Hara [腹] Kokyū [呼吸] [腹呼吸]
Fukushikikokyū [腹式呼吸]
Ōkakumaku [横隔膜] Kokyū [呼吸]
The portal (doorway) or bridge that spans breathing 😮💨 to the mind, body and spirit: to emotional maturity: to calmness and serenity, etc.! Literally to life itself to achieve equality of yin/yang or balance of mind, body and spirit (not religiously in concept).
The human spirit includes our intellect, emotions, fears, passions, and creativity. In the models of Daniel A. Helminiak and Bernard Lonergan, human spirit is considered to be the mental functions of awareness, insight, understanding, judgement and other reasoning powers. - unknown
The warrior spirit is not about being tough or flexing power over others. It's about fighting for something bigger than ourselves, showing compassion, leading by example, and not focused on what we can get from others, but what we can do for others. - unknown
Law enforcement officers (military combatants etc.) use combative breathing to center themselves and calm the mind before entering into high stress potential violent situations.
Body-mind connection is enhanced or maximized through breathing, it gives you control over thoughts and reduces adverse effects of stressors encountered. It allows the mind to make use of all you understanding and triggering of appropriate realistic methodologies gains in reality-based training, practices and experiences.
- Calms you;
- Centers you;
- Oxygenates cells, muscles and brain;
- Increases blood flow to brain and body;
- Relaxes the nervous system;
- Increases energy and energy flow;
- Regulates heart rates under duress;
- Reins in and reduces the fear factor;
- Promotes muscular positive relaxation for efficiency and performance of movement;
- Promotes clarity of thought processes;
4-7-8 breathing: inhale four count: hold for seven count: exhale eight count: hold for seven count - repeat four times! Best for anti-anxiety/anti-stress …
Self-soothing Methods:
Jiko chinsei-hō [自己鎮静法]
Self-soothing helps to reset bodily systems after an acute stress response and regain homeostasis.
Use objects or reminders of how to soothe all five senses: comforting smells such as scented candles, essential oils, or body lotion; pleasant tastes such as herbal teas or favorite snacks; soothing things to touch such as a favorite sweater, wrap, or stress ball; comforting sights such as photos of loved ones, pets, or favorite places; and soothing sounds such as a favorite piece of music or guided meditation track.
Chang: If possible, just change the environment for a few minutes. Go outside and focus on greenery or find a soothing indoor space with a pleasant view or ambiance.
Stretch: Often, after upsetting news or a shock, our bodies respond by freezing and energy gets blocked. A few simple trunk twists, neck rotations, or bends at the hip to touch the toes can help shift stagnant energy.
Water: Treat yourself with soothing body wash or bubbles and a fresh, soft towel afterward. Taking a shower using a soft soothing spread of flowing water can relax the mind and gently massage hot water over the body.
Visualize: Find soothing things to look at such as a burning candle, soft lights, pictures of loved ones, favorite places, or perhaps some framed inspirational resilience quotes or affirmations.
Listen: to favorite tracks that have a calming effect or one of the many relaxing music videos for stress relief that are available online.
Smells: Create pleasant smells by using an essential oil diffuser, scented candle, or incense. Also, try using scented hand lotion.
Self-talk: (POSITIVE) Speak compassionately to yourself. Talk to yourself like a good friend would. Give yourself the grace to be off-balance and the space to just be as you are for a while.
Immediate self-soothing Methods
Sokuji jiko chinsei-hō [即時自己鎮静法]
Belly Breathing 😮💨
Touching: Put your right hand on your heart and your left hand on your belly and focus your attention on the rising and falling of the breath (belly breathe): gently rub you face, cheeks and your neck while belly breathing, etc.
Self-massage: of the neck, shoulders, and hands, followed by a good shake-out, to release tension that is often held in the head area that can cause headaches, brain fog, and fatigue, especially when working for long hours on the screen.
Self-hug: hug yourself, cross over arms putting hand on opposite upper arms; belly breathe and gently rub the upper arms down to elbows and up again: repeat rubbing while belly breathing.
Hands: belly breathe while gently rubbing your hands as if washing them (actually wash hands with gentle soap and warm water while belly breathing.
Visually and physically self-talk to your body to relax and feel muscles releasing stress of the face, then neck, then shoulders till they drop down, then the muscles of the pectorals as well as the upper back, then shake and relax the arms all the way to your toes.
Mindful Moving meditation: Get grounded by moving your body mindfully. Try a short awe walk for 15 minutes, preferably in nature or a beautiful park or garden, taking in your surroundings mindfully with all five senses while belly breathing.
Tapping: which involves lightly tapping on acupressure points on different parts of the body. Tapping lowers cortisol levels in the body and helps regulate other stress indicators, like heart rate, breathing, and body temperature.
Mindful Mokuso Meditation: Meditation is a contemplative practice that can help regulate disturbing emotions, even when practiced for only 10 minutes at a time.
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