{"id":2681,"date":"2026-07-11T23:01:25","date_gmt":"2026-07-11T23:01:25","guid":{"rendered":"https:\/\/olylife.international\/uncategorized\/daily-breathwork-techniques-2026-07-12\/"},"modified":"2026-07-11T23:01:25","modified_gmt":"2026-07-11T23:01:25","slug":"cac-ky-thuat-tho-hang-ngay-12-07-2026","status":"publish","type":"post","link":"https:\/\/olylife.international\/vn\/suc-khoe\/cac-ky-thuat-tho-hang-ngay-12-07-2026\/","title":{"rendered":"Chu\u1ea9n b\u1ecb cho ng\u00e0y Ch\u1ee7 nh\u1eadt: 3 k\u1ef9 thu\u1eadt th\u1edf gi\u00fap thi\u1ebft l\u1eadp l\u1ea1i t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3 trong tu\u1ea7n n\u00e0y."},"content":{"rendered":"

Ch\u1ee7 nh\u1eadt l\u00e0 th\u1eddi \u0111i\u1ec3m ho\u00e0n h\u1ea3o \u0111\u1ec3 ch\u1eadm l\u1ea1i, t\u1ef1 nh\u00ecn nh\u1eadn b\u1ea3n th\u00e2n v\u00e0 thi\u1ebft l\u1eadp t\u00e2m th\u1ebf cho tu\u1ea7n m\u1edbi. M\u1ed9t trong nh\u1eefng c\u00f4ng c\u1ee5 \u0111\u01a1n gi\u1ea3n nh\u01b0ng m\u1ea1nh m\u1ebd nh\u1ea5t b\u1ea1n c\u00f3 th\u1ec3 th\u00eam v\u00e0o th\u00f3i quen ch\u0103m s\u00f3c s\u1ee9c kh\u1ecfe c\u1ee7a m\u00ecnh l\u00e0 g\u00ec? B\u00e0i t\u1eadp th\u1edf.<\/strong><\/p>\n

C\u00e1c k\u1ef9 thu\u1eadt th\u1edf c\u00f3 ki\u1ec3m so\u00e1t \u0111\u00e3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng h\u00e0ng ngh\u00ecn n\u0103m trong c\u00e1c b\u1ed9 m\u00f4n nh\u01b0 yoga, Th\u00e1i C\u1ef1c Quy\u1ec1n v\u00e0 y h\u1ecdc c\u1ed5 truy\u1ec1n Trung Qu\u1ed1c. Nghi\u00ean c\u1ee9u hi\u1ec7n \u0111\u1ea1i cho th\u1ea5y r\u1eb1ng vi\u1ec7c luy\u1ec7n th\u1edf c\u00f3 ch\u1ee7 \u0111\u00edch c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n s\u1ef1 t\u1eadp trung v\u00e0 th\u1eadm ch\u00ed gi\u00fap \u0111i\u1ec1u h\u00f2a h\u1ec7 th\u1ea7n kinh. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 ba k\u1ef9 thu\u1eadt b\u1ea1n c\u00f3 th\u1ec3 th\u1eed trong tu\u1ea7n n\u00e0y. \ud83c\udf3f<\/p>\n

1. H\u00edt th\u1edf theo h\u00ecnh h\u1ed9p (4-4-4-4)<\/h2>\n

Ph\u00f9 h\u1ee3p nh\u1ea5t cho:<\/strong> Gi\u1ea3m lo \u00e2u v\u00e0 t\u0103ng c\u01b0\u1eddng kh\u1ea3 n\u0103ng t\u1eadp trung<\/p>\n

K\u1ef9 thu\u1eadt th\u1edf h\u1ed9p \u0111\u01b0\u1ee3c c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean v\u00e0 nh\u00e2n vi\u00ean c\u1ee9u h\u1ed9 \u01b0a chu\u1ed9ng v\u00ec s\u1ef1 \u0111\u01a1n gi\u1ea3n v\u00e0 hi\u1ec7u qu\u1ea3. Nghi\u00ean c\u1ee9u \u0111\u01b0\u1ee3c c\u00f4ng b\u1ed1 trong Nh\u1eefng ti\u1ebfn b\u1ed9 trong t\u00e2m l\u00fd h\u1ecdc<\/em> \u0110i\u1ec1u n\u00e0y cho th\u1ea5y n\u00f3 c\u00f3 th\u1ec3 gi\u00fap 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 ti\u00eau h\u00f3a\u201d t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3 b\u1ea1n.<\/p>\n

C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

    \n
  1. H\u00edt v\u00e0o ch\u1eadm r\u00e3i b\u1eb1ng m\u0169i trong 4 l\u01b0\u1ee3t<\/strong><\/li>\n
  2. N\u00edn th\u1edf trong 4 l\u01b0\u1ee3t<\/strong><\/li>\n
  3. Th\u1edf ra t\u1eeb t\u1eeb b\u1eb1ng mi\u1ec7ng trong 4 l\u01b0\u1ee3t<\/strong><\/li>\n
  4. Gi\u1eef tr\u1ed1ng trong 4 l\u01b0\u1ee3t<\/strong><\/li>\n<\/ol>\n

    L\u1eb7p l\u1ea1i 4-6 v\u00f2ng. H\u00e3y th\u1eed tr\u01b0\u1edbc m\u1ed9t cu\u1ed9c h\u1ecdp, trong l\u00fac di chuy\u1ec3n ho\u1eb7c nh\u01b0 m\u1ed9t ph\u1ea7n c\u1ee7a b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c h\u00e0ng ng\u00e0y. th\u1ef1c h\u00e0nh thi\u1ec1n \u0111\u1ecbnh<\/a>.<\/p>\n

    2. K\u1ef9 thu\u1eadt th\u1edf 4-7-8 (H\u01a1i th\u1edf th\u01b0 gi\u00e3n)<\/h2>\n

    Ph\u00f9 h\u1ee3p nh\u1ea5t cho:<\/strong> Th\u01b0 gi\u00e3n tr\u01b0\u1edbc khi ng\u1ee7<\/p>\n

    K\u1ef9 thu\u1eadt n\u00e0y, \u0111\u01b0\u1ee3c Ti\u1ebfn s\u0129 Andrew Weil ph\u1ed5 bi\u1ebfn, b\u1eaft ngu\u1ed3n t\u1eeb th\u1ef1c h\u00e0nh pranayama trong yoga. Vi\u1ec7c th\u1edf ra k\u00e9o d\u00e0i c\u00f3 th\u1ec3 gi\u00fap l\u00e0m ch\u1eadm nh\u1ecbp tim v\u00e0 chu\u1ea9n b\u1ecb cho c\u01a1 th\u1ec3 b\u1ea1n m\u1ed9t gi\u1ea5c ng\u1ee7 ngon.<\/p>\n

    C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

      \n
    1. H\u00edt v\u00e0o nh\u1eb9 nh\u00e0ng b\u1eb1ng m\u0169i trong 4 l\u01b0\u1ee3t<\/strong><\/li>\n
    2. N\u00edn th\u1edf trong 7 l\u01b0\u1ee3t \u0111\u1ebfm<\/strong><\/li>\n
    3. Th\u1edf ra ho\u00e0n to\u00e0n b\u1eb1ng mi\u1ec7ng trong 8 l\u01b0\u1ee3t<\/strong><\/li>\n<\/ol>\n

      H\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi 3-4 chu k\u1ef3. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y k\u1ebft h\u1ee3p r\u1ea5t t\u1ed1t v\u1edbi vi\u1ec7c th\u01b0 gi\u00e3n. tinh d\u1ea7u nh\u01b0 o\u1ea3i h\u01b0\u01a1ng<\/a> tr\u00ean g\u1ed1i c\u1ee7a b\u1ea1n.<\/p>\n

      3. Th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh (th\u1edf b\u1ee5ng)<\/h2>\n

      Ph\u00f9 h\u1ee3p nh\u1ea5t cho:<\/strong> Qu\u1ea3n l\u00fd c\u0103ng th\u1eb3ng v\u00e0 n\u0103ng l\u01b0\u1ee3ng h\u00e0ng ng\u00e0y<\/p>\n

      H\u1ea7u h\u1ebft ch\u00fang ta \u0111\u1ec1u th\u1edf n\u00f4ng b\u1eb1ng ng\u1ef1c m\u00e0 kh\u00f4ng nh\u1eadn ra. Theo m\u1ed9t nghi\u00ean c\u1ee9u n\u0103m 2017, th\u1edf b\u1eb1ng c\u01a1 ho\u00e0nh gi\u00fap khai th\u00e1c t\u1ed1i \u0111a dung t\u00edch ph\u1ed5i v\u00e0 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ee9c cortisol. Nh\u1eefng ti\u1ebfn b\u1ed9 trong khoa h\u1ecdc th\u1ea7n kinh con ng\u01b0\u1eddi<\/em>.<\/p>\n

      C\u00e1ch th\u1ef1c hi\u1ec7n:<\/strong><\/p>\n

        \n
      1. \u0110\u1eb7t m\u1ed9t tay l\u00ean ng\u1ef1c v\u00e0 m\u1ed9t tay l\u00ean b\u1ee5ng.<\/li>\n
      2. H\u00edt th\u1edf ch\u1eadm r\u00e3i b\u1eb1ng m\u0169i \u2014 b\u1ee5ng b\u1ea1n s\u1ebd ph\u1ed3ng l\u00ean trong khi ng\u1ef1c v\u1eabn t\u01b0\u01a1ng \u0111\u1ed1i \u1ed5n \u0111\u1ecbnh.<\/li>\n
      3. Th\u1edf ra nh\u1eb9 nh\u00e0ng qua \u0111\u00f4i m\u00f4i m\u00edm ch\u1eb7t, c\u1ea3m nh\u1eadn b\u1ee5ng m\u00ecnh x\u1eb9p xu\u1ed1ng.<\/li>\n<\/ol>\n

        H\u00e3y d\u00e0nh 5-10 ph\u00fat m\u1ed7i s\u00e1ng \u0111\u1ec3 luy\u1ec7n t\u1eadp. C\u00e2n nh\u1eafc k\u1ebft h\u1ee3p vi\u1ec7c n\u00e0y v\u1edbi... C\u00e1c lo\u1ea1i th\u1ea3o d\u01b0\u1ee3c th\u00edch nghi nh\u01b0 ashwagandha<\/a> \u0110\u1ec3 h\u1ed7 tr\u1ee3 th\u00eam cho kh\u1ea3 n\u0103ng \u1ee9ng ph\u00f3 v\u1edbi c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n su\u1ed1t c\u1ea3 ng\u00e0y.<\/p>\n

        Th\u1eed th\u00e1ch thi\u1ebft l\u1eadp ng\u00e0y Ch\u1ee7 nh\u1eadt c\u1ee7a b\u1ea1n<\/h2>\n

        Nh\u1eb7t m\u1ed9t k\u1ef9 thu\u1eadt<\/strong> H\u00e3y ch\u1ecdn m\u1ed9t trong nh\u1eefng \u0111i\u1ec1u trong danh s\u00e1ch tr\u00ean v\u00e0 cam k\u1ebft th\u1ef1c h\u00e0nh ch\u00fang trong th\u1eddi gian ch\u1ec9... 5 ph\u00fat m\u1ed7i s\u00e1ng<\/strong> Tu\u1ea7n n\u00e0y th\u00f4i. Ch\u1ec9 v\u1eady th\u00f4i \u2014 kh\u00f4ng c\u00f3 b\u00e0i t\u1eadp ph\u1ee9c t\u1ea1p, kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t. Ch\u1ec9 c\u1ea7n b\u1ea1n v\u00e0 h\u01a1i th\u1edf c\u1ee7a m\u00ecnh.<\/p>\n

        \u0110\u1ebfn th\u1ee9 S\u00e1u, h\u00e3y \u0111\u1ec3 \u00fd xem b\u1ea1n c\u1ea3m th\u1ea5y th\u1ebf n\u00e0o. Nhi\u1ec1u ng\u01b0\u1eddi cho bi\u1ebft kh\u1ea3 n\u0103ng t\u1eadp trung \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n, ph\u1ea3n \u1ee9ng b\u00ecnh t\u0129nh h\u01a1n tr\u01b0\u1edbc c\u0103ng th\u1eb3ng v\u00e0 ch\u1ea5t l\u01b0\u1ee3ng gi\u1ea5c ng\u1ee7 t\u1ed1t h\u01a1n ch\u1ec9 sau m\u1ed9t tu\u1ea7n th\u1ef1c h\u00e0nh h\u00edt th\u1edf \u0111\u1ec1u \u0111\u1eb7n.<\/p>\n

        C\u01a1 th\u1ec3 b\u1ea1n v\u1ed1n \u0111\u00e3 bi\u1ebft c\u00e1ch th\u1edf \u2014 tu\u1ea7n n\u00e0y, h\u00e3y c\u00f9ng nhau th\u1edf m\u1ed9t c\u00e1ch c\u00f3 ch\u1ee7 \u0111\u00edch.<\/strong> \u2728<\/p>","protected":false},"excerpt":{"rendered":"

        Sunday is the perfect time to slow down, check in with yourself, and set the tone for the week ahead. One of the simplest \u2014 yet most powerful \u2014 tools you can add to your wellness routine? Breathwork. Controlled breathing techniques have been used for thousands of years in practices like yoga, Tai Chi, and…<\/p>","protected":false},"author":1,"featured_media":2680,"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-2681","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\/07\/daily-breathwork-techniques-20260712.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":115,"filter":"raw","cat_ID":71,"category_count":115,"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\/2681","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=2681"}],"version-history":[{"count":0,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/posts\/2681\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media\/2680"}],"wp:attachment":[{"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/media?parent=2681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/categories?post=2681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/olylife.international\/vn\/wp-json\/wp\/v2\/tags?post=2681"}],"curies":[{"name":"trang web","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}