{"id":8641,"date":"2024-01-25T00:00:00","date_gmt":"2024-01-24T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ak-chcete-zlepsit-kvalitu-svojho-spanku-vyskusajte-vecernu-dychovu-prax-pranajamy\/"},"modified":"2024-01-25T00:00:00","modified_gmt":"2024-01-24T23:00:00","slug":"ak-chcete-zlepsit-kvalitu-svojho-spanku-vyskusajte-vecernu-dychovu-prax-pranajamy","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ak-chcete-zlepsit-kvalitu-svojho-spanku-vyskusajte-vecernu-dychovu-prax-pranajamy\/","title":{"rendered":"Ak chcete zlep\u0161i\u0165 kvalitu svojho sp\u00e1nku, vysk\u00fa\u0161ajte ve\u010dern\u00fa dychov\u00fa prax pr\u00e1n\u00e1j\u00e1my"},"content":{"rendered":"<p>If you want <strong>zlep\u0161i\u0165 kvalitu a d\u013a\u017eku svojho sp\u00e1nku<\/strong>, vysk\u00fa\u0161ajte ve\u010dern\u00fa dychov\u00fa prax pr\u00e1n\u00e1j\u00e1my.<\/p>\n<p>Venova\u0165 nieko\u013eko min\u00fat cvi\u010deniu upokojuj\u00faceho dychov\u00e9ho cvi\u010denia m\u00f4\u017ee by\u0165 jednoduch\u00fd, ale <strong>\u00fa\u010dinn\u00fd sp\u00f4sob, ako pom\u00f4c\u0165 upokoji\u0165 va\u0161u myse\u013e, \u00fazkos\u0165 a uvo\u013eni\u0165 telo, aby ste zlep\u0161ili sp\u00e1nok. <\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Ako d\u00fdchanie ovplyv\u0148uje sp\u00e1nok<\/h3>\n<p>Dych je jedn\u00fdm z najz\u00e1kladnej\u0161\u00edch sp\u00f4sobov, ako <strong>regulujeme svoje telo a em\u00f3cie, a je k\u013e\u00fa\u010dovou zlo\u017ekou n\u00e1\u0161ho zdravia a pohody. <\/strong><\/p>\n<p>D\u00fdchanie je tak\u00e9 d\u00f4le\u017eit\u00e9, \u017ee na\u0161e telo na to m\u00e1 <strong>samoregula\u010dn\u00fd mechanizmus<\/strong> \u2013 d\u00fdchac\u00ed syst\u00e9m <strong>automaticky upravuje r\u00fdchlos\u0165 a h\u013abku dychu v reakcii na vonkaj\u0161ie podnety, ako je ospalos\u0165, stres, cvi\u010denie a dokonca aj emocion\u00e1lne stavy.<\/strong><\/p>\n<p>D\u00fdchanie sa u\u017e stovky rokov <strong>pou\u017e\u00edva na zmenu toku energie v tele. <\/strong><\/p>\n<p>Pr\u00e1naj\u00e1ma vyu\u017e\u00edva spojenie medzi dychom a na\u0161\u00edm auton\u00f3mnym nervov\u00fdm syst\u00e9mom na zmenu na\u0161ich ment\u00e1lnych, emocion\u00e1lnych a energetick\u00fdch stavov.<\/p>\n<p>&nbsp;<\/p>\n<h3>D\u00fdchanie \u00fastami versus d\u00fdchanie nosom<\/h3>\n<p>D\u00fdchanie \u00fastami a d\u00fdchanie nosom maj\u00fa ve\u013emi <strong>odli\u0161n\u00e9 energetick\u00e9 a emocion\u00e1lne \u00fa\u010dinky. <\/strong><\/p>\n<p><strong>V\u00fddych \u00fastami pom\u00e1ha uvo\u013eni\u0165 zadr\u017eiavan\u00e9 em\u00f3cie a stres<\/strong>, a m\u00e1 chladiv\u00fd \u00fa\u010dinok na telo.<\/p>\n<p>D\u00fdchanie nosom je upokojuj\u00face a s\u00fastreden\u00e9.<\/p>\n<p>Vo v\u0161eobecnosti sa<strong> vyh\u00fdbajte d\u00fdchaniu \u00fastami, preto\u017ee m\u00f4\u017ee zv\u00fd\u0161i\u0165 va\u0161u srdcov\u00fa frekvenciu a krvn\u00fd tlak, a spusti\u0165 stresov\u00fa reakciu.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Bru\u0161n\u00e9 d\u00fdchanie<\/h3>\n<p>Bru\u0161n\u00e9 d\u00fdchanie je <strong>z\u00e1kladom v\u0161etk\u00fdch prakt\u00edk pr\u00e1naj\u00e1my. <\/strong><\/p>\n<p><strong>D\u00fdchanie do brucha zap\u00e1ja br\u00e1nicu, aktivuje parasympatick\u00fd nervov\u00fd syst\u00e9m<\/strong> a prirodzen\u00fa relaxa\u010dn\u00fa odpove\u010f.<\/p>\n<p><strong>Hrudn\u00e9 d\u00fdchanie si vy\u017eaduje v\u00e4\u010d\u0161iu fyzick\u00fa n\u00e1mahu a je spojen\u00e9 so stresovou reakciou<\/strong> \u201ebojuj alebo ute\u010d\u201c.<\/p>\n<p><strong>Plytk\u00e9 d\u00fdchanie rozru\u0161uje myse\u013e<\/strong> a podporuje \u00fazkos\u0165.<\/p>\n<p><strong>Pomal\u00e9 hlbok\u00e9 d\u00fdchanie upokojuje myse\u013e<\/strong> a celkov\u00fd stav tela.<\/p>\n<p>Zn\u00ed\u017ei v\u00e1\u0161 srdcov\u00fd tep a uvo\u013en\u00ed telo, \u010do v\u00e1m pom\u00f4\u017ee zbavi\u0165 sa stresu a r\u00fdchlej\u0161ie zaspa\u0165.<\/p>\n<p>J\u00f3gov\u00e9 dychov\u00e9 cvi\u010denia v\u00e1m tie\u017e m\u00f4\u017eu <strong>pom\u00f4c\u0165 zlep\u0161i\u0165 sp\u00e1nok nastaven\u00edm predvolen\u00e9ho d\u00fdchacieho vzoru, aby ste po\u010das noci pou\u017e\u00edvali bru\u0161n\u00e9 d\u00fdchanie.<\/strong><\/p>\n<p>&nbsp;<\/p>\n Vysk\u00fa\u0161ajte tieto dychov\u00e9 cvi\u010denia pred span\u00edm a podporte kvalitu svojho sp\u00e1nku okam\u017eite. Zdroj: thesleepcompany.in\n<h3>D\u00fdchanie s po\u010d\u00edtan\u00edm<\/h3>\n<p>Rytmick\u00e9 dychov\u00e9 cvi\u010denia s\u00fa be\u017enou s\u00fa\u010das\u0165ou mnoh\u00fdch cvi\u010den\u00ed j\u00f3gy, \u010di medit\u00e1cie.<\/p>\n<p>Mnoho \u013eud\u00ed tvrd\u00ed, \u017ee po\u010d\u00edtanie dychov\u00fdch cyklov pomocou \u0161pecifick\u00fdch \u010dasov\u00fdch \u00fasekov, <strong>zlep\u0161uje ich sp\u00e1nok, preto\u017ee to n\u00fati na\u0161u myse\u013e s\u00fastredi\u0165 sa na proces po\u010d\u00edtania. <\/strong><\/p>\n<p>Hlavn\u00fdm vysvetlen\u00edm je, \u017ee<strong> pred\u013a\u017een\u00fd v\u00fddych, ktor\u00fd je dlh\u0161\u00ed ako n\u00e1dych, upokojuje a zni\u017euje stres. <\/strong><\/p>\n<p>Najpopul\u00e1rnej\u0161ia z t\u00fdchto techn\u00edk je pomer dychu 4-7-8, ktor\u00fa n\u00e1jdete ni\u017e\u0161ie.<\/p>\n<p>&nbsp;<\/p>\n<h3>Dychov\u00e9 cvi\u010denia na sp\u00e1nok<\/h3>\n<p>Nasleduj\u00face dychov\u00e9 cvi\u010denia m\u00f4\u017eete <strong>\u013eahko vykona\u0165 sami, aby ste povzbudili svoje telo a myse\u013e, uvo\u013enili sa a u\u013eah\u010dili si sp\u00e1nok. <\/strong><\/p>\n<p>Tieto pr\u00e1naj\u00e1my mo\u017eno praktizova\u0165 kedyko\u013evek, ale <strong>naj\u00fa\u010dinnej\u0161ie bud\u00fa, ke\u010f sa pou\u017eij\u00fa tesne pred span\u00edm. <\/strong><\/p>\n<p>Najlep\u0161\u00ed \u010das na cvi\u010denie je pribli\u017ene<strong> 30 min\u00fat, a\u017e jednu hodinu pred span\u00edm.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Br\u00e1nicov\u00fd dych<\/h3>\n<p>Br\u00e1nicov\u00fd dych je <strong>z\u00e1kladn\u00fdm relaxa\u010dn\u00fdm dychov\u00fdm cvi\u010den\u00edm pre za\u010diato\u010dn\u00edkov.<\/strong><\/p>\n<p>Tie\u017e zn\u00e1me ako <strong>bru\u0161n\u00e9 d\u00fdchanie<\/strong>, preto\u017ee brucho sa bude dv\u00edha\u0165 a klesa\u0165, zatia\u013e \u010do hrudn\u00edk zost\u00e1va v\u00e4\u010d\u0161inou nehybn\u00fd.<\/p>\n<p>Tento meditat\u00edvny dych <strong>zni\u017euje stres, podporuje relax\u00e1ciu a zvy\u0161uje kapacitu a efektivitu p\u013e\u00fac.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Technika d\u00fdchania 4-7-8<\/h3>\n<p>Dychov\u00e9 cvi\u010denie 4-7-8, ktor\u00e9 spopularizoval Andrew Weil, <strong>vyu\u017e\u00edva pomer po\u010d\u00edtania s br\u00e1nicov\u00fdm d\u00fdchan\u00edm a zadr\u017eiavan\u00edm dychu. <\/strong><\/p>\n<p>Mnoho \u013eud\u00ed ver\u00ed, \u017ee toto dychov\u00e9 cvi\u010denie 4-7-8 je <strong>prirodzen\u00fdm sedat\u00edvom a najlep\u0161\u00edm sp\u00f4sobom, ako sa uvo\u013eni\u0165 a r\u00fdchlo zaspa\u0165. <\/strong><\/p>\n<p>Na cvi\u010denie pou\u017eite bru\u0161n\u00fd dych alebo techniku trojdielneho d\u00fdchania &#8211;\u00a0<strong>nad\u00fdchnite sa na 4, zadr\u017ete dych na 7 a vyd\u00fdchnite na 8. <\/strong><\/p>\n<p><strong>Opakujte \u0161tyri cykly a pomaly prejdite na dlh\u0161iu prax.<\/strong><\/p>\n<p>&nbsp;<\/p>\n Striedav\u00e9 d\u00fdchanie nosnou dierkou m\u00f4\u017eete vyu\u017e\u00edva\u0165 pred span\u00edm, i r\u00e1no a po\u010das d\u0148a. Zdroj: ekhartyoga.com\n<h3>Striedav\u00e9 d\u00fdchanie nosnou dierkou<\/h3>\n<p>Nadi Sodhana Pranayama alebo alternat\u00edvne <strong>d\u00fdchanie nosnou dierkou, pou\u017e\u00edva prsty na uzavretie jednej nosnej dierky a vydychovanie druhej. <\/strong><\/p>\n<p>Striedav\u00e9 d\u00fdchanie nosnou dierkou <strong>upokojuje, vyrovn\u00e1va a priv\u00e1dza va\u0161e telo do ove\u013ea uvo\u013enenej\u0161ieho stavu.<\/strong><\/p>\n<p>Ak pr\u00e1ve teraz skontrolujete svoje d\u00fdchanie, zist\u00edte, \u017ee jedna nosn\u00e1 dierka je otvorenej\u0161ia ako druh\u00e1.<\/p>\n<p>Nosn\u00e1 dierka s v\u00e4\u010d\u0161\u00edm prietokom vzduchu sa pova\u017euje za<strong> \u201eakt\u00edvnu\u201c alebo dominantn\u00fa nosn\u00fa dierku, a druh\u00e1 je \u201epas\u00edvna\u201c.<\/strong><\/p>\n<p>Lep\u0161ie si to uvedom\u00edte tak, \u017ee si pri<strong> v\u00fddychu budete dr\u017ea\u0165 zrkadlo pod nosom. <\/strong><\/p>\n<p>Vydychovan\u00fd vzduch z ka\u017edej nosnej dierky zanech\u00e1 na povrchu zrkadla obl\u00e1\u010dik vlhkosti &#8211; rozdiel v \u201etla\u010di\u201c dychu medzi dvoma stranami jasne ukazuje, ktor\u00e1 nosn\u00e1 dierka je dominantn\u00e1.<\/p>\n<p>V ide\u00e1lnom pr\u00edpade sa<strong> dominancia nosnej dierky strieda pribli\u017ene ka\u017ed\u00fdch 90 min\u00fat<\/strong>, aj ke\u010f mo\u017eno zist\u00edte, \u017ee jedna nosn\u00e1 dierka zost\u00e1va akt\u00edvna ove\u013ea dlh\u0161ie,<\/p>\n<p>Z\u00e1sada \u201ev noci vpravo\u201c (a teda v\u013eavo r\u00e1no) je jednoduch\u00fd sp\u00f4sob, ako si zapam\u00e4ta\u0165 nastavenie cvi\u010denia.<\/p>\n<p><strong>Ve\u010dern\u00e9 cvi\u010denie za\u010dnite na pravej strane a rann\u00e9 na \u013eavej.<\/strong><\/p>\n<p><strong>Sadnite si so vzpriamenou hlavou, krkom a trupom, aby bola va\u0161a chrbtica vyv\u00e1\u017een\u00e1 a stabiln\u00e1<\/strong> a mohli ste vo\u013ene d\u00fdcha\u0165 \u2013 ohnut\u00e1 chrbtica m\u00f4\u017ee naru\u0161i\u0165 v\u00e1\u0161 nervov\u00fd syst\u00e9m a zv\u00fd\u0161i\u0165 fyzick\u00e9 a du\u0161evn\u00e9 nap\u00e4tie. Jemne zatvorte o\u010di.<\/p>\n<p><strong>Ka\u017ed\u00fd v\u00fddych a n\u00e1dych nech s\u00fa rovnako dlh\u00e9 \u2013 plynul\u00e9, pomal\u00e9<\/strong> a uvo\u013enen\u00e9.<\/p>\n<p>Netla\u010dte na dych a nedovo\u013ete, aby bol trhan\u00fd. Nechajte<strong> ka\u017ed\u00fd n\u00e1dych plyn\u00fa\u0165 bez prest\u00e1vky.<\/strong><\/p>\n<p>Na jemn\u00e9 uzavretie ka\u017edej nosnej dierky pou\u017eite \u0161peci\u00e1lnu polohu ruky.<\/p>\n<p>Pritiahnite prav\u00fa ruku k nosu a prelo\u017ete ukazov\u00e1k a prostredn\u00edk k dlani tak, aby ste <strong>palcom mohli zavrie\u0165 prav\u00fa nosn\u00fa dierku a prstenn\u00edkom zavrie\u0165 \u013eav\u00fa nosn\u00fa dierku<\/strong>.<\/p>\n<p>Uistite sa, \u017ee sa neoh\u00fdbate, aby ste hlavu prilo\u017eili k ruke. A pam\u00e4tajte, bu\u010fte jemn\u00fd.<\/p>\n<p>Jednoducho polo\u017ete<strong> palec alebo prst na stranu nosnej dierky.<\/strong><\/p>\n<p>Ke\u010f sa dych pohybuje von a dovn\u00fatra ka\u017edou nosnou dierkou, poskytuje upokojuj\u00face zameranie.<\/p>\n<p>V\u00e1\u0161 <strong>nervov\u00fd syst\u00e9m sa hlboko upokoj\u00ed, va\u0161a myse\u013e sa obr\u00e1ti dovn\u00fatra a ust\u00e1li sa<\/strong> na koncentr\u00e1ciu.<\/p>\n<p>Cvi\u010denie za\u010dnite vdychovan\u00edm oboma nosn\u00fdmi dierkami, <strong>potom zatvorte jednu nosn\u00fa dierku a d\u00fdchajte plynulo. <\/strong><\/p>\n<p>Urobte rovnako dlh\u00fd v\u00fddych a n\u00e1dych, a vyhnite sa ak\u00e9muko\u013evek pocitu n\u00faten\u00e9ho d\u00fdchania.<\/p>\n<p>Teraz <strong>vyme\u0148te strany a dokon\u010dite jeden pln\u00fd n\u00e1dych opa\u010dnou<\/strong> nosovou dierkou.<\/p>\n<p><strong>Pokra\u010dujte v striedan\u00ed medzi nosn\u00fdmi dierkami, k\u00fdm nedokon\u010d\u00edte cel\u00e9 kolo<\/strong> \u2013 tri n\u00e1dychy na ka\u017ed\u00fa stranu, celkovo \u0161es\u0165 n\u00e1dychov a v\u00fddychov.<\/p>\n<p>Potom spustite ruku a trikr\u00e1t jemne a plynulo d\u00fdchajte oboma nosn\u00fdmi dierkami.<\/p>\n<p>Pre hlb\u0161iu prax absolvujte \u010fal\u0161ie dve kol\u00e1.<\/p>\n<p>Existuje viacero techn\u00edk tohto d\u00fdchania, toto bola uk\u00e1\u017eka jedn\u00e9ho z jednoduch\u0161\u00edch.<\/p>\n<p><strong>Prajem v\u00e1m ve\u013ea \u00faspechov a pokoja v praxi.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Ak chcete zlep\u0161i\u0165 kvalitu a d\u013a\u017eku svojho sp\u00e1nku, vysk\u00fa\u0161ajte ve\u010dern\u00fa dychov\u00fa prax pr\u00e1n\u00e1j\u00e1my. Venova\u0165 nieko\u013eko min\u00fat cvi\u010deniu upokojuj\u00faceho dychov\u00e9ho cvi\u010denia m\u00f4\u017ee by\u0165 jednoduch\u00fd, ale \u00fa\u010dinn\u00fd<\/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-8641","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8641","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=8641"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8641\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8641"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}