{"id":6077,"date":"2025-04-06T00:00:32","date_gmt":"2025-04-06T00:00:32","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6077"},"modified":"2025-04-06T17:11:48","modified_gmt":"2025-04-06T17:11:48","slug":"8-breathing-exercises-to-try-when-you-feel-anxious","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/8-breathing-exercises-to-try-when-you-feel-anxious\/","title":{"rendered":"8 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0639\u0646\u062f\u0645\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0644\u0642"},"content":{"rendered":"<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0627\u0644\u0644\u0627\u0647\u062b \u0628\u0633\u0628\u0628 \u0627\u0644\u0642\u0644\u0642\u060c \u0648\u0647\u0646\u0627\u0643 \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u0645\u0643\u0646\u0643 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src=\"https:\/\/www.irishtimes.com\/polopoly_fs\/1.4311843.1595583821!\/image\/image.jpg_gen\/derivatives\/box_620_330\/image.jpg\" alt=\"\" \/><\/figure>\n<p>\u0642\u062f \u0644\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u0639\u0645\u064a\u0642 \u0625\u0644\u0649 \u062a\u0647\u062f\u0626\u062a\u0643 \u062f\u0627\u0626\u0645\u064b\u0627. \u0623\u062e\u0630 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0641\u064a \u0647\u0648 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0645\u0631\u062a\u0628\u0637\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u062a\u0639\u0627\u0637\u0641\u060c \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0642\u062a\u0627\u0644 \u0623\u0648 \u0627\u0644\u0637\u064a\u0631\u0627\u0646. \u0648\u0644\u0643\u0646 \u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0631\u062a\u0628\u0637 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\u0627\u0644\u0628\u0637\u0646<\/h3>\n<ol>\n<li>\u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0623\u0639\u0644\u0627\u0647.<\/li>\n<li>\u0636\u0639 \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0627 \u0641\u0648\u0642 \u0632\u0631 \u0628\u0637\u0646\u0643.<\/li>\n<li>\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u0645\u0639 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0639\u062f\u062a\u0643. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0628\u0642\u0649 \u0635\u062f\u0631\u0643 \u0644\u0627 \u064a\u0632\u0627\u0644 \u0646\u0633\u0628\u064a\u0627.<\/li>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u0641\u062a\u064a\u0643 \u0648\u0632\u0641\u064a\u0631 \u0641\u0645\u0643. \u062d\u0627\u0648\u0644 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0629 \u0644\u062f\u0641\u0639 \u0627\u0644\u0647\u0648\u0627\u0621 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633.<\/li>\n<\/ol>\n<p>\u0644\u0643\u064a \u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u064a\u0648\u0645\u064a\u064b\u0627. \u062d\u0627\u0648\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062b\u0644\u0627\u062b \u0623\u0648 \u0623\u0631\u0628\u0639 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<p>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u0644\u0644\u062a\u0646\u0641\u0633\u060c \u0641\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0627\u0646\u0647\u0627 \u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0633\u0647\u0644 \u0645\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646.<\/p>\n<h2>3. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.independent.ie\/regionals\/wicklowpeople\/lifestyle\/15bbf\/35375405.ece\/AUTOCROP\/w1240h700\/2017-01-18_wex_27876811_I1.JPG\" alt=\"\" \/><\/figure>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0631\u0643\u0632\u064b\u0627 \u0648\u0628\u0637\u064a\u0626\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0641\u064a \u0645\u0643\u0627\u0646 \u0647\u0627\u062f\u0626 \u0648\u0645\u0631\u064a\u062d. \u062b\u0645:<\/p>\n<ol>\n<li>\u0644\u0627\u062d\u0638 \u0643\u064a\u0641 \u062a\u0634\u0639\u0631 \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0646\u0634\u0642 \u0648\u062a\u0632\u0641\u064a\u0631 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u0641\u062d\u0635 \u0639\u0642\u0644\u064a\u0627 \u062c\u0633\u0645\u0643. \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u062c\u0633\u0645\u0643 \u0627\u0644\u0630\u064a \u0644\u0645 \u062a\u0644\u0627\u062d\u0638\u0647.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633\u0627\u064b \u0628\u0637\u064a\u0626\u0627\u064b \u0648\u0639\u0645\u064a\u0642\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643.<\/li>\n<li>\u0644\u0627\u062d\u0638 \u062a\u0648\u0633\u0639 \u0628\u0637\u0646\u0643 \u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li>\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0623\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0631\u064a\u062d\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u060c \u062a\u0646\u0647\u062f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0630\u0644\u0643.<\/li>\n<li>\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642\u060c \u0645\u0639 \u0625\u064a\u0644\u0627\u0621 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0648\u0633\u0642\u0648\u0637 \u0628\u0637\u0646\u0643.<\/li>\n<li>\u0627\u062e\u062a\u0631 \u0643\u0644\u0645\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u064a\u0647\u0627 \u0648\u0646\u0637\u0642\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631. \u0643\u0644\u0645\u0627\u062a \u0645\u062b\u0644 &#8220;\u0622\u0645\u0646\u0629&#8221; \u0648 &#8220;\u0647\u0627\u062f\u0626\u0629&#8221; \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0629.<\/li>\n<li>\u062a\u062e\u064a\u0644 \u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0627\u0644\u063a\u0633\u064a\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0644\u0643 \u0645\u062b\u0644 \u0645\u0648\u062c\u0629 \u0644\u0637\u064a\u0641.<\/li>\n<li>\u062a\u062e\u064a\u0644 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0648\u0645\u0632\u0639\u062c\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646\u0643.<\/li>\n<li>\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0634\u062a\u062a \u0627\u0646\u062a\u0628\u0627\u0647\u0643\u060c \u0623\u062d\u0636\u0631 \u0627\u0646\u062a\u0628\u0627\u0647\u0643 \u0628\u0644\u0637\u0641 \u0625\u0644\u0649 \u0623\u0646\u0641\u0627\u0633\u0643 \u0648\u0643\u0644\u0645\u0627\u062a\u0643.<\/li>\n<\/ol>\n<p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0643\u0646\u0643.<\/p>\n<h2>4. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u0633\u0627\u0648\u064a<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/remind-selfcare.com\/wp-content\/uploads\/elementor\/thumbs\/Relax-Breathing-Equal-Pic-1-olozegp6jderiwf2f77uulzkqhzfsase9kswv8mmm8.png\" alt=\"\" \/><\/figure>\n<p>\u0634\u0643\u0644 \u0622\u062e\u0631 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062a\u064a \u062a\u0646\u0628\u0639 \u0645\u0646 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0642\u062f\u064a\u0645\u0629 \u0644\u0644\u064a\u0648\u063a\u0627 \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627 \u0647\u0648 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0648\u0627\u0629. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0633\u062a\u0646\u0634\u0642 \u0644\u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0642\u0648\u0645 \u0641\u064a\u0647 \u0628\u0627\u0644\u0632\u0641\u064a\u0631.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0648\u0627\u0629 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621. \u0623\u064a\u064b\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0630\u064a \u062a\u062e\u062a\u0627\u0631\u0647\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n<ol>\n<li>\u0623\u063a\u0644\u0642 \u0639\u064a\u0646\u064a\u0643 \u0648\u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0641\u0633 \u0628\u0647\u0627 \u0639\u0627\u062f\u0629 \u0644\u0639\u062f\u0629 \u0623\u0646\u0641\u0627\u0633.<\/li>\n<li>\u062b\u0645\u060c \u0639\u062f \u0628\u0628\u0637\u0621 1-2-3-4 \u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643.<\/li>\n<li>\u0632\u0641\u064a\u0631 \u0644\u0646\u0641\u0633 \u0627\u0644\u0639\u062f \u0623\u0631\u0628\u0639 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0643\u0645\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0623\u0646 \u062a\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0645\u0644\u0621 \u0648\u0627\u0644\u0641\u0631\u0627\u063a \u0641\u064a \u0631\u0626\u062a\u064a\u0643.<\/li>\n<\/ol>\n<p>\u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u0633\u0627\u0648\u064a\u060c \u0642\u062f \u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0639\u062f \u0627\u0644\u062b\u0627\u0646\u064a. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0646\u0641\u0633\u0647.<\/p>\n<h2>5. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0631\u0646\u0627\u0646\u0629<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/healthtide.com\/wp-content\/uploads\/2018\/06\/breathing.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0631\u0646\u0627\u0646\u0629\u060c \u0648\u062a\u0633\u0645\u0649 \u0623\u064a\u0636\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u062a\u0645\u0627\u0633\u0643\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0630\u0644\u0643 \u0628\u0646\u0641\u0633\u0643:<\/p>\n<ol>\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0648\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643.<\/li>\n<li>\u062a\u0646\u0641\u0633 \u0628\u0644\u0637\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u0627\u0644\u0641\u0645 \u0645\u063a\u0644\u0642\u060c \u0644\u0639\u062f\u062f \u0633\u062a \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0644\u0627 \u062a\u0645\u0644\u0623 \u0631\u0626\u062a\u064a\u0643 \u0645\u0645\u062a\u0644\u0626\u0629 \u0628\u0627\u0644\u0647\u0648\u0627\u0621<\/li>\n<li>\u0632\u0641\u064a\u0631 \u0644\u0645\u062f\u0629 \u0633\u062a \u062b\u0648\u0627\u0646\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0645\u063a\u0627\u062f\u0631\u0629 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0648\u0628\u0644\u0637\u0641. \u0644\u0627 \u062a\u062c\u0628\u0631\u0647<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<li>\u064a\u0633\u062a\u063a\u0631\u0642 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0625\u0636\u0627\u0641\u064a\u0629 \u0644\u062a\u0643\u0648\u0646 \u0644\u0627 \u062a\u0632\u0627\u0644 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u064a\u0641 \u064a\u0634\u0639\u0631 \u062c\u0633\u0645\u0643.<\/li>\n<\/ol>\n<h2>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u062c\u064a\u0643\u064a (\u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627)<\/h2>\n<p>\u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0645\u0639 \u0627\u0644\u062c\u0630\u0648\u0631 \u0627\u0644\u0642\u062f\u064a\u0645\u0629\u060c \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0647\u0648 \u0641\u064a \u0642\u0644\u0628 \u0643\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u064a\u0648\u063a\u0627.<\/p>\n<p>\u0634\u0643\u0644 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u064a\u0648\u063a\u0627\u060c \u0628\u0631\u0627\u0646\u0627\u064a\u0627\u0645\u0627\u060c \u0648\u064a\u0634\u0645\u0644 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0645\u0639 \u0627\u0644\u0642\u0644\u0642. \u0648\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0647\u0630\u0647 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0645\u0637\u0648\u0644 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0627\u0644\u0645\u0633\u0627\u0648\u0627\u0629 (\u0633\u0648\u0627\u0621 \u0638\u0647\u0631\u062a \u0623\u0639\u0644\u0627\u0647)\u060c \u0641\u0636\u0644\u0627 \u0639\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0623\u0633\u062f \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0623\u0646\u0641\u064a \u0627\u0644\u0628\u062f\u064a\u0644 (\u0646\u0627\u062f\u064a shodhana).<\/p>\n<h2>6. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0623\u0633\u062f<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/acewebcontent.azureedge.net\/expert-articles\/2016\/07%20-%20Expert%20Articles%20\/2016-12-07-Breathing-Exercises-Reduce-Stress-05.jpg\" alt=\"\" \/><\/figure>\n<p>\u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0623\u0633\u062f \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0642\u0648\u0629. \u0644\u062a\u062c\u0631\u0628\u0629 \u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0623\u0633\u062f:<\/p>\n<ol>\n<li>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0648\u0639\u060c \u0639\u0628\u0648\u0631 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u062a\u0633\u062a\u0631\u064a\u062d \u0623\u0633\u0641\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u060c \u0648\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0628\u0631 \u0623\u0631\u062c\u0644.<\/li>\n<li>\u0623\u062d\u0636\u0631 \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u062a\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639\u0643.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643<\/li>\n<li>\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0645\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0646\u0641\u0633\u0643 \u0623\u0646 \u0646\u0637\u0642 &#8220;\u0647\u0627&#8221;.<\/li>\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0627\u0641\u062a\u062d \u0641\u0645\u0643 \u0639\u0644\u0649 \u0623\u0648\u0633\u0639 \u0646\u0637\u0627\u0642 \u0645\u0645\u0643\u0646 \u0648\u062a\u0645\u0633\u0643 \u0644\u0633\u0627\u0646\u0643\u060c \u0648\u062a\u0645\u062a\u062f \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0646\u062d\u0648 \u0630\u0642\u0646\u0643 \u0628\u0642\u062f\u0631 \u0645\u0627 \u0633\u0648\u0641 \u062a\u0630\u0647\u0628.<\/li>\n<li>\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u0646\u062a\u0635\u0641 \u062c\u0628\u0647\u062a\u0643 (\u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b\u0629) \u0623\u0648 \u0646\u0647\u0627\u064a\u0629 \u0623\u0646\u0641\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li>\n<li>\u0627\u0633\u062a\u0631\u062e\u064a \u0648\u062c\u0647\u0643 \u0648\u0623\u0646\u062a \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u062a\u0649 \u0633\u062a \u0645\u0631\u0627\u062a\u060c \u0648\u062a\u063a\u064a\u064a\u0631 \u0635\u0644\u064a\u0628 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0646\u0642\u0637\u0629 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0637\u0631\u064a\u0642.<\/li>\n<\/ol>\n<h2>7. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u0628\u062f\u064a\u0644<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/thechalkboardmag.com\/wp-content\/uploads\/2015\/09\/ayurvedic-breathing.jpg\" alt=\"\" \/><\/figure>\n<p>\u0644\u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 \u0644\u0644\u062e\u064a\u0627\u0634\u064a\u0645\u060c \u0627\u062c\u0644\u0633 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0631\u064a\u062d\u060c \u0648\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0641\u062a\u062d \u0635\u062f\u0631\u0643.<\/p>\n<p>\u0627\u0631\u0642\u062f \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0641\u064a \u062d\u0636\u0646\u0643 \u0648\u0627\u0631\u0641\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649. \u062b\u0645 \u0628\u0642\u064a\u0629 \u0627\u0644\u0645\u0624\u0634\u0631 \u0648\u0627\u0644\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0648\u0633\u0637\u0649 \u0645\u0646 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0639\u0644\u0649 \u062c\u0628\u0647\u062a\u0643\u060c \u0628\u064a\u0646 \u0627\u0644\u062d\u0627\u062c\u0628\u064a\u0646. \u0623\u063a\u0644\u0642 \u0639\u064a\u0646\u064a\u0643\u060c \u0648\u0627\u0633\u062a\u0646\u0634\u0642 \u0648\u0627\u0632\u0641\u0631 \u0645\u0646 \u0623\u0646\u0641\u0643.<\/p>\n<ol>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0625\u063a\u0644\u0627\u0642 \u0641\u062a\u062d\u0629 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0633\u062a\u0646\u0634\u0627\u0642\u0647\u0627 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li>\n<li>\u0642\u0631\u0635\u0629 \u0627\u0644\u0623\u0646\u0641 \u0645\u063a\u0644\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0625\u0635\u0628\u0639 \u0627\u0644\u062e\u0627\u062a\u0645\u060c \u0648\u062d\u0628\u0633 \u0627\u0644\u062a\u0646\u0641\u0633 \u0641\u064a \u0644\u062d\u0638\u0629.<\/li>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0625\u0635\u0628\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u062e\u064a\u0627\u0634\u064a\u0645 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0641\u064a \u0627\u0646\u062a\u0638\u0627\u0631 \u0644\u062d\u0638\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u064a\u0633\u062a\u0646\u0634\u0642 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0646\u0641 \u0627\u0644\u0623\u064a\u0645\u0646.<\/li>\n<li>\u0642\u0631\u0635\u0629 \u0623\u0646\u0641\u0643 \u0645\u063a\u0644\u0642\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629.<\/li>\n<li>\u0627\u0644\u0622\u0646\u060c \u0627\u0641\u062a\u062d \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0632\u0641\u064a\u0631\u060c \u062a\u0646\u062a\u0638\u0631 \u0644\u062d\u0638\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0633\u062a\u0646\u0634\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li>\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062f\u0648\u0631\u0629 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0645\u0627 \u0645\u0646\u062e\u0631 \u064a\u0635\u0644 \u0625\u0644\u0649 10 \u0645\u0631\u0627\u062a. \u0643\u0644 \u062f\u0648\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 40 \u062b\u0627\u0646\u064a\u0629.<\/li>\n<\/ol>\n<h2>8. \u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u0645\u0648\u062c\u0647<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.guidedmind.com\/_resources\/cache\/img_page-headers_how-it-works-w2000.jpg?t=d31fb863ea49f76627d3a5a73f18d64a\" alt=\"\" \/><\/figure>\n<p>\u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0642\u0644\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0637\u0639 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u062a\u064a \u0625\u062f\u0627\u0645\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0623\u0645\u0644 \u0627\u0644\u0645\u0648\u062c\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0641\u064a \u0645\u0643\u0627\u0646 \u0628\u0627\u0631\u062f \u0648\u0645\u0638\u0644\u0645 \u0648\u0645\u0631\u064a\u062d \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u062b\u0645 \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u0627\u0644\u062a\u0633\u062c\u064a\u0644\u0627\u062a \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u062c\u0633\u0645\u0643 \u0648\u062b\u0628\u0627\u062a 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