Yu want fridɔm na yu maynd bak? Tray fɔ blo lɛk dis! (Rilaks Brith Ɛksesaiz)

Naw, i dɔn bi nɔmal fɔ wi ɔl fɔ fil taya, strɛs, ɔ as wi ɔl no, ‘strɛs’ ivin fɔ smɔl tin. Sɔntɛnde, wi kin fil wɔri, wi nɔ kin ebul fɔ slip, ɛn wi kin vɛks pan smɔl smɔl tin dɛn. So, insay tɛm dɛn lɛk dis, wi kin gɛt wan tin we rili simpul, bɔt we rili pawaful, we kin ɛp wi. Dat na wi yon briz . Yɛs, wetin a tɔk na rayt, yu go sɔprayz if a tɛl yu se jɔs bay we yu de blo, yu kin gɛt fridɔm frɔm bɔku pan dɛn prɔblɛm dɛn ya? Lɛ wi si aw dis kin wok.

Wetin mek dis we aw pɔsin de blo impɔtant?

Fɔ tɔk am simpul wan, we wi de blo fayn, kol at, ɛn dip dip wan, i kin rili afɛkt wi bɔdi ɛn maynd. Tink bɔt aw yu de blo fast ɛn shalo we yu rili strɛs. Dat kin jɔs mek yu maynd fil mɔ strɛs. Bɔt we wi no se wi de kɔntrol di we aw wi de blo ɛn bigin fɔ blo dip dip wan, di ‘calming system’ na wi bɔdi de wok. Lɛ wi si us bɛnifit wi kin gɛt we wi de blo fayn?

• Ridyus strɛs : Dɛn ɛksesaiz ya fɔ blo kin ridyus di strɛs ɛn taya we kin gɛda ɔlsay na di de smɔl smɔl.
• Dɛn kin kɔntrol aw pɔrsin de wɔri: Dis kin rili yusful fɔ pul di frayd ɛn rεstlɛs wae nɔr nid na di maynd, dat na di kɔndishɔn wae wi kin kɔl ``Wansi''.
• Ɛp fɔ pul di sayn dɛm fɔ pwɛl hat : Dɛn we ya fɔ blo kin ɛp fɔ mek yu maynd izi ivin if yu gɛt ``Diprɛshɔn``, we kin kam wit filin fɔ sɔri ɛn pwɛl hat. Bɔt mɛmba se if dis nɔmɔ nɔ go du fɔ yu, i impɔtant fɔ mek yu go to dɔktɔ.
• Gɛt rɛst fayn slip: If yu du dis ɛgzampul fɔ blo bifo yu go slip, i go mek yu maynd kol ɛn rɛdi yu fɔ slip fayn.
• I de mek yu pe atɛnshɔn mɔ ɛn mɔ: We yu fil se yu gɛt prɔblɛm fɔ pe atɛnshɔn, if yu tek sɔm minit fɔ blo dip, dat go ɛp yu fɔ mek yu maynd klia ɛn fɔ pe atɛnshɔn mɔ.
• Fɔ Pripia fɔ Mɛditeshɔn : If yu na pɔsin we want fɔ tink gud wan, we de mek yu maynd kol bifo tɛm, ɛksesaiz fɔ blo na fayn ples fɔ bigin.

Yu nɔ tink se i wɔndaful fɔ si se jɔs fɔ blo kin du bɔku tin fɔ wi bɔdi ɛn wi maynd?

So aw ɛksaktɔli yu de tek dis ‘kalm briz’?

Okay, naw lɛ wi si aw fɔ du dis simpul, yet rili pawaful we fɔ blo. Dɛn kin kɔl dis bak ‘dayafragmatik brith’ . I min se wi de inflate wi bɛlɛ ɛn blo. Nɔ wɔri, dis rili izi. 1. Fɔs, fɛn ples we kwayɛt ɛn fayn.Yu kin sidɔm na chia, ɔ ledɔm na di bed. Tray fɔ mek yu bak stret, bɔt nɔto so dat i nɔ go fayn fɔ yu. 2. If yu laik, klos yu ai. Dis go mek di tin dɛn we de ambɔg di tin dɛn we de arawnd am nɔ bɔku. 3. Put wan an pan yu chɛst ɛn di ɔda wan pan yu bɛlɛ (ɔ rayt, smɔl ɔp yu nɛv). Dis go ɛp yu fɔ fil if yu bɛlɛ de go ɔp ɔ fɔdɔm mɔ we yu de blo. Wi want fɔ blo so dat wi bɛlɛ go rayz. 4. Naw tek dip briz sloslo tru yu nos. As yu de blo, yu fɔ fil di an we de na yu bɛlɛ de go ɔp. I tan lɛk se yu de blo balyɔn. Tray fɔ kip di an pan yu chɛst stil as yu ebul. 5. Afta yu don blo, i go beta if yu fit hol yu briz fo som sekond. Bɔt dis nɔ nid fɔ bi, if yu si am se i nɔ izi, go to di nɛks step we yu nɔ ol yu briz. 6. Neks, pul di briz smɔl smɔl tru yu mɔt ɔ yu nos. We yu de blo, yu bɛlɛ fɔ fil lɛk se i de go insay.I go ivin bɛtɛ if yu ebul fɔ tek lɔng tɛm smɔl fɔ blo pas we yu de blo. 7. Du dis bɔku tɛm. Fɔs, tray fɔ blo dis we fɔ lɛk 3-5 minit. As yu de yus to am, yu kin mek di tɛm bɔku. Di tin we impɔtant pas ɔl na fɔ pe atɛnshɔn gud gud wan to aw di briz de kam insay, aw i de kɔmɔt, ɛn aw di bɛlɛ de rayz ɛn fɔdɔm . If yu maynd bigin fɔ rɔn afta wan tin afta di ɔda wan, smɔl smɔl briŋ yu maynd bak to di briz. Tink bɔt am, we yu de fred wantɛm wantɛm, ilɛksɛf na we yu de rayd bɔs, bifo yu gɛt impɔtant mitin, ɔ we yu strɛs na ɔfis bikɔs yu de du bɔku wok, yu kin du dis simpul we fɔ blo fɔ wan ɔ tu minit. Ivin da smɔl tɛm de go ɛp yu fɔ mek yu maynd kol.

Di bɛst tɛm fɔ praktis dɛn ɛgzampul ya fɔ blo ɛn ɔda advays dɛn

Lɛ wi tek tɛm luk ustɛm i bɛtɛ fɔ du dis ɛn wetin ɔda tin yu nid fɔ mɛmba fɔ gɛt di bɛst pan dis.

Ustɛm i bɛtɛ fɔ du dis?

Fɔ tru, no bad tɛm nɔ de fɔ du dis ɛgzampul fɔ blo. Bɔt i kin ɛp mɔ insay dɛn tɛm ya:

• We yu wek na mɔnin: Dis na fayn we fɔ bigin di de wit kol at.
• Bifo yu go slip na nɛt: I de ɛp fɔ mek yu slip fayn.
• Na di midul de, we yu fil taya ɔr strɛs : tek shɔt briŋ ɛn du dis fɔ sɔm minit.
• Bifo yu du impɔtant wok, ɛgzam, ɔ prɛzɛntɛnshɔn: I de ɛp fɔ ridyus strɛs ɛn wɔri.
• We yu vɛks, bifo yu disayd fɔ du sɔntin kwik kwik wan: Kɔl yusɛf bifo yu du sɔntin.

Wetin bak yu fɔ mɛmba?

• Di abit na di men tin: Gɛt di abit fɔ du dis wan tɛm insay di de, ivin fɔ sɔm minit. If yu du smɔl tin ɛvride, dat kin wok fayn pas fɔ du am fɔ lɔng tɛm.
• Nɔ fos am:Fɔ blo na tin we pɔsin kin du. If yu tray fɔ fos am, i kin mek yu wɔri mɔ. Du am sloslo ɛn wit fri maynd.
• Dis na tin we yu fɔ du: I nɔ kin izi fɔ mek yu kɔntinyu fɔ tink di rayt we we yu bigin. Dat na okay. I go izi fɔ yu as yu de yus to am.
• Lisin to yu bɔdi: If yu nɔ fil fayn, stɔp fɔ sɔm tɛm ɛn bigin bak.

Yu tink se dis go rili mek difrɛns?

Yɛs, fɔ tru! Fɔs, yu nɔ go notis bɔku difrɛns. Bɔt if yu de praktis ɔltɛm , yu go notis se yu maynd kol ɛn yu go ebul fɔ bia wit strɛs go bɔku smɔl smɔl. Yu go bigin fɔ fil lɛk se yu nɔ de wɔri ɛn vɛks pan smɔl smɔl tin dɛn, ɛn yu go bigin fɔ fil fri. Bɔt mɛmba se dis nɔto ‘majik’. Dis na wan we we de mek wan natura l hεlin mεkanism na wi bכdi wok. So, i impɔtant fɔ peshɛnt ɛn praktis ɔltɛm .

Sɔmtɛm, tin lɛk strɛs ɛn wɔri wae wi kin fil nɔr kin ebul fɔ kɔntrol wit dɛn simpul we ya nɔmɔ. Insay dɛn kayn tin ya, i go fayn fɔ mek yu go to dɔktɔ ɔ pɔsin we de advays yu bɔt mental wɛlbɔdi biznɛs fɔ advays yu. I nɔto sɔntin we wi fɔ shem fɔ.

So, us lɛsin wi tek go os frɔm dis?

Frɔm wetin wi dɔn tɔk bɔt, yu go si se wi briz nɔto jɔs we fɔ tek di briz ɛn kɔmɔt na di briz. Na pawaful tin we kin mɛn wi maynd ɛn wi bɔdi. Di tin we impɔtant pas ɔl na dat, na sɔntin we ɛnibɔdi kin du, ɛnisay, ɛn i nɔ go tek ɛni kɔst. Na wetin yu nid na yu atɛnshɔn ɛn tray smɔl. So, di nɛks tɛm we yu fil strɛs, wɔri, ɔ jɔs want fɔ mek yu at kol, tray dis simpul ɛgzampul fɔ blo. Yu go sɔprayz fɔ si di rilif we i de gi yu. Yu wɛlbɔdi de na yu an!

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Brith, Calming, Stress, Rilaks Breathing, Anxiety, Slip, Dayafragmatik Brith