Yini i-4-7-8 Technique Breathing?

-Delile

• Isebenza kanjani inqubo yokuphefumula engu-4-7-8?
• Ungakwenza kanjani
• Ezinye izindlela zokukusiza ulale

Indlela yokuphefumula eyi-4-7-8 iyindlela yokuphefumula eyenziwe nguDkt Andrew Weil. Kususelwa kunqubo yasendulo yeyoga ebizwa ngokuthi i-pranayama, esiza odokotela ukuthi bakwazi ukulawula ukuphefumula kwabo.

Uma kwenziwa njalo, kungenzeka ukuthi le ndlela ingasiza abanye abantu ukuthi balale esikhathini esifushane.

Isebenza kanjani inqubo yokuphefumula engu-4-7-8?

Izindlela zokuphefumula zenzelwe ukuletha umzimba esimweni sokuphumula okujulile. Amaphethini akhethekile afaka ukubamba umoya isikhathi esithile avumela umzimba wakho ukuthi ugcwalise umoya-mpilo wawo. Kusukela emaphashini ngaphandle, amasu afana no-4-7-8 anganikeza izitho zakho nezicubu zakho umfutho we-oxygen odingeka kakhulu.

Imikhuba yokuphumula iyasiza futhi ukubuyisela umzimba ebhalansi futhi ilawule impendulo yokulwa noma yendiza esizwayo lapho sicindezelekile. Lokhu kusiza kakhulu uma uhlangabezana nokungalali ngenxa yokukhathazeka noma ukukhathazeka ngokwenzeke namuhla - noma okungenzeka kwenzeke kusasa. Imicabango ezungezayo nokukhathazeka kungasivimba ekutheni sikwazi ukuphumula kahle.

Le ndlela ye-4-7-8 iphoqa ingqondo nomzimba ukuthi ubheke ekulawuleni umoya, kunokuphindisela izinkathazo zakho lapho ulala phansi ebusuku. Abaxhasi bathi ingadambisa inhliziyo egijimayo noma yehlise imizwa efriziwe. UDkt. Weil uze wayichaza “njengomuthi wokuthoba imvelo wesimiso sezinzwa.”

Umqondo jikelele wokuphefumula okungu-4-7-8 ungaqhathaniswa nemikhuba efana nale:

• Ukuphefumula kwempumulo ehlukile kuhilela ukuphefumulela ngaphakathi nangaphandle kwekhala elilodwa ngesikhathi ngenkathi ubambe elinye ikhala livaliwe.
• Ukuzindla kwengqondo ikhuthaza ukuphefumula okugxile ngenkathi iqondisa ukunaka kwakho kumzuzu wamanje.
• Ukubona ngamehlo kugxilisa ingqondo yakho endleleni nephethini yokuphefumula kwakho kwemvelo.
• Izithombe eziqondiswayo ikukhuthaza ukuthi ugxile kwimemori ejabulisayo noma indaba ezosusa ingqondo yakho ezinkingeni zakho njengoba uphefumula.

Abantu abathola ukuphazamiseka kokulala okuncane, ukukhathazeka, kanye nengcindezi bangathola ukuphefumula okungu-4-7-8 kusiza ekunqobeni ukuphazamiseka nokungena esimweni esikhululekile.

Ngokuhamba kwesikhathi nangokuzijwayeza okuphindaphindwayo, abasekeli bokuphefumula okungu-4-7-8 bathi kuba namandla ngokwengeziwe. Kuthiwa ekuqaleni, imiphumela yayo ayibonakali kangako. Ungazizwa unekhanda elincane lapho uqala ukulizama. Ukuzijwayeza ukuphefumula okungu-4-7-8 okungenani kabili ngosuku kungaveza imiphumela emikhulu kwabanye abantu kunalabo abakujwayela kanye.

Ungakwenza kanjani

Ukuzijwayeza ukuphefumula okungu-4-7-8, thola indawo yokuhlala noma ukulala kahle. Qiniseka ukuthi ujwayela ukuma kahle komzimba, ikakhulukazi lapho uqala. Uma usebenzisa le ndlela ukulala, ukulala phansi kungcono kakhulu.

Lungiselela lo mkhuba ngokuphumula ichopho lolimi lwakho ophahleni lomlomo wakho, khona kanye ngemuva kwamazinyo akho angaphambili angaphezulu. Uzodinga ukugcina ulimi lwakho lusebenza kulo lonke uhlelo. Kuthatha ukuzijwayeza ukugcina ukuhambisa ulimi lwakho lapho ukhipha. Ukukhipha umoya phakathi nokuphefumula okungu-4-7-8 kungaba lula kwabanye abantu lapho behlanza izindebe zabo.

Izinyathelo ezilandelayo kufanele zonke zenziwe kumjikelezo womoya owodwa:

1. Okokuqala, vumela izindebe zakho zihlukane.Yenza umsindo we-whooshing, ukhiphe ngokuphelele ngomlomo wakho.
2. Okulandelayo, vala izindebe zakho, uhogele buthule ngamakhala akho njengoba ubala ufike kane ekhanda lakho.
3. Bese, imizuzwana eyisikhombisa, bamba umoya wakho.
4. Yenza okunye ukukhipha okuphuma emlonyeni wakho imizuzwana eyisishiyagalombili.

Lapho uhogela futhi, uqala umjikelezo omusha wokuphefumula. Prakthiza leli phethini ngokuphefumula okugcwele okune.

Umoya obanjiwe (wemizuzwana eyisikhombisa) yingxenye ebucayi kakhulu yalo mkhuba. Kunconywa futhi ukuthi ujwayeze ukuphefumula okungu-4-7-8 ukuphefumula kane lapho uqala khona. Ungasebenza kancane kancane uze ufinyelele ekuphefumuleni okugcwele okuyisishiyagalombili.

Le ndlela yokuphefumula akufanele yenziwe endaweni lapho ungakulungele khona ukuphumula ngokuphelele. Yize kungadingeki ukuthi isetshenziselwe ukulala, isengabeka udokotela esimweni sokuphumula okujulile. Qiniseka ukuthi awudingi ukuthi uqaphele ngokugcwele ngokushesha ngemuva kokuzijwayeza imijikelezo yakho yokuphefumula.

Ezinye izindlela zokukusiza ulale

Uma uhlangabezana nokungalali okuncane ngenxa yokukhathazeka noma ukucindezeleka, ukuphefumula okungu-4-7-8 kungakusiza uthole konke okulahlekile. Kodwa-ke, uma le nqubo inganele yodwa, ingahlanganiswa ngempumelelo nokunye ukungenelela, okufana:

• imaski yokulala
• umshini womsindo omhlophe
• okufakwa ezindlebeni
• umculo wokuphumula
• ukusabalalisa amafutha abalulekile njenge-lavender
• ukunciphisa ukudla kwe-caffeine
• isikhathi sokulala i-yoga

Uma ukuphefumula okungu-4-7-8 kungasebenzi kuwe, enye inqubo efana nokuzindla kwengqondo noma izithombe eziqondisiwe kungenzeka ilingane kangcono.

Kwezinye izimo, ukulala kunzima kakhulu futhi kudinga ukungenelela kwezokwelapha. Ezinye izimo ezingabangela ukwephuza okukhulu kokulala zifaka:

• izinguquko ze-hormonal ngenxa yokunqamuka kokuya esikhathini
• imithi
• ukuphazamiseka kokusebenzisa izidakamizwa
• ukuphazamiseka kwengqondo njengokucindezeleka
• ukulala ubuthongo
• ukukhulelwa
• isifo somlenze esingenakuphumula
• izifo ezizimele

Uma uhlangabezana nokuqwasha njalo, okungamahlalakhona, noma okuqeda amandla, xhumana nodokotela wakho. Bangakudlulisela kuchwepheshe wezokulala, ozokwenza isifundo sokulala ukuze kutholakale imbangela yokuqwasha kwakho. Ukusuka lapho, bangasebenza nawe ukuthola ukwelashwa okufanele.