Amathiphu asheshayo
- Cindezela amanzi abandayo emehlweni nasebunzini bakho.
- Kuzijwayeze kanye ngosuku oluzolile.
- Yeqa ukucwilisa uma inhliziyo yakho ibuthaka.
Ngokuvamile kufika ngokushesha ngaphezu kokuba ungacabanga indlela yokuphuma kukho. Isikhukhula sovalo ngaphambi kwezindaba ezimbi. Impikiswano ephendula izandla zakho zibande nenhliziyo yakho ikhale. Igagasi elikushaya ngo-2 ekuseni ngaphandle kwesizathu ongasiqamba. Kulezo zikhathi, iseluleko sokuthi "phefumula nje" singazwakala sithuka cishe, ngoba ingxenye yakho ephefumula kancane icabange ngokucacile isivele iyihambile.
Yilapha amanzi abandayo azuza khona indawo yawo. Hhayi njengokuthambekela kwezempilo, futhi hhayi njengekhambi lanoma yini. Njengesivala esisheshayo, esibonakalayo somzimba osuwele esexwayisweni. Akudingeki uwakholwe. Akudingeki ngisho ube uzolile ngokwanele ukuze ukwenze ngokucophelela. Kudingeka nje ufake into ebandayo ebusweni bakho.
Isenzo ngokwemvelo esidala kunokukhathazeka kwakho
Nali iqiniso elimangalisayo neliwusizo elisenkabeni yalokhu. Wazalwa nesabelo esakhelwe ngaphakathi samanzi abandayo ebusweni bakho, futhi sedlula cishe konke okunye.
Uma amanzi abandayo eshaya isikhumba esizungeze amehlo, ikhala, nebunzi lakho, umzimba wakho ucabanga ukuthi ushone ngaphansi kwamanzi bese wenza okokukuvikela. Inhliziyo yakho iyaphola. Igazi lidonseleka ngaphakathi liye enkabeni yakho nasengqondweni. Uhlelo lwakho lushintsha, kakhulu, luye ekulondolozeni. Ososayensi babiza lokhu ngesabelo sokutshuza sezilwane ezincelisayo, futhi kuyisabelo esifanayo esivumela imvu yamanzi namahlengethwa ukuthi ahlale phansi isikhathi eside kangaka. Sinenguqulo yaso ethule kancane, futhi siyaqhuma kungakhathaliseki ukuthi usengozini ngempela noma cha.
Ukwehla kuyiqiniso futhi kuyakaleka. Kolunye ucwaningo lokucwilisa ubuso emanzini abandayo, izinga lokushaya kwenhliziyo yababambiqhaza lehla ngaphansi kakhulu kwezinga labo eliphansi lokuphumula ngaphakathi kwamasekhondi ambalwa okushaya kwamakhaza ebusweni babo. Lokho kwehla akukhona ukukhathazeka. Kuyinto ephambene nokukhathazeka, ebhalwe ngqo emzimbeni wakho. Umuzwa othwala isignali yokuzolisa, i-vagus nerve, uthola isihloniphiso esiqinile, kanti uhlangothi lokuphumula-nokugaya lohlelo lwakho lwezinzwa lubuyela ekusebenzeni.
Okwenza lokhu kube usizo kangaka esimweni esiphuthumayo ukuthi kweqa ingxenye yakho esivele igajwe. Awukwazi ukucabanga uze uzole uma uhlelo lwakho lwesexwayiso lumemeza. Kodwa awukwazi nokuphikisana nesenzo ngokwemvelo. Amakhaza awayiceli imvume engqondweni yakho egijimayo.
Kunobufakazi bokuthi umphumela ufinyelela ngaphandle kwalowo mzuzu, futhi. Kolunye ucwaningo, abacwaningi bafaka into ebandayo ebusweni babantu ngesikhathi somsebenzi ocindezelayo balandelela ukuthi imizimba yabo yabhekana kanjani naso. Iqembu lamakhaza lalulama ngokushesha phakathi kokugadla kwengcindezi, izinga lokushaya kwenhliziyo yabo libuyela ezingeni eliphansi ngokushesha, futhi isabelo se-hormone yengcindezi sasisincane ngokusobala kuneqembu elingatholanga makhaza nhlobo. Amakhaza awazizwanga nje ezolisa. Ashintsha indlela ingcindezi eyafika ngayo enzima.
Kungani amakhaza esebenza lapho amandla entando ehluleka
Amathuluzi amaningi okuzolisa esikhashaneni acela okuthile ekunakekeni kwakho. Bala ukuphefumula kwakho. Qaphela izinto ezinhlanu ongazibona. Cabanga indawo enokuthula. Lawa ngamathuluzi amahle, futhi ngosuku olujwayelekile olucindezelayo asebenza kahle. Kodwa esigabeni esiphezulu kakhulu sokucindezeleka, ukunakekela kwakho yikho kanye into osuyilahlekelwe. Ukucela ingqondo enovalo ukuthi igxile kufana nokucela umuntu ophakathi nokugijima ukuthi afake intambo enalidini.
Amanzi abandayo athatha omunye umnyango. Asebenza kusukela emzimbeni kuye phezulu kunakusukela engqondweni kuye phansi. Unika uhlelo lwakho lwezinzwa isignali yomzimba ethe qha, futhi isignali yenza inkulumo. Odokotela abelapha abantu abasesimweni sangempela esibi ngokomzwelo bathembela kulokhu ngesizathu. Ekwelashweni kokuziphatha okuphikisanayo, indlela esetshenziswa kabanzi yokulawula imizwa egajayo, olunye lwamakhono okuqala okufundiswayo okuthi "ukubekezelela ukucindezeleka" ukupholisa umzimba, ngokuvamile ngokubamba amanzi abandayo ebusweni. Kufakwe eqoqweni lamakhono okuhloswe ngawo ukwehlisa umzwelo osesibhakabhakeni ngokushesha ngokwanele ukuze umuntu akwazi ukucabanga futhi ahlale ephephile.
Lo mushwana kufanele ucabange ngawo. Hlala uphephile. Leli yithuluzi lezikhathi lapho udinga ibhuloho phakathi kwegagasi nomcabango wakho olandelayo ocacile. Likuthengela umzuzu. Ngezinye izikhathi umzuzu uyikho konke.
Kubukeka kanjani emzuzwini wangempela
Cabanga inguqulo evamile yombi. Usemsebenzini, uthola umlayezo ofika njengesibhakela, kanti ngaphakathi kwamasekhondi isifuba sakho siyaqina, ubuso bakho buyashisa, kanti ingqondo yakho isiqale ukubhala iziphetho eziyisithupha eziyinhlekelele ngasikhathi sinye. Ungazizwa uzothumela impendulo ozozisola ngayo, noma uqhwabe uphelele.
Uyasuka uye endlini yangasese. Uvula umpompi wamanzi abandayo, wenza izandla zakho zibe yindebe, bese ucindezela amanzi abandayo emehlweni nasebunzini bakho. Kabili. Kathathu. Awuzami ukucabanga okuhle. Awuzami ukuxazulula lutho. Uvele uvumele amakhaza enze umsebenzi wawo amasekhondi ayishumi nanhlanu.
Okuvame ukwenzeka emva kwalokho akusona isimangaliso. Inkinga isekhona. Kodwa umsindo wehla kancane. Inhliziyo yakho ayisagqumi kakhulu kangako. Izinhlekelele eziyisithupha zincipha zibe eyodwa noma ezimbili. Futhi kulelo khefu elincane, ungabuza umbuzo owodwa obalulekile esimweni esiphuthumayo: yini elandelayo eyiqiniso engidinga ukuyenza? Mhlawumbe akukho okwamanje. Mhlawumbe yingilazi yamanzi nemizuzu eyishumi ngaphambi kokuphendula. Amakhaza awalungisanga usuku lwakho. Akubuyisele esihlalweni somshayeli.
Indlela yokukwenza
Inguqulo ethambe kunazo zonke ayidingi lutho ngaphandle kwesinki. Inguqulo eqinile idinga indishi. Qala kancane bese uya phambili kuphela uma ufuna.
Ukuchapha
- Fika esinki bese uvula umpompi wamanzi abandayo. Abandayo kakhulu asebenza kangcono, kodwa apholile alungile ukuqala.
- Yenza amanzi abe yindebe ezandleni zakho bese uwaletha ebusweni bakho. Mboza indawo ezungeze amehlo akho, ibunzi lakho, nesixhumanisi sekhala lakho. Leyo ndawo yilapho isenzo ngokwemvelo sihlala khona.
- Kwenze izikhathi ezimbalwa ngokulandelana. Vumela amanzi ahlale esikhunjeni sakho isekhondi kunokuwasula ngokushesha.
- Yima bese uqaphela. Abantu abaningi bazwa ukwehla okuncane cishe ngokushesha, njengesinyathelo esiyingxenye emuva onqenqemeni.
Ukusetha kabusha okugcwele
Uma ukuchapha kunganele, inguqulo eqinile ukucwilisa ubuso okumfushane, okubandayo, isenzo esifanayo esisetshenziswa ezindaweni zokwelapha.
- Gcwalisa indishi ngamanzi abandayo. Ukwengeza amaqhwa ambalwa kukwenza kusebenze kangcono. Hlosa ukubanda kwangempela, hhayi okubuhlungu.
- Phefumulela ngokujwayelekile bese ubamba umoya.
- Thoba phansi bese ufaka ubuso bakho emanzini, umboze ibunzi lakho nendawo ezungeze amehlo akho. Hlala cishe amasekhondi ayishumi nanhlanu kuya kwangamashumi amathathu, noma nje uze udinge ukuphuma.
- Phakamisa ikhanda lakho, uphefumule, bese uphumula umzuzwana. Phinda kanye noma kabili uma udinga.
Uma ungakwazi ukufinyelela emanzini
Amakhaza abaluleke ngaphezu kwamanzi. Iphakethe elibandayo noma isikhwama saphizi eziqandisiwe esisongwe endwangwini encane sibanjwe emehlweni nasezihlathini eziphezulu siyasebenza. Kunjalo nangendwangu ebandayo emanzi, noma ngisho ubambe ingilazi yamanzi eqhwa ebunzini lakho. Kubambe engxenyeni ephezulu yobuso bakho, lapho isenzo ngokwemvelo siqine khona kakhulu, bese ukubala kancane.
Ukwenza imininingwane ilunge
Izinto ezimbalwa ezincane zishintsha indlela lokhu okusebenza kahle ngayo, futhi kufanele uzazi ngaphambi kokuzidinga.
Izinga lokushisa lenza umsebenzi omningi. Amanzi afudumele kancane ngeke avuse lutho olukhulu. Isenzo ngokwemvelo sivuka ngempela ngamanzi abandayo ngempela, uhlobo olukwenza uthuthumele kancane, ngakho amanzi ompompi abandayo noma amanzi anamaqhwa adlula noma yini efudumele. Awufuni ubuhlungu. Ufuna isignali ecacile, ebandayo.
Indawo ibaluleke ngaphezu kokuba abantu belindele. Indawo enozwelo yingxenye ephezulu yobuso, ezungeze amehlo, ibunzi, nesixhumanisi sekhala, ngoba yilapho umuzwa oqala isenzo ngokwemvelo ucebe khona kakhulu. Amakhaza ezihlakaleni zakho noma emuva kwentamo yakho angazwakala emnandi asize kancane, kodwa uma ufuna umphumela ogcwele, faka amakhaza kulelo bhande elidlula emehlweni akho.
Futhi awudingi isikhathi eside. Lokhu kuyisenzo ngokwemvelo, hhayi ukugcwaba. Amasekhondi ambalwa amakhaza endaweni efanele avame ukwanela ukuzwa ukwehla kokuqala. Uma wenza inguqulo yokucwilisa ubuso, ukubamba okufushane okuphindwe kabili noma kathathu ngokuvamile kwenza okungaphezu kokugxumeka okukodwa okude, okuqinile.
Enye into engokoqobo: yilungiselele ngaphambi kwesiphepho. Kulula kakhulu ukusebenzisa leli khono uma usuke wakuzama kanye ngosuku oluzolile futhi wazi ukuthi amakhaza azwakala kanjani, ukuthi indishi ihlala kuphi, nokuthi umzimba wakho usabela kanjani. Ithuluzi osuke wazijwayeza ngalo yithuluzi ongakwazi ngempela ukulifinyelela uma ukucabanga kwakho sekuvaliwe.
Izixwayiso ezimbalwa eziqotho
Lokhu kunamandla kanye ngoba kusebenza enhliziyweni yakho, ngakho ukunakekela okuncane kuyadingeka.
Isenzo sokutshuza sehlisa izinga lokushaya kwenhliziyo yakho, futhi kubantu abaningi yiwo kanye umgomo. Kodwa uma unesifo senhliziyo, umfutho wegazi ophansi kakhulu, inkinga yokudla, noma noma yikuphi ukukhathazeka ngohlelo lwakho lwenhliziyo negazi, khuluma nodokotela wakho ngaphambi kokusebenzisa inguqulo eqinile yokucwilisa ubuso, bese uthembela ekuchapheni okupholile okulula esikhundleni salokho. Yeqa ngokuphelele ukucwilisa ubuso ubambe umoya uma udokotela ekutshele ukuthi ugweme ukwehla okuzumayo kwezinga lenhliziyo. Isenzo ngokwemvelo siqine kakhulu kweminye imizimba kuneminye, futhi akudingeki uthole umkhawulo wakho ukuze uzwe inzuzo.
Kunesixwayiso sesibili, futhi singesengqondo. Kubantu abambalwa, ikakhulukazi emva kwezinhlobo ezithile zokulimala kwengqondo noma nohlelo lwezinzwa olunozwela kakhulu, ukushaya okunzima kwamakhaza kungazwakala njengokunye ukwethuka kunokuba yisikhululo. Uma amakhaza ekukhuphula esikhundleni sokukwehlisa, lokho kuwulwazi lwangempela, hhayi ukwehluleka ngakwakho. Sebenzisa inguqulo ethambe kancane, noma ubeke leli thuluzi eceleni bese ufinyelela entweni ekuzinzisa ngezinzwa zakho noma ngokunyakaza okuncane esikhundleni salokho.
Futhi isixwayiso esicace kunazo zonke: lena yindlela yokuphazamisa ukugxuma, hhayi ukwelapha lokho okungaphansi kwakho. Uma usebenzisa amanzi abandayo noma noma yiliphi elinye ibhuleki eliphuthumayo kaninginingi nje ukuze udlule ezinsukwini zakho, uma amagagasi efika kaningi, noma uma uke uzithole endaweni lapho ukuhlala uphephile kubonakala kunzima, lowo ngumzuzu wokungenisa omunye umuntu. Udokotela, umelaphi wengqondo, noma ucingo lwesimo esiphuthumayo bangakunikeza lokho indishi yamanzi abandayo engekwazi. Ukufinyelela usizo olwengeziwe akukhona ukuyeka ukubhekana nesimo. Kuwukubhekana nesimo, ezingeni elivumelana ngempela nalokho okuthwele.
Lokho amakhaza angakwenza nangeke akwenze
Gcina okulindele kusesayizini efanele bese lokhu kuba ngelinye lamathuluzi athembeke kakhulu onawo. Ngeke kwenze into enzima ingabi yiqiniso. Ngeke kuxazulule impikiswano noma kukhokhe isikweletu noma kususe izindaba. Okuzokwenza ukubuyisela umzimba wakho kuwe isikhathi eside ngokwanele ukuthatha isinyathelo esilandelayo sangempela, noma yisiphi leso sinyathelo. Phuza amanzi. Shayela othile. Lala phansi. Ungancumi lutho imizuzu eyishumi.
Ngokuzayo uma igagasi lifika futhi ingqondo yakho ingelona usizo nhlobo, unendawo ongaya kuyo engadingi ukuthi ingqondo yakho ibambisane. Umpompi ulapho. Amanzi abandayo, ebusweni bakho, uze ubale. Umzimba wakho uyakwazi konke okunye.
Imithombo
- Cleveland Clinic, Indlela Yokusetha Kabusha I-Vagus Nerve Yakho Ngokwemvelo
- PubMed Central, Ukuvuselela I-Vagus Ngesivivinyo Sobuso Esibandayo Kwehlisa Izabelo Ezinkulu Zengcindezi Yengqondo Nomphakathi
- PubMed Central, Izinga Lokushaya Kwenhliziyo Ekuphumuleni Lithinta Isabelo Senhliziyo Ekucwilisweni Kobuso Emanzini Abandayo Ehambisana Ne-Apnea
- Dialectical Behavior Therapy, TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)