involves something we all experience at some point
or have been very close to experiencing.
Shortness of breath during times of stress.
When we're anxious or stressed,
our breathing becomes very shallow.
The breath we take isn't fully drawn into the lungs.
And there is more contained in our chest.
This brings us to our very first exercise
of stress reduction, deep breathing.
It's also known as abdominal breathing, belly breathing
or diaphragmatic breathing.
This technique consists of breathing through the belly
and not the chest in a slower and deeper fashion.
There are many physical benefits to this simple technique.
Deep breathing lowers your heart rate, your blood pressure,
increases your energy levels and decreases
your muscle tension and pain.
Not to mention the mental health benefits including
decreased anxiety and stress as well as improved sleep
and a more focused mind.
Let's practice.
Sit or lie down in a comfortable position.
Begin by taking a deep breath in
and a long, relaxing breath out.
The idea here is to achieve a slow and steady breath.
Go ahead and place one hand on your chest and your other
on your abdomen if this feels comfortable for you.
Now try and keep your chest rather still and have
your abdomen expand and contract as you deeply breathe.
Some people find it helpful to count
while they take their deep breaths.
For example, you may count like this, in two three four.
Out two three four.
In two three four.
Out two three four.
This counting can help you with consistency.
Try to practice this regularly, a few times throughout
the day for a few minutes.
It will relax you physically and mentally
during times of stress.
(relaxing music)
Clique em qualquer texto ou marcação de tempo para ir diretamente àquele momento do vídeo
Compartilhar:
A maioria das transcrições fica pronta em menos de 5 segundos
Cópia com um cliqueMais de 125 idiomasPesquisar no conteúdoIr para marcações de tempo
Cole a URL do YouTube
Insira o link de qualquer vídeo do YouTube para obter a transcrição completa
Formulário de extração de transcrição
A maioria das transcrições fica pronta em menos de 5 segundos
Instale nossa extensão para Chrome
Obtenha transcrições na hora sem sair do YouTube. Instale nossa extensão para Chrome e acesse com um clique a transcrição de qualquer vídeo direto na página de reprodução.
Extensão Chrome