Amathiphu ayi-9 wokuthi ungaphefumula kanjani kangcono ngenkathi ugijima

-Delile

• Kungani kubonakala kunzima?
• Ikhala noma umlomo?
• Amathiphu okuphefumula kangcono ngenkathi ugijima
• 1. Ukuphefumula okwe-diaphragmatic
• Ungakwenza kanjani:
• 2. Ukuzivocavoca umoya
• 3. Gxila efomini
• 4. Phefumula ngesigqi
• 5. Adonse umoya ohlanzekile
• Amathiphu uma une-asthma
• 6. Ukunqoba kwesimo sezulu esifanele
• 7. Lula indlela yakho ekungeneni nasekusebenzeni
• 8. Gwema impova
• 9. Izindlela zokuphefumula
• Ukubonana nodokotela nini
• Okubalulekile

Ukuphefumula kwakho kubaluleke kakhulu, ikakhulukazi lapho ugijima, okungadala ukuthi uzizwe uphelelwa umoya. Ukukhulisa ukusebenza kwakho, kubalulekile ukuthi uvumelane nomoya wakho futhi wenze ukuthuthuka okufanele.

Lokhu kukuvumela ukuthi ukhulise ukukhululeka nokusebenza kahle ukuze ufinyelele amandla akho aphelele. Ekuqaleni, izindlela ezintsha zingazizwa zingakhululekile noma zingafani nemvelo. Ngokuhamba kwesikhathi, uzojwayela ukulungiswa futhi ukwazi ukwandisa umoya wakho ukwenza ama-runs akho ajabulise kakhulu.

Zama lezi zindlela ezilula, ezisebenzayo zokuphefumula ukuze uthuthukise ukusebenza kwakho okusebenzayo. Esikhundleni sokuzama ukufaka wonke lawa macebiso enkambisweni yakho yokusebenza ngasikhathi sinye, qala kancane.

Funda inqubo eyodwa ngesikhathi futhi uvumele okungenani isonto ukuyithola ngaphambi kokuzama enye indlela entsha.

Kungani kubonakala kunzima?

Imisebenzi enzima njengokugijima ibangela ukuthi imisipha yakho kanye nesistimu yokuphefumula isebenze kanzima kunokujwayelekile. Wena futhi kufanele ususe i-carbon dioxide buildup, engenza ukuphefumula kube nzima kakhulu.

Izinga lokuphefumula kwakho lingaba yinkomba yezinga lakho lokuqina noma ukuthi umzimba wakho uphendula kahle kangakanani kujubane namandla akho wokugijima. Uma usebenza kanzima ngokweqile noma uzicindezela ngokwedlula amandla akho, ungahle uthole ukuphefumula okuncane, ukuvunguza, noma ukuqina esifubeni sakho.

Ikhala noma umlomo?

Uma uphuma ukugijima okungajwayelekile ngesivinini esincane, ungasebenzisa ukuphefumula kwamakhala. Ungakhetha futhi ukuhogela ngamakhala akho bese ukhipha ngomlomo wakho.

Kodwa-ke, uma uzithola ulwela ukubamba umoya wakho noma uqhubeka nengxoxo, ungakuthola kulula ukuphefumula kuphela ngomlomo wakho. Ngesikhathi sokugijima ngamandla okukhulu noma nge-sprints, kunconywa ukuthi uphefumule ngomlomo wakho ngoba kusebenza kahle.

Ukuhogela nokukhipha umoya ngomlomo wakho kuvumela umoya-mpilo omningi ukuba ungene emzimbeni wakho futhi unike imisipha yakho amandla. Futhi, ukuphefumula umlomo kusiza ukuqeda ukungezwani nokuqina emihlathini yakho, okungakusiza ukuthi uphumule ubuso nomzimba wakho.

Amathiphu okuphefumula kangcono ngenkathi ugijima

Sebenzisa lawa masu alula, asebenzayo ukuze ukwazi ukuphefumula kalula nangendlela efanele ngenkathi usebenza. Lapho uzama inqubo entsha, qala kancane ukuze ukwazi ukuyizwa ngaphambi kokuthatha ijubane.

1. Ukuphefumula okwe-diaphragmatic

Ukuphefumula okujulile esiswini kuqinisa imisipha esekela ukuphefumula futhi kukuvumela ukuthi uthathe umoya omningi. Ngeke nje ukwazi ukusebenzisa i-oksijeni ngokuyimpumelelo, kodwa ngeke ube namathuba amancane okuba nezitishi zohlangothi.

Ukuphefumula nge-diaphragmatic kubaluleke kakhulu uma unomoya ongajulile. Ukuphefumula esifubeni sakho nakho kungadala ukungezwani emahlombe akho, ngakho-ke ungathola ukuthi umzimba wakho ukhululekile ngokwemvelo lapho uphefumula esiswini. Ungasebenzisa ukuphefumula okweqile phakathi nempilo yakho yansuku zonke.

Ungakwenza kanjani:

1. Thola ukuzwa ukuphefumula kwesisu ngenkathi ulele ngomhlane.
2. Donsa umoya ngamakhala akho, ugcwalise isisu sakho ngomoya.
3. Njengoba isisu sakho sikhula, cindezela i-diaphragm yakho phansi nangaphandle.
4. Khulisa ukukhipha kwakho ukuze zide ukudonsa umoya.

Yenza izikhathi ezimbalwa zemizuzu emi-5 esikhathini sezinsuku ezimbalwa.Yehlisa ijubane lakho lapho uqala ukulifaka kuma-run akho. Ngemuva kokuthola i-hang yayo, ungathatha ijubane.

2. Ukuzivocavoca umoya

Thatha isikhathi sokugxila ekuphefumuleni kwakho kuphela. Lokhu kusiza ukuthuthukisa ukusebenza kwamaphaphu namandla ngenkathi kuthuthukiswa ukuqwashisa ngokuphefumula.

Thola ukuthi iziphi izivivinyo ezizwakala kahle kuwe. Dala inqubo yakho usebenzisa eyodwa noma eziningi zalezi zindlela zokuphefumula ezilandelayo:

• enye indlela yokuphefumula, eyaziwa ngokuthi nadi shodhana
• ukuphefumula okulinganayo
• ukuphefumula kwezimbambo
• ukuphefumula okuyizinombolo
• izindebe eziqhutshwa ukuphefumula

3. Gxila efomini

Ukuze wandise umoya wakho futhi uthole ukukhululeka ngenkathi usebenza, beka umzimba wakho ekusekeleni ukuphefumula okunempilo, nokusebenza kahle. Gcina ukuma okuhle futhi ugcine ikhanda lakho lihambisana nomgogodla wakho, uqiniseke ukuthi awehli phansi noma phambili.

Hlehlisa amahlombe akho phansi kude nezindlebe zakho. Gwema ukuzingela noma ukugoqa phambili.

4. Phefumula ngesigqi

Ukuphefumula ngephethini enesigqi kukuvumela ukuthi ungenise umoya-mpilo omningi futhi ubeke ukucindezeleka okuncane emzimbeni wakho. Ngaso sonke isikhathi unyawo lwakho lushaya phansi, amandla omthelela angabangela ukucindezeleka emzimbeni wakho.

Ukuvimbela ukungalingani kwemisipha, shintsha ukuphuma kwakho phakathi konyawo lwakho lwesokudla nolwesobunxele. Ukuphefumula ngesigqi kukuvumela ukuthi ubeke ingcindezi encane ku-diaphragm yakho futhi ulinganise ukucindezela komthelela phakathi kwezinhlangothi zombili zomzimba wakho.

Landela iphethini engu-3: 2 ekuvumela ukuthi ushintshe ukuthi yiluphi unyawo oluthola umthelela njengoba uphuma. Donsela iziteleka ezintathu ezinyaweni bese ukhipha ezimbili. Uma ugijima ngejubane elisheshayo, ungasebenzisa iphethini engu-2: 1.

Uma ukulandela iphethini yokugijima kuzwakala kuyinkimbinkimbi kakhulu, mane unake umoya wakho ukuthola umuzwa wokuthi isigqi esinethezekile sizizwa kanjani.

5. Adonse umoya ohlanzekile

Kuzoba lula kakhulu ukuphefumula uma uhogela umoya ohlanzekile. Uma uhlela ukugijima ngaphandle endaweni yasemadolobheni enokungcoliswa komoya, khetha isikhathi sosuku lapho ithrafikhi isezansi kakhulu. Gwema imigwaqo ematasa kakhulu bese ukhetha imigwaqo engaminyene kakhulu.

Amathiphu uma une-asthma

Kubalulekile ukuhlala usebenza uma une-asthma, noma ngabe ukuzivocavoca kubonakala kusetha noma kukhulisa izimpawu. Ngendlela efanele, ungathuthukisa ukusebenza kwamaphaphu futhi uphathe izimpawu zakho. Bheka amathiphu aphezulu okuphefumula kwabagijimi abane-asthma.

6. Ukunqoba kwesimo sezulu esifanele

Izinhlobo ezithile zesimo sezulu zingadala izimpawu ze-asthma. Ngalezi zinsuku, ungakhetha ukugijima ngaphakathi. Umoya obandayo uqukethe umswakama omncane, okwenza ungakhululeki ukuphefumula, futhi kungadala izimpawu.

Uma ugijima esimweni sezulu esibandayo, vala umlomo nekhala lakho ngesikhafu ukuze uthambise futhi ufudumise umoya owuphefumulayo. Ezinye izimbangela zibandakanya ukuguquka kwesimo sezulu, izinsuku ezishisayo, nokuduma kwezulu.

7. Lula indlela yakho ekungeneni nasekusebenzeni

Ukuzifudumeza kubaluleke kakhulu uma une-asthma ngoba udinga ukuvumela amaphaphu akho abe nesikhathi esiningi sokufudumala. Kancane khulisa umfutho wokunika amaphaphu akho ithuba lokuqala ukusebenza.

Lapho usuzophela ukugijima, umoya phansi ukuze amaphaphu akho abe nethuba lokuphola kancane kancane.

8. Gwema impova

Hlola ukubalwa kwempova ngaphambi kokuya ngaphandle ukuze ugijime, bese uhlela ukugijima lapho isibalo se-pollen sesisezingeni eliphansi kakhulu, okuvame ukuba ekuseni noma ngemuva kokuba lina.

Uma kuyinto ongakwazi ukuyigwema, cabanga ukugqoka isifihla-buso sempova. Ngemuva kokugijima kwakho, geza bese ugeza izingubo zakho zokuzivocavoca.

9. Izindlela zokuphefumula

Kunezivivinyo eziningi zokuphefumula ezinconyelwe abantu abane-asthma. Lezi zivivinyo zingathuthukisa izindlela zakho zokuphefumula, ngaleyo ndlela zilethe inzuzo ekugijimeni kwakho.

Ungazama ezinye zalezi zindlela ukubona ukuthi yiziphi ezikusizayo ukuphatha izimpawu zakho futhi zikulethele inzuzo enkulu.

Ungajwayeza:

• ukuphefumula kwamakhala
• indlela yePapworth
• Ukuphefumula kukaButeyko
• ukuphefumula okujulile kwe-yogic

Ukubonana nodokotela nini

Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma umusha ngokomzimba, unezinkinga zezokwelapha, noma uthatha imishanguzo.

Qaphela uma unezinkinga zamaphaphu ezifana nesifuba somoya noma isifo samaphaphu esingamahlalakhona, esifaka i-emphysema ne-bronchitis engamahlalakhona.

Funa ukunakekelwa kwezokwelapha uma ukuthola kunzima ukuphefumula noma ukuthola ukuphefumula okuncane, ukuhefuzela, noma ukuphefumula ngenkathi ugijima. Ezinye izimpawu ezidinga ukunakekelwa kwezokwelapha zibandakanya ukuzwa isiyezi, ukuquleka, noma ukudideka.

Okubalulekile

Ngamathuluzi afanele, ungathuthukisa izindlela zakho zokuphefumula ngenkathi ugijima. Lezi zindlela eziqondile zingakusiza ukuba uphefumule futhi ugijime ngamandla akho onke. Hlela ukwenza ijubane elikuvumela ukuba uphefumule kalula futhi uqhubeke nengxoxo ejwayelekile ngaphandle kokulwela ukuphefumula.

Zijwayeze ukulungisa umoya wakho hhayi nje njengoba ugijima, kepha ngezikhathi ezahlukahlukene usuku lonke. Zikhumbuze ukugcina ukubushelelezi, ngisho nokuphefumula futhi unake noma ikuphi ukwahluka nokuthi umoya wakho uphendula kanjani ezimweni ezithile noma emisebenzini ethile.