{"id":120676,"date":"2026-11-09T00:18:06","date_gmt":"2026-11-08T23:18:06","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=120676"},"modified":"2026-11-08T14:09:01","modified_gmt":"2026-11-08T13:09:01","slug":"skryta-sila-spravneho-dychani-jak-diafragmaticke-techniky-zlepsuji-zdravi-vykonnost-a-soustredeni","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2026\/11\/09\/skryta-sila-spravneho-dychani-jak-diafragmaticke-techniky-zlepsuji-zdravi-vykonnost-a-soustredeni\/","title":{"rendered":"Skryt\u00e1 s\u00edla spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed: Jak diafragmatick\u00e9 techniky zlep\u0161uj\u00ed zdrav\u00ed, v\u00fdkonnost a soust\u0159ed\u011bn\u00ed"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<p><strong><span dir=\"auto\">Bol\u00ed v\u00e1s \u010dasto krk, m\u00e1te napjat\u00e1 ramena nebo se nedok\u00e1\u017eete zbavit stresu? P\u0159\u00ed\u010dina m\u016f\u017ee \u010d\u00e1ste\u010dn\u011b souviset is t\u00edm, jak d\u00fdch\u00e1te. P\u0159esto\u017ee denn\u011b ud\u011bl\u00e1me p\u0159ibli\u017en\u011b 20 000 n\u00e1dech\u016f, zp\u016fsobu d\u00fdch\u00e1n\u00ed v\u011bnujeme jen m\u00e1lokdy pozornost.<\/span><\/strong><\/p>\n<p><span dir=\"auto\">Stres, sedav\u00fd zp\u016fsob \u017eivota a nespr\u00e1vn\u00e9 dr\u017een\u00ed t\u011bla mohou v\u00e9st k m\u011blk\u00e9mu, zrychlen\u00e9mu d\u00fdch\u00e1n\u00ed, p\u0159i kter\u00e9m nadm\u011brn\u011b zapojujeme svaly krku a ramen. V\u00fdsledkem b\u00fdv\u00e1 v\u011bt\u0161\u00ed svalov\u00e9 nap\u011bt\u00ed, \u00fanava \u010di pocit neklidu.<\/span><\/p>\n<p><span dir=\"auto\">Jedn\u00edm ze zp\u016fsob\u016f, jak tyto probl\u00e9my zm\u00edrnit, je <\/span><strong><span dir=\"auto\">br\u00e1ni\u010dn\u00ed nebo diafragmatick\u00e9 d\u00fdch\u00e1n\u00ed<\/span><\/strong><span dir=\"auto\"> . Jedn\u00e1 se o jednoduchou techniku, kter\u00e1 pom\u00e1h\u00e1 l\u00e9pe vyu\u017e\u00edvat d\u00fdchac\u00ed svaly, uvol\u0148ovat nap\u011bt\u00ed a uklid\u0148ovat nervov\u00fd syst\u00e9m. Jej\u00ed pravideln\u00e9 procvi\u010dov\u00e1n\u00ed m\u016f\u017ee prosp\u011bt psychick\u00e9 pohod\u011b, stabilit\u011b t\u011bla i fyzick\u00e9 v\u00fdkonnosti.<\/span><\/p>\n<p><span dir=\"auto\">P\u0159i m\u011blk\u00e9m hrudn\u00edm d\u00fdch\u00e1n\u00ed se v\u00fdrazn\u011bji zved\u00e1 hrudn\u00edk a n\u011bkdy i ramena. Pokud se tento zp\u016fsob d\u00fdch\u00e1n\u00ed stane p\u0159eva\u017euj\u00edc\u00edm, m\u016f\u017ee zbyte\u010dn\u011b zat\u011b\u017eovat pomocn\u00e9 d\u00fdchac\u00ed svaly a p\u0159isp\u00edvat k nap\u011bt\u00ed v oblasti krku, ramen \u010di zad.<\/span><\/p>\n<p><span dir=\"auto\">Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed pracuje trochu jinak. Br\u00e1nice, hlavn\u00ed d\u00fdchac\u00ed sval odd\u011bluj\u00edc\u00ed hrudn\u00ed a b\u0159i\u0161n\u00ed dutinu, se p\u0159i n\u00e1dechu stahuje a posouv\u00e1 dol\u016f. B\u0159icho se m\u00edrn\u011b vyklene a spodn\u00ed \u017eebra se roz\u0161\u00ed\u0159\u00ed do stran. P\u0159i v\u00fddechu se br\u00e1nice uvoln\u00ed a vrac\u00ed do p\u016fvodn\u00ed polohy.<\/span><\/p>\n<p><span dir=\"auto\">Takov\u00e9 d\u00fdch\u00e1n\u00ed umo\u017e\u0148uje efektivn\u011bji vyu\u017e\u00edvat d\u00fdchac\u00ed svaly, sni\u017eovat zbyte\u010dnou n\u00e1mahu a zlep\u0161ovat spolupr\u00e1ci sval\u016f, kter\u00e9 stabilizuj\u00ed trup a p\u00e1te\u0159.<\/span><\/p>\n<h2><span dir=\"auto\">Hlavn\u00ed v\u00fdhody spr\u00e1vn\u00e9ho d\u00fdch\u00e1n\u00ed<\/span><\/h2>\n<h3><span dir=\"auto\">1. Zm\u00edrn\u011bn\u00ed bolest\u00ed a svalov\u00e9ho nap\u011bt\u00ed<\/span><\/h3>\n<p><span dir=\"auto\">Br\u00e1nice se nepod\u00edl\u00ed pouze na d\u00fdch\u00e1n\u00ed, ale spolupracuje tak\u00e9 s b\u0159i\u0161n\u00edmi a z\u00e1dov\u00fdmi svaly p\u0159i stabilizaci trupu.<\/span><\/p>\n<p><span dir=\"auto\">Kdy\u017e je d\u00fdch\u00e1n\u00ed p\u0159\u00edli\u0161 m\u011blk\u00e9 nebo nam\u00e1hav\u00e9, v\u011bt\u0161\u00ed \u010d\u00e1st pr\u00e1ce mohou p\u0159eb\u00edrat svaly krku, ramen a horn\u00ed \u010d\u00e1sti zad. Jejich dlouhodob\u00e9 p\u0159et\u011b\u017eov\u00e1n\u00ed m\u016f\u017ee p\u0159isp\u00edvat ke ztuhlosti a nep\u0159\u00edjemn\u00fdm bolestem.<\/span><\/p>\n<p><span dir=\"auto\">Pravideln\u00e9 br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed pom\u00e1h\u00e1 tyto svaly uvol\u0148ovat, zlep\u0161ovat koordinaci sval\u016f st\u0159edu t\u011bla a podporovat p\u0159irozen\u011bj\u0161\u00ed dr\u017een\u00ed t\u011bla.<\/span><\/p>\n<p><span dir=\"auto\">Fyzioterapeuti proto n\u011bkdy za\u0159azuj\u00ed <\/span><a href=\"https:\/\/www.badatel.net\/nedokazete-sa-sustredit-kluc-k-jasnejsej-mysli-sa-skryva-vo-vasom-dychu\/\"><span dir=\"auto\">dechov\u00e1 cvi\u010den\u00ed<\/span><\/a><span dir=\"auto\"> do rehabilitace p\u0159i bolestech zad, probl\u00e9mech s dr\u017een\u00edm t\u011bla \u010di obnov\u011b pohybov\u00fdch n\u00e1vyk\u016f. Spr\u00e1vn\u00e1 pr\u00e1ce br\u00e1nice m\u016f\u017ee p\u0159isp\u011bt ik lep\u0161\u00ed stabilit\u011b p\u0159i ka\u017edodenn\u00edch \u010dinnostech a cvi\u010den\u00ed.<\/span><\/p>\n<h3><span dir=\"auto\">2. Regulace emoc\u00ed a sni\u017eov\u00e1n\u00ed stresu<\/span><\/h3>\n<p><span dir=\"auto\">D\u00fdch\u00e1n\u00ed prob\u00edh\u00e1 automaticky, ale na rozd\u00edl od mnoha jin\u00fdch t\u011blesn\u00fdch funkc\u00ed jej dok\u00e1\u017eeme i v\u011bdom\u011b ovl\u00e1dat. D\u00edky tomu p\u0159edstavuje jeden z nejjednodu\u0161\u0161\u00edch zp\u016fsob\u016f, jak ovliv\u0148ovat \u010dinnost autonomn\u00edho nervov\u00e9ho syst\u00e9mu.<\/span><\/p>\n<p><span dir=\"auto\">P\u0159i stresu se dech \u010dasto zrychluje a st\u00e1v\u00e1 se m\u011bl\u010d\u00edm. Organismus se p\u0159ipravuje na z\u00e1t\u011b\u017e, srdce bije rychleji a svaly se nap\u00ednaj\u00ed.<\/span><\/p>\n<p><span dir=\"auto\">Pomal\u00e9, klidn\u00e9 br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed naopak podporuje \u010dinnost parasympatick\u00e9ho nervov\u00e9ho syst\u00e9mu, kter\u00fd pom\u00e1h\u00e1 t\u011blu odpo\u010d\u00edvat a regenerovat. M\u016f\u017ee zpomalovat srde\u010dn\u00ed frekvenci, zm\u00edr\u0148ovat \u00fazkost a navozovat pocit vnit\u0159n\u00edho klidu.<\/span><\/p>\n<p><strong><span dir=\"auto\">Tyto \u00fa\u010dinky podporuje i v\u011bdeck\u00fd v\u00fdzkum. <\/span><\/strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41482169\/\"><span dir=\"auto\">Systematick\u00fd p\u0159ehled<\/span><\/a><span dir=\"auto\"> publikovan\u00fd v b\u0159eznu 2026 v \u010dasopise <\/span><em><span dir=\"auto\">Complementary Therapies in Medicine<\/span><\/em><span dir=\"auto\"> vyhodnotil 48 klinick\u00fdch studi\u00ed.<\/span><\/p>\n<p><span dir=\"auto\">V\u00fdzkumn\u00edci zaznamenali p\u0159\u00edzniv\u00e9 v\u00fdsledky br\u00e1ni\u010dn\u00edho d\u00fdch\u00e1n\u00ed zejm\u00e9na p\u0159i \u00fazkosti, gastroezofage\u00e1ln\u00edm refluxu a n\u011bkter\u00fdch dal\u0161\u00edch zdravotn\u00edch probl\u00e9mech. U zdrav\u00fdch dosp\u011bl\u00fdch se projevily i kr\u00e1tkodob\u00e9 p\u0159\u00edzniv\u00e9 \u00fa\u010dinky na srde\u010dn\u011b-c\u00e9vn\u00ed ukazatele.<\/span><\/p>\n<p><span dir=\"auto\">Pr\u00e1v\u011b proto se kontrolovan\u00e9 d\u00fdch\u00e1n\u00ed vyu\u017e\u00edv\u00e1 p\u0159i meditaci, j\u00f3ze \u010di relaxa\u010dn\u00edch technik\u00e1ch. M\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9 p\u0159ed n\u00e1ro\u010dn\u00fdm rozhovorem, ve\u0159ejn\u00fdm vystoupen\u00edm nebo v situac\u00edch, kdy pot\u0159ebujeme zachovat klid a jasnou mysl.<\/span><\/p>\n<h3><span dir=\"auto\">3. Zlep\u0161en\u00ed sportovn\u00edho v\u00fdkonu a vytrvalosti<\/span><\/h3>\n<p><span dir=\"auto\">Spr\u00e1vn\u00e9 d\u00fdch\u00e1n\u00ed hraje d\u016fle\u017eitou roli i p\u0159i fyzick\u00e9 aktivit\u011b. Sportovci se u\u010d\u00ed p\u0159izp\u016fsobovat rytmus dechu intenzit\u011b pohybu, aby l\u00e9pe zvl\u00e1dali n\u00e1mahu a odd\u00e1lili pocit vy\u010derp\u00e1n\u00ed.<\/span><\/p>\n<p><span dir=\"auto\">Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed podporuje efektivn\u00ed pr\u00e1ci d\u00fdchac\u00edch sval\u016f a pom\u00e1h\u00e1 udr\u017eovat pravideln\u00fd dechov\u00fd rytmus. Tr\u00e9nink d\u00fdch\u00e1n\u00ed m\u016f\u017ee z\u00e1rove\u0148 zlep\u0161ovat toleranci z\u00e1t\u011b\u017ee a sni\u017eovat pocit du\u0161nosti p\u0159i n\u011bkter\u00fdch aktivit\u00e1ch.<\/span><\/p>\n<p><span dir=\"auto\">Nap\u0159\u00edklad plavci koordinuj\u00ed n\u00e1dechy s jednotliv\u00fdmi z\u00e1b\u011bry, aby si udr\u017eeli plynulost pohybu. B\u011b\u017eci \u010dasto vyu\u017e\u00edvaj\u00ed rytmick\u00e9ho d\u00fdch\u00e1n\u00ed p\u0159izp\u016fsoben\u00e9ho tempu b\u011bhu, co\u017e jim pom\u00e1h\u00e1 l\u00e9pe kontrolovat n\u00e1mahu na del\u0161\u00edch vzd\u00e1lenostech.<\/span><\/p>\n<p><span dir=\"auto\">P\u0159i silov\u00e9m tr\u00e9ninku m\u00e1 d\u00fdch\u00e1n\u00ed dal\u0161\u00ed roli. Kontrolovan\u00e9 vytvo\u0159en\u00ed nitrob\u0159i\u0161n\u00edho tlaku pom\u00e1h\u00e1 stabilizovat p\u00e1te\u0159 b\u011bhem n\u00e1ro\u010dn\u00fdch cvik\u016f. Zku\u0161en\u00ed sportovci k tomuto \u00fa\u010delu n\u011bkdy vyu\u017e\u00edvaj\u00ed i Valsalv\u016fv man\u00e9vr, tedy kr\u00e1tk\u00e9 zadr\u017een\u00ed dechu p\u0159i z\u00e1t\u011b\u017ei.<\/span><\/p>\n<p><span dir=\"auto\">Pro b\u011b\u017en\u00e9ho \u010dlov\u011bka v\u0161ak m\u016f\u017ee b\u00fdt nejv\u011bt\u0161\u00edm p\u0159\u00ednosem jednodu\u0161e to, \u017ee se nau\u010d\u00ed d\u00fdchat klidn\u011bji, plynuleji a bez zbyte\u010dn\u00e9ho nap\u00edn\u00e1n\u00ed krku \u010di ramen.<\/span><\/p>\n<h2><span dir=\"auto\">D\u00fdch\u00e1n\u00ed na hrudn\u00edk versus d\u00fdch\u00e1n\u00ed na b\u0159icho: Kdy pou\u017e\u00edt kter\u00e9?<\/span><\/h2>\n<p><span dir=\"auto\">Hrudn\u00ed a br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed se navz\u00e1jem nevylu\u010duj\u00ed. P\u0159i p\u0159irozen\u00e9m d\u00fdch\u00e1n\u00ed se zapojuje br\u00e1nice i mezi\u017eebern\u00ed svaly, p\u0159i\u010dem\u017e jejich aktivita se m\u011bn\u00ed podle aktu\u00e1ln\u00edch pot\u0159eb organismu.<\/span><\/p>\n<p><strong><span dir=\"auto\">Hrudn\u00ed d\u00fdch\u00e1n\u00ed:<\/span><\/strong><span dir=\"auto\"> P\u0159i intenzivn\u00ed fyzick\u00e9 z\u00e1t\u011b\u017ei se hrudn\u00edk pohybuje v\u00fdrazn\u011bji a zapojuj\u00ed se i pomocn\u00e9 d\u00fdchac\u00ed svaly. D\u00edky tomu dok\u00e1\u017eeme rychleji a hloub\u011bji d\u00fdchat. Probl\u00e9m m\u016f\u017ee vzniknout tehdy, kdy\u017e se nadm\u011brn\u00e9 zapojov\u00e1n\u00ed t\u011bchto sval\u016f p\u0159enese i do klidov\u00e9ho d\u00fdch\u00e1n\u00ed.<\/span><\/p>\n<p><strong><span dir=\"auto\">Br\u00e1ni\u010dn\u00ed d\u00fdch\u00e1n\u00ed:<\/span><\/strong><span dir=\"auto\"> Je vhodn\u00e9 zejm\u00e9na b\u011bhem odpo\u010dinku, regenerace a relaxace. Pom\u00e1h\u00e1 zpomalovat dech, zm\u00edr\u0148ovat stres a podporovat stabilitu trupu.<\/span><\/p>\n<p><span dir=\"auto\">Nejlep\u0161\u00edm p\u0159\u00edstupem je nau\u010dit se p\u0159irozen\u011b vyu\u017e\u00edvat oba mechanismy. P\u0159i klidn\u00e9m n\u00e1dechu by se m\u011bla jemn\u011b roz\u0161i\u0159ovat spodn\u00ed \u017eebra a b\u0159icho, zat\u00edmco ramena z\u016fst\u00e1vaj\u00ed uvoln\u011bn\u00e1.<\/span><\/p>\n<h2><span dir=\"auto\">P\u011bt dechov\u00fdch cvi\u010den\u00ed, kter\u00e9 m\u016f\u017eete vyzkou\u0161et doma<\/span><\/h2>\n<p><span dir=\"auto\">K n\u00e1cviku nepot\u0159ebujete \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed vybaven\u00ed. Sta\u010d\u00ed klidn\u00e9 m\u00edsto, n\u011bkolik minut \u010dasu a pon\u011bkud trp\u011blivosti.<\/span><\/p>\n<h3><span dir=\"auto\">1. Uvoln\u011bn\u00ed br\u00e1nice<\/span><\/h3>\n<p><span dir=\"auto\">P\u0159ed samotn\u00fdm cvi\u010den\u00edm je vhodn\u00e9 uvolnit oblast spodn\u00edch \u017eeber a horn\u00ed \u010d\u00e1sti b\u0159icha.<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">Pohodln\u011b se posa\u010fte nebo si lehn\u011bte na z\u00e1da.<\/span><\/li>\n<li><span dir=\"auto\">Polo\u017ete prsty jemn\u011b pod spodn\u00ed okraj hrudn\u00ed kosti.<\/span><\/li>\n<li><span dir=\"auto\">Krou\u017eiv\u00fdmi pohyby lehce mas\u00edrujte m\u011bkk\u00e9 tk\u00e1n\u011b v t\u00e9to oblasti, bez siln\u00e9ho tlaku.<\/span><\/li>\n<li><span dir=\"auto\">D\u00fdchejte p\u0159itom pomalu a klidn\u011b.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Takov\u00e1 jemn\u00e1 automas\u00e1\u017e m\u016f\u017ee pomoci zm\u00edrnit nap\u011bt\u00ed v okol\u00ed hrudn\u00edku a l\u00e9pe si uv\u011bdomit pohyb p\u0159i d\u00fdch\u00e1n\u00ed. Nen\u00ed v\u0161ak nezbytn\u00e1 \u2013 podobn\u00e9 uvoln\u011bn\u00ed m\u016f\u017eete dos\u00e1hnout i n\u011bkolika pomal\u00fdmi n\u00e1dechy.<\/span><\/p>\n<h3><span dir=\"auto\">2. Cvi\u010den\u00ed hrudn\u00edho d\u00fdch\u00e1n\u00ed<\/span><\/h3>\n<p><span dir=\"auto\">Toto cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee rozli\u0161ovat mezi pohybem hrudn\u00edku a b\u0159icha a z\u00edskat nad d\u00fdch\u00e1n\u00edm lep\u0161\u00ed kontrolu.<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">Lehn\u011bte si na z\u00e1da a pokr\u010dte kolena.<\/span><\/li>\n<li><span dir=\"auto\">Jednu ruku polo\u017ete na hrudn\u00edk, druhou na b\u0159icho.<\/span><\/li>\n<li><span dir=\"auto\">Pomalu se nadechn\u011bte a soust\u0159e\u010fte se na roz\u0161i\u0159ov\u00e1n\u00ed hrudn\u00edku.<\/span><\/li>\n<li><span dir=\"auto\">Pokuste se p\u0159itom udr\u017eet b\u0159icho co nejklidn\u011bji.<\/span><\/li>\n<li><span dir=\"auto\">Plynule vydechn\u011bte a zopakujte n\u011bkolikr\u00e1t.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">C\u00edlem nen\u00ed nau\u010dit se d\u00fdchat v\u00fdlu\u010dn\u011b hrudn\u00edkem, ale l\u00e9pe ovl\u00e1dat jeho pohyb. To se m\u016f\u017ee hodit p\u0159i pohybov\u00fdch cvi\u010den\u00edch i n\u00e1ro\u010dn\u011bj\u0161\u00ed fyzick\u00e9 aktivit\u011b.<\/span><\/p>\n<h3><span dir=\"auto\">3. Cvi\u010den\u00ed br\u00e1ni\u010dn\u00edho d\u00fdch\u00e1n\u00ed<\/span><\/h3>\n<p><span dir=\"auto\">Jedn\u00e1 se o z\u00e1kladn\u00ed techniku, kter\u00e1 pom\u00e1h\u00e1 uklidnit organismus a zm\u00edrnit nap\u011bt\u00ed.<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">Lehn\u011bte si na z\u00e1da s pokr\u010den\u00fdmi koleny.<\/span><\/li>\n<li><span dir=\"auto\">Jednu ruku polo\u017ete na hrudn\u00edk a druhou na b\u0159icho.<\/span><\/li>\n<li><span dir=\"auto\">Pomalu se nadechn\u011bte nosem tak, aby se b\u0159icho m\u00edrn\u011b zvedlo a spodn\u00ed \u017eebra roz\u0161\u00ed\u0159ila.<\/span><\/li>\n<li><span dir=\"auto\">Hrudn\u00edk nechte relativn\u011b klidn\u00fd a ramena uvoln\u011bn\u00e1.<\/span><\/li>\n<li><span dir=\"auto\">Plynule vydechn\u011bte a nechte b\u0159icho p\u0159irozen\u011b klesnout.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Zkuste se nadechovat p\u0159ibli\u017en\u011b 3 a\u017e 4 vte\u0159iny a vydechovat 4 a\u017e 6 sekund. D\u00fdchejte pohodln\u011b, bez nucen\u00e9ho prohlubov\u00e1n\u00ed n\u00e1dech\u016f \u010di v\u00fddech\u016f.<\/span><\/p>\n<p><span dir=\"auto\">Za\u010dn\u011bte se 3 a\u017e 5 minutami denn\u011b. Kdy\u017e si na techniku \u200b\u200bzvyknete, m\u016f\u017eete ji vyu\u017e\u00edvat i vsed\u011b, nap\u0159\u00edklad b\u011bhem p\u0159est\u00e1vky v pr\u00e1ci.<\/span><\/p>\n<h3><span dir=\"auto\">4. D\u00fdch\u00e1n\u00ed ve stylu miminka \u2013 prvn\u00ed variace<\/span><\/h3>\n<p><span dir=\"auto\">N\u00e1zev vych\u00e1z\u00ed z pozorov\u00e1n\u00ed mal\u00fdch d\u011bt\u00ed, u kter\u00fdch je p\u0159i klidn\u00e9m d\u00fdch\u00e1n\u00ed dob\u0159e viditeln\u00fd pohyb b\u0159\u00ed\u0161ka. C\u00edlem je napodobit podobn\u011b uvoln\u011bn\u00fd dechov\u00fd vzorec a podpo\u0159it p\u0159irozenou pr\u00e1ci br\u00e1nice.<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">Lehn\u011bte si na b\u0159icho a ruce pokr\u010dte do tvaru p\u00edsmene W.<\/span><\/li>\n<li><span dir=\"auto\">Hlavu si pohodln\u011b op\u0159ete o podlo\u017eku nebo ruce.<\/span><\/li>\n<li><span dir=\"auto\">Pomalu se nadechn\u011bte nosem a vn\u00edmejte, jak se spodn\u00ed \u010d\u00e1st b\u0159icha jemn\u011b op\u00edr\u00e1 o podlo\u017eku.<\/span><\/li>\n<li><span dir=\"auto\">Soust\u0159e\u010fte se tak\u00e9 na roz\u0161i\u0159ov\u00e1n\u00ed spodn\u00edch \u017eeber do stran.<\/span><\/li>\n<li><span dir=\"auto\">Klidn\u011b vydechn\u011bte a nechte b\u0159i\u0161n\u00ed svaly p\u0159irozen\u011b uvolnit.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Tato poloha poskytuje m\u00edrn\u00fd odpor p\u0159i n\u00e1dechu, d\u00edky \u010demu\u017e sn\u00e1ze poc\u00edt\u00edte pohyb b\u0159icha a spodn\u00edch \u017eeber. M\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e1 zejm\u00e9na pro lidi, kte\u0159\u00ed p\u0159i d\u00fdch\u00e1n\u00ed nadm\u011brn\u011b zvedaj\u00ed ramena.<\/span><\/p>\n<h3><span dir=\"auto\">5. D\u00fdch\u00e1n\u00ed ve stylu miminka \u2013 druh\u00e1 variace<\/span><\/h3>\n<p><span dir=\"auto\">Druh\u00e1 variace p\u0159id\u00e1v\u00e1 k d\u00fdch\u00e1n\u00ed jemn\u00fd pohyb trupu, kter\u00fd pom\u00e1h\u00e1 procvi\u010dovat koordinaci d\u00fdchac\u00edch a stabiliza\u010dn\u00edch sval\u016f.<\/span><\/p>\n<ul>\n<li><span dir=\"auto\">Lehn\u011bte si na b\u0159icho do stejn\u00e9 v\u00fdchoz\u00ed polohy.<\/span><\/li>\n<li><span dir=\"auto\">Jedno koleno pokr\u010dte a vyto\u010dte m\u00edrn\u011b do strany, pokud je v\u00e1m to pohodln\u00e9.<\/span><\/li>\n<li><span dir=\"auto\">Pomalu se nadechn\u011bte a soust\u0159e\u010fte se na roz\u0161\u00ed\u0159en\u00ed spodn\u00ed a bo\u010dn\u00ed \u010d\u00e1sti b\u0159icha.<\/span><\/li>\n<li><span dir=\"auto\">Jemn\u011b oto\u010dte trup sm\u011brem k pokr\u010den\u00e9 noze.<\/span><\/li>\n<li><span dir=\"auto\">P\u0159i v\u00fddechu se vra\u0165te do p\u016fvodn\u00ed polohy.<\/span><\/li>\n<li><span dir=\"auto\">Po n\u011bkolika opakov\u00e1n\u00edch vym\u011b\u0148te strany.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Cvi\u010den\u00ed spojuje kontrolovan\u00e9 d\u00fdch\u00e1n\u00ed s m\u00edrnou rotac\u00ed a zapojov\u00e1n\u00edm sval\u016f st\u0159edu t\u011bla. Jeho p\u0159\u00edznivci jej vyu\u017e\u00edvaj\u00ed ke zlep\u0161en\u00ed koordinace pohybu, uvoln\u011bn\u00ed ztuhl\u00fdch zad a lep\u0161\u00edho uv\u011bdomov\u00e1n\u00ed si pr\u00e1ce jednotliv\u00fdch sval\u016f.<\/span><\/p>\n<p><span dir=\"auto\">U v\u0161ech cvi\u010den\u00ed plat\u00ed jednoduch\u00e9 pravidlo: d\u00fdch\u00e1n\u00ed m\u00e1 z\u016fstat p\u0159\u00edjemn\u00e9 a plynul\u00e9. Pokud poc\u00edt\u00edte z\u00e1vra\u0165 nebo v\u00fdrazn\u00e9 nepohodl\u00ed, cvi\u010den\u00ed p\u0159eru\u0161te a vra\u0165te se k p\u0159irozen\u00e9mu dechu.<\/span><\/p>\n<h2><span dir=\"auto\">D\u00fdch\u00e1n\u00ed jako jednoduch\u00fd n\u00e1stroj p\u00e9\u010de o zdrav\u00ed<\/span><\/h2>\n<p><span dir=\"auto\">Na rozd\u00edl od mnoha dal\u0161\u00edch zp\u016fsob\u016f p\u00e9\u010de o zdrav\u00ed nevy\u017eaduj\u00ed dechov\u00e1 cvi\u010den\u00ed pen\u00edze, vybaven\u00ed ani mnoho \u010dasu. M\u016f\u017eete je prov\u00e1d\u011bt doma, v pr\u00e1ci nebo b\u011bhem kr\u00e1tk\u00e9 p\u0159est\u00e1vky v pr\u016fb\u011bhu dne.<\/span><\/p>\n<p><span dir=\"auto\">Pravideln\u00fdm tr\u00e9ninkem se postupn\u011b nau\u010d\u00edte l\u00e9pe rozpozn\u00e1vat zbyte\u010dn\u00e9 svalov\u00e9 nap\u011bt\u00ed, kontrolovat rytmus dechu a v\u011bdom\u011b se uklidnit ve stresov\u00fdch situac\u00edch.<\/span><\/p>\n<p><span dir=\"auto\">Nemus\u00edte p\u0159itom hned m\u011bnit cel\u00fd \u017eivotn\u00ed styl ani tr\u00e1vit hodiny cvi\u010den\u00edm. N\u011bkdy sta\u010d\u00ed n\u011bkolik minut, abyste se c\u00edtili uvoln\u011bn\u011bji a dok\u00e1zali se l\u00e9pe soust\u0159edit.<\/span><\/p>\n<p><strong><span dir=\"auto\">Zkuste si u\u017e dnes vyhradit p\u011bt minut pro klidn\u00e9 d\u00fdch\u00e1n\u00ed.<\/span><\/strong><span dir=\"auto\"> V\u0161\u00edmejte si, jak se pohybuje va\u0161e b\u0159icho, uvol\u0148uj\u00ed ramena a postupn\u011b ustupuje nap\u011bt\u00ed.<\/span><\/p>\n<p><span dir=\"auto\">Dech m\u00e1te po\u0159\u00e1d s sebou. A kdy\u017e se ho nau\u010d\u00edte v\u011bdom\u011b vyu\u017e\u00edvat, z\u00edsk\u00e1te jednoduch\u00fd n\u00e1stroj, kter\u00fd v\u00e1m m\u016f\u017ee pom\u00e1hat zvl\u00e1dat stres, uvolnit t\u011blo a c\u00edtit se l\u00e9pe ka\u017ed\u00fd den.<\/span><\/p>\n<p><span dir=\"auto\">Autor: Patrick Lewis, Zdroj: <\/span><a href=\"https:\/\/www.naturalnews.com\/2025-12-22-power-of-proper-breathing-diaphragmatic-techniques-boost-health.html\" target=\"_blank\" rel=\"noopener\"><span dir=\"auto\">naturalnews.com<\/span><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bol\u00ed v\u00e1s \u010dasto krk, m\u00e1te napjat\u00e1 ramena nebo se nedok\u00e1\u017eete zbavit stresu? P\u0159\u00ed\u010dina m\u016f\u017ee \u010d\u00e1ste\u010dn\u011b&#8230;<\/p>\n","protected":false},"author":2,"featured_media":120677,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[7074,12013,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/120676"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=120676"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/120676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/120677"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=120676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=120676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=120676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}