Suxta jikthaptäwinaka, kunjamsa taqi amtäwinakasarusa uñstayapxä.
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Kimsa mayni semanankama amuyt'añanaka phuqhasiñatakixa uñt'atawa ch'iyar q'ipinaka ch'iqhiñani.
Hölzel ukat masinakapax voxel-based morphometry ukax uñacht'ayiwa ch'iyar q'ipinaka ch'iqhiñani ukax wali ch'iqhiñaniwa izquierda hippocampus, posterior cingulate, temporo-parietal junction ukat cerebellum kimsa mayni semanankama MBSR phuqhasiñapatxa. Uñt'atawa nayra amuyt'añanakax amuyt'añanakaru muyuntatawa.
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
doi: 10.1016/j.pscychresns.2010.08.006
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Yatiqañani meditación luririnakax mä juk’a juk’amp suma cortex ukax amuyasiñampi ukat janchin amuyasiñanakampi uñt’atawa.
Lazar ukax 2005 maran MRI yatiqawipax meditación luririnakampi ukat jan meditación luririnakampi uñt’atawa, ukat prefrontal cortex ukampi ukat derecha anterior insula ukampi juk’amp suma cortex ukax utjiwa. Ukax mä juk’a juk’amp suma uñt’atawa — 50 maran meditación luririnakax yatiqawix 25 maran jan meditación luririnakampi uñt’atawa.
Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … & Fischl, B. (2005). Meditation experience is associated with increased cortical thickness. NeuroReport, 16(17), 1893–1897.
doi: 10.1097/01.wnr.0000186598.66243.19
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Jiwasa mäqaña khuskhatawa autonomo nervioso sistema parasimpático jach'a apnaqañaru tukuyañatakixa.
Zaccaro 2018 maran mäqaña (≤10 mäq'añanak mä minutoru) 15 yatiqañanakaru qhanañchäwi luräwipa jiwasa ch'iqhiñchäwi, parasimpático luräwi, ukat jiwasa sumankañaru yatiqañanakaru jach'a tukuyäwi uñacht'ayi. Jach'a ch'iqhiñchäwi mäq'añanakaru 5.5–6 mäq'añanak mä minutoru cardiac-resonance frecuencia ukaruw tukuyañatakixa.
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
doi: 10.3389/fnhum.2018.00353
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Mayañaniñaniwa, phisqa minutonakaru mayjt'ata, kimsa yaqha samkaña wakichawinakaru jach'a amuyt'añampi ukat jach'a ch'amañchawiampi atipjata.
Balban ukat masinakapaxa (Huberman laboratorio, 2023, Cell Reports Medicine) mä wakichata yatiqañaniwa phisqa minutonakani sapüru samkañani, pusi wakichawinakaru. Mayañaniñani — pä kutin samkañani ñik'uta ukat mä jach'a samkañani lakuta — jach'a amuyt'añanaka ukat jach'a ch'amañchawinaka utjayäna.
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
doi: 10.1016/j.xcrm.2022.100895
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Amuyt'añan yatichäwi mä qawqha ukampis ukhamarak mä suma amuyumpi ch'amañchaña, llaki ukat ch'amañchaña suma amuyumpi wakicht'i.
Goyal 2014 maran mä meta-análisis luräna 47 jach'a yatiqañanakampi ukat 3,515 irnaqirinakampi. Amuyt'añan yatichäwinakax juk'a ukat mä suma amuyumpi ch'amañchaña (efecto tama 0.38) ukat llaki (0.30) 8 semananakax wakicht'i — ukax antidepressants ukax mä suma amuyumpi ch'amañchañanakampix wakicht'i mä suma amuyumpi ch'amañchañanakampi.
Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
doi: 10.1001/jamainternmed.2013.13018
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Mindfulness meditaciónax jikisirinakaru suma ikiskipt'añapataki yanapt'i.
Black's 2015 marat uñstayäwipax jach'a maran jikisirinakarux mä sojjta seman mindfulness programa apnaqasax suma ikiskipt'añapataki yanapt'i, ukax janiw ikiskipt'añatak yatichäwimpix ukhamarak ch'amanchäwi ukat llakisïwi uñstayäwimpix ukhamäkiti.
Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Internal Medicine, 175(4), 494–501.
doi: 10.1001/jamainternmed.2014.8081
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Auditory beat stimulation ukhamarakiw amuyt'añsa ukhamarak llakisiyasa mayjt'ayañ yatichapxi.
Garcia-Argibay 2019 maran 22 yatiqäwinaka binaural-beat stimulation tuqita ukax jisk'a ukhamarak taypïr ch'amanak uñacht'ayiwa llakisiyaru, irnaqañ amuyt'añaru ukhamarak usuchjasiñ amuyt'añaru. Efectonakax jisk'akiw ukhamarak dosisarjamaw utji, jan ukax jach'a ch'amanakjamakiti; ukax juk'ampinakampiw irnaqasi, jan ukax mä jach'a frecuencia ukhamakiti.
Garcia-Argibay, M., Santed, M. A., & Reales, J. M. (2019). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: a meta-analysis. Psychological Research, 83(2), 357–372.
doi: 10.1007/s00426-018-1066-8
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Munasiñaniwa yatichäwi suma chuymani uñt'äwinakaru ch'amañchiwa ukat jach'a masinakaru utjiwa.
Fredrickson uka paqallqu semananiwa yapu yatiqäwi uñacht'ayiwa munasiñaniwa yatichäwi sapa urun suma chuymani uñt'äwinakaru ch'amañchiwa, ukat uka pachpa ch'amañchäwinakaxa jach'a masinakaru utjiwa — amtäwi, masinakaru yanapt'äwi, jisk'a llaki uñt'äwinaka.
Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95(5), 1045–1062.
doi: 10.1037/a0013262
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Yatiqata meditadoranakax default-mode network ukan juk'amp llamp'u irnaqäwi uñacht'ayapxi — p'iqin amuyu sarnaqir taypipa.
Brewer ukat masinakapax kimsa meditación kasta taypin jikxatapxäna: yatiqata luririnakax default mode network ukan jach'a chiqanakapan jisk'a irnaqäwi uñacht'ayapxi, ukat juk'amp ch'aman mayachasïwi amuyt'añ apnaqañ chiqanakampi — meditación pachansa, samart'añ pachansa.
Brewer, J. A., Worhunsky, P. D., Gray, J. R., Tang, Y.-Y., Weber, J., & Kober, H. (2011). Meditation experience is associated with differences in default mode network activity and connectivity. PNAS, 108(50), 20254–20259.
doi: 10.1073/pnas.1112029108
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Suxta samañanak mä minuton samañax HRV ukx juk'amp jach'aptayiwa cardiac resonance ukampi.
Lehrer ukat Gevirtz ukanakax resonancia-frecuencia samañan lurawip uñakipapxi: niya 5.5–6 samañanak mä minutona, samaña, wila ch'ama ukat chuyman ritmonakapax mayachasipxiwa, HRV ukx jach'aptayasa ukat baroreflejo ukx irnaqayasa. Akax ZenninOut ukan coherent-breathing praktikapan apnaqat ritmowa.
Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756.
doi: 10.3389/fpsyg.2014.00756
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Auditory beat stimulation ukax amuyt'añaru ukat chuymar tupuy atin efectonak uñacht'ayi — cheqa arunakampi.
Chaieb ukat masinakapax binaural-beat qillqatanak uñakipapxi: memoria, atención ukat llakisiñ efectonakax utjiwa, ukampis frecuencia, pacha ukat yatiqäwin calidadaparjam mayjt'apxiwa. ZenninOut ukax aka revisión uñt'ayi, janiw efectox jila jach'aptayatäkiti.
Chaieb, L., Wilpert, E. C., Reber, T. P., & Fell, J. (2015). Auditory beat stimulation and its effects on cognition and mood states. Frontiers in Psychiatry, 6, 70.
doi: 10.3389/fpsyt.2015.00070
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Jank'aki llakisïwi qhipata, jaqinakax juk'amp jank'akiw samart'apxi naturaleza sonido ist'asa, ciudad ch'axwat sipana.
Alvarsson ukat masinakapax participantanakarux mä aritmética mental lurawimpiw llakisiyapxäna, ukat piel conductancia ukw samart'añ pachan tupupxäna. Simpático ch'amax juk'amp jank'akiw aynacht'äna naturaleza sonido pachana (mä phuch'u ukat jamach'i q'uchu 50 dB ukana), kimsa ch'axwa condicionanakat sipana.
Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress recovery during exposure to nature sound and environmental noise. International Journal of Environmental Research and Public Health, 7(3), 1036–1046.
doi: 10.3390/ijerph7031036
Tunka payani yatiqäwinakaw aka app lurapxatayna. ZenninOut manqhana, sapa praktikaw akham yatiqäwinakamp chikt'ata — uka Ciencia pestañax sapa yatiqäwi qhana arun juk'aptayi ukat uñstayirimpiw chikt'ayi.
ZenninOut janiwa usutanakaru yanapt'añatakiti, jan ukasti suma k'umariruw yanapt'i. Juman jan walt'äwimampi jikxatasma ukhaxa, suma amuyt'irinakarusa jan ukax utjki uka yanapt'irinakarusa mayisipxam. Yatichäwinakax kunayman amuyunaksa uñstayapxañapawa — ukax utjki ukhaxa, samart'añasa ukat yanapt'añasa wakisi.
