3 Ukuzivocavoca Ukuphefumula Ukubhekana Nokucindezeleka

-Delile

• Ukuphefumula Ukuphefumula
• Ukuphefumula Okuhambisanayo
• Umoya Onika Amandla
• Buyekeza kwe-

Awucabangi kabili ngakho kepha, njengezinto eziningi ezithathwa kalula, ukuphefumula kunomthelela omkhulu ezimweni, engqondweni nasemzimbeni. Futhi ngenkathi uzivocavoca ukuphefumula kwengcindezi yenza abakushoyo futhi, uh, unciphise ukucindezeleka, akuyona into kuphela abayithuthukisayo: Bangakhuphula konke kusuka ebumnandini bezocansi kuya kwikhwalithi yokulala. (Ungaphefumula ngisho nendlela yakho eya emzimbeni oqinile.)

Kepha kungani, empeleni, ukuphefumula kunomthelela onamandla kangaka emzimbeni? "Okufakwayo okuvela ohlelweni lokuphefumula kuthumela imiyalezo ebaluleke kakhulu ubuchopho obutholayo," kusho uPatricia Gerbarg, M.D., umbhali okanye naye. Amandla Okwelapha Esiphefumulweni futhi umsunguli weBreath-Body-Mind.com. "Uma kukhona okungahambi kahle ngokuphefumula kwakho futhi ungakulungisi kungakapheli mizuzwana, ufile. Ngakho-ke noma yini eshintshayo ohlelweni lokuphefumula kufanele ibekwe eqhulwini futhi ithole ukunakekelwa okuphelele kobuchopho."

Ukushintsha izinga nephethini yokuphefumula nakho kuthinta indlela i-autonomic nervous system (ANS) esebenza ngayo, kuchaza uGerbarg. Lapho uhlelo lwezinzwa oluzwelayo-ingxenye ye-ANS esihlangana nayo nemodi yokulwa-noma-indiza-yenziwe yasebenza, umzimba wakho uhlala uphapheme futhi ulungele usongo. Izinhlobo ezithile zokuphefumula okusheshayo zingasiza ukwenza lesi simiso sisebenze, kuyilapho ezinye izivivinyo zokuphefumula kancane zingasiza ukubuyisela lokhu kujabula futhi kunciphise inani le-adrenaline egijima emzimbeni wakho, uyachaza. Ngasikhathi sinye, amasu okuphefumula ngokunensa enza kusebenze uhlelo lwezinzwa lwe-parasympathetic lwe-counter-balancing, olusebenzayo ukwehlisa izinga lokushaya kwenhliziyo, lubuyise imithombo yamandla, linciphise ukuvuvukala, futhi lithumele imiyalezo ebuchosheni ukuthi manje ingakhululeka futhi iqale ukukhipha ama-hormone anenzuzo. (Lawa mafutha abalulekile ekusizeni ukucindezeleka angasiza, nawo.)

Ngakho-ke, hlobo luni lwamasu esikhuluma ngawo? Sibe nochwepheshe abahlukanisa izivivinyo zokuphefumula ezintathu ezinenzuzo kakhulu ukuze wehlise ingcindezi, uthole amandla emini, futhi sikusize ulale kangcono ebusuku.

Ukuphefumula Ukuphefumula

Lokhu kubizwa nangokuthi ukuphefumula okungu-diaphragmatic, ukuphefumula kwesisu, nokuphefumula kwesisu, lokhu kuvivinya ukuphefumula kwengcindezi kunciphisa umfutho wegazi, ukushaya kwenhliziyo, nokukhiqiza kwakho ama-hormone okucindezeleka, kuchaza uKathleen Hall, isazi sengcindezi esizinze e-Atlanta futhi ongumsunguli we-The Mindful Living Network.

Izame: Beka isandla esisodwa esifubeni sakho esinye esiswini sakho. Thatha umoya ojulile ngekhala lakho, uzwe isisu sakho sikhula njengoba amaphaphu akho egcwala umoya-mpilo. Faka kancane kancane izibalo ezine, bese ukhipha kancane kancane emlonyeni wakho ukubala okune. Yenza u-6-8 uhamba kancane, uphefumule kanzima ngomzuzu imizuzu emihlanu ngasikhathi.

Ukuphefumula Okuhambisanayo

Le ndlela iwukuphefumula okuyisisekelo okuyisisekelo, futhi iphinda iveze isimo esihle sasemini sokuzola ngokuqapha. Ukuze ikudakise, njengokuthi uma ufuna ukulala, ukhulisa ubude bokukhipha umoya, kusho uGerbarg.

Izame: Hlala noma ulale. Vala amehlo akho bese, uphefumula cishe ukuphefumula okuyisihlanu ngomzuzu ngamakhala akho, uphefumulele ngobumnene izibalo ezine bese ukhipha izibalo ezine. Khulisa ukuphuma kwe-exhale kube ngamanani ayisithupha we-sedation.

Umoya Onika Amandla

Yeqa i-caffeine—lokhu kuvivinya umzimba kuphefumula kuvuselela ukugeleza komoyampilo, okuvusa ingqondo nomzimba wakho, kusho uHall.

Izame: Beka isandla esisodwa esifubeni sakho esinye esiswini sakho. Thatha ngamafuphi, i-staccato, uphefumula ngamakhala akho, ugcwalise isisu sakho. Faka umoya ngokushesha nangokujule ngaphezu kokubala okune, ume isikhashana, bese uphefumula ngokushesha ngomlomo wakho. Yenza u-8-10 osheshayo, ophefumulayo ojulile ngomzuzu imizuzu emithathu ngasikhathi. Yima uma uthola i-lightheaded.

Buyekeza kwe-