{"id":1245,"date":"2026-07-27T14:41:03","date_gmt":"2026-07-27T05:41:03","guid":{"rendered":"https:\/\/wewellinfo.com\/jp\/uncategorized\/social-anxiety-breathing-cbt\/"},"modified":"2026-07-27T14:41:03","modified_gmt":"2026-07-27T05:41:03","slug":"social-anxiety-breathing-cbt","status":"publish","type":"post","link":"https:\/\/wewellinfo.com\/jp\/mental-care\/social-anxiety-breathing-cbt\/","title":{"rendered":"\u767a\u8868\u304c\u6016\u3044\u793e\u4ea4\u4e0d\u5b89\u75c7\u3001\u547c\u5438\u6cd5\u3068CBT\u306e\u672c\u5f53\u306e\u8a71"},"content":{"rendered":"

\u6b63\u76f4\u306b\u7533\u3057\u4e0a\u3052\u307e\u3059\u3068\u3001\u79c1\u3082\u4eba\u524d\u3067\u8a71\u3059\u524d\u306e\u3042\u306e\u611f\u899a\u304c\u3001\u9577\u3044\u3042\u3044\u3060\u82e6\u624b\u3067\u3057\u305f\u3002<\/p>\n

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\"\u819d\u306e\u4e0a\u3067\u4e21\u624b\u3092\u56fa\u304f\u63e1\u308a\u3057\u3081\u305f\u3001\u7dca\u5f35\u3067\u5f37\u5f35\u308b\u624b\u5143\u306e\u30af\u30ed\u30fc\u30ba\u30a2\u30c3\u30d7\"
\nPhoto: Andres Ayrton \/ Pexels<\/em><\/p>\n

\n

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\u793e\u4ea4\u4e0d\u5b89\u75c7(Social Anxiety Disorder\u3001\u793e\u4ea4\u4e0d\u5b89\u969c\u5bb3)\u306f\u3001\u300c\u4ed6\u4eba\u304b\u3089\u4f4e\u304f\u8a55\u4fa1\u3055\u308c\u308b\u306e\u3067\u306f\u306a\u3044\u304b\u300d\u3068\u3044\u3046\u6050\u6016\u304c\u4e2d\u6838\u306b\u3042\u308b\u72b6\u614b\u3067\u3059\u3002\u8133\u79d1\u5b66\u8f9e\u5178(\u65e5\u672c\u795e\u7d4c\u79d1\u5b66\u5b66\u4f1a\u904b\u55b6)\u306f\u3001\u81ea\u5206\u306e\u80fd\u529b\u3084\u632f\u308b\u821e\u3044\u304c\u5426\u5b9a\u7684\u306b\u8a55\u4fa1\u3055\u308c\u308b\u3053\u3068\u3078\u306e\u8457\u3057\u3044\u6050\u6016\u30fb\u4e0d\u5b89\u3001\u3068\u8aac\u660e\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n

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    \n
  • \u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u6050\u6016<\/strong> \u2014 \u5927\u52e2\u306e\u524d\u3067\u8a71\u3059\u3001\u30d7\u30ec\u30bc\u30f3\u30c6\u30fc\u30b7\u30e7\u30f3\u3001\u671d\u793c\u306a\u3069\u3002<\/li>\n
  • \u5bfe\u4eba\u76f8\u4e92\u95a2\u4fc2\u306e\u56f0\u96e3<\/strong> \u2014 1\u5bfe1\u3067\u3082\u652f\u969c\u304c\u51fa\u308b\u3002\u306f\u3063\u304d\u308a\u610f\u898b\u3092\u8a00\u3048\u306a\u3044\u3001\u4f9d\u983c\u3092\u65ad\u308c\u306a\u3044\u3001\u3068\u3044\u3063\u305f\u5834\u9762\u3002\u7279\u306b\u540c\u50da\u3084\u540c\u7d1a\u751f\u306e\u3088\u3046\u306a\u300c\u4e2d\u9593\u7684\u306a\u89aa\u3057\u3055\u300d\u306e\u76f8\u624b\u304c\u96e3\u3057\u3044\u3068\u3055\u308c\u307e\u3059\u3002<\/li>\n<\/ul>\n

    \u5358\u306a\u308b\u300c\u6065\u305a\u304b\u3057\u304c\u308a\u300d\u3068\u306f\u3001\u5c11\u3057\u9055\u3044\u307e\u3059\u3002\u653e\u3063\u3066\u304a\u304f\u3068\u5b66\u696d\u3084\u5c31\u8077\u3001\u5bfe\u4eba\u95a2\u4fc2\u306b\u307e\u3067\u5f71\u97ff\u304c\u5e83\u304c\u308a\u3001\u6700\u7d42\u7684\u306b\u51fa\u52e4\u30fb\u767b\u6821\u304c\u96e3\u3057\u304f\u306a\u308b\u3053\u3068\u3082\u3042\u308b\u3002\u3060\u304b\u3089\u3053\u305d\u3001\u304d\u3061\u3093\u3068\u77e5\u3063\u3066\u304a\u304f\u610f\u5473\u304c\u3042\u308b\u3093\u3067\u3059\u306d\u3002<\/p>\n

    \n

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    \u5730\u57df<\/th>\n\u751f\u6daf\u6709\u75c5\u7387<\/th>\n<\/tr>\n<\/thead>\n
    \u65e5\u672c<\/td>\n\u7d041.4%<\/strong>(12\u304b\u6708\u6709\u75c5\u7387 0.7%)<\/td>\n<\/tr>\n
    \u7c73\u56fd<\/td>\n\u7d046.8%<\/td>\n<\/tr>\n
    \u6b27\u5dde<\/td>\n\u7d047.7%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \u65e5\u672c\u306e\u5024\u3068\u3001\u6b27\u7c73\u306e\u5024\u3002\u540c\u3058\u75c5\u6c17\u306e\u8a71\u306a\u306e\u306b\u30015\u500d\u8fd1\u3044\u5dee\u304c\u3042\u308a\u307e\u3059\u3002<\/p>\n

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    \n

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    \u672c\u6765\u306f\u3001\u524d\u982d\u8449(\u524d\u982d\u773c\u7aa9\u76ae\u8cea\u306a\u3069)\u304c\u6241\u6843\u4f53\u3092\u4e0a\u624b\u306b\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3057\u3066\u3044\u307e\u3059\u3002\u3068\u3053\u308d\u304c\u793e\u4ea4\u4e0d\u5b89\u75c7\u3067\u306f\u3001\u6241\u6843\u4f53\u3068\u524d\u982d\u8449\u306e\u3042\u3044\u3060\u306e\u9023\u7d61(\u6a5f\u80fd\u7684\u7d50\u5408)\u304c\u4f4e\u4e0b<\/strong>\u3057\u3066\u3044\u3066\u3001\u30d6\u30ec\u30fc\u30ad\u304c\u3046\u307e\u304f\u304b\u304b\u3089\u306a\u3044\u3002\u65e5\u672c\u7cbe\u795e\u795e\u7d4c\u5b66\u4f1a\u3082\u300c\u6241\u6843\u4f53\u304c\u904e\u5270\u306b\u53cd\u5fdc\u3057\u3084\u3059\u304f\u3001\u524d\u982d\u8449\u304c\u3046\u307e\u304f\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3067\u304d\u3066\u3044\u306a\u3044\u72b6\u614b\u300d\u3068\u660e\u8a00\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n

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    \u3061\u306a\u307f\u306b\u3001\u5e7c\u3044\u3053\u308d\u306e\u300c\u884c\u52d5\u6291\u5236\u300d\u3068\u3044\u3046\u6c17\u8cea(\u6016\u304c\u308a\u3067\u614e\u91cd\u306a\u50be\u5411)\u306f\u3001\u9752\u5e74\u671f\u306e\u4e0d\u5b89\u75c7\u306e\u5371\u967a\u56e0\u5b50\u3068\u3055\u308c\u307e\u3059\u3002\u4e73\u5150\u306e\u7d0420%\u304c\u3001\u3053\u3046\u3057\u305f\u9ad8\u53cd\u5fdc\u306e\u6c17\u8cea\u3092\u793a\u3059\u3068\u5831\u544a\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u751f\u307e\u308c\u6301\u3063\u305f\u571f\u53f0\u304c\u95a2\u308f\u308b\u3053\u3068\u3082\u3042\u308b\u3001\u3068\u3044\u3046\u306e\u306f\u3001\u5c11\u3057\u3060\u3051\u6c17\u6301\u3061\u3092\u697d\u306b\u3057\u3066\u304f\u308c\u308b\u4e8b\u5b9f\u304b\u3082\u3057\u308c\u307e\u305b\u3093\u3002<\/p>\n

    \n

    \u7dca\u5f35\u3057\u305f\u3068\u304d\u306e\u547c\u5438\u6cd5 \u2014 \u6838\u5fc3\u306f\u300c\u5410\u304f\u606f\u3092\u9577\u304f\u300d<\/h2>\n

    \u3055\u3066\u3001\u3053\u3053\u304b\u3089\u304c\u5b9f\u8df5\u7684\u306a\u8a71\u3067\u3059\u3002\u305f\u3060\u3057\u5148\u306b\u3001\u3044\u3061\u3070\u3093\u5927\u4e8b\u306a\u524d\u63d0\u3092\u304a\u4f1d\u3048\u3057\u3066\u304a\u304d\u307e\u3059\u3002<\/p>\n

    \u547c\u5438\u6cd5\u306f\u3001\u3042\u304f\u307e\u3067\u305d\u306e\u5834\u306e\u7dca\u5f35\u3092\u3084\u308f\u3089\u3052\u308b\u88dc\u52a9\u7684\u306a\u30bb\u30eb\u30d5\u30b1\u30a2<\/strong>\u3067\u3059\u3002\u793e\u4ea4\u4e0d\u5b89\u75c7\u305d\u306e\u3082\u306e\u3092\u6cbb\u3059\u65b9\u6cd5\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n

    \u305d\u306e\u3046\u3048\u3067\u3001\u306a\u305c\u547c\u5438\u304c\u52b9\u304f\u306e\u304b\u3002\u751f\u7406\u5b66\u7684\u306a\u6839\u62e0\u306f\u3053\u3046\u3067\u3059\u3002\u79c1\u305f\u3061\u306e\u5fc3\u62cd\u306f\u3001\u547c\u5438\u306b\u5408\u308f\u305b\u3066\u81ea\u7136\u306b\u63fa\u308c\u3066\u3044\u307e\u3059(\u547c\u5438\u6027\u6d1e\u6027\u4e0d\u6574\u8108)\u3002\u606f\u3092\u5438\u3046\u3068\u304d\u306f\u8ff7\u8d70\u795e\u7d4c(\u526f\u4ea4\u611f\u795e\u7d4c)\u306e\u6d3b\u52d5\u304c\u6291\u3048\u3089\u308c\u3066\u5fc3\u62cd\u304c\u4e0a\u304c\u308a\u3001\u5410\u304f\u3068\u304d\u306f\u8ff7\u8d70\u795e\u7d4c\u304c\u9ad8\u307e\u3063\u3066\u5fc3\u62cd\u304c\u4e0b\u304c\u308b<\/strong>\u3002\u3067\u3059\u304b\u3089\u3001\u5410\u304f\u606f\u3092\u9577\u304f\u3068\u308b\u3068\u3001\u526f\u4ea4\u611f\u795e\u7d4c\u304c\u512a\u4f4d\u306b\u306a\u308a\u3084\u3059\u3044\u308f\u3051\u3067\u3059\u306d\u3002<\/p>\n

    \u3053\u308c\u306f\u3001\u7cfb\u7d71\u7684\u30ec\u30d3\u30e5\u30fc\u30fb\u30e1\u30bf\u5206\u6790\u3067\u3082\u652f\u6301\u3055\u308c\u3066\u3044\u307e\u3059\u3002Laborde\u3089(Neuroscience & Biobehavioral Reviews<\/em>, 2022)\u306f\u3001\u968f\u610f\u7684\u306a\u3086\u3063\u304f\u308a\u3057\u305f\u547c\u5438\u304c\u3001\u8ff7\u8d70\u795e\u7d4c\u304c\u5a92\u4ecb\u3059\u308b\u5fc3\u62cd\u5909\u52d5(HRV)\u3092\u5897\u3084\u3059<\/strong>\u3053\u3068\u3092\u793a\u3057\u307e\u3057\u305f\u3002\u5358\u56de\u3067\u3082\u8907\u6570\u56de\u3067\u3082\u3001\u52b9\u679c\u304c\u78ba\u8a8d\u3055\u308c\u305f\u305d\u3046\u3067\u3059\u3002<\/p>\n

    \u5177\u4f53\u7684\u306a\u76ee\u5b89\u3068\u3057\u3066\u3001\u30a8\u30d3\u30c7\u30f3\u30b9\u306e\u4e2d\u5fc3\u306b\u3042\u308b\u306e\u306f\u6b21\u306e\u70b9\u3067\u3059\u3002<\/p>\n

    \n

    \u304a\u304a\u3080\u306d\u6bce\u52064.5\u301c6\u56de\u306e\u3086\u3063\u304f\u308a\u3057\u305f\u547c\u5438<\/strong>\u3067\u3001\u8ff7\u8d70\u795e\u7d4c\u6027\u306eHRV\u304c\u4e0a\u304c\u308b\u3002<\/p>\n<\/blockquote>\n

    \"\u5438\u30464\u79d2\u30fb\u5410\u304f8\u79d2\u306e\u547c\u5438\u30ea\u30ba\u30e0\u3068\u300e\u6bce\u52064.5\u301c6\u56de\u300f\u306e\u76ee\u5b89\u3092\u793a\u3057\u305f\u56f3\"<\/p>\n

    \u300c4\u79d2\u5438\u3063\u30668\u79d2\u5410\u304f\u300d\u306f\u6b63\u89e3\u306a\u306e\u3067\u3057\u3087\u3046\u304b<\/h3>\n

    \u5b9f\u8df5\u6cd5\u3068\u3057\u3066\u306f\u3001\u300c4\u79d2\u5438\u3063\u30668\u79d2\u5410\u304f\u300d\u2014\u2014\u3064\u307e\u308a\u5410\u304f\u606f\u3092\u5438\u3046\u606f\u306e\u7d042\u500d<\/strong>\u306b\u3059\u308b\u65b9\u6cd5\u304c\u3001\u5e83\u304f\u7d39\u4ecb\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u526f\u4ea4\u611f\u795e\u7d4c\u3092\u512a\u4f4d\u306b\u3057\u3066\u30ea\u30e9\u30c3\u30af\u30b9\u3078\u5c0e\u304f\u3001\u3068\u3044\u3046\u8003\u3048\u65b9\u3067\u3059\u306d\u3002<\/p>\n

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    \n

    \u6cbb\u7642\u306e\u4e2d\u5fc3\u306fCBT\u3068\u85ac\u7269\u7642\u6cd5<\/h2>\n

    \u547c\u5438\u6cd5\u304c\u88dc\u52a9\u3060\u3068\u3059\u308c\u3070\u3001\u3067\u306f\u672c\u7b4b\u306f\u4f55\u306a\u306e\u304b\u3002\u6cbb\u7642\u306e\u4e2d\u5fc3\u306b\u3042\u308b\u306e\u306f\u3001\u8a8d\u77e5\u884c\u52d5\u7642\u6cd5(CBT)<\/strong>\u3068\u85ac\u7269\u7642\u6cd5(SSRI)<\/strong>\u3067\u3059\u3002<\/p>\n

    \u8a8d\u77e5\u884c\u52d5\u7642\u6cd5(CBT)<\/h3>\n

    \u65e5\u672c\u4e0d\u5b89\u75c7\u5b66\u4f1a\u30fb\u65e5\u672c\u795e\u7d4c\u7cbe\u795e\u85ac\u7406\u5b66\u4f1a\u306e\u300c\u793e\u4ea4\u4e0d\u5b89\u75c7\u306e\u8a3a\u7642\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3(\u7b2c1\u7248, 2021)\u300d\u306f\u3001SAD\u7528\u306b\u958b\u767a\u3055\u308c\u305fCBT(Clark & Wells\u30e2\u30c7\u30eb<\/strong>\u3001\u3042\u308b\u3044\u306fHeimberg\u30e2\u30c7\u30eb<\/strong>)\u3092\u3001\u7fd2\u719f\u3057\u305f\u6cbb\u7642\u8005\u304c\u624b\u9806\u306b\u6cbf\u3063\u3066\u884c\u3046\u3053\u3068\u3092\u63d0\u6848\u3057\u3066\u3044\u307e\u3059\u3002\u7279\u306b\u3001\u96c6\u56e3\u7642\u6cd5\u3088\u308a\u500b\u4ebaCBT(1\u5bfe1)<\/strong>\u3092\u512a\u5148\u63a8\u5968\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n

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    \u5343\u8449\u5927\u5b66\u5927\u5b66\u9662\u306e\u8cc7\u6599\u3067\u3082\u3001CBT\u306b\u306f\u66dd\u9732(\u30a8\u30af\u30b9\u30dd\u30fc\u30b8\u30e3\u30fc)\u3068\u3001\u5bbf\u984c\u306b\u3088\u308b\u81ea\u7fd2\u304c\u6b20\u304b\u305b\u306a\u3044<\/strong>\u3068\u3055\u308c\u3066\u3044\u307e\u3059\u3002\u907f\u3051\u3066\u304d\u305f\u5834\u9762\u306b\u5c11\u3057\u305a\u3064\u5411\u304d\u5408\u3046\u3001\u5730\u9053\u306a\u53d6\u308a\u7d44\u307f\u3067\u3059\u3002\u65e5\u672c\u3067\u306f\u3001\u533b\u5e2b(\u307e\u305f\u306f\u533b\u5e2b\u3068\u770b\u8b77\u5e2b\u306e\u5171\u540c)\u306b\u3088\u308b\u4fdd\u967a\u8a3a\u7642\u3068\u3057\u3066\u53d7\u3051\u3089\u308c\u307e\u3059\u3002<\/p>\n

    \u85ac\u7269\u7642\u6cd5<\/h3>\n

    \u85ac\u306e\u7b2c\u4e00\u9078\u629e\u306fSSRI<\/strong>(\u30d5\u30eb\u30dc\u30ad\u30b5\u30df\u30f3\u3001\u30d1\u30ed\u30ad\u30bb\u30c1\u30f3\u3001\u30bb\u30eb\u30c8\u30e9\u30ea\u30f3\u3001\u30a8\u30b9\u30b7\u30bf\u30ed\u30d7\u30e9\u30e0\u306a\u3069)\u3067\u3059\u3002\u3053\u3053\u3067\u77e5\u3063\u3066\u304a\u304d\u305f\u3044\u306e\u306f\u3001\u52b9\u679c\u304c\u51fa\u308b\u307e\u30673\u304b\u6708\u301c\u534a\u5e74\u307b\u3069\u304b\u304b\u308b<\/strong>\u3068\u3044\u3046\u70b9\u3002\u98f2\u307f\u59cb\u3081\u3066\u3059\u3050\u52b9\u304b\u306a\u3044\u304b\u3089\u3068\u81ea\u5df1\u5224\u65ad\u3067\u3084\u3081\u3066\u3057\u307e\u3046\u3068\u3001\u3082\u3063\u305f\u3044\u306a\u3044\u3093\u3067\u3059\u306d\u3002\u670d\u7528\u306f\u6570\u5e74\u306b\u53ca\u3076\u3053\u3068\u3082\u5c11\u306a\u304f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n

      \n
    • \u03b2\u906e\u65ad\u85ac<\/strong> \u2014 \u767a\u8868\u306e\u76f4\u524d\u306b\u3001\u9707\u3048\u3084\u52d5\u60b8\u3068\u3044\u3063\u305f\u8eab\u4f53\u75c7\u72b6\u3092\u3084\u308f\u3089\u3052\u308b\u76ee\u7684\u3067\u4f7f\u308f\u308c\u308b\u3053\u3068\u304c\u3042\u308a\u307e\u3059\u3002\u305f\u3060\u3057\u30a8\u30d3\u30c7\u30f3\u30b9\u306f\u9650\u5b9a\u7684\u3068\u3055\u308c\u307e\u3059\u3002<\/li>\n
    • \u30d9\u30f3\u30be\u30b8\u30a2\u30bc\u30d4\u30f3\u7cfb(\u6297\u4e0d\u5b89\u85ac)<\/strong> \u2014 \u4f9d\u5b58\u306e\u30ea\u30b9\u30af\u304c\u3042\u308b\u305f\u3081\u3001\u9813\u7528\u3067\u9650\u5b9a\u7684\u306b\u4f7f\u308f\u308c\u307e\u3059\u3002<\/li>\n<\/ul>\n

      \u3044\u305a\u308c\u3082\u3001\u81ea\u5df1\u5224\u65ad\u3067\u306f\u306a\u304f\u533b\u5e2b\u3068\u76f8\u8ac7\u306e\u3046\u3048\u3067\u3001\u3068\u3044\u3046\u306e\u304c\u5927\u524d\u63d0\u3067\u3059\u3002<\/p>\n

      \n

      \u81ea\u5206\u3067\u3067\u304d\u308b\u3053\u3068 \u2014 \u9707\u3048\u3092\u300c\u3042\u3063\u3066\u3088\u3044\u3082\u306e\u300d\u3068\u3057\u3066<\/h2>\n

      \u6700\u5f8c\u306b\u3001\u65e5\u3005\u306e\u59ff\u52e2\u306e\u8a71\u3092\u5c11\u3057\u3060\u3051\u3002<\/p>\n

      CBT\u306e\u8003\u3048\u65b9\u3067\u3088\u304f\u8a00\u308f\u308c\u308b\u306e\u304c\u3001\u610f\u5916\u306b\u805e\u3053\u3048\u308b\u304b\u3082\u3057\u308c\u306a\u3044\u4e00\u3064\u306e\u539f\u5247\u3067\u3059\u3002<\/p>\n

      \n

      \u9707\u3048\u3084\u52d5\u60b8\u3092\u3001\u7121\u7406\u306b\u6d88\u305d\u3046\u30fb\u96a0\u305d\u3046\u3068\u3057\u306a\u3044\u3053\u3068\u3002<\/p>\n<\/blockquote>\n

      \u5343\u8449\u5927\u5b66\u306e\u8cc7\u6599\u3067\u3082\u89e6\u308c\u3089\u308c\u3066\u3044\u307e\u3059\u304c\u3001\u8eab\u4f53\u53cd\u5fdc\u3092\u5fc5\u6b7b\u306b\u6291\u3048\u3088\u3046\u3068\u3059\u308b\u307b\u3069\u3001\u6ce8\u610f\u304c\u81ea\u5206\u306e\u5185\u5074\u306b\u3070\u304b\u308a\u5411\u3044\u3066\u3001\u304b\u3048\u3063\u3066\u60aa\u5316\u3057\u3084\u3059\u3044\u3068\u3055\u308c\u307e\u3059\u3002\u3067\u3059\u304b\u3089\u3001\u52d5\u60b8\u3084\u9707\u3048\u3092\u300c\u3042\u3063\u3066\u3088\u3044\u3082\u306e\u300d\u3068\u3057\u3066\u53d7\u3051\u5165\u308c\u3066\u3001\u6ce8\u610f\u3092\u76ee\u306e\u524d\u306e\u8ab2\u984c(\u8a71\u3059\u5185\u5bb9\u3001\u76f8\u624b\u306e\u53cd\u5fdc)\u306b\u623b\u3057\u3066\u3044\u304f\u3002\u3053\u306e\u65b9\u5411\u3065\u3051\u304c\u7528\u3044\u3089\u308c\u308b\u3093\u3067\u3059\u306d\u3002<\/p>\n

      \u305d\u3057\u3066\u3082\u3046\u4e00\u3064\u3001\u56de\u907f\u3057\u306a\u3044\u3053\u3068<\/strong>\u3002\u3068\u306f\u3044\u3048\u3001\u3044\u304d\u306a\u308a\u5927\u821e\u53f0\u306b\u6311\u3080\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002CBT\u306e\u66dd\u9732\u306e\u539f\u7406\u306b\u305d\u3063\u3066\u3001\u5c0f\u3055\u304f\u9054\u6210\u3067\u304d\u305d\u3046\u306a\u5834\u9762\u304b\u3089\u6bb5\u968e\u7684\u306b<\/strong>\u6311\u6226\u3057\u3066\u3001\u6210\u529f\u4f53\u9a13\u3092\u7a4d\u307f\u91cd\u306d\u3066\u3044\u304f\u3002\u5c11\u4eba\u6570\u306e\u4f1a\u8b70\u3067\u4e00\u8a00\u3060\u3051\u767a\u8a00\u3057\u3066\u307f\u308b\u3001\u3068\u3044\u3063\u305f\u5c0f\u3055\u306a\u4e00\u6b69\u304b\u3089\u3067\u5341\u5206\u306a\u3093\u3067\u3059\u306d\u3002\u547c\u5438\u6cd5\u306f\u3001\u305d\u306e\u76f4\u524d\u3084\u6700\u4e2d\u306b\u4f75\u7528\u3067\u304d\u308b\u5fc3\u5f37\u3044\u76f8\u68d2\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n

      \"\u4f1a\u8b70\u306e\u30c6\u30fc\u30d6\u30eb\u3067\u624b\u3092\u7d44\u307f\u3001\u5c11\u4eba\u6570\u306e\u6253\u3061\u5408\u308f\u305b\u306b\u81e8\u3080\u69d8\u5b50\uff08\u9854\u3092\u5199\u3055\u305a\u624b\u5143\u3068\u673a\u4e0a\uff09\"
      \nPhoto: Pixabay \/ Pexels<\/em><\/p>\n

      \u95a2\u9023\u3057\u3066\u3001\u7dca\u5f35\u306e\u8eab\u4f53\u75c7\u72b6\u305d\u306e\u3082\u306e\u306b\u3064\u3044\u3066\u306f\u3001\u3053\u3061\u3089\u3082\u3042\u308f\u305b\u3066\u3054\u89a7\u3044\u305f\u3060\u3051\u308c\u3070\u3068\u601d\u3044\u307e\u3059\u3002<\/p>\n

      [\u5185\u90e8\u30ea\u30f3\u30af: \u95a2\u9023\u8a18\u4e8b – \u904e\u63db\u6c17\u75c7\u5019\u7fa4\u3068\u30d1\u30cb\u30c3\u30af\u767a\u4f5c\u306e\u898b\u5206\u3051\u65b9]
      \n[\u5185\u90e8\u30ea\u30f3\u30af: \u95a2\u9023\u8a18\u4e8b – \u81ea\u5f8b\u795e\u7d4c\u3092\u6574\u3048\u308b\u751f\u6d3b\u7fd2\u6163\u3068\u7761\u7720\u306e\u30b3\u30c4]<\/p>\n

      \n

      \u6700\u5f8c\u306b\u3001\u3072\u3068\u3064\u3060\u3051\u4ed8\u3051\u52a0\u3048\u3055\u305b\u3066\u304f\u3060\u3055\u3044\u3002<\/p>\n

      \u793e\u4ea4\u4e0d\u5b89\u75c7\u306f\u3001\u6027\u683c\u306e\u5f31\u3055\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u8133\u304c\u8105\u5a01\u306b\u654f\u611f\u306b\u53cd\u5fdc\u3057\u3066\u3044\u308b\u3068\u3044\u3046\u3001\u4ed5\u7d44\u307f\u306e\u3042\u308b\u72b6\u614b\u3067\u3059\u3002\u3060\u304b\u3089\u3053\u305d\u3001\u547c\u5438\u6cd5\u3068\u3044\u3046\u5c0f\u3055\u306a\u304a\u5b88\u308a\u3092\u6301\u3061\u306a\u304c\u3089\u3082\u3001\u305d\u308c\u3060\u3051\u3067\u62b1\u3048\u8fbc\u307e\u306a\u3044\u3067\u3044\u305f\u3060\u304d\u305f\u3044\u3093\u3067\u3059\u306d\u3002<\/p>\n

      \u52d5\u60b8\u3084\u606f\u82e6\u3057\u3055\u3001\u5f37\u3044\u56de\u907f\u304c\u305a\u3063\u3068\u7d9a\u304f\u3088\u3046\u306a\u3089\u3001\u904e\u63db\u6c17\u75c7\u5019\u7fa4\u3084\u30d1\u30cb\u30c3\u30af\u75c7\u306a\u3069\u3001\u307b\u304b\u306e\u72b6\u614b\u3068\u306e\u898b\u5206\u3051\u3082\u5fc5\u8981\u306b\u306a\u308a\u307e\u3059\u3002\u305d\u308c\u306f\u3001\u81ea\u5206\u3072\u3068\u308a\u3067\u5224\u65ad\u3067\u304d\u308b\u3053\u3068\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u305d\u3046\u3044\u3046\u3068\u304d\u306f\u3001\u3069\u3046\u304b\u7cbe\u795e\u79d1\u30fb\u5fc3\u7642\u5185\u79d1<\/strong>\u306e\u6249\u3092\u53e9\u3044\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002\u5e73\u574712\u5e74\u3068\u3044\u3046\u53d7\u8a3a\u306e\u9045\u308c\u3092\u3001\u5c11\u3057\u3067\u3082\u7e2e\u3081\u3089\u308c\u305f\u3089\u2014\u2014\u305d\u3046\u9858\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n

      \u52a9\u3051\u3092\u6c42\u3081\u308b\u3053\u3068\u306f\u3001\u9003\u3052\u308b\u3053\u3068\u3067\u306f\u306a\u3044\u3067\u3059\u304b\u3089\u3002<\/p>\n

      \n
      \n

      \u514d\u8cac\u4e8b\u9805<\/strong>
      \n\u672c\u8a18\u4e8b\u306f\u793e\u4ea4\u4e0d\u5b89\u75c7\u306b\u95a2\u3059\u308b\u4e00\u822c\u7684\u306a\u60c5\u5831\u63d0\u4f9b\u3092\u76ee\u7684\u3068\u3057\u305f\u3082\u306e\u3067\u3001\u533b\u5b66\u7684\u306a\u8a3a\u65ad\u30fb\u6cbb\u7642\u306b\u4ee3\u308f\u308b\u3082\u306e\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\u75c7\u72b6\u306e\u611f\u3058\u65b9\u3084\u9069\u5207\u306a\u5bfe\u51e6\u306f\u4e00\u4eba\u3072\u3068\u308a\u7570\u306a\u308a\u307e\u3059\u3002\u52d5\u60b8\u30fb\u547c\u5438\u56f0\u96e3\u30fb\u5f37\u3044\u4e0d\u5b89\u3084\u56de\u907f\u304c\u7d9a\u304f\u5834\u5408\u306f\u3001\u81ea\u5df1\u5224\u65ad\u3092\u907f\u3051\u3001\u7cbe\u795e\u79d1\u30fb\u5fc3\u7642\u5185\u79d1\u306a\u3069\u5c02\u9580\u306e\u533b\u7642\u6a5f\u95a2\u306b\u3054\u76f8\u8ac7\u304f\u3060\u3055\u3044\u3002\u547c\u5438\u6cd5\u306f\u88dc\u52a9\u7684\u306a\u30bb\u30eb\u30d5\u30b1\u30a2\u3067\u3042\u308a\u3001\u5c02\u9580\u7684\u306a\u6cbb\u7642(CBT\u30fb\u85ac\u7269\u7642\u6cd5)\u3084\u53d7\u8a3a\u3092\u7f6e\u304d\u63db\u3048\u308b\u3082\u306e\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<\/p>\n<\/blockquote>\n

      \n

      \u53c2\u8003\u8cc7\u6599<\/h3>\n
        \n
      • \u8133\u79d1\u5b66\u8f9e\u5178(\u65e5\u672c\u795e\u7d4c\u79d1\u5b66\u5b66\u4f1a)\u300c\u793e\u4ea4\u4e0d\u5b89\u75c7\u300d<\/li>\n
      • \u65e5\u672c\u4e0d\u5b89\u75c7\u5b66\u4f1a\u30fb\u65e5\u672c\u795e\u7d4c\u7cbe\u795e\u85ac\u7406\u5b66\u4f1a\u300c\u793e\u4ea4\u4e0d\u5b89\u75c7\u306e\u8a3a\u7642\u30ac\u30a4\u30c9\u30e9\u30a4\u30f3(\u7b2c1\u7248, 2021)\u300d<\/li>\n
      • \u516c\u76ca\u793e\u56e3\u6cd5\u4eba \u65e5\u672c\u7cbe\u795e\u795e\u7d4c\u5b66\u4f1a\u300c\u6c38\u7530\u5229\u5f66\u5148\u751f\u306b\u300e\u793e\u4ea4\u4e0d\u5b89\u75c7\u300f\u3092\u8a0a\u304f\u300d<\/li>\n
      • \u6a2a\u5c71\u77e5\u52a0\u307b\u304b\u300c\u793e\u4ea4\u4e0d\u5b89\u75c7\u306b\u95a2\u3059\u308b\u8133\u753b\u50cf\u7814\u7a76\u306e\u6700\u524d\u7dda\u300d\u4e0d\u5b89\u75c7\u7814\u7a76 7(1), 2015<\/li>\n
      • \u5343\u8449\u5927\u5b66\u5927\u5b66\u9662\u533b\u5b66\u7814\u7a76\u9662\u30fb\u5343\u8449\u770c\u7cbe\u795e\u79d1\u533b\u7642\u30bb\u30f3\u30bf\u30fc(\u6f81\u8c37\u5b5d\u4e4b)\u300c\u4e0d\u5b89\u969c\u5bb3\u306e\u8a8d\u77e5\u884c\u52d5\u7642\u6cd5\u300d<\/li>\n
      • Laborde et al., “Effects of voluntary slow breathing on heart rate and heart rate variability”, Neuroscience & Biobehavioral Reviews<\/em>, 2022<\/li>\n
      • “Breathe better, live better: the science of slow breathing and heart rate variability”, PubMed, 2025<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

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