{"id":2515,"date":"2026-06-14T23:04:23","date_gmt":"2026-06-14T16:04:23","guid":{"rendered":"https:\/\/thienthuctinh.com\/cach-tho-4-7-8-lam-diu-he-than-kinh"},"modified":"2026-09-02T08:46:49","modified_gmt":"2026-09-02T01:46:49","slug":"cach-tho-4-7-8-lam-diu-he-than-kinh","status":"publish","type":"post","link":"https:\/\/thienthuctinh.com\/en\/cach-tho-4-7-8-lam-diu-he-than-kinh","title":{"rendered":"4-7-8 Breathing: A Technique to Calm the Nervous System in 1 Minute"},"content":{"rendered":"<h2>C\u00e1ch th\u1edf 4-7-8 l\u00e0 g\u00ec v\u00e0 t\u1ea1i sao n\u00f3 hi\u1ec7u qu\u1ea3?<\/h2>\n<p>C\u00e1ch th\u1edf 4-7-8 l\u00e0 k\u1ef9 thu\u1eadt h\u00edt v\u00e0o trong 4 gi\u00e2y, n\u00edn th\u1edf 7 gi\u00e2y, th\u1edf ra ch\u1eadm trong 8 gi\u00e2y \u2014 m\u1ed9t chu k\u1ef3 k\u00e9o d\u00e0i ch\u01b0a \u0111\u1ea7y 20 gi\u00e2y nh\u01b0ng c\u00f3 th\u1ec3 l\u00e0m thay \u0111\u1ed5i tr\u1ea1ng th\u00e1i sinh l\u00fd c\u1ee7a b\u1ea1n g\u1ea7n nh\u01b0 ngay l\u1eadp t\u1ee9c. K\u1ef9 thu\u1eadt n\u00e0y ho\u1ea1t \u0111\u1ed9ng b\u1eb1ng c\u00e1ch k\u00e9o d\u00e0i h\u01a1i th\u1edf ra, t\u1eeb \u0111\u00f3 k\u00edch ho\u1ea1t d\u00e2y th\u1ea7n kinh ph\u1ebf v\u1ecb (vagus nerve) \u2014 c\u1ea7u n\u1ed1i gi\u1eefa n\u00e3o v\u00e0 h\u1ec7 th\u1ea7n kinh t\u1ef1 ch\u1ee7 \u2014 khi\u1ebfn nh\u1ecbp tim ch\u1eadm l\u1ea1i, c\u01a1 th\u1ec3 nh\u1eadn t\u00edn hi\u1ec7u: <em>&#8220;Nguy hi\u1ec3m \u0111\u00e3 qua. B\u00e2y gi\u1edd \u0111\u01b0\u1ee3c ngh\u1ec9 r\u1ed3i.&#8221;<\/em><\/p>\n<p>C\u00f3 th\u1ec3 b\u1ea1n t\u1eebng n\u1eb1m tr\u00ean gi\u01b0\u1eddng l\u00fac 1 gi\u1edd s\u00e1ng, m\u1eaft nh\u1eafm nh\u01b0ng \u0111\u1ea7u \u00f3c v\u1eabn ch\u1ea1y kh\u00f4ng ng\u1eebng \u2014 h\u1ebft lo v\u1ec1 cu\u1ed9c h\u1ecdp s\u00e1ng mai \u0111\u1ebfn nh\u1eefng c\u00e2u chuy\u1ec7n ch\u01b0a gi\u1ea3i quy\u1ebft xong. Ho\u1eb7c gi\u1eefa m\u1ed9t bu\u1ed5i chi\u1ec1u c\u0103ng th\u1eb3ng, c\u1ea3 ng\u01b0\u1eddi si\u1ebft l\u1ea1i m\u00e0 kh\u00f4ng bi\u1ebft ph\u1ea3i l\u00e0m g\u00ec. H\u01a1i th\u1edf \u2014 th\u1ee9 b\u1ea1n \u0111ang l\u00e0m ngay l\u00fac n\u00e0y, mi\u1ec5n ph\u00ed, kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u2014 l\u1ea1i l\u00e0 c\u00f4ng c\u1ee5 can thi\u1ec7p tr\u1ef1c ti\u1ebfp v\u00e0o h\u1ec7 th\u1ea7n kinh m\u00e0 kh\u00f4ng c\u1ea7n u\u1ed1ng b\u1ea5t c\u1ee9 th\u1ee9 g\u00ec.<\/p>\n<blockquote>\n<p><em>H\u01a1i th\u1edf l\u00e0 c\u00e2y c\u1ea7u ng\u1eafn nh\u1ea5t gi\u1eefa \u00fd th\u1ee9c v\u00e0 c\u01a1 th\u1ec3. Khi b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh \u0111\u01b0\u1ee3c h\u01a1i th\u1edf, b\u1ea1n \u0111ang n\u00f3i chuy\u1ec7n tr\u1ef1c ti\u1ebfp v\u1edbi h\u1ec7 th\u1ea7n kinh c\u1ee7a m\u00ecnh.<\/em><\/p>\n<\/blockquote>\n<p><strong>L\u01b0u \u00fd quan tr\u1ecdng:<\/strong> N\u1ed9i dung b\u00e0i vi\u1ebft n\u00e0y mang t\u00ednh chia s\u1ebb th\u1ef1c h\u00e0nh v\u00e0 kh\u00f4ng thay th\u1ebf cho th\u0103m kh\u00e1m y t\u1ebf. N\u1ebfu b\u1ea1n \u0111ang tr\u1ea3i qua lo \u00e2u k\u00e9o d\u00e0i, m\u1ea5t ng\u1ee7 m\u00e3n t\u00ednh ho\u1eb7c c\u00f3 v\u1ea5n \u0111\u1ec1 v\u1ec1 h\u00f4 h\u1ea5p, tim m\u1ea1ch, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n tr\u01b0\u1edbc khi \u00e1p d\u1ee5ng b\u1ea5t k\u1ef3 k\u1ef9 thu\u1eadt th\u1edf n\u00e0o.<\/p>\n<h2>H\u1ec7 th\u1ea7n kinh c\u1ee7a b\u1ea1n kh\u00f4ng c\u1ea7n \u0111\u01b0\u1ee3c &#8220;s\u1eeda&#8221; \u2014 n\u00f3 c\u1ea7n \u0111\u01b0\u1ee3c l\u1eafng nghe<\/h2>\n<p>Tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o k\u1ef9 thu\u1eadt, c\u00f3 m\u1ed9t \u0111i\u1ec1u c\u1ea7n hi\u1ec3u r\u00f5: c\u0103ng th\u1eb3ng kh\u00f4ng ph\u1ea3i k\u1ebb th\u00f9. H\u1ec7 th\u1ea7n kinh giao c\u1ea3m (ch\u1ebf \u0111\u1ed9 &#8220;chi\u1ebfn hay ch\u1ea1y&#8221;) \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 b\u1ea3o v\u1ec7 b\u1ea1n. N\u00f3 k\u00edch ho\u1ea1t khi c\u01a1 th\u1ec3 nh\u1eadn th\u1ea5y nguy hi\u1ec3m \u2014 tim \u0111\u1eadp nhanh h\u01a1n, c\u01a1 b\u1eafp c\u0103ng ra, h\u01a1i th\u1edf ng\u1eafn l\u1ea1i.<\/p>\n<p>V\u1ea5n \u0111\u1ec1 l\u00e0: c\u01a1 th\u1ec3 kh\u00f4ng ph\u00e2n bi\u1ec7t \u0111\u01b0\u1ee3c \u0111\u00e2u l\u00e0 h\u1ed5 th\u1eadt, \u0111\u00e2u l\u00e0 deadline th\u1eadt. Khi \u00e1p l\u1ef1c k\u00e9o d\u00e0i ng\u00e0y n\u00e0y qua ng\u00e0y kh\u00e1c, h\u1ec7 th\u1ea7n kinh giao c\u1ea3m g\u1ea7n nh\u01b0 kh\u00f4ng bao gi\u1edd \u0111\u01b0\u1ee3c ngh\u1ec9. \u0110\u00e2y l\u00e0 l\u00fac k\u1ef9 thu\u1eadt th\u1edf tr\u1edf th\u00e0nh c\u00f4ng c\u1ee5 &#8220;\u0111\u1eb7t l\u1ea1i&#8221; (reset) \u2014 kh\u00f4ng ph\u1ea3i \u0111\u1ec3 tr\u1ed1n tr\u00e1nh th\u1ef1c t\u1ebf, m\u00e0 \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u1ee7 b\u00ecnh t\u0129nh \u0111\u1ec3 \u0111\u1ed1i m\u1eb7t v\u1edbi n\u00f3.<\/p>\n<p>B\u1ea1n \u0111ang \u1edf \u0111\u00e2y, \u0111\u1ecdc b\u00e0i n\u00e0y. B\u1ea1n \u0111ang th\u1edf. C\u00e2u h\u1ecfi ch\u1ec9 l\u00e0: b\u1ea1n \u0111ang th\u1edf nh\u01b0 th\u1ebf n\u00e0o?<\/p>\n<h2>H\u01b0\u1edbng d\u1eabn th\u1ef1c h\u00e0nh c\u00e1ch th\u1edf 4-7-8 t\u1eebng b\u01b0\u1edbc<\/h2>\n<p>K\u1ef9 thu\u1eadt n\u00e0y \u0111\u01b0\u1ee3c ph\u1ed5 bi\u1ebfn b\u1edfi b\u00e1c s\u0129 Andrew Weil, l\u1ea5y c\u1ea3m h\u1ee9ng t\u1eeb pranayama (k\u1ef9 thu\u1eadt ki\u1ec3m so\u00e1t h\u01a1i th\u1edf trong yoga). Kh\u00f4ng c\u1ea7n \u1ee9ng d\u1ee5ng. Kh\u00f4ng c\u1ea7n d\u1ee5ng c\u1ee5. Ch\u1ec9 c\u1ea7n m\u1ed9t kh\u00f4ng gian b\u1ea1n c\u00f3 th\u1ec3 ng\u1ed3i ho\u1eb7c n\u1eb1m tho\u1ea3i m\u00e1i.<\/p>\n<h3>Chu\u1ea9n b\u1ecb<\/h3>\n<ul>\n<li>Ng\u1ed3i th\u1eb3ng l\u01b0ng ho\u1eb7c n\u1eb1m ng\u1eeda \u2014 mi\u1ec5n l\u00e0 c\u1ed9t s\u1ed1ng kh\u00f4ng b\u1ecb v\u1eb9o.<\/li>\n<li>\u0110\u1eb7t \u0111\u1ea7u l\u01b0\u1ee1i ch\u1ea1m nh\u1eb9 v\u00e0o v\u00f2m mi\u1ec7ng, ngay ph\u00eda sau r\u0103ng c\u1eeda tr\u00ean. Gi\u1eef nguy\u00ean v\u1ecb tr\u00ed n\u00e0y trong su\u1ed1t qu\u00e1 tr\u00ecnh.<\/li>\n<li>Th\u1edf ra h\u1ebft b\u1eb1ng mi\u1ec7ng, ph\u00e1t ra ti\u1ebfng &#8220;whoosh&#8221; nh\u1eb9 \u0111\u1ec3 l\u00e0m tr\u1ed1ng ph\u1ed5i.<\/li>\n<\/ul>\n<h3>M\u1ed9t chu k\u1ef3 th\u1edf 4-7-8<\/h3>\n<ul>\n<li><strong>4 gi\u00e2y:<\/strong> H\u00edt v\u00e0o b\u1eb1ng m\u0169i, l\u1eb7ng l\u1ebd, \u0111\u1ebfm th\u1ea7m 1-2-3-4.<\/li>\n<li><strong>7 gi\u00e2y:<\/strong> N\u00edn th\u1edf ho\u00e0n to\u00e0n, \u0111\u1ebfm th\u1ea7m 1-2-3-4-5-6-7.<\/li>\n<li><strong>8 gi\u00e2y:<\/strong> Th\u1edf ra ho\u00e0n to\u00e0n b\u1eb1ng mi\u1ec7ng, ph\u00e1t ti\u1ebfng &#8220;whoosh&#8221;, \u0111\u1ebfm th\u1ea7m 1-2-3-4-5-6-7-8.<\/li>\n<\/ul>\n<p>L\u1eb7p l\u1ea1i 4 chu k\u1ef3 nh\u01b0 v\u1eady. T\u1ed5ng th\u1eddi gian: ch\u01b0a \u0111\u1ebfn 2 ph\u00fat.<\/p>\n<blockquote>\n<p><em>\u0110i\u1ec1u l\u00e0m n\u00ean s\u1ee9c m\u1ea1nh c\u1ee7a k\u1ef9 thu\u1eadt n\u00e0y kh\u00f4ng ph\u1ea3i con s\u1ed1 4-7-8. M\u00e0 l\u00e0 t\u1ec9 l\u1ec7: h\u01a1i th\u1edf ra d\u00e0i g\u1ea5p \u0111\u00f4i h\u01a1i th\u1edf v\u00e0o. \u0110\u00e2y ch\u00ednh l\u00e0 t\u00edn hi\u1ec7u b\u1ea1n g\u1eedi \u0111\u1ebfn h\u1ec7 th\u1ea7n kinh: &#8220;B\u00ecnh an r\u1ed3i.&#8221;<\/em><\/p>\n<\/blockquote>\n<h3>Nh\u1eefng \u0111i\u1ec1u n\u00ean l\u01b0u \u00fd khi m\u1edbi b\u1eaft \u0111\u1ea7u<\/h3>\n<ul>\n<li>N\u1ebfu 7 gi\u00e2y n\u00edn th\u1edf c\u1ea3m th\u1ea5y qu\u00e1 d\u00e0i, b\u1eaft \u0111\u1ea7u v\u1edbi t\u1ec9 l\u1ec7 2-3.5-4 (c\u00f9ng t\u1ec9 l\u1ec7, nh\u1ecbp ng\u1eafn h\u01a1n) r\u1ed3i t\u0103ng d\u1ea7n.<\/li>\n<li>C\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y h\u01a1i ch\u00f3ng m\u1eb7t nh\u1eb9 \u1edf nh\u1eefng l\u1ea7n \u0111\u1ea7u \u2014 \u0111\u00e2y l\u00e0 ph\u1ea3n \u1ee9ng b\u00ecnh th\u01b0\u1eddng khi l\u01b0\u1ee3ng CO\u2082 thay \u0111\u1ed5i. N\u1ebfu ch\u00f3ng m\u1eb7t r\u00f5, d\u1eebng l\u1ea1i v\u00e0 th\u1edf b\u00ecnh th\u01b0\u1eddng.<\/li>\n<li>Kh\u00f4ng n\u00ean th\u1ef1c h\u00e0nh qu\u00e1 4 chu k\u1ef3 trong m\u1ed9t l\u1ea7n khi m\u1edbi b\u1eaft \u0111\u1ea7u.<\/li>\n<li>Ng\u01b0\u1eddi c\u00f3 v\u1ea5n \u0111\u1ec1 tim m\u1ea1ch, huy\u1ebft \u00e1p, ph\u1ed5i, ho\u1eb7c \u0111ang mang thai n\u00ean h\u1ecfi b\u00e1c s\u0129 tr\u01b0\u1edbc.<\/li>\n<\/ul>\n<h2>Th\u1ef1c h\u00e0nh ngay \u2014 b\u00e0i t\u1eadp 90 gi\u00e2y<\/h2>\n<p>Kh\u00f4ng c\u1ea7n ch\u1edd t\u1ed1i. Kh\u00f4ng c\u1ea7n ho\u00e0n c\u1ea3nh l\u00fd t\u01b0\u1edfng. B\u1ea1n c\u00f3 th\u1ec3 l\u00e0m ngay b\u00e2y gi\u1edd, ngay t\u1ea1i ch\u1ed7 b\u1ea1n \u0111ang ng\u1ed3i.<\/p>\n<ul>\n<li><strong>Gi\u00e2y 1\u20135:<\/strong> Th\u1edf ra h\u1ebft b\u1eb1ng mi\u1ec7ng. Bu\u00f4ng vai xu\u1ed1ng. Nh\u1eadn ra b\u1ea1n \u0111ang \u1edf \u0111\u00e2y.<\/li>\n<li><strong>Chu k\u1ef3 1 (19 gi\u00e2y):<\/strong> H\u00edt v\u00e0o 4 gi\u00e2y \u2192 N\u00edn 7 gi\u00e2y \u2192 Th\u1edf ra 8 gi\u00e2y.<\/li>\n<li><strong>Chu k\u1ef3 2 (19 gi\u00e2y):<\/strong> L\u1eb7p l\u1ea1i. L\u1ea7n n\u00e0y, khi h\u00edt v\u00e0o, th\u1eed h\u00ecnh dung ph\u1ed5i m\u1edf ra nh\u01b0 hai b\u00e0n tay \u0111ang \u0111\u00f3n nh\u1eadn.<\/li>\n<li><strong>Chu k\u1ef3 3 (19 gi\u00e2y):<\/strong> L\u1eb7p l\u1ea1i. Khi th\u1edf ra, \u0111\u1ec3 \u0111i c\u00f9ng v\u1edbi h\u01a1i th\u1edf b\u1ea5t c\u1ee9 \u0111i\u1ec1u g\u00ec b\u1ea1n \u0111ang gi\u1eef ch\u1eb7t.<\/li>\n<li><strong>Chu k\u1ef3 4 (19 gi\u00e2y):<\/strong> L\u1eb7p l\u1ea1i l\u1ea7n cu\u1ed1i. Sau khi th\u1edf ra, ng\u1ed3i y\u00ean 5 gi\u00e2y. Ch\u00fa \u00fd c\u1ea3m gi\u00e1c trong c\u01a1 th\u1ec3.<\/li>\n<\/ul>\n<p>T\u1ed5ng c\u1ed9ng ch\u01b0a \u0111\u1ebfn 90 gi\u00e2y. B\u1ea1n v\u1eeba cho h\u1ec7 th\u1ea7n kinh c\u1ee7a m\u00ecnh m\u1ed9t kho\u1ea3ng ngh\u1ec9 th\u1eadt s\u1ef1.<\/p>\n<blockquote>\n<p><em>B\u1ea1n kh\u00f4ng c\u1ea7n l\u00e0m ch\u1ee7 h\u01a1i th\u1edf. B\u1ea1n ch\u1ec9 c\u1ea7n tr\u1edf v\u1ec1 v\u1edbi n\u00f3. N\u00f3 v\u1eabn \u1edf \u0111\u00e2y, v\u1eabn \u0111\u1ee3i b\u1ea1n, t\u1eeb l\u00fac b\u1ea1n ch\u00e0o \u0111\u1eddi.<\/em><\/p>\n<\/blockquote>\n<h2>Khi n\u00e0o n\u00ean th\u1ef1c h\u00e0nh c\u00e1ch th\u1edf 4-7-8?<\/h2>\n<p>K\u1ef9 thu\u1eadt n\u00e0y linh ho\u1ea1t theo ng\u1eef c\u1ea3nh c\u1ee7a b\u1ea1n:<\/p>\n<ul>\n<li><strong>Tr\u01b0\u1edbc khi ng\u1ee7:<\/strong> N\u1eb1m xu\u1ed1ng, t\u1eaft \u0111i\u1ec7n tho\u1ea1i, th\u1ef1c h\u00e0nh 4 chu k\u1ef3. Kh\u00f4ng c\u1ea7n c\u1ed1 ng\u1ee7 \u2014 ch\u1ec9 c\u1ea7n th\u1edf. Gi\u1ea5c ng\u1ee7 th\u01b0\u1eddng \u0111\u1ebfn nh\u01b0 m\u1ed9t h\u1ec7 qu\u1ea3 t\u1ef1 nhi\u00ean khi h\u1ec7 th\u1ea7n kinh \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng.<\/li>\n<li><strong>Gi\u1eefa bu\u1ed5i l\u00e0m vi\u1ec7c c\u0103ng th\u1eb3ng:<\/strong> M\u1ed9t v\u00f2ng 4 chu k\u1ef3 gi\u1eefa hai cu\u1ed9c h\u1ecdp c\u00f3 th\u1ec3 l\u00e0m b\u1ea1n &#8220;\u0111\u1eb7t l\u1ea1i&#8221; tr\u1ea1ng th\u00e1i hi\u1ec7u qu\u1ea3 h\u01a1n nhi\u1ec1u so v\u1edbi th\u00eam m\u1ed9t t\u00e1ch c\u00e0 ph\u00ea.<\/li>\n<li><strong>Khi nh\u1eadn ra m\u00ecnh \u0111ang ph\u1ea3n \u1ee9ng:<\/strong> C\u01a1n gi\u1eadn, lo l\u1eafng, ho\u1eb7c b\u1ea5t k\u1ef3 c\u1ea3m x\u00fac m\u1ea1nh n\u00e0o \u0111ang cu\u1ed1n b\u1ea1n \u0111i \u2014 d\u1eebng l\u1ea1i, th\u1edf. Kh\u00f4ng ph\u1ea3i \u0111\u1ec3 tr\u00e1nh c\u1ea3m x\u00fac, m\u00e0 \u0111\u1ec3 b\u1ea1n c\u00f3 \u0111\u1ee7 kho\u1ea3ng r\u1ed9ng \u0111\u1ec3 ch\u1ecdn c\u00e1ch ph\u1ea3n \u1ee9ng thay v\u00ec b\u1ecb cu\u1ed1n theo ph\u1ea3n x\u1ea1.<\/li>\n<li><strong>Bu\u1ed5i s\u00e1ng:<\/strong> Tr\u01b0\u1edbc khi nh\u00ecn v\u00e0o \u0111i\u1ec7n tho\u1ea1i, d\u00e0nh 2 ph\u00fat ng\u1ed3i y\u00ean v\u00e0 th\u1ef1c h\u00e0nh. \u0110\u00e2y l\u00e0 c\u00e1ch b\u1eaft \u0111\u1ea7u ng\u00e0y kh\u00f4ng b\u1eb1ng ph\u1ea3n \u1ee9ng, m\u00e0 b\u1eb1ng s\u1ef1 hi\u1ec7n di\u1ec7n.<\/li>\n<\/ul>\n<h2>H\u01a1i th\u1edf v\u00e0 t\u1ec9nh th\u1ee9c \u2014 kh\u00f4ng ch\u1ec9 l\u00e0 k\u1ef9 thu\u1eadt<\/h2>\n<p>C\u00e1ch th\u1edf 4-7-8 l\u00e0 m\u1ed9t c\u00f4ng c\u1ee5. C\u00f4ng c\u1ee5 t\u1ed1t. Nh\u01b0ng gi\u1ed1ng nh\u01b0 b\u1ea5t k\u1ef3 c\u00f4ng c\u1ee5 n\u00e0o, \u0111i\u1ec1u quan tr\u1ecdng kh\u00f4ng ch\u1ec9 l\u00e0 c\u1ea7m \u0111\u00fang c\u00e1ch \u2014 m\u00e0 l\u00e0 hi\u1ec3u t\u1ea1i sao b\u1ea1n \u0111ang d\u00f9ng n\u00f3.<\/p>\n<p>Trong truy\u1ec1n th\u1ed1ng thi\u1ec1n, h\u01a1i th\u1edf kh\u00f4ng ch\u1ec9 l\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng k\u1ef9 thu\u1eadt. N\u00f3 l\u00e0 neo. Khi t\u00e2m tr\u00ed lang thang v\u1ec1 qu\u00e1 kh\u1ee9 hay t\u01b0\u01a1ng lai, h\u01a1i th\u1edf lu\u00f4n l\u00e0 th\u1ee9 k\u00e9o b\u1ea1n v\u1ec1 kho\u1ea3nh kh\u1eafc n\u00e0y. V\u1ec1 <em>\u0111\u00e2y<\/em>. V\u1ec1 <em>b\u00e2y gi\u1edd<\/em>.<\/p>\n<p>C\u00f3 ai \u0111\u00f3 \u0111ang bi\u1ebft m\u00ecnh \u0111ang th\u1edf kh\u00f4ng? Ai \u0111ang quan s\u00e1t h\u01a1i th\u1edf \u0111\u00f3?<\/p>\n<p>C\u00e2u h\u1ecfi n\u00e0y \u2014 trong <a href='https:\/\/thienthuctinh.com'>Ph\u00e1p Thi\u1ec1n Th\u1ee9c T\u1ec9nh<\/a> \u2014 \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 H\u1ed3i Quang Ph\u1ea3n Chi\u1ebfu: quay \u00e1nh s\u00e1ng nh\u1eadn th\u1ee9c tr\u1edf v\u00e0o b\u00ean trong, kh\u00f4ng ph\u1ea3i \u0111\u1ec3 ph\u00e2n t\u00edch, m\u00e0 \u0111\u1ec3 nh\u1eadn ra r\u1eb1ng lu\u00f4n c\u00f3 m\u1ed9t ph\u1ea7n trong b\u1ea1n \u0111ang hi\u1ec7n di\u1ec7n, \u0111ang t\u1ec9nh t\u00e1o, \u0111ang bi\u1ebft \u2014 d\u00f9 b\u00ean ngo\u00e0i c\u00f3 h\u1ed7n lo\u1ea1n \u0111\u1ebfn \u0111\u00e2u.<\/p>\n<p>H\u01a1i th\u1edf l\u00e0 c\u1eeda v\u00e0o kho\u1ea3ng kh\u00f4ng gian \u0111\u00f3. Kh\u00f4ng ph\u1ea3i d\u1ec5 \u0111\u1ec3 \u1edf l\u1ea1i \u0111\u00f3. Nh\u01b0ng c\u00f3 th\u1ec3.<\/p>\n<blockquote>\n<p><em>Th\u1ee9c t\u1ec9nh kh\u00f4ng ph\u1ea3i l\u00e0 tr\u1edf th\u00e0nh ng\u01b0\u1eddi kh\u00e1c \u2014 \u0111\u00f3 l\u00e0 tr\u1edf v\u1ec1 v\u1edbi ch\u00ednh m\u00ecnh. V\u00e0 \u0111\u00f4i khi, con \u0111\u01b0\u1eddng tr\u1edf v\u1ec1 ng\u1eafn nh\u1ea5t ch\u1ec9 l\u00e0 m\u1ed9t h\u01a1i th\u1edf.<\/em><\/p>\n<\/blockquote>\n<h2>Nh\u1eefng \u0111i\u1ec1u c\u00e1ch th\u1edf 4-7-8 kh\u00f4ng th\u1ec3 l\u00e0m \u2014 v\u00e0 khi n\u00e0o b\u1ea1n c\u1ea7n th\u00eam s\u1ef1 h\u1ed7 tr\u1ee3<\/h2>\n<p>K\u1ef9 thu\u1eadt th\u1edf c\u00f3 th\u1ec3 l\u00e0m d\u1ecbu m\u1ed9t c\u01a1n c\u0103ng th\u1eb3ng t\u1ee9c th\u1eddi. N\u00f3 c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 gi\u1ea5c ng\u1ee7. N\u00f3 c\u00f3 th\u1ec3 t\u1ea1o ra kho\u1ea3ng r\u1ed9ng \u0111\u1ec3 b\u1ea1n kh\u00f4ng b\u1ecb ph\u1ea3n \u1ee9ng chi\u1ebfm quy\u1ec1n \u0111i\u1ec1u khi\u1ec3n.<\/p>\n<p>Nh\u01b0ng n\u1ebfu lo \u00e2u, m\u1ea5t ng\u1ee7 ho\u1eb7c c\u0103ng th\u1eb3ng c\u1ee7a b\u1ea1n \u0111\u00e3 k\u00e9o d\u00e0i nhi\u1ec1u tu\u1ea7n, nhi\u1ec1u th\u00e1ng \u2014 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn c\u00f4ng vi\u1ec7c, c\u00e1c m\u1ed1i quan h\u1ec7, ho\u1eb7c s\u1ee9c kh\u1ecfe th\u1ec3 ch\u1ea5t \u2014 th\u00ec \u0111\u00e2y l\u00e0 d\u1ea5u hi\u1ec7u c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed \u0111ang c\u1ea7n nhi\u1ec1u h\u01a1n m\u1ed9t k\u1ef9 thu\u1eadt th\u1edf. H\u00e3y g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n. Kh\u00f4ng c\u00f3 g\u00ec \u0111\u00e1ng x\u1ea5u h\u1ed5 khi t\u00ecm \u0111\u1ebfn s\u1ef1 h\u1ed7 tr\u1ee3 chuy\u00ean nghi\u1ec7p \u2014 \u0111\u00f3 l\u00e0 h\u00e0nh \u0111\u1ed9ng c\u1ee7a ng\u01b0\u1eddi bi\u1ebft ch\u0103m s\u00f3c ch\u00ednh m\u00ecnh.<\/p>\n<p>K\u1ef9 thu\u1eadt th\u1edf l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u. L\u00e0 c\u00e1nh c\u1eeda. Nh\u01b0ng con \u0111\u01b0\u1eddng th\u00ec d\u00e0i h\u01a1n v\u00e0 phong ph\u00fa h\u01a1n nhi\u1ec1u.<\/p>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p v\u1ec1 c\u00e1ch th\u1edf 4-7-8<\/h2>\n<h2>C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<h3>C\u00e1ch th\u1edf 4-7-8 c\u00f3 th\u1ef1c s\u1ef1 gi\u00fap ng\u1ee7 \u0111\u01b0\u1ee3c kh\u00f4ng?<\/h3>\n<p>K\u1ef9 thu\u1eadt n\u00e0y k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m \u2014 gi\u00fap c\u01a1 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i k\u00edch th\u00edch sang th\u01b0 gi\u00e3n, t\u1ea1o \u0111i\u1ec1u ki\u1ec7n thu\u1eadn l\u1ee3i cho gi\u1ea5c ng\u1ee7. Nhi\u1ec1u ng\u01b0\u1eddi th\u1ea5y hi\u1ec7u qu\u1ea3 sau v\u00e0i tu\u1ea7n th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n. Tuy nhi\u00ean n\u1ebfu m\u1ea5t ng\u1ee7 k\u00e9o d\u00e0i, n\u00ean th\u0103m kh\u00e1m \u0111\u1ec3 lo\u1ea1i tr\u1eeb nguy\u00ean nh\u00e2n y t\u1ebf.<\/p>\n<h3>T\u00f4i c\u00f3 th\u1ec3 th\u1ef1c h\u00e0nh c\u00e1ch th\u1edf 4-7-8 bao nhi\u00eau l\u1ea7n m\u1ed9t ng\u00e0y?<\/h3>\n<p>Khi m\u1edbi b\u1eaft \u0111\u1ea7u, kh\u00f4ng n\u00ean qu\u00e1 4 chu k\u1ef3 m\u1ed7i l\u1ea7n v\u00e0 2 l\u1ea7n m\u1ed7i ng\u00e0y. Sau khi c\u01a1 th\u1ec3 quen d\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng l\u00ean 8 chu k\u1ef3 m\u1ed7i l\u1ea7n. Bu\u1ed5i s\u00e1ng sau khi th\u1ee9c d\u1eady v\u00e0 tr\u01b0\u1edbc khi ng\u1ee7 l\u00e0 hai th\u1eddi \u0111i\u1ec3m hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n<h3>N\u1ebfu t\u00f4i c\u1ea3m th\u1ea5y ch\u00f3ng m\u1eb7t khi th\u1ef1c h\u00e0nh th\u00ec sao?<\/h3>\n<p>Ch\u00f3ng m\u1eb7t nh\u1eb9 \u1edf nh\u1eefng l\u1ea7n \u0111\u1ea7u l\u00e0 b\u00ecnh th\u01b0\u1eddng do s\u1ef1 thay \u0111\u1ed5i n\u1ed3ng \u0111\u1ed9 CO\u2082. D\u1eebng l\u1ea1i, th\u1edf b\u00ecnh th\u01b0\u1eddng cho \u0111\u1ebfn khi h\u1ed3i ph\u1ee5c. N\u1ebfu ch\u00f3ng m\u1eb7t m\u1ea1nh ho\u1eb7c l\u1eb7p l\u1ea1i th\u01b0\u1eddng xuy\u00ean, h\u00e3y tham kh\u1ea3o \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi ti\u1ebfp t\u1ee5c.<\/p>\n<h3>C\u00e1ch th\u1edf 4-7-8 kh\u00e1c g\u00ec v\u1edbi thi\u1ec1n th\u00f4ng th\u01b0\u1eddng?<\/h3>\n<p>Th\u1edf 4-7-8 l\u00e0 k\u1ef9 thu\u1eadt sinh l\u00fd c\u00f3 c\u1ea5u tr\u00fac r\u00f5 r\u00e0ng, t\u00e1c \u0111\u1ed9ng tr\u1ef1c ti\u1ebfp l\u00ean h\u1ec7 th\u1ea7n kinh t\u1ef1 ch\u1ee7. Thi\u1ec1n \u2014 \u0111\u1eb7c bi\u1ec7t l\u00e0 thi\u1ec1n ch\u00e1nh ni\u1ec7m \u2014 r\u1ed9ng h\u01a1n: bao g\u1ed3m c\u1ea3 vi\u1ec7c quan s\u00e1t h\u01a1i th\u1edf, quan s\u00e1t t\u00e2m tr\u00ed, v\u00e0 ph\u00e1t tri\u1ec3n nh\u1eadn th\u1ee9c n\u1ed9i t\u00e2m. Th\u1edf 4-7-8 c\u00f3 th\u1ec3 l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u d\u1eabn v\u00e0o th\u1ef1c h\u00e0nh thi\u1ec1n s\u00e2u h\u01a1n.<\/p>\n<h3>Ng\u01b0\u1eddi b\u1ecb huy\u1ebft \u00e1p cao ho\u1eb7c b\u1ec7nh tim c\u00f3 d\u00f9ng \u0111\u01b0\u1ee3c kh\u00f4ng?<\/h3>\n<p>Kh\u00f4ng n\u00ean t\u1ef1 \u00fd \u00e1p d\u1ee5ng n\u1ebfu c\u00f3 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 tim m\u1ea1ch, huy\u1ebft \u00e1p, ho\u1eb7c h\u00f4 h\u1ea5p m\u00e0 ch\u01b0a h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129. M\u1ed9t s\u1ed1 k\u1ef9 thu\u1eadt n\u00edn th\u1edf c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn huy\u1ebft \u00e1p v\u00e0 nh\u1ecbp tim trong th\u1eddi gian ng\u1eafn.<\/p>\n<p><script type=\"application\/ld+json\">\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@graph\": [\n    {\n      \"@type\": \"Article\",\n      \"headline\": \"C\u00e1ch Th\u1edf 4-7-8: K\u1ef9 Thu\u1eadt L\u00e0m D\u1ecbu H\u1ec7 Th\u1ea7n Kinh Trong 1 Ph\u00fat\",\n      \"description\": \"C\u00e1ch th\u1edf 4-7-8 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng, c\u1ea3i thi\u1ec7n gi\u1ea5c ng\u1ee7 ch\u1ec9 trong 1 ph\u00fat. 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In just one minute, you can begin at your desk or in bed before sleep.<\/p>","protected":false},"author":2,"featured_media":2575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[84,67,87,85,77,88,86],"class_list":["post-2515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-cach-tho-4-7-8","tag-chanh-niem","tag-giam-cang-thang","tag-ky-thuat-tho","tag-mat-ngu","tag-thien","tag-thu-gian"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4-7-8 Breathing: A Technique to Calm the Nervous System in 1 Minute - Awakening Meditation<\/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:\/\/thienthuctinh.com\/en\/cach-tho-4-7-8-lam-diu-he-than-kinh\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-7-8 Breathing: A Technique to Calm the Nervous System in 1 Minute - Awakening Meditation\" \/>\n<meta property=\"og:description\" content=\"4-7-8 breathing is a breath-regulation technique that helps activate the parasympathetic nervous system, soothe stress, and support natural sleep. 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