Yu kin strɛs ɔltɛm? Lɛ wi lan bɔt dis simpul we fɔ blo (4-7-8 Breathing) .

Laif dis tɛm tan lɛk kɔmpitishɔn, nɔto so? Ɔfis wok, os wok, ɛgzam, pikin dɛn wok... Wit ɔl dis, wi kin fil bɔku prɛshɔn ɔltɛm, dat na, strɛs . Sɔntɛnde, wi kin fil lɛk se wi nɔ gɛt pis na wi maynd, ɛn wi nɔ kin ebul fɔ slip na nɛt. So, fo taim laik dis, tide wi de tok abaut wan rili simpul and rili pawaful we we yu go kol yu sef.

Wetin na dis 4-7-8 we fɔ blo?

Fɔ tɔk am simpul wan, na wan we fɔ blo we Dɔktɔ Andru Weil bin mek, we dɛn bays pan di ol yoga we dɛn bin de du fɔ kɔntrol di briz, `Pranayama.' I kɔl am "natural tranquilizer fɔ di nervous system." Dat min se wi kin yuz wi briz fɔ mek wi maynd ɛn bɔdi kol we wi nɔ tek ɛni mɛrɛsin. I so simpul, ɛnibɔdi kin du am, ɛnisay.

Okay, so lɛ wi si aw dɛn kin du dis.

We yu fɔs bigin, tray fɔ du dis tu tɛm insay di de. As tɛm de go, yu kin du am bɔku tɛm we yu want. We yu fɔs bigin, nɔ du am pas 4 tɛm insay wan row. As yu de yus to am, yu kin inkrisayz am to et tɛm. Yu kin fil smɔl diziz fɔs, bɔt dat go dɔn afta sɔm tɛm.

Luk di tebul we de dɔŋ ya. Fɔ fala di step dɛn we de insay de.

Du dis ɛnitɛm we yu fil strɛs ɔ wɔri. Ɛspɛshali bifo yu riak to sɔntin we de mek yu vɛks, praktis dis na nɛt we yu nɔ ebul fɔ slip. Di mɔ yu de du am, na di mɔ di tin dɛn we yu go du go gɛt pawa.

Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de blo dip dip wan lɛk dis?

di tεknik dεm fכ brith wit maynd lεk 4-7-8 brith de gi wi bכdi bכku valyu bεnεfit dεm.

Dis strɛs ɔltɛm kin mek wi imyun sistɛm wik ɛn kin mek wi gɛt wɛl bɔdi prɔblɛm lɛk ay blɔd prɛshɔn, pwɛl hat, ɛn wɔri.

So, wetin dis we aw yu de brith de du na fɔ stɔp da wɔri rispɔns de ɛn gi di bɔdi dip sɛns fɔ rɛst ɛn kol (Rilaxation Response).

Ɔda bɛnifit dɛn we dis kin gɛt:

• Ridyus wɔri: Stɔdi dɔn sho se fɔ brith ɛksesaiz lɛk dis kin ridyus strɛs ɛn wɔri pan studɛnt dɛn we de fes ɛgzam.
• Blɔd prɛshɔn kɔntrol : Dɛn dɔn sho se if yu brith sloslo ɛn dip fɔ lɛk 5 minit ɛvride, dat kin mek yu blɔd prɛshɔn ɛn at rit nɔ bɔku.
• Fɔ gɛt gud slip na nɛt:Wan pan di men tin dɛn we kin apin we pɔsin strɛs na we i nɔ kin slip. E kin tranga fɔ slip wae yu bɔdi strɛs. So we yu praktis dis 4-7-8 we, yu bɔdi kin kol ɛn ɛp yu fɔ slip kwik kwik wan.
• Fɔ ridyus pen: Sɔm stɔdi dɔn sho se pipul dɛm wae de praktis kol, dip brith tɛknik kin gɛt ridyus pen.
• Increased concentration : Wan stɔdi we dɛn du insay 2017 sho se pipul dɛn we bin gɛt dip brith trenin fɔ et wiks bin gɛt mɔ abiliti fɔ pe atɛnshɔn ɛn dɛn nɔ bin de fil bad.

Aw dis briz de mek wi bɔdi kol?

Dis na tin we rili simpul fɔ ɔndastand. di wok we wi bכdi de du we wi nכ want, lεk di at bit εn di digεst, na wan pat na di bכdi we dεn kכl di Autonomic Nervous System de kכntro. I gɛt tu men pat dɛn.

1. Sympathetic Nervous System: dis na di tin we de kכntro wi bכdi in " Fight-or-Flight" rispכns. Dis pat kin wok we wi de pan denja, we wi fil se wi de fred, ɔ we wi strɛs, ɛn i kin rɛdi wi fɔ am.

2. Parasympathetic Nervous System: dis na di pat we de kכntro wi bכdi in " Rεst εn Daygεst" rεspכns. I de mek wi at kol, sɛn wi fɔ slip, ɛn mek wi bɔdi kam bak.

Di impɔtant tin na dat we wan pan dɛn tu sistɛm ya wok, di ɔda wan nɔ de wok. so, we wi du dip brith mεtכd lεk 4-7-8, wi de intenshכnal aktibכt wi kolm sistεm (Parasympathetic nervous system). Dɔn di distɔb sistɛm (Sympathetic nervous system) kin ɔtomɛtik deaktiv, ɛn wi ɔl bɔdi ɛn maynd kin kol.

Di 4-7-8 we na jɔs wan we fɔ gɛt dɛn bɛnifit ya. If dis we ya nɔ wok fɔ yu, yu kin tray ɔda we fɔ blo dip dip wan. Di impɔtant tin na dat yu kin ɛkspiriɛns dis rilaks rispɔns wit ɛni we we gɛt fɔ du wit fɔ blo sloslo ɛn dip .

If yu de strɛs ɔltɛm, yu de wɔri, ɔ yu nɔ de slip fayn, i impɔtant fɔ go to yu famili dɔktɔ fɔ advays .