{"id":10676,"date":"2026-06-22T13:13:58","date_gmt":"2026-06-22T13:13:58","guid":{"rendered":"https:\/\/asanacreatives.com\/?p=10676"},"modified":"2026-06-22T13:15:29","modified_gmt":"2026-06-22T13:15:29","slug":"nerw-bledny-klucz-do-spokoju-zdrowia-i-rownowagi","status":"publish","type":"post","link":"https:\/\/asanacreatives.com\/en\/nerw-bledny-klucz-do-spokoju-zdrowia-i-rownowagi\/","title":{"rendered":"Nerw b\u0142\u0119dny – klucz do spokoju, zdrowia i r\u00f3wnowagi"},"content":{"rendered":"

Czym <\/span>jest <\/span>nerw <\/span>b\u0142\u0119dny?<\/span><\/h2>\n

Nerw <\/span>b\u0142\u0119dny (<\/span>\u0142ac. <\/span>nervus <\/span>vagus<\/span><\/em>) <\/span>to <\/span>jeden <\/span>z <\/span>najwa\u017cniejszych <\/span>nerw\u00f3w <\/span>w <\/span>naszym <\/span>ciele <\/span>i <\/span>g\u0142\u00f3wny <\/span>element <\/span>uk\u0142adu <\/span>przywsp\u00f3\u0142czulnego. <\/span>Jest <\/span>dziesi\u0105tym <\/span>nerwem <\/span>czaszkowym <\/span>i <\/span>rozci\u0105ga <\/span>si\u0119 <\/span>od <\/span>m\u00f3zgu <\/span>a\u017c <\/span>do <\/span>jamy <\/span>brzusznej, <\/span>\u0142\u0105cz\u0105c <\/span>po <\/span>drodze <\/span>wiele <\/span>kluczowych <\/span>narz\u0105d\u00f3w.<\/span><\/p>\n

Jego <\/span>nazwa \u201e<\/span>b\u0142\u0119dny\u201d <\/span>nie <\/span>jest <\/span>przypadkowa \u2013 <\/span>oznacza \u201e<\/span>w\u0119druj\u0105cy\u201d, <\/span>poniewa\u017c <\/span>jego <\/span>przebieg <\/span>obejmuje <\/span>wiele <\/span>obszar\u00f3w <\/span>organizmu, <\/span>m.in. <\/span>serce, <\/span>p\u0142uca, <\/span>\u017co\u0142\u0105dek <\/span>i <\/span>jelita.<\/span><\/p>\n

Jak\u0105 <\/span>funkcj\u0119 <\/span>pe\u0142ni <\/span>nerw <\/span>b\u0142\u0119dny?<\/span><\/h2>\n

Nerw <\/span>b\u0142\u0119dny <\/span>odpowiada <\/span>przede <\/span>wszystkim <\/span>za <\/span>regulacj\u0119 <\/span>proces\u00f3w, <\/span>kt\u00f3re <\/span>dziej\u0105 <\/span>si\u0119 <\/span>automatycznie<\/span><\/strong>, <\/span>bez <\/span>naszej <\/span>\u015bwiadomej <\/span>kontroli.<\/span><\/p>\n

Do <\/span>jego <\/span>g\u0142\u00f3wnych <\/span>funkcji <\/span>nale\u017c\u0105:<\/span><\/p>\n

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    spowalnianie <\/span>pracy <\/span>serca<\/span><\/p>\n<\/li>\n

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    wspieranie <\/span>trawienia<\/span><\/p>\n<\/li>\n

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    regulacja <\/span>oddechu<\/span><\/p>\n<\/li>\n

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    wp\u0142yw <\/span>na <\/span>reakcje <\/span>stresowe<\/span><\/p>\n<\/li>\n

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    kontrola <\/span>stan\u00f3w <\/span>zapalnych<\/span><\/p>\n<\/li>\n

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    komunikacja <\/span>mi\u0119dzy <\/span>m\u00f3zgiem <\/span>a <\/span>jelitami<\/span><\/p>\n<\/li>\n<\/ul>\n

    To <\/span>w\u0142a\u015bnie <\/span>dzi\u0119ki <\/span>niemu <\/span>organizm <\/span>potrafi <\/span>przej\u015b\u0107 <\/span>ze <\/span>stanu \u201e<\/span>walki <\/span>lub <\/span>ucieczki\u201d <\/span>do <\/span>stanu <\/span>relaksu <\/span>i <\/span>regeneracji.<\/span><\/p>\n

    Nerw <\/span>b\u0142\u0119dny <\/span>a <\/span>stres<\/span><\/h2>\n

    Wsp\u00f3\u0142czesny <\/span>styl <\/span>\u017cycia <\/span>sprawia, <\/span>\u017ce <\/span>wiele <\/span>os\u00f3b <\/span>funkcjonuje <\/span>w <\/span>ci\u0105g\u0142ym <\/span>napi\u0119ciu. <\/span>W <\/span>takich <\/span>warunkach <\/span>nerw <\/span>b\u0142\u0119dny <\/span>cz\u0119sto <\/span>dzia\u0142a <\/span>mniej <\/span>efektywnie.<\/span><\/p>\n

    Gdy <\/span>jego <\/span>aktywno\u015b\u0107 <\/span>jest <\/span>niska, <\/span>mog\u0105 <\/span>pojawi\u0107 <\/span>si\u0119:<\/span><\/p>\n

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      przewlek\u0142y <\/span>stres<\/span><\/p>\n<\/li>\n

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      problemy <\/span>z <\/span>trawieniem<\/span><\/p>\n<\/li>\n

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      uczucie <\/span>napi\u0119cia <\/span>i <\/span>niepokoju<\/span><\/p>\n<\/li>\n

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      zaburzenia <\/span>snu<\/span><\/p>\n<\/li>\n

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      zm\u0119czenie<\/span><\/p>\n<\/li>\n<\/ul>\n

      S <\/span>kolei <\/span>dobrze <\/span>funkcjonuj\u0105cy <\/span>nerw <\/span>b\u0142\u0119dny <\/span>pomaga <\/span>organizmowi <\/span>szybciej <\/span>wraca\u0107 <\/span>do <\/span>r\u00f3wnowagi <\/span>po <\/span>stresie.<\/span><\/p>\n

      Objawy <\/span>zaburze\u0144 <\/span>pracy <\/span>nerwu <\/span>b\u0142\u0119dnego<\/span><\/h2>\n

      Nieprawid\u0142owa <\/span>praca <\/span>nerwu <\/span>b\u0142\u0119dnego <\/span>mo\u017ce <\/span>objawia\u0107 <\/span>si\u0119 <\/span>w <\/span>r\u00f3\u017cny <\/span>spos\u00f3b, <\/span>cz\u0119sto <\/span>niespecyficzny:<\/span><\/p>\n

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        ko\u0142atanie <\/span>serca<\/span><\/p>\n<\/li>\n

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        zawroty <\/span>g\u0142owy<\/span><\/p>\n<\/li>\n

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        problemy <\/span>jelitowe (<\/span>np. <\/span>wzd\u0119cia, <\/span>zaparcia)<\/span><\/p>\n<\/li>\n

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        trudno\u015bci <\/span>z <\/span>oddychaniem<\/span><\/p>\n<\/li>\n

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        nadwra\u017cliwo\u015b\u0107 <\/span>na <\/span>stres<\/span><\/p>\n<\/li>\n

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        uczucie \u201e<\/span>zamro\u017cenia\u201d <\/span>lub <\/span>braku <\/span>energii<\/span><\/p>\n<\/li>\n<\/ul>\n

        Warto <\/span>jednak <\/span>pami\u0119ta\u0107, <\/span>\u017ce <\/span>objawy <\/span>te <\/span>mog\u0105 <\/span>mie\u0107 <\/span>wiele <\/span>przyczyn \u2013 <\/span>diagnoza <\/span>zawsze <\/span>powinna <\/span>by\u0107 <\/span>konsultowana <\/span>ze <\/span>specjalist\u0105.<\/span><\/p>\n

        Jak <\/span>pobudzi\u0107 <\/span>nerw <\/span>b\u0142\u0119dny?<\/span><\/h2>\n

        Istnieje <\/span>wiele <\/span>naturalnych <\/span>sposob\u00f3w <\/span>wspierania <\/span>aktywno\u015bci <\/span>nerwu <\/span>b\u0142\u0119dnego. <\/span>Oto <\/span>najskuteczniejsze:<\/span><\/p>\n

        1. <\/span>\u015awiadomy <\/span>oddech<\/span><\/h4>\n

        Powolny, <\/span>g\u0142\u0119boki <\/span>oddech (<\/span>zw\u0142aszcza <\/span>przeponowy) <\/span>aktywuje <\/span>uk\u0142ad <\/span>przywsp\u00f3\u0142czulny <\/span>i <\/span>uspokaja <\/span>organizm.<\/span><\/p>\n

        2. <\/span>Contact <\/span>z <\/span>zimnem<\/span><\/h4>\n

        Kr\u00f3tki <\/span>kontakt <\/span>z <\/span>zimn\u0105 <\/span>wod\u0105 (<\/span>np. <\/span>przemywanie <\/span>twarzy) <\/span>mo\u017ce <\/span>stymulowa\u0107 <\/span>nerw <\/span>b\u0142\u0119dny.<\/span><\/p>\n

        3. <\/span>Medytacja <\/span>i <\/span>uwa\u017cno\u015b\u0107<\/span><\/h4>\n

        Regularna <\/span>praktyka <\/span>mindfulness <\/span>pomaga <\/span>obni\u017cy\u0107 <\/span>poziom <\/span>stresu <\/span>i <\/span>poprawia <\/span>regulacj\u0119 <\/span>emocji.<\/span><\/p>\n

        4. <\/span>Ruch <\/span>i <\/span>joga<\/span><\/h4>\n

        \u0141agodna <\/span>aktywno\u015b\u0107 <\/span>fizyczna <\/span>wspiera <\/span>r\u00f3wnowag\u0119 <\/span>uk\u0142adu <\/span>nerwowego.<\/span><\/p>\n

        5. <\/span>\u015apiewanie <\/span>i <\/span>mruczenie<\/span><\/h4>\n

        Wibracje <\/span>w <\/span>obr\u0119bie <\/span>gard\u0142a <\/span>mog\u0105 <\/span>bezpo\u015brednio <\/span>pobudza\u0107 <\/span>nerw <\/span>b\u0142\u0119dny.<\/span><\/p>\n

        Nerw <\/span>b\u0142\u0119dny <\/span>a <\/span>jelita \u2013 <\/span>o\u015b <\/span>m\u00f3zg\u2013<\/span>brzuch<\/span><\/h2>\n

        Nerw <\/span>b\u0142\u0119dny <\/span>odgrywa <\/span>kluczow\u0105 <\/span>rol\u0119 <\/span>w <\/span>komunikacji <\/span>mi\u0119dzy <\/span>m\u00f3zgiem <\/span>a <\/span>uk\u0142adem <\/span>pokarmowym. <\/span>To <\/span>w\u0142a\u015bnie <\/span>on <\/span>wsp\u00f3\u0142tworzy <\/span>tzw. <\/span>o\u015b <\/span>m\u00f3zg\u2013<\/span>jelita<\/span><\/strong>.<\/span><\/p>\n

        Dzi\u0119ki <\/span>temu:<\/span><\/p>\n

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          emocje <\/span>mog\u0105 <\/span>wp\u0142ywa\u0107 <\/span>na <\/span>trawienie<\/span><\/p>\n<\/li>\n

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          stres <\/span>mo\u017ce <\/span>powodowa\u0107 <\/span>b\u00f3le <\/span>brzucha<\/span><\/p>\n<\/li>\n

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          stan <\/span>jelit <\/span>oddzia\u0142uje <\/span>na <\/span>nastr\u00f3j<\/span><\/p>\n<\/li>\n<\/ul>\n

          Coraz <\/span>wi\u0119cej <\/span>bada\u0144 <\/span>pokazuje, <\/span>\u017ce <\/span>zdrowie <\/span>psychiczne <\/span>i <\/span>fizyczne <\/span>s\u0105 <\/span>ze <\/span>sob\u0105 <\/span>\u015bci\u015ble <\/span>powi\u0105zane <\/span>w\u0142a\u015bnie <\/span>poprzez <\/span>ten <\/span>mechanizm.<\/span><\/p>\n

          Jak <\/span>dba\u0107 <\/span>o <\/span>nerw <\/span>b\u0142\u0119dny <\/span>na <\/span>co <\/span>dzie\u0144?<\/span><\/h3>\n

          Aby <\/span>wspiera\u0107 <\/span>jego <\/span>prawid\u0142owe <\/span>dzia\u0142anie, <\/span>warto:<\/span><\/p>\n

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            zadba\u0107 <\/span>o <\/span>regularny <\/span>sen<\/span><\/p>\n<\/li>\n

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            ograniczy\u0107 <\/span>przewlek\u0142y <\/span>stres<\/span><\/p>\n<\/li>\n

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            praktykowa\u0107 <\/span>spokojny <\/span>oddech<\/span><\/p>\n<\/li>\n

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            dba\u0107 <\/span>o <\/span>diet\u0119 <\/span>i <\/span>mikrobiot\u0119 <\/span>jelitow\u0105<\/span><\/p>\n<\/li>\n

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            wprowadzi\u0107 <\/span>codzienny <\/span>ruch<\/span><\/p>\n<\/li>\n<\/ul>\n

            To <\/span>drobne <\/span>nawyki, <\/span>kt\u00f3re <\/span>w <\/span>d\u0142u\u017cszej <\/span>perspektywie <\/span>maj\u0105 <\/span>ogromny <\/span>wp\u0142yw <\/span>na <\/span>funkcjonowanie <\/span>ca\u0142ego <\/span>organizmu.<\/span><\/p>\n

            Dlaczego <\/span>w <\/span>jodze <\/span>tak <\/span>cz\u0119sto <\/span>do <\/span>niego <\/span>wracamy?<\/span><\/h2>\n

            Bo <\/span>praktyka <\/span>jogi <\/span>nie <\/span>zaczyna <\/span>si\u0119 <\/span>od <\/span>pozycji.<\/span>
            Zaczyna <\/span>si\u0119 <\/span>od <\/span>uk\u0142adu <\/span>nerwowego.<\/span><\/p>\n

            Je\u015bli <\/span>cia\u0142o <\/span>jest <\/span>w <\/span>napi\u0119ciu, <\/span>\u017cadna <\/span>asana <\/span>nie <\/span>b\u0119dzie <\/span>naprawd\u0119 \u201e<\/span>otwarta\u201d.<\/span>
            Je\u015bli <\/span>oddech <\/span>jest <\/span>p\u0142ytki, <\/span>ruch <\/span>b\u0119dzie <\/span>tylko <\/span>form\u0105.<\/span><\/p>\n

            To <\/span>w\u0142a\u015bnie <\/span>aktywacja <\/span>nerwu <\/span>b\u0142\u0119dnego <\/span>sprawia, <\/span>\u017ce:<\/span><\/p>\n

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              oddech <\/span>si\u0119 <\/span>pog\u0142\u0119bia<\/span><\/p>\n<\/li>\n

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              cia\u0142o <\/span>zaczyna <\/span>puszcza\u0107 <\/span>napi\u0119cia<\/span><\/p>\n<\/li>\n

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              umys\u0142 <\/span>si\u0119 <\/span>wycisza<\/span><\/p>\n<\/li>\n

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              pojawia <\/span>si\u0119 <\/span>poczucie <\/span>bezpiecze\u0144stwa<\/span><\/p>\n<\/li>\n<\/ul>\n

              I <\/span>dopiero <\/span>wtedy <\/span>zaczyna <\/span>si\u0119 <\/span>prawdziwa <\/span>praktyka.<\/span><\/p>\n

              Jak <\/span>poczu\u0107 <\/span>nerw <\/span>b\u0142\u0119dny <\/span>na <\/span>macie?<\/span><\/h2>\n

              Nie <\/span>chodzi <\/span>o \u201e<\/span>robienie <\/span>wi\u0119cej\u201d.<\/span>
              Chodzi <\/span>o <\/span>tworzenie <\/span>warunk\u00f3w, <\/span>w <\/span>kt\u00f3rych <\/span>cia\u0142o <\/span>mo\u017ce <\/span>odpu\u015bci\u0107.<\/span><\/p>\n

              1. <\/span>Wyd\u0142u\u017cony <\/span>wydech<\/span><\/h3>\n

              Zacznij <\/span>od <\/span>oddechu.<\/span>
              Nie <\/span>pog\u0142\u0119biaj <\/span>wdechu <\/span>na <\/span>si\u0142\u0119 \u2013 <\/span>pozw\u00f3l, <\/span>\u017ceby <\/span>wydech <\/span>by\u0142 <\/span>d\u0142u\u017cszy, <\/span>mi\u0119kki.<\/span><\/p>\n

              To <\/span>jeden <\/span>z <\/span>najprostszych <\/span>sygna\u0142\u00f3w <\/span>dla <\/span>cia\u0142a: <\/span>jest <\/span>bezpiecznie<\/span><\/em>.<\/span><\/p>\n

              2. <\/span>Zatrzymanie <\/span>mi\u0119dzy <\/span>asanami<\/span><\/h3>\n

              Nie <\/span>przechod\u017a <\/span>od <\/span>razu <\/span>dalej.<\/span>
              Zosta\u0144 <\/span>na <\/span>chwil\u0119. <\/span>Poczuj <\/span>echo <\/span>ruchu.<\/span><\/p>\n

              To <\/span>w\u0142a\u015bnie <\/span>w <\/span>tych <\/span>pauzach <\/span>uk\u0142ad <\/span>nerwowy <\/span>si\u0119 <\/span>reguluje.<\/span><\/p>\n

              3. <\/span>Pozycje, <\/span>kt\u00f3re <\/span>nie <\/span>wymagaj\u0105 <\/span>wysi\u0142ku<\/span><\/h3>\n

              Nie <\/span>ka\u017cda <\/span>praktyka <\/span>musi <\/span>by\u0107 <\/span>intensywna.<\/span><\/p>\n

              Czasem <\/span>najwi\u0119ksz\u0105 <\/span>prac\u0105 <\/span>jest:<\/span><\/p>\n

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                podparcie <\/span>cia\u0142a<\/span><\/p>\n<\/li>\n

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                zamkni\u0119cie <\/span>oczu<\/span><\/p>\n<\/li>\n

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                oddanie <\/span>ci\u0119\u017caru<\/span><\/p>\n<\/li>\n<\/ul>\n

                To <\/span>przestrze\u0144, <\/span>w <\/span>kt\u00f3rej <\/span>nerw <\/span>b\u0142\u0119dny <\/span>naprawd\u0119 <\/span>dochodzi <\/span>do <\/span>g\u0142osu.<\/span><\/p>\n

                4. <\/span>D\u017awi\u0119k <\/span>i <\/span>wibracja<\/span><\/h3>\n

                Cichy <\/span>wydech <\/span>z <\/span>d\u017awi\u0119kiem, <\/span>mruczenie, <\/span>mantra.<\/span>
                Delikatne <\/span>wibracje <\/span>w <\/span>gardle <\/span>maj\u0105 <\/span>bezpo\u015bredni <\/span>wp\u0142yw <\/span>na <\/span>ten <\/span>nerw.<\/span><\/p>\n

                To <\/span>subtelne, <\/span>ale <\/span>bardzo <\/span>g\u0142\u0119bokie <\/span>narz\u0119dzie.<\/span><\/p>\n

                Nerw <\/span>b\u0142\u0119dny <\/span>to <\/span>niezwykle <\/span>wa\u017cny <\/span>element <\/span>naszego <\/span>uk\u0142adu <\/span>nerwowego, <\/span>kt\u00f3ry <\/span>odpowiada <\/span>za <\/span>r\u00f3wnowag\u0119 <\/span>mi\u0119dzy <\/span>napi\u0119ciem <\/span>a <\/span>relaksem. <\/span>Jego <\/span>prawid\u0142owe <\/span>funkcjonowanie <\/span>wp\u0142ywa <\/span>nie <\/span>tylko <\/span>na <\/span>zdrowie <\/span>fizyczne, <\/span>ale <\/span>tak\u017ce <\/span>psychiczne.<\/span><\/p>\n

                W <\/span>\u015bwiecie <\/span>pe\u0142nym <\/span>bod\u017ac\u00f3w <\/span>i <\/span>stresu <\/span>warto <\/span>\u015bwiadomie <\/span>wspiera\u0107 <\/span>jego <\/span>dzia\u0142anie \u2013 <\/span>poprzez <\/span>oddech, <\/span>ruch <\/span>i <\/span>codzienne <\/span>rytua\u0142y <\/span>wyciszenia.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                Czym jest nerw b\u0142\u0119dny? Nerw b\u0142\u0119dny (\u0142ac. nervus vagus) to jeden z najwa\u017cniejszych nerw\u00f3w w naszym ciele i g\u0142\u00f3wny element uk\u0142adu przywsp\u00f3\u0142czulnego. Jest dziesi\u0105tym nerwem czaszkowym i rozci\u0105ga si\u0119 od…<\/p>","protected":false},"author":2,"featured_media":8833,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81],"tags":[],"class_list":["post-10676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychologia"],"_links":{"self":[{"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/posts\/10676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/comments?post=10676"}],"version-history":[{"count":3,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/posts\/10676\/revisions"}],"predecessor-version":[{"id":10936,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/posts\/10676\/revisions\/10936"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/media\/8833"}],"wp:attachment":[{"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/media?parent=10676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/categories?post=10676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/asanacreatives.com\/en\/wp-json\/wp\/v2\/tags?post=10676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}