Relaxation breathing and mindfulness

Question 1

Deep learning

Answer 1

In depth knowledge acquisition learning that is fostered by note-taking, which enables one to produce long-lasting results

Question 2

What are the key- ingredients of deep-learning

Answer 2

1. Paraphrasing
2. Identifying key-terms
   3 Making connections (through mind maps)

Question 3

Origin of mindfulness

Answer 3

for over 5000 years, people have been practicing mindfulness.

Question 4

The Ānāpānasati Sutta

Answer 4

is the first written record of relaxation breathing, qritten over 1500 years ago, that mentions the ““mindfulness of inhalation and exhalation” as means of getting the body to “quiet down” and attain enlightenment.

Question 5

What is the “first mental health cultivation” in history?

Answer 5

the Ānāpānasati Sutta

Question 6

Around what decade did the clinicians start using mindfulness as a method of treating mental health?

Answer 6

1980s

Question 7

Jon Kabat-Zinn

Answer 7

began the start of mindfulness as a way of dealing with mental health issues.

Question 8

What influenced Jon to begin teaching meditation?

Answer 8

his teaching was influenced after attending a talk of meditation, that was led by Zen Buddhist Philip Kapleau

Question 9

Meditation

Answer 9

meditation is a technique used to manage stress levels, and improve our physical and mental health

Question 10

Mindfulness program

Answer 10

Kabat-Zinn’s 8- week- mindfulness- based program that he developed in order to treat chronic pain is the most studied and implemented approach used to treat chronic pain today.

Question 11

Approximately how many patients recorded improvement of their chronic pain after practicing the relaxation breathing?

Answer 11

60% of the patients recorded 30% less chronic pain in just a span of 10 weeks.

Question 12

Reduction in mood difficulties

Answer 12

out of 85 studies carried out on relaxation techniques, 79 reported reduction in anxiety, depression, e
stress, and lack of attention.
These results were also lasting, and not a one time thing.

Question 13

What are the benefits of relaxation in math?

Answer 13

improved math grades and decreased math anxiety- breathing increases our ability to focus and concentrate

Question 14

For how long has the interest of breathing started advancing?

Answer 14

in the past 10 years

Question 15

Mindfulness

Answer 15

by paying attention, one becomes aware of their surrounding and is indulged with it in the moment.

Question 16

Importance of awareness training

Answer 16

is a skill that allows one only to focus on the present moment and prevent distracting thoughts/ feelings from shifting one’s focus

Question 17

What is the impact of meditation on the brain?

Answer 17

1. As we age, long-term meditators have more grey matter (is responsible for controlling movement, memory and emotions), compared to short-term meditators/ people who do not meditate at all.

Question 18

What are the two components of relaxation breathing and mindfulness?

Answer 18

Learning how to breathe slowly and focusing on your breathing

Question 19

When can relaxation breathing and mindfulness be used?

Answer 19

1. before an exam or a test
2. whenever we experience negative thoughts
3. before a presentation
4. when we abruptly wake up from our sleep.

Question 20

Stress

Answer 20

any pressure/ demand on our body or mind

Question 21

Stress as load

Answer 21

any stress about the amount of things you need to get done in a particular amount of time

Question 22

Stress as worry

Answer 22

negative thoughts/ feelings that are constantly playing in our heads.

Question 23

How can we deal with stress as load?

Answer 23

proper and backwards scheduling

Question 24

How to deal with stress as worry?

Answer 24

tracking our accomplishments, challenging negative thoughts, and practising relaxation breathing techniques.

Question 25

What steps should one follow when they begin to feel panicked/ under pressure?

Answer 25

Stop
breathe
focus
do