{"id":601,"date":"2025-06-30T05:01:57","date_gmt":"2025-06-30T05:01:57","guid":{"rendered":"https:\/\/madinslovenia.org\/?p=601"},"modified":"2025-06-30T05:01:57","modified_gmt":"2025-06-30T05:01:57","slug":"orodje-za-boljse-pocutje-dihalne-vaje-pomagajo-umiriti-telo-in-misli","status":"publish","type":"post","link":"https:\/\/madinslovenia.org\/?p=601","title":{"rendered":"Orodje za bolj\u0161e po\u010dutje: dihalne\u00a0vaje\u00a0pomagajo\u00a0umiriti telo in misli"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Vsi vemo, da je dihanje pomembno,&nbsp;ne znamo pa izkoristiti njegovega pravega potenciala<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ste kdaj preplavljeni s stresom, se vam pospe\u0161i sr\u010dni utrip, dihanje postane hitrej\u0161e, mi\u0161ice se napnejo, potite&nbsp;se, po\u010dutite se nemirni in \u017eiv\u010dni.&nbsp;Te fizi\u010dne spremembe spro\u017eijo veri\u017eno reakcijo misli in strahov&nbsp;&#8211;&nbsp;kot sne\u017ena kepa, ki se vali navzdol.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko se nau\u010dimo nadzorovati fizi\u010dne u\u010dinke stresa na telo, smo v bolj\u0161em polo\u017eaju.&nbsp;Znanstveniki z univerze&nbsp;Stanford&nbsp;so ugotovili, da lahko \u017ee 5 minut posebne dihalne vaje na dan pomaga zmanj\u0161ati ob\u010dutke tesnobe in izbolj\u0161a razpolo\u017eenje.&nbsp;Vse metode&nbsp;uporabljene v raziskavi&nbsp;(dihalne vaje in \u010duje\u010dnost) so zmanj\u0161ale ob\u010dutke tesnobe in izbolj\u0161ale razpolo\u017eenje. Najve\u010dji u\u010dinek je imela tehnika&nbsp;<strong>cikli\u010dno vzdihovanje&nbsp;<\/strong>(cyclic&nbsp;sighing)&nbsp;&#8211;&nbsp;globok vdih&nbsp;v dveh delih, po\u010dasen dolg izdih.&nbsp;Bolj kot so udele\u017eenci redno izvajali vajo, ve\u010dje u\u010dinke so ob\u010dutili.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tehnika je preprosta:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vdihnite skozi nos\u00a0<\/li>\n\n\n\n<li>ko udobno napolnite plju\u010da, naredite \u0161e drugi, globlji vdih zraka, da raz\u0161irite\u00a0plju\u010da\u00a0<\/li>\n\n\n\n<li>nato po\u010dasi in dolgo izdihnite skozi usta.\u00a0<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u010ce to ponovite, lahko opazite, da se telo postopoma umiri, dih postane bolj enakomeren, napetost popusti.&nbsp;Izdih aktivira parasimpati\u010dno \u017eiv\u010devje, ki upo\u010dasni sr\u010dni utrip in ima splo\u0161en pomirjujo\u010d u\u010dinek na telo.&nbsp;Avtorji&nbsp;priporo\u010dajo&nbsp;ponavljanje vzdihljajev pribli\u017eno pet minut. .&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ko zavestno upo\u010dasnimo izdih, po\u0161ljemo telesu signal, da je varno&nbsp;&#8211;&nbsp;na\u0161 \u017eiv\u010dni sistem se za\u010dne umirjati.&nbsp;Ob\u010dutek varnosti in nadzora je \u0161e posebej dragocen v trenutkih, ko je misli ali telo te\u017eko obvladati.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za za\u010detek&nbsp;preizkusite vajo&nbsp;5 minut dnevno. Lahko jo izvajate sede, le\u017ee ali celo medtem ko po\u010divate. Ni pritiska, ni&nbsp;nepravilnosti \u2013 \u017ee en poskus \u0161teje.&nbsp;To orodje je&nbsp;preprosto in lahko postane dragocen zaveznik na poti do bolj\u0161ega po\u010dutja.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vir:<\/strong>&nbsp;Yilmaz&nbsp;Balban, M.,&nbsp;Neri, E.,&nbsp;Kogon, M. M., et&nbsp;al. (2023).&nbsp;Brief&nbsp;structured&nbsp;respiration&nbsp;practices&nbsp;enhance&nbsp;mood&nbsp;and&nbsp;reduce&nbsp;physiological&nbsp;arousal.&nbsp;Cell&nbsp;Reports&nbsp;Medicine, 4(1), 100895.&nbsp;<a href=\"https:\/\/doi.org\/10.1016\/j.xcrm.2022.100895\" rel=\"noreferrer noopener\" target=\"_blank\">https:\/\/doi.org\/10.1016\/j.xcrm.2022.100895<\/a>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"706\" height=\"1024\" src=\"https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-706x1024.jpg\" alt=\"\" class=\"wp-image-602\" srcset=\"https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-706x1024.jpg 706w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-207x300.jpg 207w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-768x1114.jpg 768w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-1059x1536.jpg 1059w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-290x420.jpg 290w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-150x218.jpg 150w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-300x435.jpg 300w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-696x1010.jpg 696w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing-1068x1549.jpg 1068w, https:\/\/madinslovenia.org\/wp-content\/uploads\/2025\/06\/cyclic-sighing.jpg 1103w\" sizes=\"auto, (max-width: 706px) 100vw, 706px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Vsi vemo, da je dihanje pomembno,&nbsp;ne znamo pa izkoristiti njegovega pravega potenciala&nbsp; Ste kdaj preplavljeni s stresom, se vam pospe\u0161i sr\u010dni utrip, dihanje postane hitrej\u0161e, mi\u0161ice se napnejo, potite&nbsp;se, po\u010dutite se nemirni in \u017eiv\u010dni.&nbsp;Te fizi\u010dne spremembe spro\u017eijo veri\u017eno reakcijo misli in strahov&nbsp;&#8211;&nbsp;kot sne\u017ena kepa, ki se vali navzdol.&nbsp; Ko se nau\u010dimo nadzorovati fizi\u010dne u\u010dinke stresa [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":603,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-601","post","type-post","status-publish","format-standard","has-post-thumbnail","category-povzetki"],"_links":{"self":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=601"}],"version-history":[{"count":1,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/601\/revisions"}],"predecessor-version":[{"id":604,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/601\/revisions\/604"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/media\/603"}],"wp:attachment":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}