Afotusɛm ntiantia
- Make the out-breath your longest count.
- Try four rounds as you climb into bed.
- Shorten the hold if it feels panicky.
Adesae adu. Akanea adum, da no aba awiei wɔ akyiri, na wo nipadua abrɛ. Nanso wo adwene annya nkra no. Ɛrekan ɔkyena nneɛma a ɛsɛ sɛ woyɛ, ɛresan reto nkɔmmɔdie bi, ɛrekyerɛw email a worenfa nkɔ kosi anɔpa. Woda hɔ komm nanso w'ani da hɔ kɔɔ.
Ɛkwan a ɛda nipadua a abrɛ ne adwene a ɛda so ara rekeka ne ho no ntam no ne baabi pɔtee a 4-7-8 ahome di dwuma. Ɛyɛ akontaabu a ɛyɛ mmerɛw: home gye anan, sɔ mu nson, na gu mu nwɔtwe. Akontaabu no te sɛ deɛ ɛyɛ haw wɔ mfiase. Ɛreyɛ adwuma pɔtee bi, na emu dodow no ara wɔ saa ahomegye tenten a ɛyɛ brɛoo a ɛwɔ awiei no mu.
Dr. Andrew Weil, ɔyaresafo a ɔfaa no firii pranayama, ahome dwumadie a ɛfiri yoga mu no, na ɔmaa adwuma yi gyee din. Ɔfrɛ no asomdwoe aduru a ɛyɛ abɔdeɛ ma ntini nhyehyɛe. Deɛ ɔreka no nyɛ honhom mu ade sɛnea ɛte: woredi ɔfa baako pɛ a ɛwɔ wo ahokyere ano mmuae mu a wubetumi de wo nsa adi dwuma ho dwuma.
Deɛ enti a ahomegye tenten ma wo tena ase
Wo nipadua di nhyehyɛe abien a ɛbɔ abira ho dwuma. Baako yɛ wo ntɛm ma adwuma. Baako brɛ wo ase ma woahome, wonya nyam, na woasiesie. Wɔsesa bere biara, na w'ahome no nso bata abien no nyinaa ho.
Deɛ ɛho hia ni. Sɛ wugye home a, wo koma bɔ kɔ soro kakra. Sɛ wugu home mu a, ɛsan ba fam brɛoo. Enti ahomegyemu no yɛ deɛ ɛma asomdwoe wɔ tomtom no mu dada, na ahomegyemu a ɛware no de ne mu to saa ɔfa a ɛma asomdwoe no so denneennen. Sɛ woma ahomegyemu no yɛ akontaabu a ɛware sen biara wɔ nhyehyɛe no mu a, 4-7-8 dane no kɔ wo nipadua ahomegye ne tenae afa.
Adansedie pa wɔ ahome brɛoo ho wɔ ɔkwan teteete so. Nhwehwɛmu bi a ɛwɔ *Frontiers in Human Neuroscience* mu boaboaa nhwehwɛmu dunum ano na ohuu sɛ ahome a ɛyɛ brɛoo, a ɛnnu home du wɔ simma baako mu no, maa koma bɔ sakrasakra (heart rate variability) kɔɔ soro daa na ɛbataa abotɔyam ne ahomegye pii ne ahopopo ne dadwen sɛnkyerɛnne kakra ho. Ɛnsɛ sɛ wo ankasa wohwɛ eyinom mu biara. Deɛ wubenya afiri mu ne sɛ woresoma nsɛnkyerɛnne ankasa a ɛwɔ honam mu, na ɛnyɛ asomdwoe nsusuwii kwa a wodwen wɔ wo tirim.
Adeɛ foforɔ a 4-7-8 yɛ ne sɛ ɛma w'adwene adwuma ketewa bi. Sɛ wobu anan, na nson, na nwɔtwe a, ɛgye w'adwene kakra a ɛmma kwan pii nka ma dadwen no ntwa ho hyia. Nhyehyɛe no bɛyɛ biribi a wukura mu sen sɛ wobɛkɔ dadwen no mu.
Sɛnea wobɛyɛ no
Mfiase de no ba ne nneɛma nketenkete kakra a ɛyɛ mmerɛw sɛ wobɛto agu na ɛho hia sɛ wokora.
Fa wo tɛkrɛma ano to honam a ɛyɛ den a ɛwɔ wo se a ɛwɔ anim a ɛwɔ soro no akyiri pɛɛ, na ma entena hɔ bere no nyinaa. Wubegu home afa wo tɛkrɛma ho, afa w'anofafa a woabua no kakra mu, na ɛno na ɛma ahomegyemu no yɛ nnyigyei brɛoo a ɛte sɛ whoosh.
Ɛsɛ sɛ ahomegyemu no yɛ komm na ɛnam wo hwene mu. Fa kyerɛ fam, sɛnea wo yafunu so ansa na wo koko asɔre. Nnipa a wɔwɔ ahokyere mu taa home wɔ soro na ɛnnɔ, wɔ koko mu, na ɛno ma kɔkɔbɔ no kɔ so dwendwen. Ahome a ɛyɛ brɛoo a ɛnam hwene mu kɔ yafunu mu no yɛ nsɛnkyerɛnne a ɛne no bɔ abira. Wonsɔre sɛ wobɛmene mframa dodow biara a wubetumi. Ahome a ɛyɛ brɛoo, a ema sɔ no dɔɔso.
- Di kan gu wo mframa no nyinaa. Gu home koraa fa w'ano mu brɛoo whoosh, sɛnea wofi hɔ a wo mu da mpan.
- Mua w'ano na gye home komm fa wo hwene mu kosi sɛ wobɛkan akodu anan.
- Sɔ wo home mu kosi sɛ wobɛkan akodu nson.
- Gu home fa w'ano mu kosi sɛ wobɛkan akodu nwɔtwe, na yɛ saa whoosh brɛoo no.
- Ɛno yɛ home baako. Afei yɛ no mprɛnsa bio, ma ɛnyɛ home anan nyinaa.
Ɛno ne dwumadie no nyinaa. Weil akwankyerɛ ne sɛ ma ɛnyɛ home anan wɔ bere baako mu wɔ bere a worefi ase, na yɛ no mprenu da biara sɛnea nhyehyɛe no bɛyɛ nea wonim. Bosome bi akyi, sɛ ɛyɛ wo dɛ a, wubetumi atu wo ho akɔ home nwɔtwe a edi nso so. Cleveland Clinic susuw sɛ yɛ no saa: tomtom kakra, mprenu da biara, a eye sɛ wode bɛbata biribi a woyɛ no dada ho, te sɛ wokɔ mpa so.
Adeɛ baako a ɛnsɛ sɛ wo ho haw wo: bere a ɛyɛ pɛpɛɛpɛ a wokora so. Akontaabu no botae no kyɛn simma a ɛyɛ pɛpɛɛpɛ no. Sɛ ahomegye a ɛyɛ akodu anan ma wugye home pii wɔ sɔ mu no a, wo akontaabu no ware dodo. Yɛ ne nyinaa ntɛm na fa 4-7-8 nhyehyɛe no di. Ɛsɛ sɛ ahomegyemu da so ara yɛ ɔfa a ɛware sen biara.
Bere a ɛtaa boa
Sɔ tenten ne ahomegye tenten no ma eyi yɛ adwinnade a ɛboa wo dwodwo, na ɛno nti na nnipa pii fa di dwuma wɔ mpaeda. Ɛsan ho wɔ mfiri so wɔ mmere a ano yɛ den a ɛyɛ ntomtom a wuhia sɛ wobrɛ wo ho ase kakra nanso wuntumi mfi dan no mu. Ansa na woafrɛ telefon a emu yɛ den. Wɔ simma a ɛba bere a asɛmmɔne aba akyi. Bere a abufuw rekɔ soro na anka wompɛ sɛ woka adeɛ a edi kan a ɛba wo tirim.
Te sɛ ahome adwinnade dodow no ara, ɛyɛ adwuma yiye sɛnea wunim no kɛse. Sɛ bere a wobɛsɔ ahwɛ nko ara yɛ wɔ ehu mu a, ɛbɛyɛ den na ebia wubegyae. Sɔ hwɛ no bere a woadwo dada, mprenu da biara, na ɛbɛyɛ biribi a wo nipadua hu. Afei ɛwɔ hɔ bere a wuhia no ankasa.
Sɛ ɛnyɛ wo dɛ a, twe wo ho
Sɔ a ɛyɛ akodu nson no ne ɔfa a ɛto nnipa hintidua, na ɛsɛ sɛ wɔka no pefee. Sɛ wobɛsɔ wo home mu a, ebetumi ayɛ pii, titiriw sɛ woahopopo dada anaa wo home asua. Sɛ sɔ no ma woyɛ den anaa wobɔ hu a, twa no tia. To no ase ma ɛyɛ akodu mmiɛnsa anaa anan, anaa twa sɔ no koraa na gye home brɛoo na gu mu brɛoo kɛse. Ahomegyemu a ɛware no nko ara yɛ adwuma ankasa no fa kɛse.
Sɛ wo ti yɛ wo hare anaa ani so yɛ wo kusukusuu a, ɛbɛyɛ sɛ woregye home den dodo anaa ntɛm dodo. Gyae, ma wo home nsan nkɔ deɛ ɛsɛ, na tena ase kakra. Akyɛde biara nni hɔ ma deɛ ɔhyɛ mu yɛ no.
Nnipa kakra hu sɛ adwene a wɔde to ahome so denneennen no ma ahopopo kɔ soro mmom sen sɛ ɛbɛkɔ fam. Ɛno ba, mpɛn pii wɔ ahokyere anaa awerɛhow bi akyi, na ɛnkyerɛ sɛ woadi nkogu wɔ ahome dwumadie ho. Ɛkyerɛ sɛ saa adwinnade pɔtee yi nyɛ wo deɛ, na ɛno yɛ. Ahomam fapem a ɛnam wo nteɛ so anaa ɔkata a ɛyɛ brɛoo bɛfata wo yiye, na ɔyaresafo betumi aboa wo ma woahu deɛ ɛfata.
Deɛ ebetumi ayɛ ne deɛ ɛrentumi nyɛ
4-7-8 ahome yɛ ɔkwan a wofa so brɛ nnyigyei no ase wɔ bere no mu, na wode dwodwo wo ho anadwo. Ɛyɛ kwa, ɛyɛ komm, na wubetumi ayɛ no baabiara. Ɛno yɛ pii ma biribi a ɛnsɛ hwee.
Ɛnyɛ ayaresa ma ahopopo yare, na ɛnyɛ nnaeda a asi pi adapɛn pii ano aduru. Sɛ woda hɔ kɔɔ anadwo dodow no ara, anaa ahokyere rekɔso redi wo nna, w'abusuabɔ, anaa wo tumi a wode di dwuma a, ɛno yɛ nsɛnkyerɛnne sɛ wo ne ɔyaresafo anaa ɔyaresafo bi bɛkasa. Sɛ wokɔpɛ mmoa pii a, ɛnkyerɛ sɛ ahome no di wo huammɔ. Nneɛma bi so sen sɛnea home baako betumi akura, na ɛfata sɛ wonya mmoa a ne kɛse ne deɛ wokura ankasa hyia.
Nsɛm a wɔatwe afi mu
- Cleveland Clinic, How To Do the 4-7-8 Breathing Exercise
- Andrew Weil, M.D., Breathing Exercises: Three To Try (4-7-8 Breath)
- Frontiers in Human Neuroscience, How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing
- Harvard Health, Relaxation techniques: Breath control helps quell errant stress response