{"id":8281,"date":"2023-04-28T00:00:00","date_gmt":"2023-04-27T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/tieto-dychove-cvicenia-vas-zarucena-zbavia-stresu-a-uzkosti\/"},"modified":"2023-04-28T00:00:00","modified_gmt":"2023-04-27T23:00:00","slug":"tieto-dychove-cvicenia-vas-zarucena-zbavia-stresu-a-uzkosti","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/tieto-dychove-cvicenia-vas-zarucena-zbavia-stresu-a-uzkosti\/","title":{"rendered":"Tieto dychov\u00e9 cvi\u010denia v\u00e1s zaru\u010dena zbavia stresu a \u00fazkosti!"},"content":{"rendered":"<p>Ak m\u00e1te \u010do do \u010dinenia s <strong>vysokou \u00farov\u0148ou stresu alebo \u00fazkosti<\/strong>, existuje nieko\u013eko typov d\u00fdchac\u00edch techn\u00edk, ktor\u00e9 v\u00e1m m\u00f4\u017eu <strong>pom\u00f4c\u0165 c\u00edti\u0165 sa pokojnej\u0161ie a uvo\u013enenej\u0161ie. <\/strong><\/p>\n<p>Dychov\u00e9 cvi\u010denia v\u00e1m nemusia zabra\u0165 ve\u013ea \u010dasu z v\u00e1\u0161ho d\u0148a. Je to len o tom, \u017ee si <strong>vyhrad\u00edte \u010das, aby ste venovali pozornos\u0165 svojmu d\u00fdchaniu. <\/strong><\/p>\n<p>Tu je nieko\u013eko n\u00e1padov, <strong>ako za\u010da\u0165:<\/strong><\/p>\n<ul>\n<li><strong>Za\u010dnite len s 5 min\u00fatami denne a zvy\u0161ujte svoj \u010das, ke\u010f u\u017e bude cvi\u010denie jednoduch\u0161ie a pohodlnej\u0161ie.<\/strong><\/li>\n<li><strong>Ak sa v\u00e1m 5 min\u00fat zd\u00e1 pr\u00edli\u0161 dlh\u00fdch, za\u010dnite len 2 min\u00fatami.<\/strong><\/li>\n<li><strong>Cvi\u010dte viackr\u00e1t denne. Napl\u00e1nujte si stanoven\u00e9 \u010dasy alebo cvi\u010dte vedom\u00e9 d\u00fdchanie, ke\u010f c\u00edtite potrebu.<\/strong><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\u010c\u00edtajte \u010falej a dozviete sa o nieko\u013ek\u00fdch dychov\u00fdch cvi\u010deniach a postupom &#8211; ako na to.<\/p>\n<p>&nbsp;<\/p>\n<h3>1. D\u00fdchanie so zovret\u00fdmi perami<\/h3>\n<p>T\u00e1to<strong> jednoduch\u00e1 d\u00fdchacia technika v\u00e1s n\u00fati spomali\u0165 tempo d\u00fdchania<\/strong> t\u00fdm, \u017ee pri ka\u017edom n\u00e1dychu a v\u00fddychu vynalo\u017e\u00edte z\u00e1mern\u00e9 \u00fasilie.<\/p>\n<p>D\u00fdchanie so zovret\u00fdmi perami <strong>m\u00f4\u017eete tr\u00e9nova\u0165 kedyko\u013evek.<\/strong><\/p>\n<p>M\u00f4\u017ee by\u0165 obzvl\u00e1\u0161\u0165 u\u017eito\u010dn\u00e9 pri \u010dinnostiach, ako je <strong>zdv\u00edhanie vec\u00ed alebo chodenie po schodoch.<\/strong><\/p>\n<p>Cvi\u010dte pou\u017e\u00edvanie tohto d\u00fdchania 4 a\u017e 5-kr\u00e1t denne.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ol>\n<li><strong>Uvo\u013enite krk a ramen\u00e1.<\/strong><\/li>\n<li><strong>Dr\u017ete \u00fasta zatvoren\u00e9 a pomaly sa nad\u00fdchnite nosom na 2 impulzy.<\/strong><\/li>\n<li><strong>Na\u0161p\u00fa\u013ete pery akoby ste chceli p\u00edska\u0165.<\/strong><\/li>\n<li><strong>Pomaly vyd\u00fdchnite f\u00fakan\u00edm vzduchu cez zovret\u00e9 pery (po\u010d\u00edtajte do 4).<\/strong><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n Br\u00e1ni\u010dn\u00e9 d\u00fdchanie je najefekt\u00edvnej\u0161ie svalov\u00e9 d\u00fdchanie.\n<h3>2. Br\u00e1nicov\u00e9 d\u00fdchanie<\/h3>\n<p>Br\u00e1ni\u010dn\u00e9 d\u00fdchanie (aka bru\u0161n\u00e9 d\u00fdchanie) je najefekt\u00edvnej\u0161ie svalov\u00e9 d\u00fdchanie a m\u00f4\u017ee v\u00e1m\u00a0<strong>pom\u00f4c\u0165 spr\u00e1vne pou\u017e\u00edva\u0165 va\u0161u br\u00e1nicu.<\/strong><\/p>\n<p>M\u00f4\u017ee tie\u017e pom\u00f4c\u0165<strong> zn\u00ed\u017ei\u0165 stres a pom\u00f4c\u0165 pri probl\u00e9moch s\u00favisiacich s poruchami pr\u00edjmu potravy, z\u00e1pchou, vysok\u00fdm krvn\u00fdm tlakom, epiz\u00f3dami migr\u00e9ny<\/strong> a in\u00fdmi zdravotn\u00fdmi stavmi.<\/p>\n<div class=\"page\" title=\"Page 2\">\n<div class=\"layoutArea\">\n<div class=\"column\">\n<p>Br\u00e1nica je sval ulo\u017een\u00fd medzi p\u013e\u00facami a bruchom.<\/p>\n<p>Bru\u0161n\u00e9<strong> svaly pom\u00e1haj\u00fa pohybu br\u00e1nice a d\u00e1vaj\u00fa jej viac sily na d\u00fdchanie. <\/strong><\/p>\n<p>Ke\u010f m\u00e1te p\u013e\u00facne ochorenie, vzduch sa sa \u010dasto zadr\u017eiava v p\u013e\u00facach, stl\u00e1\u010daj\u00fac br\u00e1nicu nadol.<\/p>\n<p><b>Kr\u010dn\u00e9 a chrbtov\u00e9 svaly musia preto zv\u00fd\u0161i\u0165 svoju pr\u00e1cu na udr\u017eanie d\u00fdchania.<\/b> Toto vedie k tomu, \u017ee br\u00e1nica slabne a zni\u017euje svoju v\u00fdkon.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>Cvi\u010dte br\u00e1nicov\u00e9 d\u00fdchanie 5 a\u017e 10 min\u00fat 3 a\u017e 4-kr\u00e1t denne.<\/strong><\/p>\n<p>Ke\u010f za\u010dnete, m\u00f4\u017eete sa c\u00edti\u0165 unaven\u00ed, ale<strong> postupom \u010dasu by sa technika mala zjednodu\u0161i\u0165 a mala by p\u00f4sobi\u0165 prirodzenej\u0161ie.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ol>\n<li><strong>\u013dahnite si na chrb\u00e1t s mierne pokr\u010den\u00fdmi kolenami a hlavou na vank\u00fa\u0161i.\u00a0<\/strong>Na oporu si m\u00f4\u017eete pod kolen\u00e1 polo\u017ei\u0165 vank\u00fa\u0161.<\/li>\n<li><strong>Polo\u017ete jednu ruku na horn\u00fa \u010das\u0165 hrudn\u00edka a jednu ruku pod hrudn\u00fd k\u00f4\u0161,<\/strong> \u010do v\u00e1m umo\u017en\u00ed c\u00edti\u0165 pohyb br\u00e1nice.<\/li>\n<li><strong>Pomaly sa nad\u00fdchnite nosom a prec\u00ed\u0165te, ako v\u00e1m \u017eal\u00fadok tla\u010d\u00ed do ruky.\u00a0<\/strong><\/li>\n<li><strong>Vyd\u00fdchnite pomocou zovret\u00fdch pier, pri\u010dom s\u0165ahujte bru\u0161n\u00e9 svaly a horn\u00fa ruku dr\u017ete \u00faplne nehybn\u00fa.<\/strong><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Na <strong>s\u0165a\u017eenie cviku si m\u00f4\u017eete polo\u017ei\u0165 knihu na brucho. <\/strong><\/p>\n<p>Ke\u010f sa nau\u010d\u00edte, ako robi\u0165 bru\u0161n\u00e9 d\u00fdchanie v \u013eahu, m\u00f4\u017eete<b> zv\u00fd\u0161i\u0165 ob\u0165a\u017enos\u0165 t\u00fdm, \u017ee to vysk\u00fa\u0161ate v sede na stoli\u010dke. <\/b><\/p>\n<p>Techniku si potom m\u00f4\u017eete precvi\u010di\u0165 pri vykon\u00e1van\u00ed ka\u017edodenn\u00fdch \u010dinnost\u00ed.<\/p>\n<p>&nbsp;<\/p>\n M\u00f4\u017eete si predstavi\u0165, \u017ee vzduch, ktor\u00fd vdychujete, prin\u00e1\u0161a do v\u00e1\u0161ho tela vlny pokoja a pokoja. Zdroj: blog.mrsteam.com\n<h3>3. Technika zamerania dychu<\/h3>\n<p>Vyberte si <strong>k\u013e\u00fa\u010dov\u00e9 slovo, ktor\u00e9 vo v\u00e1s vyvol\u00e1 \u00fasmev, uvo\u013enenie alebo je jednoducho neutr\u00e1lne. <\/strong><\/p>\n<p>M\u00f4\u017ee to by\u0165 ak\u00e9ko\u013evek slovo, ktor\u00e9 v\u00e1m<strong> vyhovuje, aby ste sa na\u0148 zamerali a zopakovali si ho po\u010das cvi\u010denia.<\/strong><\/p>\n<p><strong>Za\u010dnite s 10-min\u00fatov\u00fdm seden\u00edm a postupne zvy\u0161ujte trvanie<\/strong>, k\u00fdm va\u0161e sedenia nebud\u00fa trva\u0165 najmenej 20 min\u00fat.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ol>\n<li><strong>Posa\u010fte sa alebo si \u013eahnite na pohodln\u00e9 miesto.<\/strong><\/li>\n<li><strong>Preneste svoje vedomie dychom bez toho, aby ste sa sna\u017eili zmeni\u0165 sp\u00f4sob, ak\u00fdm d\u00fdchate.<\/strong><\/li>\n<li><strong>Nieko\u013ekokr\u00e1t vystriedajte norm\u00e1lny a hlbok\u00fd n\u00e1dych.<\/strong><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>V\u0161\u00edmajte si ak\u00e9ko\u013evek rozdiely medzi norm\u00e1lnym a hlbok\u00fdm d\u00fdchan\u00edm.<\/strong><\/p>\n<p>V\u0161imnite si, ako sa v\u00e1m pri hlbok\u00fdch n\u00e1dychoch roz\u0161iruje brucho a\u00a0ak\u00e9 je plytk\u00e9 d\u00fdchanie v porovnan\u00ed s hlbok\u00fdm d\u00fdchan\u00edm.<\/p>\n<p>Precvi\u010dujte si hlbok\u00e9 d\u00fdchanie nieko\u013eko min\u00fat.<\/p>\n<p>Polo\u017ete jednu ruku pod pupok, brucho dr\u017ete uvo\u013enen\u00e9 a v\u0161imnite si, ako sa pri ka\u017edom n\u00e1dychu dv\u00edha a pri v\u00fddychu kles\u00e1.<\/p>\n<p><strong>Pri ka\u017edom v\u00fddychu si nahlas povzdychnite.<\/strong><\/p>\n<p>Za\u010dnite n\u00e1cvik s\u00fastredenia dychu kombin\u00e1ciou tohto hlbok\u00e9ho d\u00fdchania s predstavivos\u0165ou a s\u00fastreden\u00edm na slovo alebo fr\u00e1zu, ktor\u00e1 podpor\u00ed relax\u00e1ciu.<\/p>\n<p>M\u00f4\u017eete si predstavi\u0165, \u017ee<strong> vzduch, ktor\u00fd vdychujete, prin\u00e1\u0161a do v\u00e1\u0161ho tela vlny pokoja a pokoja. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>4. Lev\u00ed dych<\/h3>\n<p>Lev\u00ed dych je<strong> energizuj\u00faca jogov\u00e1 dychov\u00e1 prax, o ktorej sa hovor\u00ed, \u017ee zmier\u0148uje nap\u00e4tie vo va\u0161ej hrudi a tv\u00e1ri.<\/strong><\/p>\n<p>V joge je tie\u017e zn\u00e1my ako Lion&#8217;s Pose alebo Simhasana v sanskrte.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Ako na to:<\/strong><\/p>\n<ol>\n<li><strong>Posa\u010fte sa do pohodlnej polohy.<\/strong> M\u00f4\u017eete si sadn\u00fa\u0165 na p\u00e4ty alebo si prekr\u00ed\u017ei\u0165 nohy.<\/li>\n<li><strong>Zatla\u010dte dlane na kolen\u00e1 s prstami \u0161iroko roztiahnut\u00fdmi.<\/strong><\/li>\n<li><strong>Zhlboka sa nad\u00fdchnite nosom a do\u0161iroka otvorte o\u010di.<\/strong><\/li>\n<li><strong>Z\u00e1rove\u0148 do\u0161iroka otvorte \u00fasta a vyplazte jazyk, pri\u010dom \u0161pi\u010dku posu\u0148te smerom k brade.<\/strong><\/li>\n<li><strong>Pri v\u00fddychu \u00fastami stiahnite svaly v prednej \u010dasti hrdla tak, \u017ee vyd\u00e1te dlh\u00fd zvuk \u201ehaaa\u201c.<\/strong><\/li>\n<\/ol>\n<p>Vykonajte tento <strong>n\u00e1dych 2 a\u017e 3 kr\u00e1t a opakujte nieko\u013eko kr\u00e1t denne.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Ak m\u00e1te \u010do do \u010dinenia s vysokou \u00farov\u0148ou stresu alebo \u00fazkosti, existuje nieko\u013eko typov d\u00fdchac\u00edch techn\u00edk, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 c\u00edti\u0165 sa pokojnej\u0161ie a uvo\u013enenej\u0161ie.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8281","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8281","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8281"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8281\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8281"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8281"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8281"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}