{"id":40333,"date":"2023-12-10T02:00:59","date_gmt":"2023-12-10T02:00:59","guid":{"rendered":"https:\/\/masterskills.org\/blog\/mot-so-bai-tap-giam-stress-va-thu-gian-mat-don-gian.html"},"modified":"2023-12-25T08:56:32","modified_gmt":"2023-12-25T01:56:32","slug":"mot-so-bai-tap-giam-stress-va-thu-gian-mat-don-gian","status":"publish","type":"post","link":"https:\/\/masterskills.org\/blog\/mot-so-bai-tap-giam-stress-va-thu-gian-mat-don-gian.html","title":{"rendered":"M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp gi\u1ea3m stress v\u00e0 th\u01b0 gi\u00e3n m\u1eaft \u0111\u01a1n gi\u1ea3n"},"content":{"rendered":"
\n

Vi\u1ec7c ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh trong th\u1eddi gian d\u00e0i kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ed9t s\u1ed1ng, h\u1ec7 th\u1ea7n kinh m\u00e0 m\u1eaft c\u0169ng s\u1ebd \u1ea3nh h\u01b0\u1edfng kh\u00e1 nhi\u1ec1u. Thay v\u00ec ng\u1ed3i m\u1ed9t ch\u1ed7 v\u00e0 s\u1eed d\u1ee5ng m\u00e1y t\u00ednh li\u00ean t\u1ee5c trong h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3, b\u1ea1n n\u00ean \u0111\u1ee9ng d\u1eady th\u01b0 gi\u00e3n b\u1ea3n th\u00e2n ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n. Tr\u01b0\u1edbc \u0111\u00e2y, ch\u00fang t\u00f4i \u0111\u00e3 gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ea3n gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi khi ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh.<\/p>\n

Trong b\u00e0i vi\u1ebft n\u00e0y, Qu\u1ea3n tr\u1ecb m\u1ea1ng s\u1ebd mang \u0111\u1ebfn cho b\u1ea1n \u0111\u1ecdc nh\u1eefng th\u00f4ng tin b\u1ed5 \u00edch \u0111\u1ec3 gi\u1ea3m stress cho \u0111\u00f4i m\u1eaft, sau kho\u1ea3ng th\u1eddi gian d\u00e0i nh\u00ecn v\u00e0o m\u00e1y t\u00ednh. Nh\u1eefng b\u00e0i t\u1eadp d\u01b0\u1edbi \u0111\u00e2y v\u00f4 c\u00f9ng \u0111\u01a1n gi\u1ea3n, gi\u00fap b\u1ea1n c\u00f3 th\u1ec3 b\u1ea3o v\u1ec7 s\u1ee9c kh\u1ecfe cho \u0111\u00f4i m\u1eaft su\u1ed1t th\u1eddi gian ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh.<\/p>\n

1. B\u00e0i t\u1eadp h\u00edt th\u1edf<\/h2>\n

N\u00e3o ch\u00fang ta tuy nh\u1ecf nh\u01b0ng l\u1ea1i s\u1eed d\u1ee5ng 20% l\u01b0\u1ee3ng oxy c\u1ee7a to\u00e0n c\u01a1 th\u1ec3. Khi m\u1ec7t m\u1ecfi c\u00f3 ngh\u0129a l\u00e0 l\u01b0\u1ee3ng oxy \u1edf n\u00e3o \u0111ang th\u1ea5p, b\u1ea1n c\u1ea7n h\u00edt th\u1edf th\u1eadt s\u00e2u 3 – 5 l\u01b0\u1ee3t.<\/p>\n

C\u00e1ch h\u00edt th\u1edf t\u1ed1t nh\u1ea5t l\u00e0 \u0111\u01b0a kh\u00ed xu\u1ed1ng b\u1ee5ng d\u01b0\u1edbi (\u0111an \u0111i\u1ec1n) h\u00e3y h\u00edt v\u00e0o th\u1eadt s\u00e2u ph\u00ecnh b\u1ee5ng ra h\u1ebft c\u1ee1 v\u00e0 th\u1edf ra b\u1eb1ng mi\u1ec7ng th\u1eadt ch\u1eadm, h\u00f3p b\u1ee5ng l\u1ea1i t\u1ed1ng h\u1ebft kh\u00ed ra ngo\u00e0i. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng c\u00e1ch h\u00edt th\u1edf c\u1ee7a Yoga hay thi\u1ec1n \u0111\u1ec1u \u0111\u01b0\u1ee3c. Khi th\u1edf t\u1ed1t nh\u1ea5t h\u00e3y gi\u1eef \u0111\u1ea7u \u00f3c tr\u1ed1ng r\u1ed7ng t\u1eadp trung to\u00e0n b\u1ed9 s\u1ef1 ch\u00fa \u00fd v\u00e0o b\u1ee5ng d\u01b0\u1edbi.<\/p>\n

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\u0110a s\u1ed1 c\u00e1c b\u1ea1n c\u00f3 t\u1eadt v\u1ec1 m\u1eaft \u0111\u1ec1u g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c h\u00edt th\u1edf theo quy tr\u00ecnh tr\u00ean. C\u00e1c b\u1ea1n h\u00edt v\u00e0o h\u00f3p b\u1ee5ng th\u1edf ra ph\u00ecnh b\u1ee5ng. \u0110\u00e2y l\u00e0 nguy\u00ean nh\u00e2n khi\u1ebfn n\u00e3o thi\u1ebfu oxy kh\u00f4ng cung c\u1ea5p \u0111\u1ee7 n\u0103ng l\u01b0\u1ee3ng cho m\u1eaft d\u1eabn t\u1edbi m\u1eaft y\u1ebfu… v\u00e0 r\u1ea5t nhi\u1ec1u ng\u01b0\u1eddi \u0111\u00e3 c\u00f3 tr\u1ea3i nghi\u1ec7m l\u00e0 khi t\u1eadp yoga hay thi\u1ec1n m\u1eaft h\u1ecd s\u00e1ng l\u00ean d\u1ea7n d\u1ea7n. V\u1ea5n \u0111\u1ec1 l\u00e0 th\u1eddi gian…<\/p>\n

2. Th\u01b0 gi\u00e3n m\u1eaft v\u1edbi thao t\u00e1c \u00fap m\u1eaft<\/h2>\n

Ch\u00e0 x\u00e1t hai tay th\u1eadt n\u00f3ng, kh\u00e9p c\u00e1c ng\u00f3n tay l\u1ea1i v\u00e0 \u0111\u1eb7t ng\u00f3n tay ph\u1ea3i b\u00ean ngo\u00e0i ch\u1ed3ng l\u00ean c\u00e1c ng\u00f3n tay tr\u00e1i sau \u0111\u00f3 \u00fap l\u00f2ng b\u00e0n tay v\u00e0o hai m\u1eaft. Hai m\u1eaft nh\u1eafm nh\u1eb9 l\u1ea1i. L\u00e0m \u0111\u1ed9ng t\u00e1c n\u00e0y s\u1ebd gi\u00fap c\u00e1c m\u1ea1ch m\u00e1u xung quanh m\u1eaft gi\u1ea3n n\u1ee1 ra \u0111\u01b0a n\u0103ng l\u01b0\u1ee3ng l\u00ean m\u1eaft gi\u00fap gi\u1ea3m m\u1ecfi m\u1eaft. \u0110\u1ed3ng th\u1eddi c\u0169ng l\u00e0m m\u1ec1m c\u01a1 quanh m\u1eaft gi\u00fap c\u01a1 co gi\u00e3n gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u00e3n c\u1ea7u v\u1ec1 \u0111\u00fang v\u1ecb tr\u00ed…<\/p>\n

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3. M\u00e1t-xa cho m\u1eaft gi\u1ea3m m\u1ec7t m\u1ecfi<\/h2>\n

H\u00e3y m\u00e1t xa nh\u1eb9 nh\u00e0ng xung quanh v\u00f9ng m\u1eaft lan d\u1ea7n ra m\u1eb7t t\u1edbi \u0111\u1ea7u \u0111\u1ec3 k\u00edch ho\u1ea1t c\u00e1c m\u1ea1ch l\u01b0u th\u00f4ng t\u1ed1t h\u01a1n mang n\u0103ng l\u01b0\u1ee3ng t\u1edbi m\u1eaft\/ l\u00ean n\u00e3o. L\u00e0m \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng l\u00e0m m\u1ec1m c\u01a1 quanh m\u1eaft, gi\u00fap c\u01a1 co gi\u00e3n gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u00e3n c\u1ea7u v\u1ec1 \u0111\u00fang v\u1ecb tr\u00ed.<\/p>\n

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\u00a0<\/div>\n

4. \u0110\u1eafp kh\u0103n n\u00f3ng l\u1ea1nh<\/h2>\n

Sau 1 ng\u00e0y l\u00e0m vi\u1ec7c m\u1ec7t m\u1ecfi h\u00e3y ng\u00e2m kh\u0103n v\u00e0o n\u01b0\u1edbc n\u00f3ng sau \u0111\u00f3 \u0111\u1eafp l\u00ean m\u1eaft nh\u1eafm nh\u1eb9. Kh\u0103n h\u1ebft n\u00f3ng th\u00ec nh\u00fang kh\u0103n v\u00e0o n\u01b0\u1edbc \u0111\u00e1 l\u1ea1nh v\u00e0 \u0111\u1eafp l\u00ean m\u1eaft. Vi\u1ec7c n\u00e0y gi\u00fap m\u1eaft v\u00e0 c\u00e1c c\u01a1 m\u1eaft \u0111\u01b0\u1ee3c th\u01b0 gi\u00e3n to\u00e0n ph\u1ea7n v\u00e0 l\u1ea5y l\u1ea1i n\u0103ng l\u01b0\u1ee3ng cho m\u1eaft c\u1ef1c t\u1ed1t.<\/p>\n

L\u00e0m \u0111\u1ed9ng t\u00e1c n\u00e0y c\u0169ng l\u00e0m m\u1ec1m c\u01a1 quanh m\u1eaft gi\u00fap c\u01a1 co gi\u00e3n gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u00e3n c\u1ea7u v\u1ec1 \u0111\u00fang v\u1ecb tr\u00ed c\u1ef1c t\u1ed1t.<\/p>\n

\n

H\u01a1n n\u1eefa, n\u1ebfu m\u1eaft b\u1ea1n b\u1ecb th\u00e2m qu\u1ea7ng m\u1eaft, m\u00ed m\u1eaft b\u1ecb co gi\u1eadt v\u00e0 c\u1eadn th\u1ecb gi\u1ea3, m\u1eaft m\u1edd \u0111i (do m\u1ec7t m\u1ecfi, stress) b\u1ea1n c\u0169ng h\u00e3y \u0111\u1eafp kh\u0103n n\u00f3ng l\u1ea1nh \u0111\u1ec3 tr\u1ecb nh\u00e9. B\u1ea1n ch\u1ec9 c\u1ea7n \u0111\u1eafp 1 – 2 l\u1ea7n l\u00e0 h\u1ebft qu\u1ea7ng th\u00e2m. \u0110\u1eafp li\u00ean t\u1ee5c 3 – 7 ng\u00e0y s\u1ebd kh\u00f4ng c\u00f2n b\u1ecb m\u00ed m\u1eaft s\u01b0ng l\u1ed3i.<\/p>\n

Khi m\u00ed m\u1eaft b\u1ecb co gi\u1eadt v\u00e0 m\u1eaft m\u1edd \u0111i \u0111\u1ed9t ng\u1ed9t-c\u1eadn th\u1ecb gi\u1ea3 (do m\u1ec7t m\u1ecfi, stress) b\u1ea1n c\u0169ng c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng c\u00e1ch \u0111\u1eafp m\u1eaft n\u00e0y . B\u1ea1n s\u1ebd c\u1ea3m nh\u1eadn m\u1eaft kh\u1ecfe h\u1eb3n v\u00e0 s\u00e1ng r\u00f5 ch\u1ec9 sau 1 l\u1ea7n \u0111\u1eafp kh\u0103n n\u00f3ng l\u1ea1nh n\u00e0y.<\/p>\n

Tr\u01b0\u1edbc khi \u0111\u1eafp nh\u1ecf n\u01b0\u1edbc mu\u1ed1i v\u00e0o m\u1eaft s\u1ebd cho k\u1ebft qu\u1ea3 t\u1ed1t h\u01a1n.<\/p>\n

5. T\u1eadp nh\u00ecn g\u1ea7n – xa<\/h2>\n

\u0110\u1ec3 c\u00e1c c\u01a1 kh\u00f4ng b\u1ecb tho\u00e1i h\u00f3a: sau kho\u1ea3ng 20 ph\u00fat nh\u00ecn ch\u00fa t\u00e2m v\u00e0o s\u00e1ch\/ m\u00e0n h\u00ecnh g\u1ea7n b\u1ea1n h\u00e3y d\u00e0nh 1 ph\u00fat nh\u00ecn th\u1eadt xa v\u00e0 ng\u01b0\u1ee3c l\u1ea1i. T\u1ed1t nh\u1ea5t h\u00e3y nh\u00ecn g\u1ea7n v\u00e0o c\u00e2y xanh.<\/p>\n

6. Ch\u1edbp m\u1eaft th\u01b0\u1eddng xuy\u00ean\/ nh\u1eafm m\u1eaft cho m\u1eaft ngh\u1ec9 ng\u01a1i<\/h2>\n

C\u00e1c b\u1ea1n b\u1ecb t\u1eadt v\u1ec1 m\u1eaft hay b\u1ecb kh\u00f4 m\u1eaft, khi b\u1ea1n ch\u1edbp m\u1eaft, m\u1eaft s\u1ebd ti\u1ebft ra n\u01b0\u1edbc m\u1eaft gi\u00fap m\u1eaft s\u00e1ng h\u01a1n.<\/p>\n

\n

B\u00ean c\u1ea1nh \u0111\u00f3, b\u1ea1n c\u0169ng n\u00ean th\u01b0\u1eddng xuy\u00ean u\u1ed1ng n\u01b0\u1edbc \u0111\u1ec3 gi\u00fap n\u00e3o ho\u1ea1t \u0111\u00f4ng t\u1ed1t h\u01a1n, gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi. Nh\u1eefng b\u00e0i t\u1eadp m\u00e1t xa cho m\u1eaft kh\u00f4ng l\u1ea5y c\u1ee7a b\u1ea1n nhi\u1ec1u th\u1eddi gian, h\u00e3y ghi nh\u1edb ch\u00fang v\u00e0 th\u1ef1c hi\u1ec7n m\u1ecdi l\u00fac c\u00f3 th\u1ec3 \u0111\u1ec3 gi\u1eef s\u1ee9c kh\u1ecfe cho m\u1eaft nh\u00e9.<\/p>\n

Video gi\u1edbi thi\u1ec7u 7 b\u00e0i t\u1eadp nh\u1ecf gi\u00fap t\u0103ng “s\u1ee9c kh\u1ecfe” cho \u0111\u00f4i m\u1eaft<\/h2>\n

\u00a0<\/p>\n

\u00a0<\/div>\n

Tham kh\u1ea3o th\u00eam c\u00e1c b\u00e0i sau \u0111\u00e2y:<\/p>\n

Ch\u00fac b\u1ea1n v\u00e0 gia \u0111\u00ecnh m\u1ea1nh kh\u1ecfe!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Vi\u1ec7c ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh trong th\u1eddi gian d\u00e0i kh\u00f4ng ch\u1ec9 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ed9t s\u1ed1ng, h\u1ec7 th\u1ea7n kinh m\u00e0 m\u1eaft c\u0169ng s\u1ebd \u1ea3nh h\u01b0\u1edfng kh\u00e1 nhi\u1ec1u. Thay v\u00ec ng\u1ed3i m\u1ed9t ch\u1ed7 v\u00e0 s\u1eed d\u1ee5ng m\u00e1y t\u00ednh li\u00ean t\u1ee5c trong h\u00e0ng gi\u1edd \u0111\u1ed3ng h\u1ed3, b\u1ea1n n\u00ean \u0111\u1ee9ng d\u1eady th\u01b0 gi\u00e3n b\u1ea3n th\u00e2n ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n. Tr\u01b0\u1edbc \u0111\u00e2y, ch\u00fang t\u00f4i \u0111\u00e3 gi\u1edbi thi\u1ec7u \u0111\u1ebfn b\u1ea1n nh\u1eefng b\u00e0i t\u1eadp c\u01a1 b\u1ea3n gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi khi ng\u1ed3i tr\u01b0\u1edbc m\u00e1y t\u00ednh.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[452],"tags":[],"_links":{"self":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40333"}],"collection":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/comments?post=40333"}],"version-history":[{"count":5,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40333\/revisions"}],"predecessor-version":[{"id":69701,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/posts\/40333\/revisions\/69701"}],"wp:attachment":[{"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/media?parent=40333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/categories?post=40333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/masterskills.org\/blog\/wp-json\/wp\/v2\/tags?post=40333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}