Amathiphu asheshayo
- Yenza ukukhipha umoya kube ukubala okude kunazo zonke.
- Zama imijikelezo emine njengoba ungena embhedeni.
- Nciphisa ukubamba uma kukwenza ukhathazeke.
Sekuhlwile. Izibani zicishiwe, usuku seluphelile, futhi umzimba wakho ukhathele. Kodwa ingqondo yakho ayiwutholanga umlayezo. Ihlela uhlu lwezinto ozozenza kusasa, iphinda ingxoxo ethile, ibhala i-imeyili ongeke uyithumele kuze kuse. Ulele uthe du kodwa amehlo akho avuleke bhe.
Lelo gebe phakathi komzimba okhathele nengqondo esagijima yiyona kanye indawo lapho ukuphefumula kwe-4-7-8 kuzisebenzela khona. Kuwukubala okulula: ngenisa umoya kuze kufike ku-4, bamba kuze kufike ku-7, ukhiphe umoya kuze kufike ku-8. Izinombolo zibukeka ziyinkimbinkimbi ekuqaleni. Zenza umsebenzi othile, futhi omkhulu wawo uhlala kulokho kukhipha umoya okude nokunensa okusekugcineni.
Leli su lenziwa laziwa uDkt. Andrew Weil, udokotela owalithatha ku-pranayama, izinkambiso zokuphefumula eziphuma ku-yoga. Ulibiza ngokuthi umuthi wemvelo wokuthobisa uhlelo lwezinzwa. Lokho akusho into eyimfihlakalo njengokuzwakala kwayo: usebenzisa ingxenye eyodwa yempendulo yakho engcindezini ongakwazi ukuyisebenzisa ngempela ngesandla.
Kungani ukukhipha umoya isikhathi eside kukuzolisa
Umzimba wakho usebenzisa izinhlelo ezimbili eziphikisanayo. Olunye lukusheshisa ukuze wenze okuthile. Olunye lukwehlisa ukuze uphumule, ugaye, futhi ulungiswe. Ziyashintshana njalo, futhi ukuphefumula kwakho kuxhunywe kuzo zombili.
Nansi ingxenye esizayo. Lapho ungenisa umoya, isivinini senhliziyo yakho sikhuphuka kancane. Lapho ukhipha umoya, sibuyela phansi ngobumnene. Ngakho ukukhipha umoya sekuvele kuyingxenye ezolisayo yomjikelezo, futhi ukukhipha umoya isikhathi eside kuncika kuleyo ngxenye ezolisayo ngamandla amakhulu. Ngokwenza ukukhipha umoya kube ukubala okude kunazo zonke kule phethini, i-4-7-8 itshekisa isilinganiso ngasegiyeni lomzimba wakho lokuphumula nokuzola.
Kunobufakazi obuqinile ngokuphefumula okuhamba kancane ngokuvamile. Ukubuyekezwa okuhlelekile kwephephabhuku *Frontiers in Human Neuroscience* kwaqoqa izifundo eziyishumi nanhlanu futhi kwathola ukuthi ukuphefumula kancane, okungaphansi cishe kokuphefumula okuyishumi ngomzuzu, kwakhuphula ngokuthembekile ukuguquguquka kwesivinini senhliziyo futhi kwahambisana nokukhululeka nokuphumula okwengeziwe kanye nezimpawu ezimbalwa zokukhathazeka nokuvuseleleka. Awudingi ukulandelela lutho kulokho ngokwakho. Okuthathwayo ukuthi uthumela isignali yangempela, yenyama, hhayi nje ukucabanga imicabango ezolisayo ngakuwe.
Okunye okwenziwa yi-4-7-8 ukunika ingqondo yakho umsebenzi omncane. Ukubala u-4, bese u-7, bese u-8 kudinga ukunaka okwanele ukuthi kusale isikhala esincane sendilinga yokukhathazeka. Iphethini iba yinto ozibambela kuyo esikhundleni sokuzungeza.
Indlela yokukwenza
Inguqulo yokuqala iza nezinto ezimbili ezincane okulula ukuzeqa kodwa okufanele uzigcine.
Beka isihloko solimi lwakho endaweni ephakeme yenyama engemuva nje kwamazinyo akho angaphambili angenhla, bese uluvumele luhlale lapho isikhathi sonke. Uzokhipha umoya uzungeze ulimi lwakho, ngezindebe eziqoqene kancane, okuyikho okunika ukukhipha umoya lowo msindo omnene ohushuzayo.
Ukungenisa umoya kufanele kube okuthulile futhi ngekhala lakho. Kuqondise phansi, ukuze isisu sakho sikhukhumale ngaphambi kwesifuba sakho. Abantu abanengcindezi bavame ukuphefumula phezulu nangokungajuli, ngaphezulu esifubeni, okugcina isexwayiso siduma. Ukuphefumula kancane ngekhala kuye esiswini kuyisignali ephambene nalokho. Awuzami ukugwinya umoya omningi ngangokunokwenzeka. Ukuphefumula okumnene, okugcwele kwanele.
- Khipha wonke umoya wakho kuqala. Khipha umoya ngokuphelele ngomlomo wakho ngomsindo omnene ohushuzayo, ukuze uqale kokungenalutho.
- Vala umlomo wakho bese ungenisa umoya ngokuthula ngekhala lakho ube ubala kuze kufike ku-4.
- Bamba umoya wakho ube ubala kuze kufike ku-7.
- Khipha umoya ngomlomo wakho ube ubala kuze kufike ku-8, wenze lowo msindo omnene ohushuzayo.
- Lokho kuwukuphefumula okukodwa. Manje kwenze futhi izikhathi ezintathu, kube ukuphefumula okune sekuyonke.
Yilowo wonke umsebenzi. Isiqondiso sikaWeil sithi ukugcine kube ukuphefumula okune ngasikhathi sinye lapho usaqala, futhi ukuzejwayeze kabili ngosuku ukuze iphethini ijwayeleke. Ngemva kwenyanga noma ngaphezulu, uma ukuthanda, ungakhuphukela ekuphefumuleni okuyisishiyagalombili ngokulandelana. I-Cleveland Clinic iphakamisa isigqi esifanayo: imijikelezo embalwa, izikhathi ezimbili ngosuku, kungcono uma kunamathiselwe entweni oyenzayo kakade, njengokungena embhedeni.
Into eyodwa okungafanele ukhathazeke ngayo: ukugcina isikhathi esiphelele. Isilinganiso sibaluleke ngaphezu kwemizuzwana eqondile. Uma ukungenisa umoya kuze kufike ku-4 kukushiya uhefuzela lapho ubamba, ukubala kwakho kude kakhulu. Kusheshise konke bese ugcina isimo se-4-7-8. Ukukhipha umoya kufanele kuhlale kuyingxenye ende kunazo zonke.
Lapho kuvame ukusiza
Ukubamba isikhathi eside nokukhipha umoya isikhathi eside kwenza lokhu kube ithuluzi elinamandla lokwehla, yingakho abantu abaningi bafinyelela kukho ngesikhathi sokulala. Kusiza futhi ezikhathini ezinomsindo, ezijwayelekile lapho udinga ukwehla ngezinga elilodwa kodwa ungakwazi ukuphuma egumbini. Ngaphambi kwengcingo enzima. Emizuzwini elandela izindaba ezimbi. Lapho ukucasuka kukhuphuka futhi ungathanda ukungasho into yokuqala efika engqondweni.
Njengamathuluzi amaningi okuphefumula, kusebenza kangcono uma kujwayeleke kakhulu. Uma isikhathi esisodwa nje osizama ngaso kuphakathi kokwethuka, kuzozwakala kungalungile futhi cishe uzokuyeka. Kuzejwayeze lapho usuzolile, izikhathi ezimbili ngosuku, bese kuba yinto umzimba wakho oyaziyo. Bese kuba khona lapho ukudinga ngempela.
Uma kungazwakali kahle, dambisa
Ukubamba kuze kufike ku-7 yiyona ngxenye ekhubaza abantu, futhi lokho kufanele kushiwo ngokusobala. Ukubamba umoya wakho kungazwakala kunzima, ikakhulukazi uma usuvele ukhathazekile noma uphelelwa umoya. Uma ukubamba kukwenza uqine noma wethuke, kunciphise. Kwehlisele ekubaleni kuze kufike ku-3 noma ku-4, noma ukweqe ukubamba nya bese ungenisa umoya kancane bese ukhipha umoya kancane nakakhulu. Ukukhipha umoya isikhathi eside kukodwa kwenza umsebenzi omkhulu wangempela.
Uma uzizwa unesiyezi noma ikhanda lakho liphenduka, cishe uphefumula kanzima kakhulu noma ngokushesha kakhulu. Yima, vumela ukuphefumula kwakho kubuyele esimweni esijwayelekile, bese uhlala uhlezi umzuzwana. Akukho mklomelo wokukuphoqelela.
Abantu abambalwa bathola ukuthi ukugxila eduze ekuphefumuleni empeleni kukhuphula ukukhathazeka esikhundleni sokukwehlisa. Kwenzeka, ngokuvamile ngemva kwezinhlobo ezithile zengcindezi noma zenhlungu, futhi akusho ukuthi wehlulekile emsebenzini wokuphefumula. Kusho ukuthi leli thuluzi elithile akulona ithuluzi lakho, futhi kulungile. Ukuzinzisa ngezinzwa zakho noma ukunyakaza okumnene kungakufanela kangcono, futhi udokotela wezengqondo angakusiza uthole okukufanele.
Okungakwenza nokungakwazi ukukwenza
Ukuphefumula kwe-4-7-8 kuyindlela yokwehlisa umsindo ngaleso sikhathi, nokwehla ebusuku. Kumahhala, kuthule, futhi ungakwenza noma ikuphi. Lokho kuningi entweni engabizi lutho.
Akulona ukwelashwa kwesifo sokukhathazeka, futhi akusona isixazululo sokuqwasha osekunamasonto kukhona. Uma ulala ungalali ubusuku obuningi, noma ingcindezi iqhubeka idla izinsuku zakho, ubudlelwano bakho, noma ikhono lakho lokusebenza, lokho kuwuphawu lokuthi kufanele ukhulume nodokotela noma nodokotela wezengqondo. Ukufuna usizo olwengeziwe akusho ukuthi ukuphefumula kukwehlulekile. Ezinye izinto zinkulu ngaphezu kwalokho ukuphefumula okukodwa okungakuthwala, futhi ufanelwe ukusekelwa okulinganiswe nalokho okuthwele ngempela.
Imithombo
- 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