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Mind body & wellness - Week 6 Part 1 — Transcript

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0:15Welcome to this unit on introduction to
0:18the mind body interventions.
0:20This unit will be predominantly
0:23practical session. So request you to be
0:26at a place where you can practice what
0:29we are going to tell in this unit. Okay.
0:32Be in a comfortable place where you
0:35don't have much of a disturbance.
0:39Some practice requires you to be in a
0:41sitting posture and some practice
0:44requires you to be completely lying
0:47down.
0:48Select a place which will enable you to
0:52do either of the posture for the
0:54practice.
0:56In this unit, we will be learning about
0:59the various mindbody techniques and how
1:03these techniques can be practiced and
1:06how they are applied in the clinical
1:08setting as well with the evidence that
1:11we have got based on the published
1:14scientific literature.
1:16Let's dive deep into this unit. This
1:20would be an amazing experience if you
1:23have the time to practice what is being
1:26said in this unit.
1:30How this unit has been structured for
1:32you is to introduce you to what are the
1:36mindbody techniques and go one by one
1:39into the mind body practices
1:42including breathing the bio feedback
1:45using music. The various relaxation
1:48technique. How do you change the way you
1:51think through the cognitive triangle?
1:54Mindfulness practice.
1:57mindfulnessbased
1:58stress reduction and Herbert Benson
2:01relaxation technique as well. All these
2:05things leads you towards relaxation.
2:08We have already seen what is stress
2:11response and now we'll see what is
2:14relaxation response. How does our body
2:17react when we are subjected to any
2:20relaxation response?
2:23There are mindbody techniques to also
2:26energize us. A few of them will also be
2:30introduced to you in this unit.
2:34Mindbody techniques have been widely
2:37used now in clinical practices as well.
2:41We'll be sensitizing you on some of the
2:44practices in certain specific disease
2:47condition where it has been put to use.
2:50So let's dive deep into this mind body
2:54interventions.
2:58As we know we need to have a delicate
3:00balance between our body, our mind and
3:05our spirit. We have seen in the right in
3:08the unit one itself if you want to take
3:11care of our body we need to definitely
3:14watch out on what we eat, how we move,
3:17what are the supplements that we take.
3:20for our mind, our mindset and the
3:23techniques that we can follow to take
3:26care of our mind and also coping skills
3:29to take care of a stressful situation.
3:33And for our spirit definitely the way we
3:36feel when offended or when we react with
3:41others as well. Our forgiveness, our
3:44purpose of life, our belief system,
3:47everything.
3:48So now when we talk about mindbody
3:51technique we will have to address all
3:54these three paradigms there should be
3:57technique that can help us improve our
4:00body improve our mind and improve our
4:04spirit as well right so this delicate
4:07balance is what we are looking forward
4:10in this unit
4:12what we would be doing is every mindbody
4:15technique that we will be seeing in this
4:18unit are with one main purpose to train
4:22our mind to focus on the body without
4:27any distraction. The minute we relax our
4:31body, we relax our mind, it reduces the
4:35levels of stress hormone and stress
4:38induced various changes in our body.
4:42This helps us to improve our immune
4:45system and also fight the illness that
4:49we might be subjected to or improves our
4:54wellness as well.
4:56So this is the nonfarmacological
5:00method by which we are trying to improve
5:03our own body health.
5:08By this time you should be familiar with
5:10both these figures that we are seeing
5:12here.
5:14So whenever we are stressed
5:17it is the main region in our brain which
5:20is called as a hypoththealamus
5:23which immediately gets triggered and it
5:26triggers two pathways. One the
5:29sympathetic nervous system to the
5:33endocrine system as well.
5:36How does it do it? Sympathetic nervous
5:38system is the first one to come to act.
5:42When that gets activated,
5:44it has large amount of norepinephrine
5:48and epinephrine being released. Which is
5:50why whenever we are stressed, we find
5:52our heart rate increased, our
5:54respiration increased, our blood sugar
5:57going up and everything happening to for
6:00us to enable us handle that stressful
6:03situation.
6:06The endocrine system also gets activated
6:08because the hypothalamus which controls
6:12all the endocrine organ through its
6:14releasing hormone releases the
6:16corticotrophin releasing hormone which
6:19stimulates the anterior pituitary to
6:22release the adrenocorticrophic
6:26hormone or in short act which stimulates
6:29the adrenal cortex to release one key
6:32hormone called as cortisol. all which
6:35helps us to handle our stressful
6:37situation.
6:40We have other things also happening like
6:42how we don't perceive the pain or an
6:45analistic effect got by the endorphine
6:49released from our brain as well. Now all
6:52these things work not just on the
6:54endocrine and the nervous system but
6:58every system of our body. That's what
7:02happens whenever we are stressed. Now
7:04this is what Hansel showed us in his
7:07general adaptation syndrome otherwise
7:10called as gas.
7:12Now this not only happens in a single
7:14time stress but even when we are exposed
7:17to a stressful situation over a long
7:20period of time all these things
7:23definitely happens. See the impact of
7:25it. Continuously my heart rate is high.
7:28Continuously my BP is high. Continuously
7:32my blood sugar is high. Where will it
7:34lead to?
7:36A heart problem, a hypertension, a
7:39diabetes. Any of these things come to us
7:43when we are continuously exposed to
7:45stress. Though all of them are helpful
7:48for us in the acute phase on the long
7:51term. If we are going to be stressed, it
7:54will result in one or the other
7:57metabolic disorder. So what's required?
8:01I am stressed. Now all these things tell
8:04me I am stressed in the first instance.
8:07How can I handle them? If I can handle
8:10them, I think I have learned to master
8:13in handling myself. Now this is what
8:16brings us to a fascinating field called
8:19as psycho neuroimmunoendocrinology.
8:24What is this? Whenever our behavior is
8:27affected, it's just not the nervous
8:30system and endocrine system which is
8:31getting affected but both of them also
8:36have a bidirectional or multidirectional
8:38connect with our immune system as well.
8:42So when our immune system is down, our
8:45inflammation and disease susceptibility
8:48also goes up. So a stressor not only
8:52impacts our endocrine and our nervous
8:54system, but it impacts our immune system
8:58also. That's why when we are stressed,
9:00we are prone to multiple infections and
9:03other disorders also. So if we need to
9:07have a healthy immune system that means
9:10we need to be able to handle the
9:12stressor or the stressful situation
9:16that's the fascinating field of psycho
9:19neuroimmunoendocrinology
9:22right they beautifully said how our
9:26brain is interconnected with our immune
9:29system with various neurotransmitters
9:33and interlucans and inter interlucines
9:37and lymphocyines
9:39influencing our immune cells as well.
9:42Now all these things are also
9:44interconnected not just by
9:45neurotransmitter but by the endocrine
9:48system as well.
9:51This figure from one of the published
9:53article clearly shows that
9:54interconnection of these three system
9:57the brain the endocrine system and the
10:01immune system as well. So now we can see
10:04if I want a beautiful
10:07immune system my endocrine system has to
10:10be very good. If my endocrine system and
10:13immune system have to be very good my
10:15nervous system has to be very good. The
10:18minute we get exposed to stress, the
10:21feel or effect that we get is always
10:25felt in the nervous system that is the
10:26hypothalamus which now ramifies its
10:30effect both on endocrine and the immune
10:32system. What if I learn to hack this
10:36behavioral change, this impact on the
10:39hypothalamus when I am exposed to
10:42stress? This is what we'll be seeing in
10:45this unit. Before
10:48we go further, I want you to spend some
10:51time. Take a notebook,
10:55I just want you to spend a few minutes
10:58on this. Whenever you're stressed, what
11:01are the physical signs that you see? How
11:04is your appetite? Do you eat more? Do
11:07you eat less? Do you go for a specific
11:10type of food? Like for example, I might
11:13want to go for sweets or I might go for
11:15a biryani or I might go for an ice cream
11:18when I'm stressed. Is there any change
11:20in your appetite?
11:22How is your headache? Are you getting
11:25more frequent headache whenever we are
11:27stressed?
11:28Do you feel completely drained out like
11:31a balloon without any air? Do you feel
11:34all your energy completely drained out?
11:37Is your sleep getting affected?
11:40Are you having GI motility problem
11:43either diarrhea or constipation?
11:47Do you frequently get cold?
11:50Are you seeing change in your weight?
11:54Do you have teeth grinding
11:56both in the awake stage absolut when
11:59you're sleeping?
12:00Is your tension very high?
12:05Anything beyond this in your physical
12:07sign? Please take a few minutes because
12:10this is a beautiful way by which I
12:14understand how my body is telling you
12:17know what I'm not okay.
12:20This is little too much for me. We need
12:23to understand these physical signs that
12:25our body is giving us.
12:29Let's take the next step. This is
12:32something not just us, people around us
12:35also feel. What are your emotional
12:37signs?
12:38Are you showing bad tempers?
12:42Are you anxious?
12:44Do you get nightmares?
12:46Are you now highly irritable, depressed,
12:50frustration?
12:52Or do you oversleep?
12:55You have mood swings. What are the
12:57emotional changes that you're seeing in
12:59yourself?
13:04Now the most important one, your mental
13:08signs. Are you actually yourself when
13:11you're stressed?
13:14Are you just missing out on the you
13:18which is defined by your humor or your
13:20sense of participation,
13:23your alertness, your activeness, all
13:26those things? Do you find a lack of
13:28humor, your dull senses, or feeling
13:31complete lethargy, a boredom, not
13:33showing interest in anything, not taking
13:36decisions at their appropriate time,
13:39being indecisive,
13:41forgetting meetings or forgetting things
13:43or forgetting your prompts that you
13:44wanted to actually say, unable to
13:48concentrate in a meeting. There is some
13:50amount of a personality change as well
13:52or brooding over the past.
13:57These are just a few in this list. There
13:59might be others as well. Look into that.
14:04What are the mental signs that is
14:06happening in you when you're getting
14:07stressed out?
14:09Let me go a little further. Is it
14:12affecting you with your relationship?
14:15Are you keeping yourself a little more
14:17isolated rather than being in the
14:18company that you normally used to be?
14:22Instead of talking, are you being more
14:24defensive, showing intolerance,
14:28resentment,
14:29lot of loneliness,
14:32being really a nagging person in the
14:34team,
14:36not having a sexual drive or even
14:39feeling aggressive,
14:41use even abusive languages or even being
14:45abusive physically also.
14:47Are you seeing any of them?
14:51I'm going a little beyond deeper within
14:54which is your spiritual sign.
14:58Have you stop stopped stop stopped to
15:00pray or are you feeling that emptiness
15:03and apathy
15:06inability to forgive I should say
15:08inability to even forget being highly
15:12cynical you just feel where am I going
15:15like a loss of direction a self-doubt a
15:19need to prove every time even yourself
15:22not just to this
15:24everything being very pessimis
15:27pessimistic Having a negative outlook,
15:30not being the person who you are, the
15:32cheerful person, but always being
15:34gloomy.
15:39Looks like we are having many of these
15:41things, right? Let's go into the
15:42behavioral signs. Are you pacing faster
15:45than you normally do or your pacing is
15:48irregular? You're swearing more.
15:52having even some substance abuse as
15:54well. Nail biting like how you have
15:57teeth grinding, nailbiting,
16:00a slump to posture, restlessness,
16:04eating disorder or even ill-being,
16:08always falling sick or anything of these
16:10things.
16:13Just look at this table once you have
16:16filled.
16:19Am I stressed? is one question. But is
16:23stress impacting me in any way? Is it
16:27awareness?
16:29The minute we have that awareness,
16:31that's the time when we take an action.
16:36Even if in any of these things you have
16:38one or two, that means it's a right time
16:40for you to adopt any of the techniques
16:43that we'll be seeing in this unit so
16:45that we can be better version of oursel.
16:49We will be able to handle oursel better.
16:52We will be able to take care of things
16:55in the best possible manner by ourself.
16:58Right? I'm sure this worksheet was
17:01specifically given for you to know how
17:05stress is affecting us and doing like a
17:09selfch check or a self audit.
17:13I hope this was a little eye opener for
17:15you. So where we are going to from here
17:17is all of us have an optimal zone where
17:21we have given our best. But there are
17:24times when we have really really felt
17:26low as well. That time we need somebody
17:29to push us, somebody to nudge us,
17:31something to inspire us, something to
17:33motivate us as well. That is feeling
17:36really really low where activation is
17:39what is needed. But the other way around
17:42we feel highly stressed. What is
17:45required there is we are just jumping.
17:47So that means we need to have something
17:49that can calm us down and then take a
17:53right decision that is applicable. So
17:55that we have to be in our optimal zone.
17:57But that is not ideally possible. We are
18:00either up or down. We need to take the
18:02effort to come to this optimal zone. How
18:06can we be in our optimal zone
18:08predominant period of time? Are there
18:10any simple techniques that can make me
18:12come to this optimal zone as quickly as
18:15possible? Yes, those are our mind body
18:19techniques.
18:21We have techniques for our body, right?
18:25Progressive muscle relaxation technique,
18:27simple breathing exercise that you can
18:30just do in the sitting chair itself.
18:33Physical exercises which are
18:35specifically done to pep up your mood.
18:38yoga, tai chi, and even body massages
18:42that can help you for a body, for a
18:44mind. Some of the mindfulness practice,
18:47guided imagery, cognitive behavioral
18:50therapy, music, humor, or even
18:53self-hypnosis.
18:55For our spirit, we can have gratitude,
18:58self-compassion, prayer, meditation,
19:02forgiveness, pro-social activity, and
19:04kindness as well. We will be seeing one
19:08or two in each of these blocks in this
19:11unit. Meditation and yoga we'll be
19:14seeing them separately in the subsequent
19:17units
19:20for what we are doing all these things
19:22because our individual ability is always
19:26occurring because how I manage my
19:28emotion how I express my emotion
19:32constructively.
19:33How do I cope under adversity? How do I
19:36build my resilience? How can I have a
19:39meaningful purpose of life and
19:41sustainable relationship as well?
19:43Because only if I have that
19:48can I have a good feeling of balance.
19:52Will I be able to navigate the
19:54challenges? Will I be able to have my
19:58own inner strength? If I have all these
20:01things, I'll be really satisfied of how
20:04I have done certain thing. How I have
20:07been able to handle the situation
20:10probably giving me a overall sense of
20:13well-being or life satisfaction. Now all
20:16these things is what helps me to be
20:20having my emotional well-being. Right?
20:23So now from an individual who has to
20:26face the normal everyday routine with
20:29number of stressful situation to
20:31somebody who is going to have an
20:33emotional well-being there is a lot of
20:35things which are happening in between
20:37lot of handling techniques are required
20:40as well so that I feel good about myself
20:43right this is the intro to our unit
20:47where we would be going into each of the
20:51techniques each of the method
20:53practice them. Try to make them a part
20:56of our daily routine. Now let's go to
20:59one of the mind body techniques which is
21:02breathing. I'm taking this as the first
21:04technique because this is something that
21:06we can do at any place. I tell you at
21:09any place be it in your chair or be it
21:12in the bus or be it in a meeting. Every
21:15place you can put this into practice.
21:17Okay. So that's why I thought I'll take
21:19one which you can definitely try it
21:21right away and feel the benefit of it.
21:24Let's take Mr. Joe 42 year old salesman
21:29with a chronic job stress lot of travel
21:33as well his BPs are high he's bordering
21:36panic attacks right now how does he
21:39handle himself before he goes to a
21:42psychiatrist to handle himself can he
21:45try certain things easiest one is the
21:48breathing techniques how can he take
21:51these breathing techniques there are
21:53multiple breathing techniques that could
21:55be taken in each of the breathing
21:57technique we will try to take it up in
22:00this unit as well. Okay.
22:04Are you ready for this practice?
22:07Can you sit erect
22:10if you're having your headphones please
22:13have your headphone let's do this
22:15practice with the eyes closed.
22:21Sit it.
22:23Have your feet comfortably on the floor.
22:30Keep your hand
22:32one on your chest and one on your belly.
22:38This is something for us to know how
22:42much am I breathing because as we
22:46breathe in and breathe out our chest and
22:48abdomen opens up. Breathe out. Both of
22:53them get sucked in. Okay. Keep your
22:56hands on your chest.
22:59One hand on your abdomen.
23:02Slowly
23:04breathe in through your nose
23:08with a small purse hole. Breathe out
23:12through your mouth.
23:17Let's do it once again. Breathe in.
23:21Your chest and abdomen are coming out.
23:24Breathe out. Slowly your chest and
23:28abdomen are getting sucked in.
23:33One more time. Breathe in
23:39and breathe out.
23:45One last time. Then breathe in and
23:47breathe out at your own pace
23:52and
23:54breathe out.
23:56Open your eyes. This is consciously
24:00breaking bringing our awareness to our
24:02breath. We normally breathe 12 to 16
24:05times in a minute. But are we aware of
24:08it? We not aware of it at all. Now we
24:11are bringing our awareness
24:14within oursself to our breath. We are
24:17breathing in and breathing out. Okay. So
24:21when we are bringing our awareness to
24:23our breath, it brings in a lot of
24:27calmness and staying centered or
24:30grounded within ourself. This is one of
24:34the simple mini relaxation technique
24:37that you can do. Just five rounds of
24:40breathe in through your nose and breathe
24:43out through your mouth. Okay,
24:47I hope you feel already your breath
24:50coming slowed down.
24:53Let's take the next one with this image.
24:57Let's do the same practice. Okay. As the
25:00balloon inflates, inhale. As the ball
25:05diff deflates, exhale. Okay, let's do
25:09five rounds of inhalation and exhalation
25:13along with this circle that you see
25:17here. Keep your eyes open. Sit
25:20comfortably with your back erect,
25:25leg down, feet firmly on the ground.
25:31Inhale.
25:36and exhale.
25:42Inhale through your nose.
25:48Exhale
25:49through your mouth.
25:55Inhale.
26:00Exhale.
26:04Fourth round.
26:06Inhale
26:09and exhale.
26:14Last round. Inhale
26:20and exhale.
26:26So each one of these are something to
26:28bring our awareness into our breath.
26:31That is my mind instead of sitting
26:34somewhere else I am making it sit on my
26:37breath. That again brings in that
26:40slowness of the breath calmness of the
26:43mind as well. Okay. So two exercise
26:47which we have seen to control our
26:50breath. Now let's make it a little
26:52different. Okay. Can we have our hands
26:55again on our chest and abdomen?
26:59Can we just breathe in and breathe out?
27:02But what we are going to do is as we
27:05breathe in let us have a positive word
27:08and as we breathe out let us have a
27:11negative word that we are letting go
27:14from our body. Okay. Breathe in the
27:18calmness
27:21and breathe out the stress.
27:27Breathe in the tiredness
27:30or
27:35breathe in the energy.
27:38Breathe out the tiredness.
27:44Breathe in
27:48the happiness
27:52and breathe out all your frustration.
27:58Breathe in
28:00the confidence.
28:03Breathe out all the fears.
28:09Feel
28:12your breath. Feel the positivity that is
28:16entering in you.
28:20So this is breathe in and breathe out
28:22with an affirmation. So we are clubbing
28:25one with another.
28:28Now our lungs are divided into three
28:30zone. Zone one, zone 2 and zone 3. But
28:34most of the time we are only breathing
28:36with zone one. sometimes to zone two.
28:40Now what we are going to do is we are
28:41going to breathe in fully to fill the
28:46zone the lowermost part. Okay. Lungs.
28:50Okay. Can we breathe in? Fill the lower
28:54part of the lung middle part of the lung
28:58and the upper part of the lung. Feel
29:00your shoulders broadening. Now collapse
29:03your shoulder. First part exhale. Second
29:07part exhale and the lowermost part
29:11exhale.
29:12Breathe in. Fill the lower part, middle
29:16part, upper part. Collapse your
29:20shoulder. Exhale from the upper part,
29:24middle part, and the lower half.
29:28One more time. Breathe in. Lower.
29:33Middle. Upper. Breathe out. Upper,
29:38middle, and lower. Can you see your
29:41posture getting corrected? Breathe in.
29:45Lower, middle, upper. Chest has opened
29:50up. Shoulder has broadened. I'm actually
29:53sitting erect. Breathe out. Upper,
29:57middle, and lower. Simple diaphragmatic
30:01breathing relaxes us completely.
30:08Now let's go another breathing technique
30:11where we going to inhale,
30:14hold and exhale. Shall we try now?
30:19Inhale for a count of four. 1 2 3 4
30:26Hold. 1 2 3 4. Exhale
30:34slowly. 1 2 3 4. Do it slowly. Inhale.
30:441 2 3 4. Hold. 1 2 3 4. Exhale.
30:551 2 3 4. One last time.
31:03Inhale.
31:041 2 3 4. Hold. 1 2 3 4. Exhale. 1 2 3 4.
31:20Now this is making our diaphragm which
31:23is the most important muscle for our
31:26breathing which separates our thorax
31:28from our abdomen come into action as
31:31well. So this again calms us down.
31:36Can we do a sighing which we normally do
31:39breathing in and then kind of let go.
31:43Okay. So let's do it slowly. Inhale
31:47slowly and let it happen naturally.
31:51Hold your breath. 10 9 8 7 6 5 4 3 2
32:05one. Feel the tension in your throat and
32:08your chest. Now through your mouth. Let
32:11go of the tension at one fast breath.
32:16Let your shoulders drop down. Exhale
32:20once again. Breathe in.
32:24Hold. 10 9 8 7 6 5 4 3 2 1. Exhale with
32:38a side.
32:43How do you feel? Do you feel like
32:46everything has gone off me right? That's
32:48it effect that sighing actually does. We
32:51actually do it involuntarily whenever we
32:53are stressed. But let's do it
32:56consciously also.
32:58This is my go-to even for children.
33:02Every finger we are going to go up and
33:06down and up and down with our eyes
33:09closed. Let's trace the finger one by
33:12one. But the trick is every time I go
33:16up, I breathe in, come down, I breathe
33:19out. And the most important thing, we
33:23need to do it very very slowly. Okay?
33:28Right? So now let's breathe in
33:36and out.
33:40Breathe in.
33:44Ah,
33:49breathe in.
33:54and uh
33:58breathe in
34:03and breathe out.
34:08Breathe in
34:12and breathe out.
34:17Now this
34:18can be done again at any place. Her
34:22breathing which was 12 times in a
34:24minute, we have brought it to five times
34:27in a minute. Now that slowness brings
34:31that calmness. Shifting the balance from
34:34asympathetic to parasympathetic.
34:37We've been trying one breath after the
34:39other, right? How do you feel about it?
34:43Isn't it slowing down your breath?
34:46Become conscious of your breath. Your
34:48breath is becoming deeper but slower and
34:52very much structured. Let's do this a
34:56squire breath. Right? We did finger
34:59right now. In the squire breath we are
35:01going to breathe in for a count of four.
35:03Hold for a count of four. Breathe out
35:06for a count of four. And again hold for
35:08a count of four. Right? Let's try this.
35:13feet and let me know how you feel by the
35:16simple squire breathing.
35:19Breathe in
35:211 2 3 4. Hold. 1 2 3 4. Breathe out
35:30through your mouth. 1 2 3 4. Breathe in.
35:36Sorry. Hold your breath. 1 2 3 4.
35:43One more round. Breathe in.
35:461 2 3 4. Hold. 1 2 3 4. Breathe out. 1 2
35:573 4. Hold your breath.
36:011 2 3 4.
36:06You can actually repeat it for five
36:09cycles. Now this has been shown the
36:12squire breathing has been shown in
36:14multiple studies samatwa kind of a
36:18breathing pattern which helps to calm
36:20your mind and also clarity of thinking
36:23improving the memory as well right
36:28square we have seen that means there can
36:31be other things also right let's go to
36:34another one which the same one that we
36:37did we I can add it with an affirmation
36:40Every time you breathe in, you can tell
36:42one affirmation frame. Every time you
36:45hold another affirmation frame, breathe
36:48out another affirmation.
36:51Hold your breath another affirmation. So
36:54every pattern of your breath, you can
36:57club it with an affirmation. Brings in
37:00so much more for you to believe that you
37:04can do it. Right? That's an amazing
37:07thing. So we have seen seen the squire.
37:11Now let's see a triangle breath. My
37:13always a favorite one when I'm unable to
37:16sleep and research has shown this
37:19triangle breathing which is called as
37:20the 478 pattern improves our sleep as
37:25well. Okay. Now the same way that we did
37:28here in the square breathing, we'll do
37:31breathe in for a count of four but hold
37:34for a count of seven and breathe out for
37:37a count of eight. Remember all have to
37:41be slow and all have to be complete.
37:44That means till 4 I breathe in until 8 I
37:50breathe out slowly. Okay, ready to go.
37:54Sit comfortably.
37:56Breathe in. 1 2 3 4. Hold your breath.
38:051 2 3 4 5 6 7. Exhale. 1 2 3 4 5 6 7 8.
38:25Inhale.
38:261 2 3 4. Hold. 1 2 3 4 5 6 7. Exhale.
38:421 2 3 4 5 6 7 8.
38:52Open your eyes.
38:55do it in a lying down posture as well.
38:58You will feel you're slowing down and
39:01your breathing is getting reset,
39:04realigned and you're slowly falling
39:07asleep. That's another mini relaxation
39:10technique for you by controlling your
39:12breath. We're just going to make another
39:14interesting method what we call as the
39:17colorcoded breathing. Okay. Little
39:19interesting to look at the color and
39:22look at the number as well. Look at this
39:25circle.
39:27Visualize a red circle with a number
39:31five written inside.
39:34Take a deep full but slow breath.
39:41Exhale
39:42completely.
39:49As I'll be telling the color, you can
39:51also do the same with your eyes closed.
39:55Follow my instruction.
39:57Now have a slightly bigger circle
40:01orange in color with a number four
40:05written in center.
40:08Inhale.
40:10Visualize the larger orange circle with
40:14the number four written in it.
40:17Exhale
40:19and say, "I'm more relaxed now than I
40:23was at number five."
40:29Now inhale and visualize a slightly
40:33larger yellow circle with number three
40:36written in it.
40:39Exhale and see. I'm more relaxed than I
40:43was at number four.
40:47Inhale.
40:50Visualize a little larger green circle
40:53with number two written in it.
40:57Exhale and say, "I'm more relaxed than I
41:02was at number three."
41:06Now visualize a bigger circle blue in
41:10color with number one return on it.
41:14As you breathe in, feel the blue circle
41:17growing bigger. And as you breathe out,
41:21feel the calmness
41:24that is much more than it was in the
41:27number two green circle.
41:30You're now totally calm and relaxed.
41:36We have now done
41:38the breathing that can be done at any
41:41place, any time
41:44to relax us, to calm us, to center us,
41:49and to keep us grounded as well.

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