{"id":16288,"date":"2023-12-29T14:00:00","date_gmt":"2023-12-29T14:00:00","guid":{"rendered":"https:\/\/stebby.eu\/?p=16288"},"modified":"2024-01-10T14:02:04","modified_gmt":"2024-01-10T14:02:04","slug":"hingamisterapeut-oma-narvisusteemi-ja-vaimse-tervise-eest-hoolitsemine-peaks-olema-elementaarne-nagu-hambapesu","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/hingamisterapeut-oma-narvisusteemi-ja-vaimse-tervise-eest-hoolitsemine-peaks-olema-elementaarne-nagu-hambapesu\/","title":{"rendered":"Hingamisterapeut: \u201cOma n\u00e4rvis\u00fcsteemi ja vaimse tervise eest hoolitsemine peaks olema elementaarne nagu hambapesu!\u201d"},"content":{"rendered":"\n<p>Hingamine tundub imelihtne \u2013 on see ju midagi, mida k\u00f5ik kogu aeg teevad ja pead selle \u00fcle \u00fcldiselt ei vaevata. Tegelikult tasuks hingamisele m\u00f5elda k\u00fcll, sest hingamine on justkui n\u00e4htamatu niit, mis seob vaimu kehaga. Seda t\u00f5estab kas v\u00f5i t\u00f5ik, et stressirohkesse olukorda sattudes muutub pea k\u00f5igi hingamine automaatselt ning \u00f5hku t\u00f5mmatakse kopsudesse tavap\u00e4rasest l\u00fchemate ja kiiremate hinget\u00f5mmetega. Rahunemiseks on teada-tuntud soovitus aga esmalt hingamine korda saada ja alles seej\u00e4rel edasi tegutseda.&nbsp;<\/p>\n\n\n\n<p><a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.facebook.com\/elina.kadaja\">Hingamisterapeut Elina Kadaja<\/a>&nbsp;kinnitab, et kui harjutada end hingama teadlikult, saab \u00e4revaid olukordi t\u00f5epoolest kontrollida ja kasutada hingamist stressi tekkimise ajal rahustava vahendina. \u201cKindlasti ei ole sel midagi tegemist esoteerikaga,\u201d toonitab Elina ning r\u00e4\u00e4gib intervjuus, kuidas ta ise j\u00f5udis biod\u00fcnaamilise&nbsp; hingamiseni, kuidas aitab see keskenduda ja kaost eneses korrastama hakata v\u00f5i sootuks v\u00e4ltida.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>T\u00f6ine stress viis teadliku hingamiseni<\/strong><\/h4>\n\n\n\n<p>Elina meenutab, et aastate eest hakkasid teda t\u00f6ise stressi t\u00f5ttu vaevama tohutud \u00e4revushood. Seda lausa nii, et kui telefon helises ning ta n\u00e4gi ekraanil \u00fclemuse numbrit ja nime, tikkusid pisarad silma. \u201cNutsin kontoris vahelduva eduga hommikust \u00f5htuni, \u00f5htuti magama j\u00e4\u00e4da ei suutnud, kui uinusingi, oli uni kehv ja hommikul \u00e4rkasin v\u00e4sinuna,\u201d kirjeldab Elina ja avaldab, et l\u00f5puks kirjutati talle v\u00e4lja antidepressandid ja unerohud.&nbsp;<\/p>\n\n\n\n<p>\u201cOlen siiani arvamusel, et need on v\u00e4ga kasulikud preparaadid. Aga minule isiklikult ja selles keskkonnas need tookord ei toiminud \u2013 rohud tegid mu apaatseks, k\u00e4isin t\u00f6\u00f6l edasi, kuigi tegelikult oleksin pidanud toksilisest keskkonnast v\u00e4ljuma,\u201d s\u00f5nab Elina.<\/p>\n\n\n\n<p>Kuna ravimid teda selles olukorras ei aidanud, otsis Elina teisi p\u00e4\u00e4seteid ja keskendus meditatsiooni \u00f5ppimisele. See aitas keerulises olukorras vaimset tervist tasakaalus hoida.&nbsp;Teekonda alustas Elina m\u00f5ttega omandada tehnikaid vaid enda jaoks ning meditatsiooni ja Eckhart Tolle raamatu \u201cSiin ja praegu: kohaloleku j\u00f5ud\u201d abiga l\u00f5i ta endale elluj\u00e4\u00e4misstrateegia \u2013 \u00f5ppis, kuidas saab ennast eraldi v\u00f5tta sellest, mis toimub ja mida ta tunneb ning leidis endas l\u00f5puks otsusekindluse esitada t\u00f6\u00f6le lahkumisavaldus.<\/p>\n\n\n\n<p>Enda arendamisest Elina aga ei loobunud ning tegeles edasi meditatsiooniga, l\u00e4ks joogakursustele ja trauma vabastamise kursustele. Lisaks alustas ka massaa\u017ei \u00f5ppimisega, sest sai aru, et tema keha oli nii lukus, et uued teadmised olid v\u00e4ga vajalikud. Juhtumisi valdas massaa\u017ei\u00f5petaja ka hingamistehnikaid ning korraldas parasjagu koolitust Eestis. \u201cL\u00e4ksin ekspromt kohale ja mu esimene hingamiskogemus oli erakordselt v\u00f5imas, l\u00f5dvestav ja vabastav,\u201d meenutab Elina. Hingamisega teadlikult tegeledes n\u00e4gi ta iseenda m\u00f5tlemises ja f\u00fc\u00fcsises v\u00e4ga kiireid positiivseid muutusi, see oli \u00e4\u00e4retult motiveeriv, tekitas tahtmise hingamist\u00f6\u00f6ga edasi tegeleda ja muidugi ka soovi teistele n\u00e4idata ning \u00f5petada, et nii iseenesestm\u00f5istetav asi nagu hingamine v\u00f5ib tuua ellu olulisi muutusi. Nii saigi Elinast hingamisterapeut.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hingamine aitab vabaneda m\u00f5ttem\u00fcrast<\/strong><\/h4>\n\n\n\n<p>Biod\u00fcnaamiline hingamine ja traumavabastuse s\u00fcsteem on kehale orienteeritud teraapia vorm. Protsessi k\u00e4igus laetakse keha hapnikuga ja kasutatakse liikumise ja h\u00e4\u00e4limise kombinatsiooni, et vabastada pingeid. Aktiveeritakse ja l\u00f5dvestatakse meelt, keha ja vaimu, kasutades teadusp\u00f5hist n\u00e4rvis\u00fcsteemi tasakaalustavat meetodit.<\/p>\n\n\n\n<p>Teadlik hingamine leevendab j\u00e4rgmisi seisundeid:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>t\u00e4helepanuh\u00e4ire,<\/li><li>apnoe,<\/li><li>\u00e4revus,<\/li><li>krooniline v\u00e4simus,<\/li><li>depressioon,<\/li><li>keskendumisraskused,<\/li><li>obsessiiv-kompulsiivne h\u00e4ire,<\/li><li>f\u00fc\u00fcsiline\/emotsionaalne valu,<\/li><li>posttraumaatiline stressi h\u00e4ire,<\/li><li>stressiga seotud haigused,<\/li><li>trauma,<\/li><li>unetus.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Iga\u00fchele oma<\/strong><\/h4>\n\n\n\n<p>Hingamismeetodeid on erinevaid ning iga\u00fcks peab leidma just endale sobiliku vormi ja juhendaja. Elina m\u00e4rgib, et n\u00e4iteks biod\u00fcnaamilises hingamises, millega tema tegeleb, ei tehta sisse- ja v\u00e4ljahingamise vahel pause ega hoita hinge kinni.&nbsp;<\/p>\n\n\n\n<p>\u201cAitan enda juurde tulnutel leida \u00fcles need kohad, kus n\u00e4rvis\u00fcsteem on kusagile nii-\u00f6elda \u201ckinni j\u00e4\u00e4nud\u201d ja siis tekkinud pinged ja \u00e4revuse s\u00fcgava teadliku hingamise abiga kehast v\u00e4lja saada,\u201d s\u00f5nab Elina.&nbsp;Ta r\u00f5hutab, et \u00fcleloomulike j\u00f5ududega pole sel mingit pistmist ning toob n\u00e4ite \u00fchest enda naiskliendist, kes tegi aastaid t\u00f6\u00f6l v\u00e4gevat karj\u00e4\u00e4ri ja soovis j\u00e4\u00e4da lapseootele, kuid see ei \u00f5nnestunud kuidagi. Ka mitte kunstliku viljastamise abiga.&nbsp;Kui naine l\u00f5puks Elina juurde j\u00f5udis, oli ta omadega l\u00e4bi nii f\u00fc\u00fcsiliselt kui ka vaimselt. \u201cHingamisteraapia abiga avanes naisele nagu uus m\u00f5ttemaailm ja ei \u2013 ta ei ole imekombel rasestunud, k\u00fcll aga on hingamine aidanud lapse saamise sooviga rahu teha ja m\u00f5elda hoopis adopteerimisprotsessile,\u201d avaldab Elina \u00fche tahu hingamise kasulikkusest.&nbsp;<\/p>\n\n\n\n<p>Elina soovitab, et teadlik hingamine aitab l\u00e4bi suurematest \u00e4revushoogudest ja stressist, kuid otse loomulikult v\u00f5iks hingama tulla ka ennetavalt \u2013 siis kui raskeid probleeme veel ei ole, see aitab neid v\u00e4ltida ja takistab j\u00f5udmast sinnani, kus on juba v\u00e4ga raske ja tunne, et enam \u00fcldse ei jaksa.&nbsp;<\/p>\n\n\n\n<p>Uuringudki kinnitavad, et ligi 90 protsendi haiguste algp\u00f5hjus on stress. \u201cOma n\u00e4rvis\u00fcsteemi ja vaimse tervise eest hoolitsemine peaks olema elementaarne nagu hambapesu ja hingamine ning meditatsioon aitavad seda teha,\u201d on Elina veendunud. K\u00fcll aga viitab ta, et hingamisteraapia on vastun\u00e4idustatud neile, kel on tugevad s\u00fcdame r\u00fctmih\u00e4ired, epilepsia v\u00f5i \u00f5rnas perioodis rasedus.<\/p>\n\n\n\n<p>\u201cKuigi v\u00f5iks arvata, et mehed on pigem pelglikud ennast avama, siis minu juures grupi- ja ka privaatteraapiates k\u00e4ivad lisaks naistele ka mehed,\u201d julgustab Elina mehigi hingamist\u00f6\u00f6d katsetama.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Ta m\u00f6\u00f6nab, et kuigi ta ise on teadliku hingamisega s\u00fcgavalt tuttav, tuleb temalgi ette \u00e4revaid hetki. \u201cKui tekib mingi emotsionaalne proovikivi, v\u00f5tan endale aega, et lubada tunne l\u00e4bi tunda ja&nbsp; s\u00fcgavalt hingata. Nii saan tekkinud emotsiooni \u00e4ra lasta, l\u00f5dvestun ning j\u00f5uan vastuseni, kuidas edasi minna ja k\u00fcsimus ei j\u00e4\u00e4 p\u00e4he ketrama,\u201d selgitab Elina, kuidas hingamist\u00f6\u00f6 aitab tal stressist l\u00e4bi minna ja iseennast hoida.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hingamisterapeut soovitab: harjutus, mis sobib igas olukorras<\/strong><\/h4>\n\n\n\n<p>Elina Kadaja soovitab lihtsa hingamisharjutuse olukorraks, kus tunned, et sind tabab \u00e4revus, tugev ebameeldiv emotsioon v\u00f5i soovid vabal hetkel enda jaoks lihtsalt midagi kasulikku teha.&nbsp;<\/p>\n\n\n\n<p>Hinga l\u00e4bi nina s\u00fcgavalt sisse ning j\u00e4lgi, et sul k\u00f5ht ja rind m\u00f5lemad sissehingamise ajal t\u00f5useksid. Samal ajal peaks terve torso justkui laienema nii k\u00fclgedele, ette kui ka taha. Siruta ennast nii \u00fcles- kui allapoole. Seej\u00e4rel hinga l\u00e4bi suu v\u00e4lja ning j\u00e4lgi, et k\u00f5ht langeks sissepoole ja torso kitseneks. P\u00fc\u00fca selliselt teha paar hingamisharjutust v\u00e4hemalt poole minuti jooksul (v\u00f5imalusel muidugi kauem ja rohkem).<\/p>\n\n\n\n<p>Selliselt hingamine rahustab n\u00e4rvis\u00fcsteemi, sest keskendud hingamisele, mitte emotsioonile v\u00f5i kaosele, mis sind parasjagu tabas. Elina juhendatud hingamisr\u00e4nnakuid saad kuulata Spotifyst&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/open.spotify.com\/show\/5exSPRESOYU3SfI9Ru17YY?si=aaf8f23482284b29&amp;fbclid=IwAR1cv0-JhFDKlRS4cUq4I7iaGnqi0Dzxywqo3rhP7KYj4KMk8gZRea26OmY&amp;nd=1&amp;dlsi=6178e715d2a04a08\">SIIT<\/a>.<\/p>\n\n\n\n<p>Hingamisteraapia v\u00f5imaluste kohta leiad t\u00e4psema info Stebby keskkonnast&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/app.stebby.eu\/search?countries=EE&amp;orderBy=default&amp;query=hinga&amp;pages=2\">SIIT<\/a>.<\/p>\n\n\n\n<p>Veel \u00fcle 8500 v\u00f5imaluse investeerida heaolusse leiad veebilehelt&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"http:\/\/stebby.eu\/\">stebby.eu.<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"Hingamine tundub imelihtne \u2013 on see ju midagi, mida k\u00f5ik kogu aeg teevad ja pead selle \u00fcle \u00fcldiselt ei vaevata. Tegelikult tasuks hingamisele m\u00f5elda k\u00fcll, sest hingamine on justkui n\u00e4htamatu niit, mis seob vaimu kehaga. Seda t\u00f5estab kas v\u00f5i t\u00f5ik, et stressirohkesse olukorda sattudes muutub pea k\u00f5igi hingamine automaatselt ning \u00f5hku t\u00f5mmatakse kopsudesse tavap\u00e4rasest l\u00fchemate&#8230;","protected":false},"author":8,"featured_media":16289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,25],"tags":[],"class_list":["post-16288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tervis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hingamisterapeut: \u201cOma n\u00e4rvis\u00fcsteemi ja vaimse tervise eest hoolitsemine peaks olema elementaarne nagu hambapesu!\u201d - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/hingamisterapeut-oma-narvisusteemi-ja-vaimse-tervise-eest-hoolitsemine-peaks-olema-elementaarne-nagu-hambapesu\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hingamisterapeut: \u201cOma n\u00e4rvis\u00fcsteemi ja vaimse tervise eest hoolitsemine peaks olema elementaarne nagu hambapesu!\u201d - Stebby\" \/>\n<meta property=\"og:description\" content=\"Hingamine tundub imelihtne \u2013 on see ju midagi, mida k\u00f5ik kogu aeg teevad ja pead selle \u00fcle \u00fcldiselt ei vaevata. Tegelikult tasuks hingamisele m\u00f5elda k\u00fcll, sest hingamine on justkui n\u00e4htamatu niit, mis seob vaimu kehaga. 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