Indlela Ukuphefumula Okushintsha Ngayo Uhlelo Lwakho Lwezinzwa

Ukuphefumula kuyinqaba phakathi kwezinto umzimba wakho owenzayo. Inhliziyo yakho iyashaya ngaphandle kokukubuza. Isisu sakho siyagaya, izinhlamvu zamehlo akho ziyanwebeka, umfutho wegazi wakho uyakhuphuka wehle, konke kokwakho. Ukuphefumula nakho kuqhuba ngokuzenzakalelayo. Uzophefumula cishe izikhathi eziyizinkulungwane ezingamashumi amabili namuhla bese uqaphela cishe azikho kuzo. Kodwa ngomzuzu onquma ukukwenza, ungathatha isikhwelo. Kwehlise, kujulise, kubambe, welule indlela yokuphuma. Leso simo esiphindwe kabili yisona sizathu sonke sokuthi ukuphefumula kube umnyango oluncedo kangaka wokungena endleleni ozizwa ngayo.

Amasu amaningi okuzolisa asebenza ngempela ngomzuzu onengcindezi adlula ekuphefumuleni, futhi hhayi ngengozi. Umphefumulo wakho uyingxenye eyodwa yempendulo yakho yengcindezi exhunyiwe ukuze ukwazi ukuyifinyelela ngokuyala. Awukwazi ukunquma ukwehlisa isivinini senhliziyo yakho. Ungakwazi ukunquma ukwehlisa ukukhipha komoya wakho, futhi isivinini senhliziyo yakho sivame ukulandela. Leyo ngxenyana encane yokulawula iphenduka ibe ngundize wangempela kuyo yonke enye ingxenye yohlelo.

Kuyasiza ukwazi ukuthi yini ngempela oyiqondisayo.

Izinhlelo ezimbili, iswishi eyodwa ongayifinyelela

Umzimba wakho usebenza ngokulinganisela phakathi kwamagatsha amabili ohlelo lwezinzwa oluzenzakalelayo. Olunye lungisisheshisi. Lusheshisa inhliziyo yakho, lusheshise umphefumulo wakho, luqinise imisipha yakho, futhi lukugcwalise ngamakhemikhali okulwa noma okubaleka. Olunye luyibhuleki. Lwehlisa inhliziyo yakho, lululise ukuphefumula kwakho, futhi lubhekana nomsebenzi othule wokuphumula nokugaya. Awulokothi ube kolunye ngokuphelele. Kuwo wonke umzuzu othile, umzimba wakho ulungisa njalo inhlanganisela.

Ingcindezi ikutshekisela kusisheshisi. Yilowo umsebenzi wayo, futhi ngosuku oluyingozi ngempela iyisipho. Inkinga ukuthi impilo yesimanje igcina isisheshisi sicindezelwe ngenxa yezinto ezingeyona neze ingozi. I-inbox egcwele. Ingxoxo enzima. Ukukhathazeka ngo-2 ekuseni. Umzimba wakho awukwazi njalo ukubona umehluko phakathi kosongo lwangempela noLwesibili olunengcindezi, ngakho uphendula kokubili ngendlela efanayo.

Ibhuleki ithwalwa kakhulu uzinzwa oyedwa omangalisayo. Ubizwa ngokuthi uzinzwa i-vagus, futhi uwuzinzwa oyinhloko ohlangothini oluzolisayo, oluphumulisayo-noluqondisa-ukugaya lohlelo lwakho. Usuka esiqwini sobuchopho bakho wehle udabule esifubeni sakho ungene esiswini sakho, uthinta inhliziyo namaphaphu endleleni. I-Cleveland Clinic iwuchaza njengozinzwa oyinhloko wohlelo lwezinzwa i-parasympathetic, igatsha elinesibopho sokwehlisa isivinini senhliziyo yakho nokubuyisa umzimba wakho phansi ngemva kwe-alamu. Lapho abantu bekhuluma ngokuthi "ukuvusa uzinzwa i-vagus," yilokho abakushoyo. Futhi enye yezindlela ezithembekile kakhulu zokukwenza yinto osunayo unayo yonke indawo oya kuyo.

Ubuchopho bakho bufunda umphefumulo wakho

Nansi ingxenye yalokhu evame ukushiywa. Ubudlelwano buhamba ngezindlela zombili. Imizwa yakho iyashintsha ukuphefumula kwakho, yebo. Umcabango owesabekayo wenza umphefumulo wakho usheshe futhi ube ngaphezulu ngaphambi kokuba uwuqonde ngokugcwele ukwesaba. Kodwa ukuphefumula kwakho kuphinde kubuyisele ulwazi obuchosheni bakho, obufunda njalo isimo somzimba wakho ukuze bunqume ukuthi kufanele bukhathazeke kangakanani.

Cabanga ngokuthi ukuphefumula okusheshayo, okungaphezulu ngokuvamile kusho ukuthini emvelweni. Kusho ukuthi uyagijima, uyalwa, noma wesaba. Ngakho lapho ubuchopho bakho buqaphela leyo phethini, benza isiphetho esisobala: kukhona okumele kube kubi. Bugcina i-alamu ivuliwe. Lokhu kuyingxenye yokuthi kungani ukukhathazeka kungakhiyeka kube umjikelezo. Ukwesaba kusheshisa umphefumulo wakho, umphefumulo osheshayo uqinisekisa ukwesaba, bese kuyazungeza, uhlangothi ngalunye lundlisa olunye.

Izindaba ezinhle zicashe ngaphakathi kwenqubo efanayo. Uma ubuchopho bakho bufunda ukuphefumula kwakho njengobufakazi, ungabushintsha ubufakazi. Ukuphefumula okuncane, okuphansi, okulinganayo kuwuphawu lomzimba lokuphepha. Akukho ukugijima ubaleka ingozi kuyilapho uphefumula kanjalo. Lapho ngamabomu ukhiqiza ukuphefumula komuntu ozolile, unikeza ubuchopho bakho umbiko ohlukile, futhi ingxenye enkulu yabo iyakukholelwa. Lokho akulona iqhinga noma i-placebo. Uhlelo lusebenza ncamashi njengoba lwakhelwe, ngawe nje ushukumisela okufakwayo ngamabomu.

Ukuthi ukuphefumula kancane kwenzani, isinyathelo nesinyathelo

Bheka okwenzekayo lapho ungenisa umoya. Inhliziyo yakho isheshisa kancane. Khipha umoya, bese iyehla futhi. Lokho kukhuphuka nokwehla okuthambile, ngokuvumelana nomphefumulo wakho, kujwayelekile futhi kunempilo. Odokotela bakubiza nge-respiratory sinus arrhythmia, okuzwakala kwethusa kanti akunjalo. Kuwuphawu lokuthi umphefumulo wakho nenhliziyo yakho bakhulumisana bodwa ngalowo zinzwa i-vagus.

Nansi ingxenye eyenza ukwehlisa kube namandla kangaka. Uma ukukhipha komoya wakho kude futhi kuncane, uncika kakhulu ohlangothini lokubhuleka lohlelo. Ukuphuma komoya okude kunika uzinzwa i-vagus isikhathi esengeziwe sokwenza umsebenzi wawo wokuthulisa enhliziyweni. Ukuphefumula okusheshayo, okungaphezulu, okuphezulu esifubeni kwenza okuphambene. Kuqhubeka kukhombisa phezulu, kutshela ubuchopho bakho ukuthi isimo esiphuthumayo sisekhona, okuyingxenye yokuthi kungani ukwethuka kuzondlisa.

Abacwaningi bakubhekisise kanzima ukuthi isivinini esiphansi senzani. Ukubuyekezwa okukhulu ku-*Frontiers in Human Neuroscience* kwaqoqa izifundo ngokuphefumula kancane, ngokuvamile cishe imiphefumulo eyisithupha ngomzuzu esikhundleni saleyo evamile eyishumi nambili kuya kweyishumi nanhlanu, futhi kwathola isithombe esizinzile. Ukuphefumula kancane kushukumisela ukulingana kwezenzakalelayo ohlangothini oluzolisayo, kukhuphule ukwehluka kwesivinini senhliziyo (uphawu lohlelo oluguquguqukayo, olulawuleke kahle), futhi kuvame ukufika noshintsho lwangempela endleleni abantu abazizwa ngayo: ukukhululeka nokuqwasha okwengeziwe, ukukhathazeka, intukuthelo, nokudideka okuncane. Awucabangi nje ushintsho. Luvela ezilinganisweni zomzimba uqobo.

Ukukhipha komoya kubaluleke kakhulu kunalokho abantu abaningi abakulindele. Ucwaningo lwe-Stanford oluholwa u-Andrew Huberman, u-David Spiegel, no-Melis Yilmaz Balban, olwashicilelwa ku-*Cell Reports Medicine* ngo-2023, lwacela abantu abangu-111 ukuthi bachithe imizuzu emihlanu ngosuku kwenye yamaphethini ambalwa ahlukene okuphefumula noma ekuzindleni, inyanga. Iphethini ephuma phambili yaba ukudonsa umoya ngendlela ejikelezayo, ukungenisa umoya kabili ngamakhala, bese kukhishwa umoya kanye kwaphela ngomlomo isikhathi eside, kancane. Lowo msindo ogxile ekukhipheni komoya wathuthukisa isimo somoya futhi wehlisa isivinini sokuphefumula sokuphumula ngaphezu kwamanye, futhi ngaphezu kwalokho ukuzindla okwakwenza kwiyo imizuzu emihlanu efanayo. Isifundo silula ngokwanele ukusiphatha. Lapho ufuna ukwehla, yenza indlela yokuphuma ibe nde kunendlela yokungena.

Izindlela ezimbalwa zokukusebenzisa lokhu namuhla

Awudingi iphethini ekhethekile ukuze uqale. Udinga ukukhipha komoya okuncane, okude. Konke okungezansi kuyisici salowo mqondo owodwa.

• Ukukhipha komoya okude. Ngenisa umoya ngamakhala ubale cishe kuze kube kune. Khipha umoya, kancane futhi ngokuqinile, ubale cishe kuze kube yisithupha noma ngaphezulu. Ungakuphoqi. Vumela nje ukuphuma komoya kube yingxenye engasheshi. Imijikelezo embalwa ivame ukwanela ukuze uzwe amahlombe akho ehla.
• Ukungenisa umoya kabili nokudonsa umoya. Ngenisa umoya ngamakhala, bese ungenisa umthamo wesibili omncane womoya ngaphezu kwawo, ugcwalise amaphaphu akho konke okusele. Bese ukhipha konke ngokukhipha okukodwa okude ngomlomo wakho. Lena yiphethini yokudonsa umoya ngendlela ejikelezayo evela emsebenzini we-Stanford, futhi ngisho noyodwa kuyo ungasusa ukucindezeleka.
• Phefumulela phansi, hhayi phezulu. Beka esinye isandla esifubeni sakho esinye esiswini sakho. Uhlose ukuzwa isandla esiphansi sinyakaza kakhulu kunesiphezulu. Ukuphefumulela esiswini sakho, hhayi esifubeni sakho esiphezulu, yikho okuvusa impendulo ezolisayo. Ukuphefumula okuphezulu okungaphezulu esifubeni kugcina i-alamu ibhonga.
• Yehla uye kweyisithupha ngomzuzu. Kuphathe lokhu njengomkhuba wansuku zonke kunebhuleki lesimo esiphuthumayo. Imizuzu embalwa yokuphefumula cishe imiphefumulo emincane eyisithupha ngomzuzu yisona sivinini ucwaningo oluqhubeka lufinyelela kuso. Akudingeki ubale ngokuphelele. Kancane futhi kubushelelezi yiwo wonke umyalelo.

Akukho kulokhu okudinga izinsiza, uhlelo lokusebenza, noma umuntu owaziyo ukuthi uyakwenza. Ungakwenza emhlanganweni, emotweni, egumbini lokulinda, embhedeni lapho ubuthongo bungezi. Yilokho ukuhlakanipha okuthule kokusebenzisa umphefumulo. Kuyaphatheka, kumahhala, futhi kuhlala sekukhona kakade.

Kungani amakhala nesivinini kubaluleke kakhulu kunobude

Abantu abaningi, betshelwa ukuthi "phefumula ngokujulile," bamunca umthamo omkhulu womoya ngomlomo bakhukhumalise isifuba sabo. Kuzwakala njengomzamo, ngakho kuzwakala sengathi kumele kube kuyasebenza. Ngokuvamile akwenzi okuningi, futhi ngezinye izikhathi kwenza okuphambene, kukushiya unesiyezi kancane futhi ungazolile ngokwengeziwe.

Izinguquko ezimbili ezincane zivame ukubaluleka kakhulu kunobude. Eyokuqala ukuphefumula ngamakhala. Ukuphefumula ngamakhala ngokwemvelo kwehlisa umoya, kuwufudumeze kuwuhluze, futhi kuvame ukudonsela umphefumulo phansi emzimbeni kunokuphezulu esifubeni. Kuthule kakhulu futhi kunzima ukukweqisa. Eyesibili yisivinini nokubushelelezi. Imiphefumulo emincane, elinganayo, engaphoqelelwe yenza umsebenzi. Umphefumulo ojulile ophoqelelwe usewumphefumulo ophoqelelwe, futhi uhlelo lwakho lwezinzwa luyakubona ukuphoqeleleka.

Kukhona nesizathu sokuthi ukuma kancane ngokuthambile ngemva kokukhipha umoya kungazwakala kuzolisa kunokucindezela. Lapho uvumela ukuma okuncane, okukhululekile kuhlale ngezansi komphefumulo, i-carbon dioxide ikhuphuka kancane egazini. Ebangeni elikhululekile, lokho akuyona inkinga okumele iyilungiswe. Kuwuphawu oluthambile, oluthi, kanye nesivinini esiphansi, luncika ohlangothini oluzolisayo lohlelo. Igama eliyinhloko elithi khululekile. Awubambi umphefumulo wakho uze uzame kanzima. Umane nje awusheshi ukubamba olandelayo. Uma ukuma kwake kwazwakala njengendlala yomoya, kuyeke bese uphefumula nje kancane futhi phansi. Ukuma kuyakhethwa. Ukukhipha komoya kancane yingxenye ebalulekile.

Ukukwenza kubambelele

Umphefumulo usebenza kangcono lapho ujwayelekile. Iphethini oyizame kuphela esimweni esibucayi yiphethini umzimba wakho okumele uyifunde ngesikhathi esibi kunazo zonke. Iphethini oyizame lapho uzolile yileyo umzimba wakho ongazifinyelela wodwa lapho izinto ziphambana.

Yilelo icala langempela lomkhuba omncane wansuku zonke. Hhayi ngoba udinga ukulungiswa ngosuku olujwayelekile, kodwa ngoba ukuzilolonga yikho okwenza ithuluzi litholakale kamuva. Imizuzu embalwa yanele. Ababambiqhaza be-Stanford ababona inzuzo eqine kakhulu babenza imizuzu emihlanu ngosuku, futhi imiphumela ezolisayo yokubuyekezwa kwe-*Frontiers* ivela ngezilinganiso ezincane, ezisimeme, hhayi ezinkulu.

Izindlela ezimbalwa zokukwenza kube umkhuba ngaphandle kokuba kube omunye umsebenzi onzima:

• Kuxhume entweni osuvele uyenza. Umzuzu owodwa wokuphefumula kancane ngaphambi kokuqala imoto, ngaphambi kwe-imeyili yokuqala, noma njengoba ikhanda lakho lithinta umcamelo. Ukukuxhuma emkhubeni okhona kudlula ukuncika kumandla entando.
• Gcina izinga liphansi. Ngosuku olumatasa, ukukhipha komoya kancane kathathu kuyabalwa. Ukungaguquki kwenza okuningi lapha kunobude besikhathi.
• Qaphela ukunqoba okuncane. Amahlombe ehla ngengxenye ye-inch, umhlathi oxegayo, umjikelezo wemicabango oxegayo ngezinga elilodwa. Yilokho uhlelo oluphendulayo. Ukukubamba yikho okukwenza uqhubeke ubuya.

Ngamasonto, lokhu kwenza okuthule kakhulu kunanoma yisiphi iseshini esisodwa. Uma kwenziwa njalo, ukuphefumula kancane kuhlotshaniswa nesimo sokuphumula esizinzile kakhulu nokwehluka kwesivinini senhliziyo okungcono, okuyindlela ecolekile yokusho ukuthi umzimba wakho uba ngcono kancane ekushintsheni amagiya. Ululama engcindezini ngokushesha. Isisheshisi asihlali sibambekile isikhathi eside kangako.

Ukuthi kungenzani nokungeke kukwenze

Kufanele siqotho ngemikhawulo, ngoba ukudayisa ngokweqile ithuluzi elihle yindlela abantu abagcina bedumele ngalo.

Ukuphefumula kancane kuhle kakhulu ekwehliseni ukuvuseleleka ngomzuzu nasekwakheni isisekelo esizinzile kakhulu ngokuhamba kwesikhathi. Akusona isixazululo sokuphazamiseka kokukhathazeka, ukudangala, ukuhlukumezeka kwengqondo, noma esinye isimo, futhi akuzange kuhloselwe ukuba yikho. Kucabange njengento eqinisa ukunakekelwa, hhayi into eyithatha indawo.

Iphuzu elincane kodwa elingelona amanga: kwabanye abantu, ikakhulukazi ngemva kwezinhlobo ezithile zokuhlukumezeka kwengqondo, ukugxila eduze emphefumulweni kungakhulisa ngempela ukukhathazeka kunokukwehlisa. Uma lokho kunguwe, awukwenzi kabi futhi akukho okuphukile. Zama ithuluzi lokuzinza elisebenzisa izinzwa zakho noma izinyawo zakho phansi kunalokho, futhi ucabangele ukusebenza nochwepheshe ongakulungisela indlela.

Futhi uma ufinyelela emasu okuzolisa njalo nje ukuze udlule ezinsukwini ezijwayelekile, noma uma ukukhathazeka, isimo sengqondo esiphansi, noma ukwethuka kuphazamisa ubuthongo bakho, umsebenzi wakho, noma abantu obakhathalelayo, lokho kuwuphawu lokungenisa usizo olwengeziwe. Udokotela noma udokotela wengqondo angasiza ngezindlela okuvivinya umphefumulo okungeke kukwenze. Ukudinga lolo sizo akuwona uphawu lokuthi ukuphefumula kuhlulekile. Kuwuphawu lokuthi ufanelwe okungaphezu kwalokho noma iliphi isu elilodwa elingakunikeza.

Umphefumulo uyisiqalo. Yiyo indlela esheshayo kunazo zonke yokutshela umzimba wakho, ngolimi awuqonda ngempela, ukuthi isimo esiphuthumayo siphelile. Ngezinye izinsuku lokho kwanele ukukuyisa entweni elandelayo. Ngezinsuku ezinzima kakhulu, kuvumele kube yisinyathelo sokuqala siya kolunye usizo olukhona lwakho.

Imithombo

• Cleveland Clinic, Uzinzwa i-Vagus: Uyini, Umsebenzi, Indawo Nezimo
• Frontiers in Human Neuroscience, Indlela Ukulawula Umphefumulo Okungashintsha Ngayo Impilo Yakho: Ukubuyekezwa Okuhlelekile Kwezinto Ezihambisana Nengqondo Nomzimba Zokuphefumula Kancane
• Stanford Medicine, 'Ukudonsa umoya ngendlela ejikelezayo' kungasiza ukuphefumula ususe ukukhathazeka