CONTROL Your Emotions Like AYANOKOJI KIYOTAKA

Summary

This video script offers a three-stage guide to mastering emotional control, inspired by the composed character Ayanokoji from anime. It begins with behavioral techniques to project calm through body language, moves to physiological strategies like box breathing and the physiological sigh for stress reduction, and concludes with mental exercises in meditation. The script emphasizes the importance of choosing the right focus for meditation and suggests starting with short, consistent sessions to build the habit.

Takeaways

• 🧘‍♂️ Emulate Ayanokoji's Composure: Learn to control emotions like the calm and composed character Ayanokoji from anime.
• 📈 Three Stages of Emotional Control: Develop emotional control through behavioral, physiological, and mental stages.
• 🤔 Behavioral Stage: Control body language and facial expressions to project calmness and reduce anxiety.
• 💪 Posture Matters: Adopting strong, open postures can improve self-confidence and reduce anxiety.
• 🚫 Avoid Fidgeting: Deliberate and measured actions signal control and composure.
• 🌀 Overbreathing Issue: Most people breathe too much, which can exacerbate feelings of anxiety.
• 🔄 Box Breathing: Practice box breathing to combat overbreathing and improve breathing efficiency.
• 💨 The Physiological Sigh: A quick technique to reduce stress levels and bring the body into a calm state.
• 🧘‍♀️ Meditation Techniques: Use meditation to master emotional control, focusing on either inward or outward awareness.
• 🌈 Choose Meditation Focus: Determine whether inward or outward focus is more beneficial based on personal tendencies.
• 🔄 Breathing and Visualization: Combine breathing techniques with visualization for deeper emotional control.
• 📅 Consistency Over Duration: Prioritize daily meditation, even if short, to build the habit and improve emotional control.

Q & A

What is the main theme of the video about Ayanokoji?

The main theme of the video is to teach viewers how to control their emotions like the character Ayanokoji, using techniques divided into behavioral, physiological, and mental stages.

Why is Ayanokoji's composure considered a desirable trait to achieve?

Ayanokoji's composure is considered desirable because it allows him to remain calm and unfazed no matter the chaos around him, which is a trait that can be beneficial in various life situations.

What is the first stage of emotional control mentioned in the video?

The first stage of emotional control mentioned is the behavioral stage, which involves controlling facial expressions, adopting a strong open posture, and controlling movements to project calmness.

How can adopting a composed stance affect one's emotional state?

Adopting a composed stance can have a positive effect on one's emotional state by improving self-confidence and reducing anxiety, as it sends signals of confidence to both oneself and others.

What is the concept of 'fake it till you make it' in relation to controlling emotions?

The concept of 'fake it till you make it' in controlling emotions refers to consciously adopting a calm and composed physical demeanor to influence one's emotional state positively, breaking the cycle of stress-induced physical reactions.

What is the physiological stage of emotional control about?

The physiological stage of emotional control is about mastering breathing techniques, such as box breathing and the physiological sigh, to reduce stress levels and promote calmness.

What is box breathing and how does it help with emotional control?

Box breathing is an exercise that involves equal duration phases of inhaling, holding, exhaling, and holding again. It helps with emotional control by improving breathing efficiency and reducing over-breathing, which can exacerbate feelings of anxiety.

What is the physiological sigh and how does it work to reduce stress?

The physiological sigh is a breathing technique that involves a deep inhale, a sharp inhale to fully inflate the lungs, followed by a slow and complete exhale. It helps reset the respiratory system and shifts the body from a state of heightened arousal to a calmer state.

How does the length of exhalation compared to inhalation affect the heart rate during the physiological sigh?

The exhalation being longer than the inhalation during the physiological sigh slows down the heart rate. This is because exhaling causes the diaphragm to move up, compressing the space around the heart and reducing its volume, which in turn accelerates blood flow and signals the nervous system to slow down the heart rate.

What is the mental stage of emotional control and how does meditation fit into it?

The mental stage of emotional control involves mastering one's thoughts and feelings through meditation. It emphasizes the importance of choosing the right focus (inward or outward) and maintaining consistency in meditation practice to improve emotional control.

Why is consistency in meditation practice more important than duration?

Consistency in meditation practice is more important than duration because it helps build the habit of meditation, making it easier to maintain over time. Starting with short sessions and gradually increasing the duration naturally as the habit forms is a more effective approach.

Outlines

00:00

🧘 Mastering Emotional Control Like Ayanokoji

This paragraph introduces the video's theme of learning to control emotions by emulating the character Ayanokoji, known for his remarkable calmness. It outlines three stages for developing emotional control: behavioral, physiological, and mental. The narrator encourages full attention and commitment to the video's teachings, suggesting that it could potentially transform one's life. The paragraph concludes with a teaser about the importance of body language in managing stress and anxiety.

05:01

🤔 The Power of Posture and Breathing in Emotional Regulation

The second paragraph delves into the behavioral aspect of emotional control, emphasizing the impact of body language on stress levels. It discusses the 'fake it till you make it' strategy, suggesting that adopting a confident posture can reduce anxiety. The paragraph provides practical advice on controlling facial expressions, maintaining an open posture, and deliberate movements to project calmness. It also introduces the concept of box breathing as a method to combat over-breathing and promote physiological balance. The narrator then presents the physiological sigh, a quick and effective breathing technique for immediate stress relief, and suggests practicing cyclic sighing for sustained benefits.

Keywords

💡Composed

The term 'composed' refers to a state of being calm and collected, especially in stressful situations. In the video's context, it is used to describe the character Ayanokoji's demeanor. The video aims to teach viewers how to achieve a similar level of emotional control, using Ayanokoji as an example of someone who remains undisturbed by chaos.

💡Emotional Control

Emotional control is the ability to manage and regulate one's emotions, preventing them from dictating one's actions or reactions. The video's main theme revolves around developing this skill, suggesting that it is not only achievable but can be learned through specific techniques, as demonstrated with the character Ayanokoji.

💡Behavioral Stage

The behavioral stage is one of the three stages mentioned in the video for controlling emotions. It involves the conscious control of physical manifestations of stress, such as facial expressions and posture. The script suggests that by adopting a composed stance and controlling body language, one can positively influence their emotional state.

💡Physiological Stage

The physiological stage is another key phase in the process of emotional control discussed in the video. It focuses on the body's physiological responses to stress and how to manage them, particularly through breathing exercises like box breathing and the physiological sigh, which are aimed at reducing anxiety and promoting calmness.

💡Mental Stage

The mental stage is the final phase in the video's approach to emotional control. It involves meditation techniques to manage thoughts and emotions. The video emphasizes the importance of choosing the right type of meditation based on whether one tends to overthink or feel disconnected from their emotions.

💡Fake it Till You Make It

This phrase suggests that by acting as if one has a certain quality or ability, they can eventually develop it. In the script, it is used to explain how adopting a calm and confident posture can actually help reduce feelings of stress and anxiety, thus helping to 'fake' emotional control until it becomes genuine.

💡Box Breathing

Box breathing is a specific breathing technique mentioned in the video, which involves equal durations of inhaling, holding breath, exhaling, and holding the breath again. It is presented as a method to combat over-breathing and improve breathing efficiency, contributing to emotional control.

💡Physiological Sigh

The physiological sigh is a breathing exercise described in the video that involves a deep inhale, a sharp second inhale, and a slow exhale. It is said to instantly reduce stress levels by resetting the respiratory system and bringing the body to a calmer state.

💡Meditation

Meditation is a practice aimed at training attention and awareness, often used for emotional and mental well-being. The video discusses meditation as part of the mental stage of emotional control, emphasizing the importance of consistency and choosing the right focus (inward or outward) for effective practice.

💡Interoception

Interoception refers to the sense of the internal state of the body. In the context of the video, it is related to the awareness of one's breath during meditation, which can enhance the practice's effectiveness by making it more attuned to the body's physiological responses.

💡Consistency

Consistency is highlighted in the video as a key factor in developing emotional control through meditation. The script suggests starting with short, daily meditation sessions to build a habit, rather than striving for long sessions that may be difficult to maintain.

Highlights

Ayanokoji from 'Classroom of the Elite' is described as disturbingly calm and unfazed by chaos, a trait that can be achieved through specific techniques.

The video aims to teach viewers how to control their emotions like Ayanokoji through three stages: behavioral, physiological, and mental.

Physical manifestations of anxiety, such as fidgeting or tense posture, can amplify stress and are a key focus for behavioral control.

Adopting expansive postures like standing with shoulders back can improve self-confidence and reduce anxiety.

Controlling facial expressions and maintaining a neutral or relaxed smile can project calmness.

Practicing in low-stress environments can help make calm behaviors second nature for high-pressure situations.

Over-breathing is common and can exacerbate anxiety; box breathing is introduced as a technique to combat this.

Box breathing involves equal phases of inhaling, holding, exhaling, and holding again, starting with 4 seconds per phase.

The physiological sigh is a quick stress reduction technique that can be done anywhere and takes only a few seconds.

Cyclic sighing, repeating the physiological sigh for 5 minutes, can provide prolonged stress relief throughout the day.

The physiological sigh works by promoting calmness through a longer exhalation phase, which slows the heart rate.

Breathing techniques should be combined with visualization for optimal emotional control.

Meditation is introduced as a method for mastering emotional control, with a focus on correct technique to avoid potential negative effects.

Choosing between inward and outward focus in meditation depends on whether one tends to overthink or feels disconnected from emotions.

Three meditation techniques are presented based on the inward/outward focus test, challenging viewers to choose the one that is most difficult for them.

Consistency in meditation is prioritized over duration, with a recommendation to start with one minute a day.

The video concludes with a call to action for viewers to like and subscribe for more content on emotional control techniques.

Transcripts

[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