深呼吸神经可塑性实践对软件开发人员和计算机工作者在一系列实验中的益处
Take a deep breath. Benefits of neuroplasticity practices for software developers and computer workers in a family of experiments
摘要：
上下文一般来说，计算机工作者，特别是软件开发人员，由于连续的最后期限和经常的过度承诺而承受着很大的压力。Objective.本研究探讨一种神经可塑性练习，一种特定的呼吸练习，对计算机工作者的注意力意识、幸福感、感知生产力和自我效能感的影响。法我们主要从现有的、经过验证的量表中创建了一份问卷，作为进入和退出调查的数据点，用于干预前后的比较。干预是一个为期12周的计划，每周一次的现场会议，包括一个关于幸福话题的谈话和一个促进小组呼吸会议。在干预期间，我们征求了一份每日日志记录和一份每周幸福感评级。我们在一个类似结构的8周计划中复制了干预措施。定量部分采用贝叶斯多层次模型，定性部分采用主题分析法。结果干预显示，尽管对大多数人来说，大流行正在进行，外部环境也很紧张，但参与者的内心状态有所改善。在研究过程中，我们发现参与者对他们发现自己处于良好精神状态以及平静和放松状态的频率的评价有所提高。我们还收集了大量的内心深处的反思和成长过程，如果没有刻意参与这样的计划，这些反思和成长过程可能不会出现在参与者身上。结论这些数据表明，在增加福祉和复原力方面，计算机工作者的干预措施是有用和有效的。每个人都需要一种方式来刻意放松，拔掉插头，恢复。呼吸练习是一个简单的方法，结果需要建立一个更大的工作机构，使这种普遍的做法。
英文摘要：
Context. Computer workers in general, and software developers specifically, are under a high amount of stress due to continuous deadlines and, often, over-commitment. Objective. This study investigates the effects of a neuroplasticity practice, a specific breathing practice, on the attention awareness, well-being, perceived productivity, and self-efficacy of computer workers. Method. We created a questionnaire mainly from existing, validated scales as entry and exit survey for data points for comparison before and after the intervention. The intervention was a 12-week program with a weekly live session that included a talk on a well-being topic and a facilitated group breathing session. During the intervention period, we solicited one daily journal note and one weekly well-being rating. We replicated the intervention in a similarly structured 8-week program. The data was analyzed using a Bayesian multi-level model for the quantitative part and thematic analysis for the qualitative part. Results. The intervention showed improvements in participants' experienced inner states despite an ongoing pandemic and intense outer circumstances for most. Over the course of the study, we found an improvement in the participants' ratings of how often they found themselves in good spirits as well as in a calm and relaxed state. We also aggregate a large number of deep inner reflections and growth processes that may not have surfaced for the participants without deliberate engagement in such a program. Conclusion. The data indicates usefulness and effectiveness of an intervention for computer workers in terms of increasing well-being and resilience. Everyone needs a way to deliberately relax, unplug, and recover. Breathing practice is a simple way to do so, and the results call for establishing a larger body of work to make this common practice.
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