{"id":10023,"date":"2026-06-14T10:26:10","date_gmt":"2026-06-14T03:26:10","guid":{"rendered":"https:\/\/www.bautruc.com\/?p=10023"},"modified":"2026-06-14T10:26:10","modified_gmt":"2026-06-14T03:26:10","slug":"bai-tap-tho-giam-stress","status":"publish","type":"post","link":"https:\/\/www.bautruc.com\/en\/bai-tap-tho-giam-stress\/","title":{"rendered":"Th\u1edf \u0110\u00fang C\u00e1ch \u0110\u1ec3 Gi\u1ea3m Stress \u2013 8 B\u00e0i T\u1eadp Th\u1edf \u0110\u01a1n Gi\u1ea3n B\u1ea1n C\u00f3 Th\u1ec3 L\u00e0m Ngay"},"content":{"rendered":"

B\u1ea1n c\u00f3 bi\u1ebft r\u1eb1ng ch\u1ec9 v\u1edbi v\u00e0i nh\u1ecbp th\u1edf s\u00e2u, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 chuy\u1ec3n t\u1eeb tr\u1ea1ng th\u00e1i c\u0103ng th\u1eb3ng sang b\u00ecnh t\u0129nh ch\u1ec9 trong v\u00e0i ph\u00fat? Kh\u00f4ng c\u1ea7n thu\u1ed1c, kh\u00f4ng c\u1ea7n thi\u1ebft b\u1ecb \u0111\u1eb7c bi\u1ec7t \u2014 ch\u1ec9 c\u1ea7n h\u01a1i th\u1edf c\u1ee7a ch\u00ednh b\u1ea1n.<\/p>\n\n

T\u1ea1i sao h\u01a1i th\u1edf l\u1ea1i \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn t\u00e2m tr\u1ea1ng?<\/h2>\n\n
\"B\u00e0i<\/figure>\n\n

Khi b\u1ea1n c\u0103ng th\u1eb3ng, h\u1ec7 th\u1ea7n kinh giao c\u1ea3m k\u00edch ho\u1ea1t ph\u1ea3n \u1ee9ng chi\u1ebfn \u0111\u1ea5u ho\u1eb7c b\u1ecf ch\u1ea1y \u2014 nh\u1ecbp tim t\u0103ng, c\u01a1 b\u1eafp c\u0103ng c\u1ee9ng, h\u01a1i th\u1edf n\u00f4ng v\u00e0 nhanh. Th\u1edf \u0111\u00fang c\u00e1ch gi\u00fap k\u00edch ho\u1ea1t h\u1ec7 th\u1ea7n kinh ph\u00f3 giao c\u1ea3m, gi\u1ea3m nhanh cortisol (hormone stress) trong m\u00e1u.<\/p>

Nghi\u00ean c\u1ee9u cho th\u1ea5y c\u00e1c b\u00e0i t\u1eadp th\u1edf c\u00f3 \u00fd th\u1ee9c gi\u00fap gi\u1ea3m lo \u00e2u, c\u1ea3i thi\u1ec7n t\u1eadp trung v\u00e0 t\u0103ng c\u1ea3m gi\u00e1c b\u00ecnh y\u00ean ch\u1ec9 sau 5 \u0111\u1ebfn 10 ph\u00fat th\u1ef1c h\u00e0nh. V\u00e0 \u0111i\u1ec1u tuy\u1ec7t v\u1eddi nh\u1ea5t? B\u1ea1n c\u00f3 th\u1ec3 l\u00e0m \u1edf b\u1ea5t c\u1ee9 \u0111\u00e2u.<\/p>\n\n

8 b\u00e0i t\u1eadp th\u1edf gi\u1ea3m stress d\u1ec5 l\u00e0m m\u1ed7i ng\u00e0y<\/h2>\n\n

1. Th\u1edf b\u1ee5ng (Diaphragmatic breathing)<\/h3>

\u0110\u00e2y l\u00e0 k\u1ef9 thu\u1eadt n\u1ec1n t\u1ea3ng nh\u1ea5t. \u0110\u1eb7t m\u1ed9t tay l\u00ean ng\u1ef1c, m\u1ed9t tay l\u00ean b\u1ee5ng. H\u00edt v\u00e0o b\u1eb1ng m\u0169i \u0111\u1ec3 b\u1ee5ng ph\u00ecnh ra \u2014 kh\u00f4ng ph\u1ea3i ng\u1ef1c. Th\u1edf ra ch\u1eadm qua mi\u1ec7ng. Th\u1ef1c h\u00e0nh 5 \u0111\u1ebfn 10 ph\u00fat m\u1ed7i ng\u00e0y, \u0111\u1eb7c bi\u1ec7t khi b\u1ea1n ng\u1ed3i l\u00e0m vi\u1ec7c l\u00e2u v\u00e0 c\u1ea3m th\u1ea5y c\u0103ng c\u1ee9ng c\u1ed5 vai.<\/p>\n\n

2. Th\u1edf 4-7-8<\/h3>

H\u00edt v\u00e0o qua m\u0169i 4 gi\u00e2y, gi\u1eef h\u01a1i 7 gi\u00e2y, th\u1edf ra qua mi\u1ec7ng 8 gi\u00e2y. K\u1ef9 thu\u1eadt n\u00e0y gi\u00fap l\u00e0m ch\u1eadm nh\u1ecbp tim hi\u1ec7u qu\u1ea3. Th\u00edch h\u1ee3p th\u1ef1c h\u00e0nh tr\u01b0\u1edbc khi ng\u1ee7 ho\u1eb7c khi c\u1ea3m th\u1ea5y lo l\u1eafng \u0111\u1ed9t ng\u1ed9t sau m\u1ed9t ng\u00e0y d\u00e0i.<\/p>\n\n

3. Th\u1edf h\u1ed9p (Box breathing)<\/h3>

H\u00edt v\u00e0o 4 gi\u00e2y, gi\u1eef 4 gi\u00e2y, th\u1edf ra 4 gi\u00e2y, gi\u1eef 4 gi\u00e2y. L\u1eb7p l\u1ea1i 4 v\u00f2ng. R\u1ea5t h\u1eefu \u00edch tr\u01b0\u1edbc bu\u1ed5i thuy\u1ebft tr\u00ecnh, ph\u1ecfng v\u1ea5n vi\u1ec7c l\u00e0m ho\u1eb7c cu\u1ed9c h\u1ecdp quan tr\u1ecdng.<\/p>\n\n

4. Th\u1edf m\u0169i xen k\u1ebd (Nadi Shodhana)<\/h3>

T\u1eeb truy\u1ec1n th\u1ed1ng yoga: D\u00f9ng ng\u00f3n tay c\u00e1i b\u1ecbt m\u0169i ph\u1ea3i, h\u00edt qua m\u0169i tr\u00e1i, b\u1ecbt m\u0169i tr\u00e1i, th\u1edf ra qua m\u0169i ph\u1ea3i, r\u1ed3i \u0111\u1ed5i chi\u1ec1u. L\u1eb7p l\u1ea1i 5 \u0111\u1ebfn 10 v\u00f2ng. K\u1ef9 thu\u1eadt n\u00e0y gi\u00fap c\u00e2n b\u1eb1ng hai b\u00e1n c\u1ea7u n\u00e3o v\u00e0 gi\u1ea3m lo \u00e2u.<\/p>\n\n

5. Th\u1edf c\u1ed9ng h\u01b0\u1edfng (Coherent breathing)<\/h3>

Th\u1edf theo nh\u1ecbp \u0111\u1ec1u: 5 gi\u00e2y h\u00edt v\u00e0o v\u00e0 5 gi\u00e2y th\u1edf ra, duy tr\u00ec li\u00ean t\u1ee5c trong 10 ph\u00fat. Nghi\u00ean c\u1ee9u cho th\u1ea5y k\u1ef9 thu\u1eadt n\u00e0y gi\u00fap t\u1ed1i \u01b0u nh\u1ecbp tim v\u00e0 gi\u1ea3m huy\u1ebft \u00e1p. R\u1ea5t ph\u00f9 h\u1ee3p th\u1ef1c h\u00e0nh v\u00e0o bu\u1ed5i tr\u01b0a khi c\u01a1 th\u1ec3 m\u1ec7t m\u1ecfi.<\/p>\n\n

6. Th\u1edf m\u00f4i m\u00edm (Pursed lip breathing)<\/h3>

H\u00edt v\u00e0o b\u1eb1ng m\u0169i 2 gi\u00e2y, m\u00edm m\u00f4i nh\u01b0 s\u1eafp th\u1ed5i s\u00e1o, th\u1edf ra qua m\u00f4i m\u00edm trong 4 gi\u00e2y. K\u1ef9 thu\u1eadt n\u00e0y \u0111\u1eb7c bi\u1ec7t hi\u1ec7u qu\u1ea3 khi b\u1ea1n c\u1ea3m th\u1ea5y h\u1ee5t h\u01a1i ho\u1eb7c xu\u1ea5t hi\u1ec7n c\u01a1n lo l\u1eafng \u0111\u1ed9t ng\u1ed9t gi\u1eefa ng\u00e0y.<\/p>\n\n

7. Th\u1edf ch\u00e1nh ni\u1ec7m (Mindful breathing)<\/h3>

Kh\u00f4ng c\u1ea7n ki\u1ec3m so\u00e1t h\u01a1i th\u1edf \u2014 ch\u1ec9 c\u1ea7n quan s\u00e1t. H\u00edt th\u1edf t\u1ef1 nhi\u00ean v\u00e0 ch\u00fa \u00fd t\u1eebng c\u1ea3m gi\u00e1c: kh\u00f4ng kh\u00ed v\u00e0o m\u0169i, ng\u1ef1c n\u1edf ra, b\u1ee5ng ph\u1eadp ph\u1ed3ng. Khi t\u00e2m tr\u00ed lang thang, nh\u1eb9 nh\u00e0ng k\u00e9o s\u1ef1 ch\u00fa \u00fd tr\u1edf l\u1ea1i h\u01a1i th\u1edf. Th\u1ef1c h\u00e0nh 5 \u0111\u1ebfn 15 ph\u00fat v\u00e0o bu\u1ed5i s\u00e1ng.<\/p>\n\n

8. Th\u1edf s\u01b0 t\u1eed (Lion’s breath)<\/h3>

H\u00edt s\u00e2u qua m\u0169i, m\u1edf mi\u1ec7ng to th\u00e8 l\u01b0\u1ee1i h\u01b0\u1edbng xu\u1ed1ng c\u1eb1m, th\u1edf ra m\u1ea1nh th\u00e0nh \u00e2m Haaa. Nghe c\u00f3 v\u1ebb bu\u1ed3n c\u01b0\u1eddi nh\u01b0ng c\u1ef1c k\u1ef3 hi\u1ec7u qu\u1ea3 \u0111\u1ec3 x\u1ea3 c\u0103ng th\u1eb3ng t\u00edch t\u1ee5 sau m\u1ed9t ng\u00e0y l\u00e0m vi\u1ec7c. N\u00ean l\u00e0m \u1edf nh\u00e0 ho\u1eb7c n\u01a1i ri\u00eang t\u01b0!<\/p>\n\n

M\u1eb9o duy tr\u00ec th\u00f3i quen h\u00e0ng ng\u00e0y<\/h2>

Th\u1edf \u0111\u00fang c\u00e1ch ch\u1ec9 c\u00f3 t\u00e1c d\u1ee5ng khi b\u1ea1n th\u1ef1c h\u00e0nh \u0111\u1ec1u \u0111\u1eb7n. M\u1ed9t v\u00e0i g\u1ee3i \u00fd ph\u00f9 h\u1ee3p v\u1edbi l\u1ed1i s\u1ed1ng ng\u01b0\u1eddi Vi\u1ec7t: Th\u1ef1c h\u00e0nh 3 ph\u00fat th\u1edf b\u1ee5ng ngay khi th\u1ee9c d\u1eady ho\u1eb7c tr\u01b0\u1edbc b\u1eefa \u0103n tr\u01b0a. \u0110\u1eb7t sticker nh\u1ecf tr\u00ean m\u00e0n h\u00ecnh m\u00e1y t\u00ednh v\u1edbi n\u1ed9i dung Th\u1edf s\u00e2u \u2014 m\u1ed7i l\u1ea7n nh\u00ecn th\u1ea5y l\u00e0 l\u00e0m 3 nh\u1ecbp. Thay v\u00ec cu\u1ed9n m\u1ea1ng x\u00e3 h\u1ed9i l\u00fac tan t\u1ea7m, th\u1eed 5 ph\u00fat th\u1edf h\u1ed9p tr\u01b0\u1edbc khi v\u00e0o nh\u00e0. Tranh th\u1ee7 2 ph\u00fat th\u1edf m\u0169i xen k\u1ebd gi\u1eefa c\u00e1c cu\u1ed9c h\u1ecdp \u0111\u1ec3 l\u1ea5y l\u1ea1i t\u1eadp trung.<\/p>\n\n

Khi n\u00e0o c\u1ea7n g\u1eb7p chuy\u00ean gia?<\/h2>

B\u00e0i t\u1eadp th\u1edf l\u00e0 c\u00f4ng c\u1ee5 h\u1ed7 tr\u1ee3 tuy\u1ec7t v\u1eddi nh\u01b0ng kh\u00f4ng thay th\u1ebf \u0111i\u1ec1u tr\u1ecb chuy\u00ean nghi\u1ec7p. N\u1ebfu b\u1ea1n th\u01b0\u1eddng xuy\u00ean b\u1ecb c\u01a1n ho\u1ea3ng lo\u1ea1n t\u00e1i di\u1ec5n nhi\u1ec1u l\u1ea7n m\u1ed7i tu\u1ea7n, ho\u1eb7c lo \u00e2u \u1ea3nh h\u01b0\u1edfng nghi\u00eam tr\u1ecdng \u0111\u1ebfn c\u00f4ng vi\u1ec7c v\u00e0 c\u00e1c m\u1ed1i quan h\u1ec7 \u2014 h\u00e3y t\u00ecm g\u1eb7p b\u00e1c s\u0129 ho\u1eb7c chuy\u00ean gia t\u00e2m l\u00fd.<\/p>\n\n

H\u01a1i th\u1edf l\u00e0 th\u1ee9 b\u1ea1n c\u00f3 s\u1eb5n m\u1ecdi l\u00fac, mi\u1ec5n ph\u00ed v\u00e0 c\u1ef1c k\u1ef3 m\u1ea1nh m\u1ebd. H\u00f4m nay, h\u00e3y b\u1eaft \u0111\u1ea7u v\u1edbi \u0111i\u1ec1u \u0111\u01a1n gi\u1ea3n nh\u1ea5t: th\u1edf b\u1ee5ng trong 5 ph\u00fat. Ch\u1ec9 5 ph\u00fat \u2014 b\u1ea1n s\u1ebd ng\u1ea1c nhi\u00ean v\u1edbi s\u1ef1 kh\u00e1c bi\u1ec7t m\u00e0 n\u00f3 mang l\u1ea1i.<\/p>\n\n

Ngu\u1ed3n tham kh\u1ea3o:<\/strong> healthline.com, Frontiers in Human Neuroscience, who.int<\/p>","protected":false},"excerpt":{"rendered":"

Ch\u1ec9 v\u1edbi v\u00e0i nh\u1ecbp th\u1edf s\u00e2u, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 chuy\u1ec3n t\u1eeb c\u0103ng th\u1eb3ng sang b\u00ecnh t\u0129nh trong v\u00e0i ph\u00fat. Kh\u00e1m ph\u00e1 8 b\u00e0i t\u1eadp th\u1edf \u0111\u01a1n gi\u1ea3n, c\u00f3 khoa h\u1ecdc ch\u1ee9ng minh \u0111\u1ec3 gi\u1ea3m stress m\u1ed7i ng\u00e0y.<\/p>","protected":false},"author":2,"featured_media":10021,"comment_status":"closed","ping_status":"0","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[],"class_list":["post-10023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suc-khoe-tinh-than"],"_links":{"self":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/comments?post=10023"}],"version-history":[{"count":2,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10023\/revisions"}],"predecessor-version":[{"id":10027,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/posts\/10023\/revisions\/10027"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media\/10021"}],"wp:attachment":[{"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/media?parent=10023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/categories?post=10023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bautruc.com\/en\/wp-json\/wp\/v2\/tags?post=10023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}