{"id":4122,"date":"2015-05-23T15:58:28","date_gmt":"2015-05-23T12:58:28","guid":{"rendered":"https:\/\/peaasi.ee\/ru\/votted-rahunemiseks\/"},"modified":"2025-09-07T11:44:13","modified_gmt":"2025-09-07T08:44:13","slug":"votted-rahunemiseks","status":"publish","type":"post","link":"https:\/\/peaasi.ee\/ru\/votted-rahunemiseks\/","title":{"rendered":"Tehnikad rahunemiseks"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div id=\"fb-root\"><\/div>\n[vc_row][vc_column][vc_cta h2=&#187;&#187; h4=&#187;Kiire l\u00f5\u00f5gastumine&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; css_animation=&#187;top-to-bottom&#187; css=&#187;.vc_custom_1757234375940{background-color: #F3F4D4 !important;}&#187; use_custom_fonts_h4=&#187;true&#187;]\n<ul>\n<li>Hinga 3-4 korda s\u00fcgavalt sisse ja v\u00e4lja<\/li>\n<li>Suru k\u00e4ed rusikasse ja lase siis l\u00f5dvaks<\/li>\n<li>V\u00e4lja hingates \u00fctle \u201cl\u00f5dvestan\u201d<\/li>\n<li>Kujuta ette, et sa hoiad \u00e4revust rusikates ning see kaob \u00e4ra, kui sa l\u00f5dvestad rusikad<\/li>\n<\/ul>\n<p>Viimane pinge kaob, kui k\u00e4si raputad.[\/vc_cta][vc_cta h2=&#187;&#187; h4=&#187;Maandamine&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; css_animation=&#187;top-to-bottom&#187; css=&#187;.vc_custom_1757234522537{background-color: #F3F4D4 !important;}&#187; use_custom_fonts_h4=&#187;true&#187;]Nii p\u00fcsid oleviku turvalisuses kui keskkond on turvaline, siis V\u00d5ID tunda end turvaliselt<\/p>\n<p>Nimeta ruumis 3-5 neutraalset:<\/p>\n<ul>\n<li>asja, mida n\u00e4ed (nt. v\u00e4rvi v\u00f5i kuju j\u00e4rgi);<\/li>\n<li>mida kuuled (nt. telefon heliseb, tramm s\u00f5idab, kell tiksub, keegi r\u00e4\u00e4gib);<\/li>\n<li>mida keha tunneb (nt. puust k\u00e4etuge, tooli istumise all, selga vastu tooli, varbaid kinganinas).<\/li>\n<\/ul>\n[\/vc_cta][vc_cta h2=&#187;&#187; h4=&#187;Turvakoht \u2013 RAHUNEMINE KUJUTLUSE ABIL&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; css_animation=&#187;top-to-bottom&#187; css=&#187;.vc_custom_1757234568727{background-color: #F3F4D4 !important;}&#187; use_custom_fonts_h4=&#187;true&#187;]\n<ul>\n<li>Sea end mugavasse asendisse. Keskendu hetkeks hingamisele, pane t\u00e4hele kuidas sa sisse ja kuidas v\u00e4lja hingad. Kui m\u00e4rkad m\u00f5tteid, siis vaata neid kui pilvi, mis liiguvad, ja millele otsustad mitte t\u00e4helepanu p\u00f6\u00f6rata, ja keskendu taas hingamisele. Pingutada pole vaja.<\/li>\n<li>J\u00e4lgi, kuidas lihased (kaelalihased, \u00f5lapiirkond, k\u00f5hu- ja seljalihased) l\u00f5\u00f5gastuvad ja keha rahuneb. J\u00e4tka \u00fchtlast hingamist.<\/li>\n<li>N\u00fc\u00fcd kujutle end meelep\u00e4rasesse kohta, kus sul on rahulik ja turvaline olla. See v\u00f5ib olla koht sinu praegusest elust v\u00f5i varasemast ajast, see v\u00f5ib olla ka v\u00e4ljam\u00f5eldud koht. Oluline on, et see koht sinu meele sees seostub turvalise ja kaitstud tundega.<\/li>\n<li>Pane t\u00e4hele, millised on v\u00e4rvid, millised on helid, pane t\u00e4hele l\u00f5hnasid.<\/li>\n<li>Pane t\u00e4hele, milline on emotsioon. Koge, kuidas sind valdab kindlustunne ja rahu.<\/li>\n<li>Kui su keha tunneb end turvaliselt ja rahulikult, siis sa v\u00f5id seda head tunnet veel suurendada, tehes kordam\u00f6\u00f6da vasaku ja parema k\u00e4ega n\u00e4iteks p\u00f5lvedele \u00fche patsu; n\u00e4iteks vasak-parem, vasak-parem, kokku 6 korda. Nii salvestad selle hea tunde oma keham\u00e4lusse.<\/li>\n<li>L\u00f5petuseks \u00fctle endale \u201eKui avan silmad ja tunnen end kindlana ja rahulikuna.\u201c<\/li>\n<\/ul>\n[\/vc_cta][vc_cta h2=&#187;&#187; h4=&#187;Rahustav hingamine&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; css_animation=&#187;top-to-bottom&#187; css=&#187;.vc_custom_1757234621167{background-color: #F3F4D4 !important;}&#187; use_custom_fonts_h4=&#187;true&#187;]\n<ul>\n<li>&nbsp;Hinga l\u00e4bi nina \u2013 pikad, aeglased, \u00fchtlased, vaiksed &nbsp;hinget\u00f5mbed<\/li>\n<li>&nbsp;P\u00fc\u00fca hingata diafragmaga. Sisse hingates diafragma t\u00f5useb, v\u00e4lja hingates vajub. L\u00f5dvesta&nbsp;rinnakorv. See ei t\u00f5use ega lange palju. V\u00f5id panna \u00fche k\u00e4e diafragmale ja teise rinnale. Nii&nbsp;saad j\u00e4lgida, missuguse kohaga sa hingad. Hingates nii sisse kui v\u00e4lja, loe neljani.<\/li>\n<li>T\u00e4htis on, et v\u00e4ljahingamine kestaks v\u00e4hemalt niisama kaua kui sissehingamine. Kui&nbsp;keskendusid v\u00e4ljahingamisele, on kergem sissehingamist pikendada.<\/li>\n<li>Harjuta iga p\u00e4ev 5-10 minutit.<\/li>\n<li>Lisaharjutus. L\u00f5dvestav hingamine: sisse hingates lausu endamisi \u201erahu\u201c, v\u00e4lja hingates&nbsp;\u201el\u00f5dvestu\u201c.<\/li>\n<\/ul>\n[\/vc_cta][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_cta h2=&#187;&#187; h4=&#187;Kiire l\u00f5\u00f5gastumine&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; css_animation=&#187;top-to-bottom&#187; css=&#187;.vc_custom_1757234375940{background-color: #F3F4D4 !important;}&#187; use_custom_fonts_h4=&#187;true&#187;] Hinga 3-4 korda s\u00fcgavalt sisse ja v\u00e4lja Suru k\u00e4ed rusikasse ja lase siis l\u00f5dvaks V\u00e4lja hingates \u00fctle \u201cl\u00f5dvestan\u201d Kujuta ette, et sa hoiad \u00e4revust rusikates ning see kaob \u00e4ra, kui sa l\u00f5dvestad rusikad Viimane pinge kaob, kui k\u00e4si raputad.[\/vc_cta][vc_cta h2=&#187;&#187; h4=&#187;Maandamine&#187; h4_font_container=&#187;tag:h4|text_align:left&#187; h4_use_theme_fonts=&#187;yes&#187; 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