I kēia manawa i nā ʻōlelo 108
He hoa hoʻomaha naʻau mālie, kākoʻo ʻia e ka noiʻi ʻo ZenninOut. Hana hanu maoli. Nā kani binaural i hana ʻia ma ka hāmeʻa. He huakaʻi i hoʻokumu ʻia e nā mea āu e haʻi aku ai. ʻAʻohe buffering, ʻaʻohe hoʻolaha, ʻaʻohe woo.
Hana ʻia e pili ana i ka noiʻi i nānā ʻia e nā hoa mai Harvard, Stanford, MIT, NIH a me ka ʻohana JAMA.
ʻElima minuke o ka hana kūpono e ʻoi aku ka maikaʻi ma mua o kanalima minuke o ka hana hewa. Kōkua ʻo ZenninOut iā ʻoe e ʻike — a mālama — i ka mea kūpono.
Mai kēlā me kēia manaʻo mai kekahi ʻimi noiʻi ʻaʻole mākou e noi aku iā ʻoe e hilinaʻi wale — pili kēlā me kēia ʻāpana i ka kumu.
ʻEono mau ʻano hanu i hoʻokumu ʻia ma ka ʻepekema: pahu, 4-7-8, coherent (5.5 bpm), physiological sigh, Wim Hof, a me Ujjayi. Hoʻonui a hoʻopālahalaha ka pōpō i kou hanu ʻana i loko a me waho, me nā haptic palupalu i kēlā me kēia ʻanuʻu. ʻO ka hanu coherent ma 5.5 hanu i kēlā me kēia minuke ka loli e pili ana i nā loaʻa nui loa i ana ʻia no ka hoʻoponopono koho.
Zaccaro et al., 2018; Lehrer & Gevirtz, 2014.Nā ʻalalā binaural, kani ʻeleʻele, kani ʻākala, kai, ua, ahi a me nā ipu kani — ua synthesize ʻia ma ka hāmeʻa me AVAudioEngine. ʻAʻohe hoʻoiho, ʻaʻohe buffering, ʻaʻohe kikowaena ma waena o ʻoe a me ka mālie. Hoʻohana kāu ʻaha hoʻomālama alpha-frequency ma 10 Hz i ʻelua mau nalu sine maʻemaʻe i hoʻokahi hapa ʻumi o ka pōʻaiapuni; e ʻae mākou iā ʻoe e ʻike a hoʻoponopono i ka mea lawe a me ka ʻalalā pololei.
Garcia-Argibay et al., 2019; Chaieb et al., 2015.Hoʻohālike kēlā me kēia hana i ka noiʻi ma hope ona. Moe, nānā, ka hoʻoluhi, neuroplasticity, nānā paʻa, pili kaiāulu. Nā hōʻuluʻulu maʻalahi hiki iā ʻoe ke heluhelu i loko o ʻelua minuke, a laila nā ʻōlelo piha inā makemake ʻoe e hohonu aku.
Goyal et al., 2014; Lazar et al., 2005; Brewer et al., 2011.Nā nīnau no ka ʻuhane ma mua a ma hope o nā ʻaha, he palapala ʻāina hana mālie, he puke moʻomanaʻo e nīnau ana i nā nīnau ʻoi aku ka maikaʻi ma mua o "pehea ka holo ʻana?" ʻAʻole ka mea nui he kaulahao lōʻihi ʻole i haki ʻole. ʻO ka mea nui, ʻo ia ka ʻike ʻana i kou mau manaʻo maoli.
Fredrickson et al., 2008Hōʻike ʻia ma ʻaneʻi ma kou ʻōlelo — ʻōlelo ka polokalamu ponoʻī i nā ʻōlelo 108. Helu ʻia kēlā me kēia helu ma kēia mau pale mai kāu hoʻomaʻamaʻa ponoʻī, ma kāu hāmeʻa.
ʻEhā mau hoʻopaʻa leo pōkole, mai ka polokalamu pololei mai. ʻAʻohe hoʻohālike, ʻaʻohe hoʻolālā neʻe — penei ke ʻano o ka polokalamu i hoʻopuka maoli ʻia.
ʻO ka hanu coherent ma 5.5 hanu i kēlā me kēia minuke. Hoʻonui a hoʻopālahalaha ka pōpō ma ka manawa maoli, i hiki i kou kino ke hahai me ka helu ʻole.
He leo kai i synthesize ʻia me ke ola — a me kahi mea hoʻohui leo hiki iā ʻoe ke hoʻoponopono ʻoiai e pā ana ia. ʻAʻohe mea e kahe ʻia mai waho, no laila ua like loa kāna hana ma ke ʻano mokulele.
Hoʻokahi mahina o ka hoʻomaʻamaʻa: nā streak me nā lā hoʻomaha i mālama ʻia, nā minuke o kēlā me kēia pule, a me ka nānā hōʻike e hōʻike ana i nā hoʻomaʻamaʻa e hoʻomaikaʻi maoli ai i kou manaʻo.
ʻO ka māhele ʻEpekema: nā noiʻi i nānā ʻia e nā hoa, i hōʻuluʻulu ʻia ma ka ʻōlelo maʻalahi, me ka ʻōlelo kuhikuhi a me ka DOI ma hoʻokahi kaomi wale nō.
Eono mau ʻike i hoʻokumu i kēlā me kēia hoʻoholo a mākou i hana ai.
Hoʻokumu ka papahana noʻonoʻo ʻewalu pule i nā loli hiki ke ana ʻia i loko o ka ʻeleʻele hina.
Ua hoʻohana ʻo Hölzel a me nā hoa hana i ka morphometry voxel-based e hōʻike i ka piʻi ʻana o ka ʻeleʻele hina i ka ʻaoʻao hema o ka hippocampus, posterior cingulate, temporo-parietal junction a me ka cerebellum ma hope o ʻewalu pule o MBSR. Hoʻololi ka lolo iā ia iho e pili ana i ka hana āu e hana ai.
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.2010.08.006Loa ka wā e noʻonoʻo ai nā kānaka i ka mānoanoa o ka cortex i nā wahi no ka nānā a me ka ʻike ʻana i loko.
Ua hoʻohālikelike ka noiʻi MRI a Lazar i ka makahiki 2005 i nā kānaka noʻonoʻo ʻike me nā kānaka kāohi like a loaʻa ka mānoanoa o ka cortex i ka prefrontal cortex a me ka ʻākau mua insula. Ua hōʻemi ka hopena i ka mānoanoa e pili ana i ka ʻelemakule — ua like ka mānoanoa o ka cortex o nā kānaka noʻonoʻo 50 makahiki i ka noiʻi me nā kānaka kāohi 25 makahiki.
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.0000186598.66243.19Hoʻohuli ka hanu lohi i ka ʻōnaehana aunoa o ke kino i ka mana o ka parasympathetic.
Ua loaʻa i ka loiloi ʻōnaehana a Zaccaro i ka makahiki 2018 o ka hanu lohi (≤10 hanu i kēlā me kēia minuke) ma nā noiʻi 15 ka piʻi mau ʻana o ka loli o ka helu puʻuwai, ka hana parasympathetic, a me ka maluhia i hōʻike ʻia e ka poʻe iho. ʻO nā hopena ikaika loa i hōʻiliʻili ʻia ma ka pinepine o ka resonance cardiac o kahi o 5.5–6 hanu i kēlā me kēia minuke.
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.2018.00353ʻOi aku ka maikaʻi o ka hanu ʻana i ka hanu pōʻaiapuni hoʻokahi, i hana hou ʻia no ʻelima minuke, ma mua o nā ʻanuʻu hanu ʻekolu ʻē aʻe no ka manaʻo a me ka hoʻāla.
Ua holo ʻo Balban a me nā hoa hana (Huberman lab, 2023, Cell Reports Medicine) i kahi noiʻi i koho ʻia me ka ʻole o ka ʻike o ʻelima minuke o ka hana hanu i kēlā me kēia lā ma nā kūlana ʻehā. Ua loaʻa i ka hanu pōʻaiapuni — he hanu pālua ma o ka ihu i hāʻawe ʻia e ka hanu lōʻihi ma o ka waha — nā loaʻa nui loa i ka manaʻo a me nā hoʻēmi nui loa i ka helu hanu.
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.2022.100895Hoʻonui iki akā hilinaʻi ka noʻonoʻo ʻana i ka hoʻomaopopo i ka hopohopo, ka ʻeha a me ka ʻeha.
Ua hoʻohui ka meta-analyses a Goyal i ka makahiki 2014 i nā hoʻokolohua 47 i koho ʻia me 3,515 mau mea komo. Ua hana nā papahana noʻonoʻo i nā hoʻomaikaʻi liʻiliʻi-a-waena i ka hopohopo (nui hopena 0.38) a me ka ʻeha (0.30) i 8 pule — e like me ka mea i hoʻokō ʻia e nā lāʻau ʻeha i nā lehulehu māmā-a-waena.
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.2013.13018Hoʻoponopono ka noʻonoʻo ʻana i ka hiamoe ʻana i nā mākua me ka pilikia hiamoe.
Ua loaʻa i ka hoʻokolohua hoʻokaʻawale ʻia o Black i ka makahiki 2015 i nā mākua kahiko me ka pilikia hiamoe waena e hoʻomaikaʻi ka papahana noʻonoʻo o ʻeono pule i ka maikaʻi o ka hiamoe ma mua o ka hana hoʻonaʻauao hiamoe like, me nā hoʻomaikaʻi ʻelua i ka luhi a me nā hōʻailona kaumaha.
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.2014.8081Hiki i ka hoʻoikaika ʻana i nā kuʻi kani ke hoʻololi i ka nānā a me ka hopohopo i nā ala hiki ke ana ʻia.
Ua loaʻa i ka meta-analysis a Garcia-Argibay i ka makahiki 2019 o nā noiʻi 22 e pili ana i ka hoʻoikaika ʻana i nā kuʻi kani binaural nā hopena liʻiliʻi a i waena paha ma luna o ka hopohopo, ka hoʻomanaʻo hana a me ka ʻike ʻeha. He maʻalahi nā hopena a pili i ka nui o ka hoʻohana ʻana ma mua o ka dramatic; mālama mākou iā lākou ma ke ʻano he mea hana hoʻokahi o kekahi ma mua o ka pinepine kilokilo.
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/s00426-018-1066-8Hoʻonui ka noʻonoʻo aloha i nā manaʻo maikaʻi a hoʻonui i nā kumuwaiwai kaiāulu.
Ua hōʻike ka hoʻokolohua ʻehiku pule a Fredrickson i ka noʻonoʻo aloha i nā loli i ka manaʻo maikaʻi o kēlā me kēia lā, a i ka hopena, ua alakaʻi i ka hoʻonui mau ʻana i nā kumuwaiwai pilikino — ka pahuhopu, ke kākoʻo kaiāulu, ka emi ʻana o nā hōʻailona kaumaha.
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/a0013262Hōʻike ka poʻe noʻonoʻo loea i ka hana mālie aʻe ma ka default mode network — ke kikowaena o ka ʻauwana manaʻo o ka lolo.
Ua ʻike ʻo Brewer a me nā hoa hana, ma nā ʻano noʻonoʻo ʻekolu, ua hōʻike ka poʻe hoʻomaʻamaʻa loea i ka emi ʻana o ka hana ma nā ʻāpana nui o ka default mode network, a me ka pili ikaika aʻe me nā wahi o ka hoʻomalu noʻonoʻo — i ka wā noʻonoʻo a i ka wā hoʻomaha pū kekahi.
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.1112029108ʻO ka hanu ʻana kokoke i ʻeono hanu i kēlā me kēia minuke e hoʻonui loa i ka loli o ka helu puʻuwai ma o ka resonance cardiac.
Nānā ʻo Lehrer lāua ʻo Gevirtz i ke ʻano hana ma hope o ka hanu resonance-frequency: ma kahi o 5.5–6 hanu i kēlā me kēia minuke, hui like nā ritma o ka hanu, ke koko piʻi a me ka helu puʻuwai, e hoʻonui loa ana i ka HRV a e hoʻoikaika ana i ka baroreflex. ʻO kēia ka wikiwiki a ka hoʻomaʻamaʻa hanu coherent o ZenninOut e hoʻohana ai.
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.2014.00756Hōʻike ka hoʻoikaika ʻana i nā kuʻi kani i nā hopena hiki ke ana ʻia i ka noʻonoʻo a me ka manaʻo — me nā ʻōlelo akahele ʻoiaʻiʻo.
Nānā ʻo Chaieb a me nā hoa hana i nā palapala no nā kuʻi kani binaural: aia nā hopena i ka hoʻomanaʻo, ka nānā a me ka hopohopo, akā loli lākou me ka pinepine, ka lōʻihi o ka hoʻolohe ʻana a me ka maikaʻi o ka noiʻi. Kuhikuhi ʻo ZenninOut i kēia loiloi ma kahi o ka hoʻonui ʻana i ka hopena.
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.2015.00070Ma hope o ke koʻikoʻi koke, ʻoi aku ka wikiwiki o ka hoʻōla ʻana o nā kānaka i ka hoʻolohe ʻana i nā leo kūlohelohe ma mua o ka walaʻau o ke kūlanakauhale.
Ua hoʻokau ʻo Alvarsson a me nā hoa hana i ke koʻikoʻi ma luna o nā mea komo me kahi hana helu noʻonoʻo, a laila ua ana i ke alakaʻi uila o ka ʻili i ka wā hoʻōla. Ua emi wikiwiki aʻe ka hoʻāla sympathetic i ka wā o nā leo kūlohelohe (he pūnāwai a me ke oli manu ma 50 dB) ma mua o kekahi o nā kūlana walaʻau ʻekolu.
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/ijerph7031036He ʻumikūmālua o nā noiʻi i hoʻokumu i ka polokalamu. I loko o ZenninOut, pili kēlā me kēia hoʻomaʻamaʻa i ka noiʻi e like me kēia — hōʻuluʻulu ka māhele ʻEpekema i kēlā me kēia noiʻi ma ka ʻōlelo maʻalahi a pili i ke kumu.
He mea hana ola ʻo ZenninOut, ʻaʻole ia he mālama olakino a me ka mālama noʻonoʻo. Inā pilikia ʻoe, e ʻoluʻolu e launa pū me kahi loea a i ʻole nā lawelawe pilikia kūloko. Hiki i ka noʻonoʻo ʻana ke hōʻike i nā manaʻo paʻakikī i kekahi manawa — e hoʻomaha a e ʻimi i ke kākoʻo inā pēlā.
E koho i kāu ʻōlelo i ka hoʻomaka mua ʻana a i ʻole e hoʻololi i kēlā me kēia manawa mai nā Hoʻonohonoho — e hahai ana ka polokalamu holoʻokoʻa, me ka onboarding, nā hana, a me nā hōʻuluʻulu ʻepekema iā ʻoe.
Hoʻohuli piha ʻia nā kikokikona ʻākau-i-hema (Arabic, Hebrew, Persian, Urdu, Pashto a me nā mea hou aku). Inā ʻaʻole piha ka unuhi ʻana o nā ʻōlelo, e hoʻi mālie ana i ka ʻōlelo Pelekania ma muli o kēlā me kēia kaula.
Ma mua
“E hoʻomaka ana au, a laila e hāʻule ana i nā lā ʻekolu.”
Ma hope
“ʻAʻole hiki ke kūkā ʻia nā kakahiaka ʻewalu minuke i kēia manawa. ʻOluʻolu loa koʻu hiamoe.”
S., ʻelima pule i loko
Ma mua
“Ua manaʻo mau au he ʻāhiu nā polokalamu hanu.”
Ma hope
“Maoli nō, hana ka 4-7-8 ma mua o ka hiamoe. Ala au i lalo.”
M., ʻekolu pule i loko
Ma mua
“Ua lele au ma waena o nā polokalamu ʻekolu e ʻimi ana i kekahi mea ʻaʻole e hoʻāʻo ana e kūʻai mai iaʻu i kekahi mea i kēlā me kēia pale.”
Ma hope
“Eia kekahi, e ʻae wale ana kēia iaʻu e hoʻomaʻamaʻa. ʻO ka ʻaoʻao ʻepekema ka ʻāpana ʻaʻole au i ʻike i makemake au.”
A., ʻelua mahina i loko
ʻO nā pane a nā kānaka e ʻimi pinepine ai.
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