Amathiphu asheshayo
- Yenza ukuphuma komoya ngakunye kube kude kunokungena.
- Huba amanothi ambalwa aphansi ukwelula ukukhipha umoya.
- Hlansela amanzi abandayo ukuphazamisa indilinga.
Mhlawumbe uke wakubona kuvidiyo yezempilo: umuntu ehuba, noma ehlansela amanzi abandayo ebusweni bakhe, ethembisa ukuthi kuzo"setha kabusha umuzwa wakho i-vagus" bese kulungisa ukukhathazeka kwakho. Kulula ukuphendula amehlo. Okuningi kwaleyo nkulumo kweqisiwe. Kodwa ngaphansi kwalokho kubukhulu kuhlala okuthile kwangempela nokuwusizo ngempela, futhi kufanele ukuqondwa ngaphandle kokupakishwa kwenhlamvu yomlingo.
Umuzwa i-vagus ungowangempela. Ukusiza ngempela ukuba uzole. Futhi uma usuwazi cishe indlela osebenza ngayo, izenzo ezimbalwa ezincane, ezijwayelekile ziyayeka ukuzwakala njengezinganekwane ze-inthanethi bese ziqala ukuba nengqondo esobala.
Ngakho nansi inguqulo ezinzile.
Umuzwa owodwa, owenza umsebenzi othule
Umzimba wakho unezilungiselelo ezimbili zokubhekana nomhlaba. Esinye siyakushesha ngenxa yengozi: inhliziyo esheshayo, umphefumulo osheshayo, imisipha elungele. Esinye siyakwehlisa ukuze ukwazi ukuphumula, ukugaya, nokululama. Isikhathi esiningi uyaguquka phakathi kwazo ungaqapheli.
Umuzwa i-vagus uyintambo eyinhloko yaleso silungiselelo sesibili. "Vagus" uvela egameni lesiLatini elisho ukuzula, ngoba umuzwa awuyi endaweni eyodwa. Uyazula. Usuka esiqwini sengqondo yakho wehle udabule entanyeni nasesifubeni ungene esiswini sakho, uthinta inhliziyo yakho, amaphaphu akho, nesisu sakho endleleni. Ngokusho kwe-Cleveland Clinic, imizwa yakho emibili i-vagus ithwala cishe izingxenye ezintathu kwezine zezinzwa zohlelo lwakho lonke lokuzothisa. Lokho kungamandla amaningi ahamba phezu kwesakhiwo esisodwa.
Lapho umuzwa i-vagus usebenza, wenza okuphambene nempendulo yengcindezi. Wehlisa isilinganiso senhliziyo yakho. Utshela umzimba wakho ukuthi ingozi seyidlulile. Ngamazwi asobala, kuyingxenye yakho ethi: ungadamba manje.
Nansi ingqinamba. Inguqulo yanamuhla yengcindezi iyivelakancane ukuphela. Into ephehla isexwayiso sakho ngokuvamile i-imeyili, isikweletu, ingxoxo enzima, ifoni engami. Umzimba wakho uphendula sengathi kufike isilo esizingelayo, kodwa isilo asilokothi sihambe futhi asilokothi sixazululwe. Ngakho uhlangothi oluzothisayo alutholi ithuba lalo elivamile. Umuzwa i-vagus ukhona, ulungile, kodwa awutholi isignali yokwenza umsebenzi wawo.
Izindaba ezinhle ukuthi ungayithumela leyo signali ngamabomu.
Amandla e-vagus, nokuthi kungani umphefumulo wakho uyindlela yokungena
Abacwaningi bakala ukuthi lolu hlelo lokuzothisa lusebenza kahle kangakanani ngokuthile okubizwa ngokuthi ukuguquguquka kwesilinganiso senhliziyo, noma i-HRV. Kuzwakala kubuyela emuva ekuqaleni. Inhliziyo enempilo akuyona i-metronome elutha ngesivinini esimisiwe. Ukushaya nokushaya, isikhathi siyaguquka kancane, sishesha njengoba ungenisa umoya bese sehla njengoba ukhipha umoya. Okuningi kwalokho kuguquka kwemvelo ngokuvamile kuwuphawu oluhle. Kusho ukuthi umuzwa wakho i-vagus uyasebenza futhi umzimba wakho ungaguquka phakathi kwamagiya ngendlela okumele wenze ngayo. Abantu ngezinye izikhathi bakubiza lokhu ngamandla e-vagus, ngendlela ongakhuluma ngayo ngamandla emisipha.
Awukwazi ukufinyelela ngaphakathi ukukugobisa lokhu ngokuqondile. Kodwa umphefumulo wakho ukunika umnyango oseceleni, ngoba ukuphefumula kuyingxenye eyodwa yalolu hlelo lonke ongalusebenzisa ngesandla.
Nakhu lapho ucwaningo luthola khona ukuthakazelisa kwangempela. Ukubuyekezwa okukhulu ku-Frontiers in Human Neuroscience kwabheka izifundo eziningi zokuphefumula okuhamba kancane, okulinganisiwe, cishe imiphefumulo eyisithupha ngomzuzu, okuhamba kancane kakhulu kunayishumi nambili noma ngaphezulu iningi lethu esiyithathayo lapho siphumule. Iphethini ebuya yayiqhubeka: ukuphefumula okuhamba kancane kwadudula uhlelo lwezinzwa oluzimele luya ohlangothini lwalo oluzothisayo, kwaphakamisa ukuguquguquka kwesilinganiso senhliziyo, futhi kwahambisana nabantu bezizwa bengakhathazeki kakhulu futhi bekhululekile kakhulu.
Qaphela ukuthi lokho kusho ukuthini. Awuzikhulumeli ukuba uzizwe uzolile. Uthumela umzimba wakho umlayezo wangempela, wenyama ngomuzwa, futhi umzimba wakho uyaphendula.
Umphefumulo okutshekisela ekuzoleni
Isenzo esilula kakhulu, esisekelwe kangcono kakhulu ukwenza ukuphuma komoya wakho kube kude kunokungena komoya wakho. I-Cleveland Clinic ikubeka ngokuhlanzekile: uma ukhipha umoya isikhathi eside kunokungenisa, kutshela umuzwa i-vagus ukuthi awukho engozini, ngakho kuphephile ukukhululeka.
Zama lokhu:
- Ngenisa umoya kancane ngekhala lakho ubale cishe kane.
- Khipha umoya kancane, ngekhala noma ngomlomo, ubale cishe kayisithupha.
- Ungakuphoqi. Ukuphuma komoya kufanele kuzwakale njengokububula okude, okungajahi, hhayi ukusunduza.
- Qhubeka umzuzu noma emibili. Imijikelezo embalwa yanele ukuzwa ushintsho oluncane.
Yileyo yonke indlela. Ukubala akudingeki kube imizuzwana enembile, futhi akudingeki kube kune nesithupha. Okubalulekile ukuthi ukukhipha umoya kuhambe isikhathi eside kunokungenisa nokuthi akukho okuzwakala kubandayo. Uma ukubala kukukhipha kukho, yeka izinombolo bese welula nje ukukhipha umoya ngakunye kudlule kancane ukungenisa umoya ngakunye.
Cishe uzoqaphela ushintsho njengokuxega okuncane. Amahlombe ehla kancane. Umhlathi uyakhululeka. Ukushesha kwehla ngedigri eyodwa noma ezimbili. Lolo shintsho oluthobekile yilo iphuzu. Awujahi injabulo enkulu. Wehla ngokwanele ukuze ubhekane nento elandelayo.
Amanye amaqhinga, ahlolwe ngobulungiswa
Ukuphefumula yikho okumele weyame kukho. Kodwa amanye amathiphu embalwa omuzwa i-vagus antantayo anesisekelo sangempela, futhi angasiza, ngakho nakhu ukufunda okuqotho ngawo.
Ukuhuba, ukuhaya, noma ukucula ithoni ende, edonswayo. Umuzwa i-vagus udlula eduze kwezintambo zezwi zakho nasemphinjeni, futhi ukuhuba okuzinzile okuhamba kancane kwelula ukukhipha umoya kwakho ngokwakho. I-Cleveland Clinic ikufaka phakathi kwamasu ayo okusetha kabusha. Akubizi lutho. Huba amanothi ambalwa aphansi emotweni ubone.
Amakhaza ebusweni noma entanyeni. Ukuhlansela amanzi abandayo ebusweni bakho, noma ukubamba into ebandayo entanyeni yakho, kungavusa isenzo esizenzakalelayo esisheshayo esehlisa inhliziyo. Kuphinde kufakwe ohlwini yisosayensi. Kungaba usunduzo oluwusizo lapho ujikeleza phansi futhi udinga ukuphazamisa umzuzu, nakuba kuwuvala-siketi kunomkhuba wansuku zonke.
Ukunyakaza okuhamba kancane, okungajahi, ubuthongo obuhle, isikhathi ngaphandle, ukwelula okumnene noma i-yoga. Lokhu kusebenza kakhulu njengokuvocavoca kohlelo lokuzothisa. Kuphindaphindwa amasonto, kuhambisana namandla e-vagus aqinile, hhayi isixazululo esisheshayo kodwa ukuqiniswa okuhamba kancane.
Okumele ukungabaze: noma yini ethengiswa njengedivayisi, isengezo, noma ithuluzi elithembisa "ukugebenga" noma "ukusetha kabusha" uhlelo lwakho lwezinzwa ngentengo. Umphefumulo wakho wenza umsebenzi oyinhloko mahhala. Ukuvuselelwa komuzwa i-vagus kwezokwelapha kukhona, kodwa kuwukwelashwa okufakwe emzimbeni noma okumiselwe izimo ezithize njenge-epilepsy nokucindezeleka okunzima ukwelapha, okuphathwa odokotela. Akukhona lokho i-TikTok ekuthengisa kona.
Lapho isibambi singenele
Lawa mathuluzi ehlisa ivolumu esikhathini esinzima. Lokho kungokwangempela, futhi ngosuku olunzima kuningi. Kodwa umphefumulo ozothisayo akuwona ukwelashwa kwesifo sokukhathazeka, ukucindezeleka, noma umphumela wokuhlukumezeka, futhi akuhloselwe ukuba yikho.
Uma uzithola usebenzisa lawa masu njalo nje ukuze udlule usuku olujwayelekile, noma ingcindezi yakho ilokhu idla ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, lokho kufanele ukukuletha kudokotela noma kudokotela wezengqondo. Ukudinga okungaphezu kokuvocavoca kokuphefumula akulona ukwehluleka kokuphefumula. Kusho nje ukuthi lokho okuthwele kukhulu kunanoma yimuphi umuzwa owodwa ongawubamba, futhi ufanelwe usekelo lwangempela ngakho.
Futhi uma ukugxila emzimbeni wakho noma emphefumulweni wakho kuke kwenza ukukhathazeka kube kubi kakhulu kunokuba ngcono, okwenzeka kwabanye abantu, ikakhulukazi ngemva kokuhlukumezeka, awukwenzi kabi. Yehlisa, zama okuthile okusebenzisa izinzwa zakho noma indawo okuyo ukukuzinzisa, futhi cabangela ukusebenza nomuntu ongakulungiselela indlela.
Unayo indlela eyakhelwe ngaphakathi yokuzothisa. Izinsuku eziningi, umphefumulo ohamba kancane wanele ukuyithola. Futhi ezinsukwini lapho ungenele, yilokho kanye lapho kufanele khona ukuvumela omunye umuntu ukuba akusize ukuthwala umthwalo.
Imithombo
- Cleveland Clinic, Vagus Nerve: What It Is, Function, Location & Conditions
- Cleveland Clinic, Your Vagus Nerve May Be Key To Fighting Anxiety and Stress
- Cleveland Clinic, How To Reset Your Vagus Nerve Naturally
- Frontiers in Human Neuroscience, How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing