[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.zustan.cz\/technika-4-7-8\/#Article","mainEntityOfPage":"https:\/\/www.zustan.cz\/technika-4-7-8\/","headline":"Technika 4-7-8","name":"Technika 4-7-8","description":"Zn\u00e1me to asi v\u0161ichni. Po n\u00e1ro\u010dn\u00e9m dnu ulehneme do postele, s jedin\u00fdm p\u0159\u00e1n\u00edm. Rychle usnout. Aby se mysl zklidnila a t\u011blo se p\u0159ipravilo na zvl\u00e1d\u00e1n\u00ed \u00fakol\u016f p\u0159\u00ed\u0161t\u00edho dne. Uplyne minuta, druh\u00e1, t\u0159et\u00ed&#8230; P\u016flhodina, hodina a sp\u00e1nek po\u0159\u00e1d nep\u0159ich\u00e1z\u00ed. P\u0159esto\u017ee jste... <a class=\"more-link\" href=\"https:\/\/www.zustan.cz\/technika-4-7-8\/\"> Continue Reading &rarr;<\/a>","datePublished":"2024-05-28","dateModified":"2024-05-28","author":{"@type":"Person","@id":"https:\/\/www.zustan.cz\/author\/#Person","name":"","url":"https:\/\/www.zustan.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"zustan.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.zustan.cz\/wp-content\/uploads\/woman-8121473_640_1.jpg","url":"https:\/\/www.zustan.cz\/wp-content\/uploads\/woman-8121473_640_1.jpg","height":0,"width":0},"url":"https:\/\/www.zustan.cz\/technika-4-7-8\/","about":["Technika"],"wordCount":496,"articleBody":"Zn\u00e1me to asi v\u0161ichni. Po n\u00e1ro\u010dn\u00e9m dnu ulehneme do postele, s jedin\u00fdm p\u0159\u00e1n\u00edm. Rychle usnout. Aby se mysl zklidnila a t\u011blo se p\u0159ipravilo na zvl\u00e1d\u00e1n\u00ed \u00fakol\u016f p\u0159\u00ed\u0161t\u00edho dne. Uplyne minuta, druh\u00e1, t\u0159et\u00ed&#8230; P\u016flhodina, hodina a sp\u00e1nek po\u0159\u00e1d nep\u0159ich\u00e1z\u00ed. P\u0159esto\u017ee jste unaven\u00ed\u00a0a dop\u0159\u00e1li jste si ve\u010dern\u00ed koupel s p\u0159\u00edm\u011bs\u00ed bylinek, kter\u00e9 slibuj\u00ed uklidn\u011bn\u00ed a nalad\u011bn\u00ed na sp\u00e1nek. Pro mnoh\u00e9 je dobr\u00fdm usp\u00e1vac\u00edm prost\u0159edkem \u010detba obl\u00edben\u00e9 literatury. Kdy za tlumen\u00e9ho sv\u011btla lampi\u010dky na no\u010dn\u00edm stolku, po t\u0159ech str\u00e1nk\u00e1ch p\u0159\u00edb\u011bhu, sp\u00e1nek p\u0159ijde. Ale nen\u00ed tomu v\u017edycky tak. Pokud je d\u011bj knihy nap\u00ednav\u00fd a dramatick\u00fd, pot\u0159ebn\u00fd sp\u00e1nek\u00a0bohu\u017eel nep\u0159ich\u00e1z\u00ed.Jedn\u00edm z osv\u011bd\u010den\u00fdch a mnoha lidmi vyzkou\u0161en\u00fdch zp\u016fsob\u016f, jak p\u0159ivodit sp\u00e1nek technikou d\u00fdch\u00e1n\u00ed 4-7-8, kter\u00e1 pat\u0159\u00ed mezi ne\u00fa\u010dinn\u011bj\u0161\u00ed a p\u0159itom i nejjednodu\u0161\u0161\u00ed metody. Podobn\u00e1 tradi\u010dn\u00edm v\u00fdchodn\u00edm cvi\u010den\u00edm, kter\u00e9 provozovali od nepam\u011bti obyvatel\u00e9 v\u00fdchodn\u00edch zem\u00ed. Na pos\u00edlen\u00ed\u00a0zklidn\u011bn\u00ed t\u011bla pomoc\u00ed j\u00f3gy a meditac\u00ed. Proto\u017ee p\u0159esn\u011b z nich tato metoda d\u00fdch\u00e1n\u00ed 4-7-8 p\u0159i\u0161la. P\u0159i prvn\u00edch cvi\u010den\u00edch je vhodn\u00e9 je prov\u00e1d\u011bt vsed\u011b. A vyzkou\u0161et, jak na ni bude va\u0161e t\u011blo reagovat. Jedn\u00edm z pr\u016fvodn\u00edch jev\u016f na po\u010d\u00e1tku zm\u011bny rytmu d\u00fdch\u00e1n\u00ed m\u016f\u017ee toti\u017e b\u00fdt trochu zmate\u010dn\u00e9, proto\u017ee se mnoh\u00fdm zato\u010d\u00ed hlava. A proto je pot\u0159eba se nesna\u017eit zvl\u00e1dat sedmivte\u0159inov\u00e9 zadr\u017een\u00ed dechu hned od po\u010d\u00e1tku. Ale nacvi\u010dit ji postupn\u00fdm p\u0159id\u00e1v\u00e1n\u00edm vte\u0159in. Ono v\u00edce ne\u017e na d\u00e9lce z\u00e1le\u017e\u00ed v\u00edce na uveden\u00e9m pom\u011bru dech\u016f. Proto\u00a0si mnoz\u00ed v za\u010d\u00e1tku zkracuj\u00ed \u010dasy na polovinu. A a\u017e po n\u011bkolika dnech nav\u00fd\u0161\u00ed do pot\u0159ebn\u00e9ho stavu.Dobrou radou pro v\u0161echny, je\u017e se rozhodnou metodu 4-7-8 za\u010d\u00edt pro klidn\u00fd a rychl\u00fd n\u00e1stup sp\u00e1nku pou\u017e\u00edvat, je nalad\u011bn\u00ed na svoje t\u011blo. S pozornost\u00ed, co se v n\u011bm d\u011bje. Pot\u00e9 se pomalu b\u011bhem \u010dty\u0159 sekund nosem nadechnout, zadr\u017eet na sedm sekund dech a \u00fasty se osm sekund vydychovat. Se zvukem jak\u00fdm je fouk\u00e1n\u00ed v\u011btru. A to cel\u00e9 alespo\u0148 \u010dty\u0159ikr\u00e1t zopakovat, \u010d\u00edm\u017e se sn\u00ed\u017e\u00ed frekvence srde\u010dn\u00edho tepu, uklidn\u00ed se nervov\u00fd syst\u00e9m a zlep\u0161\u00ed se okysli\u010den\u00ed cel\u00e9ho t\u011bla. A sp\u00e1nek mnohdy p\u0159ich\u00e1z\u00ed b\u011bhem n\u011bkolika minut. Prod\u00fdchat se t\u00edmto zp\u016fsobem je mo\u017en\u00e9 i b\u011bhem dne pro navozen\u00ed lep\u0161\u00ed n\u00e1lady.\u00a0\u00a0                                                                                                                                                                                                                                                                                                                                                                                        4.7\/5 - (4 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Technika 4-7-8","item":"https:\/\/www.zustan.cz\/technika-4-7-8\/#breadcrumbitem"}]}]