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)
Nhấn vào bất kỳ đoạn văn bản hoặc mốc thời gian nào để nhảy đến phần đó trong video
Chia sẻ:
Hầu hết transcript sẵn sàng trong dưới 5 giây
Sao Chép 1 Chạm125+ Ngôn ngữTìm kiếm nội dungNhảy đến mốc thời gian
Dán URL YouTube
Nhập link bất kỳ video YouTube để lấy toàn bộ transcript
Form Trích Xuất Transcript
Hầu hết transcript sẵn sàng trong dưới 5 giây
Cài Tiện Ích Chrome Của Chúng Tôi
Lấy transcript ngay mà không cần rời khỏi YouTube. Cài tiện ích Chrome để truy cập transcript của bất kỳ video nào ngay trên trang xem, chỉ với một cú nhấp.
Tiện ích Chrome