Ukuphefumula Kwebhokisi

-Delile

• Ukuqala ngokuphefumula kwebhokisi
• Isinyathelo 1: Khipha kancane kancane
• Isinyathelo 2: Hola kancane
• Isinyathelo 3: Bamba umoya wakho
• Isinyathelo 4: Khipha futhi
• Isinyathelo 5: Bamba umoya wakho futhi
• Izinzuzo zokuphefumula kwebhokisi
• Amathiphu Wabasaqalayo

Kuyini ukuphefumula kwebhokisi?

Ukuphefumula ngebhokisi, okwaziwa nangokuthi ukuphefumula okuyisikwele, kuyindlela esetshenziswa lapho uthatha ukuphefumula okuhamba kancane, okujulile. Kungakhulisa ukusebenza nokugxila ngenkathi futhi kuyisidakamizwa sokunciphisa ukucindezela. Kubizwa nangokuthi ukuphefumula okuyizikwele ezine.

Le ndlela ingaba lusizo kunoma ngubani, ikakhulukazi labo abafuna ukuzindla noma ukunciphisa ukucindezeleka. Isetshenziswa yiwo wonke umuntu kusuka kubasubathi kuya kuma-US Navy SEALs, amaphoyisa, nabahlengikazi.

Ungakuthola kuwusizo ikakhulukazi uma unesifo samaphaphu esifana nesifo esingamahlalakhona sokuphazamiseka kwamaphaphu (COPD).

Ukuqala ngokuphefumula kwebhokisi

Ngaphambi kokuba uqale, qiniseka ukuthi uhlezi uqonde esihlalweni esintofontofo izinyawo zakho ziyisicaba phansi. Zama ukuba sendaweni engenakho ukucindezeleka, enokuthula lapho ungagxila khona ekuphefumuleni kwakho.

Ukugcina izandla zakho zikhululekile ethangeni lakho izintende zibheke phezulu, gxila ekumeni kwakho. Kufanele uhlale uqonde. Lokhu kuzokusiza uthathe umoya ojulile.

Uma usulungile, qala ngesinyathelo 1.

Isinyathelo 1: Khipha kancane kancane

Ukuhlala uqonde, khipha kancane kancane emlonyeni wakho, ukhiphe wonke umoya-mpilo emaphashini akho. Gxila kule nhloso futhi uqaphele okwenzayo.

Isinyathelo 2: Hola kancane

Faka umoya kancane nangokujulile ngamakhala akho ukuze ubale amane. Kulesi sinyathelo, bala uye kancane kancane ekhanda lakho.

Yizwa umoya ugcwalise amaphaphu akho, isigaba esisodwa ngasikhathi, kuze kube yilapho amaphaphu akho egcwele ngokuphelele futhi umoya ungena esiswini sakho.

Isinyathelo 3: Bamba umoya wakho

Bamba umoya wakho ngokunye ukubala okuhamba kancane kwezine.

Isinyathelo 4: Khipha futhi

Khipha ngomlomo wakho isibalo esifanayo esisheshayo sesine, ukhiphe umoya emaphashini akho nasesiswini.

Qaphela umuzwa womoya oshiya amaphaphu akho.

Isinyathelo 5: Bamba umoya wakho futhi

Bamba umoya wakho ngokubala okuhamba kancane okufanayo ngaphambi kokuphinda le nqubo.

Izinzuzo zokuphefumula kwebhokisi

Ngokusho koMtholampilo iMayo, kunobufakazi obanele bokuthi ukuphefumula okujulile ngamabomu empeleni kungathulisa futhi kulawule uhlelo lwe-autonomic nervous system (ANS).

Lolu hlelo lulawula imisebenzi yomzimba engazibandakanyi njengokushisa. Inganciphisa umfutho wegazi futhi inikeze umuzwa wokuthula cishe ngokushesha.

Ukuphefumula kancane kuvumela i-CO₂ ukwakha egazini. Ukwanda kwegazi i-CO₂ ithuthukisa impendulo ye-cardio-inhibitory ye-vagus nerve lapho ukhipha futhi ivuselela uhlelo lwakho lwe-parasympathetic. Lokhu kuveza umuzwa ozolile futhi okhululekile engqondweni nasemzimbeni.

Ukuphefumula ngamabhokisi kunganciphisa ukucindezeleka futhi kuthuthukise imizwa yakho. Lokho kwenza kube ukwelashwa okwehlukile kwezimo ezinjengesifo sokukhathazeka esijwayelekile (i-GAD), i-panic disorder, i-post-traumatic stress disorder (PTSD), kanye nokudangala.

Kungasiza futhi ekwelapheni ukulala ngokukuvumela ukuthi wehlise isimiso sakho sezinzwa ebusuku ngaphambi kokulala. Ukuphefumula kwebhokisi kungasebenza kahle ekusizeni ngokuphathwa kobuhlungu.

Amathiphu Wabasaqalayo

Uma umusha ekuphefumuleni ngebhokisi, kungahle kube nzima ukukuthola. Ungathola isiyezi ngemuva kwemijikelezo embalwa. Lokhu kuvamile. Njengoba uyenza njalo, uzokwazi ukuhamba isikhathi eside ngaphandle kwesiyezi. Uma uthola isiyezi, hlala uhleli umzuzu bese uqalisa ukuphefumula okujwayelekile.

Ukukusiza ukuthi ugxile ekuphefumuleni kwakho, thola indawo ethule, ekhanyayo ukuze uzijwayeze ukuphefumula kwebhokisi. Lokhu akudingekile nakancane ukwenza le ndlela, kepha kungakusiza ukuthi ugxile enkambisweni uma umusha kuyo.

Ngokufanelekile, uzofuna ukuphinda umjikelezo wokuphefumula kwebhokisi amahlandla amane ngasikhathi sinye.

Ingabe ukuphefumula kwebhokisi izikhathi eziningana ngosuku njengoba kudingeka ukuze wehlise izinzwa zakho futhi unciphise ukucindezeleka.