Mind body & wellness - Week 6 Part 2 — Transcript

Full transcript

1. 0:14So,
2. 0:15we had worked on our breath and seen how
3. 0:19it is helping us, right?
4. 0:22Now, can we go to the next one, which is
5. 0:24biofeedback?
6. 0:26And also, I will be introducing you to
7. 0:28how music becomes one of our technique
8. 0:31to control our mind as well.
9. 0:35You know, familiar that whenever we are
10. 0:37stressed, our heart rate is changing.
11. 0:40This can be assessed by something called
12. 0:42as heart rate variability, which is a
13. 0:45very good marker to say whether I'm
14. 0:48sympathetic dominant or parasympathetic
15. 0:50dominant.
16. 0:53By this time, you should be familiar.
17. 0:55I am parasympathetic dominant whenever
18. 0:58I'm relaxed. I'm sympathetic dominant
19. 1:02whenever I'm stressed, right? So, this
20. 1:06heart rate variability has now come up
21. 1:08in most of the smartwatches telling us
22. 1:11what is the condition of your nervous
23. 1:13system and your heart.
24. 1:16And similarly, you know, like whenever
25. 1:18we are stressed out, we have tension on
26. 1:19our muscles, tension in our jaw, tension
27. 1:22in our lower back, all those things. So,
28. 1:24my muscle tension tells me how I am at a
29. 1:28situation.
30. 1:30Have you seen your sweating becoming
31. 1:32more whenever you're stressed? So, that
32. 1:34means heat becomes an important marker
33. 1:38to say whether I'm stressed or not.
34. 1:41I'm not talking about the external heat,
35. 1:43the internal heat,
36. 1:45right?
37. 1:46And my brain firing, which is our EEG,
38. 1:49electroencephalogram.
39. 1:52And the way my skin conducts,
40. 1:54which is through the galvanic skin
41. 1:56resistance, or even the way my chest is
42. 1:59expanding, my breathing in and out. How
43. 2:02nice it would be if I can look at all
44. 2:04these things and know that
45. 2:08looks like something is not okay with
46. 2:09me.
47. 2:11That is what these smart watches are
48. 2:13giving us that things are not okay, take
49. 2:16a break, take a breath.
50. 2:18That biofeedback comes in.
51. 2:21Now, these biofeedback are something
52. 2:23like they are these sensors.
53. 2:26Now, we have the smart watches, or we
54. 2:29could be done in a setting where you're
55. 2:31connected to various sensors. In real
56. 2:35time, you're able to find out what is
57. 2:38the change in my nerves, in my muscle,
58. 2:40in my heart. How are these changes
59. 2:43affecting me? I start to become aware of
60. 2:46it. The minute I am aware of what is
61. 2:49happening in my body, I say that no,
62. 2:53my heart rate cannot go to 100. It has
63. 2:55to come down. Let me slow down my heart
64. 2:58rate by slowing down my breath. Let me
65. 3:01sit, calm down myself. Now, this is that
66. 3:05awareness which is making me take the
67. 3:08control towards my well-being. This is
68. 3:12what is biofeedback.
69. 3:14We have number of biofeedback like the
70. 3:16smart watches, bio dots, multiple things
71. 3:20are there which are again certain things
72. 3:23which makes us aware of the change that
73. 3:26is happening in my body, and I make
74. 3:28conscious effort to bring everything
75. 3:31back to normal, right? That's what is
76. 3:34biofeedback.
77. 3:37I can bring it back to normal by my
78. 3:39breath as well. How we tried the various
79. 3:43techniques in the last segment.
80. 3:46Can I try anything else to bring all
81. 3:47these things back to normal? That's what
82. 3:50comes as music for us. We have multiple
83. 3:53things. I'm taking first one is music.
84. 3:57Have you seen like when you listen to
85. 3:58music, your confidence actually goes up.
86. 4:01Literally, I can have a different genre
87. 4:03to pep me up, to put me to sleep, to
88. 4:06energize me, to make me more confident.
89. 4:08We have different genres of music. It
90. 4:11could be the tone, the melody, the
91. 4:14rhythm, the raga, or even the words,
92. 4:17right?
93. 4:19It helps us to relax completely
94. 4:22depending on the music that we are
95. 4:24taking up.
96. 4:26And it helps us to process our emotions
97. 4:29as well. And slowly and steadily also, 1
98. 4:33minute.
99. 4:35It helps us
100. 4:37Slowly, it also helps us to improve our
101. 4:41consciousness, our concentration as
102. 4:44well. Have you seen like we are able to
103. 4:46focus our attention when we are
104. 4:48listening to some beats, we are able to
105. 4:51be in focus in whatever we are doing?
106. 4:54That's the benefit of music as well.
107. 4:58It elevates our mood like anything.
108. 5:01In all these things, it also helps us to
109. 5:03encourage our self-expression.
110. 5:06How is it doing all these things? We
111. 5:08know that music has been doing all these
112. 5:10things. We know that music does the
113. 5:12magic in us, right? It could be the
114. 5:15sound, it could be the lyrics, or it
115. 5:18could be the feeling. But how what is
116. 5:21happening in my body when I listen to
117. 5:22music? You know what's happening?
118. 5:25When I listen to music, that stress
119. 5:27hormone cortisol comes down.
120. 5:31When we listen to music, that reward
121. 5:34feeling or the hormone which helps us to
122. 5:37feel like an accomplished one, that is
123. 5:39the dopamine, goes up.
124. 5:41When we listen to music, love comes so
125. 5:44much. And the hormone for that is
126. 5:47oxytocin, which increases.
127. 5:50When we listen to music, that calming
128. 5:53hormone, one of the pill that a
129. 5:55psychiatrist gives us in anxiety, isn't
130. 5:58serotonin? It just comes when we listen
131. 6:01to music. That is release of serotonin.
132. 6:04Now, can you see? Stress is
133. 6:06disappearing. Feeling rewarded is
134. 6:08happening. Feeling loved is happening.
135. 6:11And I'm feeling like sleeping as well.
136. 6:14Isn't sleep a better music, a better
137. 6:18medicine for us to handle our mind
138. 6:21in a stressful situation?
139. 6:23Yes, isn't it?
140. 6:24A lot of things have come. Music as
141. 6:27medicine, music as therapy, music as an
142. 6:30intervention. Music in health care has
143. 6:33come like anything. Having specific kind
144. 6:37of music given for a specific purpose by
145. 6:40a medical profession or a trained music
146. 6:43therapist. Or even we ourselves can also
147. 6:46have our own, let's take a playlist,
148. 6:50which helps us to pep us in a situation.
149. 6:54What is it that you look
150. 6:57for through the medical person? We know
151. 6:59there are some ragas which can decrease
152. 7:02your blood pressure also. This are all
153. 7:04research has shown that. It is with the
154. 7:06frequency.
155. 7:08Let's take a frequency of 532
156. 7:13helps you to calm down yourself.
157. 7:17A 470 helps you to sleep also.
158. 7:22So, each frequency has something to do
159. 7:25in us. Now, these have become not just a
160. 7:28pseudo science. There is a science. A
161. 7:31sync between an organ and the frequency.
162. 7:35A sync between your mindset, a region of
163. 7:37the brain, and that particular tone or
164. 7:40frequency of the music. so that you can
165. 7:43address an issue very very specifically.
166. 7:47This is a fast emerging field bringing
167. 7:49music into therapy.
168. 7:53So,
169. 7:54we have seen about breath, we have seen
170. 7:56about what is biofeedback. We can we
171. 7:58have also seen how I can hack it through
172. 8:00music as well. Have your own playlist.
173. 8:05Find out which type of music every time
174. 8:09you listen to a music, feel what that
175. 8:12music is doing to you. Is it pepping you
176. 8:14up? Is it motivating you? Is it calming
177. 8:17you? Is it destressing you? Is it
178. 8:19putting you to sleep? Is it energizing
179. 8:21you? Have that playlist of yours. It is
180. 8:24your playlist.
181. 8:27So, that means you know how to bring you
182. 8:29back into the mood that you want to.
183. 8:32Right?
184. 8:34Try this as an activity for this segment
185. 8:37of this unit.
186. 8:42Oh, having seen this mind-body
187. 8:44technique, it is very important for us
188. 8:46to see
189. 8:47what can I do to relax me completely.
190. 8:52There are multiple relaxation
191. 8:54techniques. We will go through a couple
192. 8:57of relaxation technique. One of the very
193. 9:00commonly used relaxation technique is
194. 9:04autogenic relaxation technique. Another
195. 9:07one is called as progressive muscle
196. 9:10relaxation technique.
197. 9:12We will see both these techniques, but
198. 9:15for this, I need you to lie down
199. 9:19comfortably.
200. 9:21If you want, you can have a pillow for
201. 9:24your head. If not, lie down flat
202. 9:28on a mat.
203. 9:30Keep the lights to the minimum.
204. 9:33Let there be no other distracting sounds
205. 9:36for
206. 9:38Just follow my instructions
207. 9:41as I'm telling.
208. 9:45We're going to go
209. 9:46into an autogenic relaxation technique,
210. 9:49which has been given by Johannes
211. 9:52Schultz.
212. 9:54It's a quick method to relax your body.
213. 10:00Lie down
214. 10:01in a quiet place
215. 10:04where you do not get relaxed.
216. 10:08If you're wearing your glasses,
217. 10:11please remove them.
218. 10:15Lie down completely.
219. 10:18Let your breath slow down.
220. 10:21Take a few slow but even breath.
221. 10:27As you breathe in and breathe out,
222. 10:31quietly
223. 10:33tell to yourself, "I'm completely calm."
224. 10:43Now, focus your attention on your arms.
225. 10:47Quietly and slowly repeat to yourself
226. 10:52six times.
227. 10:55"My arms are very heavy."
228. 11:01"My arms are very heavy."
229. 11:07"My arms are very heavy."
230. 11:13"My arms are very heavy."
231. 11:19"My arms are very heavy."
232. 11:25"My arms
233. 11:27are very heavy."
234. 11:32Now, say to yourself,
235. 11:35"I'm completely
236. 11:38calm."
237. 11:44Refocus your attention
238. 11:47on your arm.
239. 11:50Quietly,
240. 11:52but slowly, repeat to yourself,
241. 11:55"My arms
242. 11:58are very warm.
243. 12:03My arms are very warm.
244. 12:09My arms are very warm.
245. 12:14My arms are very warm.
246. 12:20My arms
247. 12:22are very warm."
248. 12:25Then quietly, say to yourself,
249. 12:29"I'm completely
250. 12:32calm."
251. 12:36Focus your attention on your legs.
252. 12:40Quietly
253. 12:42and slowly, repeat to yourself six
254. 12:45times,
255. 12:48"My legs are very heavy.
256. 12:53My legs are very heavy.
257. 12:58My legs are very heavy.
258. 13:02My legs are very heavy.
259. 13:06My legs are very heavy.
260. 13:10My legs are very heavy."
261. 13:15Then quietly, say to yourself,
262. 13:18"I'm completely calm."
263. 13:28Refocus attention on your legs.
264. 13:32But quietly and slowly repeat to
265. 13:36yourself six times.
266. 13:39My legs are very warm.
267. 13:44My legs are very warm.
268. 13:48My legs are very warm.
269. 13:52My legs are very warm.
270. 13:56My legs are very warm.
271. 14:00My legs are very warm.
272. 14:05Then quietly say to yourself, I'm
273. 14:09completely
274. 14:11calm.
275. 14:17Quietly and slowly repeat to yourself
276. 14:20six times.
277. 14:22My heartbeat is calm and regular.
278. 14:31My heartbeat is calm and regular.
279. 14:37My heartbeat is calm and regular.
280. 14:43My heartbeat
281. 14:45is calm and regular.
282. 14:49My heartbeat is calm and regular.
283. 14:55My heartbeat is calm and regular.
284. 15:00Quietly say to yourself, I'm completely
285. 15:05calm.
286. 15:10Quietly
287. 15:12and slowly repeat to yourself six times.
288. 15:17My breathing is calm
289. 15:20and regular.
290. 15:24My breathing is calm and regular.
291. 15:30My breathing is calm and regular.
292. 15:37My breathing is calm and regular.
293. 15:42My breathing is calm and regular.
294. 15:48My breathing is calm
295. 15:50and regular.
296. 15:53Then quietly
297. 15:55say to yourself,
298. 15:57"I'm completely
299. 16:00calm."
300. 16:06Quietly, but slowly, say to yourself,
301. 16:11"My abdomen is warm."
302. 16:17"My abdomen is warm."
303. 16:23"My abdomen
304. 16:25is warm."
305. 16:30But
306. 16:32"I am completely
307. 16:35calm."
308. 16:39Quietly
309. 16:41and slowly say to yourself,
310. 16:43"My forehead
311. 16:46is pleasantly cool."
312. 16:50"My forehead
313. 16:52is pleasantly
314. 16:54cool."
315. 16:57"My forehead
316. 16:58is pleasantly
317. 17:00cool."
318. 17:04Enjoy the feeling of heaviness
319. 17:09and lightness,
320. 17:11warm
321. 17:12and the coolness.
322. 17:17Quietly say to yourself,
323. 17:21"I am calm."
324. 17:28"I am calm."
325. 17:38"I am calm."
326. 17:46Slowly
327. 17:48turn to one side
328. 17:52with the support of your hand.
329. 17:56Slowly come up.
330. 17:58Keep your eyes closed.
331. 18:01Rub your palms.
332. 18:05Gently keep the warmth over your eyes.
333. 18:10With a few blinks,
334. 18:12open your eyes.
335. 18:17How do you feel now?
336. 18:19Did you actually feel your hands to
337. 18:21become heavy?
338. 18:24Did you even try to lift it when I was
339. 18:26telling it was heavy?
340. 18:28Next time, try to check it.
341. 18:32This was something that Schultz brought
342. 18:34in during the World War
343. 18:36II
344. 18:37for the army personnel to relax
345. 18:41themselves quickly.
346. 18:43And it completely relaxes us fast.
347. 18:50Let's go into another interesting one,
348. 18:53which is progressive muscle relaxation
349. 18:55technique given by Edmund Jacobson.
350. 18:59This also takes a little long time.
351. 19:02I will give the recording
352. 19:05for you to practice it yourself. But how
353. 19:08does it go is you will relax one part
354. 19:13after the other in your body after you
355. 19:16tighten. Okay, let me just do it. Can
356. 19:19you just take your hands, make a fist
357. 19:21tightly,
358. 19:23hold it tight,
359. 19:24hold it tight. Don't hold your breath,
360. 19:26but make a fist and hold it tight.
361. 19:29Breathe normally, but keep increasing
362. 19:32the tension. Tighter.
363. 19:34Tighten.
364. 19:36Tighten.
365. 19:37Tighten.
366. 19:38Tighten. Tighten. Tighten. Let go.
367. 19:44How do you feel your hand?
368. 19:46Suddenly the rush of blood flow,
369. 19:48suddenly the freshness. This is exactly
370. 19:51what Jacobson got in, where he started
371. 19:55to make every part of the body tense up.
372. 20:00Right? Like, I can tense up my cheeks.
373. 20:03How?
374. 20:04Cheeks up. My jaw, clench your teeth. My
375. 20:08forehead, look upward. Right? My neck,
376. 20:11either bending forward or bending
377. 20:13backward. My chest filled up. My glutes
378. 20:16sucked in. My abdomen sucked in. My feet
379. 20:20curled in or curled out. My ankle and
380. 20:22thigh locked in and straight. It's
381. 20:25preferably done on a lying down posture.
382. 20:27My shoulders shrugged up, shrugged down,
383. 20:30bend back, bend forward. Each position
384. 20:34we hold it
385. 20:35for at least three breath. And after
386. 20:38that, let go.
387. 20:41Right? So, when you do that, you get
388. 20:43completely
389. 20:45relaxed. Now, this is progressive muscle
390. 20:49relaxation technique. Please,
391. 20:52listen to my recording. That would be
392. 20:54given as a self-practice for you. That
393. 20:57will make you feel what it is. You might
394. 20:59want to listen to it every day before
395. 21:01you go to bed as well, because it
396. 21:04relaxes you so much that you just feel
397. 21:08calmness within, relaxed muscle, and you
398. 21:11fall asleep completely.
399. 21:14Now, each one is a relaxation technique
400. 21:17that we have seen now.