Laif de so bizi dis dez, no bi so? Di rɔsh fɔ go wok na mɔnin, di prɛshɔn fɔ wok na ɔfis, prɔblɛm na os, ɛgzam... Wit ɔl dis, i nɔmal fɔ fil bɔku prɛshɔn ɛn strɛs na wi maynd. Sɔntɛnde, wi nɔ kin ebul fɔ kip wi maynd na wan ples, wi nɔ kin ebul fɔ slip na nɛt, ɛn wi kin vɛks pan ivin di smɔl smɔl tin dɛn. So tide wi go tɔk bɔt wan rili simpul ɛn pawaful we fɔ mek yu maynd kol na tɛm lɛk dis. Dɛn kɔl dis Bɔks Briz, ɔ skwea briz .
Wetin rili na Bɔks Briz?
Fɔ tɔk am simpul wan, Bɔks Briz na spɛshal we fɔ brith dip dip wan. Jɔs lɛk aw bɔks gɛt 4 say dɛn, na so dis we fɔ blo gɛt 4 say dɛn bak, dat na 4 stɛp dɛn. Dɛn 4 step ya fɔ blo insay fɔ kɔnt 4, fɔ ol di briz, pul di briz, ɛn tek shɔt briŋ bifo yu blo bak na di men tin fɔ dis we.
We yu kɔnt to 4 lɛk dis we yu de fil strɛs, yu maynd kin chenj frɔm di tin dɛn we de mɔna yu da tɛm de to di kɔnt. Na di sem tɛm, yu kin blo ɔltɛm. Dis kin mek yu nervɔs sistɛm kol ɛn i kin mek di tɛnsiɔn we de na yu bɔdi nɔ bɔku. I tan lɛk se yu tɛl pɔsin we de rɔn fɔ stɔp ɛn tek briz.
Lɛ wi rɛdi smɔl bifo wi bigin dis ɛgzampul.
Bifo yu du dis, yu nid fɔ praktis fɔ blo dip dip wan. Lɛ wi si aw wi go du am.
- Fɔs, go na say we yu go fil fayn . Yu kin sidɔm na chia, tinap, ɔ ledɔm na bed. If yu de na chia, kip yu bak stret, ledɔm pan di chia in an rɛst dɛn, ɛn put yu fut dɛn flat na grɔn.
- Naw kip wan an pan yu chɛst ɛn di ɔda an pan yu bɛlɛ.
- Briz nɔmal wan fɔ lɛk wan minit so. Fil di we aw yu chɛst ɛn yu bɛlɛ de rayz ɛn fɔdɔm.
- Naw, we yu de blo, na yu chɛst nɔmɔ de rayz ɛn fɔdɔm, ɔ yu bɛlɛ de rayz ɛn fɔdɔm wit am? If na yu chɛst nɔmɔ de rayz ɛn fɔdɔm, dat min se yu de blo shalo. Bɔt if yu bɛlɛ rayz ɛn fɔdɔm wit am, dat na fɔ blo dip dip wan. Dis na wetin wi want.
- If i tan lɛk se i nɔ izi fɔ tek dip briz fɔs, tray fɔ push yu bɛlɛ fɔ go bifo bay wilful as yu de blo. Dɔn yu go yus to am.
We wi de blo dip dip wan, wi lɔng dɛn kin ful-ɔp wit briz kpatakpata. Dis kin mek di ɔksijɛn we kin rich na di bɔdi bɔku, ɛn dis kin mek di maynd ɛn di bɔdi kol.
Di kɔrɛkt we fɔ du Bɔks Briz (4 step) .
Dis na tin we rili izi fɔ lan. Enibodi kin du am, eni taim. I rili fayn fɔ mek yu pe atɛnshɔn bak , mɔ we yu de fil strɛs. Lɛ wi si wetin na dɛn 4 tin ya.
| Step dɛn we yu fɔ du | Wetin fɔ du |
|---|---|
| Step 1: Briz insay | Sidɔm na fayn pozishɔn ɛn blo smɔl smɔl tru yu nos, kɔnt to 4. Fil yu lɔng dɛn ful-ɔp wit briz. (Wan... tu... tri... 4) |
| Step 2: Fɔ ol yu briz | Hol di briz we yu jɔs tek fɔ 4 sɛkɔn, nɔto insay ɔ aut. (Wan... tu... tri... 4) |
| Step 3: Fɔ pul di briz | Smɔl smɔl, pul yu briz tru yu mɔt, kɔnt to 4. Yu fɔ fil se di briz kɔmɔt na yu lɔng kpatakpata. (Wan... tu... tri... 4) |
| Step 4: Rɛst | Bifo yu tek di nɛks briz, ol am fɔ 4 sɛkɔn bak. (Wan... tu... tri... 4) |
Ripit dis saykl te yu fil kol. Briz dip lɛk dis fɔ lɛk 30 sɛkɔn, ɛn yu go bigin fɔ fil fri ɛn kɔntrol.
Wetin na di bɛnifit dɛn we dis we ya de du?
Bɔks Breathing nɔto jɔs fɔ blo. I gɛt bɔku bɛnifit fɔ yu bɔdi ɛn maynd wɛlbɔdi.
- Kɔntrol di wɔri ɛn strɛs : We yu du dis wae yu de fil pasmak ɔr de panik, yu kin pul yu maynd pan yu prɔblɛm dɛm ɛn yu kin pe atɛnshɔn pan aw yu de blo. Dis kin mek am izi fɔ yu fɔ kɔntrol di tin we de apin.
- Ɛp fɔ inshɔmnia: If yu nɔ ebul fɔ slip na nɛt afta yu dɔn go slip, ɔ if yu maynd de rɔn, du dis ɛgzampul. I go mek yu maynd kol ɛn ɛp yu fɔ slip.
- Kɔntrol Hyperventilation: Sɔm pipul dɛn kin blo tumɔs we dɛn de wɔri. dis na wetin wi kכl ``hyperventilation.'' Dis εksεsayz kin εp fכ kכntrכl dis kכndyushכn bay we i de instrכkt di lכng dεm fכ brith sloslo.
- I de mek yu pe atɛnshɔn bɛtɛ: We i nɔ izi fɔ yu fɔ put yu maynd pan di de we yu bizi, tray fɔ du dis fɔ sɔm minit. I kin ɛp yu fɔ pe atɛnshɔn bak.
- I de mek blɔd prɛshɔn go dɔŋ: Risach dɔn ivin sho se if pɔsin blo dip dip wan, i kin mek blɔd prɛshɔn go dɔŋ.
- I de ridyus di ɔmon dɛn we de mek wi strɛs: Di men ɔmon we de mek wi bɔdi strɛs na kɔtisol. Dis ɛksesaiz de mek da ɔmon de nɔ bɔku ɛn i de mek yu fil fayn.
- Bifo yu disayd fɔ du big tin: Dis na fayn we fɔ mek yu maynd kol bifo yu disayd fɔ du impɔtant tin.
Sɔm ɛkstra advays dɛn
If yu na nyu pɔsin fɔ du dis ɛgzampul, mɛmba dɛn pɔynt dɛn ya.
- If 4 sɛkɔn at: If i tan lɛk se i nɔ izi fɔ ol yu briz fɔ 4 sɛkɔn fɔs, dat nɔ bad . Start wit 2 ɔ 3 sɛkɔn. Smɔl smɔl, yu de yuz di tɛm as yu de yus to am.
- Kɔnt na yu maynd: Yu nɔ nid wach fɔ no di tɛm. Kɔnt sloslo to di bit we yu maynd de bit. I izi fɔ du.
- I impɔtant fɔ mek yu fil fayn: Yu fɔ fil fayn usay yu de. We yu bɔdi rilaks, i kin izi fɔ mek yu pe atɛnshɔn pan di we aw yu de blo.
- Ɛnisay, ɛnitɛm: Wan pan di big bɛnifit dɛn we dis kin gɛt na dat yu nɔ nid spɛshal ples fɔ du am. Yu kin du am we yu de wok na ɔfis, na bɔs, na os, ɛnisay. Yu nɔ nid fɔ wet te yu fil strɛs. If yu du dis wan ɔ tu tɛm insay di de, dat kin mek yu maynd ɛn bɔdi riset.
Mɛsej we dɛn kin kɛr go na os
- Bɔks Briz na wan rili simpul ɛn pawaful ɛksesaiz fɔ blo we kin ridyus strɛs, wɔri, ɛn mek yu maynd kol.
- Dis gɛt 4 tin dɛn: fɔ blo, ol, pul briz, ɛn rilaks. Kɔnt sloslo to 4 fɔ ɛni stɛp.
- Dis kin bi ɛnisay, ɛnitɛm, ɛnibɔdi. I kin fayn mɔ fɔ mek yu maynd kol bifo yu gɛt prɔblɛm dɛn we kin mek yu strɛs lɛk ɛgzam ɛn intavyu.
- If i nɔ izi fɔ yu fɔs, bigin wit smɔl sɛkɔn dɛn ɛn yus to am smɔl smɔl.
- If yu mek yu abit fɔ du ɛksasaiz ɛvride, i gɛt bɔku bɛnifit fɔ yu maynd ɛn yu bɔdi. Bɔt if yu gɛt strɛs we yu nɔ ebul fɔ kɔntrol ɔ ɔda sayn dɛn, .Duya, go to yu dɔktɔ fɔ advays.
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