{"id":6700,"date":"2022-07-20T14:02:51","date_gmt":"2022-07-20T14:02:51","guid":{"rendered":"http:\/\/1139313165.test.prositehosting.co.uk\/breathing-exercises-for-students\/"},"modified":"2022-12-28T08:52:26","modified_gmt":"2022-12-28T08:52:26","slug":"breathing-exercises-for-students","status":"publish","type":"post","link":"https:\/\/www.nhsgp.net\/pl\/breathing-exercises-for-students\/","title":{"rendered":"\u0106wiczenia oddechowe dla student\u00f3w"},"content":{"rendered":"

Stres jest cz\u0119stym zjawiskiem w\u015br\u00f3d uczni\u00f3w, ale regularne \u0107wiczenia oddechowe przedstawione w tym przewodniku pozwalaj\u0105 poczu\u0107 si\u0119 bardziej swobodnie.<\/em><\/p>\n

Medytacja, uwa\u017cno\u015b\u0107 i g\u0142\u0119bokie oddychanie od dawna kojarzone s\u0105 z popraw\u0105 zdrowia psychicznego. Dla student\u00f3w dbanie o zdrowie psychiczne jest absolutnym priorytetem w niezwykle stresuj\u0105cym czasie, szczeg\u00f3lnie w szczycie sezonu egzaminacyjnego. Jak mog\u0105 poprawi\u0107 swoje samopoczucie psychiczne po\u015br\u00f3d st\u0142umionego stresu? Wypr\u00f3bowuj\u0105c \u0107wiczenia oddechowe i uwa\u017cne techniki!<\/p>\n

Oczywi\u015bcie prawid\u0142owe wdychanie i wydychanie wydaje si\u0119 \u0142atwe, ale w rzeczywisto\u015bci chodzi o znacznie wi\u0119cej, je\u015bli chodzi o g\u0142\u0119bokie oddychanie i uwa\u017cne \u0107wiczenia. Wiedza, od czego zacz\u0105\u0107, mo\u017ce by\u0107 trudna, ale nie obawiaj si\u0119, poniewa\u017c oto przewodnik skierowany do uczni\u00f3w, kt\u00f3rzy chc\u0105 wdro\u017cy\u0107 uwa\u017cne techniki oddychania w swoim \u017cyciu.<\/p>\n

<\/div>\n

1. G\u0142\u0119boki oddech brzucha<\/h2>\n

To \u0107wiczenie jest dobre na pocz\u0105tek, poniewa\u017c pozwala na d\u0142ugie, g\u0142\u0119bokie oddechy brzuchem, a tak\u017ce \u015bwietnie nadaje si\u0119 do uwa\u017cno\u015bci, poniewa\u017c pozwala po\u0142o\u017cy\u0107 d\u0142o\u0144 na brzuchu, aby poczu\u0107, jak oddech si\u0119 wdycha i wydycha. W rzeczywisto\u015bci ten ruch mo\u017ce by\u0107 przydatny do uziemienia ci\u0119 podczas \u0107wiczenia oddechu.<\/p>\n

Aby rozpocz\u0105\u0107, po\u0142\u00f3\u017c d\u0142onie na brzuchu, zamknij oczy i we\u017a d\u0142ugi, g\u0142\u0119boki oddech przez nos. Wstrzymaj oddech na chwil\u0119, czuj\u0105c, jak brzuch jest pe\u0142en powietrza, gdy czekasz, a nast\u0119pnie powoli wydychaj powietrze przez usta, czuj\u0105c, jak \u201ebalon\u201d w twoim brzuchu opr\u00f3\u017cnia si\u0119, gdy powietrze opuszcza twoje p\u0142uca. <\/p>\n

<\/div>\n

2. Uwa\u017cne oddychanie <\/h2>\n

Uwa\u017cno\u015b\u0107 polega na zwracaniu uwagi na tu i teraz oraz na widoki, d\u017awi\u0119ki i doznania wok\u00f3\u0142 ciebie. Je\u015bli chodzi o uwa\u017cne oddychanie, chodzi o to, jak oddychasz i brzmisz.<\/p>\n

Aby spr\u00f3bowa\u0107 uwa\u017cnego oddychania, usi\u0105d\u017a w cichej, bezpiecznej przestrzeni, w kt\u00f3rej nikt Ci nie przeszkodzi. Zacznij od zamkni\u0119cia oczu i g\u0142\u0119bokiego wdechu i wydechu, z d\u0142ugim wdechem przez nos i d\u0142ugim wydechem ustami.<\/p>\n

Wykonuj\u0105c te powolne, g\u0142\u0119bokie oddechy, powiniene\u015b zwraca\u0107 uwag\u0119 na wszystko, co czujesz. Jak brzmi tw\u00f3j oddech? Jakie to uczucie, gdy oddech wype\u0142nia p\u0142uca i jakie to uczucie, gdy je wypuszczasz? Czy s\u0105 jakie\u015b inne doznania, kt\u00f3rych do\u015bwiadczasz? Nie spiesz si\u0119, oceniaj\u0105c i akceptuj\u0105c swoje uczucia i my\u015bli, gdy delikatnie jedziesz z ka\u017cdym oddechem \u2013 i nie walcz z nimi; po prostu pozw\u00f3l im by\u0107.<\/p>\n

<\/div>\n

3. Roz\u0142adowanie napi\u0119cia<\/h2>\n

Jest pow\u00f3d, dla kt\u00f3rego \u0107wiczenia takie jak joga i pilates koncentruj\u0105 si\u0119 tak bardzo na prawid\u0142owych technikach oddychania. Podczas \u0107wicze\u0144 rozci\u0105gaj\u0105cych i uwalniaj\u0105cych napi\u0119cie mi\u0119\u015bni oddychanie idzie r\u0119ka w r\u0119k\u0119. Je\u015bli czujesz si\u0119 zestresowany i przyt\u0142oczony nauk\u0105, mo\u017cesz chcie\u0107 uwolni\u0107 napi\u0119cie z ca\u0142ego cia\u0142a \u2013 i mo\u017cesz to zrobi\u0107 za pomoc\u0105 \u0107wicze\u0144 oddechowych.<\/p>\n

Po\u0142\u00f3\u017c si\u0119 w wygodnym miejscu i skup si\u0119 na ka\u017cdym obszarze cia\u0142a, wprowadzaj\u0105c si\u0119 w stan relaksu. Nast\u0119pnie we\u017a g\u0142\u0119boki oddech, wstrzymuj\u0105c go, zwijaj\u0105c palce u st\u00f3p i rozci\u0105gaj\u0105c ca\u0142e cia\u0142o. Nast\u0119pnie powoli wypuszczaj oddech, rozlu\u017aniaj\u0105c palce u st\u00f3p i rozlu\u017aniaj\u0105c mi\u0119\u015bnie.<\/p>\n

Ponadto mo\u017cesz wykonywa\u0107 \u0107wiczenia, koncentruj\u0105c si\u0119 na r\u00f3\u017cnych obszarach cia\u0142a, oddychaj\u0105c g\u0142\u0119boko i uwa\u017cnie, przechodz\u0105c przez ka\u017cd\u0105 cz\u0119\u015b\u0107 cia\u0142a, kt\u00f3ra wymaga uwolnienia od napi\u0119cia.<\/p>\n

<\/div>\n

Ko\u0144cowe przemy\u015blenia <\/h2>\n

\u0106wiczenia oddechowe mog\u0105 pom\u00f3c Ci poczu\u0107 si\u0119 spokojniejszym i bardziej opanowanym; jednak mog\u0105 zrobi\u0107 tylko tyle. Je\u015bli poziom stresu wymyka si\u0119 spod kontroli i trwa przez d\u0142ugi czas, powiniene\u015b uda\u0107 si\u0119 do lekarza. Twoje zdrowie psychiczne jest tak samo wa\u017cne jak zdrowie fizyczne i musisz o nie dba\u0107, je\u015bli chcesz pozosta\u0107 w dobrej formie.<\/p>\n

Oczywi\u015bcie studenci s\u0105 zapracowanymi lud\u017ami i nie zawsze mog\u0105 znale\u017a\u0107 czas, aby od razu uda\u0107 si\u0119 do lekarza rodzinnego, dlatego us\u0142ugi online lekarza rodzinnego mog\u0105 by\u0107 dobrym pierwszym punktem kontaktowym dla os\u00f3b z napi\u0119tymi harmonogramami. Dost\u0119pne s\u0105 r\u00f3wnie\u017c studenckie us\u0142ugi zdrowotne dla tych, kt\u00f3rzy ich potrzebuj\u0105, wi\u0119c skorzystaj z nich, je\u015bli czujesz, \u017ce twoje zdrowie psychiczne pogorszy\u0142o si\u0119 \u2013 po to s\u0105.<\/p>\n","protected":false},"excerpt":{"rendered":"

Stres jest cz\u0119stym zjawiskiem w\u015br\u00f3d uczni\u00f3w, ale istniej\u0105 sposoby, aby poczu\u0107 si\u0119 bardziej swobodnie dzi\u0119ki regularnym \u0107wiczeniom oddechowym przedstawionym w tym przewodniku. Medytacja, uwa\u017cno\u015b\u0107 i g\u0142\u0119bokie oddychanie od dawna kojarzone s\u0105 z popraw\u0105 zdrowia psychicznego. Dla student\u00f3w dbanie o zdrowie psychiczne jest nie lada wyzwaniem<\/p>\n","protected":false},"author":4,"featured_media":4472,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15],"tags":[],"class_list":["post-6700","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-kategorii"],"acf":[],"yoast_head":"\n\u0106wiczenia oddechowe dla student\u00f3w - NHS GP<\/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:\/\/www.nhsgp.net\/pl\/breathing-exercises-for-students\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0106wiczenia oddechowe dla student\u00f3w - NHS GP\" \/>\n<meta property=\"og:description\" content=\"Stres jest cz\u0119stym zjawiskiem w\u015br\u00f3d uczni\u00f3w, ale istniej\u0105 sposoby, aby poczu\u0107 si\u0119 bardziej swobodnie dzi\u0119ki regularnym \u0107wiczeniom oddechowym przedstawionym w tym przewodniku. 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