{"id":1674,"date":"2026-09-13T09:06:33","date_gmt":"2026-09-13T09:06:33","guid":{"rendered":"https:\/\/emameditation.com\/blog\/ikari-breathing-exercises\/"},"modified":"2026-09-13T09:06:33","modified_gmt":"2026-09-13T09:06:33","slug":"ikari-breathing-exercises","status":"publish","type":"post","link":"https:\/\/emameditation.com\/blog\/ja\/ikari-breathing-exercises\/","title":{"rendered":"\u6012\u308a\u3092\u3059\u3050\u93ae\u3081\u308b7\u3064\u306e\u547c\u5438\u6cd5"},"content":{"rendered":"<p>\u6012\u308a\u306f\u3001\u8003\u3048\u308b\u3088\u308a\u5148\u306b\u3084\u3063\u3066\u6765\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u3042\u3054\u304c\u3053\u308f\u3070\u308a\u3001\u58f0\u304c\u5909\u308f\u308a\u3001\u982d\u306e\u4e2d\u3067\u306f\u5b8c\u74a7\u306a\u8a00\u3044\u8fd4\u3057\u304c\u7d44\u307f\u7acb\u3066\u3089\u308c\u3066\u3044\u304f\u3002\u6012\u308a\u306e\u305f\u3081\u306e\u547c\u5438\u6cd5\u306f\u3001\u300c\u3044\u3044\u4eba\u300d\u306b\u306a\u308b\u3053\u3068\u3067\u3082\u3001\u5927\u4e8b\u306a\u3053\u3068\u3092\u898b\u306a\u3044\u3075\u308a\u3059\u308b\u3053\u3068\u3067\u3082\u3042\u308a\u307e\u305b\u3093\u3002\u9ad8\u3076\u308a\u306b\u30cf\u30f3\u30c9\u30eb\u3092\u596a\u308f\u308c\u308b\u524d\u306b\u3001\u307b\u3093\u306e\u5c11\u3057\u3060\u3051\u4f59\u767d\u3092\u3064\u304f\u308a\u3001\u53cd\u5fdc\u3059\u308b\u305f\u3081\u306e\u304d\u308c\u3044\u306a\u6570\u79d2\u3092\u78ba\u4fdd\u3059\u308b\u65b9\u6cd5\u3067\u3059\u3002<\/p>\n<h2>\u6012\u308a\u304c\u9ad8\u307e\u3063\u305f\u3068\u304d\u3001\u306a\u305c\u547c\u5438\u304c\u52a9\u3051\u306b\u306a\u308b\u306e\u304b<\/h2>\n<p>\u6012\u308a\u306f\u3001\u9632\u5fa1\u306e\u305f\u3081\u306e\u72b6\u614b\u3067\u3059\u3002\u8eab\u4f53\u306f\u3001\u7acb\u3061\u5411\u304b\u3046\u3001\u5b88\u308b\u3001\u8a00\u3044\u8fd4\u3059\u3001\u96e2\u308c\u308b\u3001\u3042\u308b\u3044\u306f\u9589\u3058\u3053\u3082\u308b\u6e96\u5099\u3092\u3057\u307e\u3059\u3002\u305d\u308c\u306b\u4f34\u3063\u3066\u547c\u5438\u3082\u5909\u308f\u308a\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002\u80f8\u304c\u9ad8\u304f\u306a\u308b\u3001\u901f\u304f\u306a\u308b\u3001\u606f\u3092\u6b62\u3081\u308b\u3001\u3042\u308b\u3044\u306f\u92ed\u304f\u5410\u304d\u51fa\u3059\u3002\u3053\u3046\u3057\u305f\u30d1\u30bf\u30fc\u30f3\u306b\u98f2\u307f\u8fbc\u307e\u308c\u308b\u3068\u3001\u8a71\u3092\u805e\u304f\u3053\u3068\u3082\u3001\u8a00\u8449\u3092\u614e\u91cd\u306b\u9078\u3076\u3053\u3068\u3082\u3001\u4eca\u304c\u5b89\u5168\u304b\u3069\u3046\u304b\u3092\u898b\u6975\u3081\u308b\u3053\u3068\u3082\u96e3\u3057\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n<p>\u547c\u5438\u304c\u5f79\u306b\u7acb\u3064\u306e\u306f\u3001\u8eab\u4f53\u306e\u50cd\u304d\u306e\u4e2d\u3067\u3001\u3059\u3050\u306b\u81ea\u5206\u3067\u5f71\u97ff\u3092\u4e0e\u3048\u3089\u308c\u308b\u6570\u5c11\u306a\u3044\u3082\u306e\u306e\u4e00\u3064\u3060\u304b\u3089\u3067\u3059\u3002\u843d\u3061\u7740\u3053\u3046\u3068\u81ea\u5206\u3092\u8aac\u5f97\u3059\u308b\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u3082\u3063\u3068\u5c0f\u3055\u304f\u59cb\u3081\u308c\u3070\u3044\u3044\u306e\u3067\u3059\u3002\u3072\u3068\u3064\u9577\u304f\u5410\u304f\u3001\u3072\u3068\u3064\u7b4b\u8089\u3092\u3086\u308b\u3081\u308b\u3001\u3072\u3068\u6b69\u304d\u4e0b\u304c\u308b\u3002\u305d\u3046\u3059\u308b\u3053\u3068\u3067\u3001\u795e\u7d4c\u7cfb\u306b\u5225\u306e\u5408\u56f3\u3092\u9001\u308c\u307e\u3059\u3002<\/p>\n<p>\u6012\u308a\u306e\u305f\u3081\u306e\u7279\u5b9a\u306e\u547c\u5438\u6cd5\u306b\u3064\u3044\u3066\u306e\u8a3c\u62e0\u306f\u3001\u30a4\u30f3\u30bf\u30fc\u30cd\u30c3\u30c8\u3067\u8a9e\u3089\u308c\u308b\u307b\u3069\u6574\u7136\u3068\u3057\u3066\u3044\u307e\u305b\u3093\u3002\u3053\u308c\u3089\u306e\u7df4\u7fd2\u306f\u3001\u5b9f\u7528\u7684\u306a\u81ea\u5df1\u8abf\u6574\u306e\u9053\u5177\u3068\u3057\u3066\u6349\u3048\u308b\u306e\u304c\u3088\u3044\u3067\u3057\u3087\u3046\u3002\u7acb\u3061\u6b62\u307e\u308b\u52a9\u3051\u306b\u306a\u308a\u3001\u30a8\u30b9\u30ab\u30ec\u30fc\u30c8\u3092\u548c\u3089\u3052\u3001\u3088\u308a\u306f\u3063\u304d\u308a\u8003\u3048\u3089\u308c\u308b\u3088\u3046\u306b\u306f\u306a\u308b\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u304c\u3001\u5bfe\u7acb\u305d\u306e\u3082\u306e\u3092\u89e3\u6c7a\u3057\u305f\u308a\u3001\u4e0d\u516c\u5e73\u306a\u72b6\u6cc1\u3092\u53d7\u3051\u5165\u308c\u3089\u308c\u308b\u3082\u306e\u306b\u3057\u305f\u308a\u3059\u308b\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n<blockquote><p>\u547c\u5438\u3092\u843d\u3061\u7740\u3051\u308b\u3053\u3068\u306f\u3001\u8d77\u304d\u305f\u3053\u3068\u3092\u6b63\u5f53\u5316\u3059\u308b\u306e\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u305d\u308c\u306f\u3001\u3088\u308a\u5b89\u5168\u306b\u53cd\u5fdc\u3059\u308b\u305f\u3081\u306e\u624b\u6bb5\u3092\u4e0e\u3048\u3066\u304f\u308c\u308b\u306e\u3067\u3059\u3002<\/p><\/blockquote>\n<h2>\u59cb\u3081\u308b\u524d\u306b\uff1a\u6012\u308a\u306e\u7a2e\u985e\u306b\u5408\u3046\u65b9\u6cd5\u3092\u9078\u3076<\/h2>\n<p>\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\u6b69\u304d\u306a\u304c\u3089\u5410\u304f\u547c\u5438\u3092\u4f7f\u3046\u3002<\/li>\n<\/ul>\n<p>\u3069\u306e\u65b9\u6cd5\u3082\u3001\u3084\u3055\u3057\u304f\u884c\u3063\u3066\u304f\u3060\u3055\u3044\u3002\u56de\u6570\u3092\u6570\u3048\u308b\u3053\u3068\u3067\u3001\u304b\u3048\u3063\u3066\u3044\u3089\u7acb\u3064\u306a\u3089\u3001\u6570\u5b57\u306f\u3084\u3081\u3066\u3001\u5410\u304f\u606f\u3092\u5438\u3046\u606f\u3088\u308a\u5c11\u3057\u3060\u3051\u3086\u3063\u304f\u308a\u306b\u3059\u308b\u3060\u3051\u3067\u5341\u5206\u3067\u3059\u3002\u982d\u306e\u4e2d\u3067\u6570\u3048\u308b\u4ee3\u308f\u308a\u306b\u8996\u899a\u7684\u306a\u30ea\u30ba\u30e0\u304c\u307b\u3057\u3044\u306a\u3089\u3001\u30a8\u30de\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/kokyu-tool\/\">\u7121\u6599\u306e\u30aa\u30f3\u30e9\u30a4\u30f3\u547c\u5438\u6cd5<\/a>\u3092\u4f7f\u3063\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u6012\u308a\u306e\u305f\u3081\u306e\uff17\u3064\u306e\u547c\u5438\u6cd5<\/h2>\n<h3>\uff11\uff0e\u5410\u304f\u606f\u304b\u3089\u59cb\u3081\u308b\u4e09\u5341\u79d2\u306e\u30ea\u30bb\u30c3\u30c8<\/h3>\n<p>\u300c\u6df1\u547c\u5438\u3057\u3066\u300d\u3068\u8a00\u308f\u308c\u3066\u3082\u7121\u7406\u306a\u307b\u3069\u6012\u3063\u3066\u3044\u308b\u3068\u304d\u306b\u4f7f\u3044\u307e\u3059\u3002\u6012\u308a\u306b\u306f\u3001\u8eab\u69cb\u3048\u305f\u308a\u606f\u3092\u6b62\u3081\u305f\u308a\u3059\u308b\u53cd\u5fdc\u304c\u3088\u304f\u4f34\u3046\u306e\u3067\u3001\u6700\u521d\u306b\u5410\u304f\u307b\u3046\u304c\u3084\u308a\u3084\u3059\u3044\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/p>\n<ol>\n<li>\u4e21\u8db3\u3092\u5e8a\u306b\u3064\u3051\u307e\u3059\u3002<\/li>\n<li>\u3042\u3054\u3001\u624b\u3001\u80a9\u306e\u529b\u3092\u5341\u30d1\u30fc\u30bb\u30f3\u30c8\u307b\u3069\u629c\u304d\u307e\u3059\u3002<\/li>\n<li>\u93e1\u3092\u66c7\u3089\u305b\u308b\u3088\u3046\u306b\u3001\u53e3\u304b\u3089\u606f\u3092\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u9f3b\u304b\u53e3\u304b\u3089\u3001\u3084\u3055\u3057\u304f\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u3082\u3046\u4e00\u5ea6\u3001\u5438\u3046\u606f\u3088\u308a\u5c11\u3057\u9577\u304f\u5410\u304d\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u3053\u308c\u3092\u4e09\u56de\u304f\u308a\u8fd4\u3057\u307e\u3059\u3002\u305d\u308c\u304b\u3089\u3001\u3053\u3046\u81ea\u5206\u306b\u554f\u3044\u304b\u3051\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u300c\u6b21\u306b\u5fc5\u8981\u306a\u3001\u8ce2\u3044\u3053\u3068\u306f\u4f55\u3060\u308d\u3046\u3002\u6b21\u306b\u5927\u304d\u306a\u3053\u3068\u3067\u306f\u306a\u304f\u3002\u300d<\/p>\n<h3>\uff12\uff0e\u9577\u304f\u5410\u304f\u547c\u5438<\/h3>\n<p>\u3053\u308c\u306f\u3001\u3044\u3061\u3070\u3093\u4f7f\u3044\u3084\u3059\u3044\u65e5\u5e38\u7684\u306a\u6012\u308a\u306e\u547c\u5438\u3067\u3059\u3002\u30b7\u30f3\u30d7\u30eb\u3067\u3001\u76ee\u7acb\u305f\u305a\u3001\u77ed\u304f\u3057\u3084\u3059\u3044\u304b\u3089\u3067\u3059\u3002<\/p>\n<ol>\n<li>\u56db\u3064\u6570\u3048\u306a\u304c\u3089\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u516d\u3064\u6570\u3048\u306a\u304c\u3089\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u80a9\u306f\u4f4e\u304f\u3001\u820c\u306f\u3086\u308b\u3081\u3066\u304a\u304d\u307e\u3059\u3002<\/li>\n<li>\u3053\u308c\u3092\u516d\u56de\u304b\u3089\u5341\u56de\u304f\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u56db\u3068\u516d\u304c\u9577\u3059\u304e\u308b\u306a\u3089\u3001\u4e09\u3068\u4e94\u306b\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u5927\u5207\u306a\u306e\u306f\u6b63\u78ba\u306a\u56de\u6570\u3067\u306f\u306a\u304f\u3001\u5410\u304f\u606f\u3092\u6025\u304c\u306a\u3044\u3053\u3068\u3067\u3059\u3002\u76ee\u306e\u524d\u306e\u885d\u7a81\u304c\u3072\u3068\u307e\u305a\u904e\u304e\u305f\u3042\u3068\u3001\u3088\u308a\u843d\u3061\u7740\u3044\u305f\u7df4\u7fd2\u3092\u3057\u305f\u3044\u306a\u3089\u3001\u3053\u3061\u3089\u306e<a href=\"https:\/\/emameditation.com\/blog\/ja\/5-minute-relaxing-breathing-exercise-calm\/\">\u4e94\u5206\u306e\u30ea\u30e9\u30c3\u30af\u30b9\u547c\u5438\u6cd5<\/a>\u3082\u8a66\u305b\u307e\u3059\u3002<\/p>\n<h3>\uff13\uff0e\u30ea\u30bb\u30c3\u30c8\u306e\u305f\u3081\u306e\u305f\u3081\u606f<\/h3>\n<p>\u6012\u308a\u304c\u80f8\u3084\u5589\u306e\u5727\u8feb\u611f\u3068\u3057\u3066\u611f\u3058\u3089\u308c\u308b\u3068\u304d\u306b\u4f7f\u3044\u307e\u3059\u3002\u77ed\u304f\u884c\u3046\u306e\u304c\u5927\u5207\u3067\u3059\u3002\u3072\u3068\u547c\u5438\u304b\u3075\u305f\u547c\u5438\u3067\u5341\u5206\u3067\u3059\u3002<\/p>\n<ol>\n<li>\u9f3b\u304b\u3089\u5c0f\u3055\u304f\u606f\u3092\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u5410\u304f\u524d\u306b\u3001\u3082\u3046\u4e00\u5ea6\u3060\u3051\u5c0f\u3055\u304f\u606f\u3092\u8db3\u3057\u307e\u3059\u3002<\/li>\n<li>\u53e3\u304b\u3089\u3001\u9577\u304f\u3086\u308b\u3084\u304b\u306a\u305f\u3081\u606f\u3092\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u5c11\u3057\u9593\u3092\u7f6e\u3044\u3066\u3001\u81ea\u7136\u306a\u547c\u5438\u306b\u623b\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u5438\u3046\u606f\u3092\u5927\u304d\u304f\u3057\u3059\u304e\u306a\u3044\u3067\u304f\u3060\u3055\u3044\u3002\u3075\u3089\u3064\u304d\u3092\u611f\u3058\u305f\u3089\u3001\u3084\u3081\u3066\u81ea\u7136\u306b\u547c\u5438\u3057\u307e\u3059\u3002<\/p>\n<h3>\uff14\uff0e\u3084\u3055\u3057\u3044\u30dc\u30c3\u30af\u30b9\u547c\u5438<\/h3>\n<p>\u4e00\u822c\u7684\u306a\u30dc\u30c3\u30af\u30b9\u547c\u5438\u306f\u540c\u3058\u9577\u3055\u3067\u6570\u3048\u307e\u3059\u304c\u3001\u6012\u3063\u3066\u3044\u308b\u3068\u304d\u306b\u9577\u3044\u6b62\u3081\u306f\u7dca\u5f35\u3092\u5f37\u3081\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u3053\u306e\u3084\u308a\u65b9\u306a\u3089\u3001\u7df4\u7fd2\u306e\u5f62\u306f\u4fdd\u3061\u3064\u3064\u3001\u8a66\u3055\u308c\u3066\u3044\u308b\u3088\u3046\u306a\u611f\u3058\u306b\u306f\u3057\u307e\u305b\u3093\u3002<\/p>\n<ol>\n<li>\u56db\u3064\u6570\u3048\u306a\u304c\u3089\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u3084\u3055\u3057\u304f\u4e8c\u3064\u6b62\u3081\u307e\u3059\u3002<\/li>\n<li>\u56db\u3064\u6570\u3048\u306a\u304c\u3089\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u3084\u3055\u3057\u304f\u4e8c\u3064\u6b62\u3081\u307e\u3059\u3002<\/li>\n<li>\u3053\u308c\u3092\u4e00\u5206\u304b\u3089\u4e09\u5206\u304f\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u3069\u3061\u3089\u304b\u306e\u6b62\u3081\u304c\u9589\u3058\u8fbc\u3081\u3089\u308c\u305f\u3088\u3046\u306b\u611f\u3058\u308b\u306a\u3089\u3001\u5916\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u4ee3\u308f\u308a\u306b\u3001\u56db\u3067\u5438\u3063\u3066\u56db\u3067\u5410\u304f\u5f62\u306b\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n<h3>\uff15\uff0e\u53e3\u3092\u3059\u307c\u3081\u305f\u5410\u606f<\/h3>\n<p>\u6012\u308a\u304c\u92ed\u304f\u306a\u3063\u3066\u3044\u308b\u3001\u606f\u82e6\u3057\u3044\u3001\u3042\u308b\u3044\u306f\u8a00\u8449\u304c\u7206\u767a\u3057\u305d\u3046\u306a\u3068\u304d\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u5410\u304f\u606f\u306e\u901a\u308a\u9053\u3092\u7d30\u304f\u3001\u5b89\u5b9a\u3055\u305b\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<ol>\n<li>\u9f3b\u304b\u53e3\u304b\u3089\u3001\u666e\u901a\u306b\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u30b9\u30fc\u30d7\u3092\u51b7\u307e\u3059\u3088\u3046\u306b\u3001\u5507\u3092\u8efd\u304f\u3059\u307c\u3081\u307e\u3059\u3002<\/li>\n<li>\u5c0f\u3055\u306a\u53e3\u304b\u3089\u3001\u3086\u3063\u304f\u308a\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u6b21\u306e\u5438\u3046\u606f\u306f\u81ea\u7136\u306b\u6765\u308b\u307e\u307e\u306b\u3057\u307e\u3059\u3002<\/li>\n<li>\u3053\u308c\u3092\u4e94\u56de\u304b\u3089\u516b\u56de\u304f\u308a\u8fd4\u3057\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u9759\u304b\u306b\u884c\u3044\u307e\u3057\u3087\u3046\u3002\u6012\u308a\u3092\u5439\u304d\u98db\u3070\u3059\u306e\u3067\u306f\u306a\u304f\u3001\u8a71\u3059\u524d\u306e\u5727\u3092\u4e0b\u3052\u308b\u306e\u3067\u3059\u3002<\/p>\n<h3>\uff16\uff0e\u4f4e\u304f\u5e83\u304c\u308b\u808b\u9aa8\u547c\u5438<\/h3>\n<p>\u6012\u308a\u304c\u5168\u8eab\u306e\u3053\u308f\u3070\u308a\u306b\u306a\u3063\u3066\u3044\u308b\u3068\u304d\u306b\u4f7f\u3044\u307e\u3059\u3002\u610f\u8b58\u3092\u8a00\u3044\u4e89\u3044\u304b\u3089\u96e2\u3057\u3001\u81ea\u5206\u306e\u8eab\u4f53\u3068\u306e\u63a5\u89e6\u306b\u623b\u3057\u3066\u304f\u308c\u307e\u3059\u3002<\/p>\n<ol>\n<li>\u4e21\u624b\u3092\u4e0b\u306e\u808b\u9aa8\u304b\u304a\u8179\u306e\u6a2a\u306b\u7f6e\u304d\u307e\u3059\u3002<\/li>\n<li>\u3084\u3055\u3057\u304f\u5438\u3063\u3066\u3001\u624b\u306e\u4e0b\u3067\u808b\u9aa8\u304c\u5e83\u304c\u308b\u306e\u3092\u611f\u3058\u307e\u3059\u3002<\/li>\n<li>\u5410\u3044\u3066\u3001\u808b\u9aa8\u304c\u3075\u3063\u3068\u623b\u308b\u306e\u3092\u611f\u3058\u307e\u3059\u3002<\/li>\n<li>\u6700\u5927\u9650\u3067\u306f\u306a\u304f\u3001\u307b\u3069\u3088\u3044\u5927\u304d\u3055\u306e\u547c\u5438\u3092\u4fdd\u3061\u307e\u3059\u3002<\/li>\n<li>\u3053\u308c\u3092\u4e00\u5206\u7d9a\u3051\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u3053\u308c\u306f\u3001\u96e3\u3057\u3044\u4f1a\u8a71\u306e\u524d\u306b\u3068\u304f\u306b\u5f79\u7acb\u3061\u307e\u3059\u3002\u624b\u306b\u3001\u653b\u6483\u7684\u3067\u306a\u3044\u4f55\u304b\u3092\u3057\u3066\u304a\u304f\u4f59\u5730\u3092\u304f\u308c\u308b\u304b\u3089\u3067\u3059\u3002<\/p>\n<h3>\uff17\uff0e\u6b69\u304d\u306a\u304c\u3089\u5410\u304f\u547c\u5438<\/h3>\n<p>\u3058\u3063\u3068\u5ea7\u3063\u3066\u3044\u308b\u3068\u6012\u308a\u304c\u5f37\u307e\u308b\u306a\u3089\u3001\u52d5\u304d\u307e\u3057\u3087\u3046\u3002\u3053\u308c\u306f\u3001\u8a00\u3044\u4e89\u3044\u306e\u3042\u3068\u3001\u30e1\u30c3\u30bb\u30fc\u30b8\u3092\u9001\u308b\u524d\u3001\u3042\u308b\u3044\u306f\u8ddd\u96e2\u304c\u5fc5\u8981\u306a\u3068\u304d\u306b\u3001\u3044\u3061\u3070\u3093\u73fe\u5b9f\u7684\u306a\u9078\u629e\u80a2\u3067\u3042\u308b\u3053\u3068\u304c\u591a\u3044\u3067\u3059\u3002<\/p>\n<ol>\n<li>\u904b\u52d5\u3067\u306f\u306a\u304f\u3001\u697d\u306a\u901f\u3055\u3067\u6b69\u304d\u307e\u3059\u3002<\/li>\n<li>\u4e09\u6b69\u3067\u5438\u3044\u307e\u3059\u3002<\/li>\n<li>\u4e94\u6b69\u3067\u5410\u304d\u307e\u3059\u3002<\/li>\n<li>\u5410\u304f\u305f\u3073\u306b\u624b\u306e\u529b\u3092\u629c\u304d\u307e\u3059\u3002<\/li>\n<li>\u3053\u308c\u3092\u4e8c\u5206\u304b\u3089\u4e94\u5206\u7d9a\u3051\u307e\u3059\u3002<\/li>\n<\/ol>\n<p>\u6570\u3048\u308b\u306e\u304c\u304e\u3053\u3061\u306a\u304f\u611f\u3058\u308b\u306a\u3089\u3001\u6b69\u304d\u306a\u304c\u3089\u3001\u5438\u3046\u606f\u3088\u308a\u5410\u304f\u606f\u3092\u5c11\u3057\u9577\u304f\u3059\u308b\u3060\u3051\u3067\u3082\u5927\u4e08\u592b\u3067\u3059\u3002<\/p>\n<h2>\u6012\u308a\u3092\u98f2\u307f\u8fbc\u307e\u305a\u306b\u3001\u9593\u3092\u4f7f\u3046\u65b9\u6cd5<\/h2>\n<p>\u76ee\u6a19\u306f\u3001\u611f\u60c5\u3092\u306a\u304f\u3059\u3053\u3068\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u6012\u308a\u306b\u3001\u58f0\u306e\u8abf\u5b50\u3084\u30bf\u30a4\u30df\u30f3\u30b0\u3001\u3084\u308a\u65b9\u307e\u3067\u6c7a\u3081\u3055\u305b\u306a\u3044\u3088\u3046\u306b\u3059\u308b\u3053\u3068\u3067\u3059\u3002\u547c\u5438\u3068\u3001\u306f\u3063\u304d\u308a\u3057\u305f\u4e00\u6587\u3092\u7d44\u307f\u5408\u308f\u305b\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n<ul>\n<li><strong>\u5bfe\u7acb\u306e\u6700\u4e2d\uff1a<\/strong> \u300c\u4eca\u306f\u6012\u308a\u3059\u304e\u3066\u3044\u3066\u3001\u3046\u307e\u304f\u8fd4\u305b\u307e\u305b\u3093\u3002\u4e00\u5206\u304f\u3060\u3055\u3044\u3002\u300d<\/li>\n<li><strong>\u8fd4\u4e8b\u3092\u3059\u308b\u524d\uff1a<\/strong> \u300c\u307e\u305a\u547c\u5438\u3057\u3066\u304b\u3089\u3001\u8fd4\u4e8b\u304c\u5fc5\u8981\u304b\u3069\u3046\u304b\u3092\u8003\u3048\u307e\u3059\u3002\u300d<\/li>\n<li><strong>\u5c11\u3057\u843d\u3061\u7740\u3044\u305f\u3042\u3068\uff1a<\/strong> \u300c\u79c1\u304c\u4f1d\u3048\u305f\u3044\u306e\u306f\u2026\u2026\u3067\u3059\u3002\u300d<\/li>\n<li><strong>\u5883\u754c\u304c\u5fc5\u8981\u306a\u3068\u304d\uff1a<\/strong> 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href=\"https:\/\/emameditation.com\/blog\/ja\/5-minute-guided-meditation-quick-calm\/\">\u4e94\u5206\u306e\u30ac\u30a4\u30c9\u7791\u60f3\u3067\u7d20\u65e9\u304f\u843d\u3061\u7740\u304f\u65b9\u6cd5<\/a>\u304c\u3001\u3084\u308a\u53d6\u308a\u3092\u518d\u958b\u3059\u308b\u524d\u306b\u5f79\u7acb\u3064\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n<h2>\u547c\u5438\u3060\u3051\u3067\u306f\u8db3\u308a\u306a\u3044\u3068\u304d<\/h2>\n<p>\u3081\u307e\u3044\u3001\u30d1\u30cb\u30c3\u30af\u3001\u3057\u3073\u308c\u3001\u606f\u82e6\u3057\u3055\u3001\u3042\u308b\u3044\u306f\u3055\u3089\u306b\u5236\u5fa1\u4e0d\u80fd\u306a\u611f\u3058\u304c\u51fa\u305f\u3089\u3001\u3069\u306e\u547c\u5438\u6cd5\u3082\u3084\u3081\u3066\u304f\u3060\u3055\u3044\u3002\u5ea7\u3063\u3066\u3001\u81ea\u7136\u306a\u547c\u5438\u306b\u623b\u3057\u3001\u5b89\u5168\u3092\u6700\u512a\u5148\u306b\u3057\u307e\u3059\u3002\u6012\u308a\u304c\u3001\u8105\u3057\u3001\u66b4\u529b\u3001\u81ea\u50b7\u3001\u5371\u967a\u306a\u904b\u8ee2\u3001\u7269\u3092\u58ca\u3059\u3053\u3068\u306b\u3064\u306a\u304c\u308a\u305d\u3046\u306a\u3089\u3001\u547c\u5438\u306f\u4e3b\u306a\u624b\u6bb5\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u8ddd\u96e2\u3092\u53d6\u308b\u3053\u3068\u3068\u3001\u652f\u3048\u3092\u5f97\u308b\u3053\u3068\u304c\u5fc5\u8981\u3067\u3059\u3002<\/p>\n<p>\u3053\u308c\u3089\u306e\u7df4\u7fd2\u306f\u3001\u611f\u60c5\u306e\u81ea\u5df1\u8abf\u6574\u306e\u305f\u3081\u306e\u3082\u306e\u3067\u3042\u308a\u3001\u547c\u5438\u75c7\u72b6\u3084\u75c5\u6c17\u306e\u6cbb\u7642\u3067\u306f\u3042\u308a\u307e\u305b\u3093\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<\/a>\u3084<a href=\"https:\/\/doi.org\/10.1136\/bmj.i6583\" target=\"_blank\" rel=\"noopener\">\u6025\u6027\u547c\u5438\u5668\u611f\u67d3\u75c7\u306e\u4e88\u9632<\/a>\u306b\u95a2\u3059\u308b\u81e8\u5e8a\u7814\u7a76\u306f\u3001\u6012\u308a\u306e\u5bfe\u51e6\u3068\u306f\u307e\u3063\u305f\u304f\u7570\u306a\u308b\u533b\u5b66\u7684\u306a\u554f\u3044\u3092\u6271\u3063\u3066\u3044\u307e\u3059\u3002\u547c\u5438\u304c\u533b\u5b66\u7684\u306b\u5b89\u5168\u3067\u306a\u3044\u3068\u611f\u3058\u308b\u5834\u5408\u306f\u3001\u8cc7\u683c\u306e\u3042\u308b\u5c02\u9580\u5bb6\u306b\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h2>\u3088\u304f\u3042\u308b\u8cea\u554f<\/h2>\n<h3>\u6012\u308a\u306b\u3044\u3061\u3070\u3093\u65e9\u304f\u52b9\u304f\u547c\u5438\u6cd5\u306f\u4f55\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u307e\u305a\u306f\u3001\u5410\u304f\u606f\u304b\u3089\u59cb\u3081\u308b\u4e09\u5341\u79d2\u306e\u30ea\u30bb\u30c3\u30c8\u3092\u8a66\u3057\u3066\u304f\u3060\u3055\u3044\u3002\u305d\u308c\u3067\u3082\u9ad8\u3076\u308a\u304c\u6b8b\u308b\u306a\u3089\u3001\u9577\u304f\u5410\u304f\u547c\u5438\u306b\u9032\u307f\u307e\u3059\u3002\u56db\u3067\u5438\u3063\u3066\u516d\u3067\u5410\u3044\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u8fd4\u4e8b\u3092\u3059\u308b\u524d\u306b\u3001\u3069\u306e\u304f\u3089\u3044\u547c\u5438\u3059\u308c\u3070\u3044\u3044\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u4e09\u5341\u79d2\u304b\u3089\u4e5d\u5341\u79d2\u3067\u59cb\u3081\u3066\u307f\u307e\u3057\u3087\u3046\u3002\u58f0\u3092\u5c11\u3057\u3084\u308f\u3089\u3052\u3089\u308c\u308b\u3001\u8eab\u4f53\u306e\u7206\u767a\u611f\u304c\u5c11\u3057\u6e1b\u308b\u3001\u76f8\u624b\u3092\u7f70\u3057\u3088\u3046\u3068\u305b\u305a\u306b\u8a00\u3044\u305f\u3044\u3053\u3068\u3092\u8a00\u3048\u308b\u3001\u305d\u3046\u611f\u3058\u3089\u308c\u305f\u3089\u8fd4\u4e8b\u306e\u6e96\u5099\u304c\u3067\u304d\u3066\u3044\u307e\u3059\u3002<\/p>\n<h3>\u547c\u5438\u6cd5\u3067\u6012\u308a\u304c\u5f37\u304f\u306a\u308b\u3053\u3068\u306f\u3042\u308a\u307e\u3059\u304b\uff1f<\/h3>\n<p>\u3042\u308a\u307e\u3059\u3002\u5927\u304d\u304f\u5438\u3044\u3059\u304e\u308b\u3001\u9577\u304f\u6b62\u3081\u3059\u304e\u308b\u3001\u3042\u308b\u3044\u306f\u5371\u967a\u306a\u72b6\u6cc1\u306b\u3068\u3069\u307e\u3063\u305f\u307e\u307e\u843d\u3061\u7740\u3053\u3046\u3068\u3059\u308b\u306e\u306f\u3001\u9006\u52b9\u679c\u306b\u306a\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u547c\u5438\u306f\u3084\u3055\u3057\u304f\u3001\u6b62\u3081\u306f\u7701\u304d\u3001\u8eab\u4f53\u304c\u60aa\u304f\u611f\u3058\u308b\u306a\u3089\u3084\u3081\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n<h3>\u9f3b\u3068\u53e3\u3001\u3069\u3061\u3089\u3067\u547c\u5438\u3059\u3079\u304d\u3067\u3059\u304b\uff1f<\/h3>\n<p>\u697d\u306a\u307b\u3046\u3092\u4f7f\u3063\u3066\u304f\u3060\u3055\u3044\u3002\u9f3b\u3067\u5438\u3046\u3068\u5b89\u5b9a\u3057\u3084\u3059\u304f\u3001\u53e3\u304b\u3089\u5410\u304f\u3068\u624b\u653e\u3059\u611f\u3058\u304c\u3057\u3084\u3059\u3044\u3067\u3059\u3002\u5927\u5207\u306a\u306e\u306f\u3001\u5b8c\u74a7\u306b\u3084\u308b\u3053\u3068\u3088\u308a\u3082\u3001\u5fc3\u5730\u3088\u3055\u3068\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3067\u3059\u3002<\/p>\n<h2>\u53c2\u8003\u8cc7\u6599<\/h2>\n<ol>\n<li>\u30d4\u30fc\u30af \u30b8\u30a7\u30a4 \u30b8\u30a7\u30a4 \u307b\u304b\uff08\uff12\uff10\uff10\uff19\u5e74\uff09\u3002\u91cd\u75c7\u6210\u4eba\u547c\u5438\u4e0d\u5168\u306b\u5bfe\u3059\u308b\u5f93\u6765\u578b\u4eba\u5de5\u63db\u6c17\u88dc\u52a9\u3068\u4f53\u5916\u5f0f\u819c\u578b\u4eba\u5de5\u80ba\u306e\u6709\u52b9\u6027\u304a\u3088\u3073\u7d4c\u6e08\u8a55\u4fa1\uff08\u30bb\u30b6\u30fc\u30eb\uff09\uff1a\u591a\u65bd\u8a2d\u30e9\u30f3\u30c0\u30e0\u5316\u6bd4\u8f03\u8a66\u9a13\u3002\u30e9\u30f3\u30bb\u30c3\u30c8\u3002\u2015 <a href=\"https:\/\/doi.org\/10.1016\/s0140-6736(09)61069-2\" target=\"_blank\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/s0140-6736(09)61069-2<\/a><\/li>\n<li>\u30de\u30eb\u30c6\u30a3\u30ce\u30fc \u30a8\u30fc \u30a2\u30fc\u30eb 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rel=\"noopener\">https:\/\/doi.org\/10.1136\/bmj.i6583<\/a><\/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\u76f8\u8ac7\u3057\u3066\u304f\u3060\u3055\u3044\u3002<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u6012\u308a\u306f\u3001\u8003\u3048\u308b\u3088\u308a\u5148\u306b\u3084\u3063\u3066\u6765\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u3042\u3054\u304c\u3053\u308f\u3070\u308a\u3001\u58f0\u304c\u5909\u308f\u308a\u3001\u982d\u306e\u4e2d\u3067\u306f\u5b8c\u74a7\u306a\u8a00\u3044\u8fd4\u3057\u304c\u7d44\u307f\u7acb\u3066\u3089\u308c\u3066\u3044\u304f\u3002\u6012\u308a\u306e\u305f\u3081\u306e\u547c\u5438\u6cd5\u306f\u3001\u300c\u3044\u3044\u4eba\u300d\u306b\u306a\u308b\u3053\u3068\u3067\u3082\u3001\u5927\u4e8b\u306a\u3053\u3068\u3092\u898b\u306a\u3044\u3075\u308a\u3059\u308b\u3053\u3068\u3067\u3082\u3042\u308a\u307e\u305b\u3093\u3002\u9ad8\u3076\u308a\u306b\u30cf\u30f3\u30c9\u30eb\u3092\u596a\u308f\u308c\u308b\u524d\u306b\u3001\u307b\u3093\u306e\u5c11\u3057\u3060\u3051\u4f59\u767d\u3092\u3064\u304f\u308a\u3001\u53cd\u5fdc\u3059\u308b\u305f\u3081\u306e\u304d\u308c\u3044\u306a\u6570\u79d2\u3092\u78ba\u4fdd\u3059\u308b\u65b9\u6cd5\u3067\u3059\u3002 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