Chapter 1008 - 778: The Fragmented Scene
From [grounding exercises], then to [body awareness training], and now to the ["4-2-6" deep breathing].
This series of behavioral training has been carefully selected and combined by Nan Zhubin.
From outside to inside, from relief to release, from emergency to routine.
Each step progresses layer by layer to meet the current needs of the group guidance.
First, as the initial training, [grounding exercises] primarily awaken the body’s state—simple and unified proprioception training can quickly redirect their attention to the present, serving as a foundation for the entire behavioral training.
Next, the [body awareness training] further guides employees to focus on their internal sensations, with an emphasis on accepting their bodies, transitioning from external actions to internal awareness, allowing the mind and body to shift from tension and conflict to calm.
The current ["4-2-6" deep breathing] focuses on regulating the body.
After the ["4-2-6" deep breathing], another behavioral training will serve as the finale, marking the near completion of today’s psychological guidance workshop.
...
Nan Zhubin observes his employees in the audience, their eyes intently fixed on him.
He can clearly perceive that the micro expressions projected from their eyes have drastically changed since the beginning of the session.
"Next, please follow my instructions and start adjusting your breathing."
"There’s no need to count seconds in your head, I will do that for you," Nan Zhubin said with a smile, "All you need to do is—just breathe."
Nan Zhubin paused, watching as the crowd gradually sat up straight and attentive.
"Now, inhale—"
Hsss—
From Nan Zhubin’s perspective, he could see many people’s mouths open, and their chests or abdomens slightly bulge.
Luckily, the indoor ventilation was good.
[1, 2, 3, 4.] Nan Zhubin counts silently.
"Hold—"
The conference room suddenly became quiet.
[1, 2.]
"Exhale—"
Whoosh—
The near-unanimous sound resounded in the conference room again.
Nan Zhubin believes many people might feel a warm breeze behind their necks.
[1, 2, 3, 4, 5, 6.]
Not everyone could instantly follow Nan Zhubin’s breathing rhythm; some employees inhaled too quickly, or exhaled too hurriedly, stopping before the 6 seconds elapsed.
Fortunately, from both demonstration and practical perspectives, this session isn’t limited to just one try.
"Don’t rush, let’s inhale a bit slower, feel the breath filling your chest; and exhale more thoroughly, imagining expelling the anxiety and restlessness."
Nan Zhubin used a rather vivid metaphor.
As he observed the employees who hadn’t quite followed his deep breathing rhythm, Nan Zhubin said: "Some colleagues might find this breathing method unfamiliar at first."
There were nodding gestures from the audience.
Nan Zhubin smiled and shifted his tone: "I believe everyone, when facing tense situations, resorts to deep breathing to adjust their state, hoping to calm down."
"But such deep breathing doesn’t always work, and sometimes it even intensifies the tension."
Nodding gestures became more frequent in the audience.
Nan Zhubin smiled: "In our field of psychology, some experts study physiological aspects, leading to a discipline called [Physiological Psychology]."
"Experts in this field have specifically researched the effects of deep breathing, revealing that—when the exhalation time is significantly longer than inhalation, extended exhalation stimulates the vagus nerve, slowing heart rate, reducing blood pressure, and lowering stress hormones."
"The essence of our ’4-2-6’ breathing rhythm lies here—the 6-second exhalation far exceeds the 4-second inhalation."
Oh—
Some in the audience suddenly grasped the concept, while others exchanged bewildered glances.
How could it be that after years of deep breathing, someone now tells them they’ve been breathing wrong all along?
"And the 2-second pause in between isn’t about completely holding the breath but serves as a buffer and window for gas exchange."
Nan Zhubin continued: "An error common in deep breathing is—quickly inhaling deeply and then forcefully exhaling. This actually results in excessive carbon dioxide expulsion, potentially causing dizziness, numbness in limbs, inadvertently triggering a panic attack."
"Holding gently for 2 seconds allows oxygen and carbon dioxide in the lungs to balance adequately, preventing hyperventilation, making the entire breath steadier and controllable."
In psychiatry, there’s a condition called [panic attack] that Nan Zhubin once encountered.
A key physiological feature of [panic attack] individuals is it’s often accompanied by intense deep breathing resulting in "overbreathing." The perceived sense of dying and fear causes them to breathe rapidly; the more they breathe, the stronger the panic feels, reinforcing the near-death sensation.
The employees listened to Nan Zhubin’s explanation, some skeptically, others suddenly understanding, feeling as though the unsolvable tension they once experienced now had an explanation.
"This type of breathing differs from our regular deep breathing; for it to work, multiple rounds are necessary."
Nan Zhubin said: "After the first trial and error, please prepare to join me in several rounds of [’4-2-6’ deep breathing]."
Upon hearing this, some people in the audience felt a bit nervous.
Nan Zhubin paid no mind.
"Alright, next, please—inhale."
Hsss—
[1, 2, 3, 4.]
"Hold—"
[1, 2.]
"Exhale—"
Whoosh—
[1, 2, 3, 4, 5, 6.]
This time, the breathing rhythm across the room was noticeably more synchronized.
Nan Zhubin scanned the room with his gaze: "Alright, let’s go again. Inhale—"