{"id":550,"date":"2022-10-07T07:50:03","date_gmt":"2022-10-07T07:50:03","guid":{"rendered":"https:\/\/www.mymyn.sk\/?p=550"},"modified":"2022-10-07T07:50:03","modified_gmt":"2022-10-07T07:50:03","slug":"ako-spravne-dychat-alebo-5-pilierov-zdraveho-dychania","status":"publish","type":"post","link":"https:\/\/www.mymyn.sk\/?p=550","title":{"rendered":"Ako spr\u00e1vne d\u00fdcha\u0165 alebo 5 pilierov zdrav\u00e9ho d\u00fdchania"},"content":{"rendered":"\n
\"Ako<\/figure>\n\n\n\n

<\/p>\n\n\n\n

U\u017e v\u00e1m niekto niekedy hovoril, aby ste sa zamysleli nad svoj\u00edm d\u00fdchan\u00edm? <\/strong>Mo\u017eno to bolo v situ\u00e1ci\u00ed kedy ste sa potrebovali upokoji\u0165.<\/p>\n\n\n\n

Pravdepodobne to bolo nie\u010do ako: \u201eupokoj sa a hlavne d\u00fdchaj\u201c. Z\u00e1klad tam s\u00edce povedan\u00fd je, ale je to ako keby ste \u010dloveku, ktor\u00fd m\u00e1 probl\u00e9m s hmotnos\u0165ou povedali: \u201eViac sa h\u00fdb a lep\u0161ie sa stravuj.\u201c V tej rade je v\u0161ak nie\u010do, \u010do sa nepovedalo \u2013 AKO spr\u00e1vne d\u00fdcha\u0165 aby sme sa upokojili? Ke\u010f\u017ee s\u00fa u v\u00e4\u010d\u0161iny \u013eud\u00ed zhor\u0161en\u00e9 d\u00fdchacie n\u00e1vyky, v\u0161etky snahy o zlep\u0161enie zdravia a celkovej pohody by mali zah\u0155\u0148a\u0165 aj zlep\u0161enie d\u00fdchania ako z\u00e1kladn\u00fa \u010das\u0165 procesu.<\/p>\n\n\n\n

Vzh\u013eadom na to, \u017ee d\u00fdchame neust\u00e1le, m\u00f4\u017eeme svoje nespr\u00e1vne d\u00fdchacie n\u00e1vyky meni\u0165 k lep\u0161iemu jednoduch\u00fdm, lacn\u00fdm a efekt\u00edvnym sp\u00f4sobom kedyko\u013evek a kdeko\u013evek.<\/p>\n\n\n\n

Prevezmite kontrolu nad svojim d\u00fdchan\u00edm \u2013 zn\u00ed\u017ete stres a zlep\u0161ite si kvalitu \u017eivota<\/strong><\/h3>\n\n\n\n

D\u00fdchanie je automatick\u00e1 funkcia riaden\u00e1 respira\u010dn\u00fdm centrom v mozgovom kmeni. Mozgov\u00fd kme\u0148 tie\u017e riadi nieko\u013eko \u010fal\u0161\u00edch funkci\u00ed pre pre\u017eitie tela ako je teplota, tlkot srdca, krvn\u00fd tlak at\u010f.<\/p>\n\n\n\n

Dobr\u00e9, vedom\u00e9 d\u00fdchacie n\u00e1vyky znamenaj\u00fa, \u017ee d\u00fdchame nosom (n\u00e1dych aj v\u00fddych), br\u00e1nicou (\u010do sp\u00f4sobuje, \u017ee doln\u00e1 \u010das\u0165 brucha st\u00fapa a kles\u00e1), pomaly, \u013eahko, uvo\u013enene, rytmicky a ticho, zatia\u013e \u010do na\u0161e dr\u017eanie tela je vzpriamen\u00e9. To je v\u0161etko. Ak\u00e9 jednoduch\u00e9!<\/p>\n\n\n\n

<\/p>\n\n\n\n

P\u00e4\u0165 pilierov zdrav\u00e9ho d\u00fdchania<\/h2>\n\n\n\n

Postupujte pod\u013ea t\u00fdchto \u013eahk\u00fdch n\u00e1vykov, aby ste lep\u0161ie d\u00fdchali vo svojom ka\u017edodennom \u017eivote:<\/p>\n\n\n\n

1. Zdrav\u00e9 d\u00fdchanie za\u010d\u00edna v nose<\/h2>\n\n\n\n

Dobr\u00e9 a spr\u00e1vne d\u00fdchanie sa za\u010d\u00edna v nose. Tu sa vd\u00fdchnut\u00fd vzduch ohrieva, zvlh\u010duje a filtruje od bakt\u00e9ri\u00ed tak, aby bol vhodne pripraven\u00fd na vstup do p\u013e\u00fac. Pri v\u00fddychu sa nos znovu zahrieva a zvlh\u010duje, preto\u017ee vyd\u00fdchnut\u00fd vzduch z p\u013e\u00fac m\u00e1 telov\u00fa teplotu a spr\u00e1vnu vlhkos\u0165. \u010castice, ktor\u00e9 sa zachytia pri n\u00e1dychu tak znovu vych\u00e1dzaj\u00fa pri v\u00fddychu vzduchu von. Ke\u010f d\u00fdchame \u00fastami, absorbujeme vzduch, ktor\u00fd je studen\u00fd, such\u00fd a pln\u00fd nefiltrovan\u00fdch \u010dast\u00edc, \u010do sp\u00f4sobuje, \u017ee d\u00fdchacie cesty s\u00fa podr\u00e1\u017eden\u00e9, zap\u00e1len\u00e9 a z\u00fa\u017een\u00e9. Jednoducho povedan\u00e9, mali by sme sa nadychova\u0165 aj vydychova\u0165 nosom.<\/p>\n\n\n\n

2. Br\u00e1ni\u010dn\u00e9 d\u00fdchanie<\/h2>\n\n\n\n

Br\u00e1nica spolo\u010dne so srdcom s\u00fa jedin\u00e9 dva svaly, ktor\u00e9 neust\u00e1le pracuj\u00fa. Br\u00e1nica je n\u00e1\u0161 hlavn\u00fd d\u00fdchac\u00ed sval, ktor\u00fd sa podob\u00e1 na d\u00e1\u017ednik a pri n\u00e1dychu sa pohybuje smerom nadol a pri v\u00fddychu smerom hore. D\u00fdcha\u0165 hlboko znamen\u00e1 d\u00fdcha\u0165 do br\u00e1nice. Spr\u00e1vne d\u00fdchanie pomocou br\u00e1nice znamen\u00e1, \u017ee svalov\u00e1 aktivita pri n\u00e1dychu a v\u00fddychu je minim\u00e1lna. Ke\u010f\u017ee d\u00fdchame nieko\u013eko tis\u00edckr\u00e1t za de\u0148, je ve\u013emi d\u00f4le\u017eit\u00e9, aby sa to dialo \u010do najefekt\u00edvnej\u0161ie, aby sme zbyto\u010dne neplytvali energiou.<\/p>\n\n\n\n

3. Pomal\u00e9 d\u00fdchanie<\/h2>\n\n\n\n

\u013dudia maj\u00fa tendenciu d\u00fdcha\u0165 ove\u013ea r\u00fdchlej\u0161ie ako by sa malo, \u010do je nesk\u00f4r spojen\u00e9 so stresom a zl\u00fdm okysli\u010den\u00edm. Zdrav\u00e1 frekvencia d\u00fdchania je ve\u013emi pomal\u00e1 s r\u00fdchlos\u0165ou najviac 6 \u2013 12 n\u00e1dychov za min\u00fatu (ide\u00e1lne \u0161es\u0165). Ve\u013ea \u013eud\u00ed d\u00fdcha \u010dastokr\u00e1t aj 18 \u2013 25 kr\u00e1t za min\u00fatu. A to je ve\u013ea.<\/p>\n\n\n\n

4.Rytmick\u00e9 d\u00fdchanie<\/h2>\n\n\n\n

Ako d\u00fdchate, ke\u010f ste s\u00fastreden\u00ed na jednu \u010dinnos\u0165? Je ve\u013emi be\u017en\u00e9, \u017ee v t\u00fdchto situ\u00e1ci\u00e1ch zastavujeme dych. Ke\u010f potom za\u010dneme znovu d\u00fdcha\u0165, kompenzujeme to nadmern\u00fdm d\u00fdchan\u00edm. V noci to naz\u00fdvame sp\u00e1nkov\u00e9 apnoe a m\u00e1 v\u00e1\u017ene negat\u00edvne \u00fa\u010dinky na n\u00e1\u0161 sp\u00e1nok a v\u0161eobecne na zdravie \u010dloveka. Po\u010das d\u0148a to niektor\u00ed naz\u00fdvaj\u00fa koncentra\u010dn\u00e9 apnoe, ktor\u00e9 sa strieda medzi zadr\u017ean\u00edm dychu a nadmern\u00fdm d\u00fdchan\u00edm, podobne ako, ke\u010f m\u00e1me po\u010das \u0161of\u00e9rovania jednu sekundu nohu na plyne a nasleduj\u00facu sekundu brzd\u00edme.<\/p>\n\n\n\n

5. D\u00fdchajte potichu<\/h2>\n\n\n\n

\u010cast\u00e9 povzdychy, chr\u00e1panie po\u010das sp\u00e1nku alebo hlasn\u00e9 d\u00fdchanie po\u010das odpo\u010dinku s\u00fa znakmi dysfunk\u010dn\u00e9ho d\u00fdchania. D\u00fdcha\u0165 by sme mali potichu a tak, aby to nebolo vidie\u0165 \u010di po\u010du\u0165.<\/p>\n\n\n\n

D\u00fdchanie je d\u00f4le\u017eit\u00fd proces, ktor\u00fd dok\u00e1\u017ee ovplyvni\u0165 ve\u013emi ve\u013ea funkci\u00ed n\u00e1\u0161ho tela. Ke\u010f chce, \u010dlovek dok\u00e1\u017ee vydr\u017ea\u0165 bez jedla aj 20 dn\u00ed. Bez vody vydr\u017e\u00ed organizmus maxim\u00e1lne 3 dni. A bez dychu vydr\u017e\u00ed \u010dlovek maxim\u00e1lne nieko\u013eko min\u00fat. V\u00e4\u010d\u0161ina z n\u00e1s len p\u00e1r sek\u00fand. Av\u0161ak to, ako spr\u00e1vne d\u00fdcha\u0165 rie\u0161ime najmenej, a pritom je to jedna z najd\u00f4le\u017eitej\u0161\u00edch vec\u00ed<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

U\u017e v\u00e1m niekto niekedy hovoril, aby ste sa zamysleli nad svoj\u00edm d\u00fdchan\u00edm? Mo\u017eno to bolo v situ\u00e1ci\u00ed kedy ste sa potrebovali upokoji\u0165. Pravdepodobne to bolo nie\u010do ako: \u201eupokoj sa a hlavne d\u00fdchaj\u201c. Z\u00e1klad tam s\u00edce povedan\u00fd je, ale je to ako keby ste \u010dloveku, ktor\u00fd m\u00e1 probl\u00e9m s hmotnos\u0165ou povedali: \u201eViac sa h\u00fdb a lep\u0161ie sa stravuj.\u201c V tej rade je […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-550","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/550","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=550"}],"version-history":[{"count":1,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/550\/revisions"}],"predecessor-version":[{"id":551,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=\/wp\/v2\/posts\/550\/revisions\/551"}],"wp:attachment":[{"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mymyn.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}