{"id":1437,"date":"2026-08-27T09:09:04","date_gmt":"2026-08-27T09:09:04","guid":{"rendered":"https:\/\/emameditation.com\/blog\/pranayama-breathing-techniques-2\/"},"modified":"2026-08-27T09:09:04","modified_gmt":"2026-08-27T09:09:04","slug":"pranayama-breathing-techniques-2","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ja\/pranayama-breathing-techniques-2\/","title":{"rendered":"\u5fc3\u3092\u843d\u3061\u7740\u3051\u96c6\u4e2d\u529b\u3092\u9ad8\u3081\u308b5\u3064\u306e\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u547c\u5438\u6cd5"},"content":{"rendered":"<p>\u4eba\u751f\u304c\u9a12\u304c\u3057\u304f\u611f\u3058\u3089\u308c\u308b\u3068\u304d\u3001\u7dca\u5f35\u306f\u307e\u305a\u547c\u5438\u306b\u3042\u3089\u308f\u308c\u308b\u3053\u3068\u304c\u3088\u304f\u3042\u308a\u307e\u3059\u3002\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u3001\u305d\u306e\u77ac\u9593\u306b\u5411\u304d\u5408\u3046\u305f\u3081\u306e\u30b7\u30f3\u30d7\u30eb\u306a\u65b9\u6cd5\u3092\u4e0e\u3048\u3066\u304f\u308c\u307e\u3059\u3002\u7121\u7406\u306b\u843d\u3061\u7740\u3053\u3046\u3068\u3059\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u6ce8\u610f\u304c\u9759\u304b\u3067\u3084\u3055\u3057\u3044\u30ea\u30ba\u30e0\u3078\u3068\u623b\u3063\u3066\u3053\u3089\u308c\u308b\u3088\u3046\u306b\u3059\u308b\u306e\u3067\u3059\u3002<\/p>\n<h2>\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u3068\u306f\u4f55\u304b\u3001\u305d\u3057\u3066\u4f55\u3067\u306f\u306a\u3044\u304b<\/h2>\n<p><strong>\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de<\/strong>\u306f\u3001\u30e8\u30fc\u30ac\u306e\u547c\u5438\u6cd5\u306e\u4e00\u7fa4\u3067\u3059\u3002\u30b5\u30f3\u30b9\u30af\u30ea\u30c3\u30c8\u8a9e\u3067\u306f\u3001<em>\u30d7\u30e9\u30fc\u30ca<\/em>\u306f\u3057\u3070\u3057\u3070\u751f\u547d\u306e\u547c\u5438\u3084\u751f\u547d\u30a8\u30cd\u30eb\u30ae\u30fc\u3068\u8a33\u3055\u308c\u3001<em>\u30a2\u30fc\u30e4\u30fc\u30de<\/em>\u306f\u5ef6\u9577\u3001\u62e1\u5f35\u3001\u8abf\u6574\u3092\u610f\u5473\u3057\u307e\u3059\u3002\u308f\u304b\u308a\u3084\u3059\u304f\u8a00\u3048\u3070\u3001\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u547c\u5438\u306b\u6c17\u3065\u304d\u3001\u305d\u308c\u3092\u3084\u3055\u3057\u304f\u6574\u3048\u308b\u3053\u3068\u3092\u6559\u3048\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<p>\u4e2d\u306b\u306f\u9759\u304b\u3067\u521d\u5fc3\u8005\u5411\u304d\u306e\u65b9\u6cd5\u3082\u3042\u308c\u3070\u3001\u606f\u3092\u6b62\u3081\u308b\u3082\u306e\u3001\u901f\u304f\u547c\u5438\u3059\u308b\u3082\u306e\u3001\u5f37\u304f\u5410\u304f\u3082\u306e\u3082\u3042\u308a\u307e\u3059\u3002\u3053\u306e\u30ac\u30a4\u30c9\u3067\u306f\u3001\u81ea\u5b85\u3067\u53d6\u308a\u7d44\u307f\u3084\u3059\u3044\u3001\u3088\u308a\u7a4f\u3084\u304b\u306a\u4e94\u3064\u306e\u65b9\u6cd5\u306b\u7d5e\u3063\u3066\u7d39\u4ecb\u3057\u307e\u3059\u3002\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306e\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u5b9f\u8df5\u3068\u3057\u3066\u306e\u6839\u62e0\u306f\u307e\u3060\u767a\u5c55\u9014\u4e0a\u3067\u3059\u3002\u305d\u306e\u305f\u3081\u3001\u4e0d\u5b89\u3001\u4e0d\u7720\u3001\u547c\u5438\u5668\u75be\u60a3\u3001\u305d\u306e\u4ed6\u3044\u304b\u306a\u308b\u533b\u7642\u7684\u306a\u72b6\u614b\u306e\u6cbb\u7642\u3067\u306f\u306a\u304f\u3001\u652f\u3048\u3068\u306a\u308b\u30bb\u30eb\u30d5\u30b1\u30a2\u3068\u3057\u3066\u6349\u3048\u308b\u306e\u304c\u3088\u3044\u3067\u3057\u3087\u3046\u3002<\/p>\n<blockquote>\n<p>\u5f79\u7acb\u3064\u547c\u5438\u306e\u5b9f\u8df5\u306f\u3001\u3042\u306a\u305f\u3092\u3055\u3089\u306b\u8eab\u69cb\u3048\u3055\u305b\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u3088\u308a\u4eca\u3053\u3053\u306b\u9023\u308c\u623b\u3057\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<\/blockquote>\n<h2>\u59cb\u3081\u308b\u524d\u306b\uff1a\u656c\u610f\u3092\u3082\u3063\u3066\u7df4\u7fd2\u3059\u308b<\/h2>\n<p>\u81ea\u5df1\u6d41\u306e\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u3001\u533b\u7642\u3068\u3057\u3066\u306e\u547c\u5438\u30b1\u30a2\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u91cd\u3044\u547c\u5438\u5668\u75be\u60a3\u306f\u3001\u8cc7\u683c\u3092\u6301\u3064\u533b\u7642\u8005\u306b\u59d4\u306d\u308b\u3079\u304d\u3082\u306e\u3067\u3059\u3002\u305f\u3068\u3048\u3070\u3001\u91cd\u75c7\u6210\u4eba\u547c\u5438\u4e0d\u5168\u306b\u95a2\u3059\u308b<a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(09)61069-2\" target=\"_blank\" rel=\"noopener\">\u30bb\u30b5\u30fc\u30eb\u8a66\u9a13<\/a>\u3084<a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(08)60105-1\" target=\"_blank\" rel=\"noopener\">\u899a\u9192\u3068\u547c\u5438\u306e\u7d71\u5236\u8a66\u9a13<\/a>\u306f\u3001\u96c6\u4e2d\u6cbb\u7642\u4e0b\u3067\u4eba\u5de5\u547c\u5438\u7ba1\u7406\u3092\u53d7\u3051\u308b\u91cd\u7be4\u306a\u6210\u4eba\u3078\u306e\u75c5\u9662\u5185\u4ecb\u5165\u3092\u8abf\u3079\u305f\u3082\u306e\u3067\u3042\u308a\u3001\u81ea\u5b85\u3067\u884c\u3046\u547c\u5438\u6cd5\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u3053\u3053\u306b\u6319\u3052\u305f\u306e\u306f\u3001\u305d\u306e\u5883\u754c\u3092\u660e\u78ba\u306b\u3059\u308b\u305f\u3081\u3067\u3059\u3002<\/p>\n<ul>\n<li><strong>\u5c11\u3057\u305a\u3064\u59cb\u3081\u308b\uff1a<\/strong>\u4e8c\u5206\u304b\u3089\u4e94\u5206\u3067\u5341\u5206\u3067\u3059\u3002<\/li>\n<li><strong>\u697d\u306b\u4fdd\u3064\uff1a<\/strong>\u547c\u5438\u306f\u82f1\u96c4\u7684\u3067\u3042\u308b\u5fc5\u8981\u306f\u306a\u304f\u3001\u306a\u3081\u3089\u304b\u3067\u3042\u308b\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002<\/li>\n<li><strong>\u9577\u3044\u4fdd\u6301\u306f\u907f\u3051\u308b\uff1a<\/strong>\u606f\u3092\u4fdd\u3064\u7df4\u7fd2\u306f\u3001\u7d4c\u9a13\u3042\u308b\u6307\u5c0e\u8005\u306e\u3082\u3068\u3067\u5b66\u3073\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u5b89\u5168\u306b\u5ea7\u308b\uff1a<\/strong>\u5ea7\u3063\u305f\u72b6\u614b\u3067\u7df4\u7fd2\u3057\u3001\u904b\u8ee2\u4e2d\u3001\u6cf3\u3044\u3067\u3044\u308b\u3068\u304d\u3001\u5371\u967a\u306a\u5834\u6240\u306b\u7acb\u3061\u306a\u304c\u3089\u306f\u884c\u308f\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><strong>\u5fc5\u8981\u306a\u3089\u3084\u3081\u308b\uff1a<\/strong>\u3081\u307e\u3044\u3001\u3057\u3073\u308c\u3001\u30d1\u30cb\u30c3\u30af\u3001\u80f8\u306e\u4e0d\u5feb\u611f\u3001\u606f\u82e6\u3057\u3055\u3092\u611f\u3058\u305f\u3089\u3001\u4e2d\u65ad\u3057\u3066\u3044\u3064\u3082\u306e\u547c\u5438\u306b\u623b\u3063\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><strong>\u5148\u306b\u76f8\u8ac7\u3059\u308b\uff1a<\/strong>\u598a\u5a20\u4e2d\u306e\u65b9\u3001\u307e\u305f\u306f\u305c\u3093\u305d\u304f\u3001\u6162\u6027\u9589\u585e\u6027\u80ba\u75be\u60a3\u3001\u5fc3\u81d3\u306e\u4e0d\u5b89\u3001\u9ad8\u8840\u5727\u3001\u5931\u795e\u306e\u7d4c\u9a13\u3001\u30d1\u30cb\u30c3\u30af\u767a\u4f5c\u3001\u305d\u306e\u4ed6\u306e\u5065\u5eb7\u4e0a\u306e\u554f\u984c\u304c\u3042\u308b\u65b9\u306f\u3001\u9ad8\u5ea6\u306a\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u3092\u59cb\u3081\u308b\u524d\u306b\u5c02\u9580\u5bb6\u306e\u52a9\u8a00\u3092\u53d7\u3051\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<\/ul>\n<p>\u3088\u3044\u76ee\u5b89\u306f\u3001\u7df4\u7fd2\u306e\u3042\u3068\u306b\u904b\u52d5\u304b\u3089\u56de\u5fa9\u3059\u308b\u5fc5\u8981\u304c\u3042\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u305d\u306e\u307e\u307e\u4e00\u65e5\u3092\u7d9a\u3051\u3089\u308c\u308b\u611f\u899a\u304c\u3042\u308b\u3053\u3068\u3067\u3059\u3002<\/p>\n<h2>\u843d\u3061\u7740\u304d\u3068\u96c6\u4e2d\u306e\u305f\u3081\u306e\u4e94\u3064\u306e\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u547c\u5438\u6cd5<\/h2>\n<p>\u4ee5\u4e0b\u306e\u6570\u3092\u6570\u3048\u308b\u7df4\u7fd2\u3067\u306f\u3001\u30a8\u30de\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/kokyu-tool\/\">\u7121\u6599\u30aa\u30f3\u30e9\u30a4\u30f3\u547c\u5438\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/a>\u3092\u3001\u3084\u3055\u3057\u3044\u30bf\u30a4\u30de\u30fc\u517c\u30da\u30fc\u30b9\u30ac\u30a4\u30c9\u3068\u3057\u3066\u4f7f\u3048\u307e\u3059\u3002\u4e00\u5ea6\u306e\u7df4\u7fd2\u3067\u306f\u4e94\u3064\u3059\u3079\u3066\u3092\u884c\u3046\u306e\u3067\u306f\u306a\u304f\u3001\u4e00\u3064\u3092\u9078\u3073\u307e\u3057\u3087\u3046\u3002<\/p>\n<h3>\u4e00\u3000\u30b5\u30fc\u30de\u30fb\u30f4\u30ea\u30c3\u30c6\u30a3\uff1a\u5747\u7b49\u547c\u5438<\/h3>\n<p><em>\u30b5\u30fc\u30de\u30fb\u30f4\u30ea\u30c3\u30c6\u30a3<\/em>\u306f\u3001\u5747\u7b49\u306a\u52d5\u304d\u3092\u610f\u5473\u3057\u307e\u3059\u3002\u6ce8\u610f\u304c\u6563\u3063\u3066\u3044\u308b\u3068\u304d\u306b\u3001\u5fc3\u306b\u30b7\u30f3\u30d7\u30eb\u306a\u30ea\u30ba\u30e0\u3092\u4e0e\u3048\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<ol>\n<li>\u80a9\u306e\u529b\u3092\u629c\u3044\u3066\u3001\u80cc\u7b4b\u3092\u4f38\u3070\u3057\u3066\u5ea7\u308a\u307e\u3059\u3002<\/li>\n<li>\u9f3b\u304b\u3089\u56db\u3064\u6570\u3048\u306a\u304c\u3089\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u9f3b\u304b\u3089\u56db\u3064\u6570\u3048\u306a\u304c\u3089\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u4e8c\u5206\u304b\u3089\u4e94\u5206\u7d9a\u3051\u307e\u3059\u3002<\/li>\n<li>\u56db\u3064\u304c\u304d\u3064\u3051\u308c\u3070\u4e09\u3064\u306b\u3057\u307e\u3059\u3002\u697d\u3067\u3042\u308c\u3070\u4e94\u3064\u3092\u8a66\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u547c\u5438\u306f\u4e2d\u304f\u3089\u3044\u306e\u5927\u304d\u3055\u306b\u4fdd\u3061\u307e\u3057\u3087\u3046\u3002\u6df1\u3055\u3088\u308a\u3001\u306a\u3081\u3089\u304b\u3055\u304c\u5927\u5207\u3067\u3059\u3002<\/p>\n<h3>\u4e8c\u3000\u30c7\u30a3\u30fc\u30eb\u30ac\uff1a\u4e09\u90e8\u547c\u5438<\/h3>\n<p><em>\u30c7\u30a3\u30fc\u30eb\u30ac\u30fb\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de<\/em>\u306f\u3001\u304a\u8179\u3001\u808b\u9aa8\u3001\u4e0a\u80f8\u90e8\u306b\u610f\u8b58\u3092\u5411\u3051\u307e\u3059\u3002\u3082\u3063\u3068\u3084\u3055\u3057\u3044\u975e\u30e8\u30fc\u30ac\u7684\u306a\u571f\u53f0\u3068\u3057\u3066\u306f\u3001<a href=\"https:\/\/emameditation.com\/blog\/ja\/shinkokyu-exercises\/\">\u795e\u7d4c\u7cfb\u3092\u843d\u3061\u7740\u304b\u305b\u308b\u6df1\u547c\u5438\u30a8\u30af\u30b5\u30b5\u30a4\u30ba<\/a>\u306e\u30ac\u30a4\u30c9\u3082\u3054\u89a7\u304f\u3060\u3055\u3044\u3002<\/p>\n<ol>\n<li>\u7247\u624b\u3092\u304a\u8179\u306b\u3001\u3082\u3046\u7247\u624b\u3092\u80f8\u306b\u7f6e\u304d\u307e\u3059\u3002<\/li>\n<li>\u3084\u3055\u3057\u304f\u5438\u3044\u3001\u304a\u8179\u304c\u6700\u521d\u306b\u52d5\u304f\u306e\u3092\u611f\u3058\u307e\u3059\u3002<\/li>\n<li>\u808b\u9aa8\u304c\u5c11\u3057\u6a2a\u306b\u5e83\u304c\u308b\u306e\u3092\u8a31\u3057\u307e\u3059\u3002<\/li>\n<li>\u4e0a\u80f8\u90e8\u306f\u307b\u3093\u306e\u5c11\u3057\u3060\u3051\u6301\u3061\u4e0a\u304c\u308b\u3088\u3046\u306b\u3057\u307e\u3059\u3002<\/li>\n<li>\u5410\u304f\u3068\u304d\u306f\u3001\u5168\u4f53\u304c\u3084\u308f\u3089\u3050\u306e\u3092\u611f\u3058\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u4e94\u56de\u304b\u3089\u5341\u56de\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002\u7a7a\u6c17\u3092\u3042\u308f\u3066\u3066\u98f2\u307f\u8fbc\u3080\u3088\u3046\u306a\u3089\u3001\u529b\u3092\u5f31\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u4e09\u3000\u30ca\u30fc\u30c7\u30a3\u30fc\u30fb\u30b7\u30e7\u30fc\u30c0\u30ca\uff1a\u4ea4\u4e92\u9f3b\u547c\u5438<\/h3>\n<p><em>\u30ca\u30fc\u30c7\u30a3\u30fc\u30fb\u30b7\u30e7\u30fc\u30c0\u30ca<\/em>\u306f\u3001\u5de6\u53f3\u306e\u9f3b\u5b54\u3092\u4ea4\u4e92\u306b\u4f7f\u3046\u547c\u5438\u6cd5\u3067\u3059\u3002\u3053\u3053\u3067\u306f\u3001\u606f\u3092\u6b62\u3081\u306a\u3044\u521d\u5fc3\u8005\u5411\u3051\u306e\u65b9\u6cd5\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n<ol>\n<li>\u697d\u306b\u5ea7\u308a\u3001\u3042\u3054\u306e\u529b\u3092\u629c\u304d\u307e\u3059\u3002<\/li>\n<li>\u53f3\u624b\u306e\u89aa\u6307\u3067\u53f3\u306e\u9f3b\u5b54\u3092\u9589\u3058\u307e\u3059\u3002<\/li>\n<li>\u5de6\u306e\u9f3b\u5b54\u304b\u3089\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u85ac\u6307\u3067\u5de6\u306e\u9f3b\u5b54\u3092\u9589\u3058\u307e\u3059\u3002<\/li>\n<li>\u53f3\u306e\u9f3b\u5b54\u3092\u958b\u3051\u3066\u3001\u53f3\u304b\u3089\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u53f3\u306e\u9f3b\u5b54\u304b\u3089\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u5de6\u53f3\u3092\u5165\u308c\u66ff\u3048\u3001\u5de6\u304b\u3089\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u4e09\u56de\u304b\u3089\u516d\u56de\u7e70\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u9f3b\u304c\u3064\u307e\u3063\u3066\u3044\u308b\u5834\u5408\u3084\u3001\u624b\u306e\u4f4d\u7f6e\u304c\u6c17\u306b\u306a\u308b\u5834\u5408\u306f\u3001\u5225\u306e\u65b9\u6cd5\u3092\u9078\u3093\u3067\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u56db\u3000\u30a6\u30b8\u30e3\u30a4\uff1a\u3084\u3055\u3057\u3044\u6d77\u306e\u547c\u5438<\/h3>\n<p><em>\u30a6\u30b8\u30e3\u30a4<\/em>\u306f\u3001\u5589\u3092\u3068\u3066\u3082\u3084\u3055\u3057\u304f\u7d30\u3081\u308b\u3053\u3068\u3067\u3001\u9759\u304b\u306a\u6ce2\u306e\u3088\u3046\u306a\u97f3\u3092\u751f\u307f\u307e\u3059\u3002\u3056\u3089\u3064\u304f\u611f\u3058\u3067\u306f\u306a\u304f\u3001\u5fc3\u5730\u3088\u3044\u3082\u306e\u3067\u3042\u308b\u3079\u304d\u3067\u3059\u3002<\/p>\n<ol>\n<li>\u9f3b\u304b\u3089\u81ea\u7136\u306b\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u53e3\u3092\u9589\u3058\u305f\u307e\u307e\u3001\u93e1\u3092\u305d\u3063\u3068\u66c7\u3089\u305b\u308b\u3088\u3046\u306b\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u97f3\u306f\u63a7\u3048\u3081\u3067\u5c0f\u3055\u304f\u4fdd\u3061\u307e\u3059\u3002<\/li>\n<li>\u9854\u3001\u820c\u3001\u80a9\u306e\u529b\u3092\u629c\u3044\u305f\u307e\u307e\u306b\u3057\u307e\u3059\u3002<\/li>\n<li>\u4e00\u5206\u304b\u3089\u4e09\u5206\u7df4\u7fd2\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u5589\u304c\u7de0\u307e\u308b\u611f\u3058\u304c\u3057\u305f\u3089\u3001\u97f3\u3092\u3084\u3081\u3066\u3001\u666e\u901a\u306e\u9f3b\u547c\u5438\u306b\u623b\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u4e94\u3000\u30d6\u30e9\u30e0\u30de\u30ea\uff1a\u8702\u306e\u30cf\u30df\u30f3\u30b0\u547c\u5438<\/h3>\n<p><em>\u30d6\u30e9\u30e0\u30de\u30ea<\/em>\u306f\u3001\u5410\u304f\u606f\u306b\u4f4e\u3044\u30cf\u30df\u30f3\u30b0\u97f3\u3092\u52a0\u3048\u307e\u3059\u3002\u305d\u306e\u632f\u52d5\u306f\u3001\u5fd9\u3057\u3044\u6ce8\u610f\u306b\u3001\u305f\u3069\u308b\u3053\u3068\u306e\u3067\u304d\u308b\u8eab\u4f53\u7684\u306a\u611f\u899a\u3092\u4e0e\u3048\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<ol>\n<li>\u697d\u306b\u5ea7\u308a\u3001\u76ee\u3092\u9589\u3058\u308b\u304b\u3001\u3084\u308f\u3089\u3052\u307e\u3059\u3002<\/li>\n<li>\u9f3b\u304b\u3089\u3084\u3055\u3057\u304f\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u5410\u304f\u3068\u304d\u306b\u9759\u304b\u306a\u30cf\u30df\u30f3\u30b0\u97f3\u3092\u51fa\u3057\u307e\u3059\u3002<\/li>\n<li>\u5507\u3001\u982c\u3001\u80f8\u306e\u3042\u305f\u308a\u306b\u632f\u52d5\u3092\u611f\u3058\u307e\u3059\u3002<\/li>\n<li>\u4e94\u56de\u304b\u3089\u516b\u56de\u547c\u5438\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u8033\u3084\u9854\u3092\u5f37\u304f\u62bc\u3055\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u30cf\u30df\u30f3\u30b0\u304c\u523a\u6fc0\u7684\u306b\u611f\u3058\u308b\u5834\u5408\u3084\u3001\u8033\u306b\u4e0d\u5feb\u611f\u304c\u3042\u308b\u5834\u5408\u306f\u3001\u3053\u306e\u7df4\u7fd2\u306f\u907f\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n<h2>\u65e5\u5e38\u751f\u6d3b\u3067\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u3092\u6d3b\u304b\u3059\u306b\u306f<\/h2>\n<p>\u3044\u3061\u3070\u3093\u3088\u3044\u7df4\u7fd2\u306f\u3001\u6c17\u8ca0\u308f\u305a\u306b\u7e70\u308a\u8fd4\u305b\u308b\u3082\u306e\u3067\u3059\u3002\u65e5\u3005\u306e\u3059\u3067\u306b\u3042\u308b\u5834\u9762\u306b\u7d50\u3073\u3064\u3051\u307e\u3057\u3087\u3046\u3002<\/p>\n<ul>\n<li><strong>\u8d77\u304d\u305f\u3068\u304d\uff1a<\/strong>\u30b9\u30de\u30fc\u30c8\u30d5\u30a9\u30f3\u3092\u898b\u308b\u524d\u306b\u3001\u4e09\u5206\u306e\u5747\u7b49\u547c\u5438\u3002<\/li>\n<li><strong>\u4ed5\u4e8b\u306e\u524d\u306b\uff1a<\/strong>\u673a\u3067\u4e09\u90e8\u547c\u5438\u3092\u4e94\u56de\u3002<\/li>\n<li><strong>\u4f5c\u696d\u306e\u5408\u9593\u306b\uff1a<\/strong>\u4e00\u5206\u306e\u3084\u3055\u3057\u3044\u30a6\u30b8\u30e3\u30a4\u3067\u6ce8\u610f\u3092\u6574\u3048\u76f4\u3059\u3002<\/li>\n<li><strong>\u523a\u6fc0\u304c\u5f37\u3059\u304e\u305f\u3042\u3068\u306b\uff1a<\/strong>\u4ea4\u4e92\u9f3b\u547c\u5438\u3092\u6570\u56de\u3002<\/li>\n<li><strong>\u5bdd\u308b\u524d\u306b\uff1a<\/strong>\u3086\u3063\u304f\u308a\u3084\u3055\u3057\u304f\u884c\u3044\u3001\u591c\u9045\u304f\u306b\u5f37\u3044\u7df4\u7fd2\u306f\u907f\u3051\u307e\u3059\u3002<\/li>\n<\/ul>\n<p>\u7761\u7720\u304c\u4e3b\u306a\u76ee\u7684\u306a\u3089\u3001\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u3092\u3001\u7167\u660e\u3092\u843d\u3068\u3059\u3001\u523a\u6fc0\u3092\u6e1b\u3089\u3059\u3001\u3084\u3055\u3057\u304f\u547c\u5438\u3059\u308b\u3001\u305d\u3057\u3066\u4f11\u3080\u3001\u3068\u3044\u3046\u6d41\u308c\u306e\u4e00\u90e8\u3068\u3057\u3066\u4f7f\u3044\u307e\u3057\u3087\u3046\u3002\u3042\u308f\u305b\u3066\u3001<a href=\"https:\/\/emameditation.com\/blog\/ja\/yoga-nidra-breathing-sleep-calm\/\">\u6df1\u3044\u7720\u308a\u3068\u843d\u3061\u7740\u304d\u306e\u305f\u3081\u306e\u30e8\u30ac\u30cb\u30c9\u30e9\u30fc\u547c\u5438<\/a>\u306e\u30ac\u30a4\u30c9\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p>\n<h2>\u3088\u304f\u3042\u308b\u9593\u9055\u3044\u3068\u3084\u3055\u3057\u3044\u4fee\u6b63<\/h2>\n<ul>\n<li><strong>\u3067\u304d\u308b\u3060\u3051\u5927\u304d\u304f\u5438\u304a\u3046\u3068\u3059\u308b\uff1a<\/strong>\u4e03\u5272\u304f\u3089\u3044\u306e\u529b\u3067\u547c\u5438\u3057\u307e\u3059\u3002<\/li>\n<li><strong>\u7279\u5225\u306a\u72b6\u614b\u3092\u8ffd\u3044\u304b\u3051\u308b\uff1a<\/strong>\u6c17\u5206\u3092\u64cd\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u6ce8\u610f\u306e\u7df4\u7fd2\u3068\u3057\u3066\u6271\u3044\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u4e0d\u5feb\u611f\u3092\u7121\u8996\u3059\u308b\uff1a<\/strong>\u3081\u307e\u3044\u3084\u8ca0\u62c5\u306f\u5f79\u7acb\u3064\u30b5\u30a4\u30f3\u3067\u3059\u3002\u3084\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/li>\n<li><strong>\u9577\u304f\u3084\u308a\u3059\u304e\u308b\uff1a<\/strong>\u307e\u3060\u5b89\u5b9a\u3057\u3066\u3044\u308b\u3046\u3061\u306b\u7d42\u3048\u307e\u3057\u3087\u3046\u3002<\/li>\n<li><strong>\u9ad8\u5ea6\u306a\u6280\u6cd5\u304b\u3089\u59cb\u3081\u308b\uff1a<\/strong>\u30ab\u30d1\u30fc\u30e9\u30d0\u30fc\u30c6\u30a3\u3001\u30d0\u30b9\u30c8\u30ea\u30ab\u30fc\u3001\u9577\u3044\u4fdd\u6301\u306f\u3001\u719f\u7df4\u3057\u305f\u6307\u5c0e\u306e\u3082\u3068\u306b\u6b8b\u3057\u3066\u304a\u304d\u307e\u3057\u3087\u3046\u3002<\/li>\n<\/ul>\n<p>\u8ff7\u3063\u305f\u3089\u3001\u3082\u3063\u3068\u3084\u3055\u3057\u304f\u3001\u3082\u3063\u3068\u77ed\u304f\u3001\u3082\u3063\u3068\u30b7\u30f3\u30d7\u30eb\u306b\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n<h2>\u3088\u304f\u3042\u308b\u8cea\u554f<\/h2>\n<h3>\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u6df1\u547c\u5438\u3068\u540c\u3058\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u5b8c\u5168\u306b\u306f\u540c\u3058\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u6df1\u547c\u5438\u306f\u5e83\u3044\u610f\u5473\u306e\u8a00\u8449\u3067\u3059\u3002\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u3001\u7279\u5b9a\u306e\u6280\u6cd5\u3001\u30ea\u30ba\u30e0\u3001\u9f3b\u5b54\u306e\u4f7f\u3044\u5206\u3051\u3001\u5834\u5408\u306b\u3088\u3063\u3066\u306f\u606f\u3092\u4fdd\u3064\u3053\u3068\u3092\u542b\u3080\u30e8\u30fc\u30ac\u306e\u4f53\u7cfb\u3067\u3059\u3002<\/p>\n<h3>\u521d\u5fc3\u8005\u306f\u3069\u308c\u304f\u3089\u3044\u7df4\u7fd2\u3059\u308c\u3070\u3088\u3044\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u4e8c\u5206\u304b\u3089\u4e94\u5206\u3067\u59cb\u3081\u307e\u3057\u3087\u3046\u3002\u305d\u308c\u304c\u4e00\u3001\u4e8c\u9031\u9593\u5fc3\u5730\u3088\u304f\u611f\u3058\u3089\u308c\u305f\u3089\u3001\u5c11\u3057\u305a\u3064\u5341\u5206\u307e\u3067\u5ef6\u3070\u3057\u3066\u3044\u304d\u307e\u3059\u3002\u7dca\u5f35\u3084\u843d\u3061\u7740\u304b\u306a\u3055\u3092\u611f\u3058\u305f\u3089\u3001\u3082\u3063\u3068\u65e9\u304f\u3084\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u4e0d\u5b89\u3084\u7761\u7720\u306b\u5f79\u7acb\u3061\u307e\u3059\u304b\uff1f<\/h3>\n<p>\u591a\u304f\u306e\u4eba\u304c\u3001\u843d\u3061\u7740\u304f\u305f\u3081\u306e\u7fd2\u6163\u306e\u4e00\u90e8\u3068\u3057\u3066\u7a4f\u3084\u304b\u306a\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u3092\u4f7f\u3063\u3066\u3044\u307e\u3059\u304c\u3001\u4e0d\u5b89\u3001\u4e0d\u7720\u3001\u30d1\u30cb\u30c3\u30af\u3001\u305d\u306e\u4ed6\u306e\u72b6\u614b\u306b\u5bfe\u3059\u308b\u78ba\u5b9f\u306a\u6cbb\u7642\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u75c7\u72b6\u304c\u5f37\u3044\u3001\u307e\u305f\u306f\u9577\u304f\u7d9a\u304f\u5834\u5408\u306f\u3001\u5c02\u9580\u5bb6\u306e\u652f\u63f4\u3092\u6c42\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u9f3b\u3067\u547c\u5438\u3059\u3079\u304d\u3067\u3059\u304b\u3001\u305d\u308c\u3068\u3082\u53e3\u3067\u547c\u5438\u3059\u3079\u304d\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u521d\u5fc3\u8005\u5411\u3051\u306e\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306e\u591a\u304f\u306f\u9f3b\u547c\u5438\u3092\u7528\u3044\u307e\u3059\u3002\u9f3b\u3065\u307e\u308a\u304c\u3042\u308b\u3001\u307e\u305f\u306f\u9f3b\u547c\u5438\u304c\u4e0d\u5feb\u3067\u3042\u308c\u3070\u3001\u3084\u3055\u3057\u304f\u53e3\u3067\u547c\u5438\u3059\u308b\u304b\u3001\u3082\u3063\u3068\u7c21\u5358\u306a\u30b0\u30e9\u30a6\u30f3\u30c7\u30a3\u30f3\u30b0\u306e\u7df4\u7fd2\u3092\u9078\u3093\u3067\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u51fa\u5178<\/h2>\n<ol>\n<li>\u30d4\u30fc\u30af\u3089\uff08\uff12\uff10\uff10\uff19\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(09)61069-2\" target=\"_blank\" rel=\"noopener\">\u91cd\u75c7\u6210\u4eba\u547c\u5438\u4e0d\u5168\u306b\u5bfe\u3059\u308b\u901a\u5e38\u306e\u4eba\u5de5\u547c\u5438\u88dc\u52a9\u3068\u4f53\u5916\u5f0f\u819c\u578b\u4eba\u5de5\u80ba\u306e\u6709\u52b9\u6027\u3068\u7d4c\u6e08\u8a55\u4fa1\uff08\u30bb\u30b5\u30fc\u30eb\uff09\uff1a\u591a\u65bd\u8a2d\u7121\u4f5c\u70ba\u5316\u6bd4\u8f03\u8a66\u9a13<\/a>\u3002<em>\u30e9\u30f3\u30bb\u30c3\u30c8<\/em>\u3002<\/li>\n<li>\u30b8\u30e9\u30fc\u30eb\u3089\uff08\uff12\uff10\uff10\uff18\u5e74\uff09\u3002<a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(08)60105-1\" target=\"_blank\" rel=\"noopener\">\u96c6\u4e2d\u6cbb\u7642\u5ba4\u306e\u6a5f\u68b0\u63db\u6c17\u60a3\u8005\u306b\u5bfe\u3059\u308b\u93ae\u9759\u3068\u4eba\u5de5\u547c\u5438\u5668\u96e2\u8131\u306e\u7d44\u307f\u5408\u308f\u305b\u624b\u9806\u306e\u6709\u52b9\u6027\u3068\u5b89\u5168\u6027\uff08\u899a\u9192\u3068\u547c\u5438\u306e\u7d71\u5236\u8a66\u9a13\uff09\uff1a\u7121\u4f5c\u70ba\u5316\u6bd4\u8f03\u8a66\u9a13<\/a>\u3002<em>\u30e9\u30f3\u30bb\u30c3\u30c8<\/em>\u3002<\/li>\n<\/ol>\n<p><em>\u3053\u306e\u8a18\u4e8b\u306f\u4e00\u822c\u7684\u306a\u30a6\u30a7\u30eb\u30d3\u30fc\u30a4\u30f3\u30b0\u306e\u305f\u3081\u306e\u3082\u306e\u3067\u3042\u308a\u3001\u533b\u7642\u306e\u4ee3\u308f\u308a\u306b\u306f\u306a\u308a\u307e\u305b\u3093\u3002\u5065\u5eb7\u4e0a\u306e\u554f\u984c\u304c\u3042\u308b\u5834\u5408\u306f\u3001\u8cc7\u683c\u306e\u3042\u308b\u5c02\u9580\u5bb6\u306b\u3054\u76f8\u8ac7\u304f\u3060\u3055\u3044\u3002<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u4eba\u751f\u304c\u9a12\u304c\u3057\u304f\u611f\u3058\u3089\u308c\u308b\u3068\u304d\u3001\u7dca\u5f35\u306f\u307e\u305a\u547c\u5438\u306b\u3042\u3089\u308f\u308c\u308b\u3053\u3068\u304c\u3088\u304f\u3042\u308a\u307e\u3059\u3002\u30d7\u30e9\u30fc\u30ca\u30fc\u30e4\u30fc\u30de\u306f\u3001\u305d\u306e\u77ac\u9593\u306b\u5411\u304d\u5408\u3046\u305f\u3081\u306e\u30b7\u30f3\u30d7\u30eb\u306a\u65b9\u6cd5\u3092\u4e0e\u3048\u3066\u304f\u308c\u307e\u3059\u3002\u7121\u7406\u306b\u843d\u3061\u7740\u3053\u3046\u3068\u3059\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u6ce8\u610f\u304c\u9759\u304b\u3067\u3084\u3055\u3057\u3044\u30ea\u30ba\u30e0\u3078\u3068\u623b\u3063\u3066\u3053\u3089\u308c\u308b\u3088\u3046\u306b\u3059\u308b\u306e\u3067\u3059\u3002 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