Ugbu a na asụsụ 108
ZenninOut bụ onye enyi udo, nke nwere nkwado nyocha. Ezi ọrụ iku ume. Binaural beats nke e mepụtara na ngwaọrụ. Ọnọdụ njem nke e mepụtara site na ihe ị gwara ya. Enweghị buffering, enweghị mgbasa ozi, enweghị woo.
E wuru ya gburugburu nyocha nke ndị ọkà mmụta ibe ha nyochara site na Harvard, Stanford, MIT, NIH na ezinụlọ JAMA.
Nkeji ise nke omume ziri ezi ga-emeri nkeji iri ise nke nke na-ezighi ezi. ZenninOut na-enyere gị aka ịchọta — ma jide — nke ziri ezi.
Ọ bụla n’ime ha sitere na nchọpụta anyị agaghị achọ ka i kwere n’obi — ngalaba ọ bụla jikọtara na isi mmalite.
Ụdị ume isii nke dabere na sayensị: igbe, 4-7-8, kwekọrọ (5.5 bpm), mkpu obi anụ ahụ, Wim Hof, na Ujjayi. Ọkụ̀ ahụ na-agbasa na na-ebelata na ume gị na-amị na ume gị na-apụ, na-enwe mmetụta dị nro n'ọtụtụ oge. Ume kwekọrọ na 5.5 ume kwa nkeji bụ ụda na-ejikọta ya na uru kachasị ukwuu na mgbanwe ọnụego obi nke a na-atụgharị maka ntinye aka nke onwe.
Zaccaro et al., 2018; Lehrer & Gevirtz, 2014.Binaural beats, brown noise, pink noise, oke osimiri, mmiri ozuzo, ọkụ na ite egwu — niile na-emepụta na ngwaọrụ na AVAudioEngine. Enweghị nbudata, enweghị buffering, enweghị sava n'etiti gị na udo. Oge ntinye uche gị na alpha-frequency na 10 Hz na-eji nkenke ụda abụọ dị ọcha nke dị otu ụzọ n'ụzọ iri nke okirikiri iche; anyị na-enye gị ohere ịhụ na ịhazi onye na-ebu na ụda ozugbo.
Garcia-Argibay et al., 2019; Chaieb et al., 2015.Ọ bụla omume na-akọwa nchọpụta dị n’azụ ya. Ntụrụ ụra, ntị, nrụgide, neuroplasticity, ntinye uche ogologo oge, njikọ mmekọrịta mmadụ. Nkọwa dị mfe ị nwere ike ịgụ n'ime nkeji abụọ, mgbe ahụ, ntụaka zuru ezu ma ọ bụrụ na ịchọrọ ịga n'ihu.
Goyal et al., 2014; Lazar et al., 2005; Brewer et al., 2011.Nlele ọnọdụ tupu na mgbe oge, mapu omume dị nro, akwụkwọ akụkọ nke na-ajụ ajụjụ ka mma karịa "kedu ka ọ siri gaa?" Ihe mgbaru ọsọ abụghị otu mkpụrụ ogologo na-agbaji. Ọ bụ ịmara otú i si ahụ n'ezie.
Fredrickson et al., 2008E gosiri ha ebe a n'asụsụ gị — ngwa ahụ n'onwe ya na-asụ asụsụ 108. A gbakọrọ ọnụọgụgụ ọ bụla dị na ihuenyo ndị a site n'omume nke gị, na ngwaọrụ gị.
Ndekọ dị mkpirikpi anọ, ozugbo site na ngwa ahụ. Enweghị ihe atụ e sere ese, enweghị imewe mmegharị — otú a ka software e wepụtara n'ezie dị.
Iku ume kwekọrọ na 5.5 ume kwa nkeji. Ọkụ̀ ahụ na-agbasa ma na-ebelata n'oge n'ezie, ka ahụ gị wee soro ya na-agụghị ọnụ.
Ụda oké osimiri nke a na-emepụta ozugbo — na ngwa ngwakọta ụda ị nwere ike ịgbanwe ka ọ na-egwu. Ọ dịghị ihe a na-ebudata site n'ịntanetị, n'ihi ya ọ na-arụ ọrụ otu aka ahụ na ọnọdụ ụgbọelu.
Otu ọnwa nke omume: streak nwere ụbọchị ezumike e debere, nkeji kwa izu, na nlele ihe akaebe nke na-egosi omume ndị na-ebuli ọnọdụ gị n'ezie.
Akụkụ Sayens: nnyocha ndị ọkà mmụta ibe ha nyochara, nke a chịkọtara n'asụsụ dị mfe, ebe ntụaka na DOI dị naanị otu pịa.
Nchọpụta isii nke na-emetụta mkpebi ọ bụla anyị mere.
Mmemme izu asatọ nke mindfulness na-emepụta mgbanwe a na-atụgharị uche na gray-matter.
Hölzel na ndị ọrụ ibe ya ji voxel-based morphometry gosipụta mmụba nke mkpokọta gray-matter na hippocampus aka ekpe, posterior cingulate, njikọ temporo-parietal na cerebellum mgbe izu asatọ nke MBSR gasịrị. Uche na-agbanwe onwe ya gburugburu omume ị na-eme n'ezie.
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.2010.08.006Ndị na-eme mgbakọ ogologo oge nwere cortex ka ọkpụrụkpụ na mpaghara uche na interoception.
Nnyocha MRI nke Lazar na 2005 jiri ndị na-eme mgbakọ nwere ahụmahụ tụnyere ndị na-achịkwa kwekọrọ wee chọpụta na cortex na-eto eto na prefrontal cortex na insula aka nri. Mmetụta ahụ belatara ntakịrị mkpụmkpụ nke metụtara afọ — ndị na-eme mgbakọ afọ 50 na ọmụmụ ahụ nwere ọkpụrụkpụ cortex kwekọrọ na ndị na-achịkwa afọ 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.0000186598.66243.19Ịsị ike nwayọọ na-agbanwe usoro ụjọ akpaghị aka gaa n'akụkụ ọchịchị parasympathetic.
Nyocha usoro Zaccaro nke 2018 banyere ịsị ike nwayọọ (≤10 iku ume kwa nkeji) n'ime ọmụmụ 15 chọpụtara mmụba na-adịgide adịgide na mgbanwe obi, ọrụ parasympathetic, na udo nke onwe. Ihe ndị kachasị ike na-agbakọta gburugburu ugboro obi nke ihe dị ka 5.5–6 iku ume kwa nkeji.
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.2018.00353Otu mkpu ume nke na-agbagharị, nke a na-emegharị maka nkeji ise, karịrị usoro ume atọ ndị ọzọ maka ọnọdụ na mgbaghoju anya.
Balban na ndị ọrụ ibe ya (Huberman lab, 2023, Cell Reports Medicine) mere ọmụmụ ihe na-enweghị nhọpụta nkeji ise nke ọrụ ume kwa ụbọchị n'ọnọdụ anọ. Mkpu ume na-agbagharị — ugboro abụọ na-amịpụta ume site n'imi na-esochi site n'ọnụ ogologo oge — mepụtara uru kachasị na ọnọdụ na mbelata kachasị na ọnụego ume.
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.2022.100895Meditashọn mindfulness na-eme ka nchekasị, ịda mbà n'obi na mgbu na-aka mma obere ma na-adịgide adịgide.
Nyocha meta nke Goyal nke afọ 2014 jikọtara ọnụ nyocha 47 nke a họpụtara n'ụzọ dị iche iche nwere ndị sonyere 3,515. Mmemme mindfulness mere ka nchekasị (nke mmetụta 0.38) na ịda mbà n'obi (0.30) na-aka mma obere ruo n'etiti n'izu 8 — nke yiri ihe ọgwụ antidepressants na-eme na ndị mmadụ nwere nsogbu dị nro ruo n'etiti.
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.2013.13018Mediteshọn mindfulness na-eme ka àgwà ụra dị mma n’ime ndị okenye nwere nsogbu ụra.
Nnyocha Black nke 2015 nke a họpụtara n'ụzọ dị iche iche n’ime ndị okenye nwere nsogbu ụra dị n'etiti chọpụtara na mmemme mindfulness nke izu isii mere ka àgwà ụra dị mma karịa mmemme mmụta ụra kwekọrọ, na-enwekwa mmezi nke abụọ na ike ọgwụgwụ na mgbaàmà nrụgide uche.
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.2014.8081Ntụgharị ụda olu nwere ike ịgbanwe uche na nchekasị n'ụzọ a pụrụ ịtụgharị uche na ya.
Nyocha meta Garcia-Argibay nke 2019 nke ọmụmụ 22 gbasara ntụgharị ụda binaural chọpụtara mmetụta obere ruo etiti na nchekasị, ebe nchekwa ọrụ na nghọta mgbu. Mmetụta ndị a dị nro ma dabere na dose karịa nke na-atọ ụtọ; anyị na-ele ha anya dị ka otu ngwá ọrụ n'ime ọtụtụ karịa ka ọ bụ ugboro anwansi.
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/s00426-018-1066-8Meditashọn ịhụnanya na-eme ka mmetụta ọma na-abawanye ma na-agbasa akụ mmekọrịta.
Nnyocha ubi izu asaa nke Fredrickson gosiri na meditashọn ịhụnanya na-emepụta mgbanwe na mmetụta ọma kwa ụbọchị, nke na-eduga na mmụba na-adịgide adịgide na akụnụba onwe onye — ebumnuche, nkwado mmekọrịta, obere mgbaàmà nrụrụ aka.
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/a0013262Ndị nwere ahụmịhe na meditashọn na-egosi ọrụ dị jụụ na default mode network — ebe ụbụrụ na-awagharị echiche.
Brewer na ndị ọrụ ibe ya chọpụtara na n'ụdị meditashọn atọ, ndị nwere ahụmịhe gosiri mbelata ọrụ n'akụkụ ndị bụ isi nke default mode network, yana njikọ siri ike na mpaghara njikwa echiche — ma n'oge meditashọn ma n'oge ezumike.
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.1112029108Iku ume nso ume isii kwa nkeji na-ebuli mgbanwe nkụ obi (HRV) ruo n'ọkwa kachasị elu site na resonance nke obi.
Lehrer na Gevirtz nyochara usoro dị n'azụ iku ume resonance-frequency: n'ihe dị ka ume 5.5–6 kwa nkeji, iku ume, ọbara mgbali elu na nkụ obi na-adaba n'otu, na-ebuli HRV ruo n'ọkwa kachasị elu ma na-eme ka baroreflex rụọ ọrụ. Nke a bụ ọnụego omume iku ume kwekọrọ nke ZenninOut ji arụ ọrụ.
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.2014.00756Ntụgharị ụda olu na-egosi mmetụta a pụrụ ịtụ na echiche na ọnọdụ — yana ịdọ aka ná ntị eziokwu.
Chaieb na ndị ọrụ ibe ya nyochara akwụkwọ nnyocha binaural-beat: mmetụta na ncheta, uche na nchekasị dị, mana ha dịgasị iche dabere na ugboro ụda, oge ige ntị na ogo nnyocha. ZenninOut na-ezo aka na nnyocha a kama ibuli mmetụta ya karịa ka o si dị.
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.2015.00070Mgbe nrụgide siri ike gasịrị, ndị mmadụ na-agbake ngwa ngwa mgbe ha na-ege ụda okike karịa mkpọtụ obodo.
Alvarsson na ndị ọrụ ibe ya nyere ndị sonyere nrụgide site n'ọrụ mgbakọ n'isi, wee tụọ mmeghachi elektrik nke akpụkpọ ahụ n'oge mgbake. Mkpali usoro sympathetic dara ngwa ngwa n'oge ụda okike (isi mmiri na abụ nnụnụ na 50 dB) karịa n'ime ọnọdụ mkpọtụ ọ bụla n'ime atọ ahụ.
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/ijerph7031036Iri na abụọ n'ime nnyocha ndị kpụrụ ngwa ahụ. N'ime ZenninOut, omume ọ bụla nwere njikọ na nnyocha dị ka nke a — akụkụ Sayens na-achịkọta nnyocha ọ bụla n'asụsụ dị mfe ma jikọọ ya n'isi mmalite ya.
ZenninOut bụ ngwá ọrụ maka ịdị mma, ọ bụghị maka ọgwụgwọ ma ọ bụ nlekọta ahụike uche. Ọ bụrụ na ị nọ n'ọnọdụ siri ike, biko kpọtụrụ ọkachamara ma ọ bụ ọrụ mberede mpaghara. Meditashọn nwere ike mgbe ụfọdụ ịkpata mmetụta siri ike — kwụsịtụ na chọọ nkwado ma ọ bụrụ na ọ mee.
Họrọ asụsụ gị na mmalite mbụ ma ọ bụ gbanwee oge ọ bụla site na Ntọala — ngwa niile, gụnyere ntinye, omume, na nchịkọta sayensị, na-eso gị.
A na-egosipụta ederede n'aka nri gaa n'aka ekpe (Arabic, Hebrew, Persian, Urdu, Pashto na ndị ọzọ) nke ọma. Asụsụ ndị na-enweghị ntụgharị zuru oke na-alaghachi n'ụzọ dị mma na Bekee na ntọala nke otu ahịrịokwu.
Tupu
“A ga m ebido, mgbe ahụ kwụsị n'ime ụbọchị atọ.”
Mgbe
“Ututu nke nkeji asatọ abụghị ihe a na-akparịzi ụka ugbu a. Nrọ m dị iche n'ezie.”
S., izu ise n'ime
Tupu
“Ngwa ikuku na-adịkarị ka ihe na-adịghị mkpa nye m.”
Mgbe
“4-7-8 tupu ihi ụra na-arụ ọrụ n'ezie. Ana m ebulachi ala karịa.”
M., izu atọ na
Tupu
“E jigidere m n'etiti ngwa atọ na-agbalị ịchọta nke na-adịghị anwa ire m ihe na ihuenyo ọ bụla.”
Mgbe
“Nke a na-ahapụ m ka m na-eme mgbalị. Peeji sayensị bụ akụkụ ahụ m na-amaghị na achọrọ m.”
A., ọnwa abụọ na
Azịza ndị mmadụ na-achọkarị.
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