Qeqesha Umzimba Wakho Ukuzizwa Unengcindezi Ngalokhu Kuzivocavoca Okuphefumulayo

-Delile

• Uthole ukuthi kungenzeka ukuqeqesha umzimba wakho ukunciphisa ukucindezeleka. Kanjani?
• Wenza kanjani lo msebenzi wokuphefumula wengcindezi?
• Ingabe ukuzivocavoca kunethonya nhlobo kule nqubo?
• Ingabe ubuchopho bakho buyazuza kulo msebenzi wokuphefumula ukuze uthole ingcindezi, nawo?
• Kuthiwani ngabantu abacabanga ukuthi abanaso isikhathi?
• Buyekeza kwe-

Izintende ezijulukayo, inhliziyo egijimayo, nokuxhawula kubonakala kuyizimpendulo ezingenakugwemeka ezicindezelayo, kungakhathaliseki ukuthi umnqamulajuqu emsebenzini noma ukusebenza endaweni ye-karaoke. Kepha kuvela ukuthi, ungalawula ukuthi umzimba wakho uphendula kanjani ekucindezelekeni - futhi konke kuqala ngenhliziyo yakho, kusho uLeah Lagos, Psy.D., B.C.B., isazi sokusebenza kwengqondo somtholampilo esinelayisense kanye nombhali wencwadi Inhliziyo Yokuphefumula Kwenhliziyo (Ithenge, $ 16, bookshop.org).

Ufuna ukwazi? Lapha, iLagos yembula ukuvivinya ukuphefumula kwengcindezi okuzokusiza uzizwe uzolile ngezikhathi eziyinselele.

Uthole ukuthi kungenzeka ukuqeqesha umzimba wakho ukunciphisa ukucindezeleka. Kanjani?

"Okokuqala, kuyasiza ukuqonda ukuthi ingcindezi yenzani kuwe ngokomzimba. Ukushaya kwenhliziyo yakho kuyakhuphuka, futhi lokho kuthumela isignali ebuchosheni bakho ukushintshela kumodi yokulwa noma yokundiza. Imisipha yakho iyaqina, nokwenza kwakho izinqumo akulungile . Kulapho-ke kufika khona ukuguquguquka kwesilinganiso senhliziyo (HRV), okuyisikhathi esiphakathi kokushaya kwenhliziyo okukodwa nokunye.I-HRV eqinile, eqinile enesikhathi esengeziwe phakathi kokushaya kwenhliziyo ngakunye ithuthukisa ikhono lakho lokulawula ingcindezi.

"Indlela ophefumula ngayo ithinta i-HRV yakho. Uma uhogela, izinga lokushaya kwenhliziyo yakho liyakhuphuka, futhi lapho ukhipha, liyehla. Abaphenyi engisebenza nabo eRutgers bathole ukuthi inqubo ehlelekile yokuphefumula imizuzu engama-20 kabili ngosuku ngejubane lokho kwaziwa ngokuthi i-resonant yakho, noma ekahle, imvamisa - cishe ukuphefumula okuyisithupha ngomzuzu - kunganciphisa ukucindezeleka, kwehlise izinga lokushaya kwenhliziyo yakho nomfutho wegazi, futhi kuqinise i-HRV yakho. qhubekela phambili ngokushesha okukhulu, ngoba uwuqeqeshe umzimba wakho ukuba usabele ngale ndlela entsha. Isayensi ibonisa ukuthi le ndlela ithuthukisa isimo sakho sengqondo, ithuthukisa ukugxila kwakho, ikusiza ukuthi ulale kangcono, ikhuphule amandla, futhi ikwenza ukwazi ukukhuthazela ngokwengeziwe jikelele." (Okuhlobene: Engikufundile Ngokuzama Ukuhlolwa Kwengcindezi Yasekhaya)

Wenza kanjani lo msebenzi wokuphefumula wengcindezi?

"Okusebenza kubantu abaningi ukuhogela imizuzwana emine bese uphefumula imizuzwana eyisithupha ungaphumuli phakathi. Qala ngokuphefumula ngaleli zinga imizuzu emibili (setha isibali sikhathi). Qala ngokuhogela ikhala lakho bese ukhipha izindebe ezigxiliwe njengoba uma ushaya ukudla okushisayo. Njengoba ubala ngokwengqondo imizuzwana emine, amasekhondi ayisithupha ukuphuma, gxila ekuzweleni komoya ongena ngamakhala akho uphume ngomlomo wakho.

Uma usuqedile, hlola ukuthi uzizwa kanjani. Abantu abaningi bathi abakhathazekile kangako futhi baphapheme ngokwengeziwe. Sebenza kuze kube manje ukwenza lokhu kuphefumula imizuzu engama-20 kabili ngosuku, futhi ukushaya kwenhliziyo yakho okuyisisekelo kuzoba phansi, okusho ukuthi inhliziyo yakho ngeke kudingeke isebenze kanzima, ikwenze - nawe ube nempilo ephelele. "(I-BTW, ngisho UTracee Ellis Ross ungumthandi wokusebenzisa izivivinyo zokuphefumula ukunciphisa ukucindezeleka.)

Ingabe ukuzivocavoca kunethonya nhlobo kule nqubo?

"Iyasebenza. Empeleni, inezindlela ezimbili. Ukuzivocavoca kuqinisa i-HRV yakho, futhi inqubo yokuphefumula ikusiza ukuthi uzivocavoce. Njengoba inhliziyo yakho ingasebenzi kanzima, uyakwazi ukuzibandakanya ezingeni elifanayo lokuzivocavoca umzimba umzamo omncane.Abacwaningi bakwa-Rutgers bakubheke lokhu, futhi baye baveza ukuthi kulabo abasebenzisa indlela yokuphefumula yemizuzu engu-20, kabili ngosuku, kunomphumela wesibili womoya ngokuzivocavoca, futhi kulethwa umoya-mpilo owengeziwe. emisipha yalabo bantu. Lokho kusho ukuthi bangahamba isikhathi eside futhi baqine."

Ingabe ubuchopho bakho buyazuza kulo msebenzi wokuphefumula ukuze uthole ingcindezi, nawo?

"Yebo. Uthumela umoya-mpilo omningi nokugeleza kwegazi ebuchosheni bakho uma wenza isikhathi ngasinye sokuphefumula semizuzu engu-20. Uzobona ukucaciseleka okukhulu nokugxila okwengeziwe nokugxila. Uzokwazi kangcono ukwenza izinqumo ezifanele ngaphandle kokungamukelwa Ngikholwa ukuthi mhlawumbe kungasiza ekugcineni ubuchopho bakho bucijile njengoba ukhula - empeleni, leyo yindawo yethu elandelayo yocwaningo lwe-HRV. "

Kuthiwani ngabantu abacabanga ukuthi abanaso isikhathi?

"Ucwaningo lukhombisa ukuthi imizuzu engu-40 ehlangene yokuphefumula ngosuku iyisihluthulelo sokuvuselela impendulo yomzimba wakho. Ngeke uthole uhla oluphelele lwezinzuzo ngenye indlela. Cabanga ngesikhathi ozosonga, nokuthi uzozizwa kanjani umuhle, lapho ungakwazi ukudedela ukucindezeleka ngokushesha futhi uzizwe uzolile, uzethemba kakhudlwana, futhi ulawula, ikakhulukazi kulezi zikhathi ezingaqinisekile. Inzuzo inkulu kakhulu."

I-Shape Magazine, ukukhishwa kukaNovemba 2020

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