おはようございます。KANOです。本日はこちらの記事から。
呼吸は本当に大事だと40すぎて気づきました。精神安定するのでおすすめ。
この記事の最初の方、科学用語多すぎるので読み飛ばしました！呼吸について知りたければ「One of the simplest ways to do〜」以降から読めばいいです！
parasympathetic
意味 副交感神経
That’s not accurate. All the good stuff—growth, repair, emotion regulation, social connectivity—happens in parasympathetic mode.
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It sounds too good to be true, but you can literally affect your biochemistry almost instantaneously by changing your breath.
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本当にこれなんですよ。びっくりするぐらい。私も478呼吸を初めてした時は感動しました。
endemic
意味 [医]〈病気が〉＜特定の地域· 集団に＞ 特有の; 風土病の ＜in, to＞ （⇔pandemic） .
With it, we’ll see a growing interest in the vagus nerve and how we can hack it to relieve the chronic stress endemic to modern life.
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When you aren’t stressed, your breathing is naturally slow and controlled.
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ストレスがあるとずーっと呼吸が浅くなってるんですよ。だから体も頭も苦しくなる。これに気づくことがとても大事！
bend
意味 〈人が〉〈頭〉を下げる; 〈体の一部〉を曲げる, 〈背中〉を丸める
Find a comfortable position, either lying down with your knees bent or seated with your feet on the ground.
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「bend-bent-bent」ですって…ふー。
diaphragm
意味 横隔膜
If most of the movement of your breath is in your chest or, worse, your shoulders, that means you aren’t really engaging your diaphragm to pull the air into your body. Keep practicing!
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chant
意味 聖歌; 単調な歌, 詠唱歌
According to James Nestor, author of Breath, many traditional religious chants and prayers from around the world had a similar rhythm that would naturally cause people to breathe about 5.5 times per minute.16
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これは面白い豆知識だ。
That means inhaling for four seconds, pausing, then exhaling for eight to ten seconds. It probably doesn’t matter which you do, as long as the exhalation is longer than the inhale. If this is too challenging to start, try a three-second inhalation and a seven-second exhalation.
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これが私のおすすめです。4秒鼻から吸って7秒息を止めて8秒で口から吐ききる、なので秒数は微妙に違うけど、個々人ごとに最適なカウント数で続ければいいと思う。
2-3回繰り返せばイライラがおさまります。ほんとおすすめ。
