5 finger breathing: Reboot your brain, calm down and be in the moment (Daily Update 19)
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- Опубликовано: 3 окт 2024
- When you’re anxious, one of the best things to do is to slow down and focus on your breath. But what about when you’re so anxious or stressed that regular breathing exercises don’t seem to work? In today’s video, I’ll teach you a simple but effective exercise that brings in more of your senses to help cut through the anxiety so you can be calm and focused in the present moment.
Resources:
1. Subscribe to the Dr. Jud channel (click the red SUBSCRIBE button) to be notified of future daily updates, and join a free weekly "office hours" anxiety Q&A session on Mondays at noon eastern US (12:00 EST)
2. Build your awareness using mindfulness practices, like those in the free "Breathe by Dr. Jud" app, available on both Apple and Android devices.
Apple: apps.apple.com...
Android: play.google.co.... For more resources on anxiety, including free mindfulness exercises, visit www.drjud.com or follow me on Twitter @judbrewer or Instagram @dr.jud.
3. The University of Oxford Mindfulness Centre is offering weekly mindfulness classes with an associated podcast to support people during the COVID 19 pandemic. Further details here: oxfordmindfuln.... Visit the Free Mindfulness Project for a growing library of free talks, videos, online courses and live practice sessions: www.freemindful.... Also, Mindful Leader is providing Free Live & Online daily meditation & support groups: www.mindfullea.... Dr Ron Epstein explores different ways we experience uncertainty, and how cultivating curiosity, presence and connection can help in his blog: www.ronaldepstein.com/blog/2020/4/1/uncertainty-by-ron-epstein.
Jud Brewer MD PhD ("Dr. Jud") is an addiction psychiatrist and neuroscientist. He is the Director of Research and Innovation at Brown University’s Mindfulness Center, and associate professor of psychiatry as well as behavioral and social sciences at Brown’s School of Public Health. His work has been featured on 60 minutes, at TED.com (4th most viewed talk of 2016), and in media outlets across the world. He is the author of The Craving Mind: from cigarettes to smartphones to love, why we get hooked and how we can break bad habits (New Haven: Yale University Press, 2017).
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actual method starts at 3:30 if you just want that, you can go back for the science when you are calmer
For me, this couldn’t be more timely. I’ve been struggling with using breath and RAIN to ride the wave of nighttime anxiety. This exercise gives me another tool.
Thanks a lot Dr Jud for giving an opportunity to learn a easy way to release stress through breathing.
Interesting! In yoga we call this type of practice "Niyasam" which translates to place attention on. there are many finger sliding practices with breath for different types of anxiety. It is a great strategy.
Love the idea of asking your child to lead a 5 finger breathing. So empowering! Thank you, Dr Jud!
YES, empower the children !
High five, Dr. Jud! Thanks for your faithful service and I absolutely LOVE adding a page from Charlie Mackesy's amazing book, "The Boy, the Mole, the Fox and the Horse." I read it to a group last night!
Thank you! This is awesome! I just pray I remember to use it. Sometimes I get quite stressed and forget I have tools. But I think if I practice this just for the peacefulness of it in moments when I'm not at my more stressed, I'll have a better chance of remembering it in those more challenging times.
Please, PLEASE NEVER STOP MAKING VIDEOS... YOU are a GODSEND! SAVED myself & kiddos tonight ❤💙
I'd love a video on "the habit loop" how to rewire and trick my brain in the first, hardest days of breaking a negative habit and turning it into a positive one! The frontal cortex, Dorsal, both CNS systems and vagus nerve, dopamine & emotional regulation rewire, transform meditation and video, GRATEFUL I found your channel.... THANK YOU!! 😊
Excellent..thanks for this !!
Brilliant! Thank you Dr Jud. Will certainly practice during my meeting today, my brain goes offline pretty quick these days, Ive been feeling 'full' in my brain and I just found out that's exactly what it is!
Loved this thank you! And my therapist for sending me your link! ❤
Thank you,am definitely going to start doing this .
Great- love this- i do a ton of mindfulness this was a first.. Thank you
Thank you! Another tool to use in daily life!
Life changing advice. Thank you Dr. Jud
This is extremely helpful thank you.
Thank you so much, Dr. Jud.
Thanks. Great and so simple
Fabulous!!!!! Please continue these valuable videos!!! Thank u!
Thank you! Will do!
Thanks for this - really helpful information, suggestions and the practice. Would be good to have a recording of just the practice too, for people who might struggle to listen to the explanation.
Thank you for this. Excellent recommendation from youtube.
Appreciate all that you are doing to help people
Great share, thank you💞🍀🙏🏻
For a topic, I would be so grateful to learn more about the dopamine spike you get when you anticipate a reward and the smaller spike that occurs when you actually get the reward. When stopping a behaviour or substance like "sugar" for example and your brain doesn't get this spike that makes you feel good, what happens to the brain chemistry and is it possible to feel good again without these dopamine spikes ? My second question is will the brain reset itself to get the anticipation dopamine spike and the smaller one when you eat broccoli for example? I have been trying to get the sugar out of my diet to help build a healthier immune system, especially now when stress and demands for energy are at an all time high.
I love Dr. Jud :)
Thank you 🌺
Teaching this to my kids!
Its a genius!!! Very thanks
Thank you for watching!
Love the analogy with computer RAM. I'm going to use that with my clients. Thanks for the insight.
Brilliant!!
Thank you!
Nobody teaches the breathing technique with the added movement of the pinky... which is so much better!
Thanks!
Oh my gosh, I wish I had watched this yesterday as breathing was a bit... um.... you know. LOL. Thank you for the grounding strategy.
Same
Fabulous
Thanks. I'm glad you made the video. Perhaps you can be clearer in the article. Placing the index finger...indicates no orientation. I imagined placing it parallel to the pinky - right next to it. I thought you meant tracing with the mind until I saw the video.
Any pointers on helping an anxious teen sleep? Between food allergies, Covid and lack of activity sleep has been challenging. Insight would be greatly appreciated.
Can you do something for anger or negative thinking
I was wondering what is happening when someone is telling you something and sounds like Charlie Brown's teacher(waa waa waa wah),because you're not registering anything they're saying.Ive had a few moments like that during an anxiety attack.
You can focus on anything you like to get a temporary distraction from your fear. OR you could try facing your fear then maybe your breathing and physiological responses will take care of themselves. Just saying
Any pointers on helping an anxious teen sleep? Between food allergies, Covid and lack of activity sleep has been challenging. Insight would be greatly appreciated.
Diane - yes, I did a video on this topic, I hope it helps you :) ruclips.net/video/5akULIUnZwI/видео.html