{"id":14229,"date":"2016-09-08T05:57:18","date_gmt":"2016-09-08T03:57:18","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/08\/27\/za-vse-nespecnike-najbolj-ucinkovita-metoda-kako-se-uspavati\/"},"modified":"2016-09-16T12:25:01","modified_gmt":"2016-09-16T10:25:01","slug":"za-vse-nespecnike-najbolj-ucinkovita-metoda-kako-se-uspavati","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-nespecnike-najbolj-ucinkovita-metoda-kako-se-uspavati\/","title":{"rendered":"Za vse nespe\u010dnike: Najbolj u\u010dinkovita metoda, kako se uspavati"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/zenska.hudo.com\/files\/2015\/08\/thinkstockphotos-475251719-320x155.jpg\" data-srcset=\"http:\/\/zenska.hudo.com\/files\/2015\/08\/thinkstockphotos-475251719-660x320.jpg 660w,http:\/\/zenska.hudo.com\/files\/2015\/08\/thinkstockphotos-475251719-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>Foto: Thinkstock<\/figcaption><\/figure>\n<p>Alina Gonsales je delila svojo zgodbo o tem, kako je na\u0161la fantasti\u010dno metodo, da lahko zaspi vedno in povsod: &#8220;Vse se je za\u010delo teden dni pred poroko mojega najbolj\u0161ega prijatelja. Takrat sta moja utrujenost in \u017eiv\u010dnost dosegli vrhunec. \u00a0Nikakor nisem mogla zaspati. Vse samo zato,ker sem morala pripraviti govor za poroko. Moja nervoza in nemir mi nista pustila spati. Po treh dneh nespe\u010dnosti in skrbi glede prihajajo\u010de poroke, sem za nasvet prosila nevestino mamo. Ona mi je priporo\u010dila metodo, ki bi mi morala pomagati. Verjela sem ji, saj \u017ee leta vodi seanse meditacije in ima zdravni\u0161ko licenco. In njen nasvet mi je v resnici spremenil \u017eivljenje,&#8221; pi\u0161e uspesnazena.com.<\/p>\n<p><strong>Narediti morate slede\u010de:<\/strong><\/p>\n<p>Namestite se v udoben polo\u017eaj, tako da vam bo prijetno in toplo.<\/p>\n<p>1. Zaprite o\u010di in globoko vdihnite skozi nos. Vdih s polnimi plju\u010di naj traja polne 4 sekunde.<\/p>\n<p>2. Zadr\u017eite zrak v plju\u010dih polnih 7 sekund.<\/p>\n<p>3. Potem za\u010dnite po\u010dasi izpu\u0161\u010dati zrak skozi usta. Izdih naj traja polnih 8 sekund.<\/p>\n<p>4. Potem cel postopek 4-7-8 sekund ponovite znova.<\/p>\n<p>Sekunde \u0161tejte v sebi, pri tem pa se ne pozabite osredoto\u010diti na dihanje. Te dihalne vaje umirjajo sr\u010dni ritem in pomirjajo. Po samo nekaj ponovitvah boste spali kot dojen\u010dek in stvar resni\u010dno deluje!<\/p>\n<h2>In zakaj ta stvar deluje?<\/h2>\n<p>Ko ste pod stresom, zaskrbljeni ali vas daje tesnoba, koli\u010dina adrenalina v krvi naraste, dihanje postane plitko in pospe\u0161eno. Metoda, ki smo jo opisali zgoraj, deluje kot pomirjevalo. Zadr\u017eevanje diha s posebno po\u010dasnim izdihom upo\u010dasnjuje sr\u010dni ritem. To je fiziologija. Metoda umirja na\u0161 um in to tako, da morate ves \u010das \u0161teti v sebi in biti skoncentrirani na dihanje. V tistem trenutku vi tega ne dojamete, toda va\u0161 \u017eiv\u010dni sistem se po\u010dasi za\u010dne umirjati in ob\u010dutek tesnobe izginja. To vam bo povedal tudi katerikoli nevrolog. Rezultat takega dihanja je, da se spro\u0161\u010da celo telo. Glede hitrosti in mo\u010di u\u010dinka je metoda podobna anesteziji. Metoda 4-7-8 je sicer \u017ee stoletja poznana v jogi, kjer se uporablja za meditiranje.<\/p>\n<p>Poskusite to metodo in delite svoja opa\u017eanja z nami!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010ce se zbudite sredi no\u010di, ali zve\u010der te\u017eko zaspite, ker ste \u017eiv\u010dni, poskusite z metodo 4-7-8. Verjemite, zelo vam bo pomagala!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3320,3321,3076,2364,2866],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za vse nespe\u010dnike: Najbolj u\u010dinkovita metoda, kako se uspavati - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-nespecnike-najbolj-ucinkovita-metoda-kako-se-uspavati\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za vse nespe\u010dnike: Najbolj u\u010dinkovita metoda, kako se uspavati - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u010ce se zbudite sredi no\u010di, ali zve\u010der te\u017eko zaspite, ker ste \u017eiv\u010dni, poskusite z metodo 4-7-8. 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