{"id":8835,"date":"2023-10-14T06:00:00","date_gmt":"2023-10-14T06:00:00","guid":{"rendered":"https:\/\/www.mojemedunka.cz\/?p=8835"},"modified":"2023-10-12T11:53:55","modified_gmt":"2023-10-12T11:53:55","slug":"tento-vikend-nevarime-ale-dychame","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2023\/10\/14\/tento-vikend-nevarime-ale-dychame\/","title":{"rendered":"Tento v\u00edkend neva\u0159\u00edme, ale d\u00fdch\u00e1me…-:)"},"content":{"rendered":"\n

P\u0159ed n\u00e1mi je temn\u011bj\u0161\u00ed polovina roku, a tak je t\u0159eba nabrat sil a upevnit si zdrav\u00ed. Jak zn\u00e1mo, dobr\u00fdm zp\u016fsobem, jak na\u010derpat energii, je dech<\/strong>. Kdy\u017e vyraz\u00edte do p\u0159\u00edrody na podzimn\u00ed vych\u00e1zku, mo\u017en\u00e1 u\u017eijete rady na\u0161\u00ed autorky Yvonky \u0160vecov\u00e9, <\/em><\/strong>jak „dob\u00edt baterky“ pomoc\u00ed technov\u00fdch technik… A nem\u011bjte obavy, opravdu nemus\u00edte b\u00fdt zku\u0161en\u00fd j\u00f3g\u00edn, abyste n\u011bkterou z t\u011bchto technik mohli zkusit…<\/strong><\/p>\n\n\n\n


Dech je \u017eivot. <\/strong>
N\u011bkter\u00e9 situace n\u00e1m dech berou, jin\u00e9 se sna\u017e\u00edme rozd\u00fdchat, po dechu lap\u00e1me, dech taj\u00edme a p\u0159i\u010din\u00edme-li se, druh\u00fd chyt\u00e1me. Je nesporn\u00e9, \u017ee dech ovliv\u0148uj\u00ed emoce. Negativn\u00ed emoce ovliv\u0148uj\u00ed p\u0159edev\u0161\u00edm v\u00fddech. V\u00a0na\u0161ich dvou dechov\u00fdch technik\u00e1ch se tedy soust\u0159ed\u00edme pr\u00e1v\u011b na n\u011bj. Je d\u016fle\u017eit\u00e9, ba nutn\u00e9, abychom n\u011bkolikr\u00e1t denn\u011b naprosto vypr\u00e1zdnili pl\u00edce a umo\u017enili tak co nejv\u011bt\u0161\u00ed plo\u0161e plic kontakt s\u00a0vdechnut\u00fdm \u010derstv\u00fdm vzduchem. Tak vydechn\u011bme a poj\u010fme na to.<\/p>\n\n\n\n

O\u010distn\u00fd dech<\/strong>
Ve stoje upa\u017e\u00edme a p\u0159edstavme si, \u017ee v ruce dr\u017e\u00edme velkou obru\u010d. P\u0159ed n\u00e1mi je (op\u011bt v p\u0159edstav\u011b) v \u00farovni o\u010d\u00ed sv\u00ed\u010dka ve vzd\u00e1lenosti p\u0159ibli\u017en\u011b jednoho metru. Na\u0161e pl\u00edce jsou jako dv\u011b houby pln\u00e9 \u0161pinav\u00e9ho vzduchu, kter\u00e9ho se budeme vydechov\u00e1n\u00edm zbavovat. Budeme foukat do plamene sv\u00ed\u010dky tak, abychom ji nezhasli, ale plamen co nejv\u00edce naklonili.<\/p>\n\n\n\n

    \n
  1. Nejd\u0159\u00edve se nosem nadechneme, na\u0161pul\u00edme rty co nejpevn\u011bji, aby mezi nimi z\u016fstala jen mal\u00e1 d\u00edrka, a za\u010d\u00edn\u00e1me foukat na sv\u00ed\u010dku, jej\u00ed\u017e plamen se pomalu nakl\u00e1n\u00ed. P\u0159i tom pomalu vedeme propnut\u00e9 pa\u017ee p\u0159ed hrudn\u00edk, vn\u00edm\u00e1me, jak se stahuje a kruh tvo\u0159en\u00fd pa\u017eemi se zu\u017euje.<\/li>\n\n\n\n
  2. P\u0159ibli\u017en\u011b v polovin\u011b v\u00fddechu zk\u0159\u00ed\u017e\u00edme ruce p\u0159ed hrudn\u00edkem a vedeme pa\u017ee do objet\u00ed, dokud se neuzav\u0159ou kolem hrudn\u00edku, ruce sv\u00edraj\u00ed ramena.<\/li>\n\n\n\n
  3. Zbytkov\u00fd vzduch vytla\u010d\u00edme z plic stla\u010den\u00edm brady proti hrudn\u00ed kosti.<\/li>\n\n\n\n
  4. Nakonec siln\u011b vt\u00e1hneme b\u0159i\u0161n\u00ed svalstvo (pro zasv\u011bcen\u00e9 tzv. uddij\u00e1na bandha, ale nenechte se podivn\u011b zn\u011bj\u00edc\u00edm v\u00fdrazem rozhodit, vcucn\u011bte b\u0159icho co nejv\u00edce, jako byste ho cht\u011bli vyt\u00e1hnout o patro v\u00fd\u0161), st\u00e1le v z\u00e1dr\u017ei dechu po v\u00fddechu.<\/li>\n\n\n\n
  5. P\u0159ich\u00e1z\u00ed f\u00e1ze n\u00e1dechu. Hlavu srovn\u00e1me a pomalu se za\u010d\u00edn\u00e1me nadechovat, pa\u017ee postupn\u011b rozev\u00edr\u00e1me a\u017e do \u00fapln\u00e9ho upa\u017een\u00ed. Nakonec je co nejv\u00edce rozt\u00e1hneme do stran s p\u0159edstavou, \u017ee se kone\u010dky prst\u016f sna\u017e\u00edme dotknout st\u011bn po stran\u00e1ch m\u00edstnosti. Hrudn\u00ed ko\u0161 je maxim\u00e1ln\u011b rozev\u0159en\u00fd, bradu zdvihneme vzh\u016fru.<\/li>\n\n\n\n
  6. Po kr\u00e1tk\u00e9, cca vte\u0159inov\u00e9, v\u00fddr\u017ei vr\u00e1t\u00edme hlavu do norm\u00e1ln\u00ed pozice a tento o\u010distn\u00fd dech n\u011bkolikr\u00e1t zopakujeme.<\/li>\n<\/ol>\n\n\n\n

    D\u00fdch\u00e1n\u00ed nesm\u00ed b\u00fdt n\u00e1siln\u00e9<\/strong>. Sna\u017e\u00edme se o co nejdel\u0161\u00ed v\u00fddech i n\u00e1dech, ale v\u0161e by m\u011blo prob\u00edhat p\u0159\u00edjemn\u011b. Vn\u00edmejte reakce sv\u00e9ho t\u011bla, cvi\u010den\u00ed je velmi intenzivn\u00ed. Chcete-li jeho intenzitu zm\u00edrnit, netiskn\u011bte rty p\u0159\u00edli\u0161 siln\u011b k\u00a0sob\u011b, t\u00edm se sn\u00ed\u017e\u00ed tlak i d\u00e9lka v\u00fddechu a n\u00e1dechu. Pokud se c\u00edt\u00edte ud\u00fdchan\u00ed, mezi jednotliv\u00fdmi opakov\u00e1n\u00edmi si dejte n\u011bkolik norm\u00e1ln\u00edch dech\u016f a pak op\u011bt pokra\u010dujte. Toto cvi\u010den\u00ed je bezpe\u010dn\u00e9, nem\u00e1 \u017e\u00e1dn\u00e9 kontraindikace, podporuje prokrvov\u00e1n\u00ed srde\u010dn\u00edho svalu, mohou jej tedy v\u00a0m\u00edrn\u00e9 form\u011b a obez\u0159etn\u011b praktikovat i osoby se srde\u010dn\u00edmi pot\u00ed\u017eemi.\u00a0 Cvi\u010den\u00ed vyd\u00e1v\u00e1 mnoho t\u011blesn\u00e9ho tepla, co\u017e poc\u00edt\u00edte nejv\u00edce na tv\u00e1\u0159\u00edch. Zd\u016frazn\u011bn\u00fdm v\u00fddechem se na\u0161e t\u011blo zbavuje CO2 <\/sub>a ostatn\u00edch toxick\u00fdch plyn\u016f. Sou\u010dasn\u011b posiluje b\u0159i\u0161n\u00ed svalstvo, kter\u00e9 pom\u00e1h\u00e1 br\u00e1nici. M\u00e1me-li se toti\u017e zbavit pou\u017eit\u00e9ho vzduchu z\u00a0plic, mus\u00edme opravdu st\u00e1hnout b\u0159icho na konci v\u00fddechu. Ani\u017e si to uv\u011bdom\u00edme, po dokon\u010den\u00ed cviku bude d\u00fdch\u00e1n\u00ed je\u0161t\u011b n\u011bkolik minut hlub\u0161\u00ed a d\u016fkladn\u011bj\u0161\u00ed. Ide\u00e1ln\u00ed je dopracovat se k\u00a0deseti cykl\u016fm tohoto o\u010distn\u00e9ho dechu dvakr\u00e1t a\u017e t\u0159ikr\u00e1t denn\u011b.<\/p>\n\n\n\n

    Co je\u0161t\u011b pom\u00e1h\u00e1<\/strong>
    Jednoduch\u00e9 a pozoruhodn\u011b \u00fa\u010dinn\u00e9 techniky k\u00a0pro\u010di\u0161t\u011bn\u00ed a regeneraci dechu m\u00e1me st\u00e1le po ruce, jen je pou\u017e\u00edt. Prvn\u00ed z\u00a0nich je vzdych\u00e1n\u00ed, oddechnut\u00ed zkr\u00e1tka \u010dlov\u011bku ulevuje. Jde sou\u010dasn\u011b o okysli\u010dov\u00e1n\u00ed a detoxikaci. Zkuste hned te\u010f 3x a\u017e 4x v\u00fdrazn\u011b vydechnout. A co teprve takov\u00fd sm\u00edch. Ten procvi\u010duje pl\u00edce, uvol\u0148uje br\u00e1nici a mas\u00edruje sol\u00e1rn\u00ed plexus, ve kter\u00e9m se soust\u0159e\u010fuje na\u0161e \u00fazkost. T\u0159et\u00ed metodou je z\u00edv\u00e1n\u00ed. Poj\u010fme te\u010f spole\u010dn\u011b zaz\u00edvat \u2013 otev\u0159ete po\u0159\u00e1dn\u011b \u00fasta, \u010delist klesne co nejn\u00ed\u017ee, nadechn\u011bte se vzadu v\u00a0hrdle u hlasivek, zat\u00edmco jazyk kles\u00e1 a couv\u00e1 a\u017e k\u00a0\u010d\u00edpku. S\u00a0po\u0159\u00e1dn\u011b napln\u011bn\u00fdmi pl\u00edcemi zadr\u017e\u00edme na chv\u00edli dech, pak nech\u00e1me roz\u0161\u00ed\u0159it pas a n\u011bkolikr\u00e1t m\u00edrn\u011b zamru\u010d\u00edme. K\u00a0tomu se m\u016f\u017eeme prot\u00e1hnout a nakonec vydechneme. Z\u00edv\u00e1n\u00ed je naprosto p\u0159irozen\u00fd \u00fakon pro na\u0161e zdrav\u00ed a je velice naka\u017eliv\u00e9. T\u00edm kon\u010d\u00edme, snad jste b\u011bhem \u010dten\u00ed nez\u00edvali nudou.<\/p>\n","protected":false},"excerpt":{"rendered":"

    P\u0159ed n\u00e1mi je temn\u011bj\u0161\u00ed polovina roku, a tak je t\u0159eba nabrat sil a upevnit si zdrav\u00ed. Jak zn\u00e1mo, dobr\u00fdm zp\u016fsobem, jak na\u010derpat energii, je dech. Kdy\u017e vyraz\u00edte do p\u0159\u00edrody na podzimn\u00ed vych\u00e1zku, mo\u017en\u00e1 u\u017eijete rady na\u0161\u00ed autorky Yvonky \u0160vecov\u00e9, jak „dob\u00edt baterky“ pomoc\u00ed technov\u00fdch technik… A nem\u011bjte obavy, opravdu nemus\u00edte b\u00fdt zku\u0161en\u00fd j\u00f3g\u00edn, abyste n\u011bkterou z t\u011bchto technik mohli zkusit… Dech je \u017eivot. N\u011bkter\u00e9 situace n\u00e1m dech berou, jin\u00e9 se sna\u017e\u00edme rozd\u00fdchat, po dechu lap\u00e1me, dech taj\u00edme a p\u0159i\u010din\u00edme-li se, druh\u00fd chyt\u00e1me. Je nesporn\u00e9, \u017ee dech ovliv\u0148uj\u00ed emoce. Negativn\u00ed emoce ovliv\u0148uj\u00ed p\u0159edev\u0161\u00edm v\u00fddech. V\u00a0na\u0161ich dvou dechov\u00fdch technik\u00e1ch se tedy soust\u0159ed\u00edme pr\u00e1v\u011b na n\u011bj. Je d\u016fle\u017eit\u00e9, ba nutn\u00e9, abychom n\u011bkolikr\u00e1t denn\u011b naprosto vypr\u00e1zdnili pl\u00edce a umo\u017enili tak co nejv\u011bt\u0161\u00ed plo\u0161e plic kontakt s\u00a0vdechnut\u00fdm \u010derstv\u00fdm vzduchem. Tak vydechn\u011bme a poj\u010fme na to. O\u010distn\u00fd dechVe stoje upa\u017e\u00edme a p\u0159edstavme si, \u017ee v ruce dr\u017e\u00edme velkou obru\u010d. P\u0159ed n\u00e1mi je (op\u011bt v p\u0159edstav\u011b) v \u00farovni o\u010d\u00ed sv\u00ed\u010dka ve vzd\u00e1lenosti p\u0159ibli\u017en\u011b jednoho metru. Na\u0161e pl\u00edce jsou jako dv\u011b houby pln\u00e9 \u0161pinav\u00e9ho vzduchu, kter\u00e9ho se budeme vydechov\u00e1n\u00edm zbavovat. Budeme foukat do plamene sv\u00ed\u010dky tak, abychom ji nezhasli, ale plamen co nejv\u00edce naklonili. D\u00fdch\u00e1n\u00ed nesm\u00ed b\u00fdt n\u00e1siln\u00e9. Sna\u017e\u00edme se o co nejdel\u0161\u00ed v\u00fddech i n\u00e1dech, ale v\u0161e by m\u011blo prob\u00edhat p\u0159\u00edjemn\u011b. Vn\u00edmejte reakce sv\u00e9ho t\u011bla, cvi\u010den\u00ed je velmi intenzivn\u00ed. Chcete-li jeho intenzitu zm\u00edrnit, netiskn\u011bte rty p\u0159\u00edli\u0161 siln\u011b k\u00a0sob\u011b, t\u00edm se sn\u00ed\u017e\u00ed tlak i d\u00e9lka v\u00fddechu a n\u00e1dechu. Pokud se c\u00edt\u00edte ud\u00fdchan\u00ed, mezi jednotliv\u00fdmi opakov\u00e1n\u00edmi si dejte n\u011bkolik norm\u00e1ln\u00edch dech\u016f a pak op\u011bt pokra\u010dujte. Toto cvi\u010den\u00ed je bezpe\u010dn\u00e9, nem\u00e1 \u017e\u00e1dn\u00e9 kontraindikace, podporuje prokrvov\u00e1n\u00ed srde\u010dn\u00edho svalu, mohou jej tedy v\u00a0m\u00edrn\u00e9 form\u011b a obez\u0159etn\u011b praktikovat i osoby se srde\u010dn\u00edmi pot\u00ed\u017eemi.\u00a0 Cvi\u010den\u00ed vyd\u00e1v\u00e1 mnoho t\u011blesn\u00e9ho tepla, co\u017e poc\u00edt\u00edte nejv\u00edce na tv\u00e1\u0159\u00edch. Zd\u016frazn\u011bn\u00fdm v\u00fddechem se na\u0161e t\u011blo zbavuje CO2 a ostatn\u00edch toxick\u00fdch plyn\u016f. Sou\u010dasn\u011b posiluje b\u0159i\u0161n\u00ed svalstvo, kter\u00e9 pom\u00e1h\u00e1 br\u00e1nici. M\u00e1me-li se toti\u017e zbavit pou\u017eit\u00e9ho vzduchu z\u00a0plic, mus\u00edme opravdu st\u00e1hnout b\u0159icho na konci v\u00fddechu. Ani\u017e si to uv\u011bdom\u00edme, po dokon\u010den\u00ed cviku bude d\u00fdch\u00e1n\u00ed je\u0161t\u011b n\u011bkolik minut hlub\u0161\u00ed a d\u016fkladn\u011bj\u0161\u00ed. Ide\u00e1ln\u00ed je dopracovat se k\u00a0deseti cykl\u016fm tohoto o\u010distn\u00e9ho dechu dvakr\u00e1t a\u017e t\u0159ikr\u00e1t denn\u011b. Co je\u0161t\u011b pom\u00e1h\u00e1Jednoduch\u00e9 a pozoruhodn\u011b \u00fa\u010dinn\u00e9 techniky k\u00a0pro\u010di\u0161t\u011bn\u00ed a regeneraci dechu m\u00e1me st\u00e1le po ruce, jen je pou\u017e\u00edt. Prvn\u00ed z\u00a0nich je vzdych\u00e1n\u00ed, oddechnut\u00ed zkr\u00e1tka \u010dlov\u011bku ulevuje. Jde sou\u010dasn\u011b o okysli\u010dov\u00e1n\u00ed a detoxikaci. Zkuste hned te\u010f 3x a\u017e 4x v\u00fdrazn\u011b vydechnout. A co teprve takov\u00fd sm\u00edch. Ten procvi\u010duje pl\u00edce, uvol\u0148uje br\u00e1nici a mas\u00edruje sol\u00e1rn\u00ed plexus, ve kter\u00e9m se soust\u0159e\u010fuje na\u0161e \u00fazkost. T\u0159et\u00ed metodou je z\u00edv\u00e1n\u00ed. Poj\u010fme te\u010f spole\u010dn\u011b zaz\u00edvat \u2013 otev\u0159ete po\u0159\u00e1dn\u011b \u00fasta, \u010delist klesne co nejn\u00ed\u017ee, nadechn\u011bte se vzadu v\u00a0hrdle u hlasivek, zat\u00edmco jazyk kles\u00e1 a couv\u00e1 a\u017e k\u00a0\u010d\u00edpku. S\u00a0po\u0159\u00e1dn\u011b napln\u011bn\u00fdmi pl\u00edcemi zadr\u017e\u00edme na chv\u00edli dech, pak nech\u00e1me roz\u0161\u00ed\u0159it pas a n\u011bkolikr\u00e1t m\u00edrn\u011b zamru\u010d\u00edme. K\u00a0tomu se m\u016f\u017eeme prot\u00e1hnout a nakonec vydechneme. Z\u00edv\u00e1n\u00ed je naprosto p\u0159irozen\u00fd \u00fakon pro na\u0161e zdrav\u00ed a je velice naka\u017eliv\u00e9. T\u00edm kon\u010d\u00edme, snad jste b\u011bhem \u010dten\u00ed nez\u00edvali nudou.<\/p>\n","protected":false},"author":3,"featured_media":8840,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,13,31,10],"tags":[],"class_list":["post-8835","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka","category-pece-o-telo","category-pro-inspiraci","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8835","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=8835"}],"version-history":[{"count":4,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8835\/revisions"}],"predecessor-version":[{"id":8842,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/8835\/revisions\/8842"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/8840"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=8835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=8835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=8835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}