G\u00fcndelik hayat\u0131n yo\u011funlu\u011fu ve ko\u015fu\u015ftumas\u0131nda stresle ba\u015fa \u00e7\u0131kmak i\u00e7in uygulayabilece\u011fimiz nefes teknikleri, zihninizi sakinle\u015ftirerek bedeninizi de rahatlat\u0131r.
Her al\u0131nan nefeste enerjiyi y\u00fckseltirken, verilen nefeste negatif enerjiyi atarak yenileniriz.<\/p>\n\n\n\n
4-4-4-4 Nefes Egzersizi<\/strong> 4-7-8 Nefes Egzersizi<\/strong> Simhasana Nefes Egzersizi – Aslan Nefesi\u00a0<\/strong> Stresle ba\u015fa \u00e7\u0131kmak i\u00e7in uygulayabilece\u011finiz pratik ve etkili nefes teknikleri bu yaz\u0131m\u0131zda.<\/p>\n","protected":false},"author":1,"featured_media":3534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[78],"tags":[209,210,84,85],"class_list":["post-3533","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-nefes","tag-nefesteknikleri","tag-ziaonline","tag-ziaonlinedergi"],"blocksy_meta":[],"uagb_featured_image_src":{"full":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2.png",1200,900,false],"thumbnail":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2-150x150.png",150,150,true],"medium":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2-300x225.png",300,225,true],"medium_large":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2-768x576.png",768,576,true],"large":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2-1024x768.png",1024,768,true],"1536x1536":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2.png",1200,900,false],"2048x2048":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2026\/02\/1200x900-2.png",1200,900,false]},"uagb_author_info":{"display_name":"Z\u0130A ONLINE","author_link":"https:\/\/zerriniremakbay.com\/?author=1"},"uagb_comment_info":0,"uagb_excerpt":"Stresle ba\u015fa \u00e7\u0131kmak i\u00e7in uygulayabilece\u011finiz pratik ve etkili nefes teknikleri bu yaz\u0131m\u0131zda.","_links":{"self":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3533"}],"version-history":[{"count":1,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3533\/revisions"}],"predecessor-version":[{"id":3535,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3533\/revisions\/3535"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/media\/3534"}],"wp:attachment":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Uygulamas\u0131 olduk\u00e7a basit ve etkili olan bu egzersizi nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 anlatal\u0131m;
Akci\u011ferlerinizdeki t\u00fcm havay\u0131 bo\u015falt\u0131n ve i\u00e7inizden 4\u2019e kadar sayarak bekleyin\u00a0
Kar\u0131n kaslar\u0131n\u0131z\u0131 ve diyafram\u0131n\u0131z\u0131 da kullanarak, derin bir nefes al\u0131n ve nefesinizi tutarak i\u00e7inizden 4\u2019e kadar say\u0131n
Bu egzersize 5 dakika boyunca devam edin.<\/p>\n\n\n\n
Kalp at\u0131\u015f h\u0131z\u0131n\u0131 yava\u015flatarak an\u2019a odaklanmam\u0131z\u0131 sa\u011flayan bu tekni\u011fi uygulamak i\u00e7in;
Ci\u011ferlerinizdeki havay\u0131 d\u0131\u015far\u0131 verin.
\u0130\u00e7inizden 4\u2019e kadar sayarak derin bir nefes al\u0131n.
Ald\u0131\u011f\u0131n\u0131z nefesi 7 saniye boyunca ci\u011ferlerinizde tutun.
8 saniyeye yayarak ci\u011ferinizdeki t\u00fcm nefesi bo\u015falt\u0131n.
Bu d\u00f6ng\u00fcy\u00fc en az 4 kez tekrarlay\u0131n.<\/p>\n\n\n\n
Enerjinizin d\u00fc\u015f\u00fck oldu\u011funu hissetti\u011finiz g\u00fcnlerde tercih edebilece\u011finiz aslan nefesini uygulamak i\u00e7in;
Burnunuzdan derin nefes al\u0131n ve nefesinizi a\u011fz\u0131n\u0131zdan verirken karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekerek derin bir \u2018ha\u2019 sesi \u00e7\u0131kart\u0131n
Nefesinizi verirken, a\u011fz\u0131n\u0131z\u0131 b\u00fcy\u00fck bir \u015fekilde a\u00e7\u0131n ve dilinizi d\u0131\u015far\u0131 do\u011fru \u00e7\u0131kart\u0131n bu noktada bak\u0131\u015flar\u0131n\u0131z iki ka\u015f\u0131n\u0131z\u0131n ortas\u0131nda olmal\u0131.
Tekrar nefes al\u0131rken y\u00fcz\u00fcn\u00fczdeki ifadeleri normal haline d\u00f6nd\u00fcr\u00fcn.<\/p>\n","protected":false},"excerpt":{"rendered":"