{"id":1704,"date":"2021-02-07T17:14:07","date_gmt":"2021-02-07T14:14:07","guid":{"rendered":"http:\/\/acilbulten.net\/?p=1704"},"modified":"2021-02-07T17:14:07","modified_gmt":"2021-02-07T14:14:07","slug":"bir-nefes-ile-omuzlarimizdaki-yuk-azalir-mi","status":"publish","type":"post","link":"https:\/\/tatd.org.tr\/aciltipbulteni\/2021\/02\/07\/bir-nefes-ile-omuzlarimizdaki-yuk-azalir-mi\/","title":{"rendered":"Bir Nefes ile Omuzlar\u0131m\u0131zdaki Y\u00fck Azal\u0131r M\u0131?"},"content":{"rendered":"\n<p><strong><em>Yazar: Meral Leman \u00d6zkan<\/em><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image is-style-rounded\"><figure class=\"alignleft size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/Meral-Leman-Ozkan_bio-resim.jpg\" alt=\"\" class=\"wp-image-1705\" width=\"214\" height=\"214\" srcset=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/Meral-Leman-Ozkan_bio-resim.jpg 320w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/Meral-Leman-Ozkan_bio-resim-300x300.jpg 300w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/Meral-Leman-Ozkan_bio-resim-150x150.jpg 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-light-green-cyan-background-color has-background\">1982 Ankara do\u011fumluyum. 2005 Uluda\u011f \u00dcniversitesi T\u0131p Fak\u00fcltesinden mezun oldum. 2011 Uluda\u011f \u00dcniversitesi Acil T\u0131p Anabilim Dal\u0131ndan ihtisas ald\u0131m. 2012 y\u0131l\u0131nda bir k\u0131z \u00e7ocu\u011fu annesi oldum. 2011\u2019den beri Bursa \u00c7ekirge Devlet Hastanesinde Acil T\u0131p Uzman\u0131 olarak \u00e7al\u0131\u015f\u0131yorum. 2012 y\u0131l\u0131nda ilk kez hasbelkader bir yoga dersine girdi\u011fimden beri \u015fa\u015fk\u0131nl\u0131kla yoga ile ilgili ne varsa \u00f6\u011frenmeye ve uygulamaya gayret ediyorum. 2014\u2019den beri tatillerimi \u015fezlongda omurgam\u0131 yormak yerine Hindistan, Nepal, Bhutan, Tibet ve Tayland\u2019a pek \u00e7ok kez giderek inziva ve e\u011fitimlere kat\u0131larak ge\u00e7iriyorum. 2015\u2019den beri Yoga anatomisi, Yoga felsefesi, Kundalini ve Hatha yoga, nefes egzersizleri, fark\u0131ndal\u0131k ve Ayurveda (Hint t\u0131bb\u0131-ya\u015fam bilgisi) ad\u0131na bildiklerimi payla\u015f\u0131yorum. Gitar \u00e7al\u0131yor, \u015fark\u0131 s\u00f6yl\u00fcyorum. \u015eubat 2019\u2019dan beri Bursa \u00c7ekirge Devlet Hastanesinde Ba\u015fhekim Yard\u0131mc\u0131s\u0131 olarak \u00e7al\u0131\u015f\u0131yorum.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>B\u00fclten soruyor, Meral Leman \u00d6zkan Yan\u0131tl\u0131yor&#8230;<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Merhaba, bildi\u011fimiz kadar\u0131 ile Acil t\u0131p uzman\u0131s\u0131n\u0131z ne kadar s\u00fcredir bu i\u015fi yap\u0131yorsunuz? Acil t\u0131bb\u0131 se\u00e7meye nas\u0131l karar verdiniz?<\/strong><\/li><\/ul>\n\n\n\n<p>Merhaba, kendimi bildim bileli hekim olmay\u0131 ve hasta bakmay\u0131 istedim. \u00c7ok isteyerek ve lise hayat\u0131m boyunca da ara ara derslerine gizli gizli girdi\u011fim Uluda\u011f \u00dcniversitesi T\u0131p Fak\u00fcltesini kazand\u0131\u011f\u0131m\u0131 \u00f6\u011frendi\u011fimde 1999 depremi ger\u00e7ekle\u015fti. Hen\u00fcz \u00fcniversite kayd\u0131n\u0131 yapt\u0131rmam\u0131\u015f biri olarak Acil Servis\u2019e yard\u0131ma gittim; \u201c<strong><em>a\u00e7\u0131l\u0131n ben doktor\u2026 olaca\u011f\u0131m<\/em><\/strong>\u201d diye, Tabi bana ayak alt\u0131ndan \u00e7ekil dediler, 17 ya\u015f\u0131nda oldu\u011fum i\u00e7in kan bile ba\u011f\u0131\u015flayamad\u0131m. Ama \u00f6\u011frencili\u011fim boyunca her m\u00fcsait an\u0131mda Acil Servis\u2019e, ameliyathane ve kliniklere gittim. Yaz tatillerimi ER dizisinin de etkisinde kalarak g\u00f6n\u00fcll\u00fc izlemci olarak Acil Servis\u2019te ge\u00e7irdim. Acil T\u0131p Uzman\u0131 olmaya intern oldu\u011fum ve Acil Servis\u2019te \u00e7al\u0131\u015ft\u0131\u011f\u0131m zaman karar verdim. Vardiyal\u0131 mesaisi, gece insan\u0131 olmam, \u00e7al\u0131\u015fan personelin inan\u0131lmaz renklili\u011fi, vakalar\u0131n \u00e7e\u015fitlili\u011fi ve kendimi orada tam bir hekim gibi hissetmem beni ATU olmaya y\u00f6neltti.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Hastanede \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z g\u00fcnlerin d\u0131\u015f\u0131nda kendiniz i\u00e7in ay\u0131rd\u0131\u011f\u0131n\u0131z zamanlarda neler yapmaktan zevk al\u0131yorsunuz?<\/strong><\/li><\/ul>\n\n\n\n<p>M\u00fczik, pilates, fitness, geziler ve acil t\u0131p ile ilgili e\u011fitimler ile ge\u00e7irdim diyebilirim. Uzman olarak \u00e7al\u0131\u015fmaya ba\u015flad\u0131ktan sonra yoga \u00e7al\u0131\u015fmalar\u0131na ve buna ba\u011fl\u0131 Do\u011fu ve Uzak Do\u011fu gezilerine ba\u015flad\u0131m.<\/p>\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><strong><em>Asistanl\u0131k d\u00f6neminde yo\u011fun \u00e7al\u0131\u015fma nedeniyle zevk alarak yapt\u0131\u011f\u0131m rutin bir hobim yoktu\u2026<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sizin Nefes terapisi ve Yoga ile ilgilendi\u011finizi biliyoruz. Nefes e\u011fitmenli\u011fi de\u011fi\u015fik bir kariyer sonu\u00e7ta, nas\u0131l karar verdiniz? Sizi buna iten bir \u015fey oldu mu?<\/strong><\/li><\/ul>\n\n\n\n<p><strong><em>Yoga derslerine ba\u015flama sebebim ama\u00e7s\u0131zl\u0131k ve depresyondu.<\/em><\/strong> Yapt\u0131\u011f\u0131m \u015feylerden zevk alm\u0131yor, kendime farkl\u0131 farkl\u0131 u\u011fra\u015flar yaratsam da yeterince keyif almad\u0131\u011f\u0131m\u0131 hissediyordum. Nefes e\u011fitimini yoga e\u011fitmenli\u011fi e\u011fitimimin i\u00e7inde ald\u0131m. &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nefes e\u011fitimi ve nefes terapisi nedir?<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image is-style-default\"><figure class=\"alignright size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited.jpg\" alt=\"\" class=\"wp-image-1707\" width=\"299\" height=\"299\" srcset=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited.jpg 999w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited-300x300.jpg 300w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited-150x150.jpg 150w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited-768x769.jpg 768w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-iliskili-resim4-edited-629x630.jpg 629w\" sizes=\"(max-width: 299px) 100vw, 299px\" \/><\/figure><\/div>\n\n\n\n<p><strong><em>Pranayama <\/em><\/strong>d\u00fcnyan\u0131n en eski dillerinden Sanskrit dilinde ya\u015fam enerjisini art\u0131rmak, \u00f6mr\u00fcn\u00fc uzatmak anlam\u0131na gelir (<strong>Pran<\/strong>: ya\u015fam enerjisi, can <strong>Ayama<\/strong>: uzatmak, \u00e7o\u011faltmak).<\/p>\n\n\n\n<p>Yoga M.\u00d6. 3000-2500 dolaylar\u0131nda Hindistan\u2019da ortaya \u00e7\u0131km\u0131\u015f bir felsefe, ya\u015fam bilimidir. <strong><em>Yoga Sanskrit dilinde \u201cbirle\u015ftirmek veya b\u00fct\u00fcnle\u015fmek\u201d anlam\u0131na gelir<\/em><\/strong>; beden, zihin ve ruhu e\u011fiten, ki\u015finin kendini tan\u0131mas\u0131n\u0131 sa\u011flayan bir geli\u015fim yoludur. Klasik yogan\u0131n Patanjali\u2019nin <em>Yoga Sutra<\/em>\u2018s\u0131na (yaz\u0131l\u0131 kaynaklar\u0131na) g\u00f6re 8 basama\u011f\u0131 vard\u0131r. Pranayama 8 basamakl\u0131 yoga yolunun basamaklar\u0131ndan biridir. Daha uzun, etkin ve kaliteli bir nefes almay\u0131 ve b\u00f6ylelikle ya\u015fam enerjisini (can\u0131) art\u0131rmay\u0131 \u00f6\u011fretir.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0130lk kez nefes egzersizini denedi\u011finizde nas\u0131l bir duygu hissettiniz?<\/strong><\/li><\/ul>\n\n\n\n<p>Elbette do\u011fdu\u011fumuz ve hava ile kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z ilk andan beri hepimiz nefes al\u0131yoruz. Ancak alabilece\u011fimiz \u00e7ok daha fazla nefes var; bunu ancak kendimiz deneyimleyince anl\u0131yoruz. Nefes alabilece\u011fimiz \u00e7ok daha fazla akci\u011fer alan\u0131, psikolojik olarak da kendimizi rahatlatacak \u00e7ok daha fazla alan\u0131m\u0131z mevcut. Kullan\u0131lmayan, a\u00e7\u0131k kalmay\u0131 bilmeyen alveoler alanlar\u0131m\u0131z gibi. <strong><em>Duru\u015fumuzu kapal\u0131 kulland\u0131\u011f\u0131m\u0131z\u0131, akci\u011ferlerimize ay\u0131rd\u0131\u011f\u0131m\u0131z alan\u0131 k\u00fc\u00e7\u00fcltt\u00fc\u011f\u00fcm\u00fcz\u00fc, yani kendi kendimizi k\u0131s\u0131tlad\u0131\u011f\u0131m\u0131z\u0131, bu k\u0131s\u0131tlamay\u0131 kald\u0131r\u0131nca fark edebiliyoruz.<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"680\" src=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1-1024x680.jpg\" alt=\"\" class=\"wp-image-1708\" srcset=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1-1024x680.jpg 1024w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1-300x199.jpg 300w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1-768x510.jpg 768w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1-949x630.jpg 949w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/MLO_yazi-ile-ilisili-resim1.jpg 1170w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><em><strong>\u0130lk kez ger\u00e7ekten nefes ald\u0131\u011f\u0131m\u0131 hissettim<\/strong>\u2026<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Avrupa veya Amerika\u2019da yayg\u0131n m\u0131 nefes \u00e7al\u0131\u015fmalar\u0131?<\/strong><\/li><\/ul>\n\n\n\n<p>Stres alt\u0131nda bir i\u015fi yeti\u015ftirmek \u00fczere ko\u015fup duran her \u00fclkenin insan\u0131 bu ko\u015fturmada bir mola ar\u0131yor. <strong><em>Avrupa ve Amerika\u2019da nefes egzersizlerinin daha reva\u00e7ta olmas\u0131n\u0131n sebebinin, do\u011funun rehaveti ve sakinli\u011fini ar\u0131yor olmas\u0131 diye d\u00fc\u015f\u00fcn\u00fcyorum<\/em><\/strong>. <em><\/em><\/p>\n\n\n\n<p>Beyaz veya mavi yakal\u0131 bir \u00e7al\u0131\u015fan\u0131n belirli bir zaman i\u00e7erisinde belirli bir i\u015fi yeti\u015ftirme \u00e7abas\u0131 ve g\u00fcnden g\u00fcne \u00fczerindeki i\u015f y\u00fck\u00fcn\u00fcn artmas\u0131 ki\u015fiyi zorluyor. Hepimizin bu ko\u015fturma i\u00e7inde duru\u015fu bozuluyor, kendine sayg\u0131s\u0131 ve sevgisi azal\u0131yor, manevi duygular\u0131 k\u00f6reliyor. <strong><em>Nefesi etkin almak \u015f\u00f6yle dursun, nefes almay\u0131 bile unutuyoruz.<\/em><\/strong> Bu durumdan \u00e7\u0131kman\u0131n en kolay ve \u00fcstelik de \u00fccretsiz yolu do\u011fru nefes almay\u0131 tekrar hat\u0131rlamak.<\/p>\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><strong><em>\u201cHuzuru bilimsel olarak yakalaman\u0131n pe\u015findeyiz\u2026\u201d<\/em><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img decoding=\"async\" src=\"http:\/\/acilbulten.net\/wp-content\/uploads\/2021\/02\/MLO_yazi-ile-iliskili-resim3-1024x768.jpg\" alt=\"\" class=\"wp-image-1709\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Her g\u00fcn s\u00fcrekli ve belli bir d\u00fczen i\u00e7erisinde yapt\u0131\u011f\u0131m\u0131z ya\u015famsal aktivitemiz nefes almak, nefes e\u011fitmenleri hemen her g\u00fcn asl\u0131nda yanl\u0131\u015f nefes ald\u0131\u011f\u0131m\u0131zdan bahsediyor. Peki sizce ne zaman ba\u015fl\u0131yor bu yanl\u0131\u015fl\u0131k? Neler tetikliyor bu durumu?<\/strong><\/li><\/ul>\n\n\n\n<p>T\u00fcm bebekler do\u011fdu\u011fu andan itibaren do\u011fru nefes al\u0131yor. Do\u011fru nefes nedir bunu konu\u015fmak laz\u0131m tabi; \u201c<strong><em>do\u011fru nefes, nefes organ\u0131 olan burundan al\u0131n\u0131r ve verilir.\u201d<\/em><\/strong> Burundan ge\u00e7en hava hepimizin bildi\u011fi gibi filtrelenip nemlenerek v\u00fccuda uygun hale gelir. B\u00f6ylece hava akci\u011ferleri doldurur. Ancak akci\u011ferlerin do\u011fru ve tam \u015fekilde hava ile dolabilmesi i\u00e7in hem toraks\u0131n geni\u015flemesi hem de karn\u0131n \u015fi\u015fmesi gerekir. Akci\u011ferlerin a\u015fa\u011f\u0131 do\u011fru rahat\u00e7a dolarak b\u00fcy\u00fcyebilmesi i\u00e7in diyafram\u0131n d\u00fczle\u015fmesi yani karn\u0131n serbest b\u0131rak\u0131larak kar\u0131n i\u00e7inde bulunan organlar\u0131n a\u015fa\u011f\u0131 ve \u00f6ne do\u011fru yer de\u011fi\u015ftirmesine izin vermek gerekir. O y\u00fczden nefesi karn\u0131m\u0131z\u0131n en alt\u0131na kadar ald\u0131\u011f\u0131m\u0131z\u0131 d\u00fc\u015f\u00fcnerek <strong><em>kar\u0131n nefesini yeniden \u00f6\u011frenmemiz gerekir<\/em><\/strong>. Bebekler kar\u0131n nefesi al\u0131rlar. Her nefes ald\u0131klar\u0131nda kar\u0131nlar\u0131 \u015fi\u015fer ve iner. <strong><em>\u0130nsan\u0131n nefes al\u0131\u015fveri\u015finin ilkokula ba\u015flamas\u0131yla birlikte bozuldu\u011funu g\u00f6r\u00fcyoruz<\/em><\/strong>. Sabit oturmak, belli bir pozisyonda durmaya zorlanmak, okul hayat\u0131 ve zorunluluklar ile kendini s\u0131kmaya ve karn\u0131n\u0131 kasmaya ba\u015flayan bireyler giderek daha k\u0131sa ve k\u00fc\u00e7\u00fck nefeslerle idare etmeye ba\u015fl\u0131yor.<\/p>\n\n\n\n<!--nextpage-->\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><strong><em>\u201cDaha k\u0131sa ve k\u00fc\u00e7\u00fck nefeslerle idare etmeye al\u0131\u015f\u0131yoruz \u2026\u201d<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Duygusal, zihinsel ve bedensel sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in nas\u0131l nefes al\u0131p verdi\u011fimiz \u00f6nemli mi?<\/strong><\/li><\/ul>\n\n\n\n<p>Evet, bunun en bariz halini panik atak hastalar\u0131n\u0131n k\u0131sa ve s\u0131k nefeslerini d\u00fc\u015f\u00fcnerek anlayabiliriz. Sakin, kendine g\u00fcvenli ve huzurlu bireyler uzun, geni\u015f nefesler al\u0131r ve uzun bir \u015fekilde verirler. Ayn\u0131 \u015fekilde kendimizi b\u00f6yle hissetmek ad\u0131na da nefesimizi d\u00fczenleyerek duygular\u0131m\u0131z\u0131 kontrol alt\u0131na almay\u0131 ba\u015far\u0131r, zihnimizdeki karma\u015fay\u0131 susturur ve v\u00fccudumuza yeterince oksijen almay\u0131 ba\u015farm\u0131\u015f oluruz.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"780\" src=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-1024x780.jpg\" alt=\"\" class=\"wp-image-1710\" srcset=\"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-1024x780.jpg 1024w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-300x229.jpg 300w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-768x585.jpg 768w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-1536x1170.jpg 1536w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5-827x630.jpg 827w, https:\/\/tatd.org.tr\/aciltipbulteni\/wp-content\/uploads\/sites\/3\/2021\/02\/yazi-ile-iliskili-resim5.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Do\u011fru nefesin g\u00fcnl\u00fck ya\u015fam ak\u0131\u015f\u0131m\u0131za olan faydalar\u0131 neler?<\/strong><\/li><\/ul>\n\n\n\n<p>Do\u011fru nefes do\u011fru duru\u015fu gerektirir. \u201c<strong><em>Do\u011fru duru\u015f iyi bir omurga ile olur.\u201d<\/em><\/strong> Omurgan\u0131n uzun ve a\u00e7\u0131k \u015fekilde kullan\u0131ld\u0131\u011f\u0131, omurga etraf\u0131ndaki kaslar\u0131n g\u00fc\u00e7l\u00fc oldu\u011fu durumlar dik duru\u015f olarak adland\u0131r\u0131l\u0131yor. <strong><em>Dik duru\u015f kendine g\u00fcvenen, kendi ile bar\u0131\u015f\u0131k ve \u00e7evresine kar\u015f\u0131 a\u00e7\u0131k fikirli bir mizac\u0131 beraberinde getirir<\/em><\/strong>. Dik durabilen ki\u015fi akci\u011ferlerine daha fazla a\u00e7\u0131labilecek alan sunar, karn\u0131n\u0131 rahat b\u0131rakarak kendini s\u0131kmaktan vazge\u00e7er. G\u00fcnl\u00fck ya\u015famda bunlar\u0131 ya\u015famaya ba\u015flayan ki\u015fi daha zinde, ak\u0131ll\u0131, verimli ve huzurlu oldu\u011funu g\u00f6r\u00fcr. Huzuru etraf\u0131na ge\u00e7meye ba\u015flar. Olaylar kar\u015f\u0131s\u0131nda daha sakin ve temkinli kalabilir. Kendini stres alt\u0131nda buldu\u011funda nefesi, duru\u015fu ve d\u00fc\u015f\u00fcncelerini kontrol ederek t\u00fcm bunlar\u0131 tersine \u00e7evirebilir. Bu da <strong><em>ya\u015famay\u0131 harika bir hale getirir<\/em><\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Tek ba\u015f\u0131na do\u011fru nefes yeterli mi?<\/strong><\/li><\/ol>\n\n\n\n<p>Do\u011fru nefes en basit ba\u015flang\u0131\u00e7. Ancak elbette ki; tek ba\u015f\u0131na yeterli de\u011fil. Duru\u015f, d\u00fc\u015f\u00fcnce, konsantrasyon \u00e7al\u0131\u015f\u0131lmal\u0131d\u0131r. <strong><em>Nefes bunlar\u0131n hepsine bir kap\u0131 a\u00e7\u0131yor<\/em><\/strong>. Bu a\u00e7\u0131dan nereden ba\u015flasak kard\u0131r.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Do\u011fru nefes egzersizleri i\u00e7in mutlaka kursa gitmemiz \u015fart m\u0131? Kendi kendimize \u00f6\u011frenebilece\u011fimiz kolay bir egzersiz mi bu? Merakl\u0131lar i\u00e7in \u00f6nerece\u011finiz kitap, video, internet siteleri var m\u0131?<\/strong><\/li><\/ol>\n\n\n\n<p>Bir kurs ve \u00f6\u011fretmen \u00e7ok kolayla\u015ft\u0131r\u0131c\u0131 olsa da olmazsa olmaz de\u011fil. Elbette kendi kendimize de \u00e7al\u0131\u015fabiliriz, okuyabiliriz. Merak edenler i\u00e7in yoga ve nefes ile ilgili \u00e7ok kitap var. Cem \u015een\u2019in <strong><em>\u201cNefes\u201d<\/em><\/strong> kitab\u0131 m\u00fckemmel bir kaynak. Esra Karaosmano\u011flu\u2019nun \u201c<strong><em>Acemi Yoginin El Kitab<\/em><\/strong>\u0131\u201d yoga ile ilgili bilgileri \u00e7ok g\u00fczel derleyip toplam\u0131\u015f, iyi bir ba\u015flang\u0131\u00e7 kitab\u0131. Ay\u00e7a G\u00fcrelman\u2019\u0131n T\u00fcrk\u00e7eye kazand\u0131rd\u0131\u011f\u0131 Vivekananda Yoga \u00dcniversitesi\u2019ne G\u00f6re Evde Yoga kitab\u0131, Dr. Frawley\u2019in Yoga ve Ayurveda kitab\u0131, &nbsp;Iyengar\u2019\u0131n Hayata I\u015f\u0131k ve Gurmukh\u2019un \u0130nsan\u0131n 8 Yetene\u011fi kitaplar\u0131 okudu\u011funuzda t\u00fcm bu bilgilere ayr\u0131nt\u0131s\u0131yla ula\u015fmam\u0131z\u0131 sa\u011flayacak iyi kaynaklar. \u0130nternet ortam\u0131nda <strong><em>\u201cPranayama\u201d <\/em><\/strong>diye ararsan\u0131z say\u0131s\u0131z nefes \u00e7al\u0131\u015fmas\u0131n\u0131n videosuna ula\u015fabilirsiniz. <a href=\"http:\/\/www.damladonmez.com\">www.damladonmez.com<\/a> g\u00fczel bir T\u00fcrk\u00e7e kaynak. <a href=\"https:\/\/yogawithadriene.com\/\">https:\/\/yogawithadriene.com<\/a> \u0130ngilizce olarak \u00fccretsiz yoga dersi izleyerek yapabilece\u011finiz bir kaynak.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>G\u00fcnl\u00fck bu egzersizler i\u00e7in ay\u0131rmam\u0131z gerekli s\u00fcre ne kadar?<\/strong><\/li><\/ol>\n\n\n\n<p><strong><em>G\u00fcnl\u00fck 5 dakika bile do\u011fru nefesi \u00f6\u011frenmeye ba\u015flamak i\u00e7in yeterli<\/em><\/strong>. S\u0131rt\u00fcst\u00fc uzan\u0131n, kendinizi yere teslim edin. Avu\u00e7 i\u00e7leriniz yukar\u0131 bakacak \u015fekilde \u00e7evirin ve t\u00fcm v\u00fccudunuzu serbest b\u0131rak\u0131n. Burnunuzdan nefes al\u0131p ald\u0131\u011f\u0131n\u0131z nefes ile karn\u0131n\u0131z\u0131 \u015fi\u015firin. Karn\u0131n\u0131z\u0131 indirerek ve en sonunda karn\u0131n\u0131z\u0131 s\u0131karak nefesini burnunuzdan bo\u015falt\u0131n. Buna al\u0131\u015ft\u0131ktan sonra nefes al\u0131rken i\u00e7inizden d\u00f6rde kadar say\u0131n, verirken be\u015fe kadar sayarak verin. <strong><em>Nefesinizi bir dalgan\u0131n k\u0131y\u0131ya vuru\u015fu gibi ak\u0131\u015fkan bir \u015fekilde al\u0131n ve verin, durarak de\u011fil kesintisiz bir nefes olsun<\/em><\/strong>. Bu s\u00fcreleri her g\u00fcn \u00e7al\u0131\u015ft\u0131k\u00e7a uzatabilir, k\u0131sa zaman i\u00e7inde 10\u2019a kadar sayarak al\u0131r, 15\u2019e kadar sayarak verir hale gelebilirsiniz. Bildi\u011fimiz gibi biz bir hastay\u0131 mekanik ventilat\u00f6re ba\u011flad\u0131\u011f\u0131m\u0131zda inspiryum\/ekspiyum oran\u0131n\u0131 ekspiryum lehine ayarl\u0131yoruz. Kendi ekspiryum s\u00fcremizi de sakinle\u015fmek ve huzurlu kalmak ad\u0131na olabildi\u011fince uzun tutmay\u0131 hedeflemeliyiz. Nihai bir hedef koymak yanl\u0131\u015f olur, herkesin kendince bir kapasitesi olmakla beraber g\u00fcnl\u00fck nefesimizi d\u00fczene koymak ad\u0131na her g\u00fcn 5-10 dakika boyu bu \u00e7al\u0131\u015fmay\u0131 yapmak, g\u00fcn i\u00e7erisinde akl\u0131m\u0131za geldi\u011finde veya ihtiya\u00e7 hissetti\u011fimizde tekrarlamak g\u00fcn boyu daha iyi nefes almay\u0131 bize \u00f6\u011fretir.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><strong><em>\u201cDo\u011fru nefes i\u00e7in g\u00fcnde 5 dakika yeterli\u2026\u201d<\/em><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Sizce g\u00fcnl\u00fck \u00e7al\u0131\u015fma hayat\u0131m\u0131zda nefes egzersizlerini kullanarak \u00fcstesinden gelebilece\u011fimiz durumlarla s\u0131k kar\u015f\u0131la\u015f\u0131yor muyuz?<\/strong><\/li><\/ol>\n\n\n\n<p><strong><em>Sabah uyan\u0131rken bile stres alt\u0131nday\u0131z.<\/em><\/strong> \u0130\u015fe yeti\u015fme, trafik, yar\u0131m yamalak kahvalt\u0131lar, yeti\u015fmeyen g\u00f6revler, uykusuzluk, ya\u015fad\u0131\u011f\u0131n\u0131 hissetmek i\u00e7in ekstra adrenalinli hobiler edinme vb. Ko\u015fturmacan\u0131n i\u00e7inde durup bir kendimize bakmazsak, y\u0131llar\u0131n ge\u00e7ip gitti\u011fini ve \u00e7ok da bir \u015fey anlamad\u0131\u011f\u0131m\u0131z\u0131 ve hatta hat\u0131rlamad\u0131\u011f\u0131m\u0131z\u0131 g\u00f6rebiliriz. Odaklanmak, nefes egzersizi s\u00f6z konusu oldu\u011funda nefese odaklanmak, o anda sadece nefes \u00e7al\u0131\u015fmak, sadece nefesini izlemek, bu ko\u015fturman\u0131n durdu\u011fu, zihnin rahatlad\u0131\u011f\u0131 o mucizev\u00ee anlardan biri. Da\u011f\u0131n\u0131k bir evin i\u00e7inde kar\u0131\u015f\u0131k e\u015fyalar\u0131n aras\u0131nda arad\u0131\u011f\u0131m\u0131z\u0131 bulamad\u0131\u011f\u0131m\u0131z ve d\u00fczenlemek i\u00e7in zaman ay\u0131rmak zorunda oldu\u011fumuz gibi, <strong><em>da\u011f\u0131n\u0131k bir zihnin de durdurulmaya, d\u00fczenlenmeye ihtiyac\u0131 var<\/em><\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Son olarak, hepimiz s\u00fcrekli yo\u011funluk ve stresin bir arada oldu\u011fu acil servis ko\u015fullarda \u00e7al\u0131\u015f\u0131yoruz. Nefes egzersizlerinin \u00e7al\u0131\u015fma ortam\u0131m\u0131zda bizlere nas\u0131l fayda sa\u011flayaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/strong> &nbsp;<\/li><\/ol>\n\n\n\n<p>Acil Serviste \u00e7al\u0131\u015fan biri her g\u00fcn, ola\u011fan \u00fcst\u00fc \u00fcz\u00fcnt\u00fc, endi\u015fe ve kayg\u0131 ile kar\u015f\u0131la\u015fmaktad\u0131r. Uykusuz, a\u00e7 ve susuz kalmak, ayakta fazla kalmak da i\u015fin di\u011fer boyutudur. Bir bilgisayar oyunundaki s\u00fcper kahramanlar gibiyiz ve kaybetti\u011fimiz canlar\u0131m\u0131z\u0131 doldurmam\u0131z gerekiyor. Ba\u015fkalar\u0131n\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fcz kadar kendimizi, e\u015fimizi, \u00e7ocuklar\u0131m\u0131z\u0131, ailemizi de d\u00fc\u015f\u00fcnmemiz, sevmemiz, zaman ay\u0131rmam\u0131z, sa\u011fl\u0131\u011f\u0131m\u0131za \u00f6nem g\u00f6stermemiz gerekli.<\/p>\n\n\n\n<p>En \u00f6nce kendi can\u0131m\u0131z\u0131 dolduraca\u011f\u0131z, kendimizi olabildi\u011fimiz en ideal halimize getirece\u011fiz ki fayda sa\u011flamak i\u00e7in yapt\u0131\u011f\u0131m\u0131z bu i\u015fte verimli olal\u0131m, yapt\u0131\u011f\u0131m\u0131z i\u015ften keyif alal\u0131m.<\/p>\n\n\n\n<p class=\"has-text-align-center has-light-green-cyan-background-color has-background\"><strong><em>Ya\u015famak \u00e7ok g\u00fczel ve keyifli, her an, her nefeste\u2026<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga M.\u00d6. 3000-2500 dolaylar\u0131nda Hindistan\u2019da ortaya \u00e7\u0131km\u0131\u015f bir felsefe, ya\u015fam bilimidir. Yoga Sanskrit dilinde \u201cbirle\u015ftirmek veya b\u00fct\u00fcnle\u015fmek\u201d anlam\u0131na gelir; beden, zihin ve ruhu e\u011fiten, ki\u015finin kendini tan\u0131mas\u0131n\u0131 sa\u011flayan bir geli\u015fim yoludur. Klasik yogan\u0131n Patanjali\u2019nin Yoga Sutra\u2018s\u0131na (yaz\u0131l\u0131 kaynaklar\u0131na) g\u00f6re 8 basama\u011f\u0131 vard\u0131r. Pranayama 8 basamakl\u0131 yoga yolunun basamaklar\u0131ndan biridir. Daha uzun, etkin ve kaliteli bir nefes almay\u0131 ve b\u00f6ylelikle ya\u015fam enerjisini (can\u0131) art\u0131rmay\u0131 \u00f6\u011fretir<\/p>\n","protected":false},"author":1599,"featured_media":1712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[12],"tags":[158,186],"class_list":["post-1704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-roportaj","tag-saglikli-yasam","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/posts\/1704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/users\/1599"}],"replies":[{"embeddable":true,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/comments?post=1704"}],"version-history":[{"count":0,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/posts\/1704\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/media\/1712"}],"wp:attachment":[{"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/media?parent=1704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/categories?post=1704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tatd.org.tr\/aciltipbulteni\/wp-json\/wp\/v2\/tags?post=1704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}