“Prayer is the oxygen of the soul.” -Saint Padre Pio
Önce hayatımızın ruhunu canlı tutan nefesimizi kullanmayı öğrenelim. Travma var veya yok, nefes Allah’ın nefesidir. Nefes ve kas kontrolü ile ilgili 25 tekniği burada videolarla bulabilirsiniz. Yüz mimikleri ve kafa canlı değilse uyuyor insanlar. Zombi gibi. Beyin çift çalışır. Neden tembel ve uyuşuk olduk diyenlere çarelerdir.
Breathing and Muscle Meditation Techniques for Anxiety, Stress and Simulations
- Purse Lip Breathing: breath to nose 4 second and exhale out 5 second.
- Equal Breathing: breath to nose 5 second and exhale out 5-7-8 second.
- Alternative Nostral Breathing: Use right finger to block right nose, take 5 second breath and exhale out from left nose and vice versa. Do it 5 Minute. Brain breaths at crossing side. Brain lops must work together and balance out daily activities. Gym is mandatory.
- Take a deep breath and hold it 60 second, and exhale slowly as you can. Reset mode.
- Paper Bag Breathing. Take breathing to closed paper bag and exhale inside. 3 Minute.
- Take a walk and fast speed, close your mouth and take in and out from breath from nose.
- De-Stress Your Brain: use your left hand pointing finger and press on pulse where at beginning of your arm central, Calculate it three finger below. Your second finger pressing on corner of your right hand. 30 second. Body stimulate system gives total relaxation and your brain
- Tap to Back of Your Skull: Use two finger both left and right hand and tap at the back of neck. Takes 20 second. Go and back tapping will relax your brain and skull.
- Headache Stimulate: Use your both four fingers and tap your head up, go and back. 20 Second.
- Face Tapping: If you do not use your mimics, you will lose them. It is wake up tapping. Start with front side and use both two fingers from both hands. Tap inside out. Circle inside out. 30 second will continue. Use extra virgin olive oil, coconut oil, avocado oil as you like. This technique is so effective with quick results. Takes only the same time as applying all those expensive and useless face creams too! I also apply tapotement to the scalp which promotes healthy hair growth. Here’s a technique to help keep your face healthy, vibrant, and beautiful.
- Eye-Face Tapping: Use your both hands 4 fingers upside down. 30 Second.
- Ear-Tapping. Lower and Lower level ears stretching and pull out. 30 Second.
- Chick Face Tapping: Squash your chick from both sides with four fingers. 5-6 times.
- Neck Push: Use your hand-inside both hands on the neck, push in/out. 30 second.
- Face Awaking Sculpting: Pinch your face everywhere and squash. 5-10 times.
- Open Mouth: Press on main upper Chin with two right fingers while push down. Open mouth.
- Chick Open: Press on main upper Chin with one first finger while push down chin. Open mouth.
- Push Skull Down: Use hand powering and first finger to down your chin and skull. Open mouth.
- Eyes-Opener: Use your four fingers from both hands to face down and eyes open up. 10 times.
- Right-Left Face End Awakening: Pinch and squash out right and left sides of your face. 10 times.
- Remove Fatty Double Chin: The most important superficial muscle in the neck is the the platysma. Toning and strengthening this muscle will help you look younger and healthier, preventing that sagging fatty double chin: Kiss the ceiling and finer at underneath chin area. Touching with your fingers at your chin to calm down 20 second. Back to same position. Make O with lips and your muscle will work. 8-10-20 times. Each area exercise twice in daily. Chew gum also work to stay healthy. Your muscles work at there.
Instant Relaxation to Fall Asleep Quickly (Ear Reflexology / Auricular Therapy)
- There are 4 Master Chinese Ear (Auricular) Points you will stimulate that will send messages to the brain, to slow down the nervous system and take away anxiety. These Master Points helps facilitate overall relaxation and homeostasis allowing your mind and body to sleep deeply throughout the night. Stimulate your both ears with regular qui wool plastic stick. Outside of ear, not inside. Stimulate anxiety, sleep problems in brain.
- 5 Minute Therapy. One item in a day you never done before. CBT-Mind Over Mood.
- Breathing techniques, and meditations. There are four styles at this MCBT system.
Pick this mindful breathing. Mindfulness means paying attention to
whatever is present, in a non-judgmental mode of observation. This ability has been shown to help people from getting caught in the automatic downward spiral that could lead to depression, or to excessive anxiety.
- Brain Gym. See these links, Starting point 5 Minute
2. Then 13 Minutes this link. Your Brain will bel re-activated and the soul gets energy.
YOGIC STYLE BREATHING
TED talk: https://www.youtube.com/watch?v=1sgb2cUqFiY
3 Techniques: https://www.youtube.com/watch?v=f-1kuahbLl4
Breathing Exercise 1: The Stimulating Breath (also called the Bellows Breath)
The Stimulating Breath is adapted from yogic breathing techniques. Its aim is to raise vital energy and increase alertness.
Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.
Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.
If done properly, you may feel invigorated, comparable to the
heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Breathing Exercise 2: The 4-7-8 (or Relaxing Breath) Exercise
The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth,and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward. It is box breathing.
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Note that with this breathing technique, you always inhale quietly
through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.
This breathing exercise is a natural tranquilizer for the nervous
system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it,but gains in power with repetition andpractice. Do it at least twice a day. You cannot do it too frequently.
Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.
Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep.
This exercise cannot be recommended too highly. Everyone can benefit from it.
Breathing Exercise 3: Breath Counting
If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple breathing technique much used in Zen practice. It is also called Kundalini breathing.
Sit in a comfortable position with the spine straight and head
inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
To begin the exercise, count “one” to yourself as you exhale.
The next time you exhale, count “two,” and so on up to “five.”
Then begin a new cycle, counting “one” on the next exhalation.
Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”
Try to do 10 minutes of this form of meditation.