{"id":5370,"date":"2024-03-21T21:03:07","date_gmt":"2024-03-21T21:03:07","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=5370"},"modified":"2024-04-27T07:12:32","modified_gmt":"2024-04-27T07:12:32","slug":"sarp-ertekin-nefes-kocu","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/sarp-ertekin-nefes-kocu\/","title":{"rendered":"Nefes, Y\u00fczy\u0131llard\u0131r Ruhsal Ar\u0131nma i\u00e7in Kullan\u0131lan En Etkili Y\u00f6ntem – Sarp Ertekin"},"content":{"rendered":"\n

Y\u00f6netici, Yazar ve Nefes Ko\u00e7u Sarp Ertekin ile Megareform Dergisi i\u00e7in nefesin faydalar\u0131 ve yapt\u0131\u011f\u0131 nefes \u00e7al\u0131\u015fmalar\u0131 \u00fczerine bir r\u00f6portaj ger\u00e7ekle\u015ftirdik. <\/p>\n\n\n\n

Bize biraz kendinizden bahseder misiniz?<\/strong> <\/p>\n\n\n\n

Selam herkese. Ben Sarp Ertekin. Bir prenses babas\u0131y\u0131m. 20 y\u0131ldan uzun s\u00fcredir global bir firmada kurumsal hayatta \u00e7al\u0131\u015fmaya devam ediyorum. \u00dcniversite y\u0131llar\u0131ndan beri ki\u015fisel geli\u015fime merakl\u0131 olsam da, 2015 y\u0131l\u0131na kadar yapmak istediklerini s\u00fcrekli erteleyen ve tan\u0131mad\u0131\u011f\u0131 ki\u015filerle ileti\u015fim kurmakta zorlanan i\u00e7ine kapan\u0131k biriydim. 2015 y\u0131l\u0131nda, \u00e7al\u0131\u015ft\u0131\u011f\u0131m \u015firketin e\u011fitim programlar\u0131 kapsam\u0131nda \u0130ngiltere\u2019de d\u00fczenlenen 5 g\u00fcnl\u00fck bir ko\u00e7luk e\u011fitimine kat\u0131lmam\u0131\u015f olsayd\u0131m \u00e7ok b\u00fcy\u00fck ihtimalle de \u00f6yle kalmaya devam edecektim. <\/p>\n\n\n\n

O be\u015f g\u00fcn hayat\u0131m\u0131n en \u00f6nemli d\u00f6n\u00fcm noktalar\u0131ndan biri oldu. E\u011fitim s\u0131ras\u0131nda, yapt\u0131\u011f\u0131m\u0131z bir ka\u00e7 deneme seans\u0131nda bana sorulan sorular sayesinde o zamana kadar kendimden bile saklad\u0131\u011f\u0131m, ger\u00e7ekle\u015ftirmek istedi\u011fim bir \u00e7ok \u015feyi nas\u0131l bekletti\u011fimi fark ettim. Bir anlamda ya\u015fam\u0131 nas\u0131l erteledi\u011fimle y\u00fczle\u015ftim. <\/p>\n\n\n\n

Ko\u00e7luk beni o kadar etkiledi ki, i\u00e7imi inan\u0131lmaz bir heyecan kaplad\u0131. Y\u0131llard\u0131r beni neyin mutlu etti\u011fini bulmu\u015ftum. Bana ne olduysa bu ba\u015fkalar\u0131na da olabilirdi. Ben de ba\u015fkalar\u0131n\u0131n hayat\u0131na dokunabilir, onlar\u0131n potansiyellerini ke\u015ffetmelerine vesile olabilirdim.<\/p>\n\n\n\n

Ko\u00e7luk yapmaya nas\u0131l ba\u015flad\u0131n\u0131z?<\/strong> <\/p>\n\n\n\n

\u0130ngiltere\u2019deki e\u011fitimden d\u00f6ner d\u00f6nmez, T\u00fcrkiye\u2019de de ko\u00e7luk e\u011fitimlerin\u0131 tamamlay\u0131p<\/a> gerekli sertifikasyonlar\u0131m\u0131 ald\u0131m ve yola \u00e7\u0131kt\u0131m. \u00d6\u011frencilik y\u0131llar\u0131mda farkl\u0131 yerlerden birka\u00e7 burs alarak \u00fcniversiteyi bitirmi\u015ftim. Mezun olduktan sonra Amerika Birle\u015fik Devletleri\u2019ne gittim. Orada geceleri \u00e7al\u0131\u015f\u0131rken kazand\u0131\u011f\u0131m parayla, g\u00fcnd\u00fczleri okula giderek y\u00fcksek lisans\u0131m\u0131 tamamlad\u0131m. <\/p>\n\n\n\n

\u00d6\u011frencilik y\u0131llar\u0131mda etraf\u0131mda hep ak\u0131l verecek, y\u00f6n g\u00f6sterecek ki\u015filerin olmamas\u0131n\u0131n eksikli\u011fini hissetti\u011fim i\u00e7in \u015fimdi bo\u015f vakitlerimi \u00fcniversite \u00f6\u011frencilerine g\u00f6n\u00fcll\u00fc ko\u00e7luk yaparak, onlarla deneyimlerimi payla\u015farak ge\u00e7iriyorum. Profesyonel ko\u00e7lu\u011fa ba\u015flay\u0131nca dan\u0131\u015fanlar\u0131ma sordu\u011fum sorular\u0131 kendime de sormaya ba\u015flad\u0131m. <\/p>\n\n\n\n

Bu s\u00fcre\u00e7te kendimle olan ileti\u015fimde de kat etmem gereken \u00e7ok yol oldu\u011funu fark ettim. Bu fark\u0131ndal\u0131k beni bamba\u015fka ve yepyeni bir alana daha y\u00f6nlendirdi. Uzun y\u0131llard\u0131r ihmal etti\u011fim ve bast\u0131r\u0131p duymamazl\u0131ktan geldi\u011fim i\u00e7 sesime. Yani \u00f6z\u00fcme. B\u00f6ylece 2017 y\u0131l\u0131nda, arkada\u015f tavsiyesiyle bir nefes seans\u0131na kat\u0131ld\u0131m. Seans\u0131n sonunda ger\u00e7ek manada nefes almad\u0131\u011f\u0131m\u0131 fark etmek ise benim i\u00e7in tam bir uyan\u0131\u015f oldu.<\/p>\n\n\n\n

O g\u00fc\u00e7l\u00fc deneyimin ard\u0131ndan birka\u00e7 kez daha nefes seans\u0131 ald\u0131m ve ard\u0131ndan\u00a0\u201cnefes ko\u00e7u<\/a>\u201d\u00a0olmaya karar verdim. Bu karar ya\u015fam\u0131mda tam bir huzur halini yakalayarak dengeye gelmemi sa\u011flad\u0131. Art\u0131k hem madde d\u00fcnyas\u0131nda yap\u0131lmas\u0131 gerekenleri yap\u0131p kolayca harekete ge\u00e7iyorum, hem de \u00f6z\u00fcmle ba\u011flant\u0131da kalarak i\u00e7sel huzurumu besleyebiliyorum. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Hatta, nefes ko\u00e7lu\u011fu sayesinde \u201cvaktim yok, \u00e7ok yo\u011funum\u201d diyerek 10 y\u0131ldan fazla erteledi\u011fim kitap yazma hayalimi bile ger\u00e7ekle\u015ftirdim ve ortaya \u201c\u0130\u00e7 Sesini A\u00e7\u201d \u00e7\u0131kt\u0131. \u015eimdi yapt\u0131\u011f\u0131m t\u00fcm \u00e7al\u0131\u015fmalarda ba\u015fkalar\u0131n\u0131n da i\u00e7 seslerini a\u00e7malar\u0131na ve daha huzurlu bir ya\u015fam s\u00fcrmelerine yard\u0131mc\u0131 oluyorum. <\/p>\n\n\n\n

Bir ki\u015finin limitleyici nefes al\u0131\u015fkanl\u0131\u011f\u0131 varsa kendi ile olan ili\u015fkisinde, \u00f6zel hayat\u0131nda veya i\u015f ya\u015fam\u0131nda bir t\u00fcrl\u00fc ta\u015flar tam olarak yerine oturmuyor ve tarifi zor bir huzursuzluk ya\u015f\u0131yor. Kurumsal hayatta ya\u015fad\u0131\u011f\u0131m deneyimlerde ve yapt\u0131\u011f\u0131m ko\u00e7luk g\u00f6r\u00fc\u015fmelerinde nefes \u00fczerinde \u00e7al\u0131\u015ft\u0131k\u00e7a ya\u015fad\u0131\u011f\u0131m\u0131z sorunlara bak\u0131\u015f a\u00e7\u0131s\u0131n\u0131n de\u011fi\u015fti\u011fini ve bedensel, zihinsel ve ruhsal sorunlar\u0131n \u00fcstesinden daha kolay gelindi\u011fini g\u00f6r\u00fcyorum. <\/p>\n\n\n\n

Bu y\u00fczden daha mutlu daha huzurlu ve daha ba\u015far\u0131l\u0131 bir ya\u015fam i\u00e7in her\u015feyden \u00f6nce \u201cnefes\u201d al\u0131\u015fkanl\u0131klar\u0131n\u0131n de\u011fi\u015ftirilmesi gerekti\u011fine inan\u0131yorum.<\/p>\n\n\n\n

Nefes ya\u015fam kayna\u011f\u0131m\u0131z. \u0130lk nefesimizi ald\u0131\u011f\u0131m\u0131z andan, son nefesimizi verene kadar bu ya\u015famda nefes al\u0131p vermeye devam edece\u011fiz. Bunu hepimiz gibi ben de biliyordum. Ama nefes ko\u00e7u olana kadar, nefes hakk\u0131nda bir\u00e7ok \u015feyi bilmiyormu\u015fum. Beni en \u00e7ok \u015fa\u015f\u0131rtan \u015fey her birimizin nefesinin parmak izimiz gibi di\u011fer insanlardan tamamen farkl\u0131 ve bize \u00f6zel oldu\u011fuydu. <\/p>\n\n\n\n

Kimimiz nefes almadan \u00f6nce bekliyor, kimimiz nefesi b\u0131rak\u0131rken zorlan\u0131yor, kimimiz ise kesik kesik nefes al\u0131yoruz. \u0130\u015fin ilgin\u00e7 yan\u0131 nas\u0131l nefes al\u0131yorsak da \u00f6yle bir ya\u015fam s\u00fcr\u00fcyoruz. Maalesef bir\u00e7ok ki\u015fi zamanla edindi\u011fi yanl\u0131\u015f nefes al\u0131\u015fkanl\u0131\u011f\u0131na ba\u011fl\u0131 olarak nefes kapasitesinin \u00e7ok ufak bir k\u0131sm\u0131n\u0131 kullan\u0131yor.<\/p>\n\n\n\n

Nefes Al\u0131\u015fkanl\u0131klar\u0131 Nas\u0131l Olu\u015fuyor?<\/strong> <\/p>\n\n\n\n

\u0130\u00e7inde bulundu\u011fumuz \u015fartlar, ekonomik ve sosyal ko\u015fullar\u0131m\u0131z, ailemiz, \u00e7evremiz ve toplum zaman i\u00e7inde bizi duygusal ve ruhsal a\u00e7\u0131dan etkileyerek \u00e7e\u015fitli duygulara sokuyor Ya\u015fad\u0131\u011f\u0131m\u0131z olaylar, \u00fcz\u00fcnt\u00fcler, stres, kayg\u0131 ve endi\u015feli durumlarda her seferinde bir duyguya girdi\u011fimizde solunum sistemimizde de baz\u0131 de\u011fi\u015fiklikler oluyor. <\/p>\n\n\n\n

Heyecanland\u0131\u011f\u0131m\u0131zda, \u00f6fkelendi\u011fimizde h\u0131zl\u0131 h\u0131zl\u0131 nefes al\u0131rken, strese veya derin d\u00fc\u015f\u00fcncelere girdi\u011fimizde nefes almay\u0131 unutuyor, nefesimizi b\u0131rakmadan \u00f6nce bir m\u00fcddet tutuyor ya da oflayarak puflayarak b\u0131rak\u0131yoruz. Zamanla bu duygular yo\u011funla\u015ft\u0131k\u00e7a, g\u00fcndelik ya\u015fam\u0131m\u0131zda nefes al\u0131p verme \u015feklimiz yeme i\u00e7me al\u0131\u015fkanl\u0131\u011f\u0131 gibi bir nefes al\u0131\u015fkanl\u0131\u011f\u0131na d\u00f6n\u00fc\u015f\u00fcyor. <\/p>\n\n\n\n

\u0130\u015fte t\u00fcm bu duygu de\u011fi\u015fimleri uzun vadede bizlerin nefes al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 de\u011fi\u015ftirmemize, k\u0131s\u0131tl\u0131 ve s\u0131\u011f nefesler almam\u0131za sebep oluyor. Genelde yiyecek ve i\u00e7eceklerde do\u011fal \u00fcr\u00fcnler t\u00fcketmeye g\u00f6sterdi\u011fimiz \u00f6zeni nefes al\u0131\u015fveri\u015fimize g\u00f6stermiyoruz. Tam, do\u011fru ve do\u011fal \u015fekilde nefes almak yerine k\u0131s\u0131tl\u0131, belki sadece bizi hayatta tutacak kadar nefes al\u0131yoruz.<\/p>\n\n\n\n

Oysa do\u011fru nefes almak bizi rahatlat\u0131p hayat kalitemizi artt\u0131r\u0131rken, hatal\u0131 nefes al\u0131m\u0131 bedende baz\u0131 hastal\u0131klara ve t\u0131kan\u0131kl\u0131klara yol a\u00e7\u0131yor. Sonu\u00e7 olarak \u00f6nce fiziksel sa\u011fl\u0131\u011f\u0131m\u0131z, daha sonra zihnimiz, son olarak da psikolojimiz & ruhsal durumumuz olumsuz \u015fekilde etkileniyor. Ben gemi in\u015faat m\u00fchendisiyim. <\/p>\n\n\n\n

M\u00fchendis k\u00f6kenli olunca analitik zeka daha bask\u0131n oluyor. Bir arkada\u015f\u0131m\u0131n tavsiyesiyle nefes seanslar\u0131na kat\u0131lana kadar \u00e7ok fazla spirit\u00fcel ve ruhsal konulara ilgim yoktu. Bu y\u00fczden daha \u00f6nce hi\u00e7 denememi\u015f olanlar\u0131n nefes seanslar\u0131 hakk\u0131nda teredd\u00fct ya\u015famalar\u0131n\u0131 \u00e7ok iyi anl\u0131yorum. <\/p>\n\n\n\n

Bununla birlikte bilimsel olarak nefes ile v\u00fccuda giren oksijen miktar\u0131n\u0131n artmas\u0131n\u0131n h\u00fccrelerin canlanmas\u0131na, yenilenmesine, ya\u015fam enerjisinin y\u00fckselmesine ve sonu\u00e7 olarak da ya\u015famdan al\u0131nan keyfin fazlala\u015fmas\u0131na sebep oldu\u011fu ispatlanm\u0131\u015f durumda.<\/p>\n\n\n\n

Kald\u0131 ki v\u00fccuda herhangi bir ila\u00e7, katk\u0131 maddesi, ya da kimyasal almadan en do\u011fal \u015fekilde sadece nefesin g\u00fcc\u00fcyle \u015fifalanmak ve zihni dinginle\u015ftirmek m\u00fcmk\u00fcn oluyor. Y\u00fczy\u0131llard\u0131r nefes hem tasavvufta hem de do\u011fu \u00f6\u011fretilerinde meditasyon ve ruhsal ar\u0131nma i\u00e7in kullan\u0131lan en etkili y\u00f6ntem. <\/p>\n\n\n\n

Nefes Ko\u00e7lu\u011fu Tam Olarak Nedir? <\/strong><\/p>\n\n\n\n

Nefes Ko\u00e7lu\u011fu; nefesi bir davran\u0131\u015f bi\u00e7imi olarak inceleyen sistemdir. Nefes seans\u0131 ise, a\u011f\u0131zdan derin nefesler al\u0131rken ki\u015finin nefesindeki limitleyici al\u0131\u015fkanl\u0131klar\u0131n\u0131n analiz edildi\u011fi, analiz sonras\u0131 tespit edilen probleme uygun nefes alma ve b\u0131rakma y\u00f6ntemlerinin kullan\u0131ld\u0131\u011f\u0131 \u00e7al\u0131\u015fmalard\u0131r. <\/p>\n\n\n\n

Nefes Seanslar\u0131nda Bir Ko\u00e7 Olarak Neyi Ama\u00e7l\u0131yorsunuz? Nefes seans\u0131 esnas\u0131nda dan\u0131\u015fan\u0131n bedeninde diyafram\u0131n ve ci\u011ferlerin tam kapasite kullan\u0131lmas\u0131n\u0131 ama\u00e7l\u0131yorum. Ki\u015finin nefes al\u0131\u015fveri\u015fi s\u0131ras\u0131nda zihnine gelen d\u00fc\u015f\u00fcnc\u00fclere, duygusal ve ruhsal olarak ya\u015fad\u0131\u011f\u0131 olaylara tak\u0131lmadan alabildi\u011fi kadar b\u00fcy\u00fck ve derin nefesler almas\u0131na, ald\u0131\u011f\u0131 nefesi de bekletmeden kolayl\u0131kla b\u0131rakmas\u0131na destek oluyorum. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Nefes Ko\u00e7lu\u011funu Nas\u0131l Yap\u0131yorsunuz?<\/strong> <\/p>\n\n\n\n

Nefes Ko\u00e7lu\u011fu seanslar\u0131nda dan\u0131\u015fanlara yard\u0131mc\u0131 olabilmek i\u00e7in uygulad\u0131\u011f\u0131m a\u015famalar\u0131 \u015f\u00f6yle s\u0131ralamak m\u00fcmk\u00fcn: 1. Nefes Ko\u00e7lu\u011fu \u0130le \u0130htiya\u00e7lar\u0131n Belirlenmesi Seanstan hemen \u00f6nce dan\u0131\u015fana bir ko\u00e7luk g\u00f6r\u00fc\u015fmesi yap\u0131yorum ve dan\u0131\u015fan\u0131n iyile\u015ftirmek istedi\u011fi noktalar\u0131 tespit ederek buna g\u00f6re ko\u00e7luk y\u00f6ntemini belirliyorum. <\/p>\n\n\n\n

Bu ilk k\u0131s\u0131mda tamamen profesyonel ko\u00e7luk g\u00f6r\u00fc\u015fmesi \u015feklinde ge\u00e7iyor. <\/p>\n\n\n\n

2. Dan\u0131\u015fan\u0131n Nefesinin Analiz Edilmesi Ko\u00e7luk g\u00f6r\u00fc\u015fmesi sona erdikten sonra nefes seans\u0131 s\u0131ras\u0131nda \u00fczerinde \u00e7al\u0131\u015faca\u011f\u0131m\u0131z aksiyonlar\u0131 ve niyetimizi belirleyip nefes seans\u0131na ge\u00e7iyoruz. <\/p>\n\n\n\n

\u00d6nce dan\u0131\u015fan\u0131n genel nefes al\u0131\u015f veri\u015fini analiz edilerek, nerede hatal\u0131 bir nefes al\u0131\u015fkanl\u0131\u011f\u0131 oldu\u011funu inceliyorum. Do\u011fru nefes al\u0131n\u0131p veriliyor mu, kar\u0131ndan nefes al\u0131n\u0131yor mu, diyafram kullan\u0131l\u0131yor mu? Bunlar\u0131 dikkatle g\u00f6zlemliyorum.<\/p>\n\n\n\n

3. Do\u011fru ve Ba\u011flant\u0131l\u0131 Nefes Al\u0131p Verdirme Nefes seans\u0131 s\u0131ras\u0131nda dan\u0131\u015fan\u0131n yak\u0131n\u0131nda olmak, ona do\u011fru \u015fekilde nefes ald\u0131rabilmek a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir. Seans esnas\u0131nda bir mata uzanan dan\u0131\u015fana, ara vermeden ba\u011flant\u0131l\u0131 nefes al\u0131p verdirilerek, v\u00fccuda al\u0131nan nefesin kesintisiz olarak, ula\u015fmad\u0131\u011f\u0131 noktalara ula\u015fmas\u0131n\u0131 sa\u011fl\u0131yorum. <\/p>\n\n\n\n

4. Gerekli Noktalara Bask\u0131 Uygulayarak Kapasiteyi Art\u0131rmak Nefes seans\u0131 esnas\u0131nda dan\u0131\u015fan\u0131n bedeninde diyafram\u0131n ve ci\u011ferlerin tam kapasite kullan\u0131lmas\u0131n\u0131 ama\u00e7l\u0131yorum. Ki\u015finin nefes al\u0131\u015fveri\u015fi s\u0131ras\u0131nda zihnine gelen d\u00fc\u015f\u00fcnc\u00fclere, duygusal ve ruhsal olarak ya\u015fad\u0131\u011f\u0131 olaylara tak\u0131lmadan alabildi\u011fi kadar b\u00fcy\u00fck ve derin nefesler almas\u0131na, ald\u0131\u011f\u0131 nefesi de bekletmeden kolayl\u0131kla b\u0131rakmas\u0131na destek oluyorum. <\/p>\n\n\n\n

5. Meditasyon ile Kapan\u0131\u015f Nefes seans\u0131n\u0131n sonunda nefes al\u0131\u015f veri\u015fi al\u0131\u015fkanl\u0131\u011f\u0131 de\u011fi\u015fen dan\u0131\u015fan, nefesini kontrol etmeyi b\u0131rak\u0131r. B\u00f6ylece nefesi kendisi yapmaz. Nefes t\u0131pk\u0131 bebekli\u011findeki gibi kendili\u011finden olur. Dan\u0131\u015fan o esnada \u00e7abalamay\u0131 b\u0131rak\u0131r, tam bir teslimiyet halinde nefesin bedenine girip \u00e7\u0131kmas\u0131 sadece izler. Bu en b\u00fcy\u00fck rahatlama, anda kalma ve zihnin t\u00fcm d\u00fc\u015f\u00fcncelerinden ar\u0131nma halidir.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Nefes Seans\u0131 Alan Ki\u015filerde Ne Gibi Faydalar Sa\u011fl\u0131yor?<\/strong> <\/p>\n\n\n\n

Art\u0131k bug\u00fcn t\u0131bben ispatlanm\u0131\u015f bir ger\u00e7ek var. O da \u015fu: Do\u011fru nefes alarak hastal\u0131k riskinizi azaltabilir ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirebilirsiniz. Derin nefes alman\u0131n ve al\u0131nan nefesi uzun ve yava\u015f bir bi\u00e7imde b\u0131rakman\u0131n, ki\u015fiye fiziksel, duygusal ve manevi a\u00e7\u0131dan bir \u00e7ok fayda sa\u011flad\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015f durumda. <\/p>\n\n\n\n

\u00d6rne\u011fin dakikada ortalama 12-24 kez nefes alan ki\u015filerde, dakikada 5-6 kez nefes alanlara g\u00f6re, 4 kat daha fazla kayg\u0131 ve panik atak s\u0131kl\u0131\u011f\u0131, dikkat sorunlar\u0131, y\u00fcksek tansiyon, depresyon ve obezite riski g\u00f6r\u00fcl\u00fcyor. Nefes seanslar\u0131n\u0131n bize sa\u011flad\u0131\u011f\u0131 en \u00f6nemli faydalar \u015funlard\u0131r: <\/p>\n\n\n\n

Anda kalmak V\u00fccuda giren oksijenin artmas\u0131 Ya\u015fam kalitesinin artmas\u0131 Stres ve anksiyeteyi gidermek Dinginle\u015fmek ve huzurlu olmak Zihindeki negatif d\u00fc\u015f\u00fcncelerden kurtulmak Odaklanmay\u0131 ve konsantrasyonu artt\u0131rmak Ya\u015famdan keyif almay\u0131 sa\u011flamak<\/p>\n\n\n\n

Nefes herhangi bir kimyasal veya ila\u00e7 kullanmadan kendinize fayda sa\u011flayabilece\u011finiz en do\u011fal y\u00f6ntemlerden biri. O y\u00fczden bug\u00fcne dek hen\u00fcz nefesle tan\u0131\u015fmayanlar\u0131 ilk f\u0131rsatta bir nefes seans\u0131 deneyimlemeye ve fark\u0131 g\u00f6zlemlemeye davet ediyorum.<\/p>\n\n\n\n

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

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