{"id":1843,"date":"2023-05-27T02:09:49","date_gmt":"2023-05-27T02:09:49","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=1843"},"modified":"2023-08-24T09:51:16","modified_gmt":"2023-08-24T09:51:16","slug":"nefes-ve-bagisiklik-sistemi-nihal-demir-acikportali","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/nefes-ve-bagisiklik-sistemi-nihal-demir-acikportali\/","title":{"rendered":"Nefes ve Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi – Nihal Demir A\u00e7\u0131kportal\u0131"},"content":{"rendered":"\n

Nefes Teknikleri Ko\u00e7u ve Ses Masaj\u0131 Uygulay\u0131c\u0131s\u0131 Say\u0131n Nihal Demir A\u00e7\u0131kportal\u0131, nefes ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi aras\u0131ndaki ili\u015fkiyi anlat\u0131yor. <\/strong><\/p>\n\n\n\n

G\u00f6zlerini kapat\u0131rsan daha iyi \u015fekilde deneyimleyebilirsin. Yolla nefesini. Kaburgalar\u0131ndaki geni\u015flemeyi bir hisset. \u015eimdi yandan bir daha bakal\u0131m. Hem s\u0131rt\u0131m\u0131zdan hem de kar\u0131n b\u00f6lgenizin de ayn\u0131 anda \u015fi\u015fmesi \u00e7ok \u00f6nemli. Kontrol edelim. \u00c7ok g\u00fczel. E\u011fer diyaframdan nefes al\u0131yorsak i\u00e7 organlar\u0131m\u0131za mikro masaj yap\u0131l\u0131yor. bu tarzda alaca\u011f\u0131m\u0131z nefesler, nefes ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi aras\u0131ndaki ba\u011flant\u0131y\u0131 daha \u00e7abuk aktive ediyor. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Merhaba. Biraz kendinizden bahseder misiniz? Nihal A\u00e7\u0131kportal\u0131 kimdir?<\/strong><\/p>\n\n\n\n

Merhabalar. Ben Nihal A\u00e7\u0131kportal\u0131. Nefes teknikleri ko\u00e7uyum. Ayn\u0131 zamanda Ses Meditasyonu, Ses Masaj\u0131 ve Frekanslar ile ilgili \u00e7al\u0131\u015fmalar yapmaktay\u0131m. <\/p>\n\n\n\n

Nefesin \u00f6nemini biraz a\u00e7\u0131klar m\u0131s\u0131n\u0131z?<\/strong><\/p>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendiren nefes teknikleri ile ilgili birka\u00e7 video haz\u0131rlad\u0131k. Covid-19 bilindi\u011fi \u00fczere solunum sistemi, \u00f6zellikle de akci\u011fer b\u00f6lgesinde ciddi sorunlara sebep olmaktad\u0131r. Stres, endi\u015fe, kayg\u0131 gibi duygular ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi zay\u0131flatmaktad\u0131r. <\/p>\n\n\n\n

Kontroll\u00fc yap\u0131lan nefes \u00e7al\u0131\u015fmalar\u0131n\u0131n stres, endi\u015fe ve kayg\u0131n\u0131n kontrol alt\u0131na al\u0131nmas\u0131nda \u00e7ok b\u00fcy\u00fck bir etken oldu\u011fu, say\u0131s\u0131z bilimsel ara\u015ft\u0131rmalarla da kan\u0131tlanm\u0131\u015ft\u0131r. Ayn\u0131 zamanda nefes ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi aras\u0131nda direk bir ili\u015fki vard\u0131r.<\/p>\n\n\n\n

Nefes \u00e7al\u0131\u015fmalar\u0131n\u0131 kimler, nas\u0131l yapabilir?<\/strong><\/p>\n\n\n\n

Bu videolar \u00f6ncelikle sa\u011fl\u0131k personeli, fiziksel durumu bu \u00e7al\u0131\u015fmalara yapmaya elveri\u015fli hasta, hasta yak\u0131nlar\u0131 ve karantinada olup ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek isteyen herkes i\u00e7in haz\u0131rlanm\u0131\u015ft\u0131r. <\/p>\n\n\n\n

Nefes \u00e7al\u0131\u015fmalar\u0131nda dikkat edilmesi gereken hususlar nelerdir?<\/strong><\/p>\n\n\n\n

Bedenimiz \u00e7ok ak\u0131ll\u0131 bir mekanizma. Do\u011fal\u0131nda olan nefes alma \u015feklini tekrar hat\u0131rlad\u0131\u011f\u0131nda sadece ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin de\u011fil, ayn\u0131 zamanda sinir ve sindirim sistemini de d\u00fczenler. <\/p>\n\n\n\n

\u00c7al\u0131\u015fmalar\u0131 yaparken nefesinizi kesinlikle zorlamaman\u0131z, v\u00fccudunuzun o an ne kadar\u0131na izin veriyorsa onu yapman\u0131z \u00f6nemlidir. \u00c7al\u0131\u015fmalar\u0131n\u0131z\u0131 g\u00f6z\u00fcn\u00fcz\u00fc kapatarak yapman\u0131z, nefesinizin beden, zihin ve duygusal y\u00f6nden etkilerini farketmenizi kolayla\u015ft\u0131r\u0131r.<\/p>\n\n\n\n

Nefes egzersizlerine ba\u015flamadan \u00f6nce nas\u0131l haz\u0131rl\u0131k yap\u0131lmal\u0131 ?<\/strong><\/p>\n\n\n\n

Egzersizlere ba\u015flamadan \u00f6nce y\u00fcz ve \u00e7ene kaslar\u0131n\u0131z\u0131n, dil k\u00f6k\u00fcn\u00fcz\u00fcn, omuzlar\u0131n\u0131z\u0131 rahat b\u0131rakt\u0131\u011f\u0131n\u0131zdan, omurgan\u0131z\u0131n dik oldu\u011fundan emin olun. Bu \u00e7al\u0131\u015fmalar\u0131n size uygun olanlar\u0131na her g\u00fcn minimum 10 dakika rutin olarak uygulamam\u0131z \u00e7ok \u00f6nemli. Hayat\u0131n\u0131za kataca\u011f\u0131n\u0131z bu ufak rutinlerin uzun vadedeki efektlerini g\u00f6zlemleme \u015fans\u0131n\u0131z olsayd\u0131 hi\u00e7 vakit kaybetmeden ba\u015flard\u0131n\u0131z. <\/p>\n\n\n\n

E\u011fer herhangi bir nefes \u00e7al\u0131\u015fmas\u0131 yapm\u0131yorsak, g\u00fcnl\u00fck nefes al\u0131\u015f veri\u015flerimizin diyafram\u0131m\u0131za, burnumuzdan al\u0131n\u0131p burnumuzdan verilen, verme s\u00fcresinin alma s\u00fcresinden biraz daha uzun oldu\u011fu, sessiz ve ba\u011flant\u0131l\u0131 nefesler \u015feklinde olmas\u0131 gerekti\u011fini de belirtmek isterim. <\/p>\n\n\n\n

\u00d6nce nefesini farket ve diyafram nefesini v\u00fccuduna hat\u0131rlat. Sonras\u0131nda, di\u011fer nefes \u00e7al\u0131\u015fmalar\u0131n\u0131n sana uygun olanlar\u0131n\u0131 ekleyebilirsin. Haydi egzersizlere ge\u00e7elim.<\/p>\n\n\n\n

Diyafram nefesi nedir ve nas\u0131l yap\u0131lmal\u0131 ?<\/strong><\/p>\n\n\n\n

\u0130lk videomuzda nefesimizi fark ettik. \u015eimdi de do\u011fal nefesimiz yani diyafram nefesinin nas\u0131l olmas\u0131 gerekti\u011fi ile ilgili birka\u00e7 bilgi verece\u011fim ve egzersiz yapaca\u011f\u0131z. Diyafram kas\u0131m\u0131z kaburgalar\u0131m\u0131z\u0131n i\u00e7 k\u0131sm\u0131nda yer al\u0131r, \u015fu \u015fekilde durmaktad\u0131r. <\/p>\n\n\n\n

Nefesimizi al\u0131rken diyafram kas\u0131m\u0131z a\u015fa\u011f\u0131ya do\u011fru itilir, d\u00fczle\u015fir ve verdi\u011fimiz zaman tekrar ayn\u0131 formuna geri d\u00f6ner. G\u00f6rm\u00fc\u015fs\u00fcn\u00fczd\u00fcr yeni do\u011fan bebeklerde nefesi b\u00fct\u00fcnsel al\u0131rlar ve kar\u0131n b\u00f6lgeleri komple \u015fi\u015ferler. Diyafram nefesini do\u011fru bir \u015fekilde uyguluyorsak e\u011fer v\u00fccudumuzda ayn\u0131 etkiyi hep birlikte g\u00f6r\u00fcyor olaca\u011f\u0131z. <\/p>\n\n\n\n

Bunu yaparken neye dikkat etmek gerekiyor?<\/strong><\/p>\n\n\n\n

Burada \u00f6nemli olan \u015fu, nefesimizin girmesine sadece izin verelim. Nefesimizi almak i\u00e7in kendimizi zorlamayal\u0131m. Ba\u011flant\u0131l\u0131 nefesler olmas\u0131na, arada \u00e7ok fazla uzun aral\u0131klarla tutmalar\u0131n olmamas\u0131na \u00f6zen g\u00f6sterelim. \u015eimdi diyafram nefesini beraber farkedelim. Ellerimizi kaburgalar\u0131m\u0131z\u0131n yan k\u0131s\u0131mlar\u0131na koyal\u0131m ve kaburgalar\u0131n bitim k\u0131sm\u0131na nefesimizi g\u00f6nderelim. <\/p>\n\n\n\n

Ayn\u0131 zamanda da vagus siniri denilen sinir i\u015fleve girmi\u015f oluyor. Yani beynimize dengelen mesaj\u0131n\u0131 g\u00f6ndermi\u015f oluyoruz. Bu da hem sinir sistemimizi, hem de sindirim sistemimizi hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi kuvvetlendirmesi i\u00e7in bize olanak sa\u011fl\u0131yor. \u00c7ok de\u011ferli bir nefes. Her g\u00fcn yatmadan \u00f6nce 5 dakika boyunca bu nefesi uygulamam\u0131z \u00e7ok de\u011ferli. <\/p>\n\n\n\n

\u015eimdi e\u011fer oturarak diyafram nefesini hissetmem zor oldu, kaburgalar\u0131mdaki bu b\u00fct\u00fcnsel, d\u00f6rt k\u0131sm\u0131m\u0131 \u015fi\u015firmem, \u00e7ok zor ben bunu hissedemiyorum e\u011fer diyorsan \u015fimdi ikinci bir egzersiz yapal\u0131m birlikte. Yat\u0131yoruz, aya\u011f\u0131m\u0131z k\u0131r\u0131k. Uzan\u0131yorum. Karn\u0131ma bir a\u011f\u0131rl\u0131k koyuyorum. <\/p>\n\n\n

\n
\"Nefes<\/figure><\/div>\n\n\n

Nefes alma verme s\u00fcreleri nas\u0131l olmal\u0131?<\/strong><\/p>\n\n\n\n

G\u00f6zlerimi kapat\u0131yorum. Ve kar\u0131n b\u00f6lgeme, kaburgalar\u0131n bitti\u011fi noktan\u0131n a\u015fa\u011f\u0131s\u0131na burnumdan sakin bir nefes yolluyorum. Ve yava\u015f\u00e7a veriyorum. Nefesi verme s\u00fcren alma s\u00fcrenin iki kat\u0131 kadar uzunlukta. Bunu belki ba\u015fta yapamayabilirsin ama iki birim boyunca nefes al\u0131yorsan d\u00f6rt birim boyunca nefesini vermeye \u00e7al\u0131\u015fabilirsin. Bunu sonras\u0131nda d\u00f6rde, sekize \u00e7\u0131karabilirsin. <\/p>\n\n\n\n

Bu tamamen senin solunumunun neye izin verdi\u011fi ile \u00e7ok ilgili. Bunu en iyi sen ve senin v\u00fccudun biliyor. Karn\u0131na koydu\u011fun a\u011f\u0131rl\u0131kla diyafram\u0131n\u0131 daha iyi hissedebilirsin. Ellerini yanlar\u0131na da koyabilirsin. Kaburgalar\u0131na bak bakal\u0131m geni\u015fliyor mu? S\u0131rt k\u0131sm\u0131n\u0131 kontrol etmek i\u00e7in elini \u015f\u00f6yle koyabilirsin. Bir s\u00fcre sonra bu kitaplara hi\u00e7 ihtiyac\u0131n kalmadan bu egzersizi yapabilirsin. <\/p>\n\n\n\n

Bilhassa yatarak, yani uyku \u00f6ncesi bu nefesi yapmak \u00e7ok de\u011ferli. <\/p>\n\n\n\n

\u00c7al\u0131\u015fmay\u0131 uyku \u00f6ncesi yapman\u0131n nedeni nedir?<\/strong><\/p>\n\n\n\n

Uyumadan \u00f6nceki yapt\u0131\u011f\u0131m\u0131z her \u015fey uyku s\u0131ras\u0131nda da devam ediyor ve v\u00fccudumuz g\u00fcnde 18 bin ya da 22 bin kez, ne kadar nefes al\u0131p veriyorsak, ki\u015fiye g\u00f6re de\u011fi\u015fiyor, bu kadar nefes al\u0131p verebiliyoruz. Ama sabaha kadar bu tekrar devam etti\u011fi zaman v\u00fccudumuz art\u0131k do\u011fal olan solunumunu daha rahat hat\u0131rlamaya ba\u015fl\u0131yor.<\/p>\n\n\n\n

\n
Uzman\u0131n \u0130lanlar\u0131n\u0131 \u0130ncele<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Nefes Teknikleri Ko\u00e7u ve Ses Masaj\u0131 Uygulay\u0131c\u0131s\u0131 Say\u0131n Nihal Demir A\u00e7\u0131kportal\u0131, nefes ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi aras\u0131ndaki ili\u015fkiyi anlat\u0131yor. G\u00f6zlerini kapat\u0131rsan daha iyi \u015fekilde deneyimleyebilirsin.…<\/p>\n","protected":false},"author":1,"featured_media":1844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[40,90],"tags":[],"yoast_head":"\nNefes ve Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi - Nihal Demir A\u00e7\u0131kportal\u0131 - Megareform<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megareform.com.tr\/haber\/nefes-ve-bagisiklik-sistemi-nihal-demir-acikportali\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nefes ve Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi - Nihal Demir A\u00e7\u0131kportal\u0131 - Megareform\" \/>\n<meta property=\"og:description\" content=\"Nefes Teknikleri Ko\u00e7u ve Ses Masaj\u0131 Uygulay\u0131c\u0131s\u0131 Say\u0131n Nihal Demir A\u00e7\u0131kportal\u0131, nefes ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi aras\u0131ndaki ili\u015fkiyi anlat\u0131yor. 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