I-Lamaze Breathing

-Delile

• Ukubuka konke
• Yini uLamaze?
• Izindlela zokuphefumula zeLamaze
• Lapho ukuqala kokucindezela kuqala
• Ngesikhathi sokuqala kwabasebenzi
• Ngesikhathi sokusebenza okusebenzayo
• Ukuphefumula kwezinguquko
• Ngesikhathi sesigaba sesibili somsebenzi
• Ukuthatha

Ukubuka konke

Ukuphefumula kukaLamaze kwaba yiphayona ngudokotela wokubelethisa waseFrance uFernand Lamaze.

Ngawo-1950, wayelwela i-psychoprophylaxis, indlela yokulungiselela abesifazane abakhulelwe ngokuqeqeshwa ngokomzimba nangokwengqondo. Lokhu kufaka ukuphumula okuqondayo nokuphefumula okulawulwayo njengenye yezidakamizwa zokuphathwa kobuhlungu bokusikwa ngesikhathi sokubeletha.

Indlela yeLamaze isafundiswa nanamuhla. Kulula ukufunda, futhi, ezimweni ezithile, kungaba elinye lamasu ambalwa okududuza atholakalayo.

Yini uLamaze?

Ukuphefumula kweLamaze kuyindlela yokuphefumula esuselwa emcabangweni wokuthi ukuphefumula okulawulwayo kungakhulisa ukuphumula futhi kwehlise nombono wobuhlungu. Ezinye zezindlela ezibalulekile zokuphefumula okulawulwayo zifaka:

• ukuhamba kancane, ukuphefumula okujulile
• ukugcina isigqi
• ukuphefumula ngomlomo noma ngamakhala
• ukugcina amehlo akho evulekile noma avaliwe
• ukugxila entweni eyodwa elula yomzimba, efana nesithombe noma umlingani wakho

Labo abasekela ukusebenzisa iLamaze basikisela ukuthi ukuphefumula kumane nje kuyingxenye yendlela yeLamaze. ILamaze wuhlelo oluphelele lokwakha ukuzethemba nokugcina izinto zilula ukuzalwa okuphephile, okunempilo.

Amanye amasu okududuza abasebenzi anconywe ukwenza izindlela zokuphefumula zisebenze kahle zifaka:

• izikhundla eziguqukayo
• ezihambayo
• ukudansa kancane
• ukubhucungwa umzimba

Izindlela zokuphefumula zeLamaze

Uyacelwa ukuthi uqaphele ukuthi le miyalo ingukubuka konke kwezindlela zokuphefumula futhi ayihloselwe ukuba ibe ngumhlahlandlela ocacile wendlela yeLamaze noma obambele isigaba esifundiswa uthisha oqinisekisiwe weLamaze.

Abahlinzeki nabahlengikazi kufanele baqeqeshe ukuphefumula okuhle kakhulu ngokwenzeka kuwe okwamanje.

Lapho ukuqala kokucindezela kuqala

Thatha umoya ojulile ekuqaleni nasekupheleni kokuncipha ngakunye. Lokhu kuvame ukubhekiswa njengokuhlanza noma ukuphumula komoya.

Ngesikhathi sokuqala kwabasebenzi

1. Qala ngokuphefumula okuhamba kancane njengoba ukusika kwakho kuqala bese uphefumulela ngaphandle kancane, ukhulule konke ukungezwani komzimba kusuka ekhanda lakho kuye ezinzwaneni zakho. Lokhu kuvame ukubizwa ngokuthi umoya wokuhlela.
2. Phefumulela kancane emakhaleni akho bese ume kancane. Bese ukhipha kancane kancane ngomlomo wakho.
3. Ngaso sonke isikhathi lapho ukhipha umoya, gxila ekuyekiseni ingxenye ehlukile yomzimba.

Ngesikhathi sokusebenza okusebenzayo

1. Qala ngokuphefumula okuhlelayo.
2. Donsa umoya ngamakhala akho uphinde uphume ngomlomo wakho.
3. Gcina ukuphefumula kwakho kuhamba kancane ngangokunokwenzeka, kodwa kusheshise njengoba ukuqina kwesivumelwano kukhuphuka.
4. Khulula amahlombe akho.
5. Njengoba ukukhuphuka kukhuphuka futhi izinga lokuphefumula kwakho landa, shintshela ekuphefumuleni okulula ngaphakathi nangaphandle ngomlomo wakho - cishe ukuphefumula okukodwa ngomzuzwana.
6. Njengoba amandla esinciphiso ancipha, yehlisa ukuphefumula kwakho bese ubuyela ekuphefumuleni ngamakhala nangaphandle ngomlomo.

Ukuphefumula kwezinguquko

Njengoba ushintshela ekuphefumuleni okulula ngesikhathi sokubeletha okusebenzayo (isinyathelo 5 ngenhla), ukuphefumula okuguqukayo kungasiza ekulawuleni imizwa yokuphelelwa yithemba nokukhathala.

1. Thatha umoya wokuhlela.
2. Gxilisa ukunaka kwakho entweni eyodwa - isithombe, umlingani wakho, noma indawo esodongeni.
3. Ngesikhathi sokuncipha, phefumulela ngaphakathi nangaphandle ngomlomo wakho ngesilinganiso sokuphefumula okungu-1 kuye kwayi-10 njalo ngemizuzwana emihlanu.
4. Njalo lapho uphefumula okwesine noma wesihlanu, phefumula umoya omude.
5. Lapho ukusikwa kuphelile, thatha umoya ophumuzayo.

Uma uthanda, ungasho ngomlomo ukuphefumula okuguqukayo ngo- “hee” kokuphefumula okufushane ngakunye kanye no “hoo” womoya omude.

Ngesikhathi sesigaba sesibili somsebenzi

1. Thatha umoya wokuhlela.
2. Gxilisa ingqondo yakho enganeni ehamba phansi nangaphandle.
3. Ukuphefumula kancane, kuqondiswa ukusikwa ngakunye.
4. Lungisa ukuphefumula kwakho ukuze uthole induduzo.
5. Lapho uzwa isidingo sokucindezela, thatha umoya ojulile bese uwukhulula kancane ngenkathi ubekezele.
6. Lapho ukusikwa sekuphelile, khululeka bese uphefumula kabili.

Ukuthatha

Ukuphumula okuqondayo nokuphefumula okulawulwayo kwendlela yeLamaze kungaba isu eliwusizo futhi eliphumelelayo lokududuza ngesikhathi sokubeletha.

Uma ukhulelwe noma uhlela ukukhulelwa, kufanele uhlele ukuvakashelwa njalo nodokotela wakho ukuqinisekisa impilo enhle kuwe nasenganeni yakho. Phakathi kokunye kwalokhu kuvakasha, ungaxoxa ngamasu okududuza njengokuphefumula kukaLamaze.