Мы живем в суматошном, динамичном мире, где обязательства, кажется, окружают нас со всех сторон. После работы, зачастую в условиях повышенного стресса, мы возвращаемся домой и начинаем готовить, убирать, стирать, гладить, помогать детям с уроками — список дел просто бесконечен. Мы стараемся найти баланс между работой и домом, день за днем (и при этом все равно пытаемся выкроить немного времени на заботу о себе), пока вовсе не потеряем равновесие. Звучит знакомо? Тогда вы пришли по адресу. Читайте дальше, и вы узнаете, что вы уже делаете все необходимое для избавления от стресса, — нужно просто делать это осознанно.
Сделайте глубокий вдох
Ключ к тому, чтобы успокоить тело и разум, когда мыслей и дел становится слишком много, — просто… дышать. Просто вспомните, как часто вам говорили «Сделайте глубокий вдох», когда вы были слишком взбудоражены, нервничали или о чем-то волновались. Все потому, что ваше дыхание — это форма связи с нервной системой вашего тела, которая сообщает вам, безопасен ли мир вокруг вас. Когда вы, не замечая того, задерживаете дыхание или дышите слишком часто и поверхностно, вы подаете своему телу сигнал, что вы в некой опасности, и это запускает в нем состояние «бей или беги», высвобождая гормоны, повышая частоту пульса и кровяное давление. Опасность или угроза, запускающая в теле режим «бей или беги», — не только физическая, но также психологическая, и она может возникнуть из-за стресса.
Осознанное дыхание
Мы делаем вдох и выдох приблизительно 25 000 раз в день. Это происходит неосознанно, но когда вы научитесь осознавать движение воздуха внутрь вашего тела и наружу, вы заметите, что становитесь спокойнее и легче. Медленное, глубокое и осознанное дыхание будет сообщать вашему мозгу, что вы в безопасности. Более того, доказано, что сознательное глубокое дыхание снижает стресс, укрепляет иммунную систему и улучшает настроение, сон, кровяное давление, работу дыхательной системы, метаболизм, сосредоточенность и многое другое. Поэтому, чтобы укрепить здоровье и сделать свою жизнь лучше, вам необходимо всего лишь продолжать делать то, что вы делаете с момента своего рождения. Вдохните, выдохните и повторите.
Вот несколько простых техник дыхания, которые вы можете начать использовать уже сегодня. Или даже прямо сейчас, во время чтения.
- Сделайте глубокий вдох и почувствуйте, как ваши легкие полностью расширяются. Затем медленно выдохните, считая до пяти. Повторите примерно 10 раз.
- Положите одну руку на грудь, а другую на живот. Глубоко вдохните через нос, позволяя диафрагме расправится. Медленно выдохните. Повторяйте в течение нескольких минут. Если вы находитесь в состоянии стресса, эта техника творит чудеса.
- Просто сосредоточьтесь на дыхании. Закройте глаза и настройтесь на ритм своего дыхания, не пытаясь изменить то, как вы это делаете. Обратите внимание, где именно в своем теле вы ощущаете дыхание.
- Используя технику сосредоточенности на дыхании, вы представляете, что воздух, который вы вдыхаете, приносит вам нечто желанное, к примеру, спокойствие, любовь или мудрость. Во время дыхания мысленно повторяйте фразу: «Я вдыхаю спокойствие».
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И наши продукты предназначены для того, чтобы помочь вам сделать передышку. Посидите на диване, делая вдохи и выдохи. Почему бы и не весь ужин? С нашей духовкой BCS798S24X , в которой можно готовить на нескольких уровнях одновременно. Прогуляйтесь на солнышке и настройтесь на свое дыхание, пока наша сушильная машина DS92ILS высушит гору вашего белья, чтобы оно встретило вас свежестью и мягкостью, будто тоже насладилось солнечным светом вместе с вами.
Жизнь начинается и заканчивается дыханием. И в каждый ее момент стоит находить время на осознанное дыхание, чтобы наслаждаться простыми радостями жизни. Потому что жизнь, в конце-концов, измеряется не в количестве вдохов, которые мы делаем, но в количестве моментов, от которых захватывает дух.
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