Manje ngezilimi ezingu-108
I-ZenninOut iyisikhonzi esinokuthula, esisekelwe ocwaningweni. Umsebenzi wokuphefumula wangempela. Amagagasi e-binaural akhiqizwa kudivayisi. Uhambo olwakhiwe ngalokho olukutshela khona. Akukho buffering, azikho izikhangiso, akukho woo.
Yakhelwe ocwaningweni olubuyekezwe ontanga oluvela e-Harvard, e-Stanford, e-MIT, e-NIH kanye nomndeni we-JAMA.
Imizuzu emihlanu yokuzilolonga okufanele izodlula imizuzu engamashumi amahlanu yokungafanele. ZenninOut ikusiza ukuthi uthole — futhi ugcine — okufanele.
Ngamunye uvela emsebenzini wocwaningo esingeke sikucela ukuthi uwamukele ngokholo — isigaba ngasinye sixhumanisa nomthombo.
Izindlela zokuphefumula eziyisithupha ezisekelwe kwesayensi: ibhokisi, 4-7-8, ukuvumelana (5.5 bpm), ukuphefumula okujulile, uWim Hof, no-Ujjayi. I-orb iyakhula futhi iyancipha lapho uphefumula, inezinzwa ezithambile kuzo zonke izigaba. Ukuphefumula okuvumelanayo ku-5.5 ukuphefumula ngomzuzu kuyisigqi esihlotshaniswa nezinzuzo ezinkulu ekuguquguqukeni kwesilinganiso senhliziyo ezake zalinganiswa ekungeneleni okuzenzakalelayo.
Zaccaro et al., 2018; Lehrer & Gevirtz, 2014.Imisindo ye-binaural, umsindo onsundu, umsindo opinki, ulwandle, imvula, umlilo nezitsha zokucula — konke lokhu kukhiqizwa kudivayisi nge-AVAudioEngine. Akukho okulandwayo, akukho buffering, akukho maseva phakathi kwakho nokuthula. Iseshini yakho yokugxila ye-alpha-frequency ku-10 Hz isebenzisa amagagasi amabili ahlanzekile e-sine ahlukene ngekota yomjikelezo; sikuvumela ukuthi ubone futhi ulungise umthwali nomshaya ngqo.
Garcia-Argibay et al., 2019; Chaieb et al., 2015.Yonke inqubo icaphuna ucwaningo oluyisekelayo. Ukulala, ukunaka, ukucindezeleka, i-neuroplasticity, ukugxila okuqhubekayo, ukuxhumana komphakathi. Izifinyezo ezilula ongazifunda ngemizuzu emibili, bese kuba nezikhombo ezigcwele uma ufuna ukujula.
Goyal et al., 2014; Lazar et al., 2005; Brewer et al., 2011.Ukuhlola isimo sengqondo ngaphambi nangemva kwezigcawu, imephu yomsebenzi ethambile, idayari ebuza imibuzo engcono kune-"kwenzeke kanjani?" Inhloso akuyona uchungechunge olude olungaphazamiseki. Kungukubona ukuthi uzizwa kanjani ngempela.
Fredrickson et al., 2008Kuboniswa lapha ngolimi lwakho — uhlelo lokusebenza ngokwalo lukhuluma izilimi ezingu-108. Zonke izinombolo kulezi zikrini zibalwa kusuka enqubweni yakho siqu, kudivayisi yakho.
Okuqoshiwe okufushane okune, kuqondile kusuka kuhlelo lokusebenza. Akukho okulingisiwe, akukho ukwakhiwa kokunyakaza — yile ndlela isofthiwe ekhishiwe ngempela ebukeka ngayo.
Ukuphefumula ngokuvumelana ngemiphefumulo engu-5.5 ngomzuzu. I-orb iyakhula futhi iyancipha ngesikhathi sangempela, ukuze umzimba wakho ukwazi ukuyilandela ngaphandle kokubala.
Indawo yomsindo yolwandle ekhiqizwa bukhoma — nesixubi somsindo ongasilawula ngenkathi idlala. Akukho okusakazwayo, ngakho isebenza ngendlela efanayo kumodi yendiza.
Inyanga yokuzijwayeza: uchungechunge olunezinsuku zokuphumula ezilondoloziwe, imizuzu ngesonto, nombono wobufakazi obonisa ukuthi yiziphi izinqubo ezikhuphula ngempela isimo sakho sengqondo.
Ithebhu lesayensi: ucwaningo olubuyekezwe ontanga, olufingqwe ngolimi olulula, nesikhombo kanye ne-DOI kungokuthepha okukodwa nje.
Izinto eziyisithupha ezibumba zonke izinqumo esizenzile.
Uhlelo lwezinsuku ezingamashumi ayisishiyagalombili lokuzindla lwenza izinguquko ezilinganisekayo ku-gray-matter.
UHölzel nabalingani basebenzisa i-voxel-based morphometry ukukhombisa ukwanda kokugxila kwe-gray-matter ku-hippocampus yesobunxele, i-posterior cingulate, i-temporo-parietal junction kanye ne-cerebellum ngemuva kwezinsuku ezingamashumi ayisishiyagalombili ze-MBSR. Ubuchopho buzinza ngokuzijwayeza okwenziwayo.
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.2010.08.006Abantu abenza imikhuba yokuzindla isikhathi eside banomgogodla omkhulu okhaliphe kakhulu ezindaweni zokunaka nokuzazi.
Ucwaningo lwe-MRI luka-Lazar lwango-2005 luqhathanise abantu abenza imikhuba yokuzindla abanolwazi nabantu abangalawulwa futhi lwathola ukwanda kobukhulu bomgogodla ku-prefrontal cortex nase-right anterior insula. Lo mphumela wehlise kancane ukuhlinzeka okuhlobene nobudala — abantu abenza imikhuba yokuzindla abaneminyaka engu-50 ocwaningweni babe nobukhulu bomgogodla obufana nalabo abanaleminyaka engu-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.0000186598.66243.19Ukuphefumula kancane kushintsha ngokuqinisekile uhlelo lwezinzwa ezizimele luye ekubuseni kwe-parasympathetic.
Ukubuyekezwa okuhlelekile kukaZaccaro ngo-2018 kokuphefumula kancane (≤10 ukuphefumula ngomzuzu) ezifundweni eziyi-15 kwathola ukwanda okuhambisanayo ekuguquguqukeni kwesilinganiso senhliziyo, ekusebenzeni kwe-parasympathetic, nasekuthuleni okubikwe ngokwakho. Imiphumela enamandla kakhulu yayihlanganiswe cishe nemvamisa yokuvumelana kwenhliziyo yokuphefumula okungaba ngu-5.5–6 ngomzuzu.
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.2018.00353Ukuphefumula okukodwa okujikelezayo, okuphindaphindwa imizuzu emihlanu, kudlule ezinye izindlela ezintathu zokuphefumula ekuthuthukiseni isimo sengqondo nokuvuselela.
U-Balban nozakwabo (Huberman lab, 2023, Cell Reports Medicine) benza ucwaningo olungahleliwe lwemizuzu emihlanu yokuphefumula kwansuku zonke ezimeni ezine. Ukuphefumula okujikelezayo — ukuphefumula kabili ngomphimbo kulandelwa ukuphefumula isikhathi eside ngomlomo — kwaveza inzuzo enkulu esimo sengqondo kanye nokuncipha okukhulu kwezinga lokuphefumula.
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.2022.100895Ukuzindla ngokucophelela kuthuthukisa kancane kodwa ngokuthembekile ukukhathazeka, ukudangala nobuhlungu.
Ukuhlaziywa okwenziwa nguGoyal ngo-2014 kwahlanganisa izivivinyo ezingahleliwe ezingu-47 ezinezibambiqhaza ezingu-3,515. Izinhlelo zokuzindla ngokucophelela zakhiqiza ukuthuthuka okuncane kuya kokuphakathi kokukhathazeka (usayizi womphumela 0.38) nokudangala (0.30) emasontweni angu-8 — okulingana nalokho okwenziwa ama-antidepressant kubantu abanezinga elincane kuya eliphakathi.
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.2013.13018Ukuzindla ngokuqaphela kuthuthukisa izinga lokulala kubantu abadala abaneziphazamiso zokulala.
Ucwaningo lukaBlack lwango-2015 olwenziwa kubantu abadala abanezinkinga zokulala ezimaphakathi lwathola ukuthi uhlelo lokuzindla ngokuqaphela lwezinyanga eziyisithupha lwathuthukisa izinga lokulala ngaphezu kokufundiswa ngokuqondene nokulala, kwaphinde kwatholakala ukuthuthuka okwesibili ekukhathaleni nasezimpawini zokudangala.
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.2014.8081Ukushukunyiswa komsindo wokushaya kungashintsha ukunakwa nokukhathazeka ngezindlela ezilinganisekayo.
Ukuhlaziywa okwenziwa nguGarcia-Argibay ngo-2019 kwezifundo eziyi-22 zokushukunyiswa komsindo we-binaural-beat kwathola imiphumela emincane kuya emaphakathi ekukhathazekeni, ekusebenzeni kwememori nasekuzweleni ubuhlungu. Imiphumela iyathinteka futhi incike kumthamo kunokuba ibe mikhulu; siyiphatha njengesinye sezinsiza eziningana kunokuba ibe imvamisa yomlingo.
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/s00426-018-1066-8Ukuzindla ngothando nothando kwandisa imizwa emihle futhi kwandise izinsiza zomphakathi.
Ucwaningo lwasensimini lwezinyanga eziyisikhombisa lukaFredrickson lwabonisa ukuthi ukuzindla ngothando nothando kwadala izinguquko emizweni emihle yansuku zonke, okwaholela ekwandeni okuhlala njalo kwezinsiza zomuntu siqu — inhloso, ukwesekwa komphakathi, izimpawu zokudangala ezincane.
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/a0013262Abazindli abanolwazi babonisa umsebenzi othule kakhudlwana ku-default mode network — isikhungo sobuchopho sokuzulazula kwemicabango.
UBrewer nozakwabo bathola ukuthi ezinhlotsheni ezintathu zokuzindla, abenzi abanolwazi babonisa umsebenzi owehlile ezingxenyeni ezinkulu ze-default mode network, nokuxhumana okuqinile nezindawo zokulawula ukucabanga — ngesikhathi sokuzindla nangesikhathi sokuphumula.
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.1112029108Ukuphefumula eduze kwemiphefumulo eyisithupha ngomzuzu kukhuphula ukushintshashintsha kwesivinini senhliziyo kufike ezingeni eliphezulu nge-resonance yenhliziyo.
ULehrer noGevirtz babuyekeza indlela esemuva kokuphefumula kwe-resonance-frequency: cishe emiphefumulweni engu-5.5–6 ngomzuzu, ukuphefumula, umfutho wegazi nesivinini senhliziyo kuyavumelana, kukhuphule i-HRV ifike ezingeni eliphezulu futhi kuvivinye i-baroreflex. Leli yizinga elisetshenziswa inqubo yokuphefumula ngokuvumelana ye-ZenninOut.
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.2014.00756Ukushukunyiswa komsindo wokushaya kubonisa imiphumela elinganisekayo ekucabangeni nasesimeni sengqondo — nezexwayiso ezithembekile.
UChaieb nozakwabo babuyekeza imibhalo ye-binaural-beat: imiphumela enkumbulweni, ekunakeni nasekukhathazekeni ikhona, kodwa iyahluka ngokwe-frequency, isikhathi sokulalela nezinga locwaningo. I-ZenninOut icaphuna lolu buyekezo kunokuba ikhulise umphumela ngokweqile.
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.2015.00070Ngemva kokucindezeleka okukhulu, abantu balulama ngokushesha belalele umsindo wemvelo kunomsindo wedolobha.
U-Alvarsson nozakwabo bacindezela ababambiqhaza ngomsebenzi wezibalo zengqondo, base belinganisa ukuhamba kukagesi esikhumbeni ngesikhathi sokululama. Ukuvuka kohlelo lwe-sympathetic kwehla ngokushesha ngesikhathi somsindo wemvelo (umthombo wamanzi nokucula kwezinyoni ku-50 dB) kunanoma yisiphi sezimo ezintathu zomsindo.
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/ijerph7031036Ucwaningo oluyishumi nambili kolwakha uhlelo lokusebenza. Ngaphakathi kwe-ZenninOut, yonke inqubo ixhumene nocwaningo olufana nalolu — ithebhu lesayensi lifingqa ucwaningo ngalunye ngolimi olulula futhi lixhumanise nomthombo.
I-ZenninOut iyithuluzi lokuphila kahle, hhayi ukunakekelwa kwezokwelapha noma kwezempilo yengqondo. Uma uphansi, sicela uthinte uchwepheshe noma izinsiza eziphuthumayo zendawo. Ukuzindla kwesinye isikhathi kungavusa imizwa enzima — yima bese ufuna ukwesekwa uma kwenzeka lokho.
Khetha ulimi lwakho ekuqaleni kokwethulwa noma ushintshe noma nini kusuka kuzilungiselelo — uhlelo lonke, kuhlanganise nokuqalisa, izindlela zokwenza, nezifinyezo zesayensi, kuyakulandela.
Izibhalo ezibhalwa kwesokudla kuya kwesobunxele (isi-Arabhu, isi-Hebheru, isi-Persian, isi-Urdu, isi-Pashto nokunye) ziboniswa ngokuphelele. Izilimi ezingekho neze ziguqulelwe ngokuphelele zibuyela kalula esiNgisini ngokususelwa kumugqa ngamunye.
Ngaphambi
“Bengiqala, bese ngiyeka ngemuva kwezinsuku ezintathu.”
Ngemuva
“Izinkathi zokuphaphama eziyisishiyagalombili azinakuphikiswa manje. Ukulala kwami sekwehlukile ngempela.”
S., amasonto amahlanu ngaphakathi.
Ngaphambi
“Izinhlelo zokusebenza zokuphefumula bezihlale zizwakala zingathandeki kimi.”
Ngemuva
“I-4-7-8 ngaphambi kokulala iyasebenza ngempela. Ngivuka ngikhathele kancane.”
M., amasonto amathathu ngaphakathi.
Ngaphambi
“Ngagxuma phakathi kwezinhlelo zokusebenza ezintathu ngizama ukuthola eyodwa engangizami ukuthengisa okuthile kimi kuzo zonke izikrini.”
Ngemuva
“Le eyodwa ingivumela nje ukuthi ngenze umkhuba. Ikhasi lesayensi yisigaba engangingazi ukuthi ngiyafuna.”
A., izinyanga ezimbili ngaphakathi.
Izimpendulo abantu abazifuna kakhulu.
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