{"id":10028,"date":"2026-09-16T12:03:31","date_gmt":"2026-09-16T12:03:31","guid":{"rendered":"https:\/\/woolypooly.com\/ru\/blog\/?p=10028"},"modified":"2026-09-16T16:32:07","modified_gmt":"2026-09-16T16:32:07","slug":"dyhatelnye-uprazhneniya-dlya-snyatiya-stressa-i-trevogi-online","status":"publish","type":"post","link":"https:\/\/woolypooly.com\/ru\/blog\/dyhatelnye-uprazhneniya-dlya-snyatiya-stressa-i-trevogi-online","title":{"rendered":"\u0414\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0434\u043b\u044f \u0441\u043d\u044f\u0442\u0438\u044f \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0438 \u0442\u0440\u0435\u0432\u043e\u0433\u0438 \u043e\u043d\u043b\u0430\u0439\u043d: 4 \u043e\u043d\u043b\u0430\u0439\u043d-\u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u0411\u0438\u0442\u043a\u043e\u0438\u043d \u0440\u0435\u0437\u043a\u043e \u043f\u0430\u0434\u0430\u0435\u0442, \u043f\u043e\u0437\u0438\u0446\u0438\u044f \u0443\u0445\u043e\u0434\u0438\u0442 \u0432 \u043c\u0438\u043d\u0443\u0441, Telegram \u0441\u043e\u043e\u0431\u0449\u0430\u0435\u0442 \u043e \u043d\u043e\u0432\u043e\u043c \u043f\u0430\u043c\u043f\u0435 \u2014 \u0438 \u0440\u0443\u043a\u0430 \u0441\u043d\u043e\u0432\u0430 \u0442\u044f\u043d\u0435\u0442\u0441\u044f \u043e\u0431\u043d\u043e\u0432\u0438\u0442\u044c \u0433\u0440\u0430\u0444\u0438\u043a. \u041a\u0440\u0438\u043f\u0442\u043e\u0440\u044b\u043d\u043e\u043a \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u043a\u0440\u0443\u0433\u043b\u043e\u0441\u0443\u0442\u043e\u0447\u043d\u043e, \u043d\u043e \u0432\u0430\u043c \u043d\u0435 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u043e \u0441\u043b\u0435\u0434\u0438\u0442\u044c \u0437\u0430 \u043d\u0438\u043c \u0431\u0435\u0437 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0414\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u2014 \u043f\u0440\u043e\u0441\u0442\u043e\u0439 \u0441\u043f\u043e\u0441\u043e\u0431 \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043f\u0430\u0443\u0437\u0443 \u0438 \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u0441 \u043a\u043e\u0442\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430 \u043e\u0449\u0443\u0449\u0435\u043d\u0438\u044f \u0442\u0435\u043b\u0430. \u0421\u043f\u043e\u043a\u043e\u0439\u043d\u043e\u0435, \u0443\u043f\u0440\u0430\u0432\u043b\u044f\u0435\u043c\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435. \u0413\u043b\u0430\u0432\u043d\u043e\u0435 \u2014 \u0434\u044b\u0448\u0430\u0442\u044c \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f: \u0442\u0430\u043a\u043e\u0439 \u043f\u043e\u0434\u0445\u043e\u0434 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u0442 <a href=\"https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/breathing-exercises-for-stress\/\" target=\"_blank\" rel=\"noopener\">NHS<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u0438\u0436\u0435 \u2014 \u0442\u0440\u0438 \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0438 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440 \u0434\u043b\u044f \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0438 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u0440\u0438\u0442\u043c\u0430. \u0418\u0445 \u043c\u043e\u0436\u043d\u043e \u0437\u0430\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u043f\u0440\u044f\u043c\u043e \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u0435: \u0430\u043d\u0438\u043c\u0430\u0446\u0438\u044f \u0438 \u0442\u0430\u0439\u043c\u0435\u0440 \u043f\u043e\u0434\u0441\u043a\u0430\u0436\u0443\u0442, \u043a\u043e\u0433\u0434\u0430 \u0432\u0434\u044b\u0445\u0430\u0442\u044c \u0438 \u0432\u044b\u0434\u044b\u0445\u0430\u0442\u044c.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>\u041d\u0430\u0432\u0438\u0433\u0430\u0446\u0438\u044f<\/h2><nav><ul><li class=\"\"><a href=\"#\u0434\u044b\u0445\u0430\u043d\u0438\u0435-\u043f\u043e-\u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443-\u0442\u0435\u0445\u043d\u0438\u043a\u0430-4-4-4-4\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u043f\u043e \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443: \u0442\u0435\u0445\u043d\u0438\u043a\u0430 4\u20134\u20134\u20134<\/a><\/li><li class=\"\"><a href=\"#\u0434\u044b\u0445\u0430\u043d\u0438\u0435-4-7-8-\u0432\u0434\u043e\u0445-\u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430-\u0438-\u0434\u043b\u0438\u043d\u043d\u044b\u0439-\u0432\u044b\u0434\u043e\u0445\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 4\u20137\u20138: \u0432\u0434\u043e\u0445, \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u0438 \u0434\u043b\u0438\u043d\u043d\u044b\u0439 \u0432\u044b\u0434\u043e\u0445<\/a><\/li><li class=\"\"><a href=\"#\u0440\u043e\u0432\u043d\u043e\u0435-\u0434\u044b\u0445\u0430\u043d\u0438\u0435-5-5-\u043f\u044f\u0442\u044c-\u0441\u0435\u043a\u0443\u043d\u0434-\u043d\u0430-\u0432\u0434\u043e\u0445-\u0438-\u0432\u044b\u0434\u043e\u0445\">\u0420\u043e\u0432\u043d\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 5\u20135: \u043f\u044f\u0442\u044c \u0441\u0435\u043a\u0443\u043d\u0434 \u043d\u0430 \u0432\u0434\u043e\u0445 \u0438 \u0432\u044b\u0434\u043e\u0445<\/a><\/li><li class=\"\"><a href=\"#\u0441\u0432\u043e\u0439-\u0440\u0438\u0442\u043c-\u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439-\u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440-\u0441-\u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430\u043c\u0438\">\u0421\u0432\u043e\u0439 \u0440\u0438\u0442\u043c: \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440 \u0441 \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430\u043c\u0438<\/a><\/li><li class=\"\"><a href=\"#\u043a\u0430\u043a-\u0441\u0434\u0435\u043b\u0430\u0442\u044c-\u043f\u0435\u0440\u0435\u0440\u044b\u0432-\u043e\u0442-\u043a\u0440\u0438\u043f\u0442\u044b-\u0438-\u0442\u0440\u0435\u0439\u0434\u0438\u043d\u0433\u0430\">\u041a\u0430\u043a \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043f\u0435\u0440\u0435\u0440\u044b\u0432 \u043e\u0442 \u043a\u0440\u0438\u043f\u0442\u044b \u0438 \u0442\u0440\u0435\u0439\u0434\u0438\u043d\u0433\u0430<\/a><\/li><li class=\"\"><a href=\"#f\">FAQ<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"\u0434\u044b\u0445\u0430\u043d\u0438\u0435-\u043f\u043e-\u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443-\u0442\u0435\u0445\u043d\u0438\u043a\u0430-4-4-4-4\" class=\"wp-block-heading\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u043f\u043e \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443: \u0442\u0435\u0445\u043d\u0438\u043a\u0430 4\u20134\u20134\u20134<\/h2>\n\n\n\n<div class=\"wbt-box\" data-wbt>\n\n<style>\n.wbt-box{\n    --wbt-accent:#7864dc;\n    box-sizing:border-box;\n    max-width:540px;\n    margin:32px auto;\n    padding:30px 24px;\n    background:#f5f2fc;\n    border:1px solid #e5def4;\n    border-radius:24px;\n    color:#292438;\n    font:16px\/1.5 system-ui,-apple-system,BlinkMacSystemFont,\"Segoe UI\",sans-serif;\n    text-align:center;\n}\n\n.wbt-box *{\n    box-sizing:border-box;\n}\n\n.wbt-box .wbt-title{\n    font-size:25px;\n    font-weight:700;\n    margin:0 0 6px;\n    color:#292438;\n}\n\n.wbt-box .wbt-sub{\n    margin:0;\n    color:#655d76;\n    font-size:14px;\n}\n\n.wbt-box .wbt-visual{\n    position:relative;\n    width:230px;\n    height:230px;\n    margin:32px auto 24px;\n}\n\n.wbt-box svg{\n    display:block;\n    width:100%;\n    height:100%;\n    overflow:visible;\n}\n\n.wbt-box .wbt-center{\n    position:absolute;\n    inset:40px 18px;\n    display:flex;\n    flex-direction:column;\n    justify-content:center;\n    align-items:center;\n    pointer-events:none;\n}\n\n.wbt-box .wbt-phase{\n    font-size:21px;\n    font-weight:650;\n}\n\n.wbt-box .wbt-count{\n    font-size:48px;\n    line-height:1.2;\n    font-variant-numeric:tabular-nums;\n    margin-top:5px;\n}\n\n.wbt-box .wbt-hint{\n    min-height:48px;\n    margin:0 0 18px;\n    font-size:14px;\n    color:#655d76;\n}\n\n.wbt-box .wbt-settings{\n    display:flex;\n    gap:10px;\n    align-items:center;\n    justify-content:center;\n    flex-wrap:wrap;\n    margin-bottom:18px;\n}\n\n.wbt-box select{\n    font:inherit;\n    color:#292438;\n    background:#fff;\n    border:1px solid #d5cbe7;\n    border-radius:10px;\n    padding:8px 12px;\n    width:auto;\n    max-width:100%;\n    height:auto;\n}\n\n.wbt-box .wbt-actions{\n    display:flex;\n    gap:10px;\n    justify-content:center;\n    flex-wrap:wrap;\n}\n\n.wbt-box button{\n    appearance:none;\n    -webkit-appearance:none;\n    font:600 16px\/1.4 system-ui,sans-serif;\n    letter-spacing:normal;\n    text-transform:none;\n    min-height:46px;\n    padding:11px 22px;\n    border:1px solid transparent;\n    border-radius:12px;\n    background:#6952ce;\n    color:#fff;\n    cursor:pointer;\n    box-shadow:none;\n    touch-action:manipulation;\n}\n\n.wbt-box button[data-reset]{\n    background:transparent;\n    border-color:#c8bddc;\n    color:#49405b;\n}\n\n.wbt-box button:disabled{\n    opacity:.5;\n    cursor:default;\n}\n\n.wbt-box button:focus-visible,\n.wbt-box select:focus-visible{\n    outline:3px solid #46318f;\n    outline-offset:4px;\n}\n\n.wbt-box .wbt-meta{\n    font-size:13px;\n    color:#655d76;\n    margin:18px 0 0;\n    font-variant-numeric:tabular-nums;\n}\n\n.wbt-box .wbt-note{\n    font-size:12px;\n    color:#655d76;\n    border-top:1px solid #ded6ee;\n    padding-top:16px;\n    margin:18px 0 0;\n}\n\n.wbt-box .wbt-sr{\n    position:absolute;\n    width:1px;\n    height:1px;\n    padding:0;\n    margin:-1px;\n    overflow:hidden;\n    clip:rect(0,0,0,0);\n    white-space:nowrap;\n    border:0;\n}\n\n@media(max-width:380px){\n    .wbt-box{\n        padding:24px 14px;\n    }\n\n    .wbt-box .wbt-visual{\n        width:200px;\n        height:200px;\n    }\n\n    .wbt-box .wbt-title{\n        font-size:22px;\n    }\n}\n\n@media(prefers-reduced-motion:reduce){\n    .wbt-box [data-dot]{\n        display:none;\n    }\n}\n<\/style>\n\n\n<h3 class=\"wbt-title\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u043f\u043e \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443<\/h3>\n\n<p class=\"wbt-sub\">\n    \u0427\u0435\u0442\u044b\u0440\u0435 \u044d\u0442\u0430\u043f\u0430. \u041f\u043e \u0447\u0435\u0442\u044b\u0440\u0435 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.\n<\/p>\n\n\n<div class=\"wbt-visual\">\n\n    <svg\n        viewBox=\"0 0 240 240\"\n        aria-hidden=\"true\"\n        focusable=\"false\"\n    >\n\n        <path\n            d=\"M20 220 L20 20 L220 20 L220 220 Z\"\n            fill=\"none\"\n            stroke=\"#d5cbe7\"\n            stroke-width=\"3\"\n            stroke-linejoin=\"round\"\n        \/>\n\n        <circle\n            data-dot\n            cx=\"20\"\n            cy=\"220\"\n            r=\"8\"\n            fill=\"#7864dc\"\n            stroke=\"#fff\"\n            stroke-width=\"3\"\n        \/>\n\n    <\/svg>\n\n\n    <div class=\"wbt-center\">\n\n        <span\n            class=\"wbt-phase\"\n            data-phase\n        >\n            \u0413\u043e\u0442\u043e\u0432\u044b?\n        <\/span>\n\n        <span\n            class=\"wbt-count\"\n            data-count\n        >\n            4\n        <\/span>\n\n    <\/div>\n\n<\/div>\n\n\n<p\n    class=\"wbt-hint\"\n    data-hint\n>\n    \u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.\n<\/p>\n\n\n<div class=\"wbt-settings\">\n\n    <label>\n\n        \u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c\n\n        <select data-cycles>\n\n            <option value=\"4\">\n                4 \u0446\u0438\u043a\u043b\u0430 \u00b7 1:04\n            <\/option>\n\n            <option\n                value=\"8\"\n                selected\n            >\n                8 \u0446\u0438\u043a\u043b\u043e\u0432 \u00b7 2:08\n            <\/option>\n\n            <option value=\"12\">\n                12 \u0446\u0438\u043a\u043b\u043e\u0432 \u00b7 3:12\n            <\/option>\n\n            <option value=\"20\">\n                20 \u0446\u0438\u043a\u043b\u043e\u0432 \u00b7 5:20\n            <\/option>\n\n        <\/select>\n\n    <\/label>\n\n<\/div>\n\n\n<div class=\"wbt-actions\">\n\n    <button\n        type=\"button\"\n        data-toggle\n    >\n        \u041d\u0430\u0447\u0430\u0442\u044c\n    <\/button>\n\n    <button\n        type=\"button\"\n        data-reset\n        disabled\n    >\n        \u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c\n    <\/button>\n\n<\/div>\n\n\n<p\n    class=\"wbt-meta\"\n    data-meta\n>\n    \u0426\u0438\u043a\u043b 0 \u0438\u0437 8 \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c 2:08\n<\/p>\n\n\n<p\n    class=\"wbt-sr\"\n    role=\"status\"\n    aria-live=\"polite\"\n    data-status\n><\/p>\n\n\n<p class=\"wbt-note\">\n    \u0412\u0434\u043e\u0445 \u2192 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u2192 \u0432\u044b\u0434\u043e\u0445 \u2192 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430.\n    <br>\n    \u041d\u0435 \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0447\u0435\u0440\u0435\u0437 \u0441\u0438\u043b\u0443.\n    \u041f\u0440\u0438 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0438 \u0438\u043b\u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0435\n    \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0438 \u0434\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.\n<\/p>\n\n\n<noscript>\n    \u0414\u043b\u044f \u0440\u0430\u0431\u043e\u0442\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 JavaScript \u0432 \u0431\u0440\u0430\u0443\u0437\u0435\u0440\u0435.\n<\/noscript>\n\n<\/div>\n\n\n<script>\n(function () {\n\n    'use strict';\n\n\n    function init(root) {\n\n        \/*\n         * \u0417\u0430\u0449\u0438\u0442\u0430 \u043e\u0442 \u043f\u043e\u0432\u0442\u043e\u0440\u043d\u043e\u0439 \u0438\u043d\u0438\u0446\u0438\u0430\u043b\u0438\u0437\u0430\u0446\u0438\u0438.\n         *\/\n        if (root.dataset.wbtReady) {\n            return;\n        }\n\n        root.dataset.wbtReady = '1';\n\n\n        \/*\n         * \u0411\u044b\u0441\u0442\u0440\u044b\u0439 \u043f\u043e\u0438\u0441\u043a \u044d\u043b\u0435\u043c\u0435\u043d\u0442\u043e\u0432 \u0432\u043d\u0443\u0442\u0440\u0438\n         * \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u043e\u0433\u043e \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430.\n         *\/\n        const el = function(name) {\n            return root.querySelector('[data-' + name + ']');\n        };\n\n\n        const toggle = el('toggle');\n        const reset  = el('reset');\n        const select = el('cycles');\n\n\n        const phases = [\n            '\u0412\u0434\u043e\u0445',\n            '\u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0430',\n            '\u0412\u044b\u0434\u043e\u0445',\n            '\u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0430'\n        ];\n\n\n        const hints = [\n            '\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435.',\n            '\u041a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u0430\u044f \u043f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u0434\u043e\u0445\u0430.',\n            '\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435.',\n            '\u041a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u0430\u044f \u043f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0434\u043e\u0445\u0430.'\n        ];\n\n\n        const colors = [\n            '#f0ecfc',\n            '#f1eff9',\n            '#eaf5f4',\n            '#f2f4f8'\n        ];\n\n\n        let running = false;\n\n        \/*\n         * \u0423\u0436\u0435 \u043f\u0440\u043e\u0448\u0435\u0434\u0448\u0435\u0435 \u0432\u0440\u0435\u043c\u044f \u0434\u043e \u043f\u0430\u0443\u0437\u044b.\n         *\/\n        let elapsed = 0;\n\n        \/*\n         * \u0412\u0440\u0435\u043c\u044f \u043f\u043e\u0441\u043b\u0435\u0434\u043d\u0435\u0433\u043e \u0437\u0430\u043f\u0443\u0441\u043a\u0430.\n         *\/\n        let started = 0;\n\n        \/*\n         * ID setInterval.\n         *\/\n        let timer = null;\n\n        let lastPhase = -1;\n\n\n        \/*\n         * \u041e\u0434\u0438\u043d \u0446\u0438\u043a\u043b = 16 \u0441\u0435\u043a\u0443\u043d\u0434.\n         *\/\n        function total() {\n            return Number(select.value) * 16000;\n        }\n\n\n        \/*\n         * \u0424\u043e\u0440\u043c\u0430\u0442\u0438\u0440\u043e\u0432\u0430\u043d\u0438\u0435 \u0432\u0440\u0435\u043c\u0435\u043d\u0438:\n         * 128000 -> 2:08\n         *\/\n        function clock(ms) {\n\n            const seconds = Math.ceil(ms \/ 1000);\n\n            const minutes =\n                Math.floor(seconds \/ 60);\n\n            const rest =\n                String(seconds % 60).padStart(2, '0');\n\n            return minutes + ':' + rest;\n        }\n\n\n        \/*\n         * \u041e\u0442\u0440\u0438\u0441\u043e\u0432\u043a\u0430 \u0442\u0435\u043a\u0443\u0449\u0435\u0433\u043e \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u044f.\n         *\/\n        function render(ms) {\n\n            \/*\n             * \u041a\u0430\u0436\u0434\u0430\u044f \u0444\u0430\u0437\u0430 \u0434\u043b\u0438\u0442\u0441\u044f 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.\n             *\/\n            const step =\n                Math.floor(ms \/ 4000);\n\n            const phase =\n                step % 4;\n\n            const part =\n                (ms % 4000) \/ 4000;\n\n\n            \/*\n             * \u041a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0442\u044b \u0447\u0435\u0442\u044b\u0440\u0451\u0445 \u0443\u0433\u043b\u043e\u0432 \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0430.\n             *\/\n            const points = [\n                [20, 220],\n                [20, 20],\n                [220, 20],\n                [220, 220],\n                [20, 220]\n            ];\n\n\n            const from =\n                points[phase];\n\n            const to =\n                points[phase + 1];\n\n\n            \/*\n             * \u041f\u043b\u0430\u0432\u043d\u043e \u043f\u0435\u0440\u0435\u043c\u0435\u0449\u0430\u0435\u043c \u0442\u043e\u0447\u043a\u0443\n             * \u043c\u0435\u0436\u0434\u0443 \u0434\u0432\u0443\u043c\u044f \u0443\u0433\u043b\u0430\u043c\u0438.\n             *\/\n            const x =\n                from[0] +\n                (to[0] - from[0]) * part;\n\n            const y =\n                from[1] +\n                (to[1] - from[1]) * part;\n\n\n            el('dot').setAttribute(\n                'cx',\n                String(x)\n            );\n\n            el('dot').setAttribute(\n                'cy',\n                String(y)\n            );\n\n\n            \/*\n             * \u041e\u0431\u0440\u0430\u0442\u043d\u044b\u0439 \u043e\u0442\u0441\u0447\u0451\u0442 \u0442\u0435\u043a\u0443\u0449\u0435\u0439 \u0444\u0430\u0437\u044b.\n             *\/\n            const phaseRemaining =\n                Math.ceil(\n                    (4000 - (ms % 4000)) \/ 1000\n                );\n\n\n            el('count').textContent =\n                phaseRemaining;\n\n\n            \/*\n             * \u041d\u043e\u043c\u0435\u0440 \u0442\u0435\u043a\u0443\u0449\u0435\u0433\u043e \u0446\u0438\u043a\u043b\u0430.\n             *\/\n            const currentCycle =\n                Math.min(\n                    Number(select.value),\n                    Math.floor(ms \/ 16000) + 1\n                );\n\n\n            el('meta').textContent =\n                '\u0426\u0438\u043a\u043b ' +\n                currentCycle +\n                ' \u0438\u0437 ' +\n                select.value +\n                ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' +\n                clock(\n                    Math.max(\n                        0,\n                        total() - ms\n                    )\n                );\n\n\n            \/*\n             * \u0422\u0435\u043a\u0441\u0442 \u043c\u0435\u043d\u044f\u0435\u043c \u0442\u043e\u043b\u044c\u043a\u043e \u043f\u0440\u0438 \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0435\n             * \u043d\u0430 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0443\u044e \u0444\u0430\u0437\u0443.\n             *\/\n            if (step !== lastPhase) {\n\n                lastPhase = step;\n\n                el('phase').textContent =\n                    phases[phase];\n\n                el('hint').textContent =\n                    hints[phase];\n\n                el('status').textContent =\n                    phases[phase] +\n                    '. ' +\n                    hints[phase];\n\n                root.style.backgroundColor =\n                    colors[phase];\n            }\n        }\n\n\n        \/*\n         * \u041e\u0441\u0442\u0430\u043d\u043e\u0432\u043a\u0430 interval.\n         *\/\n        function stopTimer() {\n\n            if (timer !== null) {\n\n                clearInterval(timer);\n\n                timer = null;\n            }\n        }\n\n\n        \/*\n         * \u041d\u0430\u0447\u0430\u043b\u044c\u043d\u043e\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435.\n         *\/\n        function idle(message) {\n\n            running = false;\n\n            stopTimer();\n\n            elapsed = 0;\n\n            lastPhase = -1;\n\n\n            toggle.textContent =\n                '\u041d\u0430\u0447\u0430\u0442\u044c';\n\n            reset.disabled =\n                true;\n\n            select.disabled =\n                false;\n\n\n            root.style.backgroundColor =\n                '';\n\n\n            el('phase').textContent =\n                message || '\u0413\u043e\u0442\u043e\u0432\u044b?';\n\n            el('count').textContent =\n                '4';\n\n\n            el('hint').textContent =\n                '\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.';\n\n\n            el('dot').setAttribute(\n                'cx',\n                '20'\n            );\n\n            el('dot').setAttribute(\n                'cy',\n                '220'\n            );\n\n\n            el('meta').textContent =\n                '\u0426\u0438\u043a\u043b 0 \u0438\u0437 ' +\n                select.value +\n                ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' +\n                clock(total());\n\n\n            el('status').textContent =\n                message || '';\n        }\n\n\n        \/*\n         * \u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u0438\u0435 \u043f\u043e\u043b\u043d\u043e\u0433\u043e \u0441\u0435\u0430\u043d\u0441\u0430.\n         *\/\n        function finish() {\n\n            const completedCycles =\n                select.value;\n\n            idle('\u0413\u043e\u0442\u043e\u0432\u043e');\n\n\n            el('count').textContent =\n                '\u2713';\n\n\n            el('hint').textContent =\n                '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u043e\u0431\u044b\u0447\u043d\u043e\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e.';\n\n\n            el('meta').textContent =\n                '\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e \u0446\u0438\u043a\u043b\u043e\u0432: ' +\n                completedCycles;\n\n\n            el('status').textContent =\n                '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d.';\n        }\n\n\n        \/*\n         * \u041e\u0434\u0438\u043d \u0442\u0438\u043a \u0442\u0430\u0439\u043c\u0435\u0440\u0430.\n         *\n         * \u0412 \u043e\u0442\u043b\u0438\u0447\u0438\u0435 \u043e\u0442 \u043f\u0440\u0435\u0434\u044b\u0434\u0443\u0449\u0435\u0439 \u0432\u0435\u0440\u0441\u0438\u0438\n         * \u0437\u0434\u0435\u0441\u044c \u041d\u0415 \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f\n         * requestAnimationFrame.\n         *\/\n        function tick() {\n\n            if (!running) {\n                return;\n            }\n\n\n            const now =\n                performance.now();\n\n\n            const ms =\n                elapsed +\n                (now - started);\n\n\n            if (ms >= total()) {\n\n                finish();\n\n                return;\n            }\n\n\n            render(ms);\n        }\n\n\n        \/*\n         * \u0417\u0430\u043f\u0443\u0441\u043a \/ \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435.\n         *\/\n        function start() {\n\n            if (running) {\n                return;\n            }\n\n\n            running = true;\n\n            started =\n                performance.now();\n\n            lastPhase = -1;\n\n\n            select.disabled =\n                true;\n\n            reset.disabled =\n                false;\n\n            toggle.textContent =\n                '\u041f\u0430\u0443\u0437\u0430';\n\n\n            \/*\n             * \u0421\u0440\u0430\u0437\u0443 \u0440\u0438\u0441\u0443\u0435\u043c \u043f\u0435\u0440\u0432\u043e\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435.\n             *\/\n            render(elapsed);\n\n\n            \/*\n             * 50 \u043c\u0441 = 20 \u043e\u0431\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0439 \u0432 \u0441\u0435\u043a\u0443\u043d\u0434\u0443.\n             *\n             * \u0414\u043b\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044f \u0442\u043e\u0447\u043a\u0438 \u044d\u0442\u043e\u0433\u043e \u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e,\n             * \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u043c\u043e\u0431\u0438\u043b\u044c\u043d\u044b\u0439 Chrome \u043f\u043e\u043b\u0443\u0447\u0430\u0435\u0442\n             * \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0435 \u0437\u0430\u0434\u0430\u0447\u0438 \u043d\u0430 \u043e\u0431\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u0435 DOM.\n             *\/\n            stopTimer();\n\n            timer =\n                setInterval(\n                    tick,\n                    50\n                );\n        }\n\n\n        \/*\n         * \u041f\u0430\u0443\u0437\u0430.\n         *\/\n        function pause() {\n\n            if (!running) {\n                return;\n            }\n\n\n            elapsed +=\n                performance.now() -\n                started;\n\n\n            running = false;\n\n\n            stopTimer();\n\n\n            if (elapsed >= total()) {\n\n                finish();\n\n                return;\n            }\n\n\n            \/*\n             * \u041f\u0440\u0438\u043d\u0443\u0434\u0438\u0442\u0435\u043b\u044c\u043d\u043e \u043e\u0442\u043e\u0431\u0440\u0430\u0436\u0430\u0435\u043c\n             * \u0442\u043e\u0447\u043d\u043e\u0435 \u0441\u043e\u0441\u0442\u043e\u044f\u043d\u0438\u0435 \u043d\u0430 \u043c\u043e\u043c\u0435\u043d\u0442 \u043f\u0430\u0443\u0437\u044b.\n             *\/\n            render(elapsed);\n\n\n            toggle.textContent =\n                '\u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u044c';\n\n\n            el('phase').textContent =\n                '\u041f\u0430\u0443\u0437\u0430';\n\n\n            el('hint').textContent =\n                '\u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e. \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435, \u043a\u043e\u0433\u0434\u0430 \u0431\u0443\u0434\u0435\u0442\u0435 \u0433\u043e\u0442\u043e\u0432\u044b.';\n\n\n            el('status').textContent =\n                '\u041f\u0430\u0443\u0437\u0430. \u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.';\n        }\n\n\n        \/*\n         * \u041d\u0430\u0447\u0430\u0442\u044c \/ \u041f\u0430\u0443\u0437\u0430 \/ \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u044c.\n         *\/\n        toggle.addEventListener(\n            'click',\n            function () {\n\n                if (running) {\n\n                    pause();\n\n                    return;\n                }\n\n\n                start();\n            }\n        );\n\n\n        \/*\n         * \u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c \u0432\u0440\u0443\u0447\u043d\u0443\u044e.\n         *\/\n        reset.addEventListener(\n            'click',\n            function () {\n\n                idle('\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e');\n            }\n        );\n\n\n        \/*\n         * \u0418\u0437\u043c\u0435\u043d\u0435\u043d\u0438\u0435 \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u0430 \u0446\u0438\u043a\u043b\u043e\u0432.\n         *\/\n        select.addEventListener(\n            'change',\n            function () {\n\n                idle();\n            }\n        );\n\n\n        \/*\n         * \u0415\u0441\u043b\u0438 \u043f\u043e\u043b\u044c\u0437\u043e\u0432\u0430\u0442\u0435\u043b\u044c \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0442\u0435\u043b\u044c\u043d\u043e\n         * \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0438\u043b \u0432\u043a\u043b\u0430\u0434\u043a\u0443 \u0438\u043b\u0438 \u0441\u0432\u0435\u0440\u043d\u0443\u043b Chrome,\n         * \u0441\u0442\u0430\u0432\u0438\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0430 \u043f\u0430\u0443\u0437\u0443.\n         *\/\n        document.addEventListener(\n            'visibilitychange',\n            function () {\n\n                if (\n                    document.visibilityState === 'hidden' &&\n                    running\n                ) {\n\n                    pause();\n                }\n            }\n        );\n\n\n        \/*\n         * \u041d\u0430\u0447\u0430\u043b\u044c\u043d\u0430\u044f \u043e\u0442\u0440\u0438\u0441\u043e\u0432\u043a\u0430.\n         *\/\n        idle();\n    }\n\n\n    \/*\n     * \u0418\u043d\u0438\u0446\u0438\u0430\u043b\u0438\u0437\u0430\u0446\u0438\u044f \u0432\u0441\u0435\u0445 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u043e\u0432\n     * \u043d\u0430 \u0441\u0442\u0440\u0430\u043d\u0438\u0446\u0435.\n     *\/\n    function mount() {\n\n        document\n            .querySelectorAll('[data-wbt]')\n            .forEach(init);\n    }\n\n\n    \/*\n     * WordPress \u043c\u043e\u0436\u0435\u0442 \u0432\u044b\u0432\u0435\u0441\u0442\u0438 shortcode\n     * \u0434\u043e \u043f\u043e\u043b\u043d\u043e\u0433\u043e DOMContentLoaded.\n     *\/\n    if (\n        document.readyState === 'loading'\n    ) {\n\n        document.addEventListener(\n            'DOMContentLoaded',\n            mount,\n            { once:true }\n        );\n\n    } else {\n\n        mount();\n    }\n\n})();\n<\/script>\n\n\n\n\n<p class=\"wp-block-paragraph\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u043f\u043e \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443, \u0438\u043b\u0438 box breathing, \u0441\u043e\u0441\u0442\u043e\u0438\u0442 \u0438\u0437 \u0447\u0435\u0442\u044b\u0440\u0451\u0445 \u0440\u0430\u0432\u043d\u044b\u0445 \u044d\u0442\u0430\u043f\u043e\u0432. \u0412\u043e \u0432\u0440\u0435\u043c\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0432\u044b \u0441\u043b\u0435\u0434\u0438\u0442\u0435 \u0437\u0430 \u0442\u043e\u0447\u043a\u043e\u0439: \u043a\u0430\u0436\u0434\u0430\u044f \u0441\u0442\u043e\u0440\u043e\u043d\u0430 \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0430 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u0435\u0442 \u043e\u0434\u043d\u043e\u0439 \u0444\u0430\u0437\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u044f.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0437\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li>\n\n\n\n<li>\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0430\u0443\u0437\u0443 \u043d\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li>\n\n\n\n<li>\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0437\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li>\n\n\n\n<li>\u0421\u0434\u0435\u043b\u0430\u0439\u0442\u0435 \u043f\u0430\u0443\u0437\u0443 \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0434\u043e\u0445\u0430 \u043d\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0434\u0438\u043d \u0446\u0438\u043a\u043b \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u0442 16 \u0441\u0435\u043a\u0443\u043d\u0434. \u0412 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u0431\u0440\u0430\u0442\u044c 4 \u0446\u0438\u043a\u043b\u0430 \u0434\u043b\u044f \u043a\u043e\u0440\u043e\u0442\u043a\u043e\u0433\u043e \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u0430 \u2014 \u044d\u0442\u043e 1 \u043c\u0438\u043d\u0443\u0442\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b. \u041f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u043e\u043f\u0438\u0441\u0430\u043d\u0430 \u0432 <a href=\"https:\/\/health.clevelandclinic.org\/box-breathing-benefits\" target=\"_blank\" rel=\"noopener\">\u0440\u0443\u043a\u043e\u0432\u043e\u0434\u0441\u0442\u0432\u0435 Cleveland Clinic<\/a>. \u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u043f\u043e \u043a\u0432\u0430\u0434\u0440\u0430\u0442\u0443 \u043e\u0442\u043b\u0438\u0447\u043d\u043e \u043f\u043e\u043c\u043e\u0433\u0430\u0435\u0442 \u043f\u0440\u0438 \u043f\u0430\u043d\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0430\u0442\u0430\u043a\u0435.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0418\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0439\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043a\u0430\u043a \u0437\u0430\u0440\u0430\u043d\u0435\u0435 \u0437\u0430\u043f\u043b\u0430\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u0443\u044e \u043f\u0430\u0443\u0437\u0443 \u043f\u043e\u0441\u043b\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0451\u043d\u043d\u043e\u0433\u043e \u043d\u0430\u0431\u043b\u044e\u0434\u0435\u043d\u0438\u044f \u0437\u0430 \u0440\u044b\u043d\u043a\u043e\u043c. \u0417\u0430\u0434\u0430\u0447\u0430 \u2014 \u043d\u0430 \u0432\u0440\u0435\u043c\u044f \u043e\u0442\u043b\u043e\u0436\u0438\u0442\u044c \u0433\u0440\u0430\u0444\u0438\u043a, \u0430 \u043d\u0435 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0442\u044c \u043f\u0440\u043e\u0432\u0435\u0440\u044f\u0442\u044c \u0446\u0435\u043d\u0443 \u043c\u0435\u0436\u0434\u0443 \u0432\u0434\u043e\u0445\u0430\u043c\u0438.<\/p>\n\n\n\n<h2 id=\"\u0434\u044b\u0445\u0430\u043d\u0438\u0435-4-7-8-\u0432\u0434\u043e\u0445-\u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430-\u0438-\u0434\u043b\u0438\u043d\u043d\u044b\u0439-\u0432\u044b\u0434\u043e\u0445\" class=\"wp-block-heading\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 4\u20137\u20138: \u0432\u0434\u043e\u0445, \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u0438 \u0434\u043b\u0438\u043d\u043d\u044b\u0439 \u0432\u044b\u0434\u043e\u0445<\/h2>\n\n\n<div class=\"wb478-box\" data-wb478>\n<style>\n.wb478-box{--wb478-accent:#7864dc;box-sizing:border-box;max-width:540px;margin:32px auto;padding:30px 24px;background:#f5f2fc;border:1px solid #e5def4;border-radius:24px;color:#292438;font:16px\/1.5 system-ui,-apple-system,BlinkMacSystemFont,\"Segoe UI\",sans-serif;text-align:center;transition:background-color 1s}\n.wb478-box *{box-sizing:border-box}.wb478-box .wb478-title{font-size:25px;font-weight:700;margin:0 0 6px;color:#292438}.wb478-box .wb478-sub{margin:0;color:#655d76;font-size:14px}\n.wb478-box .wb478-visual{position:relative;width:230px;height:230px;margin:32px auto 24px}.wb478-box svg{display:block;width:100%;height:100%;overflow:visible}.wb478-box .wb478-center{position:absolute;inset:40px 18px;display:flex;flex-direction:column;justify-content:center;align-items:center;pointer-events:none}.wb478-box .wb478-phase{font-size:21px;font-weight:650}.wb478-box .wb478-count{font-size:48px;line-height:1.2;font-variant-numeric:tabular-nums;margin-top:5px}.wb478-box .wb478-hint{min-height:48px;margin:0 0 18px;font-size:14px;color:#655d76}\n.wb478-box .wb478-settings{display:flex;gap:10px;align-items:center;justify-content:center;flex-wrap:wrap;margin-bottom:18px}.wb478-box select{font:inherit;color:#292438;background:#fff;border:1px solid #d5cbe7;border-radius:10px;padding:8px 12px;width:auto;max-width:100%;height:auto}.wb478-box .wb478-actions{display:flex;gap:10px;justify-content:center;flex-wrap:wrap}.wb478-box button{appearance:none;font:600 16px\/1.4 system-ui,sans-serif;letter-spacing:normal;text-transform:none;min-height:46px;padding:11px 22px;border:1px solid transparent;border-radius:12px;background:#6952ce;color:#fff;cursor:pointer;box-shadow:none}.wb478-box button[data-reset]{background:transparent;border-color:#c8bddc;color:#49405b}.wb478-box button:disabled{opacity:.5;cursor:default}.wb478-box button:focus-visible,.wb478-box select:focus-visible{outline:3px solid #46318f;outline-offset:4px}.wb478-box .wb478-meta{font-size:13px;color:#655d76;margin:18px 0 0;font-variant-numeric:tabular-nums}.wb478-box .wb478-note{font-size:12px;color:#655d76;border-top:1px solid #ded6ee;padding-top:16px;margin:18px 0 0}.wb478-box .wb478-sr{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}\n@media(max-width:380px){.wb478-box{padding:24px 14px}.wb478-box .wb478-visual{width:200px;height:200px}.wb478-box .wb478-title{font-size:22px}}\n@media(prefers-reduced-motion:reduce){.wb478-box{transition:none}.wb478-box [data-orb]{r:90px!important}}\n<\/style>\n<h3 class=\"wb478-title\">\u0414\u044b\u0445\u0430\u043d\u0438\u0435 4\u20137\u20138<\/h3>\n<p class=\"wb478-sub\">\u0412\u0434\u043e\u0445 \u2014 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b \u00b7 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u2014 7 \u00b7 \u0432\u044b\u0434\u043e\u0445 \u2014 8<\/p>\n<div class=\"wb478-visual\">\n<svg viewBox=\"0 0 240 240\" aria-hidden=\"true\" focusable=\"false\"><circle cx=\"120\" cy=\"120\" r=\"108\" fill=\"none\" stroke=\"#e0d9f0\" stroke-width=\"2\"\/><circle data-orb cx=\"120\" cy=\"120\" r=\"70\" fill=\"#e0d8fa\" stroke=\"#7864dc\" stroke-width=\"2\"\/><\/svg>\n<div class=\"wb478-center\"><span class=\"wb478-phase\" data-phase>\u0413\u043e\u0442\u043e\u0432\u044b?<\/span><span class=\"wb478-count\" data-count>4<\/span><\/div>\n<\/div>\n<p class=\"wb478-hint\" data-hint>\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.<\/p>\n<div class=\"wb478-settings\"><label>\u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c <select data-cycles><option value=\"1\">1 \u0446\u0438\u043a\u043b \u00b7 0:19<\/option><option value=\"2\">2 \u0446\u0438\u043a\u043b\u0430 \u00b7 0:38<\/option><option value=\"3\">3 \u0446\u0438\u043a\u043b\u0430 \u00b7 0:57<\/option><option value=\"4\" selected>4 \u0446\u0438\u043a\u043b\u0430 \u00b7 1:16<\/option><\/select><\/label><\/div>\n<div class=\"wb478-actions\"><button type=\"button\" data-toggle>\u041d\u0430\u0447\u0430\u0442\u044c<\/button><button type=\"button\" data-reset disabled>\u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c<\/button><\/div>\n<p class=\"wb478-meta\" data-meta>\u0426\u0438\u043a\u043b 0 \u0438\u0437 4 \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c 1:16<\/p>\n<p class=\"wb478-sr\" role=\"status\" aria-live=\"polite\" data-status><\/p>\n<p class=\"wb478-note\">\u0412\u0434\u043e\u0445 \u2192 \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u2192 \u0432\u044b\u0434\u043e\u0445.<br>\u041d\u0435 \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0447\u0435\u0440\u0435\u0437 \u0441\u0438\u043b\u0443. \u041f\u0440\u0438 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0438 \u0438\u043b\u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0435 \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0438 \u0434\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.<\/p>\n<noscript>\u0414\u043b\u044f \u0440\u0430\u0431\u043e\u0442\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 JavaScript \u0432 \u0431\u0440\u0430\u0443\u0437\u0435\u0440\u0435.<\/noscript>\n<\/div>\n<script>\n(function () {\n  'use strict';\n  function init(root) {\n    if (root.dataset.wb478Ready) return;\n    root.dataset.wb478Ready = '1';\n    const el = name => root.querySelector('[data-' + name + ']');\n    const toggle = el('toggle'), reset = el('reset'), select = el('cycles');\n    const phases = ['\u0412\u0434\u043e\u0445', '\u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0430', '\u0412\u044b\u0434\u043e\u0445'];\n    const hints = ['\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0447\u0435\u0440\u0435\u0437 \u043d\u043e\u0441.', '\u041c\u044f\u0433\u043a\u043e \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.', '\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0447\u0435\u0440\u0435\u0437 \u0440\u043e\u0442.'];\n    const colors = ['#f0ecfc', '#f1eff9', '#eaf5f4'];\n    let running = false, elapsed = 0, started = 0, frame = 0, lastPhase = -1;\n    const total = () => Number(select.value) * 19000;\n    const clock = ms => { const s = Math.ceil(ms \/ 1000); return Math.floor(s \/ 60) + ':' + String(s % 60).padStart(2, '0'); };\n    function render(ms) {\n      const cycle = Math.floor(ms \/ 19000), within = ms % 19000;\n      const phase = within < 4000 ? 0 : within < 11000 ? 1 : 2;\n      const durations = [4000, 7000, 8000], starts = [0, 4000, 11000];\n      const phaseMs = within - starts[phase], part = phaseMs \/ durations[phase];\n      const step = cycle * 3 + phase;\n      const radius = phase === 0 ? 70 + 38 * part : phase === 1 ? 108 : 108 - 38 * part;\n      el('orb').setAttribute('r', radius);\n      el('count').textContent = Math.ceil((durations[phase] - phaseMs) \/ 1000);\n      el('meta').textContent = '\u0426\u0438\u043a\u043b ' + Math.min(Number(select.value), Math.floor(ms \/ 19000) + 1) + ' \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(Math.max(0, total() - ms));\n      if (step !== lastPhase) {\n        lastPhase = step;\n        el('phase').textContent = phases[phase];\n        el('hint').textContent = hints[phase];\n        el('status').textContent = phases[phase] + '. ' + hints[phase];\n        root.style.backgroundColor = colors[phase];\n      }\n    }\n    function idle(message) {\n      running = false; cancelAnimationFrame(frame); elapsed = 0; lastPhase = -1;\n      toggle.textContent = '\u041d\u0430\u0447\u0430\u0442\u044c'; reset.disabled = true; select.disabled = false;\n      root.style.backgroundColor = '';\n      el('phase').textContent = message || '\u0413\u043e\u0442\u043e\u0432\u044b?'; el('count').textContent = '4';\n      el('hint').textContent = '\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.';\n      el('orb').setAttribute('r', '70');\n      el('meta').textContent = '\u0426\u0438\u043a\u043b 0 \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(total());\n      el('status').textContent = message || '';\n    }\n    function finish() {\n      idle('\u0413\u043e\u0442\u043e\u0432\u043e');\n      el('count').textContent = '\u2713';\n      el('hint').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u043e\u0431\u044b\u0447\u043d\u043e\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e.';\n      el('meta').textContent = '\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e \u0446\u0438\u043a\u043b\u043e\u0432: ' + select.value;\n      el('status').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d.';\n    }\n    function tick(now) {\n      if (!running) return;\n      const ms = elapsed + now - started;\n      if (ms >= total()) { finish(); return; }\n      render(ms); frame = requestAnimationFrame(tick);\n    }\n    function pause() {\n      if (!running) return;\n      elapsed += performance.now() - started;\n      running = false; cancelAnimationFrame(frame);\n      if (elapsed >= total()) { finish(); return; }\n      render(elapsed); toggle.textContent = '\u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u044c';\n      el('phase').textContent = '\u041f\u0430\u0443\u0437\u0430'; el('hint').textContent = '\u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e. \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435 \u043d\u0430\u0447\u043d\u0451\u0442\u0441\u044f \u0441\u043e \u0432\u0434\u043e\u0445\u0430 \u0442\u0435\u043a\u0443\u0449\u0435\u0433\u043e \u0446\u0438\u043a\u043b\u0430.';\n      el('status').textContent = '\u041f\u0430\u0443\u0437\u0430. \u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.';\n    }\n    toggle.addEventListener('click', function () {\n      if (running) { pause(); return; }\n      if (elapsed > 0) elapsed = Math.floor(elapsed \/ 19000) * 19000;\n      running = true; started = performance.now(); lastPhase = -1;\n      select.disabled = true; reset.disabled = false; toggle.textContent = '\u041f\u0430\u0443\u0437\u0430';\n      render(elapsed); frame = requestAnimationFrame(tick);\n    });\n    reset.addEventListener('click', () => idle('\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e'));\n    select.addEventListener('change', () => idle());\n    document.addEventListener('visibilitychange', () => { if (document.hidden) pause(); });\n    window.addEventListener('pagehide', pause);\n    idle();\n  }\n  function mount() { document.querySelectorAll('[data-wb478]').forEach(init); }\n  mount();\n  if (document.readyState === 'loading') document.addEventListener('DOMContentLoaded', mount, {once:true});\n})();\n<\/script>\n\n\n\n<p class=\"wp-block-paragraph\">\u0422\u0435\u0445\u043d\u0438\u043a\u0430 4\u20137\u20138 \u0437\u0430\u0434\u0430\u0451\u0442 \u043f\u043e\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c \u0438\u0437 \u0442\u0440\u0451\u0445 \u044d\u0442\u0430\u043f\u043e\u0432: \u0432\u0434\u043e\u0445 \u043d\u0430 \u0447\u0435\u0442\u044b\u0440\u0435 \u0441\u0447\u0451\u0442\u0430, \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0430 \u043d\u0430 \u0441\u0435\u043c\u044c \u0438 \u0432\u044b\u0434\u043e\u0445 \u043d\u0430 \u0432\u043e\u0441\u0435\u043c\u044c. \u0412 \u043d\u0430\u0448\u0435\u043c \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0435 \u043e\u0434\u0438\u043d \u0441\u0447\u0451\u0442 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u0435\u0442 \u0441\u0435\u043a\u0443\u043d\u0434\u0435.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e \u0438 \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u043f\u0435\u0440\u0435\u0434 \u043d\u0430\u0447\u0430\u043b\u043e\u043c.<\/li>\n\n\n\n<li>\u0412\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0447\u0435\u0440\u0435\u0437 \u043d\u043e\u0441 \u0437\u0430 4 \u0441\u0435\u043a\u0443\u043d\u0434\u044b.<\/li>\n\n\n\n<li>\u0417\u0430\u0434\u0435\u0440\u0436\u0438\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u043d\u0430 7 \u0441\u0435\u043a\u0443\u043d\u0434.<\/li>\n\n\n\n<li>\u041c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435 \u0447\u0435\u0440\u0435\u0437 \u0440\u043e\u0442 \u0437\u0430 8 \u0441\u0435\u043a\u0443\u043d\u0434.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041a\u0440\u0443\u0433 \u0440\u0430\u0441\u0448\u0438\u0440\u044f\u0435\u0442\u0441\u044f \u043d\u0430 \u0432\u0434\u043e\u0445\u0435, \u043e\u0441\u0442\u0430\u0451\u0442\u0441\u044f \u043d\u0435\u043f\u043e\u0434\u0432\u0438\u0436\u043d\u044b\u043c \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0438 \u0438 \u0441\u0436\u0438\u043c\u0430\u0435\u0442\u0441\u044f \u043d\u0430 \u0432\u044b\u0434\u043e\u0445\u0435. \u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043e\u0442 \u043e\u0434\u043d\u043e\u0433\u043e \u0434\u043e \u0447\u0435\u0442\u044b\u0440\u0451\u0445 \u0446\u0438\u043a\u043b\u043e\u0432: \u0447\u0435\u0442\u044b\u0440\u0435 \u0446\u0438\u043a\u043b\u0430 \u0437\u0430\u043d\u0438\u043c\u0430\u044e\u0442 1 \u043c\u0438\u043d\u0443\u0442\u0443 16 \u0441\u0435\u043a\u0443\u043d\u0434. <a href=\"https:\/\/health.clevelandclinic.org\/4-7-8-breathing\" target=\"_blank\" rel=\"noopener\">Cleveland Clinic<\/a> \u043e\u043f\u0438\u0441\u044b\u0432\u0430\u0435\u0442 \u044d\u0442\u0443 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443 \u043a\u0430\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0434\u043b\u044f \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0414\u043b\u044f \u0442\u0440\u0435\u0439\u0434\u0435\u0440\u0430 \u0435\u0451 \u043c\u043e\u0436\u043d\u043e \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u044c \u0432 \u0440\u0438\u0442\u0443\u0430\u043b \u0437\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u0438\u044f \u0434\u043d\u044f: \u0437\u0430\u043a\u0440\u044b\u0442\u044c \u0442\u043e\u0440\u0433\u043e\u0432\u044b\u0439 \u0442\u0435\u0440\u043c\u0438\u043d\u0430\u043b, \u043e\u0442\u043b\u043e\u0436\u0438\u0442\u044c \u043d\u043e\u0432\u043e\u0441\u0442\u0438 \u0438 \u0432\u044b\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e\u0435 \u0447\u0438\u0441\u043b\u043e \u0446\u0438\u043a\u043b\u043e\u0432. \u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0435 \u0433\u0430\u0440\u0430\u043d\u0442\u0438\u0440\u0443\u0435\u0442 \u043c\u0433\u043d\u043e\u0432\u0435\u043d\u043d\u043e\u0433\u043e \u0437\u0430\u0441\u044b\u043f\u0430\u043d\u0438\u044f.<\/p>\n\n\n\n<h2 id=\"\u0440\u043e\u0432\u043d\u043e\u0435-\u0434\u044b\u0445\u0430\u043d\u0438\u0435-5-5-\u043f\u044f\u0442\u044c-\u0441\u0435\u043a\u0443\u043d\u0434-\u043d\u0430-\u0432\u0434\u043e\u0445-\u0438-\u0432\u044b\u0434\u043e\u0445\" class=\"wp-block-heading\">\u0420\u043e\u0432\u043d\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 5\u20135: \u043f\u044f\u0442\u044c \u0441\u0435\u043a\u0443\u043d\u0434 \u043d\u0430 \u0432\u0434\u043e\u0445 \u0438 \u0432\u044b\u0434\u043e\u0445<\/h2>\n\n\n<div class=\"wb55-box\" data-wb55>\n<style>\n.wb55-box{--wb55-accent:#7864dc;box-sizing:border-box;max-width:540px;margin:32px auto;padding:30px 24px;background:#f5f2fc;border:1px solid #e5def4;border-radius:24px;color:#292438;font:16px\/1.5 system-ui,-apple-system,BlinkMacSystemFont,\"Segoe UI\",sans-serif;text-align:center;transition:background-color 1s}\n.wb55-box *{box-sizing:border-box}.wb55-box .wb55-title{font-size:25px;font-weight:700;margin:0 0 6px;color:#292438}.wb55-box .wb55-sub{margin:0;color:#655d76;font-size:14px}\n.wb55-box .wb55-visual{position:relative;width:230px;height:230px;margin:32px auto 24px}.wb55-box svg{display:block;width:100%;height:100%;overflow:visible}.wb55-box .wb55-center{position:absolute;inset:40px 18px;display:flex;flex-direction:column;justify-content:center;align-items:center;pointer-events:none}.wb55-box .wb55-phase{font-size:21px;font-weight:650}.wb55-box .wb55-count{font-size:48px;line-height:1.2;font-variant-numeric:tabular-nums;margin-top:5px}.wb55-box .wb55-hint{min-height:48px;margin:0 0 18px;font-size:14px;color:#655d76}\n.wb55-box .wb55-settings{display:flex;gap:10px;align-items:center;justify-content:center;flex-wrap:wrap;margin-bottom:18px}.wb55-box select{font:inherit;color:#292438;background:#fff;border:1px solid #d5cbe7;border-radius:10px;padding:8px 12px;width:auto;max-width:100%;height:auto}.wb55-box .wb55-actions{display:flex;gap:10px;justify-content:center;flex-wrap:wrap}.wb55-box button{appearance:none;font:600 16px\/1.4 system-ui,sans-serif;letter-spacing:normal;text-transform:none;min-height:46px;padding:11px 22px;border:1px solid transparent;border-radius:12px;background:#6952ce;color:#fff;cursor:pointer;box-shadow:none}.wb55-box button[data-reset]{background:transparent;border-color:#c8bddc;color:#49405b}.wb55-box button:disabled{opacity:.5;cursor:default}.wb55-box button:focus-visible,.wb55-box select:focus-visible{outline:3px solid #46318f;outline-offset:4px}.wb55-box .wb55-meta{font-size:13px;color:#655d76;margin:18px 0 0;font-variant-numeric:tabular-nums}.wb55-box .wb55-note{font-size:12px;color:#655d76;border-top:1px solid #ded6ee;padding-top:16px;margin:18px 0 0}.wb55-box .wb55-sr{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}\n@media(max-width:380px){.wb55-box{padding:24px 14px}.wb55-box .wb55-visual{width:200px;height:200px}.wb55-box .wb55-title{font-size:22px}}\n@media(prefers-reduced-motion:reduce){.wb55-box{transition:none}.wb55-box [data-orb]{r:90px!important}}\n<\/style>\n<h3 class=\"wb55-title\">\u0420\u043e\u0432\u043d\u043e\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 5\u20135<\/h3>\n<p class=\"wb55-sub\">\u0412\u0434\u043e\u0445 \u2014 5 \u0441\u0435\u043a\u0443\u043d\u0434 \u00b7 \u0432\u044b\u0434\u043e\u0445 \u2014 5 \u0441\u0435\u043a\u0443\u043d\u0434<\/p>\n<div class=\"wb55-visual\">\n<svg viewBox=\"0 0 240 240\" aria-hidden=\"true\" focusable=\"false\"><circle cx=\"120\" cy=\"120\" r=\"108\" fill=\"none\" stroke=\"#e0d9f0\" stroke-width=\"2\"\/><circle data-orb cx=\"120\" cy=\"120\" r=\"70\" fill=\"#e0d8fa\" stroke=\"#7864dc\" stroke-width=\"2\"\/><\/svg>\n<div class=\"wb55-center\"><span class=\"wb55-phase\" data-phase>\u0413\u043e\u0442\u043e\u0432\u044b?<\/span><span class=\"wb55-count\" data-count>5<\/span><\/div>\n<\/div>\n<p class=\"wb55-hint\" data-hint>\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.<\/p>\n<div class=\"wb55-settings\"><label>\u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u044c <select data-cycles><option value=\"6\">1 \u043c\u0438\u043d\u0443\u0442\u0430 \u00b7 6 \u0446\u0438\u043a\u043b\u043e\u0432<\/option><option value=\"18\">3 \u043c\u0438\u043d\u0443\u0442\u044b \u00b7 18 \u0446\u0438\u043a\u043b\u043e\u0432<\/option><option value=\"30\" selected>5 \u043c\u0438\u043d\u0443\u0442 \u00b7 30 \u0446\u0438\u043a\u043b\u043e\u0432<\/option><option value=\"60\">10 \u043c\u0438\u043d\u0443\u0442 \u00b7 60 \u0446\u0438\u043a\u043b\u043e\u0432<\/option><\/select><\/label><\/div>\n<div class=\"wb55-actions\"><button type=\"button\" data-toggle>\u041d\u0430\u0447\u0430\u0442\u044c<\/button><button type=\"button\" data-reset disabled>\u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c<\/button><\/div>\n<p class=\"wb55-meta\" data-meta>\u0426\u0438\u043a\u043b 0 \u0438\u0437 30 \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c 5:00<\/p>\n<p class=\"wb55-sr\" role=\"status\" aria-live=\"polite\" data-status><\/p>\n<p class=\"wb55-note\">\u0412\u0434\u043e\u0445 \u2192 \u0432\u044b\u0434\u043e\u0445, \u0431\u0435\u0437 \u0437\u0430\u0434\u0435\u0440\u0436\u0435\u043a.<br>\u0414\u044b\u0448\u0438\u0442\u0435 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f \u0438 \u0447\u0440\u0435\u0437\u043c\u0435\u0440\u043d\u043e \u0433\u043b\u0443\u0431\u043e\u043a\u0438\u0445 \u0432\u0434\u043e\u0445\u043e\u0432. \u041f\u0440\u0438 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0438 \u0438\u043b\u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0435 \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0438 \u0434\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.<\/p>\n<noscript>\u0414\u043b\u044f \u0440\u0430\u0431\u043e\u0442\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 JavaScript \u0432 \u0431\u0440\u0430\u0443\u0437\u0435\u0440\u0435.<\/noscript>\n<\/div>\n<script>\n(function () {\n  'use strict';\n  function init(root) {\n    if (root.dataset.wb55Ready) return;\n    root.dataset.wb55Ready = '1';\n    const el = name => root.querySelector('[data-' + name + ']');\n    const toggle = el('toggle'), reset = el('reset'), select = el('cycles');\n    const phases = ['\u0412\u0434\u043e\u0445', '\u0412\u044b\u0434\u043e\u0445'];\n    const hints = ['\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.', '\u041c\u044f\u0433\u043a\u043e \u0438 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435.'];\n    const colors = ['#f0ecfc', '#eaf5f4'];\n    let running = false, elapsed = 0, started = 0, frame = 0, lastPhase = -1;\n    const total = () => Number(select.value) * 10000;\n    const clock = ms => { const s = Math.ceil(ms \/ 1000); return Math.floor(s \/ 60) + ':' + String(s % 60).padStart(2, '0'); };\n    function render(ms) {\n      const cycle = Math.floor(ms \/ 10000), within = ms % 10000;\n      const phase = within < 5000 ? 0 : 1;\n      const durations = [5000, 5000], starts = [0, 5000];\n      const phaseMs = within - starts[phase], part = phaseMs \/ durations[phase];\n      const step = cycle * 2 + phase;\n      const radius = phase === 0 ? 70 + 38 * part : 108 - 38 * part;\n      el('orb').setAttribute('r', radius);\n      el('count').textContent = Math.ceil((durations[phase] - phaseMs) \/ 1000);\n      el('meta').textContent = '\u0426\u0438\u043a\u043b ' + Math.min(Number(select.value), Math.floor(ms \/ 10000) + 1) + ' \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(Math.max(0, total() - ms));\n      if (step !== lastPhase) {\n        lastPhase = step;\n        el('phase').textContent = phases[phase];\n        el('hint').textContent = hints[phase];\n        el('status').textContent = phases[phase] + '. ' + hints[phase];\n        root.style.backgroundColor = colors[phase];\n      }\n    }\n    function idle(message) {\n      running = false; cancelAnimationFrame(frame); elapsed = 0; lastPhase = -1;\n      toggle.textContent = '\u041d\u0430\u0447\u0430\u0442\u044c'; reset.disabled = true; select.disabled = false;\n      root.style.backgroundColor = '';\n      el('phase').textContent = message || '\u0413\u043e\u0442\u043e\u0432\u044b?'; el('count').textContent = '5';\n      el('hint').textContent = '\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.';\n      el('orb').setAttribute('r', '70');\n      el('meta').textContent = '\u0426\u0438\u043a\u043b 0 \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(total());\n      el('status').textContent = message || '';\n    }\n    function finish() {\n      idle('\u0413\u043e\u0442\u043e\u0432\u043e');\n      el('count').textContent = '\u2713';\n      el('hint').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u043e\u0431\u044b\u0447\u043d\u043e\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e.';\n      el('meta').textContent = '\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e \u0446\u0438\u043a\u043b\u043e\u0432: ' + select.value;\n      el('status').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d.';\n    }\n    function tick(now) {\n      if (!running) return;\n      const ms = elapsed + now - started;\n      if (ms >= total()) { finish(); return; }\n      render(ms); frame = requestAnimationFrame(tick);\n    }\n    function pause() {\n      if (!running) return;\n      elapsed += performance.now() - started;\n      running = false; cancelAnimationFrame(frame);\n      if (elapsed >= total()) { finish(); return; }\n      render(elapsed); toggle.textContent = '\u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u044c';\n      el('phase').textContent = '\u041f\u0430\u0443\u0437\u0430'; el('hint').textContent = '\u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e. \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435 \u043d\u0430\u0447\u043d\u0451\u0442\u0441\u044f \u0441\u043e \u0432\u0434\u043e\u0445\u0430 \u0442\u0435\u043a\u0443\u0449\u0435\u0433\u043e \u0446\u0438\u043a\u043b\u0430.';\n      el('status').textContent = '\u041f\u0430\u0443\u0437\u0430. \u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.';\n    }\n    toggle.addEventListener('click', function () {\n      if (running) { pause(); return; }\n      if (elapsed > 0) elapsed = Math.floor(elapsed \/ 10000) * 10000;\n      running = true; started = performance.now(); lastPhase = -1;\n      select.disabled = true; reset.disabled = false; toggle.textContent = '\u041f\u0430\u0443\u0437\u0430';\n      render(elapsed); frame = requestAnimationFrame(tick);\n    });\n    reset.addEventListener('click', () => idle('\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e'));\n    select.addEventListener('change', () => idle());\n    document.addEventListener('visibilitychange', () => { if (document.hidden) pause(); });\n    window.addEventListener('pagehide', pause);\n    idle();\n  }\n  function mount() { document.querySelectorAll('[data-wb55]').forEach(init); }\n  mount();\n  if (document.readyState === 'loading') document.addEventListener('DOMContentLoaded', mount, {once:true});\n})();\n<\/script>\n\n\n\n<p class=\"wp-block-paragraph\">\u0412 \u044d\u0442\u043e\u043c \u0440\u0435\u0436\u0438\u043c\u0435 \u043d\u0435\u0442 \u0437\u0430\u0434\u0435\u0440\u0436\u0435\u043a: \u0432\u0434\u043e\u0445 \u043f\u043b\u0430\u0432\u043d\u043e \u0441\u043c\u0435\u043d\u044f\u0435\u0442\u0441\u044f \u0432\u044b\u0434\u043e\u0445\u043e\u043c.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u0412\u0434\u044b\u0445\u0430\u0439\u0442\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 5 \u0441\u0435\u043a\u0443\u043d\u0434.<\/li>\n\n\n\n<li>\u0412\u044b\u0434\u044b\u0445\u0430\u0439\u0442\u0435 \u0432 \u0442\u0435\u0447\u0435\u043d\u0438\u0435 5 \u0441\u0435\u043a\u0443\u043d\u0434.<\/li>\n\n\n\n<li>\u041f\u043e\u0432\u0442\u043e\u0440\u044f\u0439\u0442\u0435, \u0441\u043b\u0435\u0434\u0443\u044f \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u044e \u043a\u0440\u0443\u0433\u0430.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041f\u043e\u043b\u0443\u0447\u0430\u0435\u0442\u0441\u044f \u0448\u0435\u0441\u0442\u044c \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0446\u0438\u043a\u043b\u043e\u0432 \u0432 \u043c\u0438\u043d\u0443\u0442\u0443. \u0422\u0430\u043a\u043e\u0439 \u0440\u0438\u0442\u043c \u0438\u0441\u043f\u043e\u043b\u044c\u0437\u0443\u0435\u0442\u0441\u044f \u0432 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0435 \u043a\u043e\u0433\u0435\u0440\u0435\u043d\u0442\u043d\u043e\u0433\u043e \u0434\u044b\u0445\u0430\u043d\u0438\u044f; \u043d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, <a href=\"https:\/\/www.ulaval.ca\/mon-equilibre-ul\/mes-habitudes-de-vie\/coherence-cardiaque\" target=\"_blank\" rel=\"noopener\">Universit\u00e9 Laval<\/a> \u043e\u043f\u0438\u0441\u044b\u0432\u0430\u0435\u0442 \u043f\u044f\u0442\u0438\u0441\u0435\u043a\u0443\u043d\u0434\u043d\u044b\u0435 \u0432\u0434\u043e\u0445\u0438 \u0438 \u0432\u044b\u0434\u043e\u0445\u0438 \u0432 \u043f\u044f\u0442\u0438\u043c\u0438\u043d\u0443\u0442\u043d\u043e\u043c \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0438.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0412 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0435 \u0434\u043e\u0441\u0442\u0443\u043f\u043d\u044b \u0441\u0435\u0430\u043d\u0441\u044b \u043d\u0430 1, 3, 5 \u0438 10 \u043c\u0438\u043d\u0443\u0442. \u041c\u043e\u0436\u043d\u043e \u043f\u043e\u0441\u0442\u0430\u0432\u0438\u0442\u044c \u0435\u0433\u043e \u043c\u0435\u0436\u0434\u0443 \u0440\u0430\u0431\u043e\u0447\u0438\u043c\u0438 \u0437\u0430\u0434\u0430\u0447\u0430\u043c\u0438: \u0437\u0430\u043a\u043e\u043d\u0447\u0438\u043b\u0438 \u043f\u0440\u043e\u0441\u043c\u043e\u0442\u0440 \u0440\u044b\u043d\u043a\u0430, \u0441\u0434\u0435\u043b\u0430\u043b\u0438 \u043f\u0435\u0440\u0435\u0440\u044b\u0432, \u0437\u0430\u0442\u0435\u043c \u0437\u0430\u043d\u044f\u043b\u0438\u0441\u044c \u0434\u0440\u0443\u0433\u0438\u043c \u0434\u0435\u043b\u043e\u043c.<\/p>\n\n\n\n<h2 id=\"\u0441\u0432\u043e\u0439-\u0440\u0438\u0442\u043c-\u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439-\u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440-\u0441-\u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430\u043c\u0438\" class=\"wp-block-heading\">\u0421\u0432\u043e\u0439 \u0440\u0438\u0442\u043c: \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0439 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440 \u0441 \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430\u043c\u0438<\/h2>\n\n\n<div class=\"wbcustom-box\" data-wbcustom>\n<style>\n.wbcustom-box{--wbcustom-accent:#7864dc;box-sizing:border-box;max-width:540px;margin:32px auto;padding:30px 24px;background:#f5f2fc;border:1px solid #e5def4;border-radius:24px;color:#292438;font:16px\/1.5 system-ui,-apple-system,BlinkMacSystemFont,\"Segoe UI\",sans-serif;text-align:center;transition:background-color 1s}\n.wbcustom-box *{box-sizing:border-box}.wbcustom-box .wbcustom-title{font-size:25px;font-weight:700;margin:0 0 6px;color:#292438}.wbcustom-box .wbcustom-sub{margin:0;color:#655d76;font-size:14px}\n.wbcustom-box .wbcustom-visual{position:relative;width:230px;height:230px;margin:32px auto 24px}.wbcustom-box svg{display:block;width:100%;height:100%;overflow:visible}.wbcustom-box .wbcustom-center{position:absolute;inset:40px 18px;display:flex;flex-direction:column;justify-content:center;align-items:center;pointer-events:none}.wbcustom-box .wbcustom-phase{font-size:21px;font-weight:650}.wbcustom-box .wbcustom-count{font-size:48px;line-height:1.2;font-variant-numeric:tabular-nums;margin-top:5px}.wbcustom-box .wbcustom-hint{min-height:48px;margin:0 0 18px;font-size:14px;color:#655d76}\n.wbcustom-box .wbcustom-settings{display:flex;gap:10px;align-items:center;justify-content:center;flex-wrap:wrap;margin-bottom:18px}.wbcustom-box select{font:inherit;color:#292438;background:#fff;border:1px solid #d5cbe7;border-radius:10px;padding:8px 12px;width:auto;max-width:100%;height:auto}.wbcustom-box .wbcustom-actions{display:flex;gap:10px;justify-content:center;flex-wrap:wrap}.wbcustom-box button{appearance:none;font:600 16px\/1.4 system-ui,sans-serif;letter-spacing:normal;text-transform:none;min-height:46px;padding:11px 22px;border:1px solid transparent;border-radius:12px;background:#6952ce;color:#fff;cursor:pointer;box-shadow:none}.wbcustom-box button[data-reset]{background:transparent;border-color:#c8bddc;color:#49405b}.wbcustom-box button:disabled{opacity:.5;cursor:default}.wbcustom-box button:focus-visible,.wbcustom-box select:focus-visible{outline:3px solid #46318f;outline-offset:4px}.wbcustom-box .wbcustom-meta{font-size:13px;color:#655d76;margin:18px 0 0;font-variant-numeric:tabular-nums}.wbcustom-box .wbcustom-note{font-size:12px;color:#655d76;border-top:1px solid #ded6ee;padding-top:16px;margin:18px 0 0}.wbcustom-box .wbcustom-sr{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0,0,0,0);white-space:nowrap;border:0}\n@media(max-width:380px){.wbcustom-box{padding:24px 14px}.wbcustom-box .wbcustom-visual{width:200px;height:200px}.wbcustom-box .wbcustom-title{font-size:22px}}\n@media(prefers-reduced-motion:reduce){.wbcustom-box{transition:none}.wbcustom-box [data-orb]{r:90px!important}}\n.wbcustom-box .wbcustom-grid{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin:20px 0;text-align:left}.wbcustom-box .wbcustom-grid label{font-size:13px;color:#655d76}.wbcustom-box input[type=number]{display:block;width:100%;min-width:0;margin-top:5px;padding:10px 12px;border:1px solid #d5cbe7;border-radius:10px;background:#fff;color:#292438;font:16px system-ui,sans-serif}.wbcustom-box input:focus-visible{outline:3px solid #46318f;outline-offset:3px}.wbcustom-box input:disabled{opacity:.6}\n<\/style>\n<h3 class=\"wbcustom-title\">\u0421\u0432\u043e\u0439 \u0440\u0438\u0442\u043c \u0434\u044b\u0445\u0430\u043d\u0438\u044f<\/h3>\n<p class=\"wbcustom-sub\">\u041d\u0430\u0441\u0442\u0440\u043e\u0439\u0442\u0435 \u0432\u0434\u043e\u0445, \u0432\u044b\u0434\u043e\u0445 \u0438 \u043f\u0430\u0443\u0437\u044b \u043c\u0435\u0436\u0434\u0443 \u043d\u0438\u043c\u0438<\/p>\n<div class=\"wbcustom-visual\">\n<svg viewBox=\"0 0 240 240\" aria-hidden=\"true\" focusable=\"false\"><circle cx=\"120\" cy=\"120\" r=\"108\" fill=\"none\" stroke=\"#e0d9f0\" stroke-width=\"2\"\/><circle data-orb cx=\"120\" cy=\"120\" r=\"70\" fill=\"#e0d8fa\" stroke=\"#7864dc\" stroke-width=\"2\"\/><\/svg>\n<div class=\"wbcustom-center\"><span class=\"wbcustom-phase\" data-phase>\u0413\u043e\u0442\u043e\u0432\u044b?<\/span><span class=\"wbcustom-count\" data-count>5<\/span><\/div>\n<\/div>\n<p class=\"wbcustom-hint\" data-hint>\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.<\/p>\n<div class=\"wbcustom-grid\">\n<label>\u0412\u0434\u043e\u0445, \u0441\u0435\u043a\u0443\u043d\u0434<input data-inhale type=\"number\" min=\"1\" max=\"20\" step=\"1\" value=\"5\" required><\/label>\n<label>\u041f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u0434\u043e\u0445\u0430, \u0441\u0435\u043a\u0443\u043d\u0434<input data-holdin type=\"number\" min=\"0\" max=\"20\" step=\"1\" value=\"0\" required><\/label>\n<label>\u0412\u044b\u0434\u043e\u0445, \u0441\u0435\u043a\u0443\u043d\u0434<input data-exhale type=\"number\" min=\"1\" max=\"20\" step=\"1\" value=\"5\" required><\/label>\n<label>\u041f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0434\u043e\u0445\u0430, \u0441\u0435\u043a\u0443\u043d\u0434<input data-holdout type=\"number\" min=\"0\" max=\"20\" step=\"1\" value=\"0\" required><\/label>\n<\/div>\n<div class=\"wbcustom-settings\"><label>\u041a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0446\u0438\u043a\u043b\u043e\u0432 <select data-cycles><option value=\"4\">4<\/option><option value=\"8\" selected>8<\/option><option value=\"12\">12<\/option><option value=\"20\">20<\/option><option value=\"30\">30<\/option><\/select><\/label><\/div>\n<div class=\"wbcustom-actions\"><button type=\"button\" data-toggle>\u041d\u0430\u0447\u0430\u0442\u044c<\/button><button type=\"button\" data-reset disabled>\u0417\u0430\u0432\u0435\u0440\u0448\u0438\u0442\u044c<\/button><\/div>\n<p class=\"wbcustom-meta\" data-meta>\u0426\u0438\u043a\u043b 0 \u0438\u0437 8 \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c 1:20<\/p>\n<p class=\"wbcustom-sr\" role=\"status\" aria-live=\"polite\" data-status><\/p>\n<p class=\"wbcustom-note\">\u0423\u043a\u0430\u0436\u0438\u0442\u0435 0 \u0434\u043b\u044f \u043f\u0430\u0443\u0437\u044b, \u0447\u0442\u043e\u0431\u044b \u043f\u0440\u043e\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u0435\u0451.<br>\u0414\u044b\u0448\u0438\u0442\u0435 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f. \u041d\u0435 \u0437\u0430\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0439\u0442\u0435 \u0434\u044b\u0445\u0430\u043d\u0438\u0435 \u0447\u0435\u0440\u0435\u0437 \u0441\u0438\u043b\u0443. \u041f\u0440\u0438 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0438 \u0438\u043b\u0438 \u0434\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442\u0435 \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u0435\u0441\u044c \u0438 \u0434\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.<\/p>\n<noscript>\u0414\u043b\u044f \u0440\u0430\u0431\u043e\u0442\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430 \u0432\u043a\u043b\u044e\u0447\u0438\u0442\u0435 JavaScript \u0432 \u0431\u0440\u0430\u0443\u0437\u0435\u0440\u0435.<\/noscript>\n<\/div>\n<script>\n(function () {\n  'use strict';\n  function init(root) {\n    if (root.dataset.wbcustomReady) return;\n    root.dataset.wbcustomReady = '1';\n    const el = name => root.querySelector('[data-' + name + ']');\n    const toggle = el('toggle'), reset = el('reset'), select = el('cycles');\n    const phases = ['\u0412\u0434\u043e\u0445', '\u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0430', '\u0412\u044b\u0434\u043e\u0445', '\u0417\u0430\u0434\u0435\u0440\u0436\u043a\u0430'];\n    const hints = ['\u041f\u043b\u0430\u0432\u043d\u043e \u0432\u0434\u043e\u0445\u043d\u0438\u0442\u0435, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.', '\u041a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u0430\u044f \u043f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u0434\u043e\u0445\u0430.', '\u041c\u044f\u0433\u043a\u043e \u0438 \u0440\u0430\u0432\u043d\u043e\u043c\u0435\u0440\u043d\u043e \u0432\u044b\u0434\u043e\u0445\u043d\u0438\u0442\u0435.', '\u041a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u0430\u044f \u043f\u0430\u0443\u0437\u0430 \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0434\u043e\u0445\u0430.'];\n    const colors = ['#f0ecfc', '#f1eff9', '#eaf5f4', '#f2f4f8'];\n    let running = false, elapsed = 0, started = 0, frame = 0, lastPhase = -1;\n    const fields = ['inhale', 'holdin', 'exhale', 'holdout'].map(el);\n    let durations = [5000, 0, 5000, 0], cycleMs = 10000;\n    function configure(report) {\n      const invalid = fields.find(input => !input.checkValidity());\n      if (invalid) { if (report) invalid.reportValidity(); return false; }\n      durations = fields.map(input => Number(input.value) * 1000);\n      cycleMs = durations.reduce((sum, value) => sum + value, 0);\n      return true;\n    }\n    function lock(value) { select.disabled = value; fields.forEach(input => { input.disabled = value; }); }\n    const total = () => Number(select.value) * cycleMs;\n    const clock = ms => { const s = Math.ceil(ms \/ 1000); return Math.floor(s \/ 60) + ':' + String(s % 60).padStart(2, '0'); };\n    function render(ms) {\n      const cycle = Math.floor(ms \/ cycleMs), within = ms % cycleMs;\n      let phase = 0, offset = 0;\n      while (phase < 3 && within >= offset + durations[phase]) {\n        offset += durations[phase]; phase++;\n      }\n      const phaseMs = within - offset, part = phaseMs \/ durations[phase];\n      const step = cycle * 4 + phase;\n      const radius = phase === 0 ? 70 + 38 * part : phase === 1 ? 108 : phase === 2 ? 108 - 38 * part : 70;\n      el('orb').setAttribute('r', radius);\n      el('count').textContent = Math.ceil((durations[phase] - phaseMs) \/ 1000);\n      el('meta').textContent = '\u0426\u0438\u043a\u043b ' + Math.min(Number(select.value), Math.floor(ms \/ cycleMs) + 1) + ' \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(Math.max(0, total() - ms));\n      if (step !== lastPhase) {\n        lastPhase = step;\n        el('phase').textContent = phases[phase];\n        el('hint').textContent = hints[phase];\n        el('status').textContent = phases[phase] + '. ' + hints[phase];\n        root.style.backgroundColor = colors[phase];\n      }\n    }\n    function idle(message) {\n      running = false; cancelAnimationFrame(frame); elapsed = 0; lastPhase = -1;\n      toggle.textContent = '\u041d\u0430\u0447\u0430\u0442\u044c'; reset.disabled = true; lock(false);\n      root.style.backgroundColor = '';\n      el('phase').textContent = message || '\u0413\u043e\u0442\u043e\u0432\u044b?'; el('count').textContent = durations[0] \/ 1000;\n      el('hint').textContent = '\u0421\u044f\u0434\u044c\u0442\u0435 \u0443\u0434\u043e\u0431\u043d\u043e. \u0414\u044b\u0448\u0438\u0442\u0435 \u043c\u044f\u0433\u043a\u043e, \u0431\u0435\u0437 \u0443\u0441\u0438\u043b\u0438\u044f.';\n      el('orb').setAttribute('r', '70');\n      el('meta').textContent = '\u0426\u0438\u043a\u043b 0 \u0438\u0437 ' + select.value + ' \u00b7 \u043e\u0441\u0442\u0430\u043b\u043e\u0441\u044c ' + clock(total());\n      el('status').textContent = message || '';\n    }\n    function finish() {\n      idle('\u0413\u043e\u0442\u043e\u0432\u043e');\n      el('count').textContent = '\u2713';\n      el('hint').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d. \u0412\u0435\u0440\u043d\u0438\u0442\u0435\u0441\u044c \u043a \u043e\u0431\u044b\u0447\u043d\u043e\u043c\u0443 \u0434\u044b\u0445\u0430\u043d\u0438\u044e.';\n      el('meta').textContent = '\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e \u0446\u0438\u043a\u043b\u043e\u0432: ' + select.value;\n      el('status').textContent = '\u0421\u0435\u0430\u043d\u0441 \u0437\u0430\u0432\u0435\u0440\u0448\u0451\u043d.';\n    }\n    function tick(now) {\n      if (!running) return;\n      const ms = elapsed + now - started;\n      if (ms >= total()) { finish(); return; }\n      render(ms); frame = requestAnimationFrame(tick);\n    }\n    function pause() {\n      if (!running) return;\n      elapsed += performance.now() - started;\n      running = false; cancelAnimationFrame(frame);\n      if (elapsed >= total()) { finish(); return; }\n      render(elapsed); toggle.textContent = '\u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u044c';\n      el('phase').textContent = '\u041f\u0430\u0443\u0437\u0430'; el('hint').textContent = '\u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e. \u041f\u0440\u043e\u0434\u043e\u043b\u0436\u0435\u043d\u0438\u0435 \u043d\u0430\u0447\u043d\u0451\u0442\u0441\u044f \u0441\u043e \u0432\u0434\u043e\u0445\u0430 \u0442\u0435\u043a\u0443\u0449\u0435\u0433\u043e \u0446\u0438\u043a\u043b\u0430.';\n      el('status').textContent = '\u041f\u0430\u0443\u0437\u0430. \u0414\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e.';\n    }\n    toggle.addEventListener('click', function () {\n      if (running) { pause(); return; }\n      if (!configure(true)) return;\n      if (elapsed > 0) elapsed = Math.floor(elapsed \/ cycleMs) * cycleMs;\n      running = true; started = performance.now(); lastPhase = -1;\n      lock(true); reset.disabled = false; toggle.textContent = '\u041f\u0430\u0443\u0437\u0430';\n      render(elapsed); frame = requestAnimationFrame(tick);\n    });\n    reset.addEventListener('click', () => idle('\u0417\u0430\u0432\u0435\u0440\u0448\u0435\u043d\u043e'));\n    function update() {\n      if (configure(false)) { idle(); }\n      else { el('meta').textContent = '\u0412\u0434\u043e\u0445 \u0438 \u0432\u044b\u0434\u043e\u0445: 1\u201320 \u0441\u0435\u043a\u0443\u043d\u0434. \u041f\u0430\u0443\u0437\u044b: 0\u201320 \u0441\u0435\u043a\u0443\u043d\u0434. \u0422\u043e\u043b\u044c\u043a\u043e \u0446\u0435\u043b\u044b\u0435 \u0447\u0438\u0441\u043b\u0430.'; }\n    }\n    select.addEventListener('change', update);\n    fields.forEach(input => input.addEventListener('input', update));\n    document.addEventListener('visibilitychange', () => { if (document.hidden) pause(); });\n    window.addEventListener('pagehide', pause);\n    idle();\n  }\n  function mount() { document.querySelectorAll('[data-wbcustom]').forEach(init); }\n  mount();\n  if (document.readyState === 'loading') document.addEventListener('DOMContentLoaded', mount, {once:true});\n})();\n<\/script>\n\n\n\n<p class=\"wp-block-paragraph\">\u0415\u0441\u043b\u0438 \u0433\u043e\u0442\u043e\u0432\u044b\u0435 \u0441\u0445\u0435\u043c\u044b \u043d\u0435\u0443\u0434\u043e\u0431\u043d\u044b, \u0437\u0430\u0434\u0430\u0439\u0442\u0435 \u0441\u043e\u0431\u0441\u0442\u0432\u0435\u043d\u043d\u044b\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044b. \u042d\u0442\u043e \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0430 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u043e\u0434 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u044b\u0439 \u0442\u0435\u043c\u043f, \u0430 \u043d\u0435 \u043e\u0442\u0434\u0435\u043b\u044c\u043d\u0430\u044f \u043b\u0435\u0447\u0435\u0431\u043d\u0430\u044f \u043c\u0435\u0442\u043e\u0434\u0438\u043a\u0430.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0412 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0435 \u043c\u043e\u0436\u043d\u043e \u0432\u044b\u0431\u0440\u0430\u0442\u044c:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0432\u0434\u043e\u0445 \u0438 \u0432\u044b\u0434\u043e\u0445 \u2014 \u043e\u0442 1 \u0434\u043e 20 \u0441\u0435\u043a\u0443\u043d\u0434;<\/li>\n\n\n\n<li>\u043f\u0430\u0443\u0437\u0443 \u043f\u043e\u0441\u043b\u0435 \u0432\u0434\u043e\u0445\u0430 \u0438 \u043f\u043e\u0441\u043b\u0435 \u0432\u044b\u0434\u043e\u0445\u0430 \u2014 \u043e\u0442 0 \u0434\u043e 20 \u0441\u0435\u043a\u0443\u043d\u0434;<\/li>\n\n\n\n<li>\u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u0446\u0438\u043a\u043b\u043e\u0432 \u2014 4, 8, 12, 20 \u0438\u043b\u0438 30.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u041d\u043e\u043b\u044c \u043e\u0442\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0441\u043e\u043e\u0442\u0432\u0435\u0442\u0441\u0442\u0432\u0443\u044e\u0449\u0443\u044e \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0443. \u041d\u0430\u043f\u0440\u0438\u043c\u0435\u0440, \u0441\u0445\u0435\u043c\u0430 <strong>3\u20130\u20133\u20130<\/strong> \u043e\u0437\u043d\u0430\u0447\u0430\u0435\u0442 \u0432\u0434\u043e\u0445 \u043d\u0430 \u0442\u0440\u0438 \u0441\u0435\u043a\u0443\u043d\u0434\u044b \u0438 \u0432\u044b\u0434\u043e\u0445 \u043d\u0430 \u0442\u0440\u0438 \u0441\u0435\u043a\u0443\u043d\u0434\u044b \u0431\u0435\u0437 \u043f\u0430\u0443\u0437. \u042d\u0442\u043e \u0432\u0430\u0440\u0438\u0430\u043d\u0442 \u043d\u0430\u0441\u0442\u0440\u043e\u0439\u043a\u0438, \u0435\u0441\u043b\u0438 \u0431\u043e\u043b\u0435\u0435 \u043c\u0435\u0434\u043b\u0435\u043d\u043d\u044b\u0439 \u0440\u0438\u0442\u043c \u0432\u0430\u043c \u043d\u0435\u0443\u0434\u043e\u0431\u0435\u043d. \u041c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0435 \u0437\u043d\u0430\u0447\u0435\u043d\u0438\u044f \u043f\u043e\u043b\u0435\u0439 \u2014 \u0442\u0435\u0445\u043d\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u043f\u0440\u0435\u0434\u0435\u043b\u044b \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0430, \u0430 \u043d\u0435 \u0446\u0435\u043b\u044c \u0434\u043b\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0438.<\/p>\n\n\n\n<h2 id=\"\u043a\u0430\u043a-\u0441\u0434\u0435\u043b\u0430\u0442\u044c-\u043f\u0435\u0440\u0435\u0440\u044b\u0432-\u043e\u0442-\u043a\u0440\u0438\u043f\u0442\u044b-\u0438-\u0442\u0440\u0435\u0439\u0434\u0438\u043d\u0433\u0430\" class=\"wp-block-heading\">\u041a\u0430\u043a \u0441\u0434\u0435\u043b\u0430\u0442\u044c \u043f\u0435\u0440\u0435\u0440\u044b\u0432 \u043e\u0442 \u043a\u0440\u0438\u043f\u0442\u044b \u0438 \u0442\u0440\u0435\u0439\u0434\u0438\u043d\u0433\u0430<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0427\u0442\u043e\u0431\u044b \u0434\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0430 \u0441\u0442\u0430\u043b\u0430 \u043d\u0430\u0441\u0442\u043e\u044f\u0449\u0438\u043c \u043e\u0442\u0434\u044b\u0445\u043e\u043c, \u043d\u0430 \u0432\u0440\u0435\u043c\u044f \u0443\u0431\u0435\u0440\u0438\u0442\u0435 \u0438\u0441\u0442\u043e\u0447\u043d\u0438\u043a \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u044b\u0445 \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0439 \u0432\u043d\u0438\u043c\u0430\u043d\u0438\u044f.<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u041e\u0442\u043b\u043e\u0436\u0438\u0442\u0435 \u0442\u043e\u0440\u0433\u043e\u0432\u044b\u0435 \u0440\u0435\u0448\u0435\u043d\u0438\u044f \u043d\u0430 \u0432\u0440\u0435\u043c\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f.<\/strong> \u041d\u0435 \u0441\u043e\u0432\u043c\u0435\u0449\u0430\u0439\u0442\u0435 \u0435\u0433\u043e \u0441 \u0432\u0432\u043e\u0434\u043e\u043c \u043e\u0440\u0434\u0435\u0440\u043e\u0432 \u0438\u043b\u0438 \u043d\u0430\u0431\u043b\u044e\u0434\u0435\u043d\u0438\u0435\u043c \u0437\u0430 \u043a\u0430\u0436\u0434\u043e\u0439 \u0441\u0432\u0435\u0447\u043e\u0439.<\/li>\n\n\n\n<li><strong>\u0417\u0430\u043a\u0440\u043e\u0439\u0442\u0435 \u0433\u0440\u0430\u0444\u0438\u043a \u0438 \u043d\u043e\u0432\u043e\u0441\u0442\u043d\u0443\u044e \u043b\u0435\u043d\u0442\u0443.<\/strong> \u041e\u0441\u0442\u0430\u0432\u044c\u0442\u0435 \u043d\u0430 \u044d\u043a\u0440\u0430\u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440.<\/li>\n\n\n\n<li><strong>\u0412\u044b\u0431\u0435\u0440\u0438\u0442\u0435 \u043e\u0434\u0438\u043d \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u044b\u0439 \u0440\u0435\u0436\u0438\u043c.<\/strong> \u041f\u0440\u043e\u0445\u043e\u0434\u0438\u0442\u044c \u0432\u0441\u0435 \u0447\u0435\u0442\u044b\u0440\u0435 \u043f\u043e\u0434\u0440\u044f\u0434 \u043d\u0435 \u0442\u0440\u0435\u0431\u0443\u0435\u0442\u0441\u044f.<\/li>\n\n\n\n<li><strong>\u041f\u043e\u0441\u043b\u0435 \u0441\u0435\u0430\u043d\u0441\u0430 \u043e\u0442\u043e\u0439\u0434\u0438\u0442\u0435 \u043e\u0442 \u044d\u043a\u0440\u0430\u043d\u0430.<\/strong> \u0412\u0441\u0442\u0430\u043d\u044c\u0442\u0435, \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u043f\u0440\u043e\u0439\u0434\u0438\u0442\u0435\u0441\u044c, \u043f\u0435\u0440\u0435\u043a\u043b\u044e\u0447\u0438\u0442\u0435\u0441\u044c \u043d\u0430 \u043e\u0431\u044b\u0447\u043d\u044b\u0435 \u0434\u0435\u043b\u0430.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u041e\u0442\u0434\u0435\u043b\u044c\u043d\u044b\u0439 \u043f\u043e\u0432\u043e\u0434 \u0434\u043b\u044f \u043f\u0430\u0443\u0437\u044b \u2014 \u0436\u0435\u043b\u0430\u043d\u0438\u0435 \u043d\u0435\u043c\u0435\u0434\u043b\u0435\u043d\u043d\u043e \u043e\u0442\u044b\u0433\u0440\u0430\u0442\u044c\u0441\u044f \u043f\u043e\u0441\u043b\u0435 \u0443\u0431\u044b\u0442\u043a\u0430 \u0438\u043b\u0438 \u043a\u0443\u043f\u0438\u0442\u044c \u043c\u043e\u043d\u0435\u0442\u0443 \u0442\u043e\u043b\u044c\u043a\u043e \u0438\u0437-\u0437\u0430 \u0441\u0442\u0440\u0430\u0445\u0430 \u0443\u043f\u0443\u0441\u0442\u0438\u0442\u044c \u0440\u043e\u0441\u0442. \u0414\u044b\u0445\u0430\u0442\u0435\u043b\u044c\u043d\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043d\u0435 \u0434\u0435\u043b\u0430\u0435\u0442 \u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0443\u044e \u0441\u0434\u0435\u043b\u043a\u0443 \u043f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u043e\u0439: \u043e\u043d\u043e \u043b\u0438\u0448\u044c \u0441\u043e\u0437\u0434\u0430\u0451\u0442 \u043f\u0440\u043e\u043c\u0435\u0436\u0443\u0442\u043e\u043a \u043c\u0435\u0436\u0434\u0443 \u044d\u043c\u043e\u0446\u0438\u0435\u0439 \u0438 \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435\u043c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0415\u0441\u043b\u0438 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432\u043e\u0437\u0432\u0440\u0430\u0449\u0430\u0435\u0442\u0441\u044f \u043a\u0430\u0436\u0434\u044b\u0439 \u0440\u0430\u0437 \u043f\u0440\u0438 \u043e\u0442\u043a\u0440\u044b\u0442\u0438\u0438 \u0442\u0435\u0440\u043c\u0438\u043d\u0430\u043b\u0430, \u043e\u0434\u043d\u043e\u0433\u043e \u0442\u0430\u0439\u043c\u0435\u0440\u0430 \u043d\u0435\u0434\u043e\u0441\u0442\u0430\u0442\u043e\u0447\u043d\u043e. \u0418\u043c\u0435\u0435\u0442 \u0441\u043c\u044b\u0441\u043b \u043f\u0435\u0440\u0435\u0441\u043c\u043e\u0442\u0440\u0435\u0442\u044c \u0440\u0435\u0436\u0438\u043c \u0440\u0430\u0431\u043e\u0442\u044b, \u0447\u0430\u0441\u0442\u043e\u0442\u0443 \u0443\u0432\u0435\u0434\u043e\u043c\u043b\u0435\u043d\u0438\u0439 \u0438 \u0442\u043e, \u0441\u043a\u043e\u043b\u044c\u043a\u043e \u043c\u0435\u0441\u0442\u0430 \u0442\u043e\u0440\u0433\u043e\u0432\u043b\u044f \u0437\u0430\u043d\u0438\u043c\u0430\u0435\u0442 \u0432 \u043f\u043e\u0432\u0441\u0435\u0434\u043d\u0435\u0432\u043d\u043e\u0439 \u0436\u0438\u0437\u043d\u0438.<\/p>\n\n\n\n<h2 id=\"f\" class=\"wp-block-heading\">FAQ<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1789561017248\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u041a\u0430\u043a \u0434\u044b\u0448\u0430\u0442\u044c, \u0447\u0442\u043e\u0431\u044b \u0443\u0441\u043f\u043e\u043a\u043e\u0438\u0442\u044c\u0441\u044f?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u041d\u0430\u0447\u043d\u0438\u0442\u0435 \u0441 \u043c\u044f\u0433\u043a\u043e\u0433\u043e, \u0440\u043e\u0432\u043d\u043e\u0433\u043e \u0434\u044b\u0445\u0430\u043d\u0438\u044f \u0431\u0435\u0437 \u0437\u0430\u0434\u0435\u0440\u0436\u0435\u043a. \u0421\u043b\u0435\u0434\u0443\u0439\u0442\u0435 \u043a\u043e\u043c\u0444\u043e\u0440\u0442\u043d\u043e\u043c\u0443 \u0442\u0435\u043c\u043f\u0443, \u043d\u0435 \u0444\u043e\u0440\u0441\u0438\u0440\u0443\u0439\u0442\u0435 \u0432\u0434\u043e\u0445 \u0438 \u043d\u0435 \u043f\u044b\u0442\u0430\u0439\u0442\u0435\u0441\u044c \u0437\u0430\u043f\u043e\u043b\u043d\u0438\u0442\u044c \u043b\u0451\u0433\u043a\u0438\u0435 \u0434\u043e \u043f\u0440\u0435\u0434\u0435\u043b\u0430. \u0415\u0441\u043b\u0438 \u0440\u0438\u0442\u043c 5\u20135 \u043d\u0435\u0443\u0434\u043e\u0431\u0435\u043d, \u0443\u043c\u0435\u043d\u044c\u0448\u0438\u0442\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044b \u0432 \u0442\u0440\u0435\u043d\u0430\u0436\u0451\u0440\u0435 \u00ab\u0421\u0432\u043e\u0439 \u0440\u0438\u0442\u043c\u00bb.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1789561023524\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u041c\u043e\u0436\u043d\u043e \u043b\u0438 \u0441\u043d\u044f\u0442\u044c \u0441\u0442\u0440\u0435\u0441\u0441 \u0437\u0430 \u043e\u0434\u043d\u0443 \u043c\u0438\u043d\u0443\u0442\u0443?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u041a\u043e\u0440\u043e\u0442\u043a\u043e\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u043c\u043e\u0436\u0435\u0442 \u043f\u043e\u043c\u043e\u0447\u044c \u043d\u0435\u043c\u043d\u043e\u0433\u043e \u0441\u043d\u0438\u0437\u0438\u0442\u044c \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435, \u043d\u043e \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442 \u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u0435\u043d. \u041d\u0435 \u043e\u0446\u0435\u043d\u0438\u0432\u0430\u0439\u0442\u0435 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u0443 \u043f\u043e \u043e\u0431\u0435\u0449\u0430\u043d\u0438\u044e \u00ab\u043f\u043e\u043b\u043d\u043e\u0441\u0442\u044c\u044e \u0443\u0441\u043f\u043e\u043a\u043e\u0438\u0442\u044c\u0441\u044f \u0437\u0430 60 \u0441\u0435\u043a\u0443\u043d\u0434\u00bb.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1789561029861\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u041a\u0430\u043a\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u043b\u0443\u0447\u0448\u0435: \u043a\u0432\u0430\u0434\u0440\u0430\u0442, 4\u20137\u20138 \u0438\u043b\u0438 5\u20135?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u0423\u043d\u0438\u0432\u0435\u0440\u0441\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043f\u043e\u0431\u0435\u0434\u0438\u0442\u0435\u043b\u044f \u043d\u0435\u0442. \u0412\u044b\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u043f\u043e \u0443\u0434\u043e\u0431\u0441\u0442\u0432\u0443: \u043a\u0432\u0430\u0434\u0440\u0430\u0442 \u0437\u0430\u0434\u0430\u0451\u0442 \u0440\u0430\u0432\u043d\u044b\u0435 \u044d\u0442\u0430\u043f\u044b, 4\u20137\u20138 \u0432\u043a\u043b\u044e\u0447\u0430\u0435\u0442 \u0431\u043e\u043b\u0435\u0435 \u0434\u043b\u0438\u043d\u043d\u0443\u044e \u0437\u0430\u0434\u0435\u0440\u0436\u043a\u0443 \u0438 \u0432\u044b\u0434\u043e\u0445, \u0430 5\u20135 \u043e\u0431\u0445\u043e\u0434\u0438\u0442\u0441\u044f \u0431\u0435\u0437 \u043f\u0430\u0443\u0437. \u0414\u0438\u0441\u043a\u043e\u043c\u0444\u043e\u0440\u0442 \u2014 \u043f\u0440\u0438\u0447\u0438\u043d\u0430 \u0438\u0437\u043c\u0435\u043d\u0438\u0442\u044c \u0440\u0435\u0436\u0438\u043c \u0438\u043b\u0438 \u043e\u0441\u0442\u0430\u043d\u043e\u0432\u0438\u0442\u044c\u0441\u044f.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1789561035140\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u0427\u0442\u043e \u0434\u0435\u043b\u0430\u0442\u044c, \u0435\u0441\u043b\u0438 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u0440\u0443\u0436\u0438\u0442\u0441\u044f \u0433\u043e\u043b\u043e\u0432\u0430?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u041f\u0440\u0435\u043a\u0440\u0430\u0442\u0438\u0442\u0435 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u0435 \u0438 \u0434\u044b\u0448\u0438\u0442\u0435 \u043e\u0431\u044b\u0447\u043d\u043e. \u041d\u0435 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u0439\u0442\u0435 \u0447\u0435\u0440\u0435\u0437 \u0433\u043e\u043b\u043e\u0432\u043e\u043a\u0440\u0443\u0436\u0435\u043d\u0438\u0435, \u043d\u0435\u0445\u0432\u0430\u0442\u043a\u0443 \u0432\u043e\u0437\u0434\u0443\u0445\u0430 \u0438\u043b\u0438 \u0434\u0440\u0443\u0433\u043e\u0435 \u043d\u0435\u043f\u0440\u0438\u044f\u0442\u043d\u043e\u0435 \u043e\u0449\u0443\u0449\u0435\u043d\u0438\u0435. \u0415\u0441\u043b\u0438 \u0441\u0438\u043c\u043f\u0442\u043e\u043c\u044b \u043d\u0435 \u043f\u0440\u043e\u0445\u043e\u0434\u044f\u0442 \u0438\u043b\u0438 \u043f\u043e\u0432\u0442\u043e\u0440\u044f\u044e\u0442\u0441\u044f, \u043e\u0431\u0440\u0430\u0442\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u043c\u0435\u0434\u0438\u0446\u0438\u043d\u0441\u043a\u043e\u0439 \u043f\u043e\u043c\u043e\u0449\u044c\u044e.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1789561042304\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">\u041f\u043e\u043c\u043e\u0433\u0443\u0442 \u043b\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043f\u0440\u0438 \u043f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u0439 \u0442\u0440\u0435\u0432\u043e\u0433\u0435 \u0438\u0437-\u0437\u0430 \u0442\u043e\u0440\u0433\u043e\u0432\u043b\u0438?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>\u041e\u043d\u0438 \u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0442\u044c \u0447\u0430\u0441\u0442\u044c\u044e \u043e\u0442\u0434\u044b\u0445\u0430, \u043d\u043e \u043d\u0435 \u0437\u0430\u043c\u0435\u043d\u044f\u044e\u0442 \u043f\u043e\u043c\u043e\u0449\u044c \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u0430. \u0415\u0441\u043b\u0438 \u0442\u0440\u0435\u0432\u043e\u0433\u0430 \u043c\u0435\u0448\u0430\u0435\u0442 \u0441\u043f\u0430\u0442\u044c, \u0440\u0430\u0431\u043e\u0442\u0430\u0442\u044c \u0438\u043b\u0438 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\u043e\u0431\u043d\u043e\u0432\u0438\u0442\u044c \u0433\u0440\u0430\u0444\u0438\u043a. \u041a\u0440\u0438\u043f\u0442\u043e\u0440\u044b\u043d\u043e\u043a \u0440\u0430\u0431\u043e\u0442\u0430\u0435\u0442 \u043a\u0440\u0443\u0433\u043b\u043e\u0441\u0443\u0442\u043e\u0447\u043d\u043e, \u043d\u043e \u0432\u0430\u043c \u043d\u0435&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10035,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trading"],"_links":{"self":[{"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/posts\/10028","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/comments?post=10028"}],"version-history":[{"count":8,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/posts\/10028\/revisions"}],"predecessor-version":[{"id":10040,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/posts\/10028\/revisions\/10040"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/media\/10035"}],"wp:attachment":[{"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/media?parent=10028"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/categories?post=10028"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/woolypooly.com\/ru\/blog\/wp-json\/wp\/v2\/tags?post=10028"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}