in the right. tool. for the future. or to make your city. inside to enter. the room. hello and welcome to in good shape are you still of work or are you ready chilling are you taking a break and enjoying a tasty meal or do you prefer to wind down reading a book healthy off time is my topic today and it's good going to need to come back he's a psychologist and he's anti-stress couch and he's got plenty of tips to help you

to unwind. and always obama i want to select sation on about station is like a refreshment for you for your physical and psychological energy and at the same with the better we in your smartphone of the better we are getting low you have to put your smartphone on the charger and your smartphone relax on the charger after that the energy earth up to 100 percent and same logic for us as an human being after reading and we have on a percent for the whole day but what would happen if i would say well i'm very strong i don't need to relax yeah yeah yeah same with all gas yeah little early warning signals were coming your life on your body you on your mind left concentration and so on and you could play that i am a machine game. weeks or months but after that you are really getting sick because

your whole system need to relax safe and engineer and if not make for power. what you think what do crushing and to having metal concert have in common nothing researchers say there is because both are effective measures for relaxation it all depends on your personal preference. rolf is feeling stressed out and cranky. hormones are released in his brain that cause an increased heart rate. his blood pressure goes up extra oxygen and energy are sent to his muscles and his blood sugar rises. his body is preparing for a flight or fight response. to. his family could also use a holiday. the higher your stress levels the longer it takes for your body to

recover. that science has figured out the main prerequisites for relaxation. and. the 1st of all switch off do nothing for guess work. but rolf can't he keeps thinking about unfinished business that's an obstacle to relaxation. and research shows that if you want to unwind you need to free your mind. towse it also helps reduce stress responses it's known as the cuddle hormone because it's triggered by togetherness and social bonding. through the use of good directors that make your own choices. you really. but lying

around in the sun all day isn't actually good for you. because setting yourself challenges also has a calming effect. on leaving your comfort zone and learning new things build self-confidence. that last but not least meaningful activity or purpose can help you to relieve stress 2. the whole family is feeling rested and that's good for their health. 2 studies show that relaxation reduces the risk of dying of cardiovascular disease can help you lose weight and lower your cholesterol level. we reach peak relaxation in the middle of our vacation. and. after that we started tense up again rolf is thinking about work heading home triggers stressful moments. it takes between $1.00

and $4.00 weeks for the relaxing effects of a holiday to wear. our health mood and cognitive resilience all go down hill regardless of how long the holiday was. now it's time for all of to apply his holiday relaxation chips to everyday life. we just saw in the report that it's important to find the challenge is to create new habits like for instance knitting or playing chess so this might be good for exploration but how can i fit this into my busy schedule. yeah. very premise and why why do we want a new challenge in your life and with a big why would you increase your motivation for the challenge and then make it easy to make what to go for the new challenge and. very. normal. do you go from home to office from office back to

home and then next. new challenges from any men or colleagues or friends and so on and now we have social commitment and not only the new challenge and class fun and a good time with good friends big time thief waste of time is my cell phone my mobile phone it always brings it always brings him since me some messages and so on but i can't just switch it off because i have to be available for my patients for family emergencies and so on so how can it cope that yeah yeah yeah smartphone is very very hot and the 1st generation to have. the chance to deal with a smile from the right way and 1st of all i don't think about using a smartphone in black or white in. person off of course and on and you have to split between emergency cause. and push

notifications from what's app social media and news feeds at and. push up notifications then are 50 percent less pings beings on your smartphone and that's a good strategy and then talk with you people around you if it's possible that you have 2 hours in the day you could go in a flight mode and everybody know that you have now you'll need time for relaxation and so on and yeah that's a good sort of my smartphone actually has a do not disturb blocking the function on it and i wish that my wife would have to do notice to button on her because when i come back home and i want to relax she says go get some shopping done or renovate the house and so on so how should i deal with that he has a deal between internal needs and external expectations it's normal.

between human beings especially in families and companies and we could understand the position of sea of a person that's how it's creating empathy is very good thing for me is doing sports and exercise i like to go out for a run and nobody can disturb me there but isn't running and exercising and stress or by itself. not at all it depends on a new type of sports type and it's like. a stork option market you invest energy and the best case you're getting more energy back if you go for 30 minutes 130 minutes of energy physically and then after that you go into relaxation mode and the next day you have more energy and you feel you it simulates a fight and flight mode and run around a one on one and that's what the who are. they attention especially in sports as

optimizing trap and then stress sports only stress record. faster faster faster and that's not. more stress for you for your daily life. recovery after sport is also an important part of relaxation this is where our energy is restored there are numerous possibilities of regeneration one of them is a bath in ice cold water. mountain bike racing with clients scale strengths and engineering. kim has competes in races regularly say she needs to train effectively and recover quickly after each race but. she's taking part in a study looking at various methods of recovery. in terms of knowledge might like to

find out what's the fastest and most effective way for me to recover after a hard training session or race and if i have 2 races on one weekend how to make sure i'm fit on the 2nd day until next time be done in sports physicians ashman playing 1st checks kim's blood he checks you realize falls which can be raised after exercise and creating kinase all seek a levels which indicate tiny injuries in the muscles caused by hard training to kim didn't do any training yesterday so she should be rested her muscles one of good works particularly when she should never have been negative energy basket so she came here real levels should be lowered this morning. after giving a blood sample she does a performance test came miss feeling good and powers away for about 5 minutes for power ok thanks. then she hits the road kim does a typical training session on

a cross-country track 2 sets of 20 minutes full power with a 5 minute break in between. the christian hatter is a keen soccer player and is doing similar tests separateness course he will check his blood in the same way but 1st he has to answer questions on how fifty's feeling today. the study is time consuming but the 27 year old was keen to take part. as an amateur athlete i want you to know what my recovery time is like and how fit i am physically from a horse or from. a good stand he was also told to rest before undergoing the test he 1st has to do 3 sprints to see how fit he is after all soccer players to be far city.

pantyhose come on you can do better than that. even begins a regular training session 90 minutes of dribbling and passing all grief fast movements it's quite a different form of exercise to cycling. and wanted to. but when you look at what happens during football you can see there are a lot of fast sprints and stops that lead to inflammatory processes which cause tiny injuries in the muscles. so we'll need to stimulate other processes to aid recovery for doing that so on both athletes try out various recovery methods during the test 1st mountainbike it kim spends time pedaling slowly after training. postin meanwhile jogs gently for 15 minutes both of these cooling down methods are

known to be beneficial but could a facial role for example be more effective on the 2nd day both athletes spend 20 minutes mask their facial muscles after training. it's a technique that i often use to help me recover after training i like the black. market it's been my daily companion for years for picture book writer for me. kim is also used to doing math i was training with a facial role or black role. and i sometime after a hard training session it's quite painful at 1st but if you do it often for a few days in a row it gets better so good after the final training they go for the 3rd method an ice bath it's 28 degrees celsius outside the water is just 12 degrees it's the 1st time christian has tried this thank you thank you.

so it's not bad. it's kim's 1st time to feel. wow it's cold. the cold water causes all the blood vessels to constrict and then die later again afterwards helping to repair a tiny tear is in the muscles more quickly. the next day the pag get their result. regardless of what type of school you do it always varies from one individual to another as to which recovery method helps best results for kim and a similar pedaling or jogging slowly proved to be the least effective. but you don't get out of them for him all 3 recovery methods help you but the most effective step back felt like the ice bath was

a bit better but the facial would have been my 2nd favorite ok christian 2 of the recovery methods worked i knew the ice bath was the best and that was what got the biggest improvement between before and after for much less bad that. was the impression i had to mention here you know that this is going to get out in patches of water but kim can stick with the more convenient ratio. this doesn't on back it's in the middle of the day if you're having a nap come on this is germany you have to work no time for napping yeah netting is not the sole norm in germany but in asia it's connected with performance because the logic is you perform very well before the lunch time and then you're getting the power nap after the lunch and. connection between net and power and nip off of the net you have more power and it's very good for the whole afternoon so

from a psychological or physiological point of view it's important and it's even healthy to do some kind of napping during the day yeah definitely starting the day and then before the lunch me you could do a lot of 'd work and perform and then lunch and directly after lunch we have the times thought we already tired and only 20 minutes power nap and the afternoon was wonderful but what isn't right i mean is it just 20 minutes like you said or can i sleep for say 2 hours because it's a crazy yeah that's really important to understand 20 to 30 minutes of perfect after 45 minutes your brain going in the deep sea face and after that he sleep face it's very hard to wake up in very hard to concentrate and that's very important to split and finished after 30 minutes. in many cultures napping is

a way of life in china receiving the basic right people are allowed to net for one hour a day and in some asian countries they even didn't the lights so the office employees can do set their desks whereas in france they didn't sleep. they heat with a bang up the tea. taking an afternoon nap at work isn't really done in germany your colleagues will just think you're lazy but. the opposite is true if you take regular naps then your head of the game you'll see it boosts your performance and your efficiency for the rest of the day. is going to try it she runs a daycare center at 7 in the morning it's busy there are 100 children here and it gets pretty noisy. is taking an afternoon not even an option. then. taking a daily now will be

a challenge for sure but i'm so motivated by the prospect of some relaxation that i'd like to try. for the next 5 days gabi will take a 30 minute mid-day now she'll keep a video diary to document how it goes. well a short snooze helped her get through the day better she's hoping to answer this question under the guidance of martin corner a sleep specialist at a hospital in the german city of castle. completely natural drop in our efficiency in the course of the day it's completely normal here so it's an after lunch drowsiness that kicks in around 1 o'clock or 130 and i don't think there's anyone who wouldn't be able to shut their eyes for a few minutes and rest we need to give in to it it's how nature made us and what nature decides of is usually right. now being gives our brain an opportunity to recover 'd it allows for the production of stress reducing hormones

. it helps metabolic processes it helps disperse harmful substances in the brain it supplies cells with glucose and fat and it also helps parts of the brain regenerate . that's the theory so how does gabby feel after 2 days she's already noticing a difference and i asked her was not it was quite hard on the 1st day i really had to concentrate and i felt like my mind kept wondering. but on the 2nd day i realized you need some discipline and that i just need practice. is where and how you not important is a chair and a pillow all you need. everyone's different some people need earplugs and i'm asked to fall asleep in the middle of the day others just need to recline their office chair there are a few tricks you can use salvador dali apparently like to hold the spoon in his

right hand when it slipped out of his hand and fell to the floor that's when his siesta was over and he'd get up and go back to work. with. her 5 day experiment has taught gabi a lot but when she visits the fleet of archery she says she never felt that she slept very deeply. does it matter that i didn't sleep deeply and then help with the children we always feel that the main thing is that they rest even if they don't fall asleep does that apply to adults too. who do you get applies to a dance as well as children and doesn't have to be a deep sleep what you describe just fine you just need to doze a bit. here in the sleep the experts are going to see if gabby snapped is having any effect. launch rate brain waves are measured for 30 minutes the results of an evaluative gabby is in for

a surprise. you can see you're awake a bit at the beginning but not for long a maximum of 2 minutes. you started to doze then sleep stage one some people still feel awake in this stage well to others it feels like sleep then you were briefly in sleep stage 2 which is a light sleeper that's what a perfectly daily nap looks like a necessity for. india you don't need a deep sleep or rem sleep garnished if a late sleep is enough to have a revitalizing effect. so i strongly advise you to keep napping well done was it your job to session. even today taking it day now it's hard to fit chain around and work responsibilities gobby has learnt that it helps or calm down and regain strength.

let's talk about recreation time and about vacation so how often should i go on vacation as studies show that there's no different in the positive effect of an early day between 10 and 14 day 30 day because quality over quantity holy day topic the best one big holiday per year and then little. and so on and that's the best way to relax. on your own your whole year and what if i don't have time for any vacation is there anything like an emergency re creation i could use. yes. the lake in yunior or play batman or go for a run or balcony and so on or read books with cool. content and yet 50 through

a. combination. with no time for holiday and always try to win the game yes. are you take u.v. creational walk. through the words this is a wonderful way for relaxation and it comes for free and it keeps various problems of bay or you do it like a professional and tries cheering your crew which is nice for forest bathing. time spent in the woods a tonic for the soul the fashionable term is forest bathing. i think it's so lovely i used to love this when i was a kid. there is forensic therapy mindfulness exercises performed in nature it's based on buddhist principles immersing oneself in the moment and experiencing it consciously but without judgment it's been shown to reduce stress.

practicing mindfulness in nature is believed to intensify that positive effect. brain research at mit karim has demonstrated with test subjects that being in nature does a good. overview of nature lowered blood pressure and slowed the pulse. nature can trigger the parasympathetic nervous system this promotes the rest and digest response that calms the body down after a stress or danger has passed. we tend to spend a lot of time grumbling and fretting over problems with everything and telling yourself you don't want to obsess over a problem doesn't work but when you're in a forest and you can't complete nature consciously with all your senses and you see it off and listen to it touch it and so on then you actually notice the sympathetic nervous system shutting down and the parasympathetic nervous system activating if

you have. this effect is what experts call effortless mindfulness all you need to do is gaze at the leaves and shadows and it's interesting to see the effect such an effort the sect to which he can have. just connecting with nature and being in the moment 'd. mindfulness exercises a similar ready we suspend judgment and simply observe the moment there's no scientific evidence that they're more effective when performed in nature. but what we do know is that spending time in the forest tends to make us more active and physical activity has been shown to positively affect our mind and body. and i will recover with a strong walk what about you i would pay for one coffee my favorite pocket for my year to elect of the sounds really good thing so much of this talk

today i think you're welcome thank you and this concludes our show today and we see each other again next week and until then let's all try to stay relaxed and in good shape. see. the.

5 for. his hydrogen fuel driving us to a future. farewell electric power. pack it could heat hydrogen power to the floor for. many. laughs in the. press. and 30 minutes on d. w. . o.

. the power of points. where i come from i never saw the sun where it needs to. have gone up in brazil my son was always a man since the portuguese word for sun it's masculine when i move to germany as a 10 year old i want to come to him on t.v. that would change how i see the world because into i'm on the side of this family. even now but the side of a good listener sorry for a ponytail instead of a deep voice extroverted guy seemed absolutely incredible. i realized how language shapes and thinking how definitions are not only a mental image just put our whole perception of the world. inside save my life and was one of the reasons i became a journalist i'm a storyteller and i use my words to how quick intercultural understanding my name

is really in one way you can i work and to tell people. i'm not laughing out. loud because sometimes i am but mostly i'm nothing with you but you have been thinking deep into german culture. you don't seem to take this grandma day oh here you go it's all out there no i'm rachel join me for me to get funky double post. how does a virus spread. why the repairman and friend will. just 3 of the topics covered and the weekly radio show is called spectrum if you would like and new information on the crown of irish or any other science topic you should really check out our podcast you can get it wherever you go your podcast you can also find us and d.-w. dot com look for science.

this is d w news live from berlin thousands of women take to the streets in belarus demanding the resignation of president lukashenko dozens are arrested by masked men in uniforms and dragged away a much larger rallies planned for sunday with tens of thousands of anti-government demonstrators expected to fill the capital minsk. also coming up battling for control as wildfires ravaged 3 u.s. states firefighters are working around the clock to save.