{"id":60139,"date":"2023-08-14T17:44:00","date_gmt":"2023-08-14T14:44:00","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=60139"},"modified":"2024-09-16T19:24:11","modified_gmt":"2024-09-16T16:24:11","slug":"stres-ve-kaygilardan-kurtaran-yontem-4-7-8-teknigi-nasil-kullanilir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/stres-ve-kaygilardan-kurtaran-yontem-4-7-8-teknigi-nasil-kullanilir\/","title":{"rendered":"Stres ve kayg\u0131lardan kurtaran y\u00f6ntem! 4-7-8 tekni\u011fi nas\u0131l kullan\u0131l\u0131r?"},"content":{"rendered":"<p>G\u00fcn i\u00e7erisinde bir\u00e7ok konuda stres yapabilir veya kayg\u0131lanabiliyoruz. Ya\u015fam ko\u015fullar\u0131, duygu ve d\u00fc\u015f\u00fcncelerde ani de\u011fi\u015fimler hayat\u0131m\u0131z\u0131 olduk\u00e7a etkiliyor. Bu konuda size yard\u0131mc\u0131 olacak 4-7-8 solunum tekni\u011fiyle stres ve kayg\u0131yla ba\u015fa \u00e7\u0131kabilirsiniz. 4-7-8 solunum tekni\u011fi nedir? Uykunun d\u00fczenlenmesine yard\u0131mc\u0131 olur mu? \u0130\u015fte detaylar\u2026<\/p>\n<p><span style=\"font-weight: 400;\">G&uuml;nl&uuml;k hayat\u0131n ko\u015fu\u015fturmacas\u0131 her ya\u015ftan bireyi farkl\u0131 \u015fekillerde etkiler. Kiminin derdi ge&ccedil;im s\u0131k\u0131nt\u0131s\u0131yken kiminse okulda ya\u015fad\u0131klar\u0131 olumsuzluklar olabilir. Bu gibi ani duygu de\u011fi\u015fimi beraberinde stres ve kayg\u0131y\u0131 getirir. Bu durumlar da g&uuml;n&uuml;n geri kalan\u0131n\u0131 olumsuz etkileyebilir.&nbsp;&nbsp;&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Andrew 2015 y\u0131l\u0131nda bu gibi durumlarla ba\u015fa &ccedil;\u0131kabilmek i&ccedil;in rahatlat\u0131c\u0131 bir nefes egzersi tekni\u011fini ortaya atm\u0131\u015ft\u0131r. 4-7-8 olarak bilinen bu teknik, d&uuml;zenli uyguland\u0131\u011f\u0131nda kayg\u0131lar\u0131 azaltt\u0131\u011f\u0131, daha kolay ve k\u0131sa s&uuml;rede uykuya dalmaya yard\u0131mc\u0131 oldu\u011funu belirtmi\u015ftir.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.indyturk.com\/sites\/default\/files\/article\/main_image\/2022\/09\/23\/1017086-411222813.jpg\" alt=\"\" width=\"800\" height=\"533\" title=\"\"><\/span><\/p>\n<h3><strong>4-7-8 SOLUNUM TEKN\u0130\u011e\u0130 NED\u0130R VE NASIL UYGULANIR?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">4-7-8 solunum tekni\u011finin k&ouml;kenleri antik nefes d&uuml;zenleme gelene\u011fine dayan\u0131r. Bedeni ve zihni gev\u015feterek kolayca uykuya dalman\u0131za yard\u0131mc\u0131 olur. Teknik 2015 y\u0131l\u0131nda Arizona &Uuml;niversitesi B&uuml;t&uuml;nle\u015ftirici T\u0131p Merkezi&rsquo;nin kurucusu ve y&ouml;neticisi n&ouml;robilimci Dr. Andrew taraf\u0131ndan 2015 y\u0131l\u0131nda geli\u015ftirilmi\u015ftir.&nbsp;<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">4-7-8 solunum tekni\u011finin uygulan\u0131\u015f\u0131;<\/span><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dilinizin ucunu a\u011f\u0131n\u0131z\u0131n &ccedil;at\u0131s\u0131na yani &uuml;st &ouml;n di\u015flerinizin arkas\u0131na yaslay\u0131n. Uygulama boyunca dilinizin orada kalmas\u0131 gerek.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 saniye burnunuzdan nefes al\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7 saniye boyunca nefesinizi tutun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dudaklar\u0131n\u0131z\u0131 b&uuml;zerek &ldquo;v\u0131h&rdquo; sesi &ccedil;\u0131kartarak 8 saniye boyunca nefes verin.&nbsp;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bu i\u015flemi 2 veya 4 kez tekrar edin.&nbsp;<\/span><\/li>\n<\/ul>\n<h3><strong>4-7-8 SOLUNUM TEKN\u0130\u011e\u0130N\u0130 NE SIKLIKLA YAPILIR?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Her \u015feyin fazlas\u0131 zarar oldu\u011fu gibi bu tekni\u011fi de g&uuml;nde 2&rsquo;den fazla yapmaman\u0131z gerekir. B&ouml;ylelikle uykuya daha kolay dalabilir ve kayg\u0131lar\u0131n\u0131zdan uzakla\u015fabilirsiniz. Teknik baz\u0131 hastalarda ba\u015f d&ouml;nmesi gibi yan etkisi yaratabilir. Bu y&uuml;zden ilk denemenizde durup durumunuzu kontrol etmeniz daha iyi olabilir.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kaynak: <em>Independent<\/em><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><em><\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn i\u00e7erisinde bir\u00e7ok konuda stres yapabilir veya kayg\u0131lanabiliyoruz. Ya\u015fam ko\u015fullar\u0131, duygu ve d\u00fc\u015f\u00fcncelerde ani de\u011fi\u015fimler hayat\u0131m\u0131z\u0131 olduk\u00e7a etkiliyor. Bu konuda size yard\u0131mc\u0131 olacak 4-7-8 solunum tekni\u011fiyle stres ve kayg\u0131yla ba\u015fa \u00e7\u0131kabilirsiniz. 4-7-8 solunum tekni\u011fi nedir? Uykunun d\u00fczenlenmesine yard\u0131mc\u0131 olur mu? \u0130\u015fte detaylar\u2026 G&uuml;nl&uuml;k hayat\u0131n ko\u015fu\u015fturmacas\u0131 her ya\u015ftan bireyi farkl\u0131 \u015fekillerde etkiler. Kiminin derdi ge&ccedil;im s\u0131k\u0131nt\u0131s\u0131yken [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":60138,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[44885,44884,22524,33645,11406],"class_list":["post-60139","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-4-7-8-teknigi","tag-kaygi-giderme","tag-nefes-egzersizi","tag-stres-yonetimi","tag-uyku-duzeni"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/60139"}],"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\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=60139"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/60139\/revisions"}],"predecessor-version":[{"id":60140,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/60139\/revisions\/60140"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/60138"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=60139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=60139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=60139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}