Dr. Elissa Epel
speaker
631 appearances
3 recordings
2 series
first heard Nov 2024
last heard 23 Jun
Dr. Elissa Epel’s voice in public audio — every appearance, attributed to the second.
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recordings per month · last 12 monthsRecordings per month over the last 12 months — 1 in all, peaking in Jun 2026 with 1.
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What I really do think of the window right after we wake up and before we go to bed as these critical periods where we really impact our stress response system.
In the morning, we prime it for the day.
We're either building in a resilient, a cushion of resilience for the day with some practices that set our nervous system up
for lower reactivity and more stability and equanimity.
And at the end of the day, we're priming our nervous system for allowing us to release and restore, releasing unconscious stress during the night.
So it's amazing with these wearables, how we can see how we hold onto stress during the night in our nervous system.
looking at that in some of our studies how much does our our vagal tone our heart rate variability respond to the deepest stage of sleep how low can it get and what practices promote that so well daily slow breathing for example we have found is is very important for allowing us to reach more deep rest states during the night so very short periods of slow breathing during the day
when we respond with more vagal tone during the night, this is incredibly helpful for relieving depressive symptoms and boosting our mood.
That's one of the analyses we're currently working on.
But back to your question, what are these mind states and how do they map onto your day?
So in the starting off with these practices that allow us to look into the mind with awareness, mindfulness, mindful movement.
So body practices are just as effective as, let's say, psychological or cognitive practices are.
I would say green mind states when we're attuned and in flow would be the common theme in your practices.
And
The deep rest that we were trying to define, I really reserve that for lying down practices that are passive.
When we literally allow ourselves to release and let go and not exert effort.
So that would be something like yoga nidra, visualization, listening to music, lying and resting.
Resting, not ruminating.
Something that allows our body to truly have a break.
And of course, there are flow states when we're engaged in hobbies or being in nature that are, let's say, light blue mind states where we're still active, but our body's getting signals.
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