Izindlela ezi-9 ezihamba phambili zokuphefumula zokulala

-Delile

• Ukubuka konke
• Izinto okufanele uzikhumbule ngaphambi kokuqala
• 1. 4-7-8 inqubo yokuphefumula
• 2. Ukuvivinya ukuphefumula kwe-Bhramari pranayama
• 3. Ukuvivinya okuphefumula okuyizingxenye ezintathu
• 4. Ukuzivocavoca okuphefumulayo
• 5. Ukuzivocavoca ngamakhala okuhlukile
• 6. Ukuphefumula kukaButeyko
• 7. Indlela yePapworth
• 8. Ukuzivocavoca ukuphefumula kukaKapalbhati
• 9. Ukuphefumula kwebhokisi
• Ukuthatha

Ukubuka konke

Uma ukuthola kunzima ukulala, awuwedwa.

Ngokwe-American Sleep Association (ASA), ukuqwasha kuyinkinga ejwayelekile yokulala. Cishe amaphesenti angama-30 abantu abadala baseMelika babika izinkinga zesikhashana, kanti amaphesenti ayi-10 ahlangabezana nenkinga engapheli yokuwa noma yokulala.

Umphakathi wethu omatasatasa futhi osheshayo, ogcwele umsebenzi wesikole, izinsuku ezinde zokusebenza, izinkinga zezimali, ukukhathala kwabazali, noma ezinye izimo ezikhathaza ngokomzwelo, kungenza kube nzima ukuphumula, ukwehlisa umoya nokulala ngokwanele.

Lapho kunzima ukulala, ukugxila ekuphefumuleni kwakho kungasiza.

Ake sibheke ezinye izivivinyo zokuphefumula ukwehlisa ingqondo nomzimba wakho ukukusiza ukuthi ulale.

Izinto okufanele uzikhumbule ngaphambi kokuqala

Yize kunezivivinyo eziningi zokuphefumula ongazama ngazo ukukhululeka nokulala, kunezimiso ezimbalwa eziyisisekelo ezisebenza kuzo zonke.

Kuhlale kungumbono omuhle ukuvala amehlo akho, okungakusiza ukuvala iziphazamiso. Gxila ekuphefumuleni kwakho bese ucabanga ngamandla okuphulukisa komoya wakho.

Ngayinye yalezi zivivinyo eziyisishiyagalolunye ezahlukene inezinzuzo ezihluke kancane. Zizame bese ubona ukuthi yimuphi ofana kakhulu kuwe.

Ngokushesha uzobe ulele njengengane.

1. 4-7-8 inqubo yokuphefumula

Nakhu ukuthi ungayisebenzisa kanjani inqubo yokuphefumula engu-4-7-8:

1. Vumela izindebe zakho ukuthi zihlukane kahle.
2. Khipha ngokuphelele, wenze ukuphefumula ubani umsindo njengoba wenza.
3. Cindezela izindebe zakho ndawonye njengoba uhogela buthule emakhaleni ukubala imizuzwana emi-4.
4. Bamba umoya wakho ngokubala okungu-7.
5. Khipha futhi amasekhondi ayi-8 agcwele, wenze umsindo we-whooshing kuyo yonke.
6. Phinda izikhathi ezine lapho uqala khona. Ekugcineni sebenza kuze kube yizimpinda eziyi-8.

UDkt Andrew Weil wasungula le ndlela njengokuhlukahluka kwepranayama, inqubo yasendulo yeyoga esiza abantu ukuba baphumule njengoba igcwalisa umoya-mpilo emzimbeni.

2. Ukuvivinya ukuphefumula kwe-Bhramari pranayama

Lezi zinyathelo zizokusiza ukwenza ukuzivocavoca kwasekuqaleni kwe-Bhramari pranayama:

1. Vala amehlo akho uphefumulele ngaphakathi nangaphandle.
2. Vala izindlebe zakho ngezandla zakho.
3. Beka iminwe yakho yenkomba eyodwa ngenhla kwamashiya akho neminye iminwe yakho phezu kwamehlo akho.
4. Okulandelayo, faka ingcindezi emnene ezinhlangothini zekhala lakho bese ugxila endaweni yakho ebunzi.
5. Gcina umlomo wakho uvaliwe bese uphefumulela ngaphandle kancane ngamakhala akho, wenze umsindo we-hum othi "Om".
6. Phinda inqubo izikhathi ezi-5.

Ku, i-Bhramari pranayama iboniswe ukuthi inciphisa ngokushesha ukuphefumula nokushaya kwenhliziyo. Lokhu kuvame ukwehlisa umoya futhi kungalungiselela umzimba wakho ukulala.

3. Ukuvivinya okuphefumula okuyizingxenye ezintathu

Ukuze usebenzise ukuzivocavoca okuphefumula okunezingxenye ezintathu, landela lezi zinyathelo ezintathu:

1. Thatha ukuhogela okude, okujulile.
2. Khipha ngokuphelele ngenkathi ugxile emzimbeni wakho nokuthi uzizwa kanjani.
3. Ngemuva kokwenza lokhu amahlandla ambalwa, yehlisa ijubane lakho lokukhipha umoya ukuze liphindwe kabili kunelokuhogela.

Abanye abantu bakhetha le ndlela kunabanye ngenxa yokuthi ilula kakhulu.

4. Ukuzivocavoca okuphefumulayo

Ukwenza izivivinyo zokuphefumula ngokwe-diaphragmatic:

1. Lala ngomhlane bese ugoba amadolo akho phezu komcamelo noma uhlale esihlalweni.
2. Beka isandla esisodwa esicabalele esifubeni sakho bese esinye esiswini sakho.
3. Thatha ukuphefumula okuncane, okujulile ngamakhala akho, ugcine isandla esifubeni sakho singanyakazi njengoba isandla esiswini sakho sikhuphuka futhi siwela ngokuphefumula kwakho.
4. Okulandelayo, phefumula kancane ngezindebe ezilandelwe.
5. Ekugcineni, ufuna ukwazi ukuphefumula ungene ngaphandle nangaphandle kwesifuba sakho.

Le ndlela inciphisa ukuphefumula kwakho futhi inciphisa nezidingo zakho zomoya-mpilo njengoba iqinisa i-diaphragm yakho.

5. Ukuzivocavoca ngamakhala okuhlukile

Nazi izinyathelo zempumulo ehlukile yamakhala noma enye yokuphefumula, ebizwa nangokuthi nadi shodhana pranayama:

1. Hlala unqamule imilenze yakho.
2. Beka isandla sakho sobunxele emadolweni nesithupha sakho sokudla ngasekhaleni lakho.
3. Khipha ngokuphelele bese uvale ikhala elifanele.
4. Faka umoya ngekhala lakho langakwesobunxele.
5. Vula ikhala lakho langakwesokudla bese ukhipha ngalo, ngenkathi uvala ngakwesokunxele.
6. Qhubeka nokujikeleza imizuzu emihlanu, uqedele ngokukhipha umoya ngekhala lakho lesobunxele.

Ucwaningo lwango-2013 lwabika ukuthi abantu abazama ukuzivocavoca ngamakhala bazizwa bengacindezelekile kakhulu ngemuva kwalokho.

6. Ukuphefumula kukaButeyko

Ukuprakthiza ukuphefumula kwe-buteyko ukulala:

1. Hlala embhedeni umlomo wakho uvaliwe ngobumnene (ungalandelwa) bese uphefumula ngamakhala akho ngejubane lemvelo cishe imizuzwana engama-30.
2. Phefumula kancane ngenhloso ngaphakathi nangaphandle ngamakhala akho kanye.
3. Nciphisa kancane ikhala lakho ngesithupha nasesandleni sakho sokugcina, ugcine nomlomo wakho uvaliwe, kuze kube yilapho uzwa sengathi udinga ukuphefumula futhi.
4. Ngomlomo wakho usavaliwe, thatha umoya futhi ungene ngamakhala akho futhi.

Abantu abaningi abaqapheli ukuthi bane-hyperventilating. Lokhu kuvivinya umzimba kukusiza ukuthi usethe kabusha ube yisigqi esijwayelekile sokuphefumula.

7. Indlela yePapworth

Endleleni yePapworth, ugxila kwi-diaphragm yakho ukuze uphefumule ngokwemvelo:

1. Hlala uqonde, mhlawumbe embhedeni uma usebenzisa lokhu ukulala.
2. Thatha ukuphefumula okujulile, okuyindlela, ungene ngaphakathi nangaphandle, ubale kuze kube ngu-4 ngokuhogela ngakunye - ngomlomo noma ngamakhala akho - nangokuphefumula ngakunye, okufanele kube ngamakhala akho.
3. Gxila esiswini sakho esikhuphuka nesiwa, bese ulalele imisindo yokuphefumula evela esiswini sakho.

Le ndlela yokuphumula iyasiza ekwehliseni imikhuba yokuzamula nokububula.

8. Ukuzivocavoca ukuphefumula kukaKapalbhati

Ukuphefumula kukaKapalbhati kuhilela uchungechunge kanye nokuhogela nokuhefuzela, okubandakanya lezi zinyathelo, njengoba kuchaziwe yi-Art of Living:

1. Hlala endaweni entofontofo umgogodla wakho uqonde. Beka izandla zakho emadolweni, izintende zibheke esibhakabhakeni. Ungakhetha ukuhlala unemilenze enqamulezayo phansi, esihlalweni esinamamitha ayizitezi phansi, noma eVirasana Pose (uhleli ekupholiseni kwakho uguqe ngamadolo nemikhono ifakwe ngaphansi kwamathanga).
2. Adonse umoya kakhulu.
3. Njengoba ukhipha umoya, thinta isisu sakho, uphoqa umoya ukuthi uphume ngokushesha. Ungagcina isandla esiswini sakho ukuzwa inkontileka yakho yemisipha yesisu.
4. Njengoba usidedela ngokushesha isisu sakho, umoya wakho kufanele ugelezele emaphashini akho ngokuzenzakalela.
5. Thatha ukuphefumula okungu-20 ukuqedela umjikelezo owodwa weKapalbhati pranayama.
6. Ngemuva kokuphothula umjikelezo owodwa, phumula ngamehlo akho avaliwe bese ubona ukuzwa emzimbeni wakho.
7. Yenza imizuliswano emibili ngaphezulu ukuqedela umkhuba wakho.

Ukuphefumula kukaKapalbhati kubikwe njengokusiza ukuvula amasinusi nokwenza ngcono ukugxila. Kubhekwa njengendlela yokuphefumula ethuthukile. Kunconywa ukuba nobuchule bamanye amasu, njenge-Bhramari pranayama, ngaphambi kokuzama le.

9. Ukuphefumula kwebhokisi

Ngesikhathi sokuphefumula kwebhokisi, ufuna ukugxila kakhulu kwi-oxygen oyilethayo bese uphumela ngaphandle:

1. Hlala uqondise iqolo, uphefumulele phezulu, bese uzama ukukhipha wonke umoya ophuma emaphashini akho lapho uphuma.
2. Faka umoya kancane ngamakhala akho bese ubale ufike koku-4 ekhanda, ugcwalise amaphaphu akho ngomoya omningi ngenombolo ngayinye.
3. Bamba umoya bese ubale ufike koku-4 ekhanda lakho.
4. Khipha kancane kancane emlonyeni wakho, ugxile ekutholeni wonke umoya-mpilo emaphashini akho.

Ukuphefumula ngebhokisi kuyindlela ejwayelekile phakathi nokuzindla, indlela ethandwa kakhulu yokuthola ukugxila kwengqondo nokuphumula. Ukuzindla kunezinzuzo ezahlukahlukene ezaziwayo ngempilo yakho yonke.

Ukuthatha

Akunandaba ukuthi hlobo luni lokuzivocavoca lokuphefumula oluthandayo, ubufakazi bucacile ukuthi izivivinyo zokuphefumula zingakusiza:

• Nethezeka
• lala
• phefumula ngokwemvelo nangempumelelo

Njengoba kunezinhlobonhlobo eziningi ongakhetha kuzo, ungazithola ulele ubuthongo ngaphambi kokuba wazi.