Prática de Shadowing: how to reset your nervous system for $0 - Aprenda a falar inglês com o YouTube
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Did you know that your nervous system sets the entire tone for the day?
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Did you know that your nervous system sets the entire tone for the day?
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And if you're anything like me,
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high function, type A, a little anxious,
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and maybe your body's a little addicted to cortisol,
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then mornings can literally make or break your entire system.
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I used to think that I'd have to spend so much money on supplements,
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on a new routine, on tools and gadgets in order to get my nervous system back to a regular baseline.
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And that's not true.
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There's actually many things that are free,
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easy, and actually enjoyable to do that can also reset your nervous system for basically a very low cost or free.
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It's not about adding more to your hectic life.
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It's just about making little micro adjustments to your existing routine and to your lifestyle that can help you feel grounded,
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calm, and clear.
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So today I'm going to share with you the eight things
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that I do before 8am to reset and regulate my nervous system.
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No supplements, no gadgets, just practices,
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simple things that actually work.
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First one is tea instead of coffee.
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I used to literally have a caffeine addiction.
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I would wake up in the morning and the first thing that I want to do is make coffee.
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And oftentimes I would drink it on an empty stomach,
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which is really, really bad for your gut lining and just for your entire nervous system.
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Especially if you're someone that already has high cortisol,
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you're already more type A to begin with.
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Adding caffeine on top of that just makes you more amped,
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but not in a way where it's going to be actually beneficial for you
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because you don't actually give your body a chance to naturally wake up
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and naturally use its energy from the rest that you got.
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Having caffeine on an empty stomach and even just first thing in the morning definitely can spike your cortisol,
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definitely wrecks your digestion.
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Nowadays, I start with ginger and fennel tea.
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This has really helped me regulate my digestion,
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my bowel movements in the morning.
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And I was that girl that used to literally rely on coffee for poop.
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If I didn't have my morning coffee,
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I would not be able to poop.
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Once you kind of build a new habit of finding something else that can replace the routine of making your morning coffee,
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It's quite easy and you don't really think about it again.
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Number two is not skipping breakfast What they say about breakfast
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being the most important meal of the day is actually true
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And took me a long time to actually believe this There
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was a period of time where a lot of health
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and fitness influencers
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and scientists were talking about How fasting can be really beneficial
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for weight loss A lot of research has come out now where skipping breakfast
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or fasting too long might actually not be super beneficial for
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some women Especially depending on the phase of their cycle
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that you're in For many years i would skip breakfast i would fast
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and then i would do a fasted workout thinking
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that it was the best way to get the body
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that i wanted to get
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but in reality it was just spiking my cortisol making me hold on to extra fat
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because my body was in survival mode these days i eat breakfast within 30 minutes of waking up now
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and it's been the most nourishing and grounding thing that i could have done for my nervous system.
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I don't get hangry during the mid-morning anymore.
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I feel more regulated.
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I feel like there's a schedule that my body can look forward to.
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I find myself not as tired now in the gym and even just throughout the workday,
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I feel way more energized.
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I don't have that nasty 3 p.m crash anymore.
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Just eating a warm protein-rich breakfast has really helped stabilize my blood sugar and also just keeps my nervous system calm,
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regulated, just in that safe zone.
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The third thing is walking,
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getting sunlight into your eyes,
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but most importantly, not listening to a podcast or music or anything.
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So I used to walk a lot and I would use this as a chance to multitask and to be efficient.
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So I would plug in a podcast and walk
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and I'm not even really walking because my brain is just thinking about what I'm hearing about the podcast.
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And oftentimes it was self-help podcasts.
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So that gets my brain even turning even more.
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Nowadays, when I do my walks,
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I don't listen to anything.
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And I just kind of use my senses to observe the nature,
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the sound of the cars,
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the sound of the birds,
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just really kind of using this as a sensory walk rather than it being like,
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I just need to get this done and check it off the list.
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It's just about having a really nice grounded walk where you're just looking into the horizon,
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anchoring your circadian rhythm, boosting your dopamine naturally,
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and just telling your body that you're safe, you can regulate.
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And it's just been a great way to start my mornings.
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Number four is shaking my body in the morning.
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I thought this one was a little bit weird when I first started doing it.
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I've been doing it consistently for 60 days now
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and it's honestly made a huge difference in getting off
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that excess stress and tension that your body sometimes holds in the morning.
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So the science behind shaking is that it helps clear tension,
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helps with the lymph movement,
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helps with chi movement, and kind of just releases stagnation in the body from overnight.
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I like to shake my body
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while also doing breath This is a great way to kind of connect your mind and body and your breath together.
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I've been using the OTHERSHIP breathwork app for my shaking sessions.
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All I do is put on one of my favorite guided sessions
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and it's a combination of breathing with shaking your body I
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do it after I eat before I get to sit down
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and go on my desk and it's just been a great way to
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Shake it off number five is doing a mental check-in with yourself when you wake up in the morning
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Literally just talking to yourself whether it's out loud
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or in your head and asking how your body feels How was your sleep the night before giving aches or tensions?
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What is your mind thinking about?
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Are you calm?
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Are you anxious?
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Do you feel heavy?
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Just having that body scan has really helped me be more in tune with what my body needs
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and what my mind needs Whereas I used to wake up and literally just jump straight to starting my day,
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jump straight into work I never took the time to actually ask myself how I was.
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Life is very very busy There's going to be notifications,
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there's going to be messages,
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things that you got to get done,
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priorities that you got to take care of
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But your most important priority at the end of the day is yourself and your body and your mind
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and just taking literally two minutes to ask yourself how you're feeling before your hectic day starts.
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I found it as one of the greatest ways to just check in with your nervous system,
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give it the love that it needs and help set the tone for the day.
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The awareness of being in your own body is a way of regulating your nervous system in itself.
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Number six is breath work.
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Earlier I talked about breath work along with shaking my body in the morning
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but whenever I have a downtime or a chance away from the work desk
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and away from the computer and away from the screens,
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I try to just do a little bit of breath work,
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even if it's one or two minutes.
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There's a lot of different types of breath work.
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You can breathe in with your nose,
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breathe in with your mouth,
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breathe in with your nose,
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breathe out with your nose.
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You can do lion's breath,
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box breathing, diaphragmatic breathing, lots of different types of breathing.
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Great way to really stimulate your vagus nerve and shift yourself out of that fight or flight mode.
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One of my favorite times to do it is actually midday,
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especially when you've been locked into the computer screen for a couple hours
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or you're really deep into your work stand up do some
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breath work doesn't need to be long it's just a great way to kind of ground yourself
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and it's free literally just a free medicine for your body
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number seven is morning pages slash a brain dump i used to structure my journaling way too much
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and now i just brain dump word vomit on a page
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and it's a great way to just be unfiltered with yourself get anything off your chest
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that literally just comes to your mind,
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you'd be surprised if you just let yourself write and free flow what actually comes up.
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You'll realize that it clears up a lot of mental anxiety,
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a lot of clutter, especially if you wake up, you're feeling very overwhelmed.
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Just putting whatever you're overwhelmed or concerned about on a page is a great way to just park it and say,
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it doesn't need to bother you.
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Morning Pages, the concept was made popular by Julia Cameron,
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who wrote The Artist's Way.
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It's a great book for anyone who's kind of in a creative rut,
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kind of at a crossroads or pivot with their career and their life.
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Not even just for creatives, just anyone in general.
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You'll notice that as you become more in tune with your body
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and what your body needs You actually write less
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because there's almost not as much
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that you need to get off your chest as often
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Because you're kind of checking in with your body already throughout the day
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And the last thing I do is spending time with an animal or a loved one Whether it's hugging my partner,
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petting my dog, playing with him Or even just messaging a friend
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and wishing them to have a good day This releases oxytocin
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Resetting your nervous system in isolation is really hard Your nervous system needs community It needs connection.
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It needs love, friendship, relationships.
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A little connection goes a long way
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and this has been one of the things
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that I think isn't talked about enough when it comes to resetting your nervous system.
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A lot of people nowadays,
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they live alone or they feel lonely or their support system isn't necessarily close to them in proximity.
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So feeling connected to someone can feel like a luxury.
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Extend yourself to other people,
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find a community, find people that you connect with and making sure
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that you take the time to to nourish those relationships because that in itself is a huge bonus for your nervous system.
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What you do before 8am or before your morning starts,
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whatever time that is, is literally the emotional temperature for your day.
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But what you do at night,
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how you wind down, what state you're in before you go to bed,
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that's also equally as important.
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So I'm going to be making another routine on things that I do before bed that help reset my nervous system.
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If you enjoy this video,
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I also make content on Instagram and through my newsletter.
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And my content is really for high-functioning type A women who are looking to reconnect with themselves,
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with their bodies, and ultimately slow down and feel more grounded with themselves.
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Every month I have a newsletter that I curate which includes healing protocols,
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recipes, things that I'm unlearning,
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just a great little digest snapshot of a check-in you could say.
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And I post almost daily on Instagram with a lot of the similar content
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that you'll see on my YouTube channel but more in bite-sized format.
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All the links are in my description and thanks for watching and be sure to subscribe for the next video.
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Bye-bye!
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Sobre Esta Lição
Nesta lição, você terá a oportunidade de praticar conversação em inglês por meio de um vídeo que aborda técnicas para restabelecer o sistema nervoso de forma acessível e eficaz. Você aprenderá a importância de hábitos simples, como a troca do café por chá e a relevância do café da manhã. Essas práticas não apenas ajudam a regular o corpo, mas também fornecem um ótimo material para aprimorar sua pronúncia em inglês enquanto ouve e repete as falas do vídeo. Ao longo da prática, você poderá aplicar o conceito de shadowing em inglês, o que é essencial para desenvolver uma comunicação mais clara e confiante.
Vocabulário e Frases-Chave
- Nervous system - sistema nervoso
- Baseline - linha de base
- Cortisol - cortisol
- Digestion - digestão
- Tea instead of coffee - chá em vez de café
- Skipping breakfast - pular o café da manhã
- Fasting - jejum
- Micro adjustments - micro ajustes
Dicas de Prática
Para maximizar sua prática de conversação em inglês, siga estas dicas durante o exercício de shadowing com o vídeo:
- Ajuste a velocidade do vídeo: Se o vídeo estiver muito rápido, considere desacelerá-lo para acompanhar melhor as palavras e a entonação.
- Repita em voz alta: Depois de ouvir uma frase, pause e repita em voz alta. Isso ajudará a melhorar a pronúncia em inglês e a fluência na fala.
- Grave sua voz: Escute sua própria gravação e compare com a fala do vídeo. Isso permite identificar áreas onde você pode melhorar.
- Foque na entonação: Preste atenção em como a oradora utiliza a entonação e o ritmo, e tente imitar isso em sua prática.
- Use o vocabulário aprendido: Ao final da prática, tente usar algumas das palavras e frases que você aprendeu em conversas diárias ou em outros exercícios de shadowing.
Uma ótima forma de aprender inglês com YouTube é incorporar esses elementos ao seu dia a dia. Quanto mais você praticar, mais confiante se tornará em sua jornada de aprendizado. Boa sorte!
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.
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