{"id":46693,"date":"2023-03-29T14:58:11","date_gmt":"2023-03-29T13:58:11","guid":{"rendered":"https:\/\/www.narodnilijek.com\/web\/?p=46693"},"modified":"2023-03-29T15:11:44","modified_gmt":"2023-03-29T14:11:44","slug":"vjezbe-disanja","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/vjezbe-disanja\/","title":{"rendered":"Top 3 vje\u017ebe disanja za bolji san, smirenje i mr\u0161avljenje"},"content":{"rendered":"\n

Nepravilno disanje mo\u017ee poremetiti razmjenu kisika i uglji\u010dnog dioksida i pridonijeti tjeskobi, napadima panike, umoru i drugim fizi\u010dkim i emocionalnim poreme\u0107ajima. Postoje razli\u010dite vje\u017ebe disanja koje se mogu koristiti za smirenje, za uspavljivanje i opu\u0161tanje i za mr\u0161avljenje. Ovdje \u0107emo navesti nekoliko tehnika disanja koje su se pokazale u\u010dinkovitima.<\/p>\n\n\n\n

Pravilno disanje<\/strong> slu\u017ei kao prevencija sr\u010danih tegoba, pospje\u0161uje mr\u0161avljenje, odli\u010dan je na\u010din brzinskog uspavljivanja te djeluje kao sedativ na uznemirene \u017eivce.<\/p>\n\n\n\n

Isti\u010demo prehranu, san, kretanje i higijenu kao najva\u017enije faktore za zdrav \u017eivot, no kod utjecaja na organizam \u010desto se zanemaruje utjecaj pravilnog disanja. <\/p>\n\n\n\n

Vje\u017ebe disanja <\/h2>\n\n\n\n

Duboko disanje: Uzmite dubok udah kroz nos, zadr\u017eite dah na nekoliko sekundi, a zatim polako izdahnite kroz usta. Ponavljajte ovu tehniku nekoliko minuta.<\/p>\n\n\n\n

4-7-8 tehnika disanja: Udahnite kroz nos broje\u0107i do 4, zadr\u017eite dah dok brojite do 7, a zatim izdahnite kroz usta dok brojite do 8. Ponavljajte ovu tehniku nekoliko puta.<\/p>\n\n\n\n

Tehnika disanja dijafragmom: Udahnite polako kroz nos, osje\u0107aju\u0107i kako se va\u0161 trbuh \u0161iri dok udi\u0161ete. Zadr\u017eite dah na trenutak, a zatim polako izdahnite kroz usta dok se va\u0161 trbuh spu\u0161ta. Ponavljajte ovu tehniku nekoliko minuta.<\/p>\n\n\n\n

Nosno disanje: Zatvorite usta i udahnite kroz nos. Dr\u017eite dah na nekoliko sekundi, a zatim polako izdahnite kroz nos. Ponavljajte ovu tehniku nekoliko minuta.<\/p>\n\n\n\n

Vje\u017eba disanja za uspavljivanje<\/h3>\n\n\n\n

Dr. Andrew Weil, lije\u010dnik \u0161kolovan na Harvardu, veliki je zagovornik tehnike disanja 4-7-8 koja opu\u0161ta mi\u0161i\u0107e i \u010disti misli, a temelji se na drevnoj indijskoj praksi. Ovom tehnikom posti\u017ee se da vi\u0161e kisika<\/strong><\/a> u\u0111e u plu\u0107a a samim time i u cijelo tijelo, i tako ga opu\u0161ta. Dr. Weil ovu tehniku preporu\u010duje, ne samo pred spavanje, ve\u0107 i tokom dana kada smo pod stresom.<\/p>\n\n\n\n

Izdahnite u potpunosti zrak kroz usta uz glasno \u0161i\u0161tanje. Zatvorite usta, udi\u0161ite tiho zrak kroz nos i u mislima brojite do \u010detiri. Zadr\u017eite dah broje\u0107i do sedam. Ponovo izdahnite u potpunosti zrak kroz usta uz glasno \u0161i\u0161tanje i neka to traje osam sekundi. Udahnite i ponovite ciklus tri puta za ukupno \u010detiri udisaja.<\/p>\n\n\n\n

Vje\u017ebe disanja protiv stresa i za trenutno smirenje<\/h3>\n\n\n\n

Ravnote\u017ea je vrlo bitna stvar, a ona zapo\u010dinje kroz disanje. Da biste zapo\u010deli, udi\u0161ite zrak broje\u0107i do 4, a zatim izdi\u0111ite tako\u0111er broje\u0107i do 4 sve kroz nos, \u0161to \u0107e vas postupno umiriti. To \u010dinite 2 do 3 minute, a nakon \u0161to ste izvje\u017ebali tehniku kroz nekoliko dana, mo\u017eete pove\u0107ati brojanje na udisaju i izdisaju do \u0161est, \u0161to \u0107e omogu\u0107iti jo\u0161 dublje disanje.<\/p>\n\n\n\n

Vje\u017ebe disanja za mr\u0161avljenje<\/h3>\n\n\n\n

Stres \u010desto djeluje kao okida\u010d gladi, odnosno tje\u0161enja kroz hranu, \u0161to se isto tako mo\u017ee rije\u0161iti putem disanja. Kod ove tehnike trebate udisati na nos broje\u0107i do 4, a potom izdisati kroz usta koja su napu\u0107ena kao da pijete kroz slamku broje\u0107i do osam.<\/p>\n\n\n\n

Pilates vje\u017ebe za ravan stomak<\/strong><\/a><\/p>\n\n\n\n

Druga hinduisti\u010dka tehnika koja se savjetuje je udisanje na nos i izdisanje na usta broje\u0107i do \u0161est, a kod izdisanja treba izgovarati glas \u201chhhhh\u201d. Kod sljede\u0107eg izdisaja \u201chhhh\u201d proizvodite sa zatvorenim ustima te se tako izmijenjujte. Ovo \u0107e smanjiti glad i djelovati umiruju\u0107e.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Nepravilno disanje mo\u017ee poremetiti razmjenu kisika i uglji\u010dnog dioksida i pridonijeti tjeskobi, napadima panike, umoru i drugim fizi\u010dkim i emocionalnim poreme\u0107ajima. Postoje razli\u010dite vje\u017ebe disanja koje se mogu koristiti za smirenje, za uspavljivanje i opu\u0161tanje i za mr\u0161avljenje. Ovdje \u0107emo navesti nekoliko tehnika disanja koje su se pokazale u\u010dinkovitima. Pravilno disanje slu\u017ei kao prevencija sr\u010danih […]<\/p>\n","protected":false},"author":1,"featured_media":46698,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[384],"tags":[861,108597,3116,1092,7397,108595,5919],"class_list":{"0":"post-46693","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vjezbanje","8":"tag-disanje","9":"tag-pravilno-disanje","10":"tag-protiv-stresa","11":"tag-smirenje","12":"tag-vjezbe-disanja","13":"tag-vjezbe-disanja-za-smirenje","14":"tag-za-mrsavljenje"},"yoast_head":"\nTop 3 vje\u017ebe disanja za bolji san, smirenje i protiv stresa<\/title>\n<meta name=\"description\" content=\"Postoje razli\u010dite vje\u017ebe disanja koje se mogu koristiti za smirenje a ovdje \u0107emo navesti tehnike koje su se pokazale u\u010dinkovitima. 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