[Music] if I had to describe ayanokoji in one word it would be composed in the world of anime you'd be hardpressed to find another character as disturbingly calm and unfazed no matter the chaos that unfolds around him but how exactly did aan aoi get to this level what techniques did he use and more importantly can you get to his level too this is what you will learn in this video on how to control your emotions like ayanokoji well let me get straight to the point while ayanokoji is indeed a fictional character that doesn't mean his
traits are necessarily Beyond reach in fact research shows there are specific and practical ways that can help you develop the kind of emotional control that allows you to remain as composed as ayanokoji this video will guide you through these techniques in three stages the behavioral stage the physiological stage and the mental stage now before before we get straight to the juice all I ask is that you give your full attention and watch until the end I truly believe that this video could change your life if you just give it the chance to do so but
the choice to make that happen is entirely [Music] yours how do you look when you are nervous or stressed really take a second to think about it most likely you show clear signs of anxiety through your body language and facial expressions perhaps fidgeting avoiding eye contact or adopting a tense posture now the key part is that these physical manifest stations not only communicate your unease to others but actually also amplify your own feelings of stress here's where the concept of fake it till you make it becomes crucial as I just mentioned when you're feeling anxious
your body often reacts in ways that can make you feel even more stressed this feedback loop between your body and mind can often create a cycle that's hard to break but we can also use this concept to our advantage because consciously adopting a composed stance can conversely have a positive effect on your emotional state for instance research has found that adopting expansive postures like standing with your shoulders back and your chest open can improve self-confidence and reduce anxiety so practically speaking how can you best leverage this information well we can divide it into three parts
first practice controlling your facial expressions to project calmness this involves relaxing your jaw smoothing out any furrows in your brow and maintaining a neutral or slight relaxed smile second work on adopting a strong open posture stand or sit with your shoulders back head held high and feet firmly planted this posture again not only only conveys confidence to others but also helps you feel more grounded and less anxious third control your movements for that avoid fidgeting or any erratic behaviors instead use deliberate measured actions when you move intentionally and with purpose you signal to both yourself
and others that you are in control also to effectively Implement these techniques start by practicing in low stress environments for example before a presentation take a few moments to adjust your posture and facial expressions in front of a mirror with time these behaviors will become second nature and you'll find it easy easier to maintain a calm exterior even in high pressure situations but to reach the emotional control of ayanokoji you need to go beyond body language this stage is going to be about how to become a master of your breathing and you are even going
to learn about the fastest scientifically proven way to physiologically reduce your levels of stress that you can do anywhere but before we have to address one major problem over breathing you heard right most people actually breathe far too much and exacerbate their feelings of anxiety in that way but the good news is that there is an exercise which can combat this I am talking about box breathing do box breathing even just once or twice a week for a few minutes and you will greatly improve your efficiency of breathing and shift yourself away from over breathing
when at rest even if you're not consciously thinking about it what exactly do you have to do box breathing involves equal duration phases of inhaling holding exhaling and holding again the specific duration for each phase should be decided by you individually but usually 4 seconds is a good place to start what you will notice is that after doing this breathing exercise for a few weeks it will become very easy and in that case I recommend to slightly increase the duration now let's talk about the exercise which I mentioned at the start of this segment the
physiological sigh is a powerful and scientifically backed breathing technique that is going to instantly level up your emotional control you can do this exercise whenever and wherever you need and the best part is it only takes a few seconds here's how it works start by taking a deep breath in through your nose filling your lungs as much as possible immediately follow this with a second Sharp sharp inhale to fully inflate your lungs then exhale slowly and completely through your mouth this simple pattern deep inhale sharp inhale slow exhale helps reset your respiratory system and shift
your body from a state of heightened arousal to a calmer more balanced State try it out right now notice how this breathing pattern acts as a quick regulator and really feel how it helps to bring your autonomic nervous system back into balance for even greater benefits you can practice cyclic sighing this involves repeating the physiological sigh for a duration of 5 minutes by by doing so you not only experience immediate stress relief but also get a prolonged reduction in stress levels throughout the entire 24-hour period but to truly Master breathing techniques for composure on the
level of ioji Kota there's an important detail you need to understand do you know why the physiological sigh you just practiced made you feel calmer the secret lies in the way your breath affects your body's physiology and it's a principle that underpins all effective breathing techniques the physiological sigh promotes calmness because the exhalation is longer than the inhalation this slows down your heart rate because when you exhale your diaphragm moves up which compresses the space around your heart and yes this actually reduces the volume of your heart now the smaller volume of your heart leads
to accelerated blood flow which sends a signal to your nervous system to slow down the heart rate to compensate essentially the act of exhaling deeply forces your body to calm down the opposite happens when you inhale deeply to leverage this knowledge and optimize your breathing techniques combine them with the visualization of whatever the technique should achieve so as you exhale consciously visualize your diaphragm rising and compressing your heart and then imagine your heart slowing down now that you have mastered the body for emotional control let's finally move on to the mind the mental stage is
where true Mastery over your emotions begins here is where meditation comes in but with a Twist because the truth is that you have probably done it wrong before this makes meditation not just useless but even potentially bad for you so how do you meditate correctly well you have to consider a few things one of the first decisions to make is whether to focus inward or outward during meditation focusing inward involves turning your attention to your thoughts feelings and bodily Sensations while focusing outward means directing your awareness to the external environment sounds sights or physical surroundings
or emotional control the importance of this distinction cannot be overstated because if you tend to overthink or feel overwhelmed by anxious thoughts inward focused meditation might actually amplify these feelings in this case outward focused meditation where you anchor your attention to the present moment and your external environment can be more beneficial on the other hand if you're someone who feels disconnected from your own emotions or body inward focused meditation might help you regain that connection which would allow you to process your emotions more effectively to find out which type of meditation you need try this
simple test spend a few moments focusing internally then shift to focusing externally whichever feels easier is likely where your mental habits are currently strongest and counterintuitively you should choose the opposite focus on screen you'll now see three meditation techniques based on the test you just did choose the one that challenges you the most if both felt similar try the third option instead but that is still not all when it comes to your breathing while meditating remember that the more you focus on your breath the more interoceptive your meditation becomes and finally I recommend an approach
which prioritizes consistency over duration instead of aiming for lengthy meditation sessions that you might struggle to maintain start with just one minute a day this small commitment removes the biggest barrier getting started once you build the Habit you'll often find yourself meditating longer naturally but the most important thing is to meditate every day okay now you are all set up to Skyrocket your emotional control on a side note if I could help you with this guide please consider liking this video and subscribing to the channel this really helps me to produce better and more frequent
videos for you thank you for watching and you got this bro
