{"id":619,"date":"2025-08-24T17:27:44","date_gmt":"2025-08-24T17:27:44","guid":{"rendered":"https:\/\/www.zavislostnakortikoidoch.sk\/?p=619"},"modified":"2025-08-24T17:27:44","modified_gmt":"2025-08-24T17:27:44","slug":"dychanie-ako-pomocnik-pocas-atakov-skrabania-pri-tsw","status":"publish","type":"post","link":"https:\/\/www.zavislostnakortikoidoch.sk\/?p=619","title":{"rendered":"D\u00fdchanie ako pomocn\u00edk po\u010das atakov \u0161krabania pri TSW"},"content":{"rendered":"

[et_pb_section fb_built=“1″ theme_builder_area=“post_content“ _builder_version=“4.27.4″ _module_preset=“default“][et_pb_row _builder_version=“4.27.4″ _module_preset=“default“ theme_builder_area=“post_content“][et_pb_column _builder_version=“4.27.4″ _module_preset=“default“ type=“4_4″ theme_builder_area=“post_content“][et_pb_text _builder_version=“4.27.4″ _module_preset=“default“ theme_builder_area=“post_content“ hover_enabled=“0″ sticky_enabled=“0″]<\/p>\n

Ke\u010f prich\u00e1dza atak \u0161krabania pri TSW, v\u00e4\u010d\u0161ina z n\u00e1s c\u00edti obrovsk\u00e9 nap\u00e4tie v tele aj v mysli. Ko\u017ea svrb\u00ed, p\u00e1li a mozog vysiela jedin\u00fa spr\u00e1vu: \u201e\u0160krab sa, u\u013eav\u00ed sa ti.\u201c<\/em> No \u00fa\u013eava je len kr\u00e1tkodob\u00e1 a n\u00e1sledne prich\u00e1dza boles\u0165, krv\u00e1canie a vy\u010derpanie. V tak\u00fdchto chv\u00ed\u013each je d\u00f4le\u017eit\u00e9 aktivova\u0165 mechanizmy, ktor\u00e9 dok\u00e1\u017eu upokoji\u0165 telo zvn\u00fatra. Jedn\u00fdm z najjednoduch\u0161\u00edch a najdostupnej\u0161\u00edch n\u00e1strojov je d\u00fdchanie.<\/p>\n

 <\/p>\n

Pre\u010do je \u0161krabanie po\u010das TSW neovl\u00e1date\u013en\u00e9<\/strong><\/h4>\n

Ka\u017ed\u00fd, kto prech\u00e1dza TSW, vie, \u017ee \u0161krabanie sa ned\u00e1 jednoducho zastavi\u0165. Nejde o oby\u010dajn\u00e9 svrbenie alergick\u00e9ho p\u00f4vodu, ale o reflex vyvolan\u00fd nervov\u00fdm syst\u00e9mom.<\/p>\n

    \n
  • Nervov\u00fd p\u00f4vod svrbenia:<\/strong> Po vysaden\u00ed kortikoidov je ko\u017ea extr\u00e9mne podr\u00e1\u017eden\u00e1 a nervov\u00e9 zakon\u010denia s\u00fa hypersenzit\u00edvne. Do mozgu neust\u00e1le pr\u00fadia sign\u00e1ly bolesti a svrbenia.<\/li>\n
  • \u201eZ\u00e1vislos\u0165\u201c ko\u017ee:<\/strong> Dlhodob\u00e9 pou\u017e\u00edvanie kortikoidov men\u00ed nervovo-imunitn\u00fa regul\u00e1ciu. Po vysaden\u00ed je ko\u017ea akoby \u201ez\u00e1visl\u00e1\u201c a nervy vysielaj\u00fa chaotick\u00e9 sign\u00e1ly svrbenia.<\/li>\n
  • Mozog a reflex:<\/strong> \u0160krabanie nie je len vedom\u00e9 rozhodnutie \u2013 je to neurologick\u00fd reflex, podobn\u00fd k\u00fdchaniu \u010di z\u00edvaniu. D\u00e1 sa oddiali\u0165, no nie \u00faplne zastavi\u0165.<\/li>\n
  • Frustr\u00e1cia a cyklus:<\/strong> \u010c\u00edm viac sa sna\u017e\u00edme \u0161krabanie kontrolova\u0165, t\u00fdm v\u00e4\u010d\u0161ie nap\u00e4tie a frustr\u00e1cia vznikaj\u00fa \u2013 \u010do \u010dasto vedie k e\u0161te silnej\u0161iemu ataku.<\/li>\n<\/ul>\n

    Mnoh\u00ed pacienti preto nakoniec pr\u00edjmu fakt, \u017ee \u0161krabanie je s\u00fa\u010das\u0165ou TSW, a h\u013eadaj\u00fa sp\u00f4soby, ako ho aspo\u0148 zmierni\u0165. Pre m\u0148a bolo tak\u00fdm n\u00e1strojom vedom\u00e9 d\u00fdchanie<\/strong> \u2013 nedok\u00e1zalo \u0161krabanie zastavi\u0165, ale pomohlo mi zn\u00ed\u017ei\u0165 intenzitu atakov a upokoji\u0165 sa pri zasp\u00e1van\u00ed<\/strong>.<\/p>\n

     <\/p>\n

    Ako d\u00fdchanie vpl\u00fdva na nervov\u00fd syst\u00e9m<\/strong><\/h4>\n

    N\u00e1\u0161 auton\u00f3mny nervov\u00fd syst\u00e9m m\u00e1 dve hlavn\u00e9 vetvy:<\/p>\n

      \n
    • Sympatikus (\u201eboj alebo \u00fatek\u201c)<\/strong>
      Aktivuje sa pri strese, bolesti \u010di svrben\u00ed. Zr\u00fdch\u013euje srdce, zvy\u0161uje tlak, nap\u00edna svaly a sp\u00fa\u0161\u0165a \u0161krabac\u00ed reflex. Pri TSW je sympatikus \u010dasto nadmerne aktivovan\u00fd, preto telo \u017eije v neust\u00e1lom nap\u00e4t\u00ed.<\/li>\n
    • Parasympatikus (\u201eodpo\u010di\u0148 a tr\u00e1v\u201c)<\/strong>
      Zap\u00edna sa pri k\u013eude a regener\u00e1cii. Spoma\u013euje srdce, uvo\u013e\u0148uje svaly, podporuje hojenie a posil\u0148uje imunitn\u00fa rovnov\u00e1hu. Pr\u00e1ve tento syst\u00e9m potrebujeme po\u010das TSW aktivova\u0165.<\/li>\n<\/ul>\n

      <\/strong><\/p>\n

      Dych ako prep\u00edna\u010d<\/strong><\/h4>\n
        \n
      • R\u00fdchle, plytk\u00e9 d\u00fdchanie (\u00fastami)<\/strong> \u2192 aktivuje sympatikus, telo ost\u00e1va v strese.<\/li>\n
      • Pomal\u00e9 d\u00fdchanie nosom s dlh\u0161\u00edm v\u00fddychom<\/strong> \u2192 aktivuje parasympatikus, telo sa upokojuje.<\/li>\n<\/ul>\n

        Po\u010das v\u00fddychu sa prirodzene spoma\u013euje srdcov\u00e1 frekvencia. Preto, ke\u010f vedome pred\u013a\u017eime v\u00fddych<\/strong> (napr. n\u00e1dych na 3\u20134 sekundy, v\u00fddych na 6\u20138 sek\u00fand), d\u00e1vame viac priestoru parasympatiku.<\/p>\n

         <\/p>\n

        \u010co sa deje v tele pri pomalom v\u00fddychu<\/strong><\/h4>\n
          \n
        • Spoma\u013euje sa srdcov\u00e1 frekvencia a kles\u00e1 vn\u00fatorn\u00fd nepokoj.<\/li>\n
        • Zlep\u0161uje sa okysli\u010denie tkan\u00edv a t\u00fdm aj proces hojenia ko\u017ee.<\/li>\n
        • Uvo\u013e\u0148uj\u00fa sa svaly, \u010do zni\u017euje nap\u00e4tie a nutkanie \u0161kraba\u0165 sa.<\/li>\n
        • Mozog dost\u00e1va sign\u00e1l bezpe\u010dia, \u010do pom\u00e1ha zvl\u00e1dnu\u0165 atak.<\/li>\n<\/ul>\n

           <\/p>\n

          Dych a z\u00e1pal \u2013 vplyv na cytok\u00edny<\/strong><\/h4>\n

          D\u00fdchanie neovplyv\u0148uje len nervy, ale aj imunitu:<\/p>\n

            \n
          • Stimul\u00e1cia bl\u00fadiv\u00e9ho nervu (nervus vagus):<\/strong> Dlh\u00fd v\u00fddych sp\u00fa\u0161\u0165a tzv. cholinergick\u00fa protiz\u00e1palov\u00fa dr\u00e1hu, ktor\u00e1 zni\u017euje uvo\u013e\u0148ovanie cytok\u00ednov.<\/li>\n
          • Pokles proz\u00e1palov\u00fdch cytok\u00ednov:<\/strong> \u0160t\u00fadie uk\u00e1zali, \u017ee dychov\u00e9 techniky zni\u017euj\u00fa hladiny IL-6 a TNF-\u03b1, d\u00f4le\u017eit\u00e9 pri chronickom z\u00e1pale.<\/li>\n
          • Vyrovn\u00e1vanie imunity:<\/strong> Pravideln\u00e9 cvi\u010denia m\u00f4\u017eu zmierni\u0165 Th2 odpove\u010f (IL-4, IL-13, IL-31), ktor\u00e1 hr\u00e1 \u00falohu pri ekz\u00e9me a TSW.<\/li>\n
          • Zn\u00ed\u017eenie stresov\u00e9ho kortizolu:<\/strong> Pomal\u00fd dych prirodzene tlm\u00ed nadmern\u00fd stres a chr\u00e1ni ko\u017en\u00fa bari\u00e9ru.<\/li>\n<\/ul>\n

             <\/p>\n

            Pre\u010do d\u00fdcha\u0165 nosom<\/strong><\/h4>\n

            D\u00fdchanie nosom m\u00e1 nieko\u013eko jedine\u010dn\u00fdch \u00fa\u010dinkov:<\/p>\n

              \n
            • Tvorba oxidu dusnat\u00e9ho (NO):<\/strong> Pri pomalom n\u00e1dychu vznik\u00e1 v dutin\u00e1ch NO, ktor\u00fd sa dost\u00e1va do p\u013e\u00fac.<\/li>\n
            • Dezinfekcia d\u00fdchac\u00edch ciest:<\/strong> NO m\u00e1 antibakteri\u00e1lne, antiv\u00edrusov\u00e9 a antimykotick\u00e9 \u00fa\u010dinky.<\/li>\n
            • Lep\u0161ie prekrvenie a okysli\u010denie:<\/strong> NO roz\u0161iruje cievy a zlep\u0161uje vyu\u017eitie kysl\u00edka v bunk\u00e1ch.<\/li>\n
            • Ochrann\u00fd efekt:<\/strong> Nos z\u00e1rove\u0148 ohrieva, \u010dist\u00ed a zvlh\u010duje vzduch.<\/li>\n<\/ul>\n

               <\/p>\n

                <\/ul>\n

                [\/et_pb_text][et_pb_text _builder_version=“4.27.4″ _module_preset=“default“ theme_builder_area=“post_content“ hover_enabled=“0″ sticky_enabled=“0″ background_color=“rgba(239,222,170,0.42)“ custom_padding=“30px|30px|30px|30px|false|false“]<\/p>\n

                Tipy na r\u00fdchlu \u00fa\u013eavu dychom po\u010das ataku<\/strong><\/h4>\n

                <\/strong><\/p>\n

                <\/strong><\/p>\n

                  \n
                1. Pred\u013a\u017een\u00fd v\u00fddych<\/strong>
                  N\u00e1dych nosom na 3\u20134 sekundy \u2192 v\u00fddych \u00fastami na 6\u20138 sek\u00fand.
                  Spoma\u013euje tep, upokojuje nervy.<\/li>\n
                2. D\u00fdchanie do brucha<\/strong>
                  Polo\u017e si ruku na brucho, sleduj jeho zdvih pri n\u00e1dychu a pokles pri v\u00fddychu.
                  Uvo\u013e\u0148uje nap\u00e4tie, podporuje pocit bezpe\u010dia.<\/li>\n
                3. \u201eSOS dych pri svrben\u00ed\u201c<\/strong>
                  5 pomal\u00fdch n\u00e1dychov a dlh\u00fdch v\u00fddychov, pri\u010dom pri ka\u017edom v\u00fddychu si predstav, \u017ee spolu so vzduchom odch\u00e1dza z tela aj nap\u00e4tie a svrbenie.
                  Pom\u00e1ha zvl\u00e1dnu\u0165 nutkanie \u0161kraba\u0165 sa.<\/li>\n
                4. Pred span\u00edm \u2013 4-7-8<\/strong>
                  N\u00e1dych 4 s \u2192 zadr\u017e 7 s \u2192 v\u00fddych 8 s.
                  U\u013eah\u010duje zaspanie, ke\u010f je svrbenie ve\u010der najsilnej\u0161ie.<\/li>\n<\/ol>\n

                  [\/et_pb_text][et_pb_text _builder_version=“4.27.4″ _module_preset=“default“ theme_builder_area=“post_content“ hover_enabled=“0″ sticky_enabled=“0″]<\/p>\n

                   <\/p>\n

                  <\/strong>\u010eal\u0161ie zauj\u00edmavosti o dychu<\/strong><\/h4>\n

                  <\/strong><\/p>\n

                    \n
                  • Dych je most medzi telom a mys\u013eou<\/strong> \u2013 jedin\u00e1 funkcia, ktor\u00fa vieme ovl\u00e1da\u0165 aj ktor\u00e1 prebieha automaticky.<\/li>\n
                  • Rytmus dychu ovplyv\u0148uje mozog<\/strong> \u2013 pomal\u00e9 d\u00fdchanie (6 dychov\/min) harmonizuje mozgov\u00e9 vlny a zni\u017euje stres.<\/li>\n
                  • Br\u00e1ni\u010dn\u00e9 d\u00fdchanie mas\u00edruje org\u00e1ny<\/strong> \u2013 podporuje tr\u00e1venie, lymfatick\u00fd obeh a detoxik\u00e1ciu.<\/li>\n
                  • Dych a sp\u00e1nok<\/strong> \u2013 kr\u00e1tke cvi\u010denie pred span\u00edm dok\u00e1\u017ee zapn\u00fa\u0165 parasympatikus a u\u013eah\u010di\u0165 zasp\u00e1vanie aj po\u010das svrbenia.<\/li>\n
                  • Dych ako \u201ekonkurent svrbenia\u201c<\/strong> \u2013 ke\u010f vedome sledujeme dych, mozog sa menej zameriava na svrbenie, tak\u017ee jeho intenzita slabne.<\/li>\n<\/ul>\n

                     <\/p>\n

                    Pre\u010do dne\u0161n\u00e9 gener\u00e1cie d\u00fdchaj\u00fa \u201ezle\u201c<\/strong><\/h4>\n

                    <\/strong><\/p>\n

                    Modern\u00fd \u017eivotn\u00fd \u0161t\u00fdl n\u00e1s u\u010d\u00ed d\u00fdcha\u0165 r\u00fdchlo a plytko<\/strong> \u2013 \u010dasto \u00fastami, v strese, pri seden\u00ed pred obrazovkou. Priemer zadr\u017eania dychu<\/strong> u s\u00fa\u010dasn\u00e9ho \u010dloveka je pribli\u017ene <\/span>25 sek\u00fand<\/strong>. <\/span>V minulosti (pri akt\u00edvnej\u0161om, prirodzenej\u0161om \u017eivotnom \u0161t\u00fdle) bol tento \u010das dlh\u0161\u00ed \u2013 <\/span>40\u201360 sek\u00fand<\/strong> aj viac. <\/span>To znamen\u00e1, \u017ee na\u0161a tolerancia na oxid uhli\u010dit\u00fd (CO\u2082) sa zn\u00ed\u017eila<\/strong>.<\/p>\n

                     <\/p>\n

                    Pre\u010do je d\u00f4le\u017eit\u00e9 CO\u2082 v krvi<\/strong><\/h4>\n

                    Be\u017ene si CO\u2082 sp\u00e1jame s \u201eodpadov\u00fdm plynom\u201c, ktor\u00fd mus\u00edme vydychova\u0165. Pravda je v\u0161ak jemnej\u0161ia \u2013 CO\u2082 m\u00e1 pre telo z\u00e1sadn\u00fd v\u00fdznam<\/strong>:<\/p>\n

                      \n
                    • Uvo\u013e\u0148uje kysl\u00edk do buniek (Bohr efekt): <\/strong>Hemoglob\u00edn s\u00edce pren\u00e1\u0161a kysl\u00edk, ale uvo\u013en\u00ed ho a\u017e vtedy, ke\u010f je v okol\u00ed dostatok CO\u2082. Ak d\u00fdchame pr\u00edli\u0161 r\u00fdchlo a CO\u2082 je m\u00e1lo, kysl\u00edk sa v krvi \u201ezasekne\u201c a tkaniv\u00e1 ho nedostan\u00fa. Preto je d\u00f4le\u017eit\u00e9 CO\u2082 neoddychova\u0165 pr\u00edli\u0161 r\u00fdchlo.<\/li>\n
                    • Roz\u0161iruje cievy a priedu\u0161ky: <\/strong>CO\u2082 p\u00f4sob\u00ed ako prirodzen\u00fd vazodilat\u00e1tor \u2013 roz\u0161iruje cievy a zlep\u0161uje prietok krvi. Viac CO\u2082 = lep\u0161ie okysli\u010denie mozgu, svalov a ko\u017ee.<\/li>\n
                    • Upokojuje nervov\u00fd syst\u00e9m: <\/strong>Vy\u0161\u0161ia tolerancia CO\u2082 sp\u00e1ja d\u00fdchanie s parasympatikom, \u010d\u00edm sa telo dost\u00e1va do rovnov\u00e1hy.<\/li>\n<\/ul>\n

                       <\/p>\n

                      Ako zlep\u0161i\u0165 toleranciu na CO\u2082<\/strong><\/h4>\n
                        \n
                      • Pomal\u00e9 d\u00fdchanie nosom<\/strong> \u2192 spoma\u013euje stratu CO\u2082.<\/li>\n
                      • Pred\u013a\u017een\u00e9 v\u00fddychy a kr\u00e1tke zadr\u017eania dychu<\/strong> \u2192 postupne tr\u00e9nuj\u00fa organizmus tolerova\u0165 viac CO\u2082.<\/li>\n
                      • Pravideln\u00fd tr\u00e9ning<\/strong> \u2192 \u010das, ktor\u00fd dok\u00e1\u017eeme zadr\u017ea\u0165 dych, sa m\u00f4\u017ee predl\u017eova\u0165 a telo sa st\u00e1va odolnej\u0161\u00edm vo\u010di stresu.<\/li>\n<\/ul>\n

                        Nech sa v\u00e1m dobre d\u00fdcha…<\/p>\n

                        S l\u00e1skou,<\/p>\n

                        Zuzana<\/p>\n

                         <\/p>\n

                         <\/p>\n

                        \n

                        [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

                        Ke\u010f prich\u00e1dza atak \u0161krabania pri TSW, v\u00e4\u010d\u0161ina z n\u00e1s c\u00edti obrovsk\u00e9 nap\u00e4tie v tele aj v mysli. Ko\u017ea svrb\u00ed, p\u00e1li a mozog vysiela jedin\u00fa spr\u00e1vu: \u201e\u0160krab sa, u\u013eav\u00ed sa ti.\u201c No \u00fa\u013eava je len kr\u00e1tkodob\u00e1 a n\u00e1sledne prich\u00e1dza boles\u0165, krv\u00e1canie a vy\u010derpanie. V tak\u00fdchto chv\u00ed\u013each je d\u00f4le\u017eit\u00e9 aktivova\u0165 mechanizmy, ktor\u00e9 dok\u00e1\u017eu upokoji\u0165 telo zvn\u00fatra. Jedn\u00fdm […]<\/p>\n","protected":false},"author":1,"featured_media":620,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"\nD\u00fdchanie ako pomocn\u00edk po\u010das atakov \u0161krabania pri TSW - TSW<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zavislostnakortikoidoch.sk\/?p=619\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00fdchanie ako pomocn\u00edk po\u010das atakov \u0161krabania pri TSW - TSW\" \/>\n<meta property=\"og:description\" content=\"Ke\u010f prich\u00e1dza atak \u0161krabania pri TSW, v\u00e4\u010d\u0161ina z n\u00e1s c\u00edti obrovsk\u00e9 nap\u00e4tie v tele aj v mysli. Ko\u017ea svrb\u00ed, p\u00e1li a mozog vysiela jedin\u00fa spr\u00e1vu: \u201e\u0160krab sa, u\u013eav\u00ed sa ti.\u201c No \u00fa\u013eava je len kr\u00e1tkodob\u00e1 a n\u00e1sledne prich\u00e1dza boles\u0165, krv\u00e1canie a vy\u010derpanie. V tak\u00fdchto chv\u00ed\u013each je d\u00f4le\u017eit\u00e9 aktivova\u0165 mechanizmy, ktor\u00e9 dok\u00e1\u017eu upokoji\u0165 telo zvn\u00fatra. 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