{"id":47682,"date":"2021-11-29T00:25:53","date_gmt":"2021-11-28T21:25:53","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=47682"},"modified":"2024-09-16T12:08:25","modified_gmt":"2024-09-16T09:08:25","slug":"diyaframdan-nefes-nasil-alinir-videolu-anlatim","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/diyaframdan-nefes-nasil-alinir-videolu-anlatim\/","title":{"rendered":"Diyaframdan nefes nas\u0131l al\u0131n\u0131r? Videolu anlat\u0131m"},"content":{"rendered":"<p>Diyafram nefes alma yava\u015f ve derinden nefes almay\u0131 ifade eder. Ruhsal ve psikolojik olarak da kendimizi zinde hissedebilmemizi sa\u011flar. Do\u011fru nefes, asl\u0131nda diyafram nefesidir.<\/p>\n<p><strong>Diyafram kas\u0131 akci\u011ferlerin alt\u0131nda yer al\u0131r. Bu kas\u0131n en b\u00fcy\u00fck g\u00f6revi v\u00fccuda al\u0131nan havan\u0131n akci\u011ferlere ula\u015fmas\u0131n\u0131 sa\u011flamas\u0131d\u0131r. <\/strong>Normal nefes ald\u0131\u011f\u0131m\u0131zda akci\u011ferlerin tam kapasitesi kullan\u0131lmaz. Diyafram nefesinde ise diyafram kas\u0131 tam \u00e7al\u0131\u015fmakla beraber akci\u011ferlerin verimlili\u011fi artar. Diyafram nefesi ald\u0131\u011f\u0131m\u0131zda v\u00fccudumuza oksijen girer ve bu oksijen v\u00fccuttaki t\u00fcm h\u00fccrelere ula\u015f\u0131r. <strong>Bu sayede h\u00fccreler kendini yeniler ve v\u00fccuda bir\u00e7ok katk\u0131 sa\u011flar.<\/strong><\/p>\n<p><strong>Diyafram nefesi almak \u00e7e\u015fitli sa\u011fl\u0131k durumlar\u0131na ba\u011fl\u0131 olarak sak\u0131ncal\u0131 olabilir. Bu nedenle diyafram egzersizlerini doktor \u00f6nerisi dahilinde uygulanmal\u0131d\u0131r.<\/strong><\/p>\n<p><span style=\"color:#800000;\"><span style=\"font-size:18px;\"><u><strong>Diyafram Nefesi Nas\u0131l Al\u0131n\u0131r?<\/strong><\/u><\/span><\/span><\/p>\n<p><strong>Nefes alman\u0131n do\u011fru \u015fekilde yap\u0131lmas\u0131 ya\u015fam kalitesinin artt\u0131r\u0131r.<\/strong>&nbsp;Diyaframdan nefes almak i\u00e7in \u00e7e\u015fitli y\u00f6ntemler vard\u0131r. En kolay 2 y\u00f6ntemini resimleriyle a\u015fa\u011f\u0131da bildirdik.<\/p>\n<p><strong>Diyaframdan Nefes Alma 1. Y\u00f6ntem<\/strong><\/p>\n<p><strong>1.Ad\u0131m<\/strong><\/p>\n<p>Rahat edebilece\u011finiz bir yere oturun veya uzan\u0131n.<\/p>\n<p><strong>2.Ad\u0131m<\/strong><\/p>\n<p>Bir elinizi karn\u0131n\u0131za di\u011fer elinizi de g\u00f6\u011fs\u00fcn\u00fcze koyun.<\/p>\n<p><strong>3.Ad\u0131m<\/strong><\/p>\n<p>Her zaman nefes ald\u0131\u011f\u0131n\u0131z gibi \u00fc\u00e7 kez derin nefes al\u0131n.<\/p>\n<p><strong>4.Ad\u0131m<\/strong><\/p>\n<p>G\u00f6\u011fs\u00fcn\u00fczdeki elin ne kadar hareket etti\u011fine dikkat edin.<\/p>\n<p><strong>5.Ad\u0131m<\/strong><\/p>\n<p>4 saniye boyunca burnunuzdan nefes al\u0131n.<\/p>\n<p><strong>6.Ad\u0131m<\/strong><\/p>\n<p>Burnunuzdan nefes al\u0131rken g\u00f6\u011fs\u00fcn\u00fczden ziyade karn\u0131n\u0131z\u0131n nefes ile doldu\u011fundan emin olun.<\/p>\n<p><strong>7.Ad\u0131m<\/strong><\/p>\n<p>6 saniye boyunca a\u011fz\u0131n\u0131zdan t\u00fcm nefesinizi verin.<\/p>\n<p><strong>2 dakika boyunca bu \u015fekilde nefes al\u0131p vermeye devam edin.<\/strong><\/p>\n<p><iframe loading=\"lazy\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" frameborder=\"0\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/6rCbIT_rx0c\" title=\"YouTube video player\" width=\"560\"><\/iframe><\/p>\n<p><strong>Diyaframdan Nefes Alma 2.Y\u00f6ntem<\/strong><\/p>\n<p><strong>1.Ad\u0131m<\/strong><\/p>\n<p>\u00d6ncelikle bir adet yast\u0131\u011f\u0131 ba\u015f\u0131n\u0131z\u0131n alt\u0131na koyun. Ayn\u0131 \u015fekilde dizlerinizin alt\u0131na da yast\u0131k koyarak d\u00fcz bir zemine yat\u0131n. V\u00fccudunuzun daha rahat bir pozisyonda durmas\u0131 i\u00e7in yast\u0131klar\u0131 mutlaka kullanmal\u0131s\u0131n\u0131z.<\/p>\n<p><strong>2.Ad\u0131m<\/strong><\/p>\n<p>Bir elinizi g\u00f6\u011fs\u00fcn\u00fcze koyun di\u011fer elinizi de g\u00f6\u011f\u00fcs kafesinizin hemen alt\u0131na diyafram\u0131n \u00fczerine koyun. &nbsp;Uygun bir pozisyona geldikten sonra nefesinizi burundan yava\u015f\u00e7a al\u0131n ve nefesinizi midenize do\u011fru \u00e7ekin.<\/p>\n<p><strong>3.Ad\u0131m<\/strong><\/p>\n<p>Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve dudaklar\u0131n\u0131z\u0131 b\u00fczerek midenizdeki nefesi bo\u015falt\u0131n. Bu esnada hareket etmeyin. Diyafram nefesinizi tekrardan 5-10 dakika yap\u0131n.<\/p>\n<p>Diyafram nefesini her g\u00fcn ortalama 3-4 defa yap\u0131n.<\/p>\n<p><strong>Bu egzersizleri yaparken oksijeni fazla al\u0131p verdi\u011finiz i\u00e7in ba\u015f d\u00f6nmesi ya\u015fayabilirsiniz. Kendinizi egzersizler s\u0131ras\u0131nda zorlamay\u0131n. Diyafram nefes egzersizlerini ba\u015flang\u0131\u00e7 a\u015famas\u0131nda iken g\u00fcnde 3-4 kez olmak \u00fczere 5-10 dakika olacak \u015fekilde yap\u0131lmas\u0131 tavsiye edilir.<\/strong><\/p>\n<p><iframe loading=\"lazy\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" frameborder=\"0\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/8GtijBY0rYM\" title=\"YouTube video player\" width=\"560\"><\/iframe><\/p>\n<p><span style=\"color:#800000;\"><span style=\"font-size:18px;\"><u><strong>Diyafram Nefesinin Faydalar\u0131<\/strong><\/u><\/span><\/span><\/p>\n<ul>\n<li><strong>Diyafram nefesinin bir\u00e7ok faydas\u0131 vard\u0131r bunlar:<\/strong><\/li>\n<li>Kalp ritminin d\u00fczene girmesini sa\u011flar.<\/li>\n<li><strong>Kan bas\u0131nc\u0131n\u0131n yani tansiyonun d\u00fc\u015fmesine yard\u0131mc\u0131 olur.<\/strong><\/li>\n<li>Diyafram nefesi mutluluk salg\u0131layan endorfin hormonunun salg\u0131lanmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Bir di\u011fer faydas\u0131 da ba\u011f\u0131rsaklar\u0131n daha rahat \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olmas\u0131d\u0131r.<\/strong><\/li>\n<li>Depresyon, uyku problemi ve anksiyete gibi psikiyatrik problemlerin seyrinde fayda sa\u011flar.<\/li>\n<li><strong>Cildin tazelenmesine yard\u0131mc\u0131 olur. Diyafram nefesiyle beraber cildin alt dokular\u0131na oksijen ula\u015f\u0131r. B\u00f6ylece cilt daha sa\u011fl\u0131kl\u0131 ve canl\u0131 g\u00f6r\u00fcn\u00fcr.<\/strong><\/li>\n<li>Diyafram nefesinde diyafram kas\u0131 tam \u00e7al\u0131\u015f\u0131r ve akci\u011ferlerin verimlili\u011fi artar.<\/li>\n<li><strong>D\u00fczenli bir \u015fekilde diyafram nefesi almak stresi azalt\u0131r ve sakinle\u015fmeyi sa\u011flar.<\/strong><\/li>\n<li>Kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/li>\n<li><strong>V\u00fccudun direncini artt\u0131r.<\/strong><\/li>\n<li>Diyafram nefesi almak beyaz sa\u00e7lar\u0131n azalmas\u0131na yard\u0131mc\u0131 olur ve zamanla sa\u00e7lar\u0131n daha sa\u011fl\u0131kl\u0131 g\u00f6r\u00fcnmesine yard\u0131mc\u0131 olur.<\/li>\n<li><strong>Kas y\u0131rt\u0131lmalar\u0131n\u0131 ve yaralanmalar\u0131 \u00f6nlemeye yard\u0131mc\u0131d\u0131r.<\/strong><\/li>\n<li>Solunum h\u0131z\u0131n\u0131n d\u00fczene girmesiyle v\u00fccudun enerjisini artt\u0131r\u0131r.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Diyafram nefes alma yava\u015f ve derinden nefes almay\u0131 ifade eder. Ruhsal ve psikolojik olarak da kendimizi zinde hissedebilmemizi sa\u011flar. Do\u011fru nefes, asl\u0131nda diyafram nefesidir. Diyafram kas\u0131 akci\u011ferlerin alt\u0131nda yer al\u0131r. Bu kas\u0131n en b\u00fcy\u00fck g\u00f6revi v\u00fccuda al\u0131nan havan\u0131n akci\u011ferlere ula\u015fmas\u0131n\u0131 sa\u011flamas\u0131d\u0131r. Normal nefes ald\u0131\u011f\u0131m\u0131zda akci\u011ferlerin tam kapasitesi kullan\u0131lmaz. Diyafram nefesinde ise diyafram kas\u0131 tam \u00e7al\u0131\u015fmakla [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":47681,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[37976,37978,37977,19735,33645],"class_list":["post-47682","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-diyafram-nefesi","tag-dogru-nefes-alma","tag-nefes-egzersizleri","tag-saglikli-yasam","tag-stres-yonetimi"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47682"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=47682"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47682\/revisions"}],"predecessor-version":[{"id":47683,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47682\/revisions\/47683"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/47681"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=47682"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=47682"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=47682"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}