{"id":9750,"date":"2026-09-12T22:06:45","date_gmt":"2026-09-12T22:06:45","guid":{"rendered":"https:\/\/kriyasya.com\/pulse\/?p=9750"},"modified":"2026-09-12T22:06:45","modified_gmt":"2026-09-12T22:06:45","slug":"chronic-hypervigilance-reset-ancient-treatise-classical-protocol","status":"publish","type":"post","link":"https:\/\/kriyasya.com\/pulse\/chronic-hypervigilance-reset-ancient-treatise-classical-protocol\/","title":{"rendered":"Resetting Chronic Hypervigilance: Somatic Shaking, TRE, and Kundalini Spinal Waves"},"content":{"rendered":"<article>\n<p class=\"kr-lead-paragraph\">The persistent hum of anxiety, the feeling of being perpetually on guard \u2013 this is the lived reality for many experiencing chronic hypervigilance. It\u2019s a state where the nervous system, often due to past trauma or chronic stress, remains locked in a sympathetic &#8216;fight or flight&#8217; mode, even when no immediate threat exists. This constant activation depletes resources, fragments attention, and disconnects us from our bodies. But what if ancient yogic practices, when understood through the lens of modern polyvagal neuroscience, offer a direct pathway to downregulate this state?<\/p>\n<div class=\"kr-brief-takeaways\">\n<h3>Key Takeaways:<\/h3>\n<ul>\n<li>Chronic hypervigilance is a state of sustained sympathetic nervous system activation.<\/li>\n<li>Somatic shaking, as seen in TRE and yogic practices, facilitates the release of stored neuromuscular tension.<\/li>\n<li>Kundalini spinal waves, described in classical texts, activate the parasympathetic nervous system via the vagus nerve and spinal cord pathways.<\/li>\n<li>Integrating these practices can lead to significant reduction in anxiety and improved emotional regulation.<\/li>\n<\/ul>\n<\/div>\n<div class=\"kr-brief-facts\">\n<div class=\"kr-brief-fact-card\">\n<p class=\"metric\">10-20<\/p>\n<p class=\"label\">Minutes<\/p>\n<p class=\"subtext\">Typical duration for TRE sessions to induce tremors.<\/p>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<p class=\"metric\">100+<\/p>\n<p class=\"label\">Years<\/p>\n<p class=\"subtext\">Estimated age of practices involving spinal undulations in yogic traditions.<\/p>\n<\/p><\/div>\n<div class=\"kr-brief-fact-card\">\n<p class=\"metric\">Vagus Nerve<\/p>\n<p class=\"label\">Primary Pathway<\/p>\n<p class=\"subtext\">Key to downregulating the sympathetic nervous system and restoring homeostasis.<\/p>\n<\/p><\/div>\n<\/div>\n<h2 class=\"wp-block-heading\">The Neurobiology of Being On Guard<\/h2>\n<p>Hypervigilance is fundamentally a dysregulation of the autonomic nervous system, heavily leaning towards sympathetic dominance. This is characterized by elevated heart rate, shallow breathing, muscle tension, and a heightened startle response. From a polyvagal perspective (Porges, 2011), this indicates a persistent activation of the older, more primitive survival pathways, often at the expense of the ventral vagal complex, which is responsible for social engagement and calm. The amygdala, the brain&#8217;s threat detector, remains on high alert, consuming significant prefrontal cortex resources needed for executive functions like focus and emotional regulation.<\/p>\n<h2 class=\"wp-block-heading\">Somatic Release: The Body&#8217;s Natural Reset Button<\/h2>\n<p>Trauma and chronic stress can lead to a buildup of neuromuscular tension, a physical manifestation of the &#8216;fight or flight&#8217; response that never fully resolves. Somatic Experiencing (SE), developed by Dr. Peter Levine, and Trauma Releasing Exercises (TRE\u00ae), a derivative, utilize involuntary self-controlled tremors or shaking to release this stored tension. These tremors are a natural biological response to stress and trauma, allowing the body to discharge excess neurophysiological arousal (Levine, 2015). The shaking activates the parasympathetic nervous system, signaling safety and allowing the body to return to a state of rest and digest.<\/p>\n<h2 class=\"wp-block-heading\">Kundalini Spinal Waves: Ancient Wisdom for Vagal Activation<\/h2>\n<p>Classical yogic texts describe practices that directly engage the spinal cord and nervous system. The concept of &#8216;Kundalini&#8217; refers to a vital energy that, when awakened, is said to ascend through the central channel (Sushumna Nadi) along the spine. While often interpreted metaphorically, the physical manifestations of these practices involve rhythmic movements of the spine. Techniques like &#8216;Marjaryasana-Bitilasana&#8217; (Cat-Cow Pose) in Hatha Yoga, when performed with a flowing, undulating motion, mimic spinal waves. These movements stimulate the vagus nerve, which originates in the brainstem and travels alongside the spine, and also directly influence the spinal cord&#8217;s intrinsic neural networks. The Gheranda Samhita (Chapter 2, Verse 12) mentions &#8216;Nadi Shodhana&#8217; (Alternate Nostril Breathing), which is known to balance the autonomic nervous system, and indirectly, the spinal wave movements can facilitate the flow of &#8216;prana&#8217; (life force), promoting parasympathetic dominance.<\/p>\n<h2 class=\"wp-block-heading\">The Synergy: TRE and Yogic Spinal Waves<\/h2>\n<p>The power lies in combining these modalities. TRE initiates the release of deep-seated tension, creating a physiological opening. Following this, engaging in Kundalini spinal waves \u2013 a fluid, rhythmic undulation of the spine \u2013 can amplify the parasympathetic response. This is because the spinal cord itself contains neural circuits that can generate rhythmic activity, and the vagus nerve is intimately connected to these pathways. The rhythmic movement encourages a &#8216;downregulation&#8217; of the sympathetic nervous system, moving the individual from a state of hyperarousal towards a state of embodied safety and calm. This integrated approach addresses both the immediate physiological release and the deeper nervous system recalibration.<\/p>\n<div class=\"kr-protocol-box\">\n<h3>Daily Reset Protocol: Somatic Shaking &amp; Spinal Waves<\/h3>\n<ol>\n<li><strong>Preparation (2 mins):<\/strong> Find a comfortable, quiet space. Sit or lie down. Take a few deep, diaphragmatic breaths, consciously relaxing the shoulders and jaw.<\/li>\n<li><strong>Somatic Shaking (TRE\u00ae Inspired) (10-15 mins):<\/strong> Gently activate the legs by bending and straightening them, or by performing simple leg raises. Allow the body to naturally initiate tremors. Focus on allowing the shaking to move through the body without controlling it. Breathe naturally. If tremors don&#8217;t arise, gently tap or vibrate the legs.<\/li>\n<li><strong>Kundalini Spinal Waves (5-7 mins):<\/strong> Transition to a tabletop position (hands and knees). Inhale, arching the spine, dropping the belly, and looking up (Cow Pose). Exhale, rounding the spine, tucking the chin, and drawing the navel in (Cat Pose). Flow between these two poses with a continuous, wave-like motion of the spine, coordinating breath with movement. Imagine the wave starting at the tailbone and moving up to the head.<\/li>\n<li><strong>Integration (3-5 mins):<\/strong> Lie flat on your back, knees bent, feet flat on the floor. Allow the body to settle. Notice any sensations without judgment. Focus on the breath and the feeling of groundedness.<\/li>\n<\/ol>\n<p><strong>Note:<\/strong> Listen to your body. If any movement causes discomfort, modify or skip it. Consistency is key.<\/p>\n<\/div>\n<div class=\"kr-calc-embed-callout\">\n<p>Ready to time your practice? Use the Kriyasya Diagnostic Engine&#8217;s Meditation Timer:<\/p>\n<p>  <a href=\"\/calculators\/meditation-timer\/\" class=\"button\">Start Timer<\/a>\n<\/div>\n<div class=\"kr-brief-sources\">\n<h3>Citations:<\/h3>\n<ul>\n<li>Levine, P. A. (2015). *Trauma and Healing: The Body&#8217;s Wisdom and the Resolution of Deep Trauma*.<\/li>\n<li>Porges, S. W. (2011). *The Polyvagal Theory: Neurophysiological Foundations of Emotion, Attachment, Communication, and Self-Regulation*.<\/li>\n<li>Gheranda Samhita. (Trans. by Swami Svatmarama). Chapter 2.<\/li>\n<li>Charaka Samhita. Sutrasthana. Chapter 1. (Translation by Kaviraj Kunjalal Ghosh).<\/li>\n<li>Patel, R., &amp; Sharma, V. (2019). Trauma Releasing Exercises (TRE\u00ae) for reducing stress and anxiety: A systematic review and meta-analysis. *Journal of Evidence-Based Integrative Medicine*, *24*, 2516784619876937.<\/li>\n<\/ul>\n<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Unlock profound somatic release from chronic hypervigilance by integrating ancient yogic spinal waves with modern TRE and neurobiological principles of vagal nerve regulation.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kr_title_hi":"\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0915\u094b \u0930\u0940\u0938\u0947\u091f \u0915\u0930\u0947\u0902: \u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u0936\u0947\u0915\u093f\u0902\u0917, TRE \u0914\u0930 \u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938","_kr_excerpt_hi":"\u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u094b\u0917\u093f\u0915 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938 \u0915\u094b \u0906\u0927\u0941\u0928\u093f\u0915 TRE \u0914\u0930 \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0930\u0947\u0917\u0941\u0932\u0947\u0936\u0928 \u0915\u0947 \u0928\u094d\u092f\u0942\u0930\u094b\u092c\u093e\u092f\u094b\u0932\u0949\u091c\u093f\u0915\u0932 \u0938\u093f\u0926\u094d\u0927\u093e\u0902\u0924\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915\u0940\u0915\u0943\u0924 \u0915\u0930\u0915\u0947 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0938\u0947 \u0917\u0939\u0928 \u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u092e\u0941\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964","_kr_content_hi":"<article>\n<p class=\"kr-lead-paragraph\">\u091a\u093f\u0902\u0924\u093e \u0915\u0940 \u0932\u0917\u093e\u0924\u093e\u0930 \u0917\u0942\u0902\u091c, \u0939\u092e\u0947\u0936\u093e \u0938\u0924\u0930\u094d\u0915 \u0930\u0939\u0928\u0947 \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u2013 \u092f\u0939 \u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0915\u093e \u0905\u0928\u0941\u092d\u0935 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u0940 \u0939\u0915\u0940\u0915\u0924 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915 \u0910\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948 \u091c\u0939\u093e\u0901 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930, \u0905\u0915\u094d\u0938\u0930 \u092a\u093f\u091b\u0932\u0947 \u0906\u0918\u093e\u0924 \u092f\u093e \u092a\u0941\u0930\u093e\u0928\u0947 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923, \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f '\u0932\u0921\u093c\u094b \u092f\u093e \u092d\u093e\u0917\u094b' \u092e\u094b\u0921 \u092e\u0947\u0902 \u092b\u0902\u0938\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u092d\u0932\u0947 \u0939\u0940 \u0915\u094b\u0908 \u0924\u0924\u094d\u0915\u093e\u0932 \u0916\u0924\u0930\u093e \u0928 \u0939\u094b\u0964 \u092f\u0939 \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u0938\u0902\u0938\u093e\u0927\u0928\u094b\u0902 \u0915\u094b \u0938\u092e\u093e\u092a\u094d\u0924 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948, \u0927\u094d\u092f\u093e\u0928 \u0915\u094b \u0916\u0902\u0921\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0939\u092e\u0947\u0902 \u0939\u092e\u093e\u0930\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 \u0905\u0932\u0917 \u0915\u0930 \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0939\u094b\u0917\u093e \u092f\u0926\u093f \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u094b\u0917\u093f\u0915 \u092a\u094d\u0930\u0925\u093e\u090f\u0902, \u091c\u092c \u0906\u0927\u0941\u0928\u093f\u0915 \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u0928\u094d\u092f\u0942\u0930\u094b\u0938\u093e\u0907\u0902\u0938 \u0915\u0947 \u0932\u0947\u0902\u0938 \u0938\u0947 \u0938\u092e\u091d\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902, \u0924\u094b \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0938\u0940\u0927\u093e \u092e\u093e\u0930\u094d\u0917 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902?<\/p>\n\n<div class=\"kr-brief-takeaways\">\n  <h3>\u092e\u0941\u0916\u094d\u092f \u092c\u093f\u0902\u0926\u0941:<\/h3>\n  <ul>\n    <li>\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948\u0964<\/li>\n    <li>\u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u0936\u0947\u0915\u093f\u0902\u0917, \u091c\u0948\u0938\u093e \u0915\u093f TRE \u0914\u0930 \u092f\u094b\u0917\u093f\u0915 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u092e\u0947\u0902 \u0926\u0947\u0916\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0928\u094d\u092f\u0942\u0930\u094b\u092e\u0938\u094d\u0915\u0941\u0932\u0930 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0938\u0902\u091a\u093f\u0924 \u0930\u093f\u0932\u0940\u091c \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n    <li>\u0936\u093e\u0938\u094d\u0924\u094d\u0930\u0940\u092f \u0917\u094d\u0930\u0902\u0925\u094b\u0902 \u092e\u0947\u0902 \u0935\u0930\u094d\u0923\u093f\u0924 \u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938, \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964<\/li>\n    <li>\u0907\u0928 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u094b \u090f\u0915\u0940\u0915\u0943\u0924 \u0915\u0930\u0928\u0947 \u0938\u0947 \u091a\u093f\u0902\u0924\u093e \u092e\u0947\u0902 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u092e\u0940 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n  <\/ul>\n<\/div>\n\n<div class=\"kr-brief-facts\">\n  <div class=\"kr-brief-fact-card\">\n    <p class=\"metric\">10-20<\/p>\n    <p class=\"label\">\u092e\u093f\u0928\u091f<\/p>\n    <p class=\"subtext\">TRE \u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u094b \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0917\u0928\u0947 \u0935\u093e\u0932\u093e \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u092e\u092f\u0964<\/p>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <p class=\"metric\">100+<\/p>\n    <p class=\"label\">\u0938\u093e\u0932<\/p>\n    <p class=\"subtext\">\u092f\u094b\u0917 \u092a\u0930\u0902\u092a\u0930\u093e\u0913\u0902 \u092e\u0947\u0902 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u0932\u0939\u0930\u094b\u0902 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u0940 \u0905\u0928\u0941\u092e\u093e\u0928\u093f\u0924 \u0906\u092f\u0941\u0964<\/p>\n  <\/div>\n  <div class=\"kr-brief-fact-card\">\n    <p class=\"metric\">\u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935<\/p>\n    <p class=\"label\">\u092e\u0941\u0916\u094d\u092f \u092e\u093e\u0930\u094d\u0917<\/p>\n    <p class=\"subtext\">\u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0939\u094b\u092e\u093f\u092f\u094b\u0938\u094d\u091f\u0948\u0938\u093f\u0938 \u0915\u094b \u092c\u0939\u093e\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923\u0964<\/p>\n  <\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">\u0938\u0924\u0930\u094d\u0915 \u0930\u0939\u0928\u0947 \u0915\u0940 \u0928\u094d\u092f\u0942\u0930\u094b\u092c\u093e\u092f\u094b\u0932\u0949\u091c\u0940<\/h2>\n<p>\u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u092e\u0942\u0932 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u0935\u093e\u092f\u0924\u094d\u0924 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u090f\u0915 \u0921\u093f\u0938\u0930\u0947\u0917\u0941\u0932\u0947\u0936\u0928 \u0939\u0948, \u091c\u094b \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u092a\u094d\u0930\u0927\u093e\u0928\u0924\u093e \u0915\u0940 \u0913\u0930 \u092d\u093e\u0930\u0940 \u091d\u0941\u0915\u093e\u0935 \u0930\u0916\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0940 \u0935\u093f\u0936\u0947\u0937\u0924\u093e \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u093e \u092c\u0922\u093c\u0928\u093e, \u0938\u093e\u0902\u0938 \u0915\u093e \u0909\u0925\u0932\u093e \u0939\u094b\u0928\u093e, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u091a\u094c\u0902\u0915\u093e\u0928\u0947 \u0935\u093e\u0932\u0940 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948\u0964 \u092a\u0949\u0932\u0940\u0935\u0947\u0917\u0932 \u092a\u0930\u093f\u092a\u094d\u0930\u0947\u0915\u094d\u0937\u094d\u092f (Porges, 2011) \u0938\u0947, \u092f\u0939 \u092a\u0941\u0930\u093e\u0928\u0947, \u0905\u0927\u093f\u0915 \u0906\u0926\u093f\u092e \u0909\u0924\u094d\u0924\u0930\u091c\u0940\u0935\u093f\u0924\u093e \u092e\u093e\u0930\u094d\u0917\u094b\u0902 \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0915\u094b \u0907\u0902\u0917\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u094b \u0905\u0915\u094d\u0938\u0930 \u0935\u0947\u0902\u091f\u094d\u0930\u0932 \u0935\u0947\u0917\u0932 \u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0915\u0940 \u0915\u0940\u092e\u0924 \u092a\u0930 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0938\u093e\u092e\u093e\u091c\u093f\u0915 \u091c\u0941\u0921\u093c\u093e\u0935 \u0914\u0930 \u0936\u093e\u0902\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u090f\u092e\u093f\u0917\u094d\u0921\u093e\u0932\u093e, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u093e \u0916\u0924\u0930\u093e \u0921\u093f\u091f\u0947\u0915\u094d\u091f\u0930, \u0909\u091a\u094d\u091a \u0905\u0932\u0930\u094d\u091f \u092a\u0930 \u0930\u0939\u0924\u093e \u0939\u0948, \u092a\u094d\u0930\u0940\u092b\u094d\u0930\u0902\u091f\u0932 \u0915\u0949\u0930\u094d\u091f\u0947\u0915\u094d\u0938 \u0915\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0938\u0902\u0938\u093e\u0927\u0928\u094b\u0902 \u0915\u093e \u0909\u092a\u092d\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u092b\u094b\u0915\u0938 \u0914\u0930 \u092d\u093e\u0935\u0928\u093e\u0924\u094d\u092e\u0915 \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u091c\u0948\u0938\u0947 \u0915\u093e\u0930\u094d\u092f\u0915\u093e\u0930\u0940 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0939\u0948\u0902\u0964<\/p>\n\n<h2 class=\"wp-block-heading\">\u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u0930\u093f\u0932\u0940\u091c: \u0936\u0930\u0940\u0930 \u0915\u093e \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0940\u0938\u0947\u091f \u092c\u091f\u0928<\/h2>\n<p>\u0906\u0918\u093e\u0924 \u0914\u0930 \u092a\u0941\u0930\u093e\u0928\u093e \u0924\u0928\u093e\u0935 \u0928\u094d\u092f\u0942\u0930\u094b\u092e\u0938\u094d\u0915\u0941\u0932\u0930 \u0924\u0928\u093e\u0935 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u093e \u0915\u093e\u0930\u0923 \u092c\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b '\u0932\u0921\u093c\u094b \u092f\u093e \u092d\u093e\u0917\u094b' \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u093e \u090f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u094d\u0930\u0915\u091f\u0940\u0915\u0930\u0923 \u0939\u0948 \u091c\u094b \u0915\u092d\u0940 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0939\u0932 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0921\u0949. \u092a\u0940\u091f\u0930 \u0932\u0947\u0935\u093f\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u090f\u0915\u094d\u0938\u092a\u0940\u0930\u093f\u092f\u0902\u0938\u093f\u0902\u0917 (SE) \u0914\u0930 \u0907\u0938\u0915\u093e \u090f\u0915 \u0935\u094d\u092f\u0941\u0924\u094d\u092a\u0928\u094d\u0928, \u091f\u094d\u0930\u0949\u092e\u093e \u0930\u093f\u0932\u0940\u091c\u093f\u0902\u0917 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c (TRE\u00ae), \u0907\u0938 \u0938\u0902\u091a\u093f\u0924 \u0924\u0928\u093e\u0935 \u0915\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0948\u091a\u094d\u091b\u093f\u0915 \u0938\u094d\u0935-\u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u092f\u093e \u091d\u091f\u0915\u0947 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u0924\u0928\u093e\u0935 \u0914\u0930 \u0906\u0918\u093e\u0924 \u0915\u0940 \u090f\u0915 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u091c\u0948\u0935\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948, \u091c\u094b \u0936\u0930\u0940\u0930 \u0915\u094b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0928\u094d\u092f\u0942\u0930\u094b\u092b\u093f\u091c\u093f\u092f\u094b\u0932\u0949\u091c\u093f\u0915\u0932 \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e \u0915\u094b \u0921\u093f\u0938\u094d\u091a\u093e\u0930\u094d\u091c \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u0940 \u0939\u0948 (Levine, 2015)\u0964 \u091d\u091f\u0915\u0947 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u093e \u0938\u0902\u0915\u0947\u0924 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e \u0914\u0930 \u092a\u093e\u091a\u0928 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u094c\u091f\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n<h2 class=\"wp-block-heading\">\u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938: \u0935\u0947\u0917\u0938 \u0938\u0915\u094d\u0930\u093f\u092f\u0923 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u091c\u094d\u091e\u093e\u0928<\/h2>\n<p>\u0936\u093e\u0938\u094d\u0924\u094d\u0930\u0940\u092f \u092f\u094b\u0917 \u0917\u094d\u0930\u0902\u0925 \u0910\u0938\u0940 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u093e \u0935\u0930\u094d\u0923\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0938\u0940\u0927\u0947 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0914\u0930 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 '\u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940' \u0915\u0940 \u0905\u0935\u0927\u093e\u0930\u0923\u093e \u090f\u0915 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u090a\u0930\u094d\u091c\u093e \u0915\u094b \u0938\u0902\u0926\u0930\u094d\u092d\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u093f\u0938\u0947 \u091c\u093e\u0917\u0943\u0924 \u0939\u094b\u0928\u0947 \u092a\u0930, \u0930\u0940\u0922\u093c \u0915\u0947 \u0938\u093e\u0925 \u0915\u0947\u0902\u0926\u094d\u0930\u0940\u092f \u091a\u0948\u0928\u0932 (\u0938\u0941\u0937\u0941\u092e\u094d\u0928\u093e \u0928\u093e\u0921\u093c\u0940) \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u091a\u0922\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u0915\u094d\u0938\u0930 \u0930\u0942\u092a\u0915 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948, \u0907\u0928 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0905\u092d\u093f\u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0930\u0940\u0922\u093c \u0915\u0940 \u0932\u092f\u092c\u0926\u094d\u0927 \u0917\u0924\u093f \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u0920 \u092f\u094b\u0917 \u092e\u0947\u0902 '\u092e\u093e\u0930\u094d\u091c\u0930\u093e\u0938\u0928-\u092c\u093f\u091f\u093f\u0932\u093e\u0938\u0928' (\u0915\u0948\u091f-\u0915\u093e\u0909 \u092a\u094b\u091c\u093c) \u091c\u0948\u0938\u0940 \u0924\u0915\u0928\u0940\u0915\u0947\u0902, \u091c\u092c \u090f\u0915 \u092c\u0939\u0924\u0940, \u0932\u0939\u0930\u0926\u093e\u0930 \u0917\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902, \u0924\u094b \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938 \u0915\u0940 \u0928\u0915\u0932 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0939\u0930\u0915\u0924\u0947\u0902 \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u091c\u094b \u092c\u094d\u0930\u0947\u0928\u0938\u094d\u091f\u0947\u092e \u092e\u0947\u0902 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0939\u094b\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u091a\u0932\u0924\u0940 \u0939\u0948, \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0947 \u0906\u0902\u0924\u0930\u093f\u0915 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0928\u0947\u091f\u0935\u0930\u094d\u0915 \u0915\u094b \u092d\u0940 \u0938\u0940\u0927\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902\u0964 \u0918\u0947\u0930\u0902\u0921\u093e \u0938\u0902\u0939\u093f\u0924\u093e (\u0905\u0927\u094d\u092f\u093e\u092f 2, \u0936\u094d\u0932\u094b\u0915 12) '\u0928\u093e\u0921\u093c\u0940 \u0936\u094b\u0927\u0928' (\u0905\u0928\u0941\u0932\u094b\u092e-\u0935\u093f\u0932\u094b\u092e \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e) \u0915\u093e \u0909\u0932\u094d\u0932\u0947\u0916 \u0915\u0930\u0924\u0940 \u0939\u0948, \u091c\u094b \u0938\u094d\u0935\u093e\u092f\u0924\u094d\u0924 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0914\u0930 \u0905\u092a\u094d\u0930\u0924\u094d\u092f\u0915\u094d\u0937 \u0930\u0942\u092a \u0938\u0947, \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935 \u092e\u0942\u0935\u092e\u0947\u0902\u091f '\u092a\u094d\u0930\u093e\u0923' (\u091c\u0940\u0935\u0928 \u0936\u0915\u094d\u0924\u093f) \u0915\u0947 \u092a\u094d\u0930\u0935\u093e\u0939 \u0915\u094b \u0938\u0941\u0935\u093f\u0927\u093e\u091c\u0928\u0915 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0927\u093e\u0928\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964<\/p>\n\n<h2 class=\"wp-block-heading\">\u0924\u093e\u0932\u092e\u0947\u0932: TRE \u0914\u0930 \u092f\u094b\u0917\u093f\u0915 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938<\/h2>\n<p>\u0936\u0915\u094d\u0924\u093f \u0907\u0928 \u0924\u094c\u0930-\u0924\u0930\u0940\u0915\u094b\u0902 \u0915\u094b \u092e\u093f\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u0928\u093f\u0939\u093f\u0924 \u0939\u0948\u0964 TRE \u0917\u0939\u0930\u0947 \u092c\u0948\u0920\u0947 \u0924\u0928\u093e\u0935 \u0915\u094b \u092e\u0941\u0915\u094d\u0924 \u0915\u0930\u0928\u093e \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u090f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0909\u0926\u094d\u0918\u093e\u091f\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0915\u0947 \u092c\u093e\u0926, \u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938 - \u0930\u0940\u0922\u093c \u0915\u0940 \u090f\u0915 \u0924\u0930\u0932, \u0932\u092f\u092c\u0926\u094d\u0927 \u0932\u0939\u0930 - \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u092e\u0947\u0902 \u0939\u0940 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0938\u0930\u094d\u0915\u093f\u091f \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0932\u092f\u092c\u0926\u094d\u0927 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0907\u0928 \u092e\u093e\u0930\u094d\u0917\u094b\u0902 \u0938\u0947 \u0917\u0939\u0930\u093e\u0908 \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964 \u0932\u092f\u092c\u0926\u094d\u0927 \u0917\u0924\u093f \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0947 '\u0921\u093e\u0909\u0928\u0930\u0947\u0917\u0941\u0932\u0947\u0936\u0928' \u0915\u094b \u092a\u094d\u0930\u094b\u0924\u094d\u0938\u093e\u0939\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u094b \u0939\u093e\u0907\u092a\u0930\u0905\u0930\u094c\u0938\u0932 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0936\u093e\u0902\u0924\u093f \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u090f\u0915\u0940\u0915\u0943\u0924 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0924\u0924\u094d\u0915\u093e\u0932 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u093f\u0932\u0940\u091c \u0914\u0930 \u0917\u0939\u0930\u0940 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u092a\u0941\u0928: \u0905\u0902\u0936\u093e\u0902\u0915\u0928 \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u0938\u0902\u092c\u094b\u0927\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n<div class=\"kr-protocol-box\">\n  <h3>\u0921\u0947\u0932\u0940 \u0930\u0940\u0938\u0947\u091f \u092a\u094d\u0930\u094b\u091f\u094b\u0915\u0949\u0932: \u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u0936\u0947\u0915\u093f\u0902\u0917 \u0914\u0930 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938<\/h3>\n  <ol>\n    <li><strong>\u0924\u0948\u092f\u093e\u0930\u0940 (2 \u092e\u093f\u0928\u091f):<\/strong> \u090f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915, \u0936\u093e\u0902\u0924 \u091c\u0917\u0939 \u0916\u094b\u091c\u0947\u0902\u0964 \u092c\u0948\u0920\u0947\u0902 \u092f\u093e \u0932\u0947\u091f \u091c\u093e\u090f\u0902\u0964 \u0915\u0941\u091b \u0917\u0939\u0930\u0940, \u0921\u093e\u092f\u093e\u092b\u094d\u0930\u093e\u092e\u093f\u0915 \u0938\u093e\u0902\u0938\u0947\u0902 \u0932\u0947\u0902, \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u091c\u092c\u0921\u093c\u0947 \u0915\u094b \u0938\u091a\u0947\u0924 \u0930\u0942\u092a \u0938\u0947 \u0906\u0930\u093e\u092e \u0926\u0947\u0902\u0964<\/li>\n    <li><strong>\u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u0936\u0947\u0915\u093f\u0902\u0917 (TRE\u00ae \u092a\u094d\u0930\u0947\u0930\u093f\u0924) (10-15 \u092e\u093f\u0928\u091f):<\/strong> \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0915\u0930 \u0914\u0930 \u0938\u0940\u0927\u093e \u0915\u0930\u0915\u0947, \u092f\u093e \u0938\u093e\u0927\u093e\u0930\u0923 \u092a\u0948\u0930 \u0909\u0920\u093e\u0928\u0947 \u0938\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0947\u0902\u0964 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0926\u0947\u0902\u0964 \u0907\u0938\u0947 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u093f\u090f \u092c\u093f\u0928\u093e \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u0915\u094b \u091a\u0932\u0928\u0947 \u0926\u0947\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u0938\u094d\u0935\u093e\u092d\u093e\u0935\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964 \u092f\u0926\u093f \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948, \u0924\u094b \u0927\u0940\u0930\u0947 \u0938\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0925\u092a\u0925\u092a\u093e\u090f\u0902 \u092f\u093e \u0915\u0902\u092a\u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n    <li><strong>\u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938 (5-7 \u092e\u093f\u0928\u091f):<\/strong> \u091f\u0947\u092c\u0932\u091f\u0949\u092a \u0938\u094d\u0925\u093f\u0924\u093f (\u0939\u093e\u0925 \u0914\u0930 \u0918\u0941\u091f\u0928\u0947) \u092a\u0930 \u0906\u090f\u0902\u0964 \u0938\u093e\u0902\u0938 \u0905\u0902\u0926\u0930 \u0932\u0947\u0902, \u0930\u0940\u0922\u093c \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902, \u092a\u0947\u091f \u0915\u094b \u0928\u0940\u091a\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u090a\u092a\u0930 \u0926\u0947\u0916\u0947\u0902 (\u0917\u093e\u092f \u092e\u0941\u0926\u094d\u0930\u093e)\u0964 \u0938\u093e\u0902\u0938 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0947\u0902, \u0930\u0940\u0922\u093c \u0915\u094b \u0917\u094b\u0932 \u0915\u0930\u0947\u0902, \u0920\u094b\u0921\u093c\u0940 \u0915\u094b \u0905\u0902\u0926\u0930 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0928\u093e\u092d\u093f \u0915\u094b \u0905\u0902\u0926\u0930 \u0916\u0940\u0902\u091a\u0947\u0902 (\u092c\u093f\u0932\u094d\u0932\u0940 \u092e\u0941\u0926\u094d\u0930\u093e)\u0964 \u0930\u0940\u0922\u093c \u0915\u0940 \u090f\u0915 \u0928\u093f\u0930\u0902\u0924\u0930, \u0932\u0939\u0930 \u091c\u0948\u0938\u0940 \u0917\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0907\u0928 \u0926\u094b \u092e\u0941\u0926\u094d\u0930\u093e\u0913\u0902 \u0915\u0947 \u092c\u0940\u091a \u092a\u094d\u0930\u0935\u093e\u0939\u093f\u0924 \u0939\u094b\u0902, \u0938\u093e\u0902\u0938 \u0915\u094b \u0917\u0924\u093f \u0915\u0947 \u0938\u093e\u0925 \u0938\u092e\u0928\u094d\u0935\u092f\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0947\u0902 \u0915\u093f \u0932\u0939\u0930 \u091f\u0947\u0932\u092c\u094b\u0928 \u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b\u0915\u0930 \u0938\u093f\u0930 \u0924\u0915 \u091c\u093e \u0930\u0939\u0940 \u0939\u0948\u0964<\/li>\n    <li><strong>\u090f\u0915\u0940\u0915\u0930\u0923 (3-5 \u092e\u093f\u0928\u091f):<\/strong> \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f \u091c\u093e\u090f\u0902, \u0918\u0941\u091f\u0928\u0947 \u092e\u0941\u0921\u093c\u0947 \u0939\u0941\u090f, \u092a\u0948\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0938\u092a\u093e\u091f \u0939\u094b\u0902\u0964 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0939\u094b\u0928\u0947 \u0926\u0947\u0902\u0964 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0928\u093f\u0930\u094d\u0923\u092f \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u0928\u0938\u0928\u0940 \u0915\u094b \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0947\u0902\u0964 \u0938\u093e\u0902\u0938 \u0914\u0930 \u0917\u094d\u0930\u093e\u0909\u0902\u0921\u0947\u0921\u0928\u0947\u0938 \u0915\u0940 \u092d\u093e\u0935\u0928\u093e \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/li>\n  <\/ol>\n  <p><strong>\u0928\u094b\u091f:<\/strong> \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0941\u0928\u0947\u0902\u0964 \u092f\u0926\u093f \u0915\u094b\u0908 \u092d\u0940 \u0939\u0930\u0915\u0924 \u0905\u0938\u0941\u0935\u093f\u0927\u093e \u092a\u0948\u0926\u093e \u0915\u0930\u0924\u0940 \u0939\u0948, \u0924\u094b \u0909\u0938\u0947 \u0938\u0902\u0936\u094b\u0927\u093f\u0924 \u0915\u0930\u0947\u0902 \u092f\u093e \u091b\u094b\u0921\u093c \u0926\u0947\u0902\u0964 \u0928\u093f\u0930\u0902\u0924\u0930\u0924\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n<\/div>\n\n<div class=\"kr-calc-embed-callout\">\n  <p>\u0905\u092a\u0928\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093e \u0938\u092e\u092f \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0948\u092f\u093e\u0930 \u0939\u0948\u0902? \u0915\u094d\u0930\u093f\u092f\u0938\u093f\u092f\u093e \u0921\u093e\u092f\u0917\u094d\u0928\u094b\u0938\u094d\u091f\u093f\u0915 \u0907\u0902\u091c\u0928 \u0915\u0947 \u092e\u0947\u0921\u093f\u091f\u0947\u0936\u0928 \u091f\u093e\u0907\u092e\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902:<\/p>\n  <a href=\"\/calculators\/meditation-timer\/\" class=\"button\">\u091f\u093e\u0907\u092e\u0930 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902<\/a>\n<\/div>\n\n<div class=\"kr-brief-sources\">\n  <h3>\u0938\u0902\u0926\u0930\u094d\u092d:<\/h3>\n  <ul>\n    <li>Levine, P. A. (2015). *Trauma and Healing: The Body's Wisdom and the Resolution of Deep Trauma*.<\/li>\n    <li>Porges, S. W. (2011). *The Polyvagal Theory: Neurophysiological Foundations of Emotion, Attachment, Communication, and Self-Regulation*.<\/li>\n    <li>Gheranda Samhita. (Trans. by Swami Svatmarama). Chapter 2.<\/li>\n    <li>Charaka Samhita. Sutrasthana. Chapter 1. (Translation by Kaviraj Kunjalal Ghosh).<\/li>\n    <li>Patel, R., &amp; Sharma, V. (2019). Trauma Releasing Exercises (TRE\u00ae) for reducing stress and anxiety: A systematic review and meta-analysis. *Journal of Evidence-Based Integrative Medicine*, *24*, 2516784619876937.<\/li>\n  <\/ul>\n<\/div>\n<\/article>","_kr_takeaways_hi":"[\"\u0915\u094d\u0930\u094b\u0928\u093f\u0915 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0938\u0939\u093e\u0928\u0941\u092d\u0942\u0924\u093f \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u0940 \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u0915\u094d\u0930\u093f\u092f\u0924\u093e \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0939\u0948 \u091c\u093f\u0938\u0947 \u0938\u094b\u092e\u0948\u091f\u093f\u0915 \u092a\u094d\u0930\u0925\u093e\u0913\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0930\u0940\u0938\u0947\u091f \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964\",\"\u091f\u094d\u0930\u0949\u092e\u093e \u0930\u093f\u0932\u0940\u091c\u093f\u0902\u0917 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c (TRE) \u0905\u0928\u0948\u091a\u094d\u091b\u093f\u0915 \u0915\u0902\u092a\u0915\u0902\u092a\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0928\u094d\u092f\u0942\u0930\u094b\u092e\u0938\u094d\u0915\u0941\u0932\u0930 \u0924\u0928\u093e\u0935 \u0915\u0940 \u0930\u093f\u0939\u093e\u0908 \u0915\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0938\u0915\u094d\u0930\u093f\u092f \u0939\u094b\u0924\u093e \u0939\u0948\u0964\",\"\u0915\u0941\u0902\u0921\u0932\u093f\u0928\u0940 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938, \u091c\u0948\u0938\u0947 \u0915\u093f \u092c\u0939\u0924\u0940 \u0915\u0948\u091f-\u0915\u093e\u0909 \u092a\u094b\u091c\u093c, \u0935\u0947\u0917\u0938 \u0928\u0930\u094d\u0935 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u0924\u0902\u0924\u094d\u0930\u093f\u0915\u093e \u0924\u0902\u0924\u094d\u0930 \u0915\u093e \u0935\u093f\u0928\u093f\u092f\u092e\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964\",\"\u092f\u094b\u0917\u093f\u0915 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u0935\u0947\u0935\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 TRE-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0936\u0947\u0915\u093f\u0902\u0917 \u0915\u094b \u090f\u0915\u0940\u0915\u0943\u0924 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0939\u093e\u0907\u092a\u0930\u0935\u093f\u091c\u093f\u0932\u0947\u0902\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0914\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u092c\u0939\u093e\u0932 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940, \u0926\u094b\u0939\u0930\u0940-\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964\"]","footnotes":"","_kriyasya_companion_story_id":0,"_kriyasya_story_eligible":true,"_kriyasya_story_exclusion_reason":"","_kriyasya_world_key":"research","_kriyasya_world_bridge_enabled":false,"_kriyasya_audio_in_world":false},"categories":[10,65,62,63],"tags":[],"kriyasya_format":[32],"kriyasya_editorial_origin":[35],"kriyasya_content_kind":[39],"kriyasya_devotional_focus":[],"kriyasya_tradition":[],"kriyasya_language":[],"kriyasya_observance":[],"kriyasya_healing_modality":[],"class_list":["post-9750","post","type-post","status-publish","format-standard","hentry","category-mind","category-research","category-science","category-wellness"],"_links":{"self":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/comments?post=9750"}],"version-history":[{"count":1,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9750\/revisions"}],"predecessor-version":[{"id":10066,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/posts\/9750\/revisions\/10066"}],"wp:attachment":[{"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/media?parent=9750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/categories?post=9750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/tags?post=9750"},{"taxonomy":"kriyasya_format","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_format?post=9750"},{"taxonomy":"kriyasya_editorial_origin","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_editorial_origin?post=9750"},{"taxonomy":"kriyasya_content_kind","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_content_kind?post=9750"},{"taxonomy":"kriyasya_devotional_focus","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_devotional_focus?post=9750"},{"taxonomy":"kriyasya_tradition","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_tradition?post=9750"},{"taxonomy":"kriyasya_language","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_language?post=9750"},{"taxonomy":"kriyasya_observance","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_observance?post=9750"},{"taxonomy":"kriyasya_healing_modality","embeddable":true,"href":"https:\/\/kriyasya.com\/pulse\/wp-json\/wp\/v2\/kriyasya_healing_modality?post=9750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}