Wikipedia

Draft:Banchenko Algorithm

  • Comment: Biomedical articles need a higher degree of reliable sources (see WP:MEDRES) ResearchGate is not a reliable source unless that same paper was published in reliable and respected journals. Carpimaps talk to me! 08:25, 5 June 2023 (UTC)
  • Comment: poorly sourced self promotion. Theroadislong (talk) 08:04, 13 May 2023 (UTC)

The Banchenko Algorithm (Russian: “Алгоритм Банченко”) is a methodology for inducing lucid dreams during the Rapid Eye Movement (REM) phase, which has been developed and researched by Denis Yurievich Banchenko over a twenty-year period. The algorithm is based on a unique methodological approach that has been shown to effectively induce lucid dreaming while promoting health.[1] and wellness.[2] The algorithm includes certain methods and mechanisms developed by Lev Konstantinovich Shishkin together with Banchenko leading to a significant increase in the subjective duration and depth of lucid dreams.This algorithm is based, among other things, on the synthesis of scientific information in the field of lucid dreaming.[3]

Techniques and practices edit

"Banchenko Algorithm" includes the use of certain techniques and practices that improve conditions for the induction of lucid dreams. All of them must be performed in a certain sequence and at a predetermined time. Here are components of this algorithm: a special diet, daily routine, breathing practices, special physical activity, hand exercises, visual practices, keeping a dream diary and repeating 10 short actions with a certain time interval.

Special diet. The "Banchenko Algorithm" includes a specific dietary approach that involves eliminating sugar and incorporating spirulina and cocoa. Research studies have shown that spirulina offers various health benefits [4]. It is rich in nutrients and has been associated with improved immune function and antioxidant effects. Additionally, the consumption of cocoa has been linked to positive health outcomes, such as cardiovascular health and cognitive function [5].

Daily routine. The fundamental principle upon which the methodology of lucid dream induction under consideration is based is the maintenance and improvement of overall health. In order to achieve this goal, the algorithm includes the obligatory condition of adhering to a work-rest regime, which directly affects the quality of sleep. It is important to note that all practices are conducted during the daytime, which distinguishes them from many existing methods that use sleep interruption, which can have a negative effect on overall health, as mentioned in the article Vallat and Ruby - Is It a Good Idea to Cultivate Lucid Dreaming? [6].

To improve the quality of sleep, the "Banchenko Algorithm" proposes the use of red light [7] [8], which has a beneficial effect on the production of melatonin. [9] It is assumed that there is a relationship between endogenous dimethyltryptamine and melatonin [10], which means that the use of red light in combination with other practices of the algorithm affects not only the quality of sleep [11], but also the brightness of lucid dreams.

A link has been suggested between the possibility of lucid dreaming and the degree of calcification of the pineal gland in particular due to the presence of high levels of fluoride in water, toothpaste, and other consumables.[12] Therefore, "Banchenko Algorithm" assumes the rejection of toothpaste containing fluoride.

Breathing practices. Breathwork playing a big part in "Banchenko Algorithm" to induce lucid dreaming. Wim Hof method is used in the framework of this algorithm.[13] It is a hyperventilation followed by subsequent deep inhalations, exhalations and breath holds. This breathing technique allow for conscious access to the autonomic (sympathetic and parasympathetic) nervous system, activate the brain layer of the adrenal glands, and contribute to the release of catecholamines. Activation of parasympathetic system brings the body to rest state that allows to have a deeper sleep,[14] and may induce lucid dreaming.

Special physical activity. One of the elements of preparation for achieving the state of "Lucid Dreaming" according to Denis Banchenko's method is the practice of walking backwards.This activity serves three objectives simultaneously: prolonged attentional focus through the brain's atypical behavior; improvement of blood circulation and interhemispheric connectivity, as evidenced by research on post-stroke rehabilitation methods [15] and training involving dual-task paradigms for post-stroke rehabilitation [16]; and enhancement of overall physiological tone, which constitutes a key criterion for attaining the desired outcome.

Hand practices. The "Banchenko Algorithm" includes a special hand technique designed to synchronize the hemispheres of the brain. This technique, which includes exercises such as sequential finger-rolling and opening the fingers of crossed hands, aims to improve fine motor skills in the hands, while promoting coordination and communication between the left and right hemispheres. The practice aims to optimize the integration of brain functions, creating a synergistic connections between different cognitive processes.[17]

Visual practices. Visual practices can stimulate the activity of the occipital lobe, thereby facilitating the achievement of lucid dreaming (LD). [18] [19] [20] Here are several ways in which visual practices can stimulate the activity of the occipital lobe and aid in the attainment of LD:

1. Dream visualization: The practice of visualizing dreams while awake can activate the occipital region of the brain. LaBerge and Nagel conducted a study that demonstrated increased activation of the occipital cortex and its associated areas during dream visualization, which may contribute to self-awareness in dreams. Dream visualization can be facilitated through dream journaling or setting the intention to become lucid before sleep.

2. Reconstruction of visual afterimages of static and dynamic images: Afterimage refers to the brain's ability to retain and reproduce an image or representation after the stimulus has ceased. The practice involves gazing at an image for a minute and then attempting to recreate a clear afterimage while looking at a blank white surface and maintaining its presence. With practice, the afterimage can be reinstated repeatedly and for extended periods. Research indicates that the occipital lobe (specifically the posterior superior division) plays a crucial role in reconstructing visual afterimages and is actively involved in the process of lucid dreaming. Therefore, activating the occipital lobe through this practice may facilitate a greater frequency of LD.[21][22]

Dream diary. According to the "Banchenko Algorithm," regular dream journaling is necessary to achieve lucid dreaming states. Dream journaling involves recording dreams and their content, serving as a valuable tool for memory development and awareness. It is important to write dreams by hand rather than typing on a keyboard as different regions of the brain are activated during handwriting. Here are several ways in which dream journaling helps develop memory:

1. Improving dream recall: Upon waking up, dreams quickly fade from memory. However, the written documentation of dreams can help strengthen their retention. Dream journaling trains the ability to remember details and visualize what transpired in dreams, enhancing the ability to reproduce and recall information, which positively affects memory overall.[23]

2. Training abstract and visual imagination: Dreams often present vivid and unusual images. Recording dreams enhances the ability to visualize these images and describe them in detail. Such training improves memory and helps better remember and reproduce various visual materials such as photographs, diagrams, and graphs.[24]

3. Recognition of dream symbols: During dreams, specific symbols and images may recur. Dream journaling aids in recognizing these symbols, subsequently using them as dream markers for lucidity. This contributes to the development of analytical and critical thinking, the ability to find connections, and the memory of symbols, which is beneficial not only in the context of dreams but also in everyday life.

4. Increasing awareness: Dream journaling requires mindfulness, attention to dream details, and their analysis. This helps in developing self-awareness and improving memory. The more mindful and attentive you become, the easier it is to achieve lucid dreaming states.[25]

10 short actions. One of the key practices used in the Banchenko algorithm is the regular performance of reality checks throughout the day. This practice involves the consistent performance of ten specific actions, initiated by the ringing of the alarm clock, which form the habit of checking whether one is in a dream state. After repeating these actions repeatedly, the habit manifests itself in a dream. The peculiarity of such actions is their inability to be performed in the physical world, such as flying or walking through walls. The proven effectiveness of the reality check practice was confirmed by Einstein Medical Institute, USA in a pilot study conducted in Neuroscience of Sleep and Cognition entitled "Neuroscience of Sleep and Cognition: Investigating the Effectiveness of the New Dream Lucidity Induction Protocol - A Pilot Study" [26]

Application edit

The application of the "Banchenko Algorithm" contributes to the expansion of the field of scientific research on lucid dreaming, allowing you to quickly prepare both small and large groups of participants without a tendency to lucid dreaming, without a natural special frequency of their occurrence and without much training. Personal experience and the result of applying this algorithm was described by one of the participants in a study on the induction of lucid dreams without interruption from work and daily duties.[27]

References edit

  1. ^ "How to make the brain work 100% at any age? 5 effective ways / Как заставить мозг работать на 100% в любом возрасте? 5 эффективных способов". championat.com (in Russian). Retrieved 2023-06-25.
  2. ^ "The «Banchenko Algorithm»". ASRP.media. 2023-04-22.
  3. ^ Tan, Shuyue; Fan, Jialin (2023). "A systematic review of new empirical data on lucid dream induction techniques". Journal of Sleep Research. 32 (3): e13786. doi:10.1111/jsr.13786. PMID 36408823. S2CID 253733116. Retrieved 2023-05-20.
  4. ^ Karkos, P. D.; Leong, S. C.; Karkos, C. D.; Sivaji, N.; Assimakopoulos, D. A. (2010). "Spirulina in Clinical Practice: Evidence-Based Human Applications". Evidence-Based Complementary and Alternative Medicine : Ecam. 2011: 531053. doi:10.1093/ecam/nen058. PMC 3136577. PMID 18955364.
  5. ^ Katz, D. L.; Doughty, K.; Ali, A. (2011). "Cocoa and Chocolate in Human Health and Disease". Antioxidants & Redox Signaling. 15 (10): 2779–2811. doi:10.1089/ars.2010.3697. PMC 4696435. PMID 21470061.
  6. ^ Vallat, Raphael; Ruby, Perrine Marie (2019). "Is It a Good Idea to Cultivate Lucid Dreaming?". Frontiers in Psychology. 10: 2585. doi:10.3389/fpsyg.2019.02585. PMC 6874013. PMID 31803118.
  7. ^ Figueiro, M. G.; Rea, M. S. (2010). "The effects of red and blue lights on circadian variations in cortisol, alpha amylase, and melatonin". International Journal of Endocrinology. 2010: 829351. doi:10.1155/2010/829351. PMC 2905913. PMID 20652045.
  8. ^ Murphy, B. A.; O'Brien, C.; Elliott, J. A. (2019). "Red light at night permits the nocturnal rise of melatonin production in horses". Veterinary Journal (London, England : 1997). 252: 105360. doi:10.1016/j.tvjl.2019.105360. PMID 31554596. S2CID 202010759. Retrieved 2023-06-05.
  9. ^ "Ехpert say that the following tips can help you fall asleep during the polar day in / Эксперт рассказал, что поможет уснуть в полярный день". severpost.ru (in Russian). Retrieved 2023-05-15.
  10. ^ "Sleep on a winter night or how to overcome insomnia / Сон в зимнюю ночь, или Как победить инсомнию". mospravda.ru (in Russian). Retrieved 2023-05-14.
  11. ^ "Insomnia is not a sentence. What to do if you can't fall asleep? / Бессонница не приговор. Что делать, если не получается заснуть?". samara.aif.ru (in Russian). 28 February 2023. Retrieved 2023-05-15.
  12. ^ Luke, J. (2023-05-20). "Fluoride-Deposition-in-the-Aged-Human-Pineal-Gland". Caries Research. 35 (2): 125–128. doi:10.1159/000047443. PMID 11275672. S2CID 22904135.
  13. ^ Citherlet, T.; Crettaz von Roten, F.; Kayser, B.; Guex, K. (2021). "Acute Effects of the Wim Hof Breathing Method on Repeated Sprint Ability: A Pilot Study". Frontiers in Sports and Active Living. 3: 700757. doi:10.3389/fspor.2021.700757. PMC 8424088. PMID 34514386.
  14. ^ Borovkova, E. I.; Prokhorov, M. D.; Kiselev, A. R.; Hramkov, A. N.; Mironov, S. A.; Agaltsov, M. V.; Ponomarenko, V. I.; Karavaev, A. S.; Drapkina, O. M.; Penzel, T. (2022). "Directional couplings between the respiration and parasympathetic control of the heart rate during sleep and wakefulness in healthy subjects at different ages". Frontiers in Network Physiology. 2: 942700. doi:10.3389/fnetp.2022.942700. PMC 10013057. PMID 36926072.
  15. ^ Moon, Y.; Bae, Y. (2022). "The effect of backward walking observational training on gait parameters and balance in chronic stroke: randomized controlled study". European Journal of Physical and Rehabilitation Medicine. 58 (1): 9–15. doi:10.23736/S1973-9087.21.06869-6. PMC 9980533. PMID 34468110.
  16. ^ Iqbal, M.; Arsh, A.; Hammad, S. M.; Haq, I. U.; Darain, H. (2020). "Comparison of dual task specific training and conventional physical therapy in ambulation of hemiplegic stroke patients: A randomized controlled trial". Jpma. The Journal of the Pakistan Medical Association. 70 (1): 7–10. PMID 31954014.
  17. ^ Geertsen, S. S.; Thomas, R.; Larsen, M. N.; Dahn, I. M.; Andersen, J. N.; Krause-Jensen, M.; Korup, V.; Nielsen, C. M.; Wienecke, J.; Ritz, C.; Krustrup, P.; Lundbye-Jensen, J. (2016). "Motor Skills and Exercise Capacity Are Associated with Objective Measures of Cognitive Functions and Academic Performance in Preadolescent Children". PLOS ONE. 11 (8): e0161960. Bibcode:2016PLoSO..1161960G. doi:10.1371/journal.pone.0161960. PMC 4999315. PMID 27560512.
  18. ^ La Berge, Stephen P.; Nagel, Lynn E.; Dement, William C.; Zarcone, Vincent P. (1981). "Lucid Dreaming Verified by Volitional Communication during Rem Sleep". Perceptual and Motor Skills. 52 (3): 727–732. doi:10.2466/pms.1981.52.3.727. PMID 24171230. S2CID 25346000. Retrieved 2023-07-11.
  19. ^ Dresler, Martin; Eibl, Leandra; Fischer, Christian F. J.; Wehrle, Renate; Spoormaker, Victor I.; Steiger, Axel; Czisch, Michael; Pawlowski, Marcel (2014). "Volitional components of consciousness vary across wakefulness, dreaming, and lucid dreaming". Frontiers in Psychology. 4: 987. doi:10.3389/fpsyg.2013.00987. PMC 3877766. PMID 24427149.
  20. ^ "Lucid Dreaming: a State of Consciousness with Features of Both Waking and Non-Lucid Dreaming". academic.oup.com. Retrieved 2023-07-11.
  21. ^ Ganis, Giorgio; Schendan, Haline E. (2008). "Visual mental imagery and perception produce opposite adaptation effects on early brain potentials". NeuroImage. 42 (4): 1714–1727. doi:10.1016/j.neuroimage.2008.07.004. PMID 18674625. S2CID 16748432.
  22. ^ Pearson, J.; Clifford, C. W.; Tong, F. (2008). "The functional impact of mental imagery on conscious perception". Current Biology. 18 (13): 982–986. Bibcode:2008CBio...18..982P. doi:10.1016/j.cub.2008.05.048. PMC 2519957. PMID 18583132.
  23. ^ James, K. H.; Engelhardt, L. (2012). "The effects of handwriting experience on functional brain development in pre-literate children". Trends in Neuroscience and Education. 1 (1): 32–42. doi:10.1016/j.tine.2012.08.001. PMC 4274624. PMID 25541600.
  24. ^ Konnikova, Maria (2 June 2014). "What's Lost as Handwriting Fades". The New York Times. Retrieved 2023-07-11.
  25. ^ Stumbrys, Tadas; Erlacher, Daniel; Malinowski, Peter (June 2015). "Meta-Awareness During Day and Night: The Relationship Between Mindfulness and Lucid Dreaming". Imagination, Cognition and Personality. 34 (4): 415–433. doi:10.1177/0276236615572594. S2CID 55415038. Retrieved 2023-07-11.
  26. ^ MacIejewicz, Berenika (2022). "NEUROSCIENCE OF SLEEP AND COGNITION: INVESTIGATING THE EFFECTIVENESS OF THE NEW DREAM LUCIDITY INDUCTION PROTOCOL – A PILOT STUDY". Acta Neuropsychologica. 20 (4): 363–370. doi:10.5604/01.3001.0016.1620. S2CID 256184650. Retrieved 2023-07-11.
  27. ^ "You seem to become a super-human with super vision and a sense of the world. / Вы как будто становитесь супер-человеком со сверх зрением и чувствованием мира". dzen.ru (in Russian). Retrieved 2023-05-29.
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