Yanzu a cikin harsuna 108

Wani app na yin tunani wanda ke girmama lokacinka, tsarin jijiyoyinka, da yadda kake rayuwa a zahiri.

ZenninOut abokin hulɗa ne mai nutsuwa, wanda bincike ya tabbatar. Aiki na numfashi na gaske. Binaural beats da aka samar a kan na'ura. Tafiya da aka tsara bisa abin da ka faɗa masa. Babu buffering, babu talla, babu woo.

Zazzage don iPhone Duba kimiyya

An gina shi bisa bincike da aka bita ta abokan aiki daga Harvard, Stanford, MIT, NIH da dangin JAMA.

Nemi nutsuwa, kullum.

Mintuna biyar na daidai aiki zai fi mintuna hamsin na kuskure. ZenninOut yana taimaka maka ka nemo — kuma ka riƙe — daidai.

An gina shi a kan ra'ayoyi guda huɗu.

Kowane ɗaya ya fito ne daga wani bincike da ba za mu tambaye ka ka yarda da shi ba — kowane sashe yana da alaƙa da tushen.

Numfashi

Wani ƙwallo da ke numfashi tare da kai.

Shida nau'ikan numfashi da suka dogara da kimiyya: akwatin, 4-7-8, daidaitacce (5.5 bpm), numfashin motsa jiki, Wim Hof, da Ujjayi. Ƙwallon tana faɗaɗa da ƙanƙancewa yayin da kake shakar numfashi da fitarwa, tare da taɓawa mai laushi a kowane mataki. Daidaitaccen numfashi a 5.5 numfashi a minti guda shine yanayin da aka danganta da mafi girman ribar bambancin bugun zuciya da aka taɓa auna don wani shiri na son rai.

Zaccaro et al., 2018; Lehrer & Gevirtz, 2014.

Sauti

Sauti da aka samar a kan na'urarka.

Binaural beats, brown noise, pink noise, teku, ruwan sama, wuta da kwarya mai waka — duk an sarrafa su a kan na'ura tare da AVAudioEngine. Babu saukewa, babu buffering, babu sabobin da ke tsakanin ku da kwanciyar hankali. Zaman mayar da hankali na alpha-frequency a 10 Hz yana amfani da daidai igiyoyi biyu na sine masu tsarki da ke da tazarar kashi na goma na zagaye; mun bar ku ku gani kuma ku daidaita mai ɗaukar sauti da bugun kai tsaye.

Garcia-Argibay et al., 2019; Chaieb et al., 2015.

Kimiyya

Kimiyya da za ka iya karantawa.

Kowane aiki yana bayar da hujjar binciken da ke bayan sa. Barci, hankali, damuwa, neuroplasticity, daidaitaccen mayar da hankali, haɗin kai na zamantakewa. Takaitattun bayanai da za ka iya karantawa a cikin minti biyu, sannan cikakkun nassoshi idan kana son zurfafa.

Goyal et al., 2014; Lazar et al., 2005; Brewer et al., 2011.

Tafiya

Tafiya ce, ba tsoro na rashin ci gaba ba.

Duba yanayi kafin da bayan zaman, taswira mai laushi na ayyuka, mujallar da ke tambayar tambayoyi mafi kyau fiye da "yaya aka yi?" Manufar ba dogon sarkar da ba ta yankewa ba ce. Abin lura shine yadda kake jin gaskiya.

Fredrickson et al., 2008

Sassa biyar. Biyan kuɗi ɗaya, komai a ciki.

An nuna su a nan cikin harshenka — manhajar da kanta tana magana da harsuna 108. Kowace lamba a kan waɗannan allunan an ƙididdige ta ne daga aikinka na kanka, a kan na'urarka.

Ka gan ta tana aiki.

Gajerun rikodi guda huɗu, kai tsaye daga app ɗin. Babu zane-zanen misali, babu ƙirar motsi — haka software da aka fitar ta gaske take.

Ƙwallon da ke numfashi tare da kai

Numfashi daidaitacce a 5.5 numfashi a minti ɗaya. Ƙwallon tana faɗaɗa da ƙanƙancewa bisa ainihin lokacin, don jikinka ya iya bin ta ba tare da ƙidaya ba.

Sauti da aka gina a kan na'urarka

Yanayin sautin teku da ake samarwa kai tsaye — da na'urar gauraya sauti da za ka iya sarrafawa yayin da take kunne. Babu abin da ake watsawa ta intanet, don haka tana aiki daidai a yanayin jirgin sama.

Tafiya ce, ba tsoro na rashin ci gaba ba

Wata guda na aiki: jerin ci gaba tare da kwanakin hutu da aka ajiye, mintuna a kowane mako, da kuma fuskar shaida da ke nuna waɗanne ayyuka ne ke ɗaga yanayinka da gaske.

Kowace magana tana ambaton tushenta

Shafin Kimiyya: bincike da aka bita ta abokan aiki, an taƙaita su cikin harshe mai sauƙi, tare da nassoshi da DOI a taɓawa ɗaya kacal.

Binciken, a cikin Ingilishi mai sauƙi.

Gano guda shida da suka tsara kowace shawara da muka yanke.

Shirin hankali na makonni takwas yana haifar da canje-canje masu auna a cikin launin toka.

Hölzel da abokan aikinsa sun yi amfani da voxel-based morphometry don nuna karuwar tarin launin toka a cikin hippocampus na hagu, cingulate na baya, haɗin gwiwar temporo-parietal da cerebellum bayan makonni takwas na MBSR. Kwakwalwa tana sake tsara kanta a kusa da aikin da kake yi a zahiri.
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
Masu yin bimbini na dogon lokaci suna da cortex mai kauri a wuraren hankali da jin kai.

Nazarin MRI na Lazar na 2005 ya kwatanta masu bimbini masu kwarewa da masu sarrafa da aka dace da su kuma ya gano karin kauri na cortex a cikin prefrontal cortex da dama anterior insula. Tasirin ya rage kaurin da ke da alaƙa da shekaru — masu bimbini masu shekaru 50 a cikin binciken suna da kaurin cortex daidai da masu sarrafa shekaru 25.
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
Numfashi a hankali yana sauya tsarin juyayi na atomatik zuwa ga rinjaye na parasympathetic.

Binciken tsarin Zaccaro na 2018 akan numfashi a hankali (≤10 numfashi a minti daya) a cikin bincike 15 ya gano karin karuwa a cikin bambancin bugun zuciya, aikin parasympathetic, da kwanciyar hankali da aka bayar da kansa. Mafi karfin tasirin ya tattara a kusa da mitar jituwa ta zuciya na kusan 5.5–6 numfashi a minti daya.
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
Numfashi mai zagaye guda, da aka maimaita na tsawon mintuna biyar, ya fi wasu hanyoyin numfashi guda uku tasiri wajen yanayi da motsa jiki.

Balban da abokan aiki (Huberman lab, 2023, Cell Reports Medicine) sun gudanar da bincike na bazuwar na mintuna biyar na aikin numfashi na yau da kullum a cikin yanayi guda hudu. Numfashi mai zagaye — shakar iska sau biyu ta hanci sannan a fesar da ita a hankali ta baki — ya haifar da mafi girman ci gaba a yanayi da kuma mafi girman raguwar saurin numfashi.
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
Tunanin hankali ta hanyar yin bimbini yana inganta damuwa, baƙin ciki da zafi a hankali amma a amintacce.

Binciken meta na Goyal na 2014 ya haɗa gwaje-gwajen bazuwar guda 47 tare da mahalarta 3,515. Shirye-shiryen tunanin hankali sun samar da ƙananan zuwa matsakaicin ci gaba a cikin damuwa (girma tasiri 0.38) da baƙin ciki (0.30) a makonni 8 — daidai da abin da magungunan baƙin ciki ke cimma a cikin al'ummomin matsakaici.
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
Nazarin hankali yana inganta ingancin barci a cikin manya masu matsalar barci.

Gwajin bazuwar Black na 2015 a cikin manya masu matsakaicin matsalar barci ya gano cewa shirin hankali na makonni shida ya inganta ingancin barci fiye da wani shirin ilimin barci da aka dace da shi, tare da ingantattun sakamako na biyu a cikin gajiya da alamun damuwa.
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
Sauraron bugun sauti na iya sauya hankali da damuwa ta hanyoyi masu auna.

Binciken meta na Garcia-Argibay na 2019 na nazarin 22 akan motsa bugun sauti na binaural ya gano tasiri kan damuwa, ƙwaƙwalwar aiki da fahimtar zafi. Tasirin suna da sauƙi kuma suna dogara da adadin maimakon zama masu ban mamaki; muna ɗaukar su a matsayin kayan aiki ɗaya daga cikin da dama maimakon wani sihiri na mita.
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
Meditation na kauna yana ƙara motsin zuciya masu kyau kuma yana faɗaɗa albarkatun zamantakewa.

Gwajin filin mako bakwai na Fredrickson ya nuna cewa meditation na kauna ya haifar da canje-canje a cikin motsin zuciya na yau da kullum, wanda a ƙarshe ya haifar da ƙaruwa mai ɗorewa a cikin albarkatun mutum — manufa, tallafin zamantakewa, ƙarancin alamun damuwa.
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
Ƙwararrun masu yin bimbini suna nuna raguwar aiki a cikin default mode network — cibiyar yawon tunani ta kwakwalwa.

Brewer da abokan aikinsa sun gano cewa a cikin nau'ikan bimbini guda uku, ƙwararrun masu aiki sun nuna raguwar aiki a cikin manyan sassan default mode network, da kuma haɗi mai ƙarfi da yankunan sarrafa tunani — duka yayin yin bimbini da lokacin hutu.
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
Numfashi kusa da numfashi shida a minti ɗaya yana kai bambancin bugun zuciya matsayinsa mafi girma ta hanyar resonance na zuciya.

Lehrer da Gevirtz sun bita hanyar da ke bayan numfashin resonance-frequency: a kusan numfashi 5.5–6 a minti ɗaya, numfashi, hawan jini da bugun zuciya suna daidaita tare, suna kai HRV matsayi mafi girma kuma suna motsa baroreflex. Wannan shine adadin da aikin numfashi daidaitacce na ZenninOut ke amfani da shi.
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
Sauraron bugun sauti yana nuna tasiri da za a iya aunawa a kan tunani da yanayi — tare da gargaɗi na gaskiya.

Chaieb da abokan aikinsa sun bita binciken binaural-beat: tasiri a kan ƙwaƙwalwa, hankali da damuwa suna nan, amma suna bambanta bisa mita, tsawon saurare da ingancin bincike. ZenninOut tana ambaton wannan bita maimakon ƙara girman tasirin.
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
Bayan matsanancin damuwa, mutane suna warkewa da sauri idan suna sauraron sautin yanayi fiye da hayaniyar birni.

Alvarsson da abokan aikinsa sun sa mahalarta cikin damuwa ta hanyar aikin lissafi na ka, sannan suka auna wutar lantarki ta fata yayin warkewa. Tashin hankalin jijiyoyi ya ragu da sauri yayin sautin yanayi (maɓuɓɓugar ruwa da waƙar tsuntsaye a 50 dB) fiye da kowane ɗayan yanayin hayaniya guda uku.
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

Goma sha biyu daga cikin binciken da suka tsara app ɗin. A cikin ZenninOut, kowane aiki yana da alaƙa da bincike irin wannan — shafin Kimiyya yana taƙaita kowane bincike cikin harshe mai sauƙi kuma yana ba da hanyar zuwa tushen.

ZenninOut kayan aikin jin daɗi ne, ba magani ko kula da lafiyar hankali ba. Idan kuna cikin damuwa, da fatan za a tuntuɓi ƙwararren masani ko sabis na gaggawa na gida. Yin tunani zai iya haifar da motsin zuciya mai wuya a wasu lokuta — dakata kuma nemi tallafi idan hakan ya faru.

Akwai a cikin harsuna 108.

Zaɓi harshenka a farkon ƙaddamarwa ko canza kowane lokaci daga Saituna — dukkanin app ɗin, ciki har da shigarwa, ayyukan, da taƙaitaccen kimiyya, suna bin ka.

Rubutun dama-zuwa-hagu (Larabci, Ibrananci, Farsi, Urdu, Pashto da ƙari) suna cikakken madubi. Harsunan da ba su da cikakken fassara suna komawa cikin sauƙi zuwa Turanci bisa ga kowane jeri.

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Daga mutanen da suka gabace ka da 'yan makonni kaɗan.

Kafin

“Zan fara, sannan in daina bayan kwana uku.”

Bayan

“Safiya na minti takwas yanzu ba za a iya yin shawarwari ba. Barcina ya bambanta sosai.”

S., makonni biyar a ciki

Kafin

“Manhajojin numfashi koyaushe suna jin kamar ba su da amfani a gare ni.”

Bayan

“4-7-8 kafin kwanciya barci yana aiki sosai. Ina tashi da ƙasa da haka.”

M., makonni uku a ciki

Kafin

“Na yi ta yawo tsakanin aikace-aikace uku ina ƙoƙarin nemo wanda ba ya ƙoƙarin sayar min da wani abu a kowane allo.”

Bayan

“Wannan yana barina kawai in yi aiki. Shafin kimiyya shine abin da ban sani ba cewa ina so.”

A., watanni biyu a ciki

Tambayoyi gama gari.

Amsoshin da mutane ke nema mafi yawa.

Nawa ne kuɗin ZenninOut?

ZenninOut Pro yana kan $4.99 duk wata — tsari ɗaya, komai a ciki, babu gwajin kyauta kuma babu wata sayayya a cikin manhaja. Ana karɓar kuɗin ta Apple ID ɗinka, kuma biyan yana sabunta kansa kai tsaye sai dai idan ka soke aƙalla awa 24 kafin ƙarshen wa'adin; idan ka soke, za ka ci gaba da amfani har zuwa ƙarshen abin da ka biya. Babu talla, kuma babu matakan da aka kulle a ciki.

Shin ZenninOut yana aiki ba tare da layi ba?

I. Duk sauti — binaural beats, brown da pink noise, teku, ruwan sama, wuta, kwarya mai waka — ana haɗawa akan iPhone ɗinka tare da AVAudioEngine. Aikace-aikacen ba ya yin yawo kuma ba ya buƙatar haɗin intanet don yin aiki.

Shin binciken kimiyya yana goyon bayan yin bimbini?

Eh, tare da wasu sharudda. Tasirin yana da gaske amma kadan ne. Goyal et al. (JAMA Internal Medicine, 2014) sun tattara gwaje-gwaje guda 47 da aka yi ta hanyar bazuwar kuma sun gano ci gaba kadan-zuwa-matsakaici a cikin damuwa, baƙin ciki da ciwo. Dogon lokaci na yin bimbini yana da alaƙa da canje-canje masu auna a cikin tsarin kwakwalwa (Lazar et al., NeuroReport, 2005; Hölzel et al., Psychiatry Research: Neuroimaging, 2011). Kowace magana a wannan shafin tana da alaƙa da tushen da aka bita ta abokan aiki.

Nawa ne yakamata zama tsawon lokaci don zaman ya taimaka?

Mintuna biyar zuwa goma a rana, idan an yi su a kai a kai, sun fi zama guda mai tsawo a mako guda a kusan kowace bincike. Saboda haka, tsoffin saitunan ZenninOut su ne mintuna 3, 5 da 10.

Shin sautunan binaural suna aiki da gaske?

Kadan. Garcia-Argibay et al. (Binciken Halayyar Dan Adam, 2019) sun yi nazarin meta na karatu 22 kuma sun gano tasiri kan damuwa, ƙwaƙwalwar aiki da fahimtar zafi. Muna ɗaukar sautunan binaural a matsayin kayan aiki ɗaya daga cikin da dama, ba wani sihiri na mita ba.

Wane ne mafi kyawun tsarin numfashi don damuwa?

Zaɓu biyu bisa shaidar bincike: numfashin cyclic sigh — shakar iska sau biyu ta hanci sannan a fesar da ita ta bakin a hankali — ya samar da mafi girman fa'idar yanayi a cikin Balban, Huberman et al. (Cell Reports Medicine, 2023). Don samun kwanciyar hankali mai dorewa, numfashi mai daidaituwa a 5.5 numfashi a minti guda yana kara bambancin saurin bugun zuciya (Lehrer & Gevirtz, Frontiers in Psychology, 2014).

Wadanne harsuna ZenninOut ke tallafawa?

Harsuna 108, daga Turanci, Sifaniyanci da Mandaranci har zuwa Welsh, Hawaiian, Esperanto da Navajo. Rubutun dama-zuwa-hagu (Larabci, Ibrananci, Farsanci, Pashto, Urdu, Sindhi) suna cikakken madubi. Kuna iya canza harshe a kowane lokaci daga Saituna.

Shin ZenninOut yana tattara bayanana?

A'a. Babu SDKs na nazari, babu asusu, babu sabobin da ke karɓar zaman ku, shigar da yanayi ko rubutun mujallar ku. Komai yana nan a kan iPhone ɗinku.

Shin ZenninOut madadin magani ko magunguna ne?

A'a. ZenninOut kayan aikin jin daɗi ne, ba kula da lafiya ko hankali ba. Idan kuna cikin damuwa, da fatan za a tuntuɓi ƙwararren masani ko sabis na gaggawa na gida (988 a Amurka, 116 123 a Birtaniya).

Menene bambanci tsakanin wannan da Calm ko Headspace?

Abubuwa uku: kowace zaman sauti ana samar da ita a kan na'ura maimakon saukewa; kowace ikirari tana da alaƙa da tushenta mai bita ta abokan aiki don ku duba kimiyyar; kuma dukkanin keɓaɓɓen yanayin — shigarwa, ayyuka, taƙaitaccen kimiyya — ana samunsu a cikin harsuna 108 ba tare da katanga ta biyan kuɗi ba.

Nemi nutsuwa, a cikin harshenka, yau.

ZenninOut manhaja ce ta biyan kuɗi: $4.99 duk wata, babu gwajin kyauta, tsari ɗaya da komai a ciki. Babu asusu. Babu tallace-tallace. Babu tattara bayanai fiye da abin da iPhone ɗinka ke riƙe dashi a gida.

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