{"id":2966276,"date":"2025-07-26T15:00:27","date_gmt":"2025-07-26T08:00:27","guid":{"rendered":"https:\/\/kill2.mmmaq.com/_res_0\/?p=2966276"},"modified":"2025-07-25T10:41:37","modified_gmt":"2025-07-25T03:41:37","slug":"cach-cai-thien-tam-trang-va-lay-lai-tinh-than-chi-trong-5-phut","status":"publish","type":"post","link":"https:\/\/kill2.mmmaq.com/_res_0\/cach-cai-thien-tam-trang-va-lay-lai-tinh-than-chi-trong-5-phut\/","title":{"rendered":"C\u00e1ch c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 l\u1ea5y l\u1ea1i tinh th\u1ea7n ch\u1ec9 trong 5 ph\u00fat"},"content":{"rendered":"
\"C\u00e1ch

C\u00e1ch c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng v\u00e0 tinh th\u1ea7n ch\u1ec9 v\u1edbi 5 ph\u00fat, b\u1ea1n bi\u1ebft ch\u01b0a? \u1ea2nh: Pexels<\/p><\/div>\n

Nh\u1eefng c\u1ea3m x\u00fac ti\u00eau c\u1ef1c v\u00e0 kh\u00f3 ch\u1ecbu kh\u00f4ng ho\u00e0n to\u00e0n x\u1ea5u. N\u00f3 gi\u00fap ch\u00fang ta hi\u1ec3u b\u1ea3n th\u00e2n \u1edf m\u1ee9c \u0111\u1ed9 s\u00e2u s\u1eafc h\u01a1n. \u0110\u1ed3ng th\u1eddi ch\u1ec9 ra nh\u1eefng g\u00ec c\u00f3 th\u1ec3 \u0111ang l\u00e0m ch\u00fang ta \u0111au kh\u1ed5 theo c\u00e1c c\u00e1ch m\u00e0 ch\u00fang ta c\u00f3 th\u1ec3 ch\u01b0a nh\u1eadn ra. V\u00e0 b\u1edfi v\u00ec cu\u1ed9c s\u1ed1ng \u0111\u1ea7y r\u1eaby nh\u1eefng th\u0103ng tr\u1ea7m, b\u1ea1n kh\u00f4ng th\u1ec3 l\u00fac n\u00e0o c\u0169ng mong \u0111\u1ee3i m\u00ecnh c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng \u0111i\u1ec1u ch\u1ec9nh t\u00e2m tr\u1ea1ng ch\u1ec9 b\u1eb1ng m\u1ed9t c\u00e1i b\u1eadt c\u00f4ng t\u1eafc.<\/p>\n

Song, h\u00e3y nh\u1edb r\u1eb1ng, b\u1ea1n l\u00e0 m\u1ed9t con ng\u01b0\u1eddi. B\u1eb1ng c\u00e1ch ch\u1ee7 \u0111\u1ed9ng k\u00edch ho\u1ea1t, l\u00e0m m\u1edbi v\u00e0 ch\u1eefa l\u00e0nh t\u00e2m tr\u00ed l\u1eabn c\u01a1 th\u1ec3, b\u1ea1n c\u00f3 th\u1ec3 xua tan ph\u1ea7n n\u00e0o n\u1ed7i bu\u1ed3n dai d\u1eb3ng c\u00f2n \u0111\u1ecdng l\u1ea1i trong t\u00e2m h\u1ed3n. Suy cho c\u00f9ng,\u00a0nh\u1eefng lo l\u1eafng v\u1ec1 s\u1ee9c kh\u1ecfe t\u00e2m th\u1ea7n c\u1ee7a b\u1ea1n\u00a0c\u00f3 th\u1ec3 xu\u1ea5t ph\u00e1t t\u1eeb s\u1ef1 bu\u1ed3n ch\u00e1n, m\u1ec7t m\u1ecfi, ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 \u0111\u00f3i b\u1ee5ng. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 5 c\u00e1ch c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng d\u1ef1a tr\u00ean nghi\u00ean c\u1ee9u v\u00e0 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia ch\u1ea5p thu\u1eadn.<\/p>\n

5 c\u00e1ch c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng nhanh ch\u00f3ng<\/h2>\n
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H\u00e3y \u00fd th\u1ee9c m\u00ecnh \u0111ang s\u1ed1ng \u1edf hi\u1ec7n t\u1ea1i. \u1ea2nh: Pexels<\/p><\/div>\n

1. H\u00e3y hi\u1ec7n di\u1ec7n \u1edf hi\u1ec7n t\u1ea1i<\/h3>\n

B\u1ea5t c\u1ee9 khi n\u00e0o b\u1ea1n c\u1ea3m th\u1ea5y bu\u1ed3n b\u00e3 ho\u1eb7c lo l\u1eafng, r\u1ea5t c\u00f3 th\u1ec3 b\u1ea1n \u0111ang \u00e1m \u1ea3nh v\u1ec1 t\u01b0\u01a1ng lai ho\u1eb7c d\u00e0nh qu\u00e1 nhi\u1ec1u th\u1eddi gian \u0111\u1ec3 h\u1ed3i t\u01b0\u1edfng l\u1ea1i qu\u00e1 kh\u1ee9. T\u00ecm c\u00e1ch \u0111\u01b0a b\u1ea3n th\u00e2n tr\u1edf v\u1ec1 hi\u1ec7n t\u1ea1i c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n bu\u00f4ng b\u1ecf nh\u1eefng lo l\u1eafng ho\u1eb7c s\u1ee3 h\u00e3i kh\u00f4ng b\u1eaft ngu\u1ed3n t\u1eeb th\u1ef1c t\u1ebf hi\u1ec7n t\u1ea1i. B\u1ea1n n\u00ean \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p 5-4-3-2-1<\/strong>. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u00e2m l\u00fd c\u1ef1c k\u1ef3 \u0111\u01a1n gi\u1ea3n, gi\u00fap b\u1ea1n gi\u00e0nh l\u1ea1i quy\u1ec1n ki\u1ec3m so\u00e1t t\u00e2m tr\u1ea1ng c\u1ee7a m\u00ecnh. N\u00f3 s\u1ebd \u0111\u01b0a b\u1ea1n v\u1ec1 th\u1ef1c t\u1ea1i, d\u1ef1a tr\u00ean 5 gi\u00e1c quan c\u01a1 b\u1ea3n c\u1ee7a b\u1ea3n th\u00e2n, bao g\u1ed3m: th\u1ecb gi\u00e1c, th\u00ednh gi\u00e1c, x\u00fac gi\u00e1c, kh\u1ee9u gi\u00e1c v\u00e0 v\u1ecb gi\u00e1c.<\/p>\n

C\u1ee5 th\u1ec3 nh\u01b0 sau: H\u00e3y ng\u1ed3i \u1edf m\u1ed9t n\u01a1i tho\u1ea3i m\u00e1i, d\u00f9 l\u00e0 trong xe h\u01a1i hay \u1edf nh\u00e0. Sau \u0111\u00f3 m\u00f4 t\u1ea3 n\u0103m \u0111i\u1ec1u b\u1ea1n th\u1ea5y, b\u1ed1n \u0111i\u1ec1u b\u1ea1n nghe, ba \u0111i\u1ec1u b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1m, hai \u0111i\u1ec1u b\u1ea1n ng\u1eedi v\u00e0 m\u1ed9t \u0111i\u1ec1u b\u1ea1n n\u1ebfm. \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i t\u1eadp tuy\u1ec7t v\u1eddi gi\u00fap b\u1ea1n s\u1ed1ng tr\u1ecdn v\u1eb9n kho\u1ea3nh kh\u1eafc hi\u1ec7n t\u1ea1i.<\/p>\n

Ngo\u00e0i ra, c\u00e1c nh\u00e0 t\u00e2m l\u00fd c\u00f2n khuy\u00ean b\u1ea1n t\u1eadp trung v\u00e0o c\u00e1c rung \u0111\u1ed9ng c\u1ea3m gi\u00e1c xung quanh. V\u00ed d\u1ee5, khi \u0103n t\u00e1o, h\u00e3y t\u1eadp trung v\u00e0o k\u1ebft c\u1ea5u, h\u01b0\u01a1ng v\u1ecb v\u00e0 nhi\u1ec7t \u0111\u1ed9 c\u1ee7a n\u00f3. Vi\u1ec7c t\u1eadp trung v\u00e0o b\u00ean ngo\u00e0i c\u00f3 th\u1ec3 gi\u00fap chuy\u1ec3n tr\u1ea1ng th\u00e1i c\u1ee7a b\u1ea1n kh\u1ecfi vi\u1ec7c t\u1eadp trung v\u00e0o b\u00ean trong.<\/p>\n

>>> T\u00ccM HI\u1ec2U: C\u00c1CH \u0110I\u1ec0U CH\u1ec8NH SUY NGH\u0128 TI\u00caU C\u1ef0C TH\u00c0NH T\u00cdCH C\u1ef0C \u0110\u1ec2 H\u01af\u1edaNG \u0110\u1ebeN TH\u00c0NH C\u00d4NG<\/a><\/span><\/h6>\n
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Yoga c\u00f3 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u00e2m tr\u00ed. \u1ea2nh: Pexels<\/p><\/div>\n

2. T\u1eadp yoga v\u00e0 gi\u00e3n c\u01a1<\/h3>\n

Yoga n\u1ed5i ti\u1ebfng v\u1edbi kh\u1ea3 n\u0103ng thanh l\u1ecdc n\u0103ng l\u01b0\u1ee3ng v\u00e0 gi\u00fap b\u1ea1n v\u01b0\u1ee3t qua t\u00e2m tr\u1ea1ng t\u1ed3i t\u1ec7. Theo c\u00e1c nghi\u00ean c\u1ee9u, yoga c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng b\u1eb1ng c\u00e1ch gi\u1ea3m n\u1ed3ng \u0111\u1ed9 hormone c\u0103ng th\u1eb3ng, t\u0103ng s\u1ea3n xu\u1ea5t endorphin, m\u1ed9t ch\u1ea5t h\u00f3a h\u1ecdc t\u1ea1o c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu, v\u00e0 \u0111\u01b0a m\u00e1u gi\u00e0u oxy l\u00ean n\u00e3o. N\u00f3 c\u0169ng c\u00f3 th\u1ec3 t\u00e1c \u0111\u1ed9ng \u0111\u1ebfn t\u00e2m tr\u1ea1ng b\u1eb1ng c\u00e1ch t\u0103ng n\u1ed3ng \u0111\u1ed9 axit gamma-aminobutyric (GABA). \u0110\u00e2y l\u00e0 m\u1ed9t ch\u1ea5t h\u00f3a h\u1ecdc trong n\u00e3o c\u00f3 li\u00ean quan \u0111\u1ebfn t\u00e2m tr\u1ea1ng t\u1ed1t h\u01a1n v\u00e0 gi\u1ea3m lo \u00e2u.<\/p>\n

Trong r\u1ea5t nhi\u1ec1u b\u00e0i t\u1eadp\/\u0111\u1ed9ng t\u00e1c yoga, ba t\u01b0 th\u1ebf t\u1ed1t nh\u1ea5t \u0111\u1ec3 c\u1ea3i thi\u1ec7n v\u00e0 thi\u1ebft l\u1eadp l\u1ea1i tr\u1ea1ng th\u00e1i tinh th\u1ea7n c\u1ee7a b\u1ea1n ch\u00ednh l\u00e0:<\/p>\n

T\u01b0 th\u1ebf Tr\u00e1i N\u00fai (Mountain pose)<\/strong>\u00a0mang l\u1ea1i s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 v\u1eefng v\u00e0ng. \u0110\u1ee9ng v\u1eefng tr\u00ean \u0111\u00f4i ch\u00e2n c\u1ee7a m\u00ecnh trong t\u01b0 th\u1ebf th\u1eb3ng \u0111\u1ee9ng gi\u00fap b\u1ea1n c\u1ea3m th\u1ea5y m\u1ea1nh m\u1ebd, tr\u00e0n \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng t\u1ef1 tin. \u0110\u1ed3ng th\u1eddi t\u0103ng c\u01b0\u1eddng nh\u1eadn th\u1ee9c v\u1ec1 s\u1ef1 k\u1ebft n\u1ed1i gi\u1eefa t\u00e2m tr\u00ed v\u00e0 c\u01a1 th\u1ec3, c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng hi\u1ec7n di\u1ec7n. \u0110\u00e2y l\u00e0 \u0111i\u1ec1u then ch\u1ed1t \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n.<\/p>\n

T\u01b0 th\u1ebf dang r\u1ed9ng ch\u00e2n g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc (Wide leg forward fold).<\/strong> B\u1ea1n \u0111\u1ee9ng th\u1eb3ng, hai ch\u00e2n dang r\u1ed9ng v\u00e0 g\u1eadp ng\u01b0\u1eddi v\u1ec1 ph\u00eda tr\u01b0\u1edbc, \u0111\u1ea7u c\u00fai xu\u1ed1ng v\u00e0 gi\u1eef l\u01b0ng th\u1eb3ng. H\u00e3y t\u01b0\u1edfng t\u01b0\u1ee3ng m\u1ecdi c\u0103ng th\u1eb3ng, suy ngh\u0129 n\u1eb7ng n\u1ec1 hay lo l\u1eafng \u0111\u1ec1u tan bi\u1ebfn kh\u1ecfi l\u01b0ng, ho\u1eb7c r\u01a1i kh\u1ecfi \u0111\u1ec9nh \u0111\u1ea7u. T\u01b0 th\u1ebf yoga gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng n\u00e0y t\u1ea1o kh\u00f4ng gian \u0111\u1ec3 t\u0129nh t\u00e2m, t\u1eadp trung v\u00e0o b\u00ean trong, bu\u00f4ng b\u1ecf, \u0111\u1ed3ng th\u1eddi truy\u1ec1n d\u00f2ng m\u00e1u n\u0103ng l\u01b0\u1ee3ng l\u00ean n\u00e3o.<\/p>\n

T\u01b0 th\u1ebf ch\u00f3 \u00fap m\u1eb7t\u00a0(Downward facing dog)<\/strong> l\u00e0 \u0111\u1ed9ng t\u00e1c k\u00e9o gi\u00e3n to\u00e0n th\u00e2n. N\u00f3 gi\u00fap gi\u1ea3m c\u0103ng th\u1eb3ng b\u1eb1ng c\u00e1ch l\u00e0m d\u1ecbu n\u00e3o b\u1ed9 v\u00e0 c\u00e2n b\u1eb1ng t\u00e2m tr\u00ed l\u1eabn c\u01a1 th\u1ec3. \u0110\u1eb7t ch\u00e2n v\u00e0 tay xu\u1ed1ng \u0111\u1ea5t, n\u00e2ng h\u00f4ng l\u00ean. B\u1ea1n d\u00f9ng ch\u00e2n v\u00e0 tay \u0111\u1ec3 n\u00e2ng \u0111\u1ee1 c\u01a1 th\u1ec3 theo h\u00ecnh ch\u1eef V ng\u01b0\u1ee3c.<\/p>\n

\u0110\u00f4i khi, t\u1ea5t c\u1ea3 nh\u1eefng g\u00ec b\u1ea1n c\u1ea7n l\u00e0m \u0111\u1ec3 v\u01b0\u1ee3t qua t\u00e2m l\u00fd ti\u00eau c\u1ef1c l\u00e0 si\u1ebft ch\u1eb7t v\u00e0 th\u1ea3 l\u1ecfng c\u01a1 b\u1eafp. N\u1ebfu c\u00f3 ch\u1ed7 \u0111\u1ec3 n\u1eb1m th\u1eb3ng l\u01b0ng, h\u00e3y t\u1eadn d\u1ee5ng ngay. B\u1eaft \u0111\u1ea7u t\u1eeb c\u00e1c ng\u00f3n ch\u00e2n v\u00e0 d\u1ea7n d\u1ea7n l\u00ean tr\u00ean, b\u1ea1n co c\u0103ng c\u01a1 v\u00e0 du\u1ed7i\/th\u1ea3 l\u1ecfng ch\u00fang. N\u1ebfu ch\u1ec9 c\u00f3 th\u1ec3 ng\u1ed3i, h\u00e3y c\u1ed1 g\u1eafng v\u01b0\u01a1n vai, v\u1eb7n m\u00ecnh, xoay nghi\u00eang ng\u01b0\u1eddi qua l\u1ea1i m\u1ed9t c\u00e1ch ch\u1eadm r\u00e3i. \u0110i\u1ec1u n\u00e0y gi\u00fap th\u1ea3 l\u1ecfng c\u01a1 th\u1ec3 v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 b\u00ecnh t\u0129nh h\u01a1n trong c\u01a1 th\u1ec3.<\/p>\n

>>> T\u00ccM HI\u1ec2U: YIN YOGA: B\u1ed8 M\u00d4N YOGA THI\u1ec0N CH\u1ed0NG TR\u1ea6M C\u1ea2M D\u1ec4 T\u1eacP T\u1ea0I NH\u00c0<\/a><\/span><\/h6>\n
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Ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c h\u01a1i th\u1edf l\u00e0 ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c c\u1ea3m x\u00fac b\u00ean trong b\u1ea1n. \u1ea2nh: Pexels<\/p><\/div>\n

3. T\u1eadp h\u00edt th\u1edf s\u00e2u<\/h3>\n

H\u00edt v\u00e0o v\u00e0 th\u1edf ra l\u00e0 b\u1ea3n n\u0103ng t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3. Nh\u01b0ng vi\u1ec7c h\u00edt th\u1edf c\u00f3 \u00fd th\u1ee9c v\u00e0 ch\u1ee7 \u0111\u1ed9ng c\u00f3 th\u1ec3 l\u00e0m n\u00ean \u0111i\u1ec1u k\u1ef3 di\u1ec7u trong vi\u1ec7c gi\u1ea3i ph\u00f3ng s\u1ef1 ti\u00eau c\u1ef1c, thi\u1ebft l\u1eadp l\u1ea1i tr\u1ea1ng th\u00e1i tinh th\u1ea7n v\u00e0 c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng c\u1ee7a b\u1ea1n. M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p t\u00ean g\u1ecdi l\u00e0 \u201cth\u1edf h\u1ed9p\u201d (box breathing)<\/strong>, l\u1ea5y c\u1ea3m h\u1ee9ng t\u1eeb k\u1ef9 thu\u1eadt th\u1edf pranayama yoga truy\u1ec1n th\u1ed1ng. K\u1ef9 thu\u1eadt th\u01b0 gi\u00e3n n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi b\u1ea5t k\u1ef3 ai.<\/p>\n