{"id":12303,"date":"2024-12-19T09:43:23","date_gmt":"2024-12-19T09:43:23","guid":{"rendered":"https:\/\/housamnajem.com\/?p=12303"},"modified":"2024-12-19T09:43:23","modified_gmt":"2024-12-19T09:43:23","slug":"%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/","title":{"rendered":"\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" 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href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%85%D9%87%D8%A7%D8%B1%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD_%D9%88%D9%83%D9%8A%D9%81_%D9%86%D9%88%D8%B8%D9%81%D9%87%D8%A7_%D9%81%D9%8A_%D8%A7%D9%84%D8%B9%D8%B1%D8%B6_%D9%88%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D8%B9%D9%84%D8%A7%D9%85%D9%8A\" title=\"\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\">\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%87%D9%85_%D9%88%D9%85%D8%A7_%D9%87%D9%8A_%D9%81%D8%A7%D8%A6%D8%AF%D8%AA%D9%87%D8%9F\" title=\"\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645 \u0648\u0645\u0627 \u0647\u064a \u0641\u0627\u0626\u062f\u062a\u0647\u061f\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645 \u0648\u0645\u0627 \u0647\u064a \u0641\u0627\u0626\u062f\u062a\u0647\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%87%D9%85%D8%9F\" title=\"\u0623\u0648\u0644\u0627\u064b: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645\u061f\">\u0623\u0648\u0644\u0627\u064b: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1_%D9%85%D8%B5%D8%AF%D8%B1_%D9%84%D9%84%D8%B7%D8%A7%D9%82%D8%A9_%D9%88%D8%A7%D9%84%D9%86%D8%B4%D8%A7%D8%B7\" title=\"1.\u00a0\u00a0\u00a0\u00a0 \u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637\">1.\u00a0\u00a0\u00a0\u00a0 \u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D9%87%D8%AF%D9%88%D8%A1_%D8%A7%D9%84%D8%A3%D8%B9%D8%B5%D8%A7%D8%A8\" title=\"2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0647\u062f\u0648\u0621 \u0627\u0644\u0623\u0639\u0635\u0627\u0628\">2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0647\u062f\u0648\u0621 \u0627\u0644\u0623\u0639\u0635\u0627\u0628<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3_%D8%A7%D9%84%D8%AA%D9%88%D8%A7%D8%B2%D9%86_%D8%A7%D9%84%D9%86%D9%81%D8%B3%D9%8A_%D9%88%D8%AA%D8%B9%D8%B2%D9%8A%D8%B2_%D9%85%D9%87%D8%A7%D8%B1%D8%AA%D9%8A_%D8%A7%D9%84%D8%B5%D9%88%D8%AA_%D9%88%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1\" title=\"3.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0646\u0641\u0633\u064a \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0647\u0627\u0631\u062a\u064a \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621\">3.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0646\u0641\u0633\u064a \u0648\u062a\u0639\u0632\u064a\u0632 \u0645\u0647\u0627\u0631\u062a\u064a \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D9%85%D8%A7_%D9%87%D9%8A_%D9%81%D8%A7%D8%A6%D8%AF%D8%AA%D9%87_%D9%81%D9%8A_%D9%85%D8%AC%D8%A7%D9%84_%D8%A7%D9%84%D8%A5%D8%B9%D9%84%D8%A7%D9%85%D8%9F\" title=\"\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0627 \u0647\u064a \u0641\u0627\u0626\u062f\u062a\u0647 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u061f\">\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0627 \u0647\u064a \u0641\u0627\u0626\u062f\u062a\u0647 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D8%A7%D9%85_%D9%88%D8%AA%D9%86%D8%BA%D9%8A%D9%85_%D8%A7%D9%84%D8%B5%D9%88%D8%AA\" title=\"1.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u0643\u0644\u0627\u0645 \u0648\u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0635\u0648\u062a\">1.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u0643\u0644\u0627\u0645 \u0648\u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0635\u0648\u062a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2_%D8%A7%D9%84%D8%AA%D9%88%D8%A7%D8%B5%D9%84_%D9%85%D8%B9_%D8%A7%D9%84%D8%AC%D9%85%D9%87%D9%88%D8%B1_%D8%A8%D9%81%D8%A7%D8%B9%D9%84%D9%8A%D8%A9\" title=\"2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u062c\u0645\u0647\u0648\u0631 \u0628\u0641\u0627\u0639\u0644\u064a\u0629\">2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u062c\u0645\u0647\u0648\u0631 \u0628\u0641\u0627\u0639\u0644\u064a\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3_%D8%B2%D9%8A%D8%A7%D8%AF%D8%A9_%D8%A7%D9%84%D8%AB%D9%82%D8%A9_%D8%A8%D8%A7%D9%84%D9%86%D9%81%D8%B3\" title=\"3.\u00a0\u00a0\u00a0\u00a0 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\">3.\u00a0\u00a0\u00a0\u00a0 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%87%D9%84_%D9%86%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81_%D8%A3%D9%85_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%85%D8%9F\" title=\"\u0647\u0644 \u0646\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0623\u0645 \u0645\u0646 \u0627\u0644\u0641\u0645\u061f\">\u0647\u0644 \u0646\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0623\u0645 \u0645\u0646 \u0627\u0644\u0641\u0645\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81\" title=\"\u0623\u0648\u0644\u0627\u064b: \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641\">\u0623\u0648\u0644\u0627\u064b: \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" 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href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%E2%80%93_%D8%A7%D9%84%D8%A5%D8%B5%D8%A7%D8%A8%D8%A9_%D8%A8%D8%A7%D9%84%D8%B2%D9%83%D8%A7%D9%85\" title=\"&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0632\u0643\u0627\u0645\">&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0632\u0643\u0627\u0645<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%E2%80%93_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1_%D8%A3%D9%88_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B5%D9%88%D8%AA\" title=\"&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0635\u0648\u062a\">&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0635\u0648\u062a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%AB%D8%A7%D9%84%D8%AB%D8%A7%D9%8B_%D8%B9%D9%8A%D9%88%D8%A8_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%85\" title=\"\u062b\u0627\u0644\u062b\u0627\u064b: \u0639\u064a\u0648\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645\">\u062b\u0627\u0644\u062b\u0627\u064b: \u0639\u064a\u0648\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%AA%D9%82%D9%86%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D9%81%D8%B9%D8%A7%D9%84%D8%9F\" title=\"\u0645\u0627 \u0647\u064a \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0641\u0639\u0627\u0644\u061f\">\u0645\u0627 \u0647\u064a \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0641\u0639\u0627\u0644\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_4-7-8\" title=\"1.\u00a0\u00a0\u00a0\u00a0 \u062a\u0642\u0646\u064a\u0629 4-7-8\">1.\u00a0\u00a0\u00a0\u00a0 \u062a\u0642\u0646\u064a\u0629 4-7-8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%B7%D9%86%D9%8A_diaphragmatic_breathing\" title=\"2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (diaphragmatic breathing)\">2.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (diaphragmatic breathing)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D9%86%D8%AF%D9%88%D9%82%D9%8A_box_breathing\" title=\"3.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a (box breathing)\">3.\u00a0\u00a0\u00a0\u00a0 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a (box breathing)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%83%D9%8A%D9%81_%D9%86%D8%AA%D9%86%D9%81%D8%B3_%D8%A8%D8%B4%D9%83%D9%84_%D8%B5%D8%AD%D9%8A%D8%AD_%D9%82%D8%A8%D9%84_%D9%88%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1%D8%9F\" title=\"\u0643\u064a\u0641 \u0646\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621\u061f\">\u0643\u064a\u0641 \u0646\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%85%D8%B1%D8%AD%D9%84%D8%A9_%D9%82%D8%A8%D9%84_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1\" title=\"\u0623\u0648\u0644\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0625\u0644\u0642\u0627\u0621\">\u0623\u0648\u0644\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0625\u0644\u0642\u0627\u0621<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\" title=\"1-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642\">1-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_4-7-8\" title=\"2-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 4-7-8\">2-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 4-7-8<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D9%88%D8%AA%D9%8A\" title=\"3-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0648\u062a\u064a\">3-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0648\u062a\u064a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D9%85%D8%B1%D8%AD%D9%84%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1\" title=\"\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621\">\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%B7%D9%86%D9%8A_diaphragmatic_breathing\" title=\"1-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (diaphragmatic breathing)\">1-\u00a0\u00a0\u00a0 \u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (diaphragmatic breathing)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2-_%D9%82%D9%85_%D8%A8%D8%AA%D9%86%D8%B8%D9%8A%D9%85_%D8%A5%D9%8A%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%B5%D9%88%D8%AA_%D8%B9%D9%86_%D8%B7%D8%B1%D9%8A%D9%82_%D9%87%D9%88%D8%A7%D8%A1_%D8%A7%D9%84%D8%B2%D9%81%D9%8A%D8%B1\" title=\"2-\u00a0\u00a0\u00a0 \u0642\u0645 \u0628\u062a\u0646\u0638\u064a\u0645 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0635\u0648\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\">2-\u00a0\u00a0\u00a0 \u0642\u0645 \u0628\u062a\u0646\u0638\u064a\u0645 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0635\u0648\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3-_%D9%84%D8%A7_%D8%A8%D8%A3%D8%B3_%D9%85%D9%86_%D8%AA%D8%AC%D8%B1%D9%8A%D8%A8_%D8%A7%D9%84%D8%AA%D9%88%D9%82%D9%81%D8%A7%D8%AA_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A9\" title=\"3-\u00a0\u00a0\u00a0 \u0644\u0627 \u0628\u0623\u0633 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0642\u0641\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629\">3-\u00a0\u00a0\u00a0 \u0644\u0627 \u0628\u0623\u0633 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0642\u0641\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%A3%D8%B4%D9%87%D8%B1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3%D8%9F\" title=\"\u0645\u0627 \u0647\u064a \u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u061f\">\u0645\u0627 \u0647\u064a \u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u061f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#1-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%AB%D9%84%D8%A7%D8%AB%D9%8A_Three-_Part_Breathing\" title=\"1-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a (Three- Part Breathing)\">1-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a (Three- Part Breathing)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#2-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%B2%D9%81%D9%8A%D8%B1_%D8%A7%D9%84%D8%B7%D9%88%D9%8A%D9%84_Long_Exhale_Breathing\" title=\"2-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0637\u0648\u064a\u0644 (Long Exhale Breathing)\">2-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0637\u0648\u064a\u0644 (Long Exhale Breathing)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#3-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%AF%D9%8A%D9%84_Alternate_Nostril_Breathing\" title=\"3-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 (Alternate Nostril Breathing)\">3-\u00a0\u00a0\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 (Alternate Nostril Breathing)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/housamnajem.com\/en\/%d9%85%d9%87%d8%a7%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%86%d9%81%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d9%88%d9%83%d9%8a%d9%81-%d9%86%d9%88%d8%b8%d9%81%d9%87%d8%a7-%d9%81%d9%8a-%d8%a7%d9%84\/#%D9%8A%D9%85%D9%83%D9%86%D9%83%D9%85_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D9%81%D8%B3%D8%A7%D8%B1_%D9%88%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D9%84_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D8%A7%D8%AA_%D9%88%D8%A7%D9%84%D8%A8%D8%B1%D8%A7%D9%85%D8%AC_%D8%A7%D9%84%D8%B0%D9%8A_%D9%8A%D9%82%D8%AF%D9%85%D9%87%D8%A7_%D8%A7%D9%84%D8%A7%D8%B9%D9%84%D8%A7%D9%85%D9%8A_%D8%AD%D8%B3%D8%A7%D9%85_%D9%86%D8%AC%D9%85_%D8%B9%D9%86_%D8%B7%D8%B1%D9%8A%D9%82_%D8%A7%D9%84%D8%AA%D9%88%D8%A7%D8%B5%D9%84_%D8%B9%D8%A8%D8%B1_%D8%A7%D9%84%D8%A7%D9%8A%D9%85%D9%8A%D9%84_najeemhousamgmailcom\" title=\"\u064a\u0645\u0643\u0646\u0643\u0645 \u0627\u0644\u0627\u0633\u062a\u0641\u0633\u0627\u0631 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0630\u064a \u064a\u0642\u062f\u0645\u0647\u0627 \u0627\u0644\u0627\u0639\u0644\u0627\u0645\u064a \u062d\u0633\u0627\u0645 \u0646\u062c\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0639\u0628\u0631 \u0627\u0644\u0627\u064a\u0645\u064a\u0644 najeemhousam@gmail.com\">\u064a\u0645\u0643\u0646\u0643\u0645 \u0627\u0644\u0627\u0633\u062a\u0641\u0633\u0627\u0631 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0630\u064a \u064a\u0642\u062f\u0645\u0647\u0627 \u0627\u0644\u0627\u0639\u0644\u0627\u0645\u064a \u062d\u0633\u0627\u0645 \u0646\u062c\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0639\u0628\u0631 \u0627\u0644\u0627\u064a\u0645\u064a\u0644 najeemhousam@gmail.com<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"%D9%85%D9%87%D8%A7%D8%B1%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD_%D9%88%D9%83%D9%8A%D9%81_%D9%86%D9%88%D8%B8%D9%81%D9%87%D8%A7_%D9%81%D9%8A_%D8%A7%D9%84%D8%B9%D8%B1%D8%B6_%D9%88%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D8%B9%D9%84%D8%A7%D9%85%D9%8A\"><\/span>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>\u062a\u0639\u062a\u0628\u0631<strong> \u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0647\u064a 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id=\"%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%87%D9%85%D8%9F\"><\/span><strong>\u0623\u0648\u0644\u0627\u064b: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0647\u0645\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1_%D9%85%D8%B5%D8%AF%D8%B1_%D9%84%D9%84%D8%B7%D8%A7%D9%82%D8%A9_%D9%88%D8%A7%D9%84%D9%86%D8%B4%D8%A7%D8%B7\"><\/span><strong>1.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0644\u0644\u062a\u0646\u0641\u0633 \u0623\u0646\u0647 \u064a\u0645\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 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id=\"2_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D9%87%D8%AF%D9%88%D8%A1_%D8%A7%D9%84%D8%A3%D8%B9%D8%B5%D8%A7%D8%A8\"><\/span><strong>2.\u00a0\u00a0\u00a0\u00a0 <\/strong><a href=\"https:\/\/housamnajem.com\/en\/%d8%a7%d9%84%d8%ae%d9%88%d9%81-%d9%85%d9%86-%d8%a7%d9%84%d8%aa%d8%ad%d8%af%d8%ab-%d8%a3%d9%85%d8%a7%d9%85-%d8%a7%d9%84%d8%ac%d9%85%d9%87%d9%88%d8%b1\/\"><strong>\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0647\u062f\u0648\u0621 \u0627\u0644\u0623\u0639\u0635\u0627\u0628<\/strong><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0645\u0647\u0645\u0629 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0628\u0645\u062c\u0627\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u060c \u062d\u064a\u062b \u0623\u0646\u0647 \u0643\u062b\u064a\u0631\u0627\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 \u0645\u0644\u064a\u0626\u0627\u064b 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\u0627\u0644\u0635\u0648\u062a. \u0643\u0645\u0627 \u0623\u0646 \u0623\u062e\u0630 \u0627\u0644\u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0639\u0646\u062f \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0636\u0631\u0648\u0631\u064a \u0644\u062d\u0641\u0638 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0646\u0641\u0633\u064a \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u060c \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D9%85%D8%A7_%D9%87%D9%8A_%D9%81%D8%A7%D8%A6%D8%AF%D8%AA%D9%87_%D9%81%D9%8A_%D9%85%D8%AC%D8%A7%D9%84_%D8%A7%D9%84%D8%A5%D8%B9%D9%84%D8%A7%D9%85%D8%9F\"><\/span><strong>\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0627 \u0647\u064a \u0641\u0627\u0626\u062f\u062a\u0647 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0625\u0646 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d <\/strong>\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0623\u062b\u0631\u0647\u0627 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0641\u0642\u0637\u060c \u0628\u0644 \u064a\u0645\u062a\u062f \u0625\u0644\u0649 \u062a\u0631\u0643 \u0623\u062b\u0631 \u0639\u0645\u064a\u0642 \u0644\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0644\u062f\u0649 \u0627\u0644\u062c\u0645\u0647\u0648\u0631. \u0630\u0644\u0643 \u0644\u062f\u0648\u0631\u0647\u0627 \u0627\u0644\u0641\u0639\u0627\u0644 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0643\u0627\u0631\u064a\u0632\u0645\u0627 \u0648\u0627\u0644\u0638\u0647\u0648\u0631\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0641\u0639\u0627\u0644\u060c \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0624\u062f\u064a \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0625\u0644\u0649 \u0643\u0633\u0628 \u0642\u0644\u0648\u0628 \u0627\u0644\u062c\u0645\u0627\u0647\u064a\u0631.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D8%A7%D9%85_%D9%88%D8%AA%D9%86%D8%BA%D9%8A%D9%85_%D8%A7%D9%84%D8%B5%D9%88%D8%AA\"><\/span><strong>1.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u0643\u0644\u0627\u0645 \u0648\u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0635\u0648\u062a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0625\u0646 <strong>\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a<\/strong> \u062a\u062a\u0645\u062d\u0648\u0631 \u062d\u0648\u0644 \u0642\u0648\u0629 \u0627\u0644\u0631\u0633\u0627\u0644\u0629\u060c \u0648\u0633\u0631\u0639\u0629 \u0627\u0644\u0648\u0635\u0648\u0644\u060c \u0648\u0639\u0645\u0642 \u0627\u0644\u0623\u062b\u0631. \u0648\u0645\u0646 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u062a\u0644\u0643 \u0627\u0644\u0623\u0647\u062f\u0627\u0641: \u0627\u0644\u0627\u0639\u062a\u062f\u0627\u0644 \u0641\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u0643\u0644\u0627\u0645\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0646\u063a\u064a\u0645 \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0644\u062a\u0646\u0648\u064a\u0639 \u0628\u064a\u0646 \u0637\u0628\u0642\u0627\u062a\u0647 \u0628\u0645\u0627 \u064a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0627\u0644\u0633\u064a\u0627\u0642\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649. \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0637\u0628\u064a\u0642 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u064a\u062a\u0645\u0643\u0646 \u0627\u0644\u0645\u0630\u064a\u0639 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 <strong>\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a<\/strong> \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u062a\u0642\u0627\u0646 \u062a\u0644\u0643 \u0627\u0644\u0639\u0648\u0627\u0645\u0644.<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_%D8%A7%D9%84%D8%AA%D9%88%D8%A7%D8%B5%D9%84_%D9%85%D8%B9_%D8%A7%D9%84%D8%AC%D9%85%D9%87%D9%88%D8%B1_%D8%A8%D9%81%D8%A7%D8%B9%D9%84%D9%8A%D8%A9\"><\/span><strong>2.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u062c\u0645\u0647\u0648\u0631 \u0628\u0641\u0627\u0639\u0644\u064a\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u062a\u0633\u0627\u0639\u062f \u0628\u0635\u0641\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u062c\u0645\u0647\u0648\u0631. \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0628\u0635\u0641\u0629 \u0639\u0627\u0645\u0629 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0641\u0645\u0627 \u0628\u0627\u0644\u0643 \u0628\u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 \u0627\u0644\u062c\u0645\u0647\u0648\u0631! \u0625\u0646 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0641\u0639\u0627\u0644 \u0648\u0643\u0633\u0628 \u0642\u0644\u0648\u0628 \u0627\u0644\u062c\u0645\u0627\u0647\u064a\u0631 \u0644\u0627 \u064a\u062a\u062d\u0642\u0642 \u0625\u0644\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0627\u0631\u064a\u0632\u0645\u0627 \u0648\u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629.<\/p>\n<p>\u0648\u0627\u0644\u0643\u0627\u0631\u064a\u0632\u0645\u0627 \u0648\u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629 \u062a\u0631\u062a\u0628\u0637 \u0627\u0631\u062a\u0628\u0627\u0637\u0627\u064b \u0648\u062b\u064a\u0642\u0627\u064b \u0628\u062a\u062d\u0642\u064a\u0642 <strong>\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0645\u0644 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\u0641\u064a\u0638\u0647\u0631 \u0628\u0635\u0648\u0631\u0629 \u0633\u0644\u0628\u064a\u0629\u060c \u0648\u064a\u0632\u062f\u0627\u062f \u0627\u0631\u062a\u0628\u0627\u0643\u0627\u064b \u0648\u0642\u0644\u0642\u0627\u064b \u0639\u0646\u062f \u0638\u0647\u0648\u0631\u0647 \u0623\u0645\u0627\u0645 \u062c\u0645\u0647\u0648\u0631 \u0643\u0628\u064a\u0631 \u0623\u0648 \u0645\u0648\u0627\u062c\u0647\u062a\u0647 \u0644\u0645\u0634\u0643\u0644\u0629 \u0645\u0627. \u00a0\u0623\u0645\u0627 \u0639\u0646\u062f \u0647\u062f\u0648\u0621\u0647 \u0648\u062a\u0648\u0638\u064a\u0641\u0647 \u0644\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u064a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0645\u0648\u0642\u0641 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%87%D9%84_%D9%86%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81_%D8%A3%D9%85_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%85%D8%9F\"><\/span><strong>\u0647\u0644 \u0646\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0623\u0645 \u0645\u0646 \u0627\u0644\u0641\u0645\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u0644\u0639\u0636\u0648 \u0627\u0644\u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0647\u0648 \u0627\u0644\u0623\u0646\u0641\u060c \u062d\u064a\u062b \u0623\u0646\u0647 \u062e\u0644\u0642 \u0645\u0647\u064a\u0623\u064b \u0644\u0630\u0644\u0643. \u0648\u0644\u0643\u0646 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0638\u0631\u0648\u0641 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0625\u0644\u0649 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong>. \u0648\u0627\u0644\u0622\u0646 \u0633\u0646\u0639\u0631\u0641 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627\u064b \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%86%D9%81\"><\/span><strong>\u0623\u0648\u0644\u0627\u064b: \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%AA%D9%86%D9%82%D9%8A%D8%A9_%D8%A7%D9%84%D9%87%D9%88%D8%A7%D8%A1_%D9%88%D8%AA%D8%B1%D8%B7%D9%8A%D8%A8%D9%87\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0646\u0642\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u062a\u0631\u0637\u064a\u0628\u0647<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong> \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0641\u0648\u0627\u0626\u062f <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong>. \u064a\u062d\u062a\u0648\u064a \u062c\u062f\u0627\u0631 \u0627\u0644\u0623\u0646\u0641 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0634\u0639\u064a\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0635\u0641\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0646 \u0627\u0644\u0623\u062a\u0631\u0628\u0629 \u0648\u0627\u0644\u0634\u0648\u0627\u0626\u0628 \u0627\u0644\u0636\u0627\u0631\u0629 \u0648\u0645\u0646\u0639\u0647\u0627 \u0645\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0631\u0626\u062a\u064a\u0646. \u0643\u0645\u0627 \u064a\u0648\u062c\u062f \u0628\u062c\u062f\u0627\u0631 \u0627\u0644\u0623\u0646\u0641 \u063a\u0634\u0627\u0621 \u0645\u0631\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0623\u0648 \u062a\u062f\u0641\u0626\u0629 \u0627\u0644\u0647\u0648\u0627\u0621\u060c \u0641\u064a\u0635\u0628\u062d \u0645\u0646\u0627\u0633\u0628\u0627\u064b \u0644\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%AA%D8%B9%D8%AF%D9%8A%D9%84_%D8%AF%D8%B1%D8%AC%D8%A9_%D8%AD%D8%B1%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D9%87%D9%88%D8%A7%D8%A1\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0639\u062f\u064a\u0644 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0621<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0627\u0644\u0623\u0646\u0641\u060c \u062e\u0635\u0648\u0635\u0627\u064b \u0639\u0646\u062f \u062a\u0637\u0628\u064a\u0642 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0641\u064a \u062a\u0639\u062f\u064a\u0644 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0621. \u064a\u0639\u0645\u0644 \u0627\u0644\u0623\u0646\u0641 \u0639\u0644\u0649 \u062a\u062f\u0641\u0626\u0629 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0628\u0627\u0631\u062f \u062e\u0644\u0627\u0644 \u0641\u0635\u0644 \u0627\u0644\u0634\u062a\u0627\u0621\u060c \u0648\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u062d\u0627\u0631 \u062e\u0644\u0627\u0644 \u0641\u0635\u0644 \u0627\u0644\u0635\u064a\u0641\u060c \u0641\u064a\u0635\u0628\u062d \u0645\u0644\u0627\u0626\u0645\u0627\u064b \u0644\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645. \u0648\u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0641\u064a \u0648\u0642\u0627\u064a\u0629 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0646\u0632\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u062f\u060c \u0648\u062a\u0645\u0646\u0639 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0645\u0646 \u0627\u0644\u062a\u0647\u064a\u062c.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%AA%D9%86%D8%B8%D9%8A%D9%85_%D8%B9%D9%85%D9%84%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0646\u0638\u064a\u0645 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u062f\u064a\u062b \u0623\u0648 \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0625\u0644\u0649 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong> \u0623\u0643\u062b\u0631 \u0645\u0646 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong>. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646\u0647 \u064a\u0643\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0645\u0646\u062a\u0638\u0645\u0629 \u0648\u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0631\u062a\u0628\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646\u0647 \u0641\u064a \u062d\u0627\u0644\u0629 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong>. \u0648\u0647\u0648 \u064a\u0633\u062a\u0641\u064a\u062f \u0645\u0646 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0623\u0639\u0635\u0627\u0628.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%A5%D9%85%D8%AF%D8%A7%D8%AF_%D8%A7%D9%84%D8%AC%D8%B3%D9%85_%D8%A8%D8%A3%D9%83%D8%A8%D8%B1_%D9%82%D8%AF%D8%B1_%D9%85%D9%86_%D8%A7%D9%84%D8%A3%D9%83%D8%B3%D8%AC%D9%8A%D9%86\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u0625\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong> \u0628\u0635\u0641\u0629 \u0639\u0627\u0645\u0629<strong>\u060c <\/strong>\u0648\u0628\u0635\u0641\u0629 \u062e\u0627\u0635\u0629<strong> \u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d <\/strong>\u064a\u0633\u0627\u0639\u062f\u0627\u0646 \u0641\u064a \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062a\u0646\u0641\u0633 \u0643\u0644 \u062e\u0644\u0627\u064a\u0627 \u0648\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0648\u062a\u0646\u0638\u064a\u0645 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0643\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u0647\u0646\u064a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D9%87%D9%88_%D8%A7%D9%84%D8%A3%D9%81%D8%B6%D9%84_%D9%81%D9%8A_%D8%A7%D9%84%D9%86%D8%B8%D8%A7%D9%85_%D8%A7%D9%84%D9%8A%D9%88%D9%85%D9%8A\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0646\u0648\u0645\u060c \u064a\u0641\u0636\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong> \u0647\u0648 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0625\u0646\u0633\u0627\u0646.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%85_%D9%85%D8%AA%D9%89_%D9%8A%D9%83%D9%88%D9%86_%D8%B6%D8%B1%D9%88%D8%B1%D9%8A%D8%A7%D9%8B%D8%9F\"><\/span><strong>\u062b\u0627\u0646\u064a\u0627\u064b: \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645. \u0645\u062a\u0649 \u064a\u0643\u0648\u0646 \u0636\u0631\u0648\u0631\u064a\u0627\u064b\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0625\u0644\u0649 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061b \u0644\u064a\u0648\u0641\u0631 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u064a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0628\u062f\u0646\u064a. \u0648\u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062d\u062a\u0627\u062c \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0625\u0644\u0649 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0637\u0627\u0642\u0629\u061b \u062d\u064a\u062b \u062a\u0632\u062f\u0627\u062f \u0633\u0631\u0639\u0629 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u0632\u062f\u0627\u062f \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645\u060c \u0641\u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%A7%D9%84%D8%A5%D8%B5%D8%A7%D8%A8%D8%A9_%D8%A8%D8%A7%D9%84%D8%B2%D9%83%D8%A7%D9%85\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0632\u0643\u0627\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0639\u0646\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0632\u0643\u0627\u0645 \u0623\u0648 \u0646\u0632\u0644\u0629 \u0628\u0631\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0646 \u0627\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0623\u0646\u0641\u060c \u0641\u062a\u0635\u0639\u0628 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0623\u0646\u0641\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0635\u0628\u062d \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E2%80%93_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1_%D8%A3%D9%88_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B5%D9%88%D8%AA\"><\/span><strong>&#8211;\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0635\u0648\u062a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0637\u0628\u0642\u0629 \u0635\u0648\u062a \u0623\u0639\u0644\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u062f\u064a\u062b \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u062a\u062d\u062f\u062b \u0625\u0644\u0649 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong> \u0644\u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong>. \u0648\u0627\u0644\u0633\u0628\u0628 \u0623\u0646\u0647 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0642\u062f \u0644\u0627 \u064a\u0643\u0648\u0646 <strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/strong> \u0643\u0627\u0641\u064a\u0627\u064b \u0644\u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0641\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0645\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0639\u0646\u062f \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%84%D8%AB%D8%A7%D9%8B_%D8%B9%D9%8A%D9%88%D8%A8_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D9%85%D9%86_%D8%A7%D9%84%D9%81%D9%85\"><\/span><strong>\u062b\u0627\u0644\u062b\u0627\u064b: \u0639\u064a\u0648\u0628 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>\u0623\u0642\u0644 \u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u062a\u062f\u0639\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/li>\n<li>\u0644\u0627 \u064a\u0645\u0631 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0642\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0623\u0646\u0641 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u062a\u0644\u0648\u062b\u0627\u064b.<\/li>\n<li><strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u0627\u0644\u0641\u0645 <\/strong>\u064a\u0635\u064a\u0628 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0628\u062c\u0641\u0627\u0641 \u0627\u0644\u0641\u0645 \u0648\u0627\u0644\u062d\u0644\u0642 \u0648\u062e\u0635\u0648\u0635\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u062d\u062f\u064a\u062b \u0627\u0644\u0637\u0648\u064a\u0644 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062b \u0628\u0635\u0648\u062a \u0645\u0631\u062a\u0641\u0639.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%AA%D9%82%D9%86%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D9%81%D8%B9%D8%A7%D9%84%D8%9F\"><\/span><strong>\u0645\u0627 \u0647\u064a \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0641\u0639\u0627\u0644\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062a\u0639\u062a\u0645\u062f <strong>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong> \u0627\u0644\u0641\u0639\u0627\u0644 \u0639\u0644\u0649 \u062a\u0648\u0638\u064a\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0623\u0646\u0641\u0627\u0633 \u0627\u0644\u0639\u0645\u064a\u0642\u0629. \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0644\u0643 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u064a\u062a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0643\u0645\u0627 \u062a\u0638\u0647\u0631 \u0642\u0648\u0629 \u0627\u0644\u0623\u062d\u0628\u0627\u0644 \u0627\u0644\u0635\u0648\u062a\u064a\u0629. \u0648\u0625\u0644\u064a\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 <strong>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong> \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0641\u0646 \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_4-7-8\"><\/span><strong>1.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0642\u0646\u064a\u0629 4-7-8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0644\u0643 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0648\u064a\u062a\u0645 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647\u0627 \u0642\u0628\u0644 \u0625\u0644\u0642\u0627\u0621 \u0643\u0644\u0645\u0629\u060c \u0648\u0642\u0628\u0644 \u0627\u0644\u0638\u0647\u0648\u0631 \u0639\u0644\u0649 \u0634\u0627\u0634\u0629 \u0627\u0644\u062a\u0644\u0641\u0627\u0632\u060c \u0648\u0642\u0628\u0644 \u0625\u0630\u0627\u0639\u0629 \u0641\u064a\u062f\u064a\u0648 \u0639\u0644\u0649 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0623\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0645\u0647\u0648\u0631 \u0628\u0635\u0641\u0629 \u0639\u0627\u0645\u0629.<\/p>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0642\u0645 \u0628\u0627\u0644\u062a\u0642\u0627\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0644\u0627 \u062a\u062e\u0631\u062c \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631\u060c \u0648\u0627\u062d\u062a\u0641\u0638 \u0628\u0647 \u0644\u0645\u062f\u0629 7 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0644\u0645\u062f\u0629 8 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 4 \u0623\u0648 5 \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%B7%D9%86%D9%8A_diaphragmatic_breathing\"><\/span><strong>2.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (<\/strong><strong>diaphragmatic breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 <strong>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong> \u0641\u0627\u0639\u0644\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u062a\u0648\u0638\u064a\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0623\u0639\u0645\u0642. \u0648\u064a\u0633\u062a\u063a\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0635\u0648\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u062f\u064a\u062b \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u062c\u0644\u0648\u0633.<\/li>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u064a\u062f\u064a\u0643. \u0636\u0639 \u0625\u062d\u062f\u0627\u0647\u0645\u0627 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633 \u0628\u0637\u064a\u0621 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 4 \u2013 6 \u062b\u0648\u0627\u0646\u060c \u0648\u0627\u062c\u0639\u0644 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0645\u062a\u0644\u0627\u0621 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0644\u064a\u0633 \u0627\u0644\u0635\u062f\u0631.<\/li>\n<li>\u0627\u062e\u0631\u062c \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0623\u064a\u0636\u0627\u064b \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 6 \u2013 8 \u062b\u0648\u0627\u0646\u060c \u0648\u0627\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u0641\u0631\u064a\u063a \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0646 \u0628\u0637\u0646\u0643 \u0643\u0627\u0645\u0644\u0627\u064b.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0645\u0646 5 \u2013 10 \u062f\u0642\u0627\u0626\u0642 \u0643\u0644 \u064a\u0648\u0645.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D9%86%D8%AF%D9%88%D9%82%D9%8A_box_breathing\"><\/span><strong>3.\u00a0\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a (<\/strong><strong>box breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0645\u0646 <strong>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/strong> \u0647\u064a \u0627\u0644\u0623\u0628\u0633\u0637\u060c \u0648\u0627\u0644\u0623\u0633\u0647\u0644\u060c \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u064b \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u064a\u0646. \u0648\u062a\u0633\u0645\u0649 \u0628\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0631\u0628\u0639 \u0623\u0648 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a \u0644\u0623\u0646 \u0643\u0644 \u062e\u0637\u0648\u0629 \u0641\u064a\u0647\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 4 \u062b\u0648\u0627\u0646. \u0647\u062f\u0641\u0647\u0627 \u0647\u0648 \u0627\u0646\u062a\u0638\u0627\u0645 \u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632.\u00a0 \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0631\u0628\u0639 \u0623\u0648 \u0627\u0644\u0635\u0646\u062f\u0648\u0642\u064a \u0639\u0644\u0649 \u0636\u0628\u0637 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0635\u0648\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0645\u0647\u0648\u0631.<\/p>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0642\u0645 \u0628\u0627\u0644\u062a\u0642\u0627\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062d\u0628\u0633 \u0647\u0648\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642 \u0644\u0645\u062f\u0629 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u062b\u0645 \u0627\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0642\u0627\u0637 \u0623\u0646\u0641\u0627\u0633 \u0644\u0645\u062f\u0629 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 4 \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n<p><iframe title=\"\u062a\u0642\u0631\u064a\u0631 \u0639\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0643\u0627\u0631\u064a\u0632\u0645\u0627 \u0627\u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/jS1Na01ACko?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81_%D9%86%D8%AA%D9%86%D9%81%D8%B3_%D8%A8%D8%B4%D9%83%D9%84_%D8%B5%D8%AD%D9%8A%D8%AD_%D9%82%D8%A8%D9%84_%D9%88%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1%D8%9F\"><\/span><strong>\u0643\u064a\u0641 \u0646\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0625\u0646 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d <\/strong>\u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0647\u064a \u0645\u0648\u0636\u0639 \u062a\u0633\u0627\u0624\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0627\u0631\u0633\u064a\u0646 \u0648\u0627\u0644\u0645\u0647\u062a\u0645\u064a\u0646 \u0628\u0645\u062c\u0627\u0644 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0648\u0627\u0644\u0625\u0639\u0644\u0627\u0645. \u0625\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u062a\u0639\u062a\u0628\u0631 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u062d\u0642\u064a\u0629 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0643\u062b\u0631 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0641\u0646 \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0648\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0648\u0627\u0644\u0622\u0646 \u0647\u064a\u0627 \u0628\u0646\u0627 \u0646\u0633\u062a\u0639\u0631\u0636 \u0645\u0631\u062d\u0644\u062a\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%85%D8%B1%D8%AD%D9%84%D8%A9_%D9%82%D8%A8%D9%84_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1\"><\/span><strong>\u0623\u0648\u0644\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u0625\u0644\u0642\u0627\u0621<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\"><\/span><strong>1-\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u062e\u062f \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0633\u0648\u0627\u0621 \u0644\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641.<\/li>\n<li>\u062e\u0630 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 4- 6 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0647\u0648\u0627\u0621 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u0627\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0641\u0645 \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 6- 8 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 2- 3 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0643\u0644\u0645\u0629\u060c \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0627\u0631\u062a\u0628\u0627\u0643.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_4-7-8\"><\/span><strong>2-\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 4-7-8<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0642\u0645 \u0628\u0627\u0644\u062a\u0642\u0627\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0639\u0628\u0631 \u0627\u0644\u0623\u0646\u0641 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u0644\u0645\u062f\u0629 7 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u062e\u0631\u062c \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 8 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 4 \u0623\u0648 5 \u0645\u0631\u0627\u062a\u060c \u062d\u064a\u062b \u062a\u0633\u0627\u0639\u062f \u062a\u0644\u0643 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0635\u0641\u0627\u0621 \u0627\u0644\u0630\u0647\u0646.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B5%D9%88%D8%AA%D9%8A\"><\/span><strong>3-\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u0648\u062a\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0642\u0645 \u0628\u0627\u0644\u062a\u0642\u0627\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0639\u0628\u0631 \u0627\u0644\u0623\u0646\u0641.<\/li>\n<li>\u0627\u062e\u0631\u062c \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u0645\u0639 \u0625\u0635\u062f\u0627\u0631 \u0635\u0648\u062a \u0647\u0645\u0647\u0645\u0629 \u0645\u062b\u0644 &#8220;\u0647\u0645\u0645&#8221; \u0623\u0648 &#8220;\u0622\u0627\u0627\u0647&#8221;.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629\u060c \u0641\u0647\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0646\u062c\u0631\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0635\u0648\u062a.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%86%D9%8A%D8%A7%D9%8B_%D9%85%D8%B1%D8%AD%D9%84%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%A5%D9%84%D9%82%D8%A7%D8%A1\"><\/span><strong>\u062b\u0627\u0646\u064a\u0627\u064b: \u0645\u0631\u062d\u0644\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0644\u0642\u0627\u0621<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"1-_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D9%85_%D8%AA%D9%82%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%B7%D9%86%D9%8A_diaphragmatic_breathing\"><\/span><strong>1-\u00a0\u00a0\u00a0 <\/strong><strong>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a (<\/strong><strong>diaphragmatic breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0633\u0627\u0639\u062f \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u0637\u0646\u064a \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0623\u062d\u0628\u0627\u0644 \u0627\u0644\u0635\u0648\u062a\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0635\u0648\u062a \u0648\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0632\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 \u062c\u0644\u0648\u0633 \u0623\u0648 \u0648\u0642\u0648\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a.<\/li>\n<li>\u062e\u0630 \u0623\u0646\u0641\u0627\u0633 \u0645\u0646\u062a\u0638\u0645\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0645\u0644\u060c \u0628\u062d\u064a\u062b \u0644\u0627 \u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u0643\u0644\u0627\u0645 \u0623\u0648 \u062a\u0642\u0644 \u0627\u0644\u062c\u0645\u0644 \u0643\u0644\u0647\u0627 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"2-_%D9%82%D9%85_%D8%A8%D8%AA%D9%86%D8%B8%D9%8A%D9%85_%D8%A5%D9%8A%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%B5%D9%88%D8%AA_%D8%B9%D9%86_%D8%B7%D8%B1%D9%8A%D9%82_%D9%87%D9%88%D8%A7%D8%A1_%D8%A7%D9%84%D8%B2%D9%81%D9%8A%D8%B1\"><\/span><strong>2-\u00a0\u00a0\u00a0 <\/strong><strong>\u0642\u0645 \u0628\u062a\u0646\u0638\u064a\u0645 \u0625\u064a\u0642\u0627\u0639 \u0627\u0644\u0635\u0648\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u062d\u062f\u064a\u062b \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0632\u0641\u064a\u0631\u061b \u0644\u0623\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0643\u0648\u0646 \u0642\u062f \u0623\u062e\u0630 \u0642\u0633\u0637\u0647 \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0641\u064a\u062e\u0631\u062c \u0627\u0644\u0635\u0648\u062a \u0628\u0623\u0631\u064a\u062d\u064a\u0629\u060c \u0648\u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u062f\u064a\u062b.<\/li>\n<li>\u0648\u0628\u0627\u0644\u0639\u0643\u0633\u060c \u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u062f\u064a\u062b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0634\u0647\u064a\u0642\u061b \u0644\u0623\u0646\u0643 \u0633\u062a\u0634\u0639\u0631 \u0628\u0645\u062c\u0647\u0648\u062f \u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0646\u0641\u0633 \u0645\u0636\u0627\u0641\u0627\u064b \u0625\u0644\u064a\u0647 \u0645\u062c\u0647\u0648\u062f \u0627\u0644\u0643\u0644\u0627\u0645\u060c \u0641\u064a\u062e\u0631\u062c \u0627\u0644\u0635\u0648\u062a \u0645\u062a\u0642\u0637\u0639\u0627\u064b \u0636\u0639\u064a\u0641\u0627\u064b.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3-_%D9%84%D8%A7_%D8%A8%D8%A3%D8%B3_%D9%85%D9%86_%D8%AA%D8%AC%D8%B1%D9%8A%D8%A8_%D8%A7%D9%84%D8%AA%D9%88%D9%82%D9%81%D8%A7%D8%AA_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%A7%D8%AA%D9%8A%D8%AC%D9%8A%D8%A9\"><\/span><strong>3-\u00a0\u00a0\u00a0 <\/strong><strong>\u0644\u0627 \u0628\u0623\u0633 \u0645\u0646 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062a\u0648\u0642\u0641\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u0641\u0643\u0631\u0629 \u0625\u0644\u0649 \u0623\u062e\u0631\u0649 \u062a\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u062a\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0641\u0643\u0627\u0631.<\/li>\n<li>\u0648\u0643\u0630\u0644\u0643\u060c \u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u064a\u0646 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0648\u0628\u0639\u0636\u0647\u0627\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0648\u0642\u0641 \u0644\u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u0635\u0648\u062a\u060c \u0648\u0625\u0639\u0637\u0627\u0621 \u0641\u0631\u0635\u0629 \u0644\u0644\u062c\u0645\u0647\u0648\u0631 \u0644\u0644\u0627\u0633\u062a\u064a\u0639\u0627\u0628\u060c \u0641\u0644\u0627 \u064a\u0635\u0637\u062f\u0645 \u0628\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u062a\u062a\u0633\u0627\u0631\u0639 \u0648\u0631\u0627\u0621 \u0628\u0639\u0636\u0647\u0627.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%A3%D8%B4%D9%87%D8%B1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3%D8%9F\"><\/span><strong>\u0645\u0627 \u0647\u064a \u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0639\u062f \u0623\u0646 \u062a\u062d\u062f\u062b\u0646\u0627 \u0639\u0646 <strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d<\/strong> \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u0637\u0628\u064a\u0642 \u062a\u0642\u0646\u064a\u0627\u062a\u0647\u060c \u0627\u0644\u0622\u0646 \u0633\u0646\u0639\u0631\u0641 \u062b\u0644\u0627\u062b\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%AB%D9%84%D8%A7%D8%AB%D9%8A_Three-_Part_Breathing\"><\/span><strong>1-\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a (<\/strong><strong>Three- Part Breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0642\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u062d\u062a\u0649 \u062a\u0645\u062a\u0644\u0626 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0647\u0648\u0627\u0621<\/li>\n<li>\u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u0645\u0644\u0623 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0628\u0627\u0644\u0647\u0648\u0627\u0621<\/li>\n<li>\u062b\u0645 \u0627\u0645\u0644\u0623 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a<\/li>\n<li>\u0648\u0623\u062e\u064a\u0631\u0627\u064b\u060c \u0627\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621\u060c \u0648\u0628\u0634\u0643\u0644 \u0645\u062a\u062a\u0627\u0644\u064a \u0639\u0643\u0633 \u0627\u0644\u0628\u062f\u0627\u064a\u0629: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u062b\u0645 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a\u060c \u062b\u0645 \u0627\u0644\u0628\u0637\u0646.<\/li>\n<li>\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u062a\u0644\u0643 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<\/ul>\n<p>\u0627\u0644\u0623\u0647\u0645\u064a\u0629:<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u064a\u0647 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0643\u0630\u0644\u0643 \u0642\u0628\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0623\u064a \u0644\u0642\u0627\u0621 \u0645\u0647\u0645\u060c \u0623\u0648 \u0642\u0628\u0644 \u0625\u0644\u0642\u0627\u0621 \u0643\u0644\u0645\u0629. \u0648\u064a\u0645\u0643\u0646\u0646\u0627 \u0623\u064a\u0636\u0627\u064b \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0630\u0644\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0623\u062f\u0627\u0621 \u0627\u0644\u0645\u0647\u0627\u0645\u060c \u0648\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%B2%D9%81%D9%8A%D8%B1_%D8%A7%D9%84%D8%B7%D9%88%D9%8A%D9%84_Long_Exhale_Breathing\"><\/span><strong>2-\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0637\u0648\u064a\u0644 (<\/strong><strong>Long Exhale Breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0627\u0644\u062a\u0642\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 4 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0627\u062e\u0631\u062c \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 6-8 \u062b\u0648\u0627\u0646.<\/li>\n<li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0628\u0627\u0637\u0624 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0632\u0641\u064a\u0631 \u0639\u0646 \u0627\u0644\u0634\u0647\u064a\u0642.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 5-7 \u0645\u0631\u0627\u062a.<\/li>\n<\/ul>\n<p>\u0627\u0644\u0623\u0647\u0645\u064a\u0629:<\/p>\n<p>\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0646\u0641\u0633\u064a\u060c \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0646\u062a\u0638\u0627\u0645 \u0633\u0631\u0639\u0629 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3-_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%A8%D8%AF%D9%8A%D9%84_Alternate_Nostril_Breathing\"><\/span><strong>3-\u00a0\u00a0\u00a0 <\/strong><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0628\u062f\u064a\u0644 (<\/strong><strong>Alternate Nostril Breathing<\/strong><strong>)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n<ul>\n<li>\u0627\u062c\u0644\u0633 \u0628\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629.<\/li>\n<li>\u0642\u0645 \u0628\u063a\u0644\u0642 \u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0646\u0641 \u0628\u0625\u0635\u0628\u0639\u0643\u060c \u062b\u0645 \u0627\u0644\u062a\u0642\u0637 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u064a\u0633\u0631\u0649.<\/li>\n<li>\u0642\u0645 \u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0628\u063a\u0644\u0642 \u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0627\u062e\u0631\u062c \u0647\u0648\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li>\n<li>\u062d\u0627\u0648\u0644 \u062a\u0643\u0631\u0627\u0631 \u062a\u0644\u0643 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 5- 10 \u062f\u0642\u0627\u0626\u0642.<\/li>\n<\/ul>\n<p>\u0627\u0644\u0623\u0647\u0645\u064a\u0629:<\/p>\n<p>\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a\u060c \u0648\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0633\u0644\u0627\u0645 \u0627\u0644\u0646\u0641\u0633\u064a\u061b \u0644\u0630\u0627 \u064a\u0633\u062a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0643\u062b\u0631\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u0627\u0644\u062a\u0623\u0645\u0644 &#8220;meditation&#8221;.<\/p>\n<p>\u0648\u0627\u0644\u0622\u0646 \u0646\u0643\u0648\u0646 \u0642\u062f \u0648\u0635\u0644\u0646\u0627 \u0625\u0644\u0649 \u062e\u062a\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0628\u0639\u0646\u0648\u0627\u0646 &#8220;<strong>\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a&#8221; <\/strong>\u0648\u0646\u062a\u0645\u0646\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646\u0648\u0627 \u0642\u062f \u0627\u0633\u062a\u0645\u0639\u062a\u0645 \u0628\u0642\u0631\u0627\u0621\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0648\u0627\u0644\u0625\u0639\u0644\u0627\u0645 \u0627\u0642\u0631\u0623\u0648\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u0627\u062a \u0630\u0627\u062a \u0627\u0644\u0635\u0644\u0629.<\/p>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-12316 size-medium\" src=\"https:\/\/housamnajem.com\/wp-content\/uploads\/2024\/12\/\u0645\u0647\u0627\u0631\u0627\u062a-\u0627\u0644\u062a\u0646\u0641\u0633-\u0627\u0644\u0635\u062d\u064a\u062d-\u0648\u0643\u064a\u0641-\u0646\u0648\u0638\u0641\u0647\u0627-\u0641\u064a-\u0627\u0644\u0639\u0631\u0636-\u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621-\u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a-300x212.jpg\" alt=\"\u0645\u0647\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0643\u064a\u0641 \u0646\u0648\u0638\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u0639\u0631\u0636 \u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0627\u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0644\u0644\u0642\u0627\u062f\u0629 \u0648\u0627\u0644\u0634\u062e\u0635\u064a\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0637\u0644\u0628\u0627\u064b \u0641\u064a \u0633\u0648\u0642 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0641\u064a \u062a\u0631\u0643\u064a\u0627 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0637\u0644\u0628\u0627\u064b \u0641\u064a \u0633\u0648\u0642 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0643\u064a\u0641 \u062a\u0631\u0628\u062d \u0627\u0644\u0645\u0627\u0644 \u0645\u0646 \u0627\u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u061f \u0643\u0627\u0631\u064a\u0632\u0645\u0627 \u0627\u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0631\u062d\" width=\"300\" height=\"212\" title=\"\" srcset=\"https:\/\/housamnajem.com\/wp-content\/uploads\/2024\/12\/\u0645\u0647\u0627\u0631\u0627\u062a-\u0627\u0644\u062a\u0646\u0641\u0633-\u0627\u0644\u0635\u062d\u064a\u062d-\u0648\u0643\u064a\u0641-\u0646\u0648\u0638\u0641\u0647\u0627-\u0641\u064a-\u0627\u0644\u0639\u0631\u0636-\u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621-\u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a-300x212.jpg 300w, https:\/\/housamnajem.com\/wp-content\/uploads\/2024\/12\/\u0645\u0647\u0627\u0631\u0627\u062a-\u0627\u0644\u062a\u0646\u0641\u0633-\u0627\u0644\u0635\u062d\u064a\u062d-\u0648\u0643\u064a\u0641-\u0646\u0648\u0638\u0641\u0647\u0627-\u0641\u064a-\u0627\u0644\u0639\u0631\u0636-\u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621-\u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a-1024x725.jpg 1024w, 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https:\/\/housamnajem.com\/wp-content\/uploads\/2024\/12\/\u0645\u0647\u0627\u0631\u0627\u062a-\u0627\u0644\u062a\u0646\u0641\u0633-\u0627\u0644\u0635\u062d\u064a\u062d-\u0648\u0643\u064a\u0641-\u0646\u0648\u0638\u0641\u0647\u0627-\u0641\u064a-\u0627\u0644\u0639\u0631\u0636-\u0648\u0627\u0644\u0625\u0644\u0642\u0627\u0621-\u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a.jpg 1525w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4 style=\"text-align: right;\"><span class=\"ez-toc-section\" id=\"%D9%8A%D9%85%D9%83%D9%86%D9%83%D9%85_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D9%81%D8%B3%D8%A7%D8%B1_%D9%88%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D9%84_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AF%D9%88%D8%B1%D8%A7%D8%AA_%D9%88%D8%A7%D9%84%D8%A8%D8%B1%D8%A7%D9%85%D8%AC_%D8%A7%D9%84%D8%B0%D9%8A_%D9%8A%D9%82%D8%AF%D9%85%D9%87%D8%A7_%D8%A7%D9%84%D8%A7%D8%B9%D9%84%D8%A7%D9%85%D9%8A_%D8%AD%D8%B3%D8%A7%D9%85_%D9%86%D8%AC%D9%85_%D8%B9%D9%86_%D8%B7%D8%B1%D9%8A%D9%82_%D8%A7%D9%84%D8%AA%D9%88%D8%A7%D8%B5%D9%84_%D8%B9%D8%A8%D8%B1_%D8%A7%D9%84%D8%A7%D9%8A%D9%85%D9%8A%D9%84_najeemhousamgmailcom\"><\/span>\u064a\u0645\u0643\u0646\u0643\u0645 \u0627\u0644\u0627\u0633\u062a\u0641\u0633\u0627\u0631 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0648\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0630\u064a \u064a\u0642\u062f\u0645\u0647\u0627 \u0627\u0644\u0627\u0639\u0644\u0627\u0645\u064a \u062d\u0633\u0627\u0645 \u0646\u062c\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 <a href=\"\/en\/najeemhousam@gmail.com\/\">\u0639\u0628\u0631 \u0627\u0644\u0627\u064a\u0645\u064a\u0644<\/a> najeemhousam@gmail.com<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p style=\"text-align: justify;\">\u0627\u0648 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0639\u0628\u0631 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u0645\u062f\u0631\u0628 \u062d\u0633\u0627\u0645 \u0646\u062c\u0645 <a href=\"tel:00905340791911\"><span class=\"elementor-icon-list-text\">00905340791911<\/span><\/a><\/p>\n<p style=\"text-align: justify;\">\u0623\u0648 \u0632\u064a\u0627\u0631\u0629 \u0645\u0646\u0635\u0627\u062a\u0646\u0627 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a<\/p>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.facebook.com\/housamnajemofficial\" target=\"_blank\" rel=\"noopener\">\u0641\u064a\u0633 \u0628\u0648\u0643<\/a> \u060c <a href=\"https:\/\/www.instagram.com\/housam.najem\" target=\"_blank\" rel=\"noopener\">\u0627\u0646\u0633\u062a\u062c\u0631\u0627\u0645<\/a> \u060c <a href=\"https:\/\/tiktok.com\/@housamnajemofficial\" target=\"_blank\" rel=\"noopener\">\u062a\u064a\u0643\u062a\u0648\u0643<\/a><\/p>\n<p style=\"text-align: justify;\">\u064a\u0642\u062f\u0645 \u0627\u0644\u0645\u062f\u0631\u0628 <strong>\u0645\u062f\u0631\u0628 \u0645\u0639\u062a\u0645\u062f<\/strong> \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0647\u062a\u0645 \u0628\u0631\u0641\u0639 \u0633\u0648\u064a\u0629 \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a\u064a\u0646\u060c \u0644\u064a\u0635\u0628\u062d \u0627\u0644\u0625\u0639\u0644\u0627\u0645\u064a \u0645\u0646 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\u0627\u0644\u0625\u0646\u0633\u0627\u0646&#8230;<\/p>","protected":false},"author":1,"featured_media":12316,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/posts\/12303","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/comments?post=12303"}],"version-history":[{"count":2,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/posts\/12303\/revisions"}],"predecessor-version":[{"id":12319,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/posts\/12303\/revisions\/12319"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/media\/12316"}],"wp:attachment":[{"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/media?parent=12303"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/categories?post=12303"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/housamnajem.com\/en\/wp-json\/wp\/v2\/tags?post=12303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}