शैडोइंग अभ्यास: Slowing Down & Regulating Your Nervous System Makes You PRETTY - वीडियो के साथ अंग्रेजी बोलना सीखें

hello my loves

and welcome back to my channel in this heat wave i don't know what's happening right now

but i feel like i'm in dubai

but i'm actually in germany right now is 37 degrees celsius

i'm not enjoying it i don't know how i'm surviving it

i am taking cold showers every 30 minutes to one hour

and i am constantly with the ventilator towards me i hope i don't get sick really

and it's so bad

because in german apartments you almost don't have an ac like have they heard of ac only people

that they own their own apartments have ac let's start with our video

so the funny thing is that

when you're stressed everybody around you tells you put your phone down light a candle take a bath

and i'm here to tell you

that this doesn't work okay it may help for a little bit

but because the problem is your nervous system

and your nervous system doesn't know the difference between a threat

or a deadline at work and your nervous system loves patterns

so one small thing like taking a bath is not going to help you

so instead of taking a bath

or lightening a candle is better to work on the overall mindset about slowing down

so in my opinion slowing down comes from the realization that you have nowhere to rush to.

Your nine to five job doesn't pay you more

if you overwork above your hours that they are paying you for or if you finish a project earlier.

I had a realization several years ago when I was constantly waiting for something to happen.

Do you know how you're waiting to go on a holiday

or you have planned a restaurant

or you have planned to buy something for example next week

and you cannot wait for this thing to happen

and you're constantly rushing yourself and keeping yourself busy

so the time can actually pass faster but i realized that

when this plant thing comes it's not funny anymore it comes it passes

and you're back in your day-to-day life waiting for something else to happen again for another stimulation

so i realized that waiting

and just standing still without waiting for the next dopamine hit

is what made me not rush anymore seeing how the people i love are aging

and getting older makes me want to slow down on purpose

and just stand still and enjoy what's happening around me as well i think

that people rush because they don't have anything to slow down for like a person they love

or even an animal or a hobby or a business they don't have something

that they truly love and want to enjoy to slow down for rushing through things

and things happening faster makes me very nervous

and doesn't allow me to slow down

and i started saying to myself with all the new projects

i start with all the new works i start i am

not going to set a deadline i'm moving at my own peace i'm not going to stress myself

and things are happening in actually fast to normal pace again

and they're happening way better and i'm way more productive

because i'm not stressing with deadlines for example

if something doesn't go my way i'm not stressing because i know

that i haven't put the deadlines

and i can allow myself to slow down a little bit

because whatever you cannot finish ourselves today like a task

or a problem is going to be there the next day i realized

that with finishing one task comes another task and another task

and another and you're never going to be free

so you decide the pace

that you're doing those tasks with you're always going to have

something to do you are just deciding in what state

and how fast you want to do it i mean the funny part is

that whether you rush

or slow down you're always going to end up where you're meant to be

and the only difference is the state you're arriving which is regulated

or burned in this state also determines your productivity

and capacity i have a very good friend of mine

and she's always unbothered always late for everything

which at the same time made me angry

but at the same time made me admire her because she was

so unbothered and she told me one day you know people

that are always slow and not rushing for anything are going to live longer

and this just sticked with me and from then i started slowing down

and to the all the people that i love to my mom

that is overdoing herself at work i'm always saying

if you want to live longer don't be an egoist you need to live longer for your kids you know

so you need to slow down and not overdo yourself from this time

that told me this of course there were ups

and downs into becoming unbothered now i'm so unbothered

that the only thing that i'm thinking about is my happiness

and the happiness of the people i love

and i think is the best state you can be in the best state you can live in

and also because my grandma always said to me

that every problem is fixable or changeable so you can always fix something

or you can just say and just move on you know

and she always said that the most important thing in this life is your happiness

and to be happy so

because of this those two situations i started asking myself every

day before i do anything is this going to make me

happy right now is this going to make me happy in the future

or is this going to make me feel bad

and i felt it in my stomach and i just stopped doing the things

that i don't like or meeting the people that i don't like just situations that make me feel like bad, like not feeling good, you know. Of course,

there's the difference between getting out of your comfort zone like

think feeling not in place for example before going on a

stage to speak this is not feeling bad this is some kind of an excitement

that is going to make you happy in the future

because you're doing this for your future

and since i started asking myself those things i'm just the happiest really i just stopped doing things

that don't make me feel good

and this cleared the energy in my life so much

that this allows me to be unbothered because I know

100

that I have a choice in this life to choose what I want to do

101

and why should I choose something that doesn't make me feel good right now

102

or feel good in the future you have a choice with everything some choices are scary to make

103

but everything in this life is choices a choice now determines

104

your future you can always change your life depending on the choices you make even

105

if you made a bad choice now with another choice you can go in a better direction

106

so be careful what choices you make

107

and always ask yourself does this make me happy right now

108

or is it going to make me happy in the future

109

because for example right now studying a lot may not make you feel good right now

110

but it's going to make you feel good in the future

111

because this is for your future the other problem is

112

that we can never slow down because we are constantly overstimulated

113

and we're never alone never alone here because

114

if you think about it your phone is in your hands the second you wake up

115

and i put myself in this group that always a podcast

116

or a tv show is on the background doesn't matter

117

if you're doing cloundry it doesn't matter if you're cooking doesn't matter

118

if you're walking you always have music you always have podcasts

119

just for the sake not negative thoughts to enter your brain

120

but actually you're not doing yourself a favor because negative thoughts

121

and working on those thoughts is way better than suppressing them

122

the other thing notifications all day washing coffee every day scrolling

123

while eating you're literally never alone in whatever you do you

124

always have people around you you always have your social media around you you always have something to talk

125

and that doesn't leave you alone with your precious thoughts

126

because trust me once i stopped doing this

127

because i was constantly cooking friends how i met your mother modern family always

128

when walking or doing something podcast for the sake of productivity

129

and multitasking and I was in a creative hole back then

130

and once I stopped putting constant noise in my head everything cleared

131

and I'm the most creative I have been since ever

132

and I was constantly feeling bad that I was going out on a walk

133

and I was not putting a podcast to increase my knowledge for example for the sake of productivity you know

134

but being with your own thoughts is going to do way more for your productivity

135

and creativity and the problem is

136

when i was doing all of these podcasts tv shows everything

137

on the background constantly talking on the phone i catch myself

138

that i'm sitting on the couch i'm even watching a movie

139

i cannot sit in one place i was constantly doing this this is a sign of unregulated nervous system

140

and once i stopped the whole noise from behind i stopped doing it now i can really stay still

141

and just relax myself and i think the problem is

142

that society has put it on us that rest is laziness

143

and that you should always be multitasking and being productive

144

when i think the most productive thing you can do is actually rest

145

and recharge yourself and be with your own thoughts

146

so you can be more productive the next time you need to be productive from removing all the noise

147

and being with my thoughts is how i found my identity and style

148

and what i love to do is every week one hour

149

i sit on the desk with a piece of paper with

150

a pencil no phones no screens i'm staring from the window

151

and i am just putting my thoughts

152

and my ideas doesn't matter how much they are i put them in an unorganized way

153

and then I boost my creativity like this and I've gotten

154

so many great ideas by doing this that I would have never thought about

155

if I was with a constant noise because

156

if you think about it once you don't have any distractions

157

and once you start thinking every idea every thought is like

158

a chain reaction one idea second idea third idea amazing idea

159

this is it you cannot be creative and you cannot be productive

160

if you don't slow down and

161

if you don't cut the noise around you i think i upped a lot

162

and i lost myself from the bullet points i have prepared

163

so let me actually explain what the nervous system is your

164

nervous system runs on two main modes you have sympathetic

165

which is alert mobilized ready to act and you have parasympathetic

166

which is settled able to rest and actually absorbing what's happening around you

167

and most people from what i explained due to never being alone having a constant noise and overstimulation

168

live in a sympathetic mode and this is

169

because constant notifications constant deadlines constant comparison

170

and constant stimulation keep you in a low grade alertness also

171

putting my phone on a costume do not disturb helped me a lot

172

because every notification just sparked something in me So how I do it is just to costume,

173

do not disturb and I put the most important people that call me like my mom, my father, my boyfriend, my brother, my grandma, my grandpa.

174

And I exclude all the notification from apps like Instagram, TikTok, even my email and everything.

175

Just my family can call me and those are the only notifications that I see.

176

And this helped me heal my nervous system so much because every time that the notification came, I was getting my phone and I was distracting myself

177

and just dumb scrolling because I got my phone

178

and I forgot what I was doing and I have ADHD so this helped me a lot really.

179

Every time that a notification came just a little dopamine hit little dopamine hit

180

and i constantly needed this

181

and i was constantly getting my phone it was just a hell

182

and i think that this is going to help you

183

so much because notifications are some kind of a stress

184

so i want you to slow down on purpose and catch yourself

185

when you rush what i mean by that is for example

186

when you cook and you feel

187

that your jaw is clenched like just on purpose unclench it or

188

when your shoulders like you have tension on your shoulders like

189

you're ready to fight you know a little bit relaxation every time

190

i want you to ask yourself in what state i am right now

191

and i want you to catch yourself when you're in a state like this

192

and just relax your shoulders and catch your jaw

193

and i was like this every time

194

that i was doing something i was after starting catching myself

195

one two three months after this not being in a stress mode like with my shoulders

196

or my twitch jaw then this became my normal of course you're not going to catch every time yourself

197

but it's like building a habit and

198

if you do it every day your nervous system is going to recognize this

199

and start regulating because as i said

200

that the nervous system loves patterns i want you to do something every day

201

that makes you feel calm

202

and on purpose for 10 minutes a day not do anything

203

stay on the couch stare at the wall don't do anything on purpose every day

204

because your nervous system loves patterns

205

and this is some kind of a pattern building a pattern

206

and your nervous system as i said is going to react on it is going to recognize it

207

and it's going to start regulating itself also several small things

208

help regulate the nervous system on top of what we just talked right now

209

so the first one is slow exhale breathing so four seconds in eight seconds out like this

210

and this practice is one of the only ways to directly access your vagus nerve

211

and stimulate colonists natural light right after when you wake up doesn't matter

212

if the weather is bad and there is no sun it's still daylight

213

and this heals the cortisol natural rhythm which helps with how wired

214

and tired you are during the day

215

or at night multitasking is also keeping your nervous system in a low grade alertness

216

because you're constantly switching priorities this is what we talked about earlier

217

so make sure that you're doing one thing at a time especially

218

when you're eating you're just eating not scrolling

219

when you're walking you're just walking not listening to a podcast

220

and trying to be productive i also want you to have boring time on purpose which means unstructured, unstimulating time.

221

For example, walking without podcasts, driving without music, folding laundry without TV show in the background.

222

I started doing this and I cannot express how much those boring things help me really.

223

Remember that also emotional eating comes from overstimulations like this.

224

And the dopamine part took me a little bit longer to realize because when I was scheduling like boring time, like not doing anything actually to rest,

225

I was constantly grabbing my phone because standing still started to feel uncomfortable and like always something needed to happen.

226

That's why I think those things like lightening a candle

227

or taking a bath are not really working because you're trying to relax

228

but your brain is still searching for the next small hit.

229

Even your relaxing turns in another form of searching for something to happen what i noticed was

230

that the more small dopamine hits i was giving myself during

231

the day like checking my phones crawling whatever the less i

232

felt comfortable with doing slow things like for example a walk without anything felt boring reading even reading felt boring

233

and just quietness and being calm felt really really annoying

234

and i think many people treat overstimulation and rushing like two separate problems

235

but for me they're the same thing i was rushing through my actual life

236

so i wouldn't have to sit in the boredom of it

237

and i was reading from my phone for the exact same reason both of

238

which were just me avoiding to stay still

239

so the whole mindset shift was never really about managing my time better it was about becoming someone

240

that can actually sit in the quiet without the need to constantly do something

241

and to feel the silence with noise now

242

when i catch myself reaching for my phone just

243

because i don't stop myself always i just notice it

244

because noticing it is honestly most of the work it's like

245

when you're overreaching you notice the mistake you don't push yourself you just notice the mistake

246

and it makes the next decision easier

247

because you cannot really change something without seeing yourself doing it

248

and those things really take time so don't blame yourself

249

when it doesn't happen from the first time just like removing a bad habit

250

and building a new one and for me romanticizing life was never about lightening a candle

251

or doing a bath even though i do love a candle

252

and a bath it was about paying attention to the things

253

that were happening in my day-to-day life that i was just not noticing

254

because i was rushing through them like for example cooking very fast breakfast plopping it on the plate

255

and just eating it very fast now what do i do

256

is i actually enjoy cooking i slow down on purpose i

257

don't plop the food on my plate i I actually played it very pretty, very beautiful.

258

And I actually enjoy eating it.

259

I actually slow down and taste the food.

260

This is what romanticizing and living a soft life is for me.

261

Like just noticing the beauty in everything.

262

And being pure and excited about things like a kid.

263

You know, for example, I was having quokes.

264

And I was not noticing anything around me.

265

and now I get excited about how beautiful are trees.

266

Just now on my walk seeing the trees, the buildings, the beautiful architecture, the people and just enjoying the beauty in everything.

267

It's so important when you're walking for example to actually notice the things around you, the nature, whatever you have around you.

268

I feel that this is time lost because instead of enjoying your life and what's happening around you right now, you're again rushing to get from one place to another

269

and talking about not having a podcast or a tv show

270

when walking or when cooking or

271

when folding the laundry of course you can put music let's say not

272

because a podcast is bad but

273

because some moments are allowed just to be a feeling instead

274

of information i started treating small things like something special instead

275

of constantly waiting for something big to happen to feel special things like for example setting the table even

276

if it was just me just plating and decorating nice table, doing pancakes, putting fruits around.

277

Even if it was just me, it made me feel good and special.

278

Or for example, you're having an expensive dress or expensive perfume.

279

Wearing it even on normal days makes those normal days feel

280

special instead for waiting for something special to happen like a special dinner

281

or expensive restaurant or an event to wear those things.

282

it's like starting to actually live in your day-to-day normal days

283

instead of waiting to start living in those big special moments it's like turning your everyday life into something special

284

because you don't need big things to happen like vacation

285

or a special event

286

or as i said expensive restaurant to make you feel alive

287

buying also the flowers for yourself instead of waiting for somebody

288

to make your apartment beautiful with flowers you're signaling to yourself

289

that you're special you're signaling safe you're signaling

290

that you're taking care of yourself don't wait for somebody to make you feel special make yourself feel special

291

because you are and none of this

292

that i said takes a lot of time

293

or money it's really just deciding

294

that your actual life your boring day-to-day life is allowed to feel nice

295

while you're living it instead of being like a waiting room for waiting for something big to happen.

296

You're deciding if your day-to-day life is a waiting room or it's something nice to be living in.

297

And I think this is where slowing down and romanticizing actually meet.

298

Because you cannot romanticize a life you're rushing through

299

and that's why nothing feels like enough because you're constantly rushing through things without noticing them.

300

You can't notice the beauty around you

301

if you're already thinking about the next thing that is going to happen

302

so the soft life isn't a separate practice from the nervous

303

system where it's actually a reward of it once you're regulated

304

enough to be present the noticing happens on its own without forcing it i also think

305

that being soft with yourself is part of this not in a self-help forgive yourself everything way

306

but more like you're allowed to slow down

307

and you're allowed to get the slow way to home you're

308

allowed to make your bed nicely even though nobody sees it

309

and honestly doing things nice without an audience

310

or for an audience is the most regulating thing I have found

311

because this is a proof to yourself

312

that you're actually not performing your life for other people

313

but you're actually living in it so if I need to put everything

314

that we just talked about in one sentence it would be

315

that slowing down was never really about having less to do it was about deciding

316

that I have nowhere to rush to and

317

that I will arrive either way I just need to decide if I want to arrive regulated or burned.

318

I think people make this so complicated

319

when in reality it's just small things repeated every day until your nervous system stops bracing.

320

Removing the noise, letting things be boring for a bit, noticing the tree or the building on your walk instead of just rushing to go where you're going,

321

and setting the table and plating your food nice even if it's just you.

322

None of this happened to me overnight and sometimes I still catch myself

323

just grabbing my phone just because for no reason

324

but i catch it faster now

325

and this is actually the practice just catching those things a little bit faster

326

so they don't become a bad habit again

327

and you actually have those things under control and they don't control you

328

so this week

329

or next week i want you to pick only one thing

330

from this video i don't want you to pick all of them just one

331

if it's going to be a boring walk no fun in the morning

332

or the slow breakfast whatever you really like just one thing pick it

333

and do it for one week just do this one thing on purpose every day for a week

334

and see what happens and as always let me know in the comments what you picked

335

if you need some kind of a help i'm always here i'm always reading your comments

336

and i'm so thankful for you being here and for all the support

337

and for creating such an amazing and positive community

338

that makes the internet safe place for each other and for me

339

so i cannot be thankful enough for what you're doing

340

and for being so kind and good and for really showing me

341

and showing other people that the world can be a good place

342

so keep being good person keep spreading kindness keep shining

343

because you're really motivating the people to be better i love you i kiss you and until next time

📺 उसी चैनल से

Less Sugar More Glow | How to Detox from Refined Sugar | Recipes Included | Blood Sugar Explained

University StudentsBusiness English+2

✨ अनुशंसित वीडियो

318 वाक्य

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

शैडोइंग तकनीक: पूरी चरण-दर-चरण गाइड पढ़ें →

शैडोइंग अभ्यास: Slowing Down & Regulating Your Nervous System Makes You PRETTY - वीडियो के साथ अंग्रेजी बोलना सीखें

Less Sugar More Glow | How to Detox from Refined Sugar | Recipes Included | Blood Sugar Explained

10 Tiny Micro Habits to Start Regulating Your Nervous System

The Art of Slowing Down

You procrastinate because you have High IQ

how to be calm | becoming your own safe place

STOP ROMANTICIZING BURNOUT - how to rest without sabotaging your productivity

Change Your Environment

The FASTEST Way to Lower Stress | English & Chill with Jennie | English Podcast

Take 3 Minutes For Yourself (Life-Changing Advice)

This is wrecking my brain and it feels amazing

Adulting Habits that Improved My Life

Are you making yourself miserable?

The 16 Minutes That Will Rewire Your Brain Forever | Joe Dispenza Motivation

पहला प्रभाव

यहाँ बात को तोड़ें

अभ्यास की दिनचर्या

शैडोइंग तकनीक क्या है?