CONTROL Your Emotions Like AYANOKOJI KIYOTAKA
Summary
TLDRThis 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
🧘 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.
🤔 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.
Mindmap
Keywords
💡Composed
💡Emotional Control
💡Behavioral Stage
💡Physiological Stage
💡Mental Stage
💡Fake it Till You Make It
💡Box Breathing
💡Physiological Sigh
💡Meditation
💡Interoception
💡Consistency
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
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