5 min \u010d\u00edtanie<\/p>\n\n\n\n
Ahojte, pozdravujem v\u00e1s v\u0161etk\u00fdch, ktor\u00ed \u010d\u00edtate tento \u010dl\u00e1no\u010dek.
Ve\u013emi by som chcela zdie\u013ea\u0165 s \u013eu\u010fmi to, \u010do mi v \u017eivote najviac, alebo ve\u013emi v\u00fdrazne, pomohlo. Nat\u00e1\u010danie vide\u00ed a by\u0165 viac online ako offline osobou v\u0161ak v\u00f4bec nie je pre m\u0148a.<\/p>\n\n\n\n
Preto som sa rozhodla d\u00e1va\u0165 v\u00e1m tipy a triky, ktor\u00e9 m\u00f4\u017eete dennodenne vyu\u017ei\u0165 na zlep\u0161enie sp\u00e1nku \u010di celkovej kvality \u017eivota, sem na tento mini blog vo forme kr\u00e1tkych \u010dl\u00e1nkov, ktor\u00e9 si pre\u010d\u00edtate za 5 a\u017e 10 min\u00fat. Zdrojom s\u00fa mi knihy, ktor\u00e9 som \u010d\u00edtala, tr\u00e9ningy, ktor\u00e9 som absolvovala. Dnes vyber\u00e1m my\u0161lienku Pr\u0101\u1e47a (\u017eivotn\u00fd dych, \u017eivotn\u00e1 energia) je svetlom v\u0161etk\u00fdch bytost\u00ed; je ich stredom a oporou. (\u010ch\u00e1nd\u00f3gja upani\u0161\u00e1da 3).<\/p>\n\n\n\n
Prv\u00fdm tipom pre v\u00e1s je nie\u010do \u00faplne jednoduch\u00e9, ale z\u00e1rove\u0148 ve\u013emi \u00fa\u010dinn\u00e9. Sk\u00faste si v\u0161imn\u00fa\u0165 svoj dych. Pomedzi to, ako sa bud\u00edte, cvi\u010d\u00edte, chod\u00edte, beh\u00e1te, pracujete, jete, \u010d\u00edtate, komunikujete alebo zasp\u00e1vate \u2013 sk\u00faste si, \u010do i len na mal\u00fa chv\u00ed\u013eku, uvedomi\u0165 svoj dych. Nemus\u00edte ho nijako meni\u0165, len si sk\u00faste v\u0161imn\u00fa\u0165, ak\u00fd je. Je hlbok\u00fd, plytk\u00fd, hlasn\u00fd, tich\u00fd, alebo ho takmer ani nec\u00edtite?
Ke\u010f si ho na ten mal\u00fd moment uvedom\u00edte, sk\u00faste jemne preh\u013abi\u0165 n\u00e1dych a o \u010dosi viac pred\u013a\u017ei\u0165 v\u00fddych. A to je cel\u00e9. Jednoduch\u00e9, v\u0161ak?
Mo\u017eno sa to zd\u00e1 ako drobnos\u0165, ale vedom\u00e9 d\u00fdchanie m\u00e1 re\u00e1lne a overen\u00e9 \u00fa\u010dinky na telo aj myse\u013e.
Napr\u00edklad: zni\u017euje hladinu stresov\u00e9ho horm\u00f3nu (kortizolu) u\u017e po p\u00e1r min\u00fatach vedom\u00e9ho d\u00fdchania sa v tele aktivuje tzv. parasympatick\u00fd nervov\u00fd syst\u00e9m, ktor\u00fd je zodpovedn\u00fd za oddych, regener\u00e1ciu a rovnov\u00e1hu. Telo sa prep\u00edna zo stavu \u201eboj alebo \u00fatek\u201c do stavu \u201eoddychuj a tr\u00e1v\u201c. Spoma\u013euje tep a zni\u017euje krvn\u00fd tlak, hlbok\u00fd v\u00fddych d\u00e1va telu sign\u00e1l, \u017ee je v bezpe\u010d\u00ed. Aj preto sa vedom\u00e9 d\u00fdchanie odpor\u00fa\u010da pri \u00fazkostiach, panick\u00fdch atakoch alebo pred span\u00edm.<\/p>\n\n\n\n
Zlep\u0161uje funkciu mozgu a v\u00fdskumy ukazuj\u00fa, \u017ee pravideln\u00e1 pr\u00e1ca s dychom podporuje koncentr\u00e1ciu, emo\u010dn\u00fa stabilitu a lep\u0161ie zvl\u00e1danie n\u00e1ro\u010dn\u00fdch situ\u00e1ci\u00ed. Dokonca pom\u00e1ha pri stavoch vyhorenia, nespavosti \u010di miernych form\u00e1ch depresie.
Podporuje imunitu preto\u017ee kvalitn\u00fd dych znamen\u00e1 kvalitnej\u0161iu v\u00fdmenu kysl\u00edka a oxidu uhli\u010dit\u00e9ho. Zlep\u0161uje sa tak okysli\u010denie buniek a aj schopnos\u0165 tela zvl\u00e1da\u0165 z\u00e1palov\u00e9 procesy.<\/p>\n\n\n\n
Pom\u00e1ha telu prirodzene uvo\u013eni\u0165 nap\u00e4tie, mnoho z n\u00e1s d\u00fdcha ve\u013emi plytko, \u010dasto len do hrudn\u00edka. Vedome sa nad\u00fdchnu\u0165 a\u017e do brucha (tzv. br\u00e1nicov\u00e9 d\u00fdchanie) m\u00f4\u017ee uvo\u013eni\u0165 stiahnut\u00e9 svaly, nap\u00e4t\u00fd \u017eal\u00fadok \u010di stuhnut\u00e9 ramen\u00e1. A to v\u0161etko bez toho, aby sme museli nie\u010do rie\u0161i\u0165. Sta\u010d\u00ed len chv\u00ed\u013eku by\u0165 a d\u00fdcha\u0165.<\/p>\n\n\n\n
Vedom\u00fd dych je ako jemn\u00fd most medzi telom a mys\u013eou. A t\u00e1to jednoduch\u00e1 prax n\u00e1s u\u010d\u00ed by\u0165 viac so sebou, so svoj\u00edm telom, pocitmi, aj realitou alebo surrealitou :), v ktorej sa pr\u00e1ve nach\u00e1dzame.
M\u00f4\u017eete si z toho urobi\u0165 mal\u00fd ritu\u00e1l a napr\u00edklad pri \u0161\u00e1lke k\u00e1vy, ob\u013e\u00faben\u00e9ho \u010daju alebo po\u010das inej pr\u00edjemnej \u010dinnosti sa k tomuto kr\u00e1tkemu cvi\u010deniu vraca\u0165.<\/p>\n\n\n\n
Po \u010dase si mo\u017eno v\u0161imnete, \u017ee svoj n\u00e1dych a v\u00fddych sledujete \u010dastej\u0161ie a d\u00fdcha sa v\u00e1m \u013eah\u0161ie, prem\u00fd\u0161\u013ea jasnej\u0161ie a c\u00edtite sa viac pr\u00edtomn\u00ed. A niekedy pr\u00e1ve to \u00faplne sta\u010d\u00ed na to, aby sa de\u0148 c\u00edtil o k\u00fasok \u013eah\u0161\u00ed a \u017eivot o k\u00fasok (ne)re\u00e1lnej\u0161\u00ed \ud83d\ude42<\/p>\n\n\n\n
Pr\u00edjemn\u00e9 d\u00fdchanie prajem.<\/p>\n","protected":false},"excerpt":{"rendered":"
5 min \u010d\u00edtanie Ahojte, pozdravujem v\u00e1s v\u0161etk\u00fdch, ktor\u00ed \u010d\u00edtate tento \u010dl\u00e1no\u010dek.Ve\u013emi by som chcela zdie\u013ea\u0165 s \u013eu\u010fmi to, \u010do mi v \u017eivote najviac, alebo ve\u013emi v\u00fdrazne, pomohlo. Nat\u00e1\u010danie vide\u00ed a by\u0165 viac online ako offline osobou v\u0161ak v\u00f4bec nie je pre m\u0148a. Preto som sa rozhodla d\u00e1va\u0165 v\u00e1m tipy a triky, ktor\u00e9 m\u00f4\u017eete dennodenne vyu\u017ei\u0165 […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8","post","type-post","status-publish","format-standard","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/posts\/8","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/comments?post=8"}],"version-history":[{"count":6,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/posts\/8\/revisions"}],"predecessor-version":[{"id":46,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/posts\/8\/revisions\/46"}],"wp:attachment":[{"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/media?parent=8"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/categories?post=8"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dychom.sk\/blog\/wp-json\/wp\/v2\/tags?post=8"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}