In my role as a work Mental Health First Aider I've been asked many times over the past couple of months about how I use the power of my breath to bring myself back into control... Back into this moment.
This is what I do. I use this today in all circumstances when I get a bit stressy, including at work. I used my breathing technique the day before I recorded the video, when I had to give a work presentation to 50 people.
-In through the nose for 4, (short pause), out through the mouth for 6 (short pause).
-Keep it as calm as you can make it. The more iterations, the more calm it is likely to become.
-Focus on the flow. In through the nose, down the windpipe, into the chest cavity, down into the belly area. Try to move towards this thinking, and not away from whatever stressy thoughts you may have. Towards the breath...
It's not necessary to fixate on the numbers. My numbers happen to be 4 and 6 - but you use whatever numbers or cadence works for you. Just try to make the whole process as calm as you can, and then try to make the out-breath equal to or slightly longer than the in-breath. Don't force it, and include the pause at the top and bottom of each breath.
By the way.... You don't need to close your eyes and you definitely don't need the hand movement.
This is what works for me. Give it a try ... YMMV.
Поделиться в:
Доступные форматы для скачивания:
Скачать видео mp4
Информация по загрузке:
Скачать аудио mp3
Похожие видео
array(10) {
[0]=>
object(stdClass)#4296 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "0mw03gtgjho"
["related_video_title"]=>
string(178) "Без ЭТОГО витамина ждите Бессонницу, Деменцию, Мигрень, Полинейропатию. Невролог Ольга Лисенкова"
["posted_time"]=>
string(21) "9 дней назад"
["channelName"]=>
string(57) "PRO здоровье с Дилярой Лебедевой"
}
[1]=>
object(stdClass)#4269 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "nkAlxzTuf2I"
["related_video_title"]=>
string(86) "Декодер. Игра гения (2024, фильм) Decoded | Dram, Historical film"
["posted_time"]=>
string(23) "1 месяц назад"
["channelName"]=>
string(23) "Doctor Smile Azerbaijan"
}
[2]=>
object(stdClass)#4294 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "TprZ-83fAiE"
["related_video_title"]=>
string(150) "Нейробиолог: Как не отупеть к 50 годам. Связь слабоумия и привычек | Владимир Алипов"
["posted_time"]=>
string(27) "8 месяцев назад"
["channelName"]=>
string(46) "Подкаст Алексея Голубева"
}
[3]=>
object(stdClass)#4301 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "blWdjRUPP6E"
["related_video_title"]=>
string(72) "Разведчик о том, как использовать людей"
["posted_time"]=>
string(25) "2 недели назад"
["channelName"]=>
string(18) "Коллектив"
}
[4]=>
object(stdClass)#4280 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "0_h6STdNPHI"
["related_video_title"]=>
string(126) "⚡️ Гиперзвуковой удар Ирана по Израилю || Президент пошёл на уступки"
["posted_time"]=>
string(23) "7 часов назад"
["channelName"]=>
string(23) "Время Прядко"
}
[5]=>
object(stdClass)#4298 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "PbLqHcdXWDI"
["related_video_title"]=>
string(109) "Мастер Шаолинь Ши Хен И: Как Перестать Слишком Много Думать?"
["posted_time"]=>
string(27) "5 месяцев назад"
["channelName"]=>
string(33) "В поиске смыслов..."
}
[6]=>
object(stdClass)#4293 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "Kzqal0WMEfc"
["related_video_title"]=>
string(115) "💥ГАЛЛЯМОВ: Генсек НАТО ВЫШЕЛ со СРОЧНЫМ заявлением по Украине"
["posted_time"]=>
string(24) "17 часов назад"
["channelName"]=>
string(13) "24 Канал"
}
[7]=>
object(stdClass)#4303 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "Ge3NvEwzMW0"
["related_video_title"]=>
string(142) "Авиакатастрофа Boeing 787 Air India, что случилось на самом деле? #авиация #самолет #boeing"
["posted_time"]=>
string(20) "21 час назад"
["channelName"]=>
string(32) "Авиация в деталях"
}
[8]=>
object(stdClass)#4279 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "Os47nMrjw_Y"
["related_video_title"]=>
string(71) "5 Pieces by Hans Zimmer \\ Iconic Soundtracks \\ Relaxing Piano [20min]"
["posted_time"]=>
string(19) "1 год назад"
["channelName"]=>
string(13) "Jacob's Piano"
}
[9]=>
object(stdClass)#4297 (5) {
["video_id"]=>
int(9999999)
["related_video_id"]=>
string(11) "cpMh1Fr9Wt4"
["related_video_title"]=>
string(123) "Родился, женился и умер. Почему россиян заталкивают в брак | Разборы"
["posted_time"]=>
string(19) "2 дня назад"
["channelName"]=>
string(37) "Продолжение следует"
}
}
![5 Pieces by Hans Zimmer \\ Iconic Soundtracks \\ Relaxing Piano [20min]](https://ricktube.ru/thumbnail/Os47nMrjw_Y/mqdefault.jpg)
