Ukuba ufumana amanqanaba aphezulu oxinzelelo kunye noxinzelelo kule mihla, unokukhangela izisombululo zokunciphisa iimpawu zakho. Ngelixa sisazi ukuba umthambo unokwenza umahluko omkhulu kwimo yethu nakwinqanaba lamandla, isenzo esilula sokuphefumla ngenjongo sinokuzolisa iimvakalelo. Yazi ibhokisi yokuphefumula.
Nangona iindlela ezininzi zokuphefumla zisebenza, ibhokisi yokuphefumula, eyaziwa ngokuba yi-square breathing, i-4 × 4 ukuphefumla, okanye ukuphefumla kwe-quadratic, yenye yezona zinto zilula kakhulu kubaqalayo ukuzama. Ukuphefumla okune ukubala kudume ngokusetyenziswa yiNavy SEALs njengendlela yokuhlala uzolile kwiimeko ezinzima. Kuba inokusetyenziswa nanini na kwaye naphi na, unokuthathela ingqalelo le ndlela yokuphefumla njengamandla amakhulu epokotho eyimfihlo.
Abantu abaninzi bacinga ngebhokisi yokuphefumla njengesikwere, ngokuba uphefumla ngendlela elandelelanayo imizuzwana emine ngexesha. Kusenokunceda ukuba nomfanekiso-ngqondweni womzobo womjikelezo webhokisi ukuze uhlale ugxininise okomzuzwana.
Uyenza njani indlela yokuphefumla ibhokisi?
- Ukuphefumla. Ukuphefumlela ngokucothayo nangokunzulu ngeempumlo ngelixa ubala ngokucothayo ukuya kwisine entloko. Njengoko usenza oku, nikela ingqalelo kwizivamvo zakho: Yiva umoya uzalise imiphunga yakho, icandelo elinye ngexesha de imiphunga yakho igcwale ngokupheleleyo uze nomoya ungene esiswini sakho.
- Phumla Oku kunqumama okuyimfuneko, njengoko kufuna ingqalelo yakho kunye noxinzelelo, kunokuba uphefumlele ngaphandle kwaye ukhuphe umoya. Qinisekisa ukuba ubambe umoya wakho kwelinye inani elicothayo elinesine.
- Exhale. Ngoku phefumlela phezulu ngomlomo wakho ubalo olucothayo olufanayo lwesine, utyhala umoya uphume kwimiphunga yakho kunye nesisu. Qaphela imvakalelo yomoya ushiya imiphunga yakho.
- nqumama kwakhona. Bamba umoya wakho kubalo olucothayo olufanayo lwesine phambi kokuba uphinde le nkqubo.
Ungaphuhlisa obu buchule bokuphefumla imizuzu emihlanu ukuya kwi-10. Unokwandisa ukuphefumla ixesha elide ukuba ukhetha ukwenza njalo ukuya kuthi ga kwimizuzwana emithandathu okanye esibhozo.
Okona kubaluleke kakhulu, kuya kufuneka uthathele ingqalelo inani lokuphefumla okune, kodwa yenza oko uziva kuyindalo kuwe. Oku kunokuthetha ukubalwa kwesithathu, isithandathu, okanye naliphi na inani elilungele umzimba wakho.
Iingcebiso ngaphambi kokuba uqale
Nangona ukuphefumla ibhokisi kunokwenziwa naphi na, kuyanceda ukucinga ngako isikhundla sakho. Hlala kwisitulo esitofotofo, esithe nkqo apho unokuphumlisa iinyawo zakho emgangathweni. Zama ukuba kwindawo ezolileyo kunye nengenaxinzelelo apho unokugxila ekuphefumleni kwakho. Gcina izandla zakho zikhululekile emathangeni akho kunye neentende zakho zijonge phezulu, gxininisa kwi-posture yakho. Kuya kufuneka uhlale ngokuthe tye. Oku kuya kukunceda uphefumle ngokunzulu.
Ukuba unengxaki yokugxila okanye ukuhlala endleleni ngexesha lokuphefumla kwebhokisi, zama ukucofa umnwe ngamnye ngobhontsi wakho ukugcina umkhondo wezibalo zakho ezine. Injongo kukuba "icandelo" ngalinye lebhokisi libe nobude obufanayo. Kuba awukwazi ukuthetha amanani ngokuvakalayo kwaye uphefumle ngaxeshanye, ukubamba itafile okanye ngaphakathi kwesandla sakho yindlela elula yokuhlala ukhoyo kwaye ubale.
Kukho inani lamanyathelo abantu abanokuwathatha ukwenza ukuphefumla ngaphandle kwebhokisi kube lula:
- Siza kuzama ukufumana indawo ezolileyo ukuze siqale ngebhokisi yokuphefumla. Ungakwenza oku naphi na, kodwa kulula ukuba kukho iziphazamiso ezimbalwa.
- Ngabo bonke ubuchule bokuphefumla ngokunzulu, kunokuba luncedo ukubeka isandla esinye esifubeni sakho kunye nesinye isandla kwisisu sakho esisezantsi. Xa siphefumla, siya kuzama ukuva umoya size sibone apho ungena khona.
- Siya kugxininisa ekuziveni ukwanda kwesisu, kodwa ngaphandle kokunyanzelisa izihlunu.
- Siya kuzama ukukhulula izihlunu endaweni yokuziqinisa.
Izinzuzo
Iyimfuneko kubomi bethu, ukanti bambalwa kuthi abacinga ngendima edlalwa ngumoya wethu kwintshukumo yethu, kwimpilo yengqondo, nakwimeko jikelele yokubakho. Nangona i-yoga isebenzisa amandla okuphefumla kunye nokuphefumla, awudingi ukuba kwiNja eJongene ezantsi ukutsala umoya wakho ukuze ufumane amandla kunye nokuzinza. Nantsi indlela imithambo yokuphefumla rhoqo enokunceda ngayo:
Izola kwaye ilawula inkqubo ye-nervous autonomic
Ukuphefumla kunendlela yendalo yokuvumela imithambo-luvo yethu ukuba ikhulule kwaye iphumle. Ngapha koko, ukuphefumla nzulu ngenjongo kunokuzola kwaye kulawule inkqubo ye-nervous autonomic.
Le nkqubo ilawula imisebenzi yomzimba yokuzikhethela, kuquka ubushushu. Isenokwehlisa uxinzelelo lwegazi kwaye inike imvakalelo yokuzola ngokukhawuleza. Ukuphefumla kancinci kuvumela i-CO2 ukuba iqokelele egazini. Ukunyuka kwe-CO2 egazini kwandisa impendulo ye-cardio-inhibitory ye-vagus nerve xa ukhupha kwaye uvuselela inkqubo yakho ye-parasympathetic. Oku kuvelisa imvakalelo yokuzola kunye nokuphumla engqondweni nasemzimbeni.
Ixhasa umsebenzi wokuzivikela komzimba
Akukho ndlela ijikeleze kuyo: imeko yakho yengqondo ichaphazela imeko yakho yomzimba. Yiyo loo nto ukuhlala uphila kwimeko yoxinzelelo kwandisa imveliso ye cortisol, idlala elinxulumene noxinzelelo.
Uxinzelelo oluninzi lunokonyusa ukuchaphazeleka kwiintsholongwane kwaye lube negalelo kumngcipheko wokudakumba, ukuxhalaba kunye neengxaki zentliziyo. Xa umzimba ukwimeko yoxinzelelo, eyona ndlela ibalulekileyo yokuzikhusela, inkqubo yokhuselo lomzimba, isengozini. Ukuzivocavoca ukuphefumla, okufana nobuchule bokuphefumla ibhokisi, kubonakaliswe ukunciphisa imveliso ye-cortisol.
Inceda ukugxila
Kwixesha elizayo emva kwemini yakho izaliswe ngokukhawuleza ngeentlanganiso ezibuyela emva, qhweba imizuzu eli-10 ukuze uzame umthambo wokuphefumla; unganyusa okanye unciphise imveliso yakho. Ukuphefumla kwebhokisi ngokukodwa kunokunceda ukutshintsha amandla, ukudibanisa ngakumbi nomzimba, kwaye usivumele ukuba sifumane iziko lethu lokugxila.
Iimpendulo ezingcono kuxinzelelo
Uphononongo lubonisa ukuba ukuphefumla ibhokisi kunokuba namandla okutshintsha indlela umntu asabela ngayo kuxinzelelo. Iingcali zenzululwazi ziye zacebisa ukuba izenzo "zokuphumla" ezifana nokucamngca, ukuphefumla ibhokisi, kunye ne-yoga kunokutshintsha indlela umzimba osabela ngayo kuxinzelelo ngokuguqula indlela imfuza ethile eyenziwa ngayo.
Imfuza ineendima ezahlukeneyo emzimbeni. Iindlela zokuphendula ngokukhululeka zonyuse ukusebenza kweejini ezihambelana namandla kunye ne-insulin, kwaye zanciphisa ukusebenza kwemfuza ehambelana nokudumba kunye noxinzelelo.