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8 – Globoko dihanje – Family Caregivers

8 – Globoko dihanje

8 - Globoko dihanje

Globoko dihanje vam lahko olajša stres. Vse, kar potrebujete je nekaj časa in prostor, kjer se lahko v miru usedete ali pretegnete.

  • Udobno sedite z vzravnanim hrbtom. Eno roko položite na prsi, drugo pa na trebuh.
  • Vdihnite skozi nos. Roka na trebuhu naj spremlja vdih navzven, medtem, ko roka na prsih ostaja skoraj brez premikanja.
  • Izdihnite skozi usta, in izdihnite zrak do konca tako, da skrčite še trebušne mišice, roka, položena na trebuh pa se ustrezno premakne nazaj navznoter.Pozorni smo na trebušno dihanje!
  • Še naprej vdihavajte skozi nos in izdihavajte skozi usta. Poskusite vdihniti toliko zraka in tako, da se spodnji del trebuha dviga in z izdihom, upada. Ko izdihujete, štejte počasi.

Če težko izvajate vajo trebušnega dihanja sede, se raje uležite. Na trebuh položite majhno knjigo in vdihnite tako, da se knjiga med vdihom dvigne in pada med izdihom. Vadite, kadarkoli le lahko.