Amathiphu asheshayo
- Ngenisa umoya kabili, uphume kanye kude.
- Yenza ukuphuma komoya kube kude kunokungena.
- Yenza umjikelezo ngaphambi kwezingxoxo ezinzima.
Buka umuntu obelokhu ezibambile usuku lonke, futhi ngesikhathi esithile uzokubona: ukungena komoya kancane, ukuphuza kancane komoya wesibili phezulu, bese kuba nokuphuma komoya okude, okusindayo. Ukububula. Sivame ukukufunda njengokucansuka noma usizi noma ukukhululeka. Isikhathi esiningi akukona neyodwa yalezo. Ngumzimba wakho owenza ukunakekela.
Leso senzo esizenzakalelayo sinegama. Ososayensi basibiza ngokuthi ukububula kwesimo somzimba, futhi ukwenza wena ngokwakho njalo emizuzwini embalwa noma uyakuqaphela noma cha. Ingxenye ethokozisayo ukuthi ungaphindisela iphethini efanayo ngamabomu, esikhathini esinzima, ukwehlisa ingcindezi yakho ngokushesha. Awukho uhlelo lokusebenza, ayikho indawo ekhethekile, akekho okuseduze kwakho ozokwazi.
Isimo silula. Ukungenisa umoya kabili ngekhala, bese kuba nokukhipha umoya okukodwa okude ngomlomo. Yikho lokho. Umjikelezo owodwa uthatha imizuzwana embalwa. Imijikelezo embalwa futhi abantu abaningi bazwa umehluko.
Kungani umzimba wakho ububula kwasekuqaleni
Ekujuleni kwamaphaphu akho kuhlala izigidigidi zamasakana omoya amancane abizwa ngokuthi ama-alveoli. Yilapho umoya-mpilo udlulela egazini lakho khona nomoya oyingozi i-carbon dioxide uphuma khona. Ayintekenteke, futhi amanye awo ayabhidlika ngokuthulile phakathi nosuku olujwayelekile. Uma unengcindezi, ukuphefumula kwakho kuba mncane futhi kushesha, futhi amaningi awo ahlala evaliwe.
Ukububula yindlela umzimba owuvula ngayo futhi. Abacwaningi base-UCLA nase-Stanford bakulandelela lokhu kwehla kwaze kwaya eqoqweni lama-neuron acishe abe ngu-200 esiqwini sengqondo aphehla ukububula cishe njalo emizuzwini emihlanu, usuku lonke, ngaphandle kokukubuza. Umphefumulo ojwayelekile ngeke uwuvuselele futhi umsakana obhidlikile. Umphefumulo wesibili, obekwe phezu kowokuqala, uletha ivolumu eyengeziwe eyenza lokho.
Ngakho ngaphambi kokuba ukububula kube nento yokwenza nesimo sakho somqondo, kugcina amaphaphu akho esebenza. UJack Feldman, omunye wososayensi abangemuva kwalokho kutholakala, wakubeka ngokusobala: ukububula kuqala njengomphefumulo ojwayelekile, kodwa ngaphambi kokuba ukhiphe umoya uthatha umphefumulo wesibili phezu kwawo. Umzimba wakho usuwazi lo mnyakazo. Uzowusebenzisa nje uma udingeka.
Yini ekwenzayo ohlelweni lwezinzwa olucindezelekile
Nakhu lapho kuba usizo khona lapho uhlukumezekile.
Uhlelo lwakho lwezinzwa lunesisheshisi nesibambi. Ingcindezi iyeyama esisheshisini: inhliziyo isheshe, umphefumulo mfushane, konke kulungele. Isibambi sithwalwa ikakhulukazi umuzwa i-vagus, umuzwa omude oqhuba uhlangothi lwakho oluzothisayo, oluphumulayo-nolugayayo. Awukwazi ukucindezela leso sibambi ngemicabango yakho. Ungasicindezela ngokuphefumula kwakho kokuphuma.
Ukuphefumula okuphumayo okude, okwenziwe kancane, kubandakanya kancane lowo muzwa ozothisayo futhi kuvumela isilinganiso senhliziyo yakho ukuba sizinze. Ukububula kwesimo somzimba kweyama kakhulu kulokhu. Ukungenisa umoya kabili kugcwalisa amaphaphu akho ngokuphelele, okukunika ukukhipha umoya okugcwele, okude ozosebenza ngakho, futhi lokho kukhipha umoya okwelulwe kuyingxenye eyazisa umzimba wakho ukuba udambe. Uphinde ususe i-carbon dioxide eqongelelekile ngokusebenza kangcono, futhi i-carbon dioxide ekhuphukayo ingenye yezinto ezondla umuzwa wokwethuka, wokulambela umoya kwasekuqaleni.
Akukho kwalokhu okuyinto okumele uzwe ikwenzeka. Iphuzu ukuthi kuyisignali yangempela yomzimba, hhayi into ephazamisayo noma iqhinga lengqondo. Utshela umzimba wakho ukuthi ingozi seyidlulile, ngolimi olulalela ngempela.
Kungani kudlula "phefumula nje kakhulu"
Lapho othile ekutshela ukuthi uphefumule kakhulu, ngokuvamile wenza okuphambene nalokho okusizayo. Umunca umphefumulo omkhulu bese uwubamba phezulu esifubeni sakho, amahlombe ekhuphukela ezindlebeni zakho, bese uwudedela ngokushesha ukuze ubuyele ekubeni nengcindezi. Ukungenisa umoya okukodwa okukhulu empeleni kweyama esisheshisini, hhayi esibambini. Ukungena komoya kuyingxenye yomjikelezo esheshisa inhliziyo yakho kancane. Ukuphuma komoya yikho okuyehlisayo.
Ukububula kwesimo somzimba kulungisa uhlelo lokusebenza. Ukungenisa umoya kabili okubekene ngokugcwele kuvula amaphaphu ukuze kube nomoya omningi ozokhishwa, bese ukukhipha umoya okude, okuhlosiwe yilapho ukuzola kwenzeka khona. Uchitha ingxenye enkulu yomjikelezo engxenyeni ekuzothisayo. Yileso sizathu esithule sokuthi lokhu kusebenza kangcono kunomphefumulo ovamile omkhulu, nokuthi kungani ukukhipha umoya kuyingxenye okumele uyivikele uma ungakhumbuli okunye. Uma ungabaza, yenza ukuphuma komoya kube kude kunokungena.
Futhi akukho okumele ukukhumbule futhi awukho amathuluzi phakathi kwakho nempumuzo. Akudingeki uthole igumbi elithulile noma uvale amehlo akho noma ubale uze ufike enanini elithile. Ungakwenza uphakathi nomusho. Lelo bhalidi eliphansi libaluleke ngaphezu kokuthi lizwakala, ngoba ithuluzi elizothisayo ozolisebenzisa ngempela esikhathini esibi yilelo elingaceli lutho kuwe.
Ukukwenza kanjani
Ungakwenza lokhu uhlezi, umile, noma ulele. Amehlo evulekile noma evaliwe.
- Ngenisa umoya ngekhala lakho, umphefumulo ojwayelekile kuya kojulile, uvumele isisu sakho sikhukhumale.
- Ngaphandle kokukhipha umoya, thatha ukuphuza kwesibili okufushane komoya ngekhala lakho, ngqo phezu kokokuqala, ukuze ugcwalise amaphaphu akho ngokuphelele.
- Kudedele konke ngokukhipha umoya okukodwa okude, okwenziwe kancane ngomlomo wakho. Yenza ukuphuma komoya kube kude kunokungena komoya. Kuvumele kuphele kuze kugcine.
- Lowo ngumjikelezo owodwa. Yenza imijikelezo eyodwa kuya kwemithathu lapho udinga impumuzo esheshayo.
Yonke into ithatha ngaphansi komzuzu. Abantu abaningi bazwa ukwehla kwengcindezi ngemva komjikelezo owodwa. Amahlombe ehla. Umhlathi uyakhululeka. Ukuzungeza kwehla kancane. Uma ufuna okwengeziwe, yenza eminye embalwa. Akudingeki ubale ngokuphelele noma ulinganise isikhathi ngokuqonde. Ukungena komoya kabili, ukuphuma komoya okukodwa okude, kude endleleni ephumayo kunendlela engenayo. Yileso sonke isiyalezo.
Into encane esiza ukuba kufike: yenza ukungenisa umoya kwesibili kube kufushane futhi kuthule, cishe njengokuhogela. Abantu ngezinye izikhathi bazama ukuphendula ukungenisa umoya kabili kube ukugwinya okukhulu kabili bese begcina bezikhandla noma bezizwa benesiyezi. Awuzami ukuzikhukhumeza njengebhaluni. Umphefumulo wokuqala wenza ingxenye enkulu yokugcwalisa. Owesibili ugcwalisa nje amakhona. Bese konke kuthululeka kancane ngomlomo, ngendlela obungafiphaza ngayo iwindi noma ubhemele isipuni esishisayo sesobho. Ukwenza kancane futhi ngokungajahi kuwumuzwa wonke wakho.
Lapho ungakuthatha khona
Ukububula kwesimo somzimba kwakhelwe umzuzwana, hhayi ishejuli. Kuwukusetha kabusha ongakwenza emizuzwaneni ngaphambi kwengxoxo enzima, ngemva kokuba i-imeyili ifike kabi, lapho isiminyaminya sezimoto sesikuqede isineke sakho sokugcina, noma egumbini lokugezela emcimbini lapho umsindo usuba mkhulu kakhulu. Ngoba kuthule futhi kusheshe, ungakusebenzisa nabantu abaphambi kwakho ngqo futhi akekho ozokubona.
Kuphinde kume lapho izinto zibukhali kunengcindezi evamile. Uma uzwa igagasi lokwethuka likhula, ukububula okumbalwa kungasusa ingxenye ephezulu yesikhwelo bese kukunika indawo eyanele yokucabanga. Ukwehlisa ukuphefumula kwakho nokwelula ukukhipha umoya kungenye yezinto ezizinzile ongazenza lapho umzimba wakho unesiqiniseko sokuthi usengozini kanti ingqondo yakho yazi ukuthi akunjalo.
Kufanele siqotho ngokuthi impumuzo izwakala kanjani ngempela, ngoba okulindelekile okungalungile kungenza ithuluzi elihle lizwakale sengathi alisebenzi. Ukububula akukuguquli kusuka ekucasukeni kuye ekuthuleni. Okwenzayo ukususa ubukhali. Ivolumu isuka kokuyisishiyagalolunye iye mhlawumbe kokuyisithupha. Izandla zakho ziqina kancane. Umcabango olandelayo ufika ngengxenye yomzuzwana kancane futhi ucace kancane. Leso simo esincane, esizolile yiwo umgomo wonke. Kusukela lapho ungakwazi ukwenza isinqumo, usho umusho, noma ulinde nje okubi kakhulu kudlule. Akudingeki uzizwe kahle. Kudingeka nje wehle ngokwanele ukuthatha isinyathelo esilandelayo, futhi ukububula okumbalwa ngokuvamile kuzokufikisa lapho.
Kusebenza njengomkhuba wansuku zonke futhi
Ukububula akulona nje isicishamlilo. Kunobufakazi obuhle bokuthi kuyazuza njengomkhuba omncane wansuku zonke.
Ngo-2023, abacwaningi base-Stanford benza ucwaningo olwaluthatha inyanga beqhathanisa imikhuba eminingana yokuphefumula yemizuzu emihlanu ngosuku nokuzindla kokuqwashisa. Iqembu elilodwa lenza ukuphefumula kwebhokisi, ngokubala okulinganayo kokungena nokuphuma. Elinye lenza iphethini eqinisa amandla kakhulu. Elinye lenza umkhuba ogxile ekukhipheni umoya owakhelwe ekububuleni kwesimo somzimba, abacwaningi abakubiza ngokuthi ukububula okuyindilinga. Iqembu eligxile ekukhipheni umoya laphuma phambili. Abantu abakwenza babenokukhuphuka okukhulu esimweni somqondo esihle nokwehla okukhulu esilinganisweni sokuphefumula kwabo lapho bephumule, okuwuphawu lokuthi umzimba wawuzinze ngempela kunokuzizwa uzolile umzuzu nje. Umphumela wavela ngemva kwesikhathi esisodwa futhi waqina kakhulu ezinsukwini ezingama-28.
Lokho kufanele kuhlalwe nakho umzuzwana. Imizuzu emihlanu. Iphethini osuvele uyenza ngokwakho. Awungezi ikhono lokwezizwe empilweni yakho. Uthatha isenzo esizenzakalelayo umzimba wakho osisebenzisela ukugcina indlu bese usinika isikhathi esengeziwe, ngamabomu, ezinsukwini ozidingayo.
Indlela esebenzayo yokungena: bophezela umzuzu wokububula kwesimo somzimba okwenziwa kancane entweni oyenzayo. Umzuzu wokuqala etafuleni lakho. Ukuhamba uye emotweni. Isikhathi izingane ezigcina zilele ngaso. Ukujwayelana yilo lonke iqhinga. Uma umzimba wakho uyazi le phethini ngenkathi uzolile, usheshe uphendule lapho ungazolile. Wakha indlela uhlelo lwakho lwezinzwa olungayithola ebumnyameni, ukuze uma isikhwelo sangempela sishaya, impendulo ezothisayo isivele ijwayele futhi iseduze.
Ungakwenzi umsebenzi omkhulu ngakho. Awukho umkhondo okumele uwugcine futhi ayikho inhlawulo yokuphuthelwa usuku. Uma imizuzu emihlanu izwakala njengomsebenzi onzima, yenza owodwa. Umjikelezo owodwa wokububula esikhathini esicindezelayo usabalwa, futhi ngokuhamba kwesikhathi ukuphindaphinda okuncane kwakha umzimba osheshayo ukuzinza. Umgomo akuwona umkhuba ophelele. Kuyithuluzi elikhona lapho ulifuna.
Amaphuzu ambalwa aqotho
Kubantu abaningi ukububula kwesimo somzimba kuphephile, kumnene, futhi kunzima ukukwenza kabi. Noma kunjalo, izinto ezimbili zifanele ukushiwo.
Uma ukugxila emphefumulweni wakho kuvame ukukukhathaza kunokukuzothisa, lokho akulona ukwehluleka ngakwakho, futhi awukwenzi kabi. Lokhu kwenzeka kwabanye abantu, ikakhulukazi ngemva kwezinhlobo ezithile zokuhlukumezeka, lapho ukuphendulela ukunaka ngaphakathi kungenza umzimba uzizwe uvezekile kakhulu kunokuphepha. Yeyama ethuluzini lokuzinzisa elisebenzisa izinzwa zakho noma indawo okuyo esikhundleni salokho. Qamba izinto ezinhlanu ongazibona. Cindezela izinyawo zakho phansi. Gijimisa amanzi apholile phezu kwezihlakala zakho. Futhi cabangela ukusebenza nomuntu ongakulungiselela izinto. Uma unesiyezi, cishe uphefumula kanzima kunokudingekayo. Yehlisa bese uhlala phansi.
Nephuzu elikhulu. Indlela yokuphefumula iyithuluzi lokwehlisa ivolumu ngomzuzwana. Akulona ukwelashwa kokukhathazeka, ukucindezeleka, noma noma yini ebilokhu ikucindezela amasonto. Uma uthola ukuthi usebenzisa amaqhinga okuzothisa nje ukuze udlule usuku, noma ingcindezi yakho ilokhu idla ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, lokho kuwuphawu lokuthi ukhulume nodokotela noma udokotela wezengqondo. Ukufuna usizo olwengeziwe akusho ukuthi ukuphefumula kwehlulekile. Kusho ukuthi ufanelwe okungaphezu kwalokho umphefumulo ongakunika khona, futhi lolo hlobo losizo lukhona.
Ngokuzayo lapho uzibamba ububula ngokwakho, kuqaphele. Umzimba wakho ubulokhu ukunakekela ngokuthulile sonke isikhathi. Ungawelekelela.
Imithombo
- Stanford Medicine, ‘Cyclic sighing’ can help breathe away anxiety
- Cell Reports Medicine (via PubMed Central), Brief structured respiration practices enhance mood and reduce physiological arousal
- UCLA Newsroom, UCLA and Stanford researchers pinpoint origin of sighing reflex in the brain
- PubMed Central, Do Longer Exhalations Increase HRV During Slow-Paced Breathing?