Zvino mumitauro 108
ZenninOut ishamwari yakadzikama, inotsigirwa nekutsvagurudza. Basa rechokwadi rekufema. Binaural beats inogadzirwa pachishandiso. Rwendo runoumbwa nezvaunoritaurira. Hapana buffering, hapana kushambadza, hapana woo.
Yakavakirwa pakutsvagurudza kwakadzokororwa kubva kuHarvard, Stanford, MIT, NIH uye mhuri yeJAMA.
Maminitsi mashanu ekudzidzira kwakakodzera anokunda maminitsi makumi mashanu ekudzidzira kusakodzera. ZenninOut inokubatsira kutsvaga — uye kuchengetedza — iyo yakakodzera.
Imwe neimwe inobva muboka rekutsvagurudza ratinokumbira kuti usatore nekutenda — chikamu chimwe nechimwe chinobatanidza kune sosi.
Mhando nhanhatu dzemafemo dzakatsigirwa nesainzi: bhokisi, 4-7-8, kuwirirana (5.5 bpm), kufemera kwekufema, Wim Hof, uye Ujjayi. Chinhu ichi chinokura uye chinodzikira paunofema mukati nekubuda, chine haptics inotapira pane imwe neimwe nhanho. Kufema kwekuwirirana pa 5.5 mafemo paminiti ndiyo mhanzi inowirirana nekukura kukuru kwekusiyana kwemwero wekutinhira kwemoyo kwakamboyera kwekupindira kwekuzvidira.
Zaccaro et al., 2018; Lehrer & Gevirtz, 2014.Binaural beats, brown noise, pink noise, ocean, rain, fire uye singing bowls — zvese zvinogadzirwa pachishandiso uchishandisa AVAudioEngine. Hapana kudhawunirodha, hapana kubhafa, hapana maseva pakati pako nerunyararo. Chikamu chako chekutarisisa chealpha-frequency pa10 Hz chinoshandisa maviri akachena sine waves ari tenth yechikamu chakasiyana; tinokutendera kuti uone uye ugadzirise carrier uye beat zvakananga.
Garcia-Argibay et al., 2019; Chaieb et al., 2015.Kudzidzira kwega kwega kunotaura nezvekutsvagurudza kuri kumashure kwako. Kurara, kutarisa, kushushikana, neuroplasticity, kutarisa kwenguva refu, kubatana kwevanhu. Rondedzero dzakareruka dzaunogona kuverenga mumaminitsi maviri, wobva wawana zvinyorwa zvizere kana uchida kudzika.
Goyal et al., 2014; Lazar et al., 2005; Brewer et al., 2011.Kutarisa mafungiro usati uye mushure memisangano, mepu yebasa rinozorodza, bhuku rinobvunza mibvunzo iri nani kupfuura "zvakafamba sei?" Chinangwa hachisi cheni refu isina kuputsika. Icho chiri kucherechedza manzwiro aunoita chaizvo.
Fredrickson et al., 2008Zvinoratidzwa pano mumutauro wako — chirongwa pachacho chinotaura mitauro 108. Nhamba yega yega pamasikirini aya inoverengwa kubva mukudzidzira kwako, pachishandiso chako.
Zvirekodhwa zvipfupi zvina, zvakananga kubva muchirongwa. Hapana mock-ups, hapana motion design — aya ndiwo maonekero esoftware chaiyo inoshanda.
Kufema kwekuwirirana pa 5.5 mafemo paminiti. Chinhu ichi chinokura uye chinodzikira nenguva chaiyo, kuti muviri wako ukwanise kuchitevera usingaverengi.
Ruzha rwegungwa runogadzirwa ipapo ipapo — uye mixer yaunogona kushandisa ichirira. Hapana chinobva painternet, saka inoshanda zvakafanana chaizvo muairplane mode.
Mwedzi wekudzidzira: cheni dzine mazuva ekuzorora akachengetwa, maminitsi pavhiki imwe neimwe, uye maonero eumbowo anoratidza kuti ndekupi kudzidzira kunonyatsosimudza manzwiro ako.
Tab yeSayenzi: zvidzidzo zvakadzokororwa nedzimwe nyanzvi, zvakapfupikiswa nemutauro wakareruka, uye citation neDOI zviri pakubaya kamwe chete.
Zvinhu zvitanhatu zvinokanganisa sarudzo yega yega yatakaita.
Chirongwa chekuongorora pfungwa chemavhiki masere chinounza shanduko dzinooneka dzegrey-matter.
Hölzel nevamwe vake vakashandisa voxel-based morphometry kuratidza kuwedzera kwegrey-matter concentration muhippocampus yekuruboshwe, posterior cingulate, temporo-parietal junction uye cerebellum mushure memavhiki masere eMBSR. Uropi hunozvishandura pachahwo maererano nezvaunoita chaizvo.
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.2010.08.006Vanhu vanogara vachidzidzira kufungisisa vane cortex yakakora inoyereruka munzvimbo dzekutarisisa uye kuziva zviri mukati.
Kudzidza kweMRI kwaLazar kwa2005 kwakafananidza vanhu vane ruzivo rwekufungisisa nevanhu vakafanana vasina ruzivo uye kwakawana kukura kwecortical mu prefrontal cortex uye kurudyi anterior insula. Mhedzisiro iyi yakadzikisa kukora kunokonzerwa nekukwegura — vanhu vane makore makumi mashanu vanofungisisa muchidzidzo ichi vaive necortical thickness yakafanana neyevanhu vane makore makumi maviri nemashanu vasina ruzivo.
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.0000186598.66243.19Kufema zvishoma kunoshandura hurongwa hweautonomic nervous system kuti huende kune parasympathetic dominance.
Ongororo yakarongeka yaZaccaro ya2018 yekufema zvishoma (≤10 kufema paminiti) mumiedzo 15 yakawana kuwedzera kwakarongeka kwekusiyana kwekurova kwemoyo, chiitiko cheparasympathetic, uye kuzivisa kwega kwekunyaradzwa. Mhedzisiro yakasimba yakatarisana nefrequency yekurova kwemoyo yeinenge 5.5–6 kufema paminiti.
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.2018.00353Kufemera kamwe chete kwekutenderera, kunodzokororwa kwemaminitsi mashanu, kwakapfuura dzimwe nzira nhatu dzekufema pakugadzirisa manzwiro uye kumuka.
Balban nevamwe (Huberman lab, 2023, Cell Reports Medicine) vakaita ongororo yakasarudzwa yemaminitsi mashanu ekufema kwezuva nezuva mumamiriro mana. Kufemera kwekutenderera — kufema kaviri kuburikidza nemhino kuchiteverwa nekufemera kwenguva refu kuburikidza nemuromo — kwakaburitsa kuwedzera kukuru kwemanzwiro uye kuderedzwa kukuru kwehuwandu hwekufema.
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.2022.100895Kufungisisa kwekuziva kunovandudza kushushikana, kushungurudzika uye marwadzo zvishoma asi zvine chokwadi.
Ongororo yakaitwa naGoyal muna 2014 yakabatanidza miedzo 47 yakasarudzwa ine vanhu 3,515. Zvirongwa zvekufungisisa zvakaburitsa kuvandudzwa kudiki-kusvika-pakati mukushushikana (saizi yekuita 0.38) uye kushungurudzika (0.30) pamavhiki masere — zvichienzaniswa nezvinowanikwa nemishonga yekudzivirira kushungurudzika mumapoka ane kushushikana-kusvika-pakati.
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.2013.13018Kufungisisa kwekuziva kunovandudza kunaka kwekurara muvanhu vakuru vane dambudziko rekurara.
Ongororo yaBlack ya2015 yakaitwa muvanhu vakuru vane dambudziko rekurara repakati yakawana kuti chirongwa chemazuva matanhatu chekufungisisa kwekuziva chakavandudza kunaka kwekurara kupfuura chirongwa chakafanana chekudzidziswa nezvekurara, pamwe nekuvandudzwa kwechipiri mukuneta uye zviratidzo zvekusuwa.
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.2014.8081Kukurudzira kunzwa kwemaririro kunogona kuchinja kutarisa uye kushushikana nenzira dzinoyereruka.
Ongororo yakaitwa naGarcia-Argibay muna 2019 yemabasa 22 pamusoro pekukurudzira kwemaririro ekubatanidza yakawana mhedzisiro diki kusvika pakati pekushushikana, ndangariro dzekushanda uye kunzwa kurwadziwa. Mhedzisiro iyi inonyorovera uye inoenderana nedosi pane kuva yakakura; tinoiona sechimwe chezvishandiso zvakawanda pane kuve nemaitiro anoshamisa.
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/s00426-018-1066-8Kufungisisa kwekuda-kwakanaka kunowedzera manzwiro akanaka uye kunowedzera zviwanikwa zvemagariro.
Ongororo yemunda yemavhiki manomwe yaFredrickson yakaratidza kuti kufungisisa kwekuda-kwakanaka kwakaburitsa shanduko mumanzwiro akanaka ezuva nezuva, izvo zvakazotungamira mukuwedzera kwakasimba kwezviwanikwa zvemunhu — chinangwa, rutsigiro rwemagariro, kushomeka kwezviratidzo zvekusuwa.
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/a0013262Vanhu vane ruzivo rwekufungisisa vanoratidza basa rakadzikama mudefault mode network — musimboti weuropi wekudzungaira kwepfungwa.
Brewer nevamwe vake vakawana kuti mumhando nhatu dzekufungisisa, vadzidziri vane ruzivo vakaratidza basa rakaderedzwa munzvimbo huru dzedefault mode network, uye kubatana kwakasimba nenzvimbo dzekutonga kwepfungwa — panguva yekufungisisa uye pakuzorora.
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.1112029108Kufema pedyo nemafemo matanhatu paminiti kunowedzera zvikuru kusiyana kwemwero wekutinhira kwemoyo kuburikidza neresonance yemoyo.
Lehrer naGevirtz vanoongorora mashandiro ekufema kweresonance-frequency: panenge pa 5.5–6 mafemo paminiti, kufema, kumanikidzwa kweropa uye mitinhiro yemoyo zvinofambidzana, zvichiwedzera HRV zvikuru uye zvichirovedza baroreflex. Uyu ndiwo mwero unoshandiswa nekufema kwekuwirirana kweZenninOut.
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.2014.00756Kukurudzirwa nemabeat enzeve kunoratidza mhedzisiro inoyerwa papfungwa nemanzwiro — nenyevero dzechokwadi.
Chaieb nevamwe vake vanoongorora zvinyorwa zvebinaural beats: mhedzisiro pandangariro, pakutarisisa uye pakushushikana iripo asi inosiyana zvichienderana nefrequency, nguva yekuteerera uye humhizha hwechidzidzo. ZenninOut inotaura ongororo iyi pane kuwedzeredza mhedzisiro yacho.
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.2015.00070Mushure mekushushikana kukuru, vanhu vanokurumidza kupora vachiteerera ruzha rwezvisikwa pane ruzha rweguta.
Alvarsson nevamwe vake vakashushikanisa vatori vechikamu nebasa resvomhu yemupfungwa, vakabva vayera skin conductance panguva yekupora. Kumutswa kwesympathetic kwakadzikira nekukurumidza panguva yeruzha rwezvisikwa (chitubu nekuimba kweshiri pa 50 dB) pane chero ipi zvayo yemamiriro matatu eruzha.
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/ijerph7031036Zvidzidzo gumi nezviviri pane zvakaumba chirongwa ichi. Mukati meZenninOut, kudzidzira kwega kwega kunobatana nekutsvagurudza kwakadai — tab yeSayenzi inopfupikisa chidzidzo chega chega nemutauro wakareruka uye inobatanidza kune sosi.
ZenninOut chishandiso chehutano, kwete chekurapa kana chehutano hwepfungwa. Kana uri mukutambudzika, ndapota taura nemunyanzvi kana masevhisi ekukurumidzira emunharaunda. Kufungisisa kunogona dzimwe nguva kuburitsa manzwiro akaoma — mira uye tsvaga rubatsiro kana zvadaro.
Sarudza mutauro wako pakutanga kuvhura kana kuchinja chero nguva kubva kuSettings — yese app, kusanganisira kutanga, maitiro, uye pfupiso yesainzi, zvinokutevera.
Mitauro inonyorwa kubva kurudyi kuenda kuruboshwe (Arabic, Hebrew, Persian, Urdu, Pashto nezvimwe) inoratidzwa zvakazara. Mitauro isina dudziro yakakwana inodzokera kuChirungu zvakanaka pamutsara wega wega.
Pamberi
“Ndaitanga, ndobva ndasiya mushure memazuva matatu.”
Mushure
“Mangwanani emaminitsi masere haachataurirwi. Hope dzangu dzachinja chaizvo.”
S., mavhiki mashanu mukati
Pamberi
“Maapp ekufema aigara achinzwa seasinganakidzi kwandiri.”
Mushure
“Iyo 4-7-8 usati warara inoshanda chaizvo. Ndinopepuka ndakazorora.”
M., mavhiki matatu mukati
Pamberi
“Ndakatsvaga pakati peapps nhatu ndichiedza kutsvaga imwe isinganditengeseri chimwe chinhu peji rega rega.”
Mushure
“Iyi inongondibvumira kuti ndidzidzire. Peji resainzi ndiyo chikamu chandisingazivi kuti ndaida.”
A., mwedzi miviri mukati
Mhinduro dzinotsvakwa nevanhu zvakanyanya.
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