Amathiphu asheshayo
- Khipha umoya emaphashqeni akho ngaphambi kokuqala.
- Ngenisa, bamba, khipha, bamba, kwane ngakunye.
- Nciphisa ukubamba uma kuzwakala kuqinile.
Uyawazi lo muzwa. Isifuba sakho siyaqina, imicabango yakho iqala ukugijima, futhi ukuphefumula kwakho kuba sheshayo futhi kungajuli ngaphambi kokuba ngisho unqume ukuthi kukhona okungalungile. Lokho kuphefumula okungajuli akuwona umphumela wengcindezi, kuyingxenye yalokho okuyigcina iqhubeka. Ukuphefumula okusheshayo kutshela ubuchopho bakho ukuthi isexwayiso singesangempela, futhi isexwayiso sitshela umzimba wakho ukuthi uqhubeke uphefumula ngokushesha.
Ukuphefumula kwebhokisi kungena kulowo mjikelezo bese kuwehlisa. Kuthola igama lako esimeni sako: izinhlangothi ezine ezilinganayo, ukubala okune okulinganayo. Phefumulela ngaphakathi ube ubala kuze kube kune, ubambe kuze kube kune, uphefumulele ngaphandle kuze kube kune, ubambe kuze kube kune. Yiyonke into leyo. Abantu ngezinye izikhathi bakubiza ngokuphefumula kwesikwele noma ukuphefumula kwezikwele-ezine, futhi uhlobo lwako lufundiswa abasezempini nabasebenzi bezimo eziphuthumayo abadinga ukuhlala benekhanda elicacile lapho konke okubazungezile kunomsindo.
Isizathu sokuthi kufanele ukwazi silula. Amaningi amathuluzi azolisayo asebenzayo ngempela ngaleso sikhathi adlula ekuphefumuleni kwakho, ngoba ukuphefumula kwakho kuyingcezu eyodwa yokusabela kwakho engcindezini ongakwazi ukuyiqondisa ngamabomu. Awukwazi ukunquma ukwehlisa isilinganiso senhliziyo yakho. Unganquma ukwehlisa ukuphefumulela kwakho ngaphandle, futhi okunye kuvame ukulandela.
Kwenzekani emzimbeni wakho
Uhlelo lwakho lwezinzwa lusebenza ngamagiya amabili abanzi. Elinye liyakuvusa, inhliziyo esheshayo, ukuphefumula okusheshayo, imisipha esilungele ukunyakaza. Elinye liyakuzolisa futhi liphatha imisebenzi ejwayelekile njengokuphumula nokugaya. Ingcindezi iyakuphonsa egiyeni lokuqala. Ukuphefumula okuhambisa kancane, okulinganayo kukususela egiyeni lesibili.
Nansi ingxenye eyenza ukuphefumula kwebhokisi kube ngaphezu nje kokuthi "zola bese uphefumula." Uma wehlisa ukuphefumula kwakho kube cishe ukuphefumula okuyisihlanu noma okuyisithupha ngomzuzu, isilinganiso senhliziyo yakho siqala ukwenyuka nokwehla ngobumnene ngesikhathi nokuphefumulela ngaphakathi nokuphefumulela ngaphandle ngakunye. Odokotela babiza lelo phethini ngokuthi i-respiratory sinus arrhythmia, futhi kuwuphawu lokuthi uhlelo lomzimba wakho lokuzolisa, oluthwalwa kakhulu inzwa ende ebizwa ngokuthi i-vagus nerve, luyabuya. Ukubamba okufushane emva kokuphefumulela ngaphandle kuvumela i-carbon dioxide encane yakheke, nayo egqugquzela ngobumnene lowo mzila ofanayo wokuzolisa.
Awudingi ukukhumbula noma yikuphi kwalokho. Okuthathwayo ukuthi lokhu akulona iqhinga lokuphazamisa. Uthumela emzimbeni wakho isignali yangempela, yenyama yokuthi isimo esiphuthumayo siphelile.
Izinyathelo
Thola isikhundla lapho ungahlala noma ume uqonde ngokwaneleyo. Ungavala amehlo akho noma uwagcine evulekile futhi ethambile. Bese:
- Phefumulela ngaphandle ngokugcwele kuqala. Vumela amahlombe akho ehle bese uphuma umoya emaphashqeni akho. Ukuqala kokungenalutho kwenza okunye kube lula.
- Phefumulela ngaphakathi kancane ngekhala lakho ube ubala kuze kube kune. Hlosa ukuthi isisu sakho sikhukhumale, hhayi isifuba sakho kuphela.
- Bamba ngobumnene ube ubala kuze kube kune. Bamba, ungaqinisi, akufanele kube khona ukucindezeleka emphinjeni wakho noma ebusweni bakho.
- Phefumulela ngaphandle kancane ngomlomo wakho noma ngekhala ube ubala kuze kube kune.
- Bamba futhi ube ubala kuze kube kune.
- Lowo umjikelezo owodwa. Phinda cishe imijikelezo emine, noma isikhathi eside ngangokuzwakala kukuhle.
Umjikelezo uthatha cishe imizuzwana eyishumi nanhlanu kuya kwengamashumi amabili, ngakho imijikelezo emine cishe ingumzuzu. Abantu abaningi baqaphela ushintsho oluncane emva komjikelezo owodwa noma emibili, amahlombe ehla, umhlathi uxega, ukugijima kuyadamba kancane. Lolo shintsho oluncane yilona phuzu. Awuzami ukuzizwa uzole ngokuphelele. Uzama ukwehla ngokwanele ukuze uthathe isinyathelo esilandelayo.
Uma ukubala kuzwakala kunzima
Ukubala kuze kube kune kuyindawo yokuqala, hhayi umthetho. Uma ukubamba umoya wakho kuzwakala kungakhululeki noma kukwenza ukhathazeke kancane, nciphisa ukubamba kube ukubala kuze kube kubili noma kuthathu, noma ukweqe nya bese wehlisa nje ukuphefumulela ngaphakathi nokuphefumulela ngaphandle. Ukuphefumulela ngaphandle okude okulula kukodwa kwenza umsebenzi omningi.
Uma okune kuzwakala kusheshayo kakhulu noma kuhamba kancane kakhulu, kulungise. Ukubala akudingi ukuba imizuzwana ecacile. Okubalulekile ukuthi izingxenye ezine zihlale zilingana cishe nokuthi akukho okuzwakala kuphoqelelwe. Uma uba nesiyezi kancane, cishe uphefumula ngokujula kakhulu noma ngokushesha kakhulu, dambisa, uphefumule ngobumnene kakhulu, futhi uhlale uhlezi.
Abantu abambalwa bathola ukuthi ukugxila ekuphefumuleni empeleni kukhuphula ukukhathazeka kwabo, ikakhulukazi emva kwezinhlobo ezithile zenhlungu. Uma lokho kunguwe, lokhu akukhona ukwehluleka komuntu siqu futhi awukwenzi kabi. Zama ithuluzi lokuzinza elisebenzisa imizwa yakho noma umzimba wakho esikhundleni salokho, futhi ucabangele ukusebenza nochwepheshe ongakulungisela izinto ngokwakho.
Nini lapho kusiza kakhulu
Ukuphefumula kwebhokisi kucwebezela ezikhathini ezincane, ezijwayelekile lapho ungakwazi ukusuka, imizuzwana ngaphambi kokuba ungene engxoxweni enzima, ukuma ngaphambi kokuba ucindezele u-send, isikhathi eside sokuma ezimotweni lapho ukubekezela kwakho sekuphelile. Ngoba kuthule futhi kungabonakali, akekho okuzungezile ozokwazi ukuthi uyakwenza.
Kusebenza futhi njengokuzejwayeza kwansuku zonke, hhayi nje njengebhuleki lesimo esiphuthumayo. Umzuzu owodwa noma emibili ekuseni, noma njengebhuloho phakathi kwemihlangano, kungagcina ingcindezi ingaqongelelani kwasekuqaleni. Uma iphethini lijwayeleka kakhulu lapho uzolile, liza ngokushesha kakhulu kuwe lapho ungazolile.
Iphuzu elilodwa eliqotho: ukuphefumula kwebhokisi ithuluzi lokwehlisa umsindo ngaleso sikhathi. Akusona isihlungi sokukhathazeka okuqhubekayo, futhi akuhloselwe ukuba njalo. Uma ufinyelela ezindleleni zokuzolisa njalo ukuze nje udlule usuku, noma ingcindezi ivame ukuphazamisa ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, lokho kufanele kukhulunywe nodokotela noma udokotela wezengqondo. Ukudinga usizo olwengeziwe akulona uphawu lokuthi ukuphefumula kwehlulekile. Kuwuphawu lokuthi ufanelwe okungaphezu kwalokho ukuphefumula okungakunika.
Sources
- Cleveland Clinic, How Box Breathing Can Help You Destress
- American Heart Association, It's not just inspiration, careful breathing can help your health
- National Center for Biotechnology Information, Take a Deep Breath (review of slow breathing and the autonomic nervous system)