{"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\/hi\/8-breathing-exercises-to-try-when-you-feel-anxious\/","title":{"rendered":"8 \u0936\u094d\u0935\u093e\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092c \u0906\u092a \u091a\u093f\u0902\u0924\u093f\u0924 \u092e\u0939\u0938\u0942\u0938"},"content":{"rendered":"<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u0947\u0926\u092e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0940 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\u091c\u093f\u0938\u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u093e, \u092c\u0948\u0920\u0928\u093e \u092f\u093e \u0932\u0947\u091f\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/p>\n<h2>2. \u092a\u0947\u091f \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u093e<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hfwnj.com\/wp-content\/uploads\/2018\/01\/What-Belly-Breathing-Looks-Like.png\" alt=\"\" \/><\/figure>\n<p>\u0905\u092a\u0928\u0947 \u0921\u093e\u092f\u093e\u092b\u094d\u0930\u093e\u092e \u0938\u0947 \u0936\u094d\u0935\u093e\u0938 (\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093f \u0938\u093f\u0930\u094d\u092b \u0905\u092a\u0928\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u092c\u0948\u0920\u0924\u093e \u0939\u0948) \u0915\u093e\u092e \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 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\u0915\u0947 \u0932\u093f\u090f \u0926\u093f\u0928 \u092e\u0947\u0902 \u0924\u0940\u0928 \u092f\u093e \u091a\u093e\u0930 \u092c\u093e\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\u092f\u0926\u093f \u0906\u092a \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0921\u093e\u092f\u093e\u092b\u094d\u0930\u093e\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092a\u0939\u0932\u0940 \u092c\u093e\u0930 \u092e\u0947\u0902 \u0925\u0915\u093e\u0928 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092f\u0939 \u0906\u0938\u093e\u0928 \u0939\u094b 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src=\"https:\/\/remind-selfcare.com\/wp-content\/uploads\/elementor\/thumbs\/Relax-Breathing-Equal-Pic-1-olozegp6jderiwf2f77uulzkqhzfsase9kswv8mmm8.png\" alt=\"\" \/><\/figure>\n<p>\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e \u092f\u094b\u0917 \u0915\u0940 \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u0938\u093e\u0927\u0928\u093e \u0938\u0947 \u0909\u092a\u091c\u0940 \u0936\u094d\u0935\u093e\u0938 \u0915\u093e \u090f\u0915 \u0905\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u092e\u093e\u0928 \u0936\u094d\u0935\u093e\u0938 \u0939\u0948\u0964 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0915\u093f \u0906\u092a \u0909\u0938\u0940 \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0901\u0938 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 \u091c\u093f\u0924\u0928\u093e \u0906\u092a \u0938\u093e\u0901\u0938 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0906\u092a \u092c\u0948\u0920\u0947 \u092f\u093e \u0932\u0947\u091f\u0947-\u0932\u0947\u091f\u0947 \u0939\u0941\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947 \u0938\u092e\u093e\u0928 \u0936\u094d\u0935\u093e\u0938 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u092a \u091c\u094b \u092d\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902, \u0906\u0930\u093e\u092e \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n<ol>\n<li>\u0905\u092a\u0928\u0940 \u0906\u0901\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u094b \u0914\u0930 \u091c\u093f\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0906\u092a \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0915\u0908 \u0938\u093e\u0902\u0938 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u093e\u0964<\/li>\n<li>\u092b\u093f\u0930, \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0917\u093f\u0928\u0924\u0940 1-2-3-4 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0936\u094d\u0935\u093e\u0938\u0964<\/li>\n<li>\u090f\u0915 \u0939\u0940 \u091a\u093e\u0930 \u0938\u0947\u0915\u0902\u0921 \u0915\u0940 \u0917\u093f\u0928\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0964<\/li>\n<li>\u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902, \u0905\u092a\u0928\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u092a\u0930\u093f\u092a\u0942\u0930\u094d\u0923\u0924\u093e \u0914\u0930 \u0916\u093e\u0932\u0940\u092a\u0928 \u0915\u0940 \u092d\u093e\u0935\u0928\u093e\u0913\u0902 \u0915\u0947 \u092a\u094d\u0930\u0924\u093f \u0938\u091a\u0947\u0924 \u0930\u0939\u0947\u0902\u0964<\/li>\n<\/ol>\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0938\u092e\u093e\u0928 \u0936\u094d\u0935\u093e\u0938 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u091c\u093e\u0930\u0940 \u0930\u0916\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a\u0915\u0940 \u0926\u0942\u0938\u0930\u0940 \u0917\u093f\u0928\u0924\u0940 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u0936\u094d\u0935\u093e\u0938 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902 \u0914\u0930 \u0909\u0938\u0940 \u0915\u094b \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0947\u0902\u0964<\/p>\n<h2>5. \u0938\u0941\u0928\u093e\u0908 \u0926\u0947\u0924\u0940 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u093e<\/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>\u0938\u0941\u0928\u093e\u0908 \u0926\u0947\u0924\u0940 \u0938\u093e\u0902\u0938, \u091c\u093f\u0938\u0947 \u0938\u0941\u0938\u0902\u0917\u0924 \u0936\u094d\u0935\u093e\u0938 \u092d\u0940 \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948, \u0906\u092a\u0915\u094b \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u0906\u091c\u092e\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/p>\n<ol>\n<li>\u0932\u0947\u091f \u091c\u093e\u0913 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0906\u0901\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u094b\u0964<\/li>\n<li>\u0927\u0940\u0930\u0947 \u0938\u0947 \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u093e\u0902\u0938, \u092e\u0941\u0902\u0939 \u092c\u0902\u0926 \u0915\u0930 \u0926\u093f\u092f\u093e, \u091b\u0939 \u0938\u0947\u0915\u0902\u0921 \u0915\u0940 \u0917\u093f\u0928\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u094b \u092d\u0940 \u0939\u0935\u093e \u0938\u0947 \u092d\u0930\u093e \u0928 \u092d\u0930\u0947\u0902\u0964<\/li>\n<li>\u091b\u0939 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f, \u0905\u092a\u0928\u0940 \u0938\u093e\u0902\u0938 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0914\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0947 \u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0928 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>10 \u092e\u093f\u0928\u091f \u0924\u0915 \u091c\u093e\u0930\u0940 \u0930\u0916\u0947\u0902\u0964<\/li>\n<li>\u0905\u092d\u0940 \u092d\u0940 \u0915\u0941\u091b \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u092e\u093f\u0928\u091f \u0932\u0947\u0902 \u0914\u0930 \u0907\u0938 \u092c\u093e\u0924 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u0948\u0938\u093e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n<\/ol>\n<h2>\u092f\u094b\u0917\u093e\u0938\u0928 (\u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e)<\/h2>\n<p>\u092f\u094b\u0917 \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u091c\u0921\u093c\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948, \u0914\u0930 \u0936\u094d\u0935\u093e\u0938 \u092f\u094b\u0917 \u0915\u0947 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092c\u0926\u0932\u093e\u0935 \u0915\u0947 \u0926\u093f\u0932 \u092e\u0947\u0902 \u0939\u0948 \u0964<\/p>\n<p>\u092f\u094b\u0917 \u0915\u0947 \u090f\u0915 \u0930\u0942\u092a, \u092a\u094d\u0930\u093e\u0923\u093e\u092f\u093e\u092e, \u0915\u0908 \u0936\u094d\u0935\u093e\u0938 \u0935\u093f\u0935\u093f\u0927\u0924\u093e\u0913\u0902 \u0915\u093f \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0938\u093e\u0925 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u0907\u0928\u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u092e\u0947\u0902 \u0932\u0902\u092c\u0940 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0938\u092e\u093e\u0928 \u0936\u094d\u0935\u093e\u0938 (\u0926\u094b\u0928\u094b\u0902 \u090a\u092a\u0930 \u091a\u093f\u0924\u094d\u0930\u093f\u0924) \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0936\u0947\u0930 \u0915\u0940 \u0938\u093e\u0902\u0938 \u0914\u0930 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0928\u0925\u0941\u0928\u0947 \u0936\u094d\u0935\u093e\u0938 (\u0928\u0926\u0940 \u0936\u094b\u0927\u093e\u0928\u093e) \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n<h2>6. \u0936\u0947\u0930 \u0915\u0940 \u0938\u093e\u0902\u0938<\/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>\u0936\u0947\u0930 \u0915\u0940 \u0938\u093e\u0902\u0938 \u092e\u0947\u0902 \u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948 \u0964 \u0936\u0947\u0930 \u0915\u0940 \u0938\u093e\u0902\u0938 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/p>\n<ol>\n<li>\u090f\u0915 \u0918\u0941\u091f\u0928\u093e \u091f\u0947\u0915\u0915\u0930 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091c\u093e\u0913, \u0905\u092a\u0928\u0947 \u091f\u0916\u0928\u0947 \u0915\u094b \u092a\u093e\u0930 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0928\u0940\u091a\u0947 \u0906\u0930\u093e\u092e \u0964 \u092f\u0926\u093f \u092f\u0939 \u0938\u094d\u0925\u093f\u0924\u093f \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0924\u094b \u0915\u094d\u0930\u0949\u0938-\u0932\u0947\u0917\u094d\u0921 \u092c\u0948\u0920\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0924\u0915 \u0932\u093e\u090f\u0902, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0916\u0940\u0902\u091a\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u090f\u0915 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092e\u0941\u0902\u0939 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092c\u093e\u0939\u0930 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902, \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b &#8220;\u0939\u093e&#8221; \u092e\u0941\u0916\u0930 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/li>\n<li>\u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928, \u0905\u092a\u0928\u0947 \u092e\u0941\u0902\u0939 \u0915\u094b \u0909\u0924\u0928\u093e \u091a\u094c\u0921\u093c\u093e \u0916\u094b\u0932\u0947\u0902 \u091c\u093f\u0924\u0928\u093e \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u091c\u0940\u092d \u0915\u094b \u092c\u093e\u0939\u0930 \u091a\u093f\u092a\u0915\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0947 \u0905\u092a\u0928\u0940 \u0920\u094b\u0921\u093c\u0940 \u0915\u0940 \u0913\u0930 \u0916\u0940\u0902\u091a\u0924\u0947 \u0939\u0941\u090f \u091c\u0939\u093e\u0902 \u0924\u0915 \u092f\u0939 \u091c\u093e\u0928\u093e \u0939\u094b\u0917\u093e\u0964<\/li>\n<li>\u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0938\u092e\u092f \u0905\u092a\u0928\u0947 \u092e\u093e\u0925\u0947 (\u0924\u0940\u0938\u0930\u0940 \u0906\u0902\u0916) \u092f\u093e \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0947 \u0905\u0902\u0924 \u0915\u0947 \u092c\u0940\u091a \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u091a\u0947\u0939\u0930\u0947 \u0915\u094b \u0906\u0930\u093e\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u092b\u093f\u0930 \u0938\u0947 \u0936\u094d\u0935\u093e\u0938 \u0964<\/li>\n<li>\u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u094b \u091b\u0939 \u092c\u093e\u0930 \u0924\u0915 \u0926\u094b\u0939\u0930\u093e\u090f\u0902, \u091c\u092c \u0906\u092a \u0906\u0927\u0947 \u0930\u093e\u0938\u094d\u0924\u0947 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u094d\u0930\u0949\u0938 \u0915\u094b \u092c\u0926\u0932\u0947\u0902\u0964<\/li>\n<\/ol>\n<h2>7. \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0928\u0925\u0941\u0928\u0947 \u0936\u094d\u0935\u093e\u0938<\/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>\u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0928\u0925\u0941\u0928\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u091c\u0917\u0939 \u092e\u0947\u0902 \u092c\u0948\u0920 \u091c\u093e\u0913, \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0932\u0902\u092c\u093e \u0914\u0930 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0916\u094b\u0932\u0928\u0947 \u0964<\/p>\n<p>\u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u094b \u0905\u092a\u0928\u0940 \u0917\u094b\u0926 \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u093e \u0926\u093e\u0939\u093f\u0928\u093e \u0939\u093e\u0925 \u0909\u0920\u093e\u090f\u0902\u0964 \u092b\u093f\u0930, \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0939\u093e\u0925 \u0915\u0940 \u0938\u0942\u091a\u0915 \u0914\u0930 \u092e\u0927\u094d\u092f\u092e \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092e\u093e\u0925\u0947 \u092a\u0930, \u092d\u094c\u0902\u0939\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u0906\u0902\u0916\u0947\u0902 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902, \u0938\u093e\u0902\u0938 \u0932\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u093e\u0901\u0938 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<ol>\n<li>\u0926\u093e\u090f\u0902 \u0939\u093e\u0925 \u0915\u0947 \u0928\u0925\u0941\u0928\u0947 \u0915\u094b \u092c\u0902\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0905\u0902\u0917\u0942\u0920\u0947 \u0915\u093e \u092a\u094d\u0930\u092f\u094b\u0917 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092c\u093e\u0908\u0902 \u0913\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u091a\u0941\u091f\u0915\u0940 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0905\u0902\u0917\u0942\u0920\u0947 \u0914\u0930 \u0905\u0902\u0917\u0942\u0920\u0940 \u0909\u0902\u0917\u0932\u0940 \u0915\u0947 \u092c\u0940\u091a \u092c\u0902\u0926 \u0915\u0930 \u0926\u093f\u092f\u093e, \u090f\u0915 \u092a\u0932 \u0915\u0947 \u0932\u093f\u090f \u0938\u093e\u0902\u0938 \u092e\u0947\u0902 \u092a\u0915\u0921\u093c \u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0928\u0925\u0941\u0928\u0947 \u0915\u094b \u092c\u0902\u0926 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0926\u093e\u0908\u0902 \u0913\u0930 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0926\u093e\u0939\u093f\u0928\u0940 \u0930\u093f\u0902\u0917 \u092b\u093f\u0902\u0917\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902, \u092b\u093f\u0930 \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u092a\u0932 \u0915\u0940 \u092a\u094d\u0930\u0924\u0940\u0915\u094d\u0937\u093e \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0938\u0939\u0940 \u0928\u0925\u0941\u0928\u0947 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902\u0964<\/li>\n<li>\u091a\u0941\u091f\u0915\u0940 \u0905\u092a\u0928\u0940 \u0928\u093e\u0915 \u092b\u093f\u0930 \u0938\u0947 \u092c\u0902\u0926 \u0915\u0930 \u0926\u093f\u092f\u093e, \u090f\u0915 \u092a\u0932 \u0915\u0947 \u0932\u093f\u090f \u0930\u0941\u0915\u0947 \u0964<\/li>\n<li>\u0905\u092c, \u092c\u093e\u0908\u0902 \u0913\u0930 \u0916\u094b\u0932\u0947\u0902 \u0914\u0930 \u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f, \u090f\u0915 \u092a\u0932 \u0915\u093e \u0907\u0902\u0924\u091c\u093e\u0930 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0906\u092a \u092b\u093f\u0930 \u0938\u0947 \u0936\u094d\u0935\u093e\u0938 \u0932\u0947\u0902\u0964<\/li>\n<li>\u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0914\u0930 10 \u092c\u093e\u0930 \u0924\u0915 \u092f\u093e \u0924\u094b \u0928\u0925\u0941\u0928\u0947 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0938\u093e\u0901\u0938 \u0932\u0947\u0928\u0947 \u0915\u0947 \u0907\u0938 \u091a\u0915\u094d\u0930 \u0915\u094b \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u091a\u0915\u094d\u0930 \u092e\u0947\u0902 40 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0915\u093e \u0938\u092e\u092f \u0932\u0917\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/li>\n<\/ol>\n<h2>8. \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0927\u094d\u092f\u093e\u0928<\/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>\u0915\u0941\u091b \u0932\u094b\u0917 \u0924\u0928\u093e\u0935 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0935\u093e\u0932\u0940 \u0938\u094b\u091a \u0915\u0947 \u092a\u0948\u091f\u0930\u094d\u0928 \u092e\u0947\u0902 \u0935\u094d\u092f\u0935\u0927\u093e\u0928 \u0921\u093e\u0932\u0915\u0930 \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\u0906\u092a \u090f\u0915 \u0936\u093e\u0902\u0924, \u0905\u0902\u0927\u0947\u0930\u0947, \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u091c\u0917\u0939 \u092a\u0930 \u092c\u0948\u0920\u0915\u0930 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0915\u0947 \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092b\u093f\u0930, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0924\u0947 \u0939\u0941\u090f \u0914\u0930 \u0905\u092a\u0928\u0940 \u0936\u094d\u0935\u093e\u0938 \u0915\u094b \u0938\u094d\u0925\u093f\u0930 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0930\u093f\u0915\u0949\u0930\u094d\u0921\u093f\u0902\u0917 \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u0947\u0902\u0964<\/p>\n<p>\u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0927\u094d\u092f\u093e\u0928 \u0930\u093f\u0915\u0949\u0930\u094d\u0921\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u090f\u0915 \u0936\u093e\u0902\u0924, \u0915\u092e \u0924\u0928\u093e\u0935\u0917\u094d\u0930\u0938\u094d\u0924 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915\u0924\u093e \u0915\u0940 \u0915\u0932\u094d\u092a\u0928\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u091a\u0930\u0923\u094b\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u094b \u0918\u0941\u0938\u092a\u0948\u0920 \u0915\u0947 \u0935\u093f\u091a\u093e\u0930\u094b\u0902 \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u091a\u093f\u0902\u0924\u093e \u0915\u094b \u091f\u094d\u0930\u093f\u0917\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u092f\u0926\u093f \u0906\u092a \u091a\u093f\u0902\u0924\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u092c\u0947\u0926\u092e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u0915\u0940 \u0924\u0915\u0928\u0940\u0915 \u0939\u0948 \u0906\u092a \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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