Dé-stresser en 60 secondes ?
Cette question a toutes les apparences d’une injonction paradoxale, comme « il est obligatoire d’être libre », le fameux « sois spontané ! » des systémiciens ou, pour les croyants, la jolie prière de la patience : « Mon Dieu, donne-moi la patience…. tout de suite ! »
Les injonctions paradoxales sont stressantes et même destructrices pour le bien-être et la santé. Pourtant, il existe bel et bien un moyen imparable pour faire baisser le stress en soixante secondes ou moins.
Une centaine d’études scientifiques récentes démontrent, aussi étonnant que cela puisse paraître, que le bâillement est le moyen le plus rapide et efficace pour « dé-stresser » votre cerveau. Essayez : Bâillez une dizaine de fois, même si vous n’en avez pas envie. Faire semblant est généralement suffisant pour amorcer de vrais bâillements, et si vous prononcez la voyelle « aaaaah » en expirant, la recherche indique que vous approfondirez le processus de relaxation.
Observez comment chaque bâillement interrompt le flot de pensées et d’émotions, vous ramenant au moment présent. Si vous vous étirez ensuite très lentement, au super-ralenti, vous allez commencer à vous sentir délicieusement détendu ! Bâillez est étirez-vous pendant encore une dizaine de secondes, et vous vous sentirez plus alerte. Si vous vous remettez au travail, votre productivité et votre créativité auront augmenté.
Le bâillement a longtemps constitué une énigme, les scientifiques ne parvenant pas à comprendre son utilité. Pendant des décennies, on a supposé qu’il servait à détendre le diaphragme, ce muscle en forme de coupole qui sépare le thorax de l’abdomen et dont les mouvements ascendants et descendants provoquent la respiration.
Les neurosciences ont récemment apporté un nouvel éclairage : comme vous venez d’en faire l’expérience si vous avez suivi nos suggestions, bâiller a pour principal effet de mettre au repos les circuits cérébraux impliqués dans la concentration. En fait, l’activité mentale focalisée consomme beaucoup d’énergie… et produit beaucoup de déchets métaboliques. On évalue à une vingtaine de minutes la durée optimale de concentration. Au-delà, votre cerveau se met à fatiguer et cherche à se débrancher en passant à un mode d’attention flottante qui constitue son mode « par défaut ».
C’est à ce moment que nous partons dans la lune ou des associations de pensée apparemment illogiques, sautant du coq à l’âne. Aussi étonnant que cela puisse paraître, l’activité générale augmente à travers le cerveau quand nous nous mettons à rêvasser ! C’est surtout un temps où il refait ses forces, les cellules gliales évacuant les déchets métaboliques et recyclant les neuro-transmetteurs que la concentration a consommés. Cette « oxygénation » ne prend pas plus de deux ou trois dizaines de secondes. La recherche montre que notre cerveau est conçu pour vivre une alternance de plages de concentration de quinze à vingt minutes et de brèves plages de repos.
Si nous passons outre à ce besoin, le stress cérébral s’accumulera, conduisant à une intoxication et un épuisement. Nous pouvons certes nous forcer à rester concentrés pendant plusieurs heures de suite. L’état de fatigue qui s’ensuit est carabiné, et il devient d’autant plus difficile de récupérer. Répétez cela de jour en jour et vous passerez en mode « stress chronique » avec une élévation peu attrayante du risque de toutes sortes de maladies…
Bâiller aide aussi à réguler la température du cerveau. Quand nous pensons activement, nous faisons effectivement chauffer notre matière grise et une régulation thermique devient nécessaire ! Un peu comme ouvrir la fenêtre de son bureau ou de la salle de réunion…
Le bâillement ré-initialise également notre horloge biologique : le temps relatif est plastique, il s’étire quand nous nous ennuyons, se raccourcit quand nous sommes intéressés, et nous pouvons même parfois perdre sa notion (notamment quand nous sommes absorbés dans le monde numérique). Bâiller rétablit la perception normale du temps. Etonnant, non ?
Nous avons tous observé enfin que le bâillement est contagieux. Servant à évacuer le stress (qui est la réaction biologique au danger), il constitue un moyen de coordination mimétique au sein de certaines espèces sociales pour confirmer qu’un danger est passé, et que le groupe peut passer en mode détente. Biologiquement, bâiller revient à se dire à soi-même et à ceux qui nous entourent : « tout va bien, nous sommes maintenant en sécurité ». Dans notre culture de l’urgence qui considère comme vital un ensemble de choses assez secondaires, c’est un bon moyen de remettre neurologiquement les pendules à l’heure, et l’église au milieu du village…
Notre suggestion : effectuez des plages régulières de défocalisation mentale tout au long de votre journée de travail. Bâillez et étirez-vous lentement deux à trois fois par heure quand c’est possible. Ces moments seront du pain béni pour votre cerveau, vous accomplirez plus avec un état d’esprit plus positif, et parviendrez à la fin de votre journée en bien meilleure forme.
Jean-Dominique Michel & Mark Robert Waldman
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