3 Amasu Okuphefumula Angathuthukisa Impilo Yakho

-Delile

• 1. Phefumula Ngobathathu
• 2. Setha Inhloso
• 3. Yakha Amandla
• Buyekeza kwe-

Umdlandla omusha wokuphila kahle umayelana nokuhogela umoya kanye nokukhipha umoya, njengoba abantu bethutheleka emakilasini omsebenzi wokuphefumula. Abalandeli bathi izivivinyo zokuphefumula ezinesigqi zibasiza ukuthi benze izinqumo ezinzima futhi baqale izinguquko ezinkulu. "Ukuphefumula kuyayithulisa imicabango, kukuvumela ukuba uxhumane nomzimba nemizwa yakho," kusho uSara Silverstein, uthisha osebenza ngomoya eBrooklyn, eNew York. Futhi uma isitudiyo singalungile, ungakwenza ngokwakho. Nansi indlela yokuqalisa.

1. Phefumula Ngobathathu

Kunezinhlobo ezahlukahlukene zamaphethini okuphefumula, kepha okuyisisekelo ukuphefumula okuyizingxenye ezintathu. Ukuze uzijwayeze, phefumulela ngaphakathi esiswini sakho uphinde uphinde ungene esifubeni sakho, bese ukhipha wonke umlomo wakho. Phinda imizuzu eyisikhombisa ukuya kwengama-35.

"Ufuna ukwenza umoya ofanayo ngokuphindaphindiwe, ngakho-ke uthola i-oxygen enhle, futhi iphethini yesigqi ikuvumela ukuthi uphume emicabangweni yakho," kusho uSilverstein. Lokho kumnika umoya-mpilo kunamandla: "Uma uphefumula ngokushesha, ususa i-carbon dioxide eyengeziwe, i-molecule ene-asidi. Lokhu kuguqula igazi lakho i-pH libe yi-alkaline ethe xaxa, okudala ukudubula okwandayo kwezinzwa zakho kanye nezinzwa zemoto, kanye nama-neurons ohlelweni lwezinzwa oluzimele, "kusho u-Alexandra Palma, MD, udokotela weParsley Health. Ungaqaphela ukuthokomala okumnandi emzimbeni wakho wonke noma nokuphakama okujabulisayo. (Okuhlobene: Le ndlela ye-Belly Breathing Izothuthukisa Umkhuba Wakho We-Yoga)

2. Setha Inhloso

Yazi ukuthi yini ofuna ukuyithola ngokuphefumula. Ingabe unethemba lokuvula ubuciko? Xazulula inkinga yomuntu siqu?

"Kungaba usizo ukuqala ngenhloso ethile ngoba umoya ukuvumela ukuthi uhlole okuthile obekusengqondweni yakho noma okugcinwe emzimbeni wakho futhi kukuvumela ukuthi ube nombono omusha," kusho uSilverstein. Kodwa vumelana nezimo futhi. "Kwesinye isikhathi ingqondo yakho ithatha uhlangothi lwesobunxele. Qengqa nayo," esho. Ukuzama ukulawula imicabango yakho kungaphazamisa iseshini. (Yile ndlela okufanele uphefumule ngayo ngesikhathi sokusebenza kwakho.)

3. Yakha Amandla

Ungasebenzisa ukuphefumula njengethuluzi lokuthuthukisa impilo yakho. "Kunobufakazi bokuthi lo mkhuba ungashintsha indlela amasosha ethu omzimba abhekana ngayo nokuvuvukala," kusho uDkt Palma. "Ucwaningo lwathola ukuthi izifundo ezifundiswe isimiso sokuphefumula zinezimpendulo ezimbalwa zokuvuvukala ezinzima ngemva kokuchayeka ubuthi bebhaktheriya kunalabo abangazange."

Ngokwethiyori, lokho kungakusiza ukuthi ululame ezinkingeni zokungezwani komzimba noma kubanda ngokushesha noma kukugcine ungaguli kwasekuqaleni, usho kanjalo. Qala ukuzijwayeza ngaphambi kwempova noma inkathi yomkhuhlane, lapho amasosha omzimba wakho edinga ukukhushulwa ngokwengeziwe. (Nazi izindlela eziningi zokususa izimpawu zokungezwani komzimba zonyaka.)

Buyekeza kwe-