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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:04,940 Hello, my name is Chun-il-in. I want to talk with you about breathing. 2 00:00:04,940 --> 00:00:09,340 Breathing is the single most important action in our lives. 3 00:00:09,340 --> 00:00:13,740 And yet, since breathing is something we do automatically, 4 00:00:13,740 --> 00:00:19,440 unless we are having difficulty breathing, we really think about it. 5 00:00:19,440 --> 00:00:22,220 We know breathing is essential to life. 6 00:00:22,220 --> 00:00:30,299 What most of us don't know is that the way we breathe is essential to how fully we can live. 7 00:00:30,299 --> 00:00:37,660 It is through breathing that we take in oxygen to fuel our minds and bodies. 8 00:00:37,660 --> 00:00:41,780 The more fuel we have, the better we function. 9 00:00:41,780 --> 00:00:46,060 The more effectively we breathe, the more fully we can live. 10 00:00:46,060 --> 00:00:52,460 The benefits of effective breathing include increased oxygen uptake, 11 00:00:52,460 --> 00:00:57,900 increased oxygenation of the blood, tissues, muscles and organs, 12 00:00:57,900 --> 00:01:04,580 relaxation of the body, calming of the mind, balance of the emotions, 13 00:01:04,580 --> 00:01:09,260 enhanced mental focus, clarity and creativity, 14 00:01:09,260 --> 00:01:15,100 relief of stress, and stress is the leading cause of illness. 15 00:01:15,100 --> 00:01:17,740 And if you have high blood pressure, 16 00:01:17,740 --> 00:01:25,500 proper breathing technique can help lower your blood pressure naturally and often dramatically. 17 00:01:25,500 --> 00:01:35,740 Put simply, effective breathing can help make you healthier, happier, faster, stronger, calm and smarter, 18 00:01:35,740 --> 00:01:39,899 which is pretty wonderful when you stop and think about it. 19 00:01:39,900 --> 00:01:46,140 Something as simple as breathing effectively can be so powerfully beneficial. 20 00:01:46,140 --> 00:01:49,900 On the other hand, if you are not breathing effectively, 21 00:01:49,900 --> 00:01:57,820 you simply cannot be as strong, as calm, as fast, as smart, as creative, 22 00:01:57,820 --> 00:02:01,340 or as healthy as you could be. 23 00:02:01,340 --> 00:02:07,420 On average, when we are resting and not exerting ourselves, 24 00:02:07,420 --> 00:02:12,700 most of us breathe at a rate of 15 to 20 breaths per minute. 25 00:02:12,700 --> 00:02:23,420 Breathing then rapidly is so shallow, it only allows you to utilize about 60% of the capacity of your lungs. 26 00:02:23,420 --> 00:02:30,540 Put another way, it only allows you to intake about 60% of the oxygen your body needs 27 00:02:30,540 --> 00:02:34,620 to live and function most effectively. 28 00:02:34,620 --> 00:02:40,700 If your lungs are only feeling to 60% capacity with each breath, 29 00:02:40,700 --> 00:02:46,940 that means about 40% of the air in your lungs at any given moment is not fresh air. 30 00:02:47,820 --> 00:02:51,500 It's stale air. Think about that for a minute. 31 00:02:52,860 --> 00:02:58,460 Imagine how sluggishly your car would run if each time their pistons fired, 32 00:02:58,460 --> 00:03:03,500 the chamber only contains 60% of their fuel capacity. 33 00:03:03,500 --> 00:03:07,740 You would take that car straight to the mechanic, 34 00:03:07,740 --> 00:03:15,260 yet most people breathe that way and just learn to live with it because they don't know there's a better way. 35 00:03:15,260 --> 00:03:23,740 In recent years, Western doctors have come to recognize the great benefits associated with the 36 00:03:23,740 --> 00:03:30,460 effective breathing techniques and many are recommending them to their patients, especially those with 37 00:03:30,460 --> 00:03:37,260 high blood pressure. In Eastern cultures, effective breathing techniques have been the corner 38 00:03:37,260 --> 00:03:44,220 stones of health and wellness practices such as yoga in India and Chi-Gong in China for thousands of 39 00:03:44,220 --> 00:03:51,980 years. In yoga and Chi-Gong practice, we know that optimal health begins with effective breathing. 40 00:03:51,980 --> 00:03:57,739 Slow, sustain, gentle, deep breathing is the key. 41 00:03:59,739 --> 00:04:07,260 You need to slow your rate of breathing to 10 breaths per minute or less and sustain it for at least 42 00:04:07,260 --> 00:04:16,459 15 minutes. Just 15 minutes every day if possible. Now there's even a device you can buy that is 43 00:04:16,459 --> 00:04:23,180 highly recommended by medical centers that will help you slow your rate of breathing to 10 breaths 44 00:04:23,180 --> 00:04:30,780 per minute for 15 minutes each session. The device costs several hundred dollars and I'm sure it is 45 00:04:30,780 --> 00:04:39,900 an excellent device. But what the research clearly shows is that it is not a device that's important. 46 00:04:39,900 --> 00:04:46,380 It is your slow, sustained, gentle, deep breathing that makes all the difference. 47 00:04:47,820 --> 00:04:55,500 What I want to share with you here is a simple yet powerful effective method for enhancing the 48 00:04:55,500 --> 00:05:01,659 benefits of breathing. It's based on the Chinese method that dates back thousands of years. 49 00:05:01,660 --> 00:05:09,580 I call it energy breathing because this method of breathing can help you be healthier, 50 00:05:10,300 --> 00:05:18,620 feel happier and have more energy. All you have to do is listen and follow my guidance as you breathe. 51 00:05:19,660 --> 00:05:27,580 It really is just that simple. On the next track, I will guide you through 15 minutes of energy 52 00:05:27,580 --> 00:05:34,460 breathing at the rate of 10 breaths per minute or slightly slower. But first, I want you to get 53 00:05:34,460 --> 00:05:42,539 a feeling for it. Remember, this type of breathing helps you update more oxygen to every cell of your 54 00:05:42,539 --> 00:05:51,340 body and helps your mind and body relax more completely. So, the more relaxed you are when we begin, 55 00:05:51,340 --> 00:05:59,979 the more beneficial it will be. I want you to sit or lie down and be comfortable. Try to keep your 56 00:05:59,979 --> 00:06:06,460 spine as straight as possible but don't force it. Sitting in a straight back chair can help 57 00:06:06,460 --> 00:06:11,179 or lying flat on your back, whatever is most comfortable for you. 58 00:06:13,179 --> 00:06:18,539 Allow yourself to relax and be comfortable. Loosen your collar or your belt. 59 00:06:18,540 --> 00:06:24,220 Kick off your shoes if you like. Just relax and be comfortable. 60 00:06:24,220 --> 00:06:32,060 During your energy breathing, I want you to breathe in and out only through your nose if you can. 61 00:06:32,060 --> 00:06:39,900 If you have difficulty with that because of a cold or congestion, you can breathe through your mouth, 62 00:06:39,900 --> 00:06:43,660 but breathing in and out through your nose is even better. 63 00:06:43,660 --> 00:06:54,940 To get started, take three slow, gentle deep breaths. Breathing slowly, gently and deeply is our goal. 64 00:06:55,820 --> 00:07:02,700 That's where all the benefits come from. Now, we are going to practice breathing at a rate of 65 00:07:02,700 --> 00:07:08,220 10 breaths per minute for just a feel breath to help you get the feel for it. 66 00:07:08,220 --> 00:07:21,260 Now, instead of saying breathe in and breathe out, I'm going to use the sound on and on. 67 00:07:25,740 --> 00:07:31,180 I find this sound more comforting and relaxing and that's part of our goal. 68 00:07:31,180 --> 00:07:40,940 Breathe in when you hear, and continue to inhale to the end of the sound. 69 00:07:42,460 --> 00:07:50,300 When you hear more, begin breathing out and continue to exhale until the sound stops. 70 00:07:51,580 --> 00:07:57,980 Just follow my guidance as you breathe in and out slowly, gently and deeply. 71 00:07:57,980 --> 00:08:01,580 Ready? And we begin. 72 00:08:27,980 --> 00:08:32,539 More exhale. 73 00:08:32,539 --> 00:08:43,339 More. 74 00:08:43,339 --> 00:08:45,339 More. 75 00:08:45,339 --> 00:08:53,020 More. 76 00:08:53,020 --> 00:08:57,339 Very good. And now just relax and breathe normally. 77 00:08:57,340 --> 00:09:06,620 That's all there is to it. At that pace, you were actually breathing a little slower than 10 78 00:09:06,620 --> 00:09:13,820 breaths per minute, which is even better. The slower and deeper you can breathe for at least 50 79 00:09:13,820 --> 00:09:23,020 minutes each day, the more benefits you will receive. One more point to keep in mind. As you breathe, 80 00:09:23,020 --> 00:09:31,980 try to keep your mental focus on your breathing. Focus on the air feeling your lungs as you breathe in 81 00:09:31,980 --> 00:09:39,420 and focus on emptying the air from your lungs as you breathe out. If your mind wanders to something 82 00:09:39,420 --> 00:09:47,180 else, that's okay. When you notice it, just gently bring your mind back to your breathing. 83 00:09:47,180 --> 00:09:54,219 On the next track, I will guide you through 15 minutes of slow, gentle, deep breathing. 84 00:09:54,220 --> 00:10:23,900 All you have to do is relax yourself and follow along. 9597

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