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التنفس التوتر

قاعدة 4 - 4 - 4 للتخلص من التوتر النفسي

23 فبراير 2017

قالت مدربة التنمية البشرية مونا هينكن ميليس إنه يمكن التخلص من التوتر النفسي بواسطة قاعدة 4 - 4 - 4....

قالت مدربة التنمية البشرية مونا هينكن ميليس إنه يمكن التخلص من التوتر النفسي بواسطة قاعدة 4 - 4 - 4.

وأوضحت الخبيرة الألمانية أن هذه القاعدة تتمثل في أخذ شهيق لمدة 4 ثوان، ثم أخذ زفير لمدة 4 ثوان وتكرار هذه العملية لمدة 4 دقائق، مشيرة إلى أن التركيز على عملية التنفس من شأنه تشتيت التفكير في الموقف المسبب للتوتر، مما يساعد على استعادة الهدوء والاسترخاء.

ومع التمرس يصبح التنفس أكثر عمقا وينتقل من الصدر إلى الحجاب الحاجز، مما يساعد أيضا على الشعور بالهدوء والراحة النفسية.-(د ب أ)

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