تخطي عالم الهلع والتوتر

my dad works in b2b marketing

My dad works in B2B marketing.

he came by my school for career day

He came by my school for career day.

and said he was a big ROAS man

وقال إنه كان رجلاً كبيرًا في عائد الاستثمار الإعلاني.

then he told everyone how much

ثم أخبر الجميع كم.

he loved calculating his return

He loved calculating his return.

on ad spend

على إنفاق الإعلانات

my friend still laughing me to this day

My friend is still laughing at me to this day.

not everyone gets b2b

ليس كل شخص يفهم الأعمال بين الشركات.

but with LinkedIn you'll be able to reach

لكن من خلال لينكد إن ستتمكن من الوصول

people who do. Get a hundred dollar credit

People who do. Get a hundred dollar credit.

on your next ad campaign. Go to

في حملتك الإعلانية القادمة. انتقل إلى

linkedin.com slash results to claim your credit

linkedin.com/results to claim your credit

that's linkedin.com slash results

هذا هو linkedin.com slash results

terms and conditions apply

تطبق الشروط والأحكام

linkedin the place to be to be

LinkedIn is the place to be to be.

this episode is brought to you by

هذه الحلقة برعاية

progressive insurance. Do you ever think

Progressive Insurance. Do you ever think?

about switching insurance companies to see

حول تغيير شركات التأمين لرؤية

if you could save some cash? Progressive

If you could save some cash? Progressive

makes it easy to see if you could save

يُسهل رؤية ما إذا كان بإمكانك التوفير

when you bundle your home and auto policies

عندما تجمع بين تأمين المنزل وتأمين السيارات الخاص بك.

try it at progressive.com

جرّبه على progressive.com

progressive casualty insurance company

Progressive Casualty Insurance Company

and affiliates. Potential savings will vary

والمستفيدين. ستحصل التوفيريات المحتملة على تفاوت.

not available in all states

لا يتوفر في جميع الولايات

Potential savings will vary

Potential savings will vary.

not available in all states

Not available in all states.

I hope you have a nice listening

I hope you have a nice listening.

Hi, I'm Shadana Sarr

Hi, I'm Shadana Sarr.

from Shadana Yoga

from Shadana Yoga

and this is a podcast

And this is a podcast.

Today we're going to do

اليوم سنقوم بــ

a breathing exercise

تمرين تنفس

4-7-8

4-7-8

which is a breathing exercise

ما هو تمرين التنفس؟

that's scientifically taught

هذا ما يُدرس علمياً

and designed in a specialized way

and designed in a specialized manner

to calm you down

to calm you down

effectively and quickly

بشكل فعال وسريع

and especially useful to help

وخصوصاً مفيد للمساعدة

you with anxiety and depression

You with anxiety and depression.

severe anxiety

severe anxiety

difficulty sleeping and dealing with

difficulty sleeping and dealing with

anxiety and depression

anxiety and depression

with severe anxiety

مع القلق الشديد

such as smoking or junk food

such as smoking or junk food

let's be realistic

دعونا نكون واقعيين

in our time

في زماننا

most of us go through

most of us go through

situations of stress and anxiety

situations of stress and anxiety

and difficulty sleeping

and difficulty sleeping

so if I'm always practicing

So if I'm always practicing

stress reduction tools

أدوات تخفيف الضغط

it doesn't mean that I'll lose

It doesn't mean that I'll lose.

all my stress

كل توتري

I'm sure I'll lose

أنا متأكد أنني سأخسر.

a lot of my stress

a lot of my stress

but the most important thing

لكن أكثر شيء مهم

is that we find the tools

is that we find the tools

that we need

that we need

around us

حولنا

when we need them

عندما نحتاج إليهم

and these are one of the most important tools

And these are some of the most important tools.

so let's start

So let's start.

we start by sitting

We start by sitting.

in a comfortable position

in a comfortable position

straight back

الظهر المستقيم

feet on the ground

feet on the ground

if we're on the ground

إذا كنا على الأرض

and we're square

ونحن على نفس الصفحة

we bring our consciousness

we bring our consciousness

to the points of sitting in the body

To the points of sitting in the body.

if we're on a chair

إذا كنا على كرسي

we make sure that we come to the sides of the chair

We make sure that we come to the sides of the chair.

and our feet are stable on the ground

and our feet are firm on the ground

the back is straight

The back is straight.

the chest is open

The chest is open.

and the shoulders are relaxed

and the shoulders are relaxed

be careful how every time we say

Be careful how every time we say.

the back is straight

The back is straight.

a lot of us tighten the shoulders

Many of us tense our shoulders.

make sure that we're relaxing the shoulders

Make sure that we're relaxing the shoulders.

to help you relax the shoulders more

للمساعدة في استرخاء الكتفين أكثر

let's bring the shoulders together

دعنا نجمع الأكتاف معًا.

to the shoulders

إلى الأكتاف

with the breath to the inside

with the breath to the inside

and with the back

وإلى الوراء

we relax the shoulders to the bottom

We relax the shoulders downwards.

to the end

إلى النهاية

as if we're on a circle

As if we're on a circle.

from the front

من الأمام

to the back

إلى الوراء

we bring the shoulders

We bring the shoulders.

to the sides

to the sides

and the back to the bottom

وظهر إلى الأسفل

also twice

أيضًا مرتين

we bring the shoulders

We bring the shoulders.

to the sides

to the sides

also twice

أيضاً مرتين

once

مرة واحدة

twice

twice

three

three

four

four

nothing

لا شيء

make sure

تأكد

don't let know

لا تدع أحداً يعرف

we should bring the shoulders

We should bring the shoulders.

up

up

to the top

إلى القمة

four

four

five

five

six

six

seven

seven

eight

eight

seven

seven

ناخد الشهيق على أربع عدات، بعدها منحبس النفس لسبع عدات، وبعدها منطلع زفير لثمان عدات من الفم، وهو واحد من تمرين التنفس الأليلة اللي منعمل فيه زفير من الفم، ولكن لأنه لحالات التوتر الشديدة، الفم هون مننصح فيه.

We take a deep breath for four counts, then we hold the breath for seven counts, and after that we exhale for eight counts through the mouth. This is one of the breathing exercises we do where we exhale through the mouth, but because it is for cases of severe stress, we recommend using the mouth here.

كم نقطة مهمة قبل ما نبدأ؟ الشهيق من الأنف والزفير من الفم، بس ما تقلوا رح أرشدكم خلال التمرين، نقطة تانية تقدروا توقفوا في أي وقت بدكم إياه، وتكملوا معنا لما بترتاحوا.

How many important points before we start? Inhale through the nose and exhale through the mouth, but don’t worry, I will guide you during the exercise. Another point is that you can stop anytime you want and continue with us when you feel comfortable.

شكراً للمشاهدة

Thank you for watching.

لنقدر من بعدها ناخد نفس.

Let’s take a breath afterwards.

خلينا نبدأ.

Let's get started.

ظاهر مستقيم وكتاف مرتاحة.

Straight appearance and comfortable shoulders.

رح نعمل هذا التمرين على ثلاث دورات، مع استراحة ما بين كل دورة، وتذكروا أنه بتقدروا توقفوا إمتى ما بدكم، وتكملوا معنا بعدها.

We will do this exercise for three rounds, with a break in between each round. Remember that you can stop whenever you want and continue with us afterwards.

نبدأ بأنه ناخد شهيق من الأنف على أربعة عدات، نحبس النفس.

We start by taking a breath in through the nose for a count of four, then we hold the breath.

على سبعة عدات، وزفير من الفم على تمانية.

On seven counts, and a sigh from the mouth on eight.

خلينا نبدأ.

Let's get started.

شهيق

Inhale

نحبس

We imprison.

وزفير

Wazfir

شهيق

Inhale

نحبس

We imprison.

زفير من الفم

Exhalation from the mouth.

شهيق من الأنف

Inhale through the nose.

نحبس

We imprison.

شهيق من الأنف

Inhale through the nose.

نحبس

We imprison.

وزفير من الفم

And a whistle from the mouth.

شهيق من الأنف

Inhale through the nose.

نحبس

We are stopping.

وزفير من الفم

And a whistle from the mouth.

شهيق من الأنف

Inhale through the nose.

نحبس

We imprison.

وزفير من الفم

"and a breath from the mouth"

نحبس

We imprison.

نريح يدينا التنتين

We rest our two hands.

نريح الاكتاف

We relieve the shoulders.

نريح الانف

We relax the nose.

نريح الاكتاف

We relieve the shoulders.

نريحっ

We relax.

نريح الغابة

We rest the forest.

بالرأس

On the head.

بأي شعور معين موجود في جسمي هلأ

What specific feeling is present in my body right now?

ومننتقل للدورة الثانية

And we move on to the second round.

شهيق من الأنف

Inhale through the nose.

نحبس النفس

We hold our breath.

زفير من الفم

Exhalation from the mouth.

نحبس النفس

We hold our breath.

وزفير من الفم

And a whistle from the mouth.

نحبس النفس

We hold our breath.

وزفير من الفم

And a whisper from the mouth.

شهيق من الأنف

Inhaling through the nose.

نحبس النفس

We hold our breath.

وزفير من الفم

And a breath from the mouth.

شهيق من الأنف

Inhale through the nose.

نحبس النفس

We hold our breath.

وزفير من الفم

And a whisper from the mouth.

شهيق من الأنف

Inhale through the nose.

نحبس النفس

We hold our breath.

وزفير من الفم

And a breath from the mouth.

من ريح النفس

From the wind of the soul.

ومنرجع النفس لوضعه الطبيعي

And we return the soul to its natural state.

وضعه العفوي

His spontaneous situation.

ومناخد لحظة

Let's take a moment.

نلاحظ الفرق

We notice the difference.

ما بيننا وما بيننا

What is between us and what is between us.

ما بين شعورنا بعد الدورة الأولى

What we feel after the first round.

والدورة الثانية

And the second round.

الأحسيس الجسدية

Physical sensations

ممكن يكون شعور بالخفة

It might be a feeling of lightness.

ممكن يكون شعور بسيط بالنمنمة

It might be a slight tingling sensation.

ممكن يكون شعور بالرأس

It could be a feeling in the head.

ممكن ما يكون ولا واحد فيهم

It might be that none of them is present.

بس من رعب

Just out of fear.

ومناخد لحظة

Let's take a moment.

لنحس بالفرق

Let's feel the difference.

إذا كان فيه فرق

If there is a difference.

ومنحضر حالنا

We are present in our situation.

للدورة الثالثة والأخيرة

For the third and final round.

الدورة الثالثة رح تكون أقصر

The third course will be shorter.

من الدورة الأولى والثانية

From the first and second round.

من حيث العدات

In terms of habits.

بس رح تكون أطول شوي

But it will be a bit longer.

مع نفس أعمق

With a deeper breath.

فخلينا نبدأ

So let's get started.

شهيق

Inhale

نحبس النفس

We hold our breath.

وزفير طويل

A tall whistle.

من الفم طبعا

From the mouth, of course.

لحظة تؤدي النفس أعمق

A moment leads the soul deeper.

كمان مرة شهيق

One more time, inhale.

نحبس النفس

We hold our breath.

وزفير من الفم

And a breath from the mouth.

شهيق

Inhale

نحبس النفس

We hold our breath.

وزفير

Wazir

شهيق

Inhale

, من الأنف آخر مرة

From the nose, the last time.

وزفير من الفم

And a whiff from the mouth.

نحبس النفس

We hold our breath.

شهيق من الأنف آخر مرة

Inhale through the nose one last time.

نحبس النفس

We hold our breath.

وزفير من الفم

And a whiff from the mouth.

ومنريح النفس

And we relax the soul.

منرجع وعينا

We return and awaken.

منرجع نفسنا

Let's rein ourselves in.

للوضع الطبيعي

For the normal situation.

نقدر ناخد ثلاث مرات نفس عميق

We can take three deep breaths.

بأي نفس أو بأي عدد باثنين

By any soul or in any number of two.

ومنرجع النفس

And we return to the self.

طبيعي

Natural

عفوي

Spontaneous

بدون أي مشهود

Without any witnesses.

بشكل أوتوماتيكي

Automatically

كيف بيكون كل نهار

How will every day be?

منجيب وعينا على منطقة الراس

We bring awareness to the head area.

منجيب وعينا على تاج الراس

We bring and raise it to the crown of the head.

ومنشوف إذا أحسين بأي شي في منطقة الراس

We'll see if there's anything wrong in the head area.

كتير طبيعي نحس بخفة بهاي المنطقة من النفس

It's very normal to feel lightness in this area of breathing.

وكمان كتير طبيعي نحس بخفة بهاي المنطقة من النفس

It's also very natural to feel lightness in this area while breathing.

وكمان كتير طبيعي ما نحس بأي شي

It's also very normal not to feel anything.

منجيب وعينا للكفين

We bring our awareness to the palms.

منشوف إذا في أي حسيس في الكفين

Let's see if there are any sensations in the palms.

منجيب وعينا للقدمين

We bring our awareness to the feet.

لبطن القدمين

For the soles of the feet.

إذا إحنا ع كرسي

If we are on a chair.

تلامس القدمين مع الأرض

The feet touch the ground.

إذا إحنا ع الأرض

If we are on Earth.

تلامس القدمين مع الأرض

The feet touching the ground.

بس شعورنا بالقدمين

But the feeling in our feet

تلامس القدمين مع الرجلين

The touching of feet with the legs.

منرجع وعينا للنفس

We return and awaken to the self.

النفس الطبيعي

The natural self

النفس العفوي

The spontaneous self

ذكروا أنه هذا التمرين دايما معكم

They mentioned that this exercise is always with you.

سواء أنتوا في نص حالة هلع

Whether you are in the middle of a panic attack.

خلوه معكم

Let him stay with you.

كأنه حلق أبدانكم

"As if he shaved your bodies."

أو صديقكم المسلمين

O your Muslim friends.

أو مقرب

Or close.

أو إذا في أي وقت بس حاسين بتوتر خفيف من الشغل

Or if at any time we just feel a little stressed from work.

أو إذا قبل ما تناموا

Or before you go to sleep.

حابينش يساعدكم بالنوم

We want to help you sleep.

تذكروا

Remember.

نفسكم

yourselves

دايما معكم

Always with you.

وهذا التمرين تقدروا تاخدوه

And you can take this exercise.

وتمرسوه في أي وقت

"And you can practice it at any time."

وأي مكان

And any place.

بتمنى لكم يوم جدا رائع

I wish you a very wonderful day.

مع كل محبتي

With all my love.

مع السلامة

Goodbye.

ما تنسوا تشتركوا في قناة إياب

Don't forget to subscribe to the Iyab channel.

على تطبيقاتكم

On your applications.

حتى توصلكم تنبيهات الحلقات الجديدة

Until you receive notifications of new episodes.

بودكاست إياب من إنتاج صوت

The podcast "Iyab" is produced by Sawt.

رول

Roll

غلو

Exaggeration

رايلو

Raylo

راو تريدو

Raw tiddo

وحانشا

And we will take care of it.

تيكيتش are on sale now

Tickets are on sale now.

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بفضل ماما ث لايف

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حتى لو كان لديك طفل

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حتى لو كبرت في السن وظهرت التجاعيد

and you start repeating yourself

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even if you start repeating yourself

حتى لو بدأت تكرر نفسك

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حتى لو كنت على فراش الموت

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و necesitas hacer una última llamada.

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مع بوست موبايل

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بعد 30 جيجابايت

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الأبد

this episode is brought to you by progressive insurance

هذه الحلقة مقدمة لكم من التأمين التقدمي.

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هل تجد نفسك تلعب لعبة الميزانية أحيانًا؟

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ويمكن أن تقلل من فواتيرك

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جرّب ذلك على progressive.com

progressive casualty insurance company and affiliates

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price and coverage match limited by state law

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not available in all states

غير متوفر في جميع الولايات