{"id":2485,"date":"2026-06-19T23:00:56","date_gmt":"2026-06-19T23:00:56","guid":{"rendered":"https:\/\/olylife.international\/uncategorized\/daily-breathwork-wellness-2026-06-20\/"},"modified":"2026-06-19T23:00:56","modified_gmt":"2026-06-19T23:00:56","slug":"bai-tap-tho-hang-ngay-giup-cai-thien-suc-khoe-2026-06-20","status":"publish","type":"post","link":"https:\/\/olylife.international\/vn\/suc-khoe\/bai-tap-tho-hang-ngay-giup-cai-thien-suc-khoe-2026-06-20\/","title":{"rendered":"Ti\u00eau \u0111i\u1ec3m ng\u00e0y th\u1ee9 B\u1ea3y: S\u1ee9c m\u1ea1nh ch\u1eefa l\u00e0nh c\u1ee7a k\u1ef9 thu\u1eadt th\u1edf"},"content":{"rendered":"<p>H\u01a1i th\u1edf lu\u00f4n b\u00ean b\u1ea1n \u2014 v\u00e0 n\u00f3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t trong nh\u1eefng c\u00f4ng c\u1ee5 ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe b\u1ecb \u0111\u00e1nh gi\u00e1 th\u1ea5p nh\u1ea5t m\u00e0 b\u1ea1n \u0111ang s\u1edf h\u1eefu. Th\u1ee9 B\u1ea3y tu\u1ea7n n\u00e0y, ch\u00fang ta s\u1ebd t\u1eadp trung v\u00e0o... <strong>th\u1edf<\/strong>\u0110\u00f3 l\u00e0 ph\u01b0\u01a1ng ph\u00e1p \u0111\u01a1n gi\u1ea3n, c\u1ed5 x\u01b0a s\u1eed d\u1ee5ng h\u01a1i th\u1edf c\u00f3 \u00fd th\u1ee9c \u0111\u1ec3 h\u1ed7 tr\u1ee3 c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed.<\/p>\n<h2>H\u00edt th\u1edf l\u00e0 g\u00ec?<\/h2>\n<p>K\u1ef9 thu\u1eadt th\u1edf \u0111\u1ec1 c\u1eadp \u0111\u1ebfn b\u1ea5t k\u1ef3 ho\u1ea1t \u0111\u1ed9ng th\u1ef1c h\u00e0nh c\u00f3 ch\u1ee7 \u0111\u00edch n\u00e0o nh\u1eb1m ki\u1ec3m so\u00e1t nh\u1ecbp th\u1edf c\u1ee7a b\u1ea1n. T\u1eeb truy\u1ec1n th\u1ed1ng pranayama c\u1ee7a yoga \u0111\u1ebfn c\u00e1c k\u1ef9 thu\u1eadt th\u1edf h\u1ed9p hi\u1ec7n \u0111\u1ea1i \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng b\u1edfi nh\u1eefng ng\u01b0\u1eddi \u1ee9ng c\u1ee9u kh\u1ea9n c\u1ea5p, c\u00e1c n\u1ec1n v\u0103n h\u00f3a tr\u00ean to\u00e0n th\u1ebf gi\u1edbi t\u1eeb l\u00e2u \u0111\u00e3 nh\u1eadn ra r\u1eb1ng <em>L\u00e0m sao<\/em> C\u00e1ch b\u1ea1n th\u1edf \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u1ea3m x\u00fac c\u1ee7a b\u1ea1n.<\/p>\n<p>Nghi\u00ean c\u1ee9u cho th\u1ea5y h\u00edt th\u1edf ch\u1eadm r\u00e3i, c\u00f3 ch\u1ee7 \u0111\u00edch c\u00f3 th\u1ec3 k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m \u2014 ch\u1ebf \u0111\u1ed9 \u201cngh\u1ec9 ng\u01a1i v\u00e0 ph\u1ee5c h\u1ed3i\u201d t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. M\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2023 \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 tr\u00ean <em>T\u1ea1p ch\u00ed Cell Reports Medicine<\/em> Nghi\u00ean c\u1ee9u cho th\u1ea5y ch\u1ec9 n\u0103m ph\u00fat t\u1eadp th\u1edf c\u00f3 c\u1ea5u tr\u00fac \u0111\u00e3 mang l\u1ea1i nh\u1eefng c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 h\u01a1n v\u1ec1 t\u00e2m tr\u1ea1ng v\u00e0 s\u1ef1 b\u00ecnh t\u0129nh v\u1ec1 th\u1ec3 ch\u1ea5t so v\u1edbi c\u00f9ng kho\u1ea3ng th\u1eddi gian thi\u1ec1n ch\u00e1nh ni\u1ec7m.<\/p>\n<h2>Ba k\u1ef9 thu\u1eadt \u0111\u01a1n gi\u1ea3n b\u1ea1n c\u00f3 th\u1ec3 th\u1eed ngay h\u00f4m nay<\/h2>\n<h3>1. H\u00edt th\u1edf theo h\u00ecnh h\u1ed9p (4-4-4-4)<\/h3>\n<p>H\u00edt v\u00e0o trong 4 nh\u1ecbp. Gi\u1eef h\u01a1i trong 4 nh\u1ecbp. Th\u1edf ra trong 4 nh\u1ecbp. Gi\u1eef h\u01a1i trong 4 nh\u1ecbp. L\u1eb7p l\u1ea1i 4 v\u00f2ng. K\u1ef9 thu\u1eadt n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c c\u00e1c binh s\u0129 SEAL c\u1ee7a H\u1ea3i qu\u00e2n v\u00e0 nh\u00e2n vi\u00ean c\u1ee9u h\u1ed9 kh\u1ea9n c\u1ea5p s\u1eed d\u1ee5ng \u0111\u1ec3 gi\u1eef t\u1eadp trung trong \u0111i\u1ec1u ki\u1ec7n \u00e1p l\u1ef1c.<\/p>\n<h3>2. H\u00edt th\u1edf s\u00e2u v\u00e0 th\u1edf ra h\u1ebft c\u1ee1<\/h3>\n<p>H\u00edt v\u00e0o trong 4 nh\u1ecbp, sau \u0111\u00f3 th\u1edf ra trong 6-8 nh\u1ecbp. K\u00e9o d\u00e0i h\u01a1i th\u1edf ra c\u00f3 th\u1ec3 gi\u00fap k\u00edch th\u00edch d\u00e2y th\u1ea7n kinh ph\u1ebf v\u1ecb, m\u00e0 c\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00f3 li\u00ean quan \u0111\u1ebfn vi\u1ec7c gi\u1ea3m nh\u1ecbp tim v\u00e0 c\u1ea3m gi\u00e1c th\u01b0 th\u00e1i h\u01a1n. H\u00e3y th\u1eed c\u00e1ch n\u00e0y tr\u01b0\u1edbc khi \u0111i ng\u1ee7 \u2014 n\u00f3 k\u1ebft h\u1ee3p tuy\u1ec7t v\u1eddi v\u1edbi m\u1ed9t... <a href=\"https:\/\/olylife.international\/vn\/suc-khoe\/cac-bien-phap-tu-nhien-giup-ngu-ngon\/\">th\u00f3i quen ng\u1ee7 t\u1ef1 nhi\u00ean<\/a>.<\/p>\n<h3>3. H\u01a1i th\u1edf ba ph\u1ea7n (Dirga Pranayama)<\/h3>\n<p>H\u00edt th\u1edf s\u00e2u v\u00e0o b\u1ee5ng, sau \u0111\u00f3 v\u00e0o l\u1ed3ng ng\u1ef1c, r\u1ed3i \u0111\u1ebfn ph\u1ea7n ng\u1ef1c tr\u00ean \u2014 l\u1ea5p \u0111\u1ea7y t\u1eeb d\u01b0\u1edbi l\u00ean tr\u00ean. Th\u1edf ra theo chi\u1ec1u ng\u01b0\u1ee3c l\u1ea1i. K\u1ef9 thu\u1eadt yoga n\u00e0y c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 trao \u0111\u1ed5i oxy \u0111\u1ea7y \u0111\u1ee7 h\u01a1n v\u00e0 gi\u00fap gi\u1ea3i ph\u00f3ng c\u0103ng th\u1eb3ng t\u00edch t\u1ee5 trong c\u01a1 th\u1ec3.<\/p>\n<h2>Khi n\u00e0o n\u00ean luy\u1ec7n t\u1eadp<\/h2>\n<p>\u0110i\u1ec1u tuy\u1ec7t v\u1eddi c\u1ee7a k\u1ef9 thu\u1eadt th\u1edf l\u00e0 b\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u, b\u1ea5t c\u1ee9 l\u00fac n\u00e0o. H\u00e3y th\u1eed xem:<\/p>\n<ul>\n<li><strong>Vi\u1ec7c \u0111\u1ea7u ti\u00ean v\u00e0o bu\u1ed5i s\u00e1ng<\/strong> \u2014 T\u1ea1o m\u1ed9t b\u1ea7u kh\u00f4ng kh\u00ed th\u01b0 th\u00e1i cho ng\u00e0y c\u1ee7a b\u1ea1n<\/li>\n<li><strong>Trong m\u1ed9t kho\u1ea3nh kh\u1eafc c\u0103ng th\u1eb3ng<\/strong> \u2014 th\u1eadm ch\u00ed ch\u1ec9 c\u1ea7n ba h\u01a1i th\u1edf s\u00e2u c\u0169ng c\u00f3 th\u1ec3 thay \u0111\u1ed5i tr\u1ea1ng th\u00e1i c\u1ee7a b\u1ea1n<\/li>\n<li><strong>Tr\u01b0\u1edbc khi ng\u1ee7<\/strong> \u2014 k\u1ebft h\u1ee3p v\u1edbi m\u00f3n \u0103n y\u00eau th\u00edch c\u1ee7a b\u1ea1n <a href=\"https:\/\/olylife.international\/vn\/suc-khoe\/cac-bien-phap-tu-nhien-giup-ngu-ngon\/\">c\u00e1c bi\u1ec7n ph\u00e1p t\u1ef1 nhi\u00ean gi\u00fap ng\u1ee7 ngon<\/a><\/li>\n<li><strong>Ngo\u00e0i tr\u1eddi, gi\u1eefa thi\u00ean nhi\u00ean<\/strong> \u2014 k\u1ebft h\u1ee3p v\u1edbi <a href=\"https:\/\/olylife.international\/vn\/suc-khoe\/tam-rung-shinrin-yoko-hang-ngay-18-06-2026\/\">t\u1eafm r\u1eebng<\/a> cho m\u1ed9t tr\u1ea3i nghi\u1ec7m th\u1ef1c s\u1ef1 v\u1eefng ch\u1eafc<\/li>\n<\/ul>\n<h2>M\u1ed9t s\u1ef1 b\u1ed5 sung t\u1ef1 nhi\u00ean cho s\u1ee9c kh\u1ecfe to\u00e0n di\u1ec7n<\/h2>\n<p>Luy\u1ec7n th\u1edf kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t, th\u1ef1c ph\u1ea9m ch\u1ee9c n\u0103ng hay th\u1ebb th\u00e0nh vi\u00ean ph\u00f2ng t\u1eadp. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 nhi\u1ec1u v\u1ea5n \u0111\u1ec1 s\u1ee9c kh\u1ecfe, t\u1eeb... <a href=\"https:\/\/olylife.international\/vn\/suc-khoe\/thuc-pham-chong-viem\/\">gi\u1ea3m vi\u00eam<\/a> \u0111\u1ec3 c\u1ea3i thi\u1ec7n <a href=\"https:\/\/olylife.international\/vn\/suc-khoe\/loi-ich-cua-dan-luu-bach-huyet\/\">d\u00f2ng ch\u1ea3y b\u1ea1ch huy\u1ebft<\/a> \u2014 t\u1ea5t c\u1ea3 ch\u1ec9 th\u00f4ng qua h\u00e0nh \u0111\u1ed9ng \u0111\u01a1n gi\u1ea3n l\u00e0 h\u00edt th\u1edf c\u00f3 ch\u1ee7 \u0111\u00edch.<\/p>\n<p><strong>Th\u1eed th\u00e1ch cu\u1ed1i tu\u1ea7n c\u1ee7a b\u1ea1n:<\/strong> H\u00e3y ch\u1ecdn m\u1ed9t trong ba k\u1ef9 thu\u1eadt tr\u00ean v\u00e0 th\u1ef1c h\u00e0nh trong n\u0103m ph\u00fat h\u00f4m nay. Quan s\u00e1t c\u00e1ch c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u1ea1n ph\u1ea3n \u1ee9ng. B\u1ea1n c\u00f3 th\u1ec3 ng\u1ea1c nhi\u00ean khi th\u1ea5y ch\u1ec9 v\u00e0i h\u01a1i th\u1edf c\u00f3 \u00fd th\u1ee9c c\u0169ng c\u00f3 th\u1ec3 thay \u0111\u1ed5i c\u1ea3 ng\u00e0y c\u1ee7a b\u1ea1n \u0111\u1ebfn th\u1ebf n\u00e0o. \ud83c\udf3f<\/p>","protected":false},"excerpt":{"rendered":"<p>Your breath is always with you \u2014 and it may be one of the most underrated wellness tools you already have. This Saturday, we&#8217;re shining a spotlight on breathwork: the simple, ancient practice of using conscious breathing to support your body and mind. What Is Breathwork? Breathwork refers to any intentional practice of controlling your&#8230;<\/p>","protected":false},"author":1,"featured_media":2484,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[71],"tags":[],"class_list":["post-2485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"taxonomy_info":{"category":[{"value":71,"label":"Wellness"}]},"featured_image_src_large":["https:\/\/olylife.international\/wp-content\/uploads\/2026\/06\/daily-breathwork-wellness-20260620.jpg",1344,752,false],"author_info":{"display_name":"matthewjonjones@gmail.com","author_link":"https:\/\/olylife.international\/vn\/author\/matthewjonjonesgmail-com\/"},"comment_info":0,"category_info":[{"term_id":71,"name":"Wellness","slug":"wellness","term_group":0,"term_taxonomy_id":71,"taxonomy":"category","description":"","parent":0,"count":76,"filter":"raw","cat_ID":71,"category_count":76,"category_description":"","cat_name":"Wellness","category_nicename":"wellness","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/2485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/comments?post=2485"}],"version-history":[{"count":0,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/2485\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/2484"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=2485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=2485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=2485"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}