{"id":556,"date":"2020-05-27T23:45:38","date_gmt":"2020-05-28T03:45:38","guid":{"rendered":"https:\/\/www.digitalnutrients.com\/?p=556"},"modified":"2025-10-05T23:22:11","modified_gmt":"2025-10-06T03:22:11","slug":"benefits-of-deep-breathing-for-digestion","status":"publish","type":"post","link":"https:\/\/www.digitalnutrients.com\/tr\/benefits-of-deep-breathing-for-digestion\/","title":{"rendered":"Sindirim i\u00e7in derin nefes alman\u0131n faydalar\u0131"},"content":{"rendered":"

Stres! Kayg\u0131! A\u011fr\u0131! Neler oluyor?<\/em><\/h1>\n

\u0130ster stres, kayg\u0131, olumsuz duygular veya fiziksel a\u011fr\u0131 olsun, v\u00fccudumuz kaslar\u0131n gerilmesi, kalp at\u0131\u015f h\u0131z\u0131n\u0131n artmas\u0131, nefes darl\u0131\u011f\u0131 ve g\u00f6z bebeklerinin geni\u015flemesiyle tepki verir. Bu tepkiler i\u00e7g\u00fcd\u00fcseldir ve gelecekte stresli durumlar meydana geldi\u011finde geli\u015fmi\u015f bir al\u0131\u015fkanl\u0131k haline gelir. V\u00fccudumuz daha sonra al\u0131\u015fkanl\u0131k haline gelmi\u015f tepkilerimizi beslemek i\u00e7in adrenalin ve kortizol salg\u0131lamaya ba\u015flar. Zamanla uykusuzluk, hipertansiyon, haz\u0131ms\u0131zl\u0131k, kardiyovask\u00fcler hastal\u0131k, depresyon, kayg\u0131 ve di\u011fer ruh sa\u011fl\u0131\u011f\u0131 sorunlar\u0131ndan muzdarip oluruz. Detoks zaman\u0131!!!<\/p>\n

Nefes almak!!!<\/em><\/h1>\n

Evet. D\u00fc\u015f\u00fcnmeden, gece g\u00fcnd\u00fcz nefes al\u0131yoruz. Peki, en son ne zaman derin bir nefes ald\u0131n\u0131z? G\u00fcnde ka\u00e7 kez derin nefes al\u0131yorsunuz? Pek say\u0131lmaz, hatta hi\u00e7 alm\u0131yorsunuz, de\u011fil mi? Derin nefes alman\u0131n stresi ve kayg\u0131y\u0131 gidermenin, a\u011fr\u0131y\u0131 azaltman\u0131n, y\u00fcksek tansiyonu d\u00fc\u015f\u00fcrmenin ve hatta sindirime yard\u0131mc\u0131 olman\u0131n en do\u011fal yollar\u0131ndan biri oldu\u011funu biliyor muydunuz? Oksijen, v\u00fccudumuzun farkl\u0131 b\u00f6lgelerini temizleyerek, a\u00e7arak ve yat\u0131\u015ft\u0131rarak v\u00fccut ve zihin i\u00e7in harikalar yarat\u0131r ve son derece sa\u011fl\u0131kl\u0131d\u0131r ve ayr\u0131ca\u2026 \u00e7ok \u00fccretsizdir!!!<\/p>\n

Derin nefes alman\u0131n faydalar\u0131 nelerdir?<\/em><\/h1>\n

Daha fazla oksijen soluyarak ve daha fazla karbondioksit vererek \u015fu faydalardan yararlanabilece\u011fiz:<\/p>\n

1.) Stresimiz azal\u0131r ve daha sakinle\u015ferek do\u011fal halimize d\u00f6neriz. Oksijen art\u0131\u015f\u0131, v\u00fccudumuzun "iyi hissetme" kimyasal\u0131 olarak bilinen endorfinleri salg\u0131lamas\u0131na neden olur.<\/p>\n

2.) Endorfinler v\u00fccudumuza sal\u0131nd\u0131\u011f\u0131nda, fiziksel a\u011fr\u0131lar hafifler.<\/p>\n

3.) Oksijen art\u0131\u015f\u0131yla birlikte kan dola\u015f\u0131m\u0131m\u0131z iyile\u015fecek, bu da enerjimizi, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 ve sindirimimizi art\u0131r\u0131rken kan bas\u0131nc\u0131m\u0131z\u0131 da d\u00fc\u015f\u00fcrecektir.<\/p>\n

Derin nefes alman\u0131n sindirime nas\u0131l yard\u0131mc\u0131 oldu\u011fu sorusu akla geliyor.<\/em><\/h1>\n

Do\u011fru nefes alman\u0131n bir\u00e7ok faydas\u0131 vard\u0131r. En b\u00fcy\u00fck faydalar\u0131ndan biri de kayg\u0131y\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilmesidir. Be\u015f veya daha fazla saniye boyunca derin nefes almak sinir sistemini de\u011fi\u015ftirir ve v\u00fccudu sempatik sinir sisteminden (sava\u015f ya da ka\u00e7) parasempatik sinir sistemine, yani sindirim ve dinlenme moduna ge\u00e7irir. Sava\u015f ya da ka\u00e7 tepkisi, kan\u0131n ba\u011f\u0131rsaklardan daha b\u00fcy\u00fck kaslara do\u011fru hareket etmesine neden olur; bu da sindirimi engeller, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flat\u0131r ve iltihab\u0131 art\u0131r\u0131r. Ge\u00e7ici olarak zararl\u0131 de\u011fildirler ve hatta faydal\u0131 bile olabilirler, ancak bu durum tekrarland\u0131\u011f\u0131nda sa\u011fl\u0131\u011f\u0131n\u0131za zarar verebilirler. Derin nefes almak v\u00fccudumuzdaki bu "sava\u015f ya da ka\u00e7" modunu kapat\u0131r. Yava\u015f ve derin nefes almak, zihni ve bedeni sakinle\u015ftiren bir "gev\u015feme tepkisi" yarat\u0131r. Kar\u0131n nefesi, di\u011fer ad\u0131yla diyafram nefesi, kas gerginli\u011fini azaltman\u0131n ve sava\u015f ya da ka\u00e7 tepkisini durdurman\u0131n en kolay ve etkili yollar\u0131ndan biridir.<\/p>","protected":false},"excerpt":{"rendered":"

Stress! Anxiety! Pain! What’s going on? No matter if it is stress, anxiety, negative emotions or physical pain, our bodies respond with tightened muscles, quicker heartbeat, short breaths, and dilated pupils.\u00a0 These responses are instinctive and becomes a developed habit when future stressful situations occur.\u00a0 Our bodies will then begin to pump out adrenaline and 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