Ne t\u00eb gjith\u00eb marrin frym\u00eb. Shumic\u00ebn e koh\u00ebs ne e b\u00ebjm\u00eb at\u00eb pa menduar fare p\u00ebr t\u00eb. Por ata q\u00eb me vet\u00ebdije p\u00ebrqendrohen n\u00eb \u00e7do frym\u00ebmarrje dhe frym\u00ebnxjerrje, mund t\u00eb ken\u00eb p\u00ebrfitime mbres\u00ebl\u00ebn\u00ebse sh\u00ebndet\u00ebsore, ve\u00e7an\u00ebrisht p\u00ebr ta reduktuar stresin dhe ankthin akut (Balban et al. (2023); Leggett, H. (2023); Cassella. C. (2023).<\/p>\n
Prof. Dr. Fadil \u00c7itaku, PhD, MME (Unibe)<\/p>\n
Nj\u00eb studim i publikuar para ca jav\u00ebsh nga shkenc\u00ebtar\u00ebt e universitetit t\u00eb Stanfordit, n\u00eb SHBA (Balban et al., 2023) ku solli rezultate t\u00eb mahnit\u00ebshme se gjat\u00eb nj\u00eb muaji, pes\u00eb minuta teknika t\u00eb frym\u00ebmarrjes ditore ofruan p\u00ebrfitime m\u00eb t\u00eb m\u00ebdha n\u00eb reduktimin e stresit dhe ankthit se sa meditimi p\u00ebr nj\u00eb koh\u00eb t\u00eb ngjashme.<\/p>\n
Pra, n\u00eb disa aspekte, pjes\u00ebmarr\u00ebsit e caktuar n\u00eb grupin e teknik\u00ebs s\u00eb frym\u00ebmarrjes rezultuan t\u00eb kishin m\u00eb shum\u00eb p\u00ebrfitime n\u00eb uljen e stresit dhe ankthit, krahasuar m\u00eb pjesmarr\u00ebsit e studimit, q\u00eb ishin caktuar t\u00eb b\u00ebnin vet\u00ebm meditim. (Balban et al., 2023)<\/p>\n
Ky studim i publikuar n\u00eb revist\u00ebn shkencore \u00abCell Reports Medicine\u00bb sugjeron se ushtrimet e frym\u00ebmarrjes mund t\u00eb ken\u00eb nj\u00eb efekt m\u00eb t\u00eb lart\u00eb p\u00ebr sh\u00ebndetit mendor sesa meditimi. Kjo teknik\u00eb e frym\u00ebmarrjaes sipas Balban et al. (2023) mund t\u00eb zavend\u00ebson\u00eb ilaqet kund\u00ebr stresit, depresionit dhe ankthit.<\/p>\n
Sipas autor\u00ebve (Balban et al., 2023) t\u00eb k\u00ebtij studimi shkencor, nese dojm\u00eb ta t\u00eb p\u00ebrmir\u00ebsojm\u00eb gjumin, t\u00eb reduktojm\u00eb stresin gjat\u00eb dit\u00ebs, t\u00eb regjenerohemi nga puna intensive dhe stresi q\u00eb sjell\u00eb jeta n\u00eb p\u00ebrgjith\u00ebsi, frym\u00ebmarrja e strukturuar e shkurt\u00ebr e quajtur \u00abpsher\u00ebtima ciklike\u00bb (5 minuta) \u00ebsht\u00eb nd\u00ebr teknikat m\u00eb t\u00eb preferuara p\u00ebr ta aplikuar.<\/p>\n
Autor\u00ebt e k\u00ebtij studimi, Balban et al. (2023) theksojn\u00eb se \u00e7\u2019do dit\u00eb t\u00eb eksperimentit n\u00eb k\u00ebt\u00eb punim shkencor, pjes\u00ebmarr\u00ebsit raportuan p\u00ebr gjendjen shpirt\u00ebrore dhe shenjat vitale, duke p\u00ebrfshir\u00eb rrahjet e zemr\u00ebs, ritmin e frym\u00ebmarrjes dhe gjumin. Ata q\u00eb investuan pes\u00eb minuta duke punuar p\u00ebr frym\u00ebmarrjen e tyre \u00e7\u2019do dit\u00eb, treguan leht\u00ebsimin m\u00eb t\u00eb madh t\u00eb stresit n\u00eb fund t\u00eb muajit, me p\u00ebrmir\u00ebsime ditore n\u00eb sh\u00ebndetin e tyre mendor dhe fiziologjik.<\/p>\n
Studimi aktual i Balban et al. (2023) testoi tre teknika t\u00eb ndryshme t\u00eb frym\u00ebmarrjes dhe nj\u00ebra prej tyre dukej se performonte m\u00eb s\u00eb miri.<\/p>\n
Pjes\u00ebmarr\u00ebsve t\u00eb cil\u00ebve iu k\u00ebrkua t\u00eb praktikonin psher\u00ebtim\u00ebn ciklike (kur pas nj\u00eb frym\u00ebmarrje normale merr edhe nj\u00eb frym\u00ebmarrje tjet\u00ebr, pra dy frym\u00ebmarrje, ende pa b\u00ebr\u00eb frym\u00ebnxjerrje)- kur frym\u00ebnxjerrjet jan\u00eb t\u00eb m\u00eb t\u00eb theksuara dhe t\u00eb zgjatura \u2013 treguan p\u00ebrmir\u00ebsime m\u00eb t\u00eb m\u00ebdha se ata t\u00eb cil\u00ebve iu k\u00ebrkua t\u00eb praktikonin frym\u00ebmarrjen \u00abin box\u00bb (n\u00eb kuti) \u2013 kur frym\u00ebmarrja, pauza dhe frym\u00ebnxjerrja p\u00ebrputhen t\u00eb gjitha n\u00eb koh\u00ebzgjatjet \u2013 ose hiperventilimi ciklik \u2013 kur frym\u00ebmarrjet jan\u00eb m\u00eb t\u00eb gjata dhe frym\u00ebnxjerrjet jan\u00eb m\u00eb t\u00eb shkurtra.<\/p>\n
Studimi n\u00eb fjal\u00eb (Balban et al., 2023) deshmoi se grupet e teknik\u00ebs s\u00eb frym\u00ebmarrjes raportuan nj\u00eb rritje m\u00eb t\u00eb lart\u00eb t\u00eb ndikimit pozitiv sesa grupi i meditimit.<\/p>\n
Studimet e m\u00ebparshme t\u00eb frym\u00ebmarrjes kan\u00eb treguar se frym\u00ebmarrjet n\u00eb p\u00ebrgjith\u00ebsi rrisin rrahjet e zemr\u00ebs nd\u00ebrsa frym\u00ebnxjerrjet i ulin ato. Ndoshta kjo \u00ebsht\u00eb arsyeja pse \u00abpsher\u00ebtimat ciklike\u00bb jan\u00eb kaq efektive. Ne mund t\u00eb qet\u00ebsojm\u00eb trupin dhe mendjen duke u fokusuar n\u00eb teknikat e frym\u00ebmarrjes m\u00eb vet\u00ebdijesim t\u00eb plot\u00eb.<\/p>\n
Efektet pozitive t\u00eb meditimit k\u00ebrkojn\u00eb nj\u00eb koh\u00eb m\u00eb intenzive dhe se sa teknikat e frym\u00ebmarrj\u00ebs p\u00ebr ta dh\u00ebn\u00eb efektin e duhur.<\/p>\n
Sipas autor\u00ebve t\u00eb k\u00ebtij studimi (Balban et al., 2023) frym\u00ebmarrja e kontrolluar ndikon drejtp\u00ebrdrejt n\u00eb shkall\u00ebn e frym\u00ebmarrjes, e cila mund t\u00eb shkaktoj\u00eb efekte qet\u00ebsuese m\u00eb t\u00eb menj\u00ebhershme fiziologjike dhe psikologjike, duke e rritur tonin e nervit vagal gjat\u00eb ekspirimit (frym\u00ebnxjerrjes) t\u00eb ngadalt\u00eb. Nd\u00ebrsa meditimi mund t\u00eb ul\u00eb tonin e nervit simpatik n\u00eb planin afatgjat\u00eb, ky nuk \u00ebsht\u00eb q\u00ebllimi i tij kryesor p\u00ebr ta ulur stresin akut.<\/p>\n
Ende ka nevoj\u00eb p\u00ebr m\u00eb shum\u00eb k\u00ebrkime shkencore p\u00ebr t\u00eb ndar\u00eb dallimet midis meditimit dhe frym\u00ebmarrjes s\u00eb kontrolluar, e cila duket se ka p\u00ebrfitime m\u00eb t\u00eb menj\u00ebhershme sh\u00ebndet\u00ebsore.<\/p>\n
Ne si njer\u00ebz, kurr\u00eb nuk kemi plot\u00ebsisht kontroll mbi trupat ton\u00eb, ndaj ndonj\u00ebher\u00eb ky fakt mund t\u00eb jet\u00eb nj\u00eb realitet v\u00ebrtet i friksh\u00ebm. T\u00eb ushtrosh nj\u00eb moment kontrolli, qoft\u00eb edhe thjesht p\u00ebr t\u00eb psher\u00ebtir\u00eb, mund t\u00eb jet\u00eb pik\u00ebrisht kjo nj\u00eb terapi, q\u00eb mjek\u00ebt n\u00eb t\u00eb ardhm\u00ebn mund ta p\u00ebrdorin p\u00ebr trajtimin e pacient\u00ebve, q\u00eb lengojn\u00eb nga stresi dhe ankthi akut.<\/p>\n
Refencat<\/p>\n
Leggett, H. (2023). Cyclic sighing\u2019 can help breathe away anxiety. Scope, Stanford Mdeicine. N\u00eb dispozicion: https:\/\/scopeblog.stanford.edu\/2023\/02\/09\/cyclic-sighing-can-help-breathe-away-anxiety\/ (konsultuar m\u00eb 28.2.2023)
\nBalban et al. (2023). Cell Reports Medicine 4, 100895
\nJanuary 17, 2023 \u00aa 2022 The Authors. N\u00eb dispozicion:<\/p>\n
https:\/\/doi.org\/10.1016\/j.xcrm.2022.100895 (konsultuar m\u00eb 28.2.2023).<\/p>\n
Cassella. C. (2023). A Simple, 5-Minute Breathing Technique Is a Powerful Tool to Reduce Anxiety. N\u00eb dispozicion: https:\/\/www.sciencealert.com\/a-simple-5-minute-breathing-technique-is-a-powerful-tool-to-reduce-anxiety.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ne t\u00eb gjith\u00eb marrin frym\u00eb. Shumic\u00ebn e koh\u00ebs ne e b\u00ebjm\u00eb at\u00eb pa menduar fare p\u00ebr t\u00eb. Por ata q\u00eb me vet\u00ebdije p\u00ebrqendrohen n\u00eb \u00e7do frym\u00ebmarrje dhe frym\u00ebnxjerrje, mund t\u00eb ken\u00eb p\u00ebrfitime mbres\u00ebl\u00ebn\u00ebse sh\u00ebndet\u00ebsore, ve\u00e7an\u00ebrisht p\u00ebr ta reduktuar stresin dhe ankthin akut (Balban et al. (2023); Leggett, H. (2023); Cassella. C. (2023). Prof. Dr. Fadil […]<\/p>\n","protected":false},"author":1,"featured_media":12661,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[70],"tags":[1496],"yoast_head":"\n