Ukuzivocavoca Ukuphefumula Okuzama Ukuzama Lapho Uzizwa Ukhathazekile

-Delile

• 1. Yandisa ukuphuma kwakho
• 2. Ukuphefumula kwesisu
• Ngena
• Prakthiza ukuphefumula kwesisu
• 3. Breath focus
• 4. Ukuphefumula okulinganayo
• 5. Ukuphefumula okune-resonant
• Ukuphefumula kwe-Yogic (pranayama)
• 6. Ukuphefumula kwebhubesi
• 7. Ukuphefumula okunye kwempumulo
• 8. Ukuzindla okuqondiswayo
• Ukuthatha
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

Uma uzizwa uphefumula kanzima ngenxa yokukhathazeka, kunezindlela zokuphefumula ongazama ngazo ukunciphisa izimpawu bese uqala ukuzizwa ungcono.

Ake sibheke okuningana ongakwenza noma kunini phakathi nosuku lwakho noma uzakhele izikhathi ezinde.

1. Yandisa ukuphuma kwakho

Ukuhogela ngokujulile kungahle kungakuthulisi njalo. Ukuphefumula kanzima kuxhumene nohlelo lwezinzwa oluzwelayo, olulawula impendulo yokulwa noma yokundiza. Kodwa ukukhipha umoya kuxhunyaniswe nohlelo lwezinzwa lwe-parasympathetic, olunomthelela emizimbeni yethu yokuphumula nokuzola.

Ukuphefumula kanzima kakhulu masinyane kungakubangela ukuthi wenze i-hyperventilate. I-Hyperventilation inciphisa inani legazi eligcwele umoya-mpilo eligeleza liye ebuchosheni bakho.

Lapho sizizwa sikhathazekile noma sicindezelekile, kuba lula ukuphefumula kakhulu futhi sigcine sine-hyperventilating - noma ngabe sizama ukwenza okuphambene.

1. Ngaphambi kokuthi uthathe umoya omkhulu, ojulile, zama ukukhipha ngokuphelele. Khipha wonke umoya uphume emaphashini akho, bese umane uvumele amaphaphu akho enze umsebenzi wawo wokuhogela umoya.
2. Okulandelayo, zama ukuchitha umoya omncane kancanyana kunokukhipha umoya. Isibonelo, zama ukuhogela amasekhondi amane, bese uphefumulela ngaphandle eyisithupha.
3. Zama ukwenza lokhu imizuzu emibili kuya kwemihlanu.

Le ndlela ingenziwa kunoma yisiphi isikhundla esikahle kuwe, kufaka phakathi ukuma, ukuhlala, noma ukulala phansi.

2. Ukuphefumula kwesisu

Ukuphefumula kusuka ku-diaphragm yakho (imisipha ehlala ngaphansi kwamaphaphu akho) kungasiza ekunciphiseni inani lomsebenzi okudingeka umzimba wakho uwenze ukuze uphefumule.

Ukuze ufunde ukuphefumula kusuka ku-diaphragm yakho:

Ngena

1. Ukuze uthole induduzo, lala phansi noma embhedeni ngemicamelo ngaphansi kwekhanda lakho nasemadolweni. Noma uhlale esihlalweni esintofontofo ikhanda lakho, intamo namahlombe kukhululekile, amadolo akho egobile.
2. Ngemuva kwalokho, faka isandla esisodwa ngaphansi kwezimbambo zakho bese isandla esisodwa usibeke enhliziyweni yakho.
3. Faka futhi ukhiphe ngamakhala akho, uqaphele ukuthi isisu nesifuba sakho kuhamba kanjani noma uphefumula kanjani.
4. Ungakuhlukanisa ukuphefumula kwakho ukuze ungenise umoya ungene emaphashini akho? Kuthiwani ngokuhlehla? Ungakwazi ukuphefumula ukuze isifuba sakho sihambe ngaphezu kwesisu sakho?

Ekugcineni, ufuna isisu sakho sihambe njengoba uphefumula, esikhundleni sesifuba sakho.

Prakthiza ukuphefumula kwesisu

1. Hlala noma ulale njengoba kuchaziwe ngenhla.
2. Beka isandla esisodwa esifubeni sakho nesinye isandla esiswini sakho endaweni ethile ngenhla kwenkinobho yakho yesisu.
3. Donsa umoya ngamakhala akho, uqaphele ukuthi isisu sakho siyakhuphuka. Isifuba sakho kufanele sihlale singanyakazi.
4. Thenga izindebe zakho bese ukhipha ngomlomo wakho. Zama ukufaka izicubu zakho zesisu ukuze uphushele umoya ekugcineni komoya.

Ukuze lolu hlobo lokuphefumula lube oluzenzakalelayo, uzodinga ukukuprakthiza nsuku zonke. Zama ukuzivocavoca kathathu noma kane ngosuku kuze kube yimizuzu eyi-10.

Uma ungazange usebenzise i-diaphragm yakho ukuphefumula, ungazizwa ukhathele ekuqaleni. Kuzoba lula ngokuzijwayeza nokho.

3. Breath focus

Lapho ukuphefumula okujulile kugxile futhi kuhamba kancane, kungasiza ukunciphisa ukukhathazeka. Ungenza le ndlela ngokuhlala noma ulale phansi endaweni ethulile nenethezekile. Bese:

1. Qaphela ukuthi uzizwa kanjani lapho uhogela futhi ukhipha ngokujwayelekile. Skena ngokomzimba umzimba wakho. Ungase uzwe ukungezwani emzimbeni wakho ongakaze ukubone.
2. Thatha umoya omncane, ojulile ngamakhala akho.
3. Qaphela isisu sakho nomzimba wakho ophezulu uyanwebeka.
4. Exhale nganoma iyiphi indlela ekhululekile kakhulu kuwe, ububula uma ufisa.
5. Yenza lokhu imizuzu eminingana, unake ukukhuphuka nokuwa kwesisu sakho.
6. Khetha igama ozogxila kulo futhi wenze igama ngesikhathi sokukhipha kwakho umoya. Amagama anjengokuthi “phepha” nokuthi “hlisa umoya” angasebenza.
7. Cabanga ukugeza kwakho kwe-inhale phezu kwakho njengamagagasi amnene.
8. Cabanga nge-exhale yakho ethwele imicabango emibi nengacasuli namandla kude nawe.
9. Lapho uphazamiseka, ngobumnene buyisela ukunaka kwakho ekuphefumuleni kwakho nasemazwini akho.

Zijwayeze le ndlela kuze kube yimizuzu engama-20 nsuku zonke lapho ungakwazi.

4. Ukuphefumula okulinganayo

Enye indlela yokuphefumula evela enkambisweni yasendulo ye-pranayama yoga ukuphefumula okulinganayo. Lokhu kusho ukuthi uhogela isikhathi esilinganayo njengoba ukhipha umoya.

Ungazijwayeza ukuphefumula okulingana nokuhlala noma ukulala phansi. Noma ngabe isiphi isikhundla osikhethayo, qiniseka ukuthi unethezekile.

1. Vala amehlo akho bese unaka indlela ovame ukuphefumula ngayo ukuphefumula okuningana.
2. Ngemuva kwalokho, ubale kancane u-1-2-3-4 njengoba uhogela ngamakhala akho.
3. Khipha inani elifanayo lemizuzwana emine.
4. Njengoba uhogela futhi ukhipha umoya, khumbula imizwa yokugcwala nokuba yize emaphashini akho.

Njengoba uqhubeka uphefumula ngendlela elinganayo, ukubala kwakho kwesibili kungahluka. Qiniseka ukuthi ugcina i-inhale yakho futhi uyikhipha ngokufanayo.

5. Ukuphefumula okune-resonant

Ukuphefumula okune-resonant, okubizwa nangokuthi ukuphefumula okuhlelekile, kungakusiza wehlise ukukhathazeka futhi ungene esimweni esikhululekile. Ukuzama wena:

1. Lala uvale amehlo akho.
2. Phefumula kahle ungene ngamakhala akho, umlomo uvaliwe, ukubala imizuzwana eyisithupha.
3. Ungagcwalisi amaphaphu akho agcwele umoya.
4. Exhale imizuzwana eyisithupha, uvumele umoya wakho ushiye umzimba wakho kancane futhi ngobumnene. Ungayiphoqi.
5. Qhubeka kuze kube yimizuzu eyi-10.
6. Thatha imizuzu engeziwe ukuthi uthule futhi ugxile ekutheni umzimba wakho uzizwa kanjani.

Ukuphefumula kwe-Yogic (pranayama)

I-Yoga umkhuba wokuphila kahle onezimpande zasendulo, futhi ukuphefumula kusenhliziyweni yokwahluka ngakunye kweyoga.

Enye indlela ye-yoga, i-pranayama, ifaka ukuhlukahluka okuningi kokuphefumula okungasiza ekukhathazekeni. Ezinye zazo zibandakanya ukukhipha umoya okude nokuphefumula okulinganayo (kokubili okuvezwe ngenhla), kanye nokuphefumula kwebhubesi nokuphefumula okunye kwempumulo (nadi shodhana).

6. Ukuphefumula kwebhubesi

Ukuphefumula kwebhubesi kuhilela ukukhipha ngamandla. Ukuzama ukuphefumula kwengonyama:

1. Ngena endaweni yokuguqa, uwele amaqakala akho uphumule phansi ngezinyawo. Uma lesi sikhundla singekho ntofontofo, hlala unqamule imilenze.
2. Letha izandla zakho emadolweni, welula izingalo zakho neminwe yakho.
3. Thatha umoya ungene ngamakhala akho.
4. Phefumulela ngaphandle ngomlomo wakho, uzivumele ubize igama elithi "ha."
5. Ngesikhathi ukhipha umoya, vula umlomo wakho ubanzi ngangokunokwenzeka bese unamathisela ulimi lwakho, wolule phansi ubheke esilevini sakho lapho uzofika khona.
6. Gxila maphakathi nebunzi lakho (iso lesithathu) noma ekugcineni kwekhala lakho ngenkathi ukhipha umoya.
7. Khulula ubuso bakho njengoba uhogela futhi.
8. Phinda lo mkhuba kuze kube izikhathi eziyisithupha, ushintshe isiphambano samaqakala akho lapho ufika ebangeni eliphakathi nendawo.

7. Ukuphefumula okunye kwempumulo

Ukuzama enye indlela yokuphefumula, hlala phansi endaweni enethezekile, wandise umgogodla wakho futhi uvule isifuba sakho.

Phumula isandla sakho sobunxele ethangeni lakho bese uphakamisa isandla sakho sokudla. Ngemuva kwalokho, beka isikhombisi neminwe yesandla sakho sokudla esiphongweni sakho, phakathi kwamashiya. Vala amehlo akho, uhogele futhi ukhiphe amakhala ngamakhala akho.

1. Sebenzisa isithupha sakho sokunene ukuvala ikhala elisesandleni sokudla bese uhogela kancane ungene kwesobunxele.
2. Namathisela ikhala lakho livaliwe phakathi kwesithupha sakho sokudla nomunwe wendandatho, ubambe umoya isikhashana.
3. Sebenzisa umunwe wakho wendandatho yangakwesokudla ukuvala ikhala lakho langakwesobunxele bese ukhipha ngaphandle ngakwesokudla, ulinde umzuzwana ngaphambi kokuthi uphinde udonse umoya.
4. Adonse umoya kancane ngekhala elifanele.
5. Namathisela ikhala lakho futhi, ume isikhashana.
6. Manje, vula uhlangothi lwesobunxele bese ukhipha umoya, ulinde umzuzwana ngaphambi kokuthi uphinde udonse umoya.
7. Phinda lo mjikelezo wokuhogela nokukhipha umoya ngamakhala kuze kube izikhathi eziyishumi. Umjikelezo ngamunye kufanele uthathe amasekhondi angafika kwangu-40.

8. Ukuzindla okuqondiswayo

Abanye abantu basebenzisa ukuzindla okuqondisiwe ukunciphisa ukukhathazeka ngokuphazamisa amaphethini wokucabanga aqhuba ukucindezeleka.

Ungazijayeza ukuzindla okuqondisiwe ngokuhlala noma ukulala endaweni epholile, emnyama, enethezekile nokuphumula. Ngemuva kwalokho, lalela okurekhodiwe okuzolile ngenkathi uphumuza umzimba wakho futhi uqinise nokuphefumula kwakho.

Ukurekhodwa kokuzindla okuqondiswayo kukusiza ekuthatheni ezinyathelweni zokubona ngeso lengqondo into ezolile, engacindezelekile kangako. Kungakusiza futhi ukuba ulawule imicabango engathandeki ebangela ukukhathazeka.

Ukuzindla kungakusiza ukuthi wakhe imikhuba emisha namaphethini wokucabanga. Uma ungathanda ukuzizama ngokwakho, i-UCLA iqondise ukuqoshwa kokuzindla okutholakalela ukusakazwa lapha.

Ukuthatha

Uma uhlangabezana nokukhathazeka noma ukwethuka, zama ukusebenzisa eyodwa noma ngaphezulu yalezi zindlela zokuphefumula ukuze ubone ukuthi zingakwazi yini ukunciphisa izimpawu zakho.

Uma ukukhathazeka kwakho kuqhubeka noma kuya ngokuya kuba kubi, yenza i-aphoyintimenti nodokotela wakho ukuze nixoxe ngezimpawu nezindlela zokwelashwa ezikhona. Ngendlela elungile, ungaphinda uthole ikhwalithi yempilo yakho futhi ulawule ukukhathazeka kwakho.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka