¿Puedes entrenar tu capacidad de concentración? Ana Ibañez, neurocientífica y entrenadora cerebral
Summary
TLDRThe script discusses the brain's need for a paradoxical balance between calmness and energy to focus. It suggests listening to music and engaging in brief intense exercise to stimulate alpha brainwaves, promoting calmness. Transitioning with lively yet secure music helps in entering a focused state by activating the left frontal and prefrontal areas, which require energy. Using a consistent element like a scented candle can signal the brain to produce beta waves for concentration. A simple exercise of naming surrounding objects sharpens the brain's focus, essential for effective concentration.
Takeaways
- 🧘 The brain needs to achieve a balance between calmness and energy to focus effectively.
- 🌊 Alpha brainwaves, associated with calmness, are produced when the brain is relaxed, such as during a walk in nature or listening to music.
- 🎵 Listening to pleasant music can stimulate alpha waves and create a conducive environment for concentration.
- 🏃♂️ After intense physical exercise, the brain generates alpha waves, leading to a sense of calm which is beneficial for concentration.
- 💡 Engaging in a brief period of intense movement before focusing can help in transitioning to a concentrated state.
- 🔍 Focusing requires the brain to filter out external stimuli and concentrate on a specific task, which is a cognitive effort.
- 🧠 The left frontal and prefrontal areas of the brain are involved in this concentration effort and they require energy and blood flow.
- 🎶 A gradual transition with lively yet comforting music can help the brain shift into a state of concentration.
- ⏱ It takes an average of five to eight minutes for the brain to transition and generate beta waves associated with concentration.
- 🕯️ Having a consistent element, such as a scented candle, can signal the brain to enter a focused state.
- 👀 An exercise of focusing on objects and naming them can help the brain shift from a broad focus to a more concentrated one.
Q & A
What is the paradoxical requirement for the brain to focus on something?
-The brain needs to be calm enough while also having enough energy. It's a balance between calmness and energy.
What are 'alpha frequencies' and how are they related to calmness?
-Alpha frequencies are brainwave patterns associated with a relaxed state. They are typically experienced when one is at peace, such as walking in nature or listening to pleasant music.
How does engaging in a physical activity before focusing help with concentration?
-After an intense physical activity, the brain generates bursts of alpha frequencies, leading to a serene and calm sensation that facilitates concentration.
What is the role of music in setting up the brain for concentration?
-Listening to music that one enjoys can stimulate alpha frequencies, creating a comfortable and secure environment that is conducive to concentration.
Which brain areas are involved in the effort to focus and how do they function?
-The left frontal and prefrontal areas of the left hemisphere are involved. They need energy and blood flow to perform the effort of focusing and filtering out external stimuli.
What is the significance of transitioning to a more animated music before concentrating?
-Transitioning to more animated music helps the brain to gently shift from a relaxed state to a state of concentration without forcing the effort abruptly.
How long does it typically take for the brain to transition into a state of concentration?
-It usually takes about five to eight minutes for the brain to work on generating beta frequencies associated with concentration.
Why is having a consistent element during concentration beneficial?
-A consistent element, such as a scented candle, helps the brain associate that element with the state of concentration, making it easier to enter that state.
What is the purpose of the exercise that involves naming objects in one's line of sight?
-This exercise helps train the brain to shift from a broad focus to a more concentrated one, which is essential for enhancing concentration.
How does the brain manage to focus on a specific task amidst various perceptions?
-The brain uses the left frontal and prefrontal areas to lower the volume of external stimuli and focus only on what is intended to be attended.
What is the importance of creating a 'concentration bubble' and maintaining calm and energy within it?
-A 'concentration bubble' helps to maintain the balance of calmness and energy necessary for the brain to focus effectively on a task without being distracted.
Outlines
🧘 Balancing Calm and Energy for Concentration
This paragraph discusses the importance of achieving a balance between calmness and energy for effective concentration. It explains that the brain needs to produce alpha frequencies associated with calmness, which can be induced by activities like listening to music or being in nature. The paragraph also suggests that after intense physical exercise, the brain generates alpha waves, leading to a serene and calm state, which is conducive to concentration. To focus, the brain must also have the necessary energy, which involves the left frontal and prefrontal areas. A gradual transition, such as listening to lively music, can help in this process. The paragraph concludes with the idea of using a consistent element, like a scented candle, to signal the brain to enter a concentration state.
Mindmap
Keywords
💡Concentration
💡Brain
💡Alpha Frequencies
💡Energy
💡Exercise
💡Music
💡Left Hemisphere
💡Beta Frequencies
💡Transition
💡Candle
💡Focus
Highlights
To focus, the brain needs to achieve a balance between calmness and energy.
Calmness is associated with the production of alpha brainwaves, which are known for relaxation.
Alpha frequencies are experienced during peaceful activities like walking in nature or listening to music.
Engaging in activities that promote alpha waves can help the brain to focus better.
Listening to favorite music can induce a comfortable and secure state, conducive to concentration.
Intense physical exercise shortly before concentration can generate alpha waves of calmness.
A period of serene calm often follows physical activity, setting the stage for concentration.
To concentrate, the brain must be able to 'turn down the volume' on external stimuli.
The left frontal and prefrontal areas of the brain are involved in focusing attention and require energy.
A gradual transition, such as lively yet secure music, can help the brain prepare for concentration.
The brain needs five to eight minutes to transition and generate beta frequencies for concentration.
Having a consistent element during concentration, like a scented candle, can trigger beta waves.
A simple exercise of focusing on and naming surrounding objects can train the brain to concentrate.
Concentration requires energy and blood flow to the brain's left hemisphere.
The brain's ability to focus is like shifting from an open focus to a more closed, concentrated focus.
Creating a 'concentration bubble' involves maintaining both calmness and energy.
Daily activities can be adjusted to enter a state of concentration by balancing these elements.
Transcripts
Para podernos concentrar en algo,
necesitamos que nuestro cerebro haga algo que es un poco contradictorio
porque necesita, en primer lugar, calmarse lo suficiente
y, a la vez, necesita tener la suficiente energía.
Es un equilibrio entre calma y energía.
En el día a día,
nosotros podemos hacer cosas para entrar en una burbuja de concentración,
para crear una burbuja de concentración
que tiene que mantener estos dos elementos, calma y energía.
¿Y cómo lo logramos?
Pues, desde el punto de vista cerebral, la calma, para poderte luego concentrar,
viene asociada a que tu cerebro
produzca unas frecuencias que se llaman alfa,
que son las de la calma.
Las frecuencias alfa son las que todos conocemos
cuando estás en calma paseando por la naturaleza
o paseando al lado del mar, o escuchando una buena música.
Esas frecuencias de calma hacen que tu cerebro
pierda alerta hacia el exterior
y pueda centrarse más en una actividad como es concentrarse.
Entonces, antes de buscar un momento de concentración,
es muy bueno que hagas algo que alimente esas frecuencias alfa en tu cerebro.
Para cada uno de nosotros puede ser algo distinto,
pero en general algo que nos sirve a todos es
escuchar una música que te gusta
porque eso te pone en un lugar cómodo y seguro.
Y algo que ahora se sabe,
porque se puede medir con electroencefalogramas,
es que después de hacer un ejercicio intenso
en un periodo de tiempo muy corto,
como puede ser moverte, bailar o saltar antes de querer concentrarte,
nuestro cerebro, justo después de hacer un ejercicio intenso,
genera ráfagas de frecuencia alfa de la calma.
Eso lo hemos vivido porque, normalmente, después de hacer deporte
ves que te invade una sensación serena, de calma.
Entonces, si vas a concentrarte,
viene muy bien que pongas música y que, además, te muevas vigorosamente,
y eso ya te va a dar frecuencias alfa.
Y, luego, necesitamos que tenga la energía cerebral adecuada
para poderse concentrar.
Porque fijaos que concentrarse exige
que nuestro cerebro sea capaz de bajarle el volumen al exterior,
a todo lo que está ocurriendo, y que de todo lo que percibe,
solo se concentre en aquello en lo que tú quieres fijar la atención.
Esa bajada de volumen es un esfuerzo cerebral.
Para ello, utiliza nuestro hemisferio izquierdo,
unas áreas que se llaman el frontal y el prefrontal izquierdo.
Y estas áreas necesitan energía, necesitan riego cerebral,
para poderse poner en uso.
Entonces, ¿qué nos viene bien para eso?
Bueno, le va a ayudar
que hagamos una transición,
es decir, que no le fuerces a hacer ese esfuerzo
de golpe, sino que hagas una transición
donde puedas poner, por ejemplo, una música
que es animada,
pero que a él le deja en un lugar seguro,
de buena activación,
y de esa manera va a ir entrando en este momento de concentración.
Para concentrarnos, necesitamos una media de cinco u ocho minutos
en los que está ocurriendo esta transición.
Es decir, nuestro cerebro está trabajando
para generar las frecuencias beta, en este caso, las de la concentración,
y que tú puedas después concentrarte.
También ayuda mucho para concentrarse,
tener un elemento que siempre está presente en tu concentración.
Yo, por ejemplo, cuando tengo que escribir
o tengo que pensar algo,
tengo una vela, que suele ser del mismo olor,
porque mi cerebro ya ha identificado que, cuando esa vela está encendida,
genera esas frecuencias beta de la concentración.
Entonces, para mí, ponerme dentro de esa burbuja de concentración
donde está ese ejercicio antes,
esa música y, después, la vela
genera concentración.
Y un ejercicio que te puede ayudar mucho
para atraer esa energía necesaria de concentración,
que en el fondo es
llevar a tu mente de un foco abierto a un foco más cerrado,
es el siguiente, que es muy simple y que lo podemos hacer todos:
si tú llevas tu mirada hacia determinados objetos
que nos rodean ahora mismo
y piensas el nombre del objeto dentro...
Yo estoy mirando desde aquí
y puedo poner escalera, cortina, suelo, zapato...
Cuando tú obligas a tu cerebro a posar
la mirada sobre determinados objetos
y a pensar su nombre,
o puedes pensar también su color,
estás haciendo el ejercicio de que tu cerebro pase
a un modo de concentración, de enfocarse.
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