WEBVTT Kind: captions; Language: fi

1
00:00:00.620 --> 00:00:10.450
In this video we will show you how to do a slow breathing exercise with the help of Music specifically composed for that purpose.

2
00:00:10.450 --> 00:00:16.420
It is a quick way to reduce your stress level and reach a state of deep relaxation.

3
00:00:16.420 --> 00:00:22.940
This specific method involves slow paced breathing at around six breath per minute.

4
00:00:22.940 --> 00:00:28.500
This is much lower than your normal breathing speed, so don't be surprised.

5
00:00:28.500 --> 00:00:37.100
We will do the exercise in a sitting position, but you can also do it while lying on your back. So, first thing please find a comfortable position.

6
00:00:37.100 --> 00:00:42.000
Leaning against the back of your chair and with your legs and arms uncrossed.

7
00:00:42.000 --> 00:00:50.000
All right. First thing, breathe in through your nose and out from your mouth.

8
00:00:50.000 --> 00:01:03.680
Great. Second thing, please breathe continuously, without any pauses or holds, between inhalation and exhalation.

9
00:01:03.680 --> 00:01:07.650
Great. So, this is not a deep breathing exercise. It's a slow breathing exercise.

10
00:01:07.650 --> 00:01:20.990
It means that you should be breathing slower than usual, not deeper. You might notice a tingling sensation in your fingers and on your face. This means that you are breathing too deep.

11
00:01:20.990 --> 00:01:27.630
It is a sign of hyperventilation. If it happens, just breathe less deep.

12
00:01:27.630 --> 00:01:42.870
Third thing. You have to do abdominal breathing. So, abdominal breathing means that your chest doesn't move at all when you inhale and you exhale. All the air inflates your belly. So your belly grows big as you inhale

13
00:01:42.870 --> 00:01:46.000
and it grows smaller when you exhale.

14
00:01:46.000 --> 00:01:52.400
To practice this you can put one hand on your belly and one hand on your chest

15
00:01:52.400 --> 00:02:05.080
and try to move only the lower hand as you breathe in and out and the upper hand shouldn't move at all.

16
00:02:05.080 --> 00:02:10.350
Great. Now we need to decide at which speed you're going to breathe.

17
00:02:10.350 --> 00:02:13.820
We all have an optimal breathing speed,

18
00:02:13.820 --> 00:02:20.210
where our physiology enters a state of resonance and we achieve a state of Maximum relaxation.

19
00:02:20.210 --> 00:02:28.500
One way to find out your optimal speed, would be through a proper breathing assessment, using heart rate and respiration sensors,

20
00:02:28.500 --> 00:02:33.000
but you can also find out by yourself through trial and error.

21
00:02:33.000 --> 00:02:40.800
To help you do the exercise, we have created music that contains breathing cues for inhalation and exhalation.

22
00:02:40.800 --> 00:02:47.000
There are several songs available, and each song exists at six different breathing speeds.

23
00:02:47.000 --> 00:02:51.200
You can try out different speeds and pick the one that feels the best.

24
00:02:51.200 --> 00:02:59.000
You'll also notice, that some songs have equal inhalation and exhalation. While other songs have shorter inhalation and longer exhalation.

25
00:02:59.000 --> 00:03:03.000
Again try both and pick the one that you prefer.

26
00:03:03.000 --> 00:03:08.000
Once you have found the right speed, it's important that you follow the breathing cues.

27
00:03:08.000 --> 00:03:14.960
But don't worry too much at the beginning, because you are just learning. It's a new method for you so don't don't stress too much about it.

28
00:03:14.960 --> 00:03:24.070
The relaxation effects are immediate, but for best results, we recommend doing the breathing exercise for at least 10 minutes.

29
00:03:24.070 --> 00:03:28.000
That's why the songs last about 10 minutes.

30
00:03:28.000 --> 00:03:36.000
So we are going to use six breaths per minutes. You should be able to easily recognize the inhalations and exhalation parts.

31
00:03:36.000 --> 00:04:18.200
Try to follow the cues as precisely as you can and you can keep your eyes open or closed as you prefer.

32
00:04:18.200 --> 00:04:20.000
So, how are you feeling?

33
00:04:20.000 --> 00:04:32.250
Well I'm I feel more calm, but at the same time more present and more focused. Some kind of calm energy. Yeah, I feel great.

34
00:04:32.250 --> 00:04:53.042
Great. Nice to hear.