Uma ubhekene namazinga aphezulu okucindezeleka nokukhathazeka kulezi zinsuku, ungase ufune izixazululo zokudambisa izimpawu zakho. Nakuba sazi ukuthi ukuvivinya umzimba kungenza umehluko omkhulu emazingeni ethu emizwa namandla, isenzo esilula sokuphefumula ngenhloso singadambisa izinzwa. Yazi umoya webhokisi.
Nakuba izindlela eziningi zokuphefumula zisebenza kahle, i-box breath, eyaziwa nangokuthi ukuphefumula kwesikwele, ukuphefumula okungu-4×4, noma ukuphefumula okuyi-quadratic, ingenye elula kakhulu kwabaqalayo ukuyizama. I-Four count breath idume ngokusetshenziswa yi-Navy SEALs njengendlela yokuhlala uzolile ezimeni ezishubile. Njengoba ingasetshenziswa noma nini nanoma kuphi, ungabheka le nqubo yokuphefumula njengamandla amakhulu ayimfihlo.
Abantu abaningi bacabanga ngokuphefumula kwebhokisi njengesikwele, njengoba uphefumula ngephethini elandelanayo imizuzwana emine ngesikhathi. Kungasiza ukubona ngeso lengqondo umdwebo wepherimitha yebhokisi ukuze uhlale ugxilile okwamanje.
Indlela yokwenza inqubo yokuphefumula ibhokisi?
- Adonse umoya. Hofuza kancane futhi ujule emakhaleni akho ngenkathi ubala kancane kancane uye ku-XNUMX ekhanda lakho. Njengoba wenza lokhu, naka izinzwa zakho: Yizwa umoya ugcwalisa amaphaphu akho, ingxenye eyodwa ngesikhathi kuze kube yilapho amaphaphu akho esegcwele ngokuphelele futhi umoya uye esiswini sakho.
- Misa isikhashana. Lokhu ukuphumula okudingekayo, njengoba kudinga ukunaka kwakho nokugxilisa ingqondo, kunokudonsa umoya nokukhipha umoya ngaphandle kokuzikhandla. Qiniseka ukuthi ubamba umoya wakho ukuze uthole esinye isibalo esinensayo kwezine.
- Exhale. Manje khipha umoya wakho ngomlomo wakho ukuze uthole isibalo esinensayo esifanayo sokune, usunduze umoya uphume emaphashini akho nasesiswini. Qaphela ukuzwa komoya ophuma emaphashini akho.
- thula futhi. Bamba umoya wakho ngenani elifanayo elihamba kancane lokune ngaphambi kokuphinda le nqubo.
Ungakwazi ukuthuthukisa le nqubo yokuphefumula imizuzu emihlanu kuya kweyi-10. Ungakwazi futhi ukunweba ukukhipha umoya isikhathi eside uma ukhetha ukwenza kanjalo kufika kumasekhondi ayisithupha noma ayisishiyagalombili.
Okubaluleke kakhulu, kufanele ucabangele isibalo sokuphefumula okune, kodwa wenze lokho okuzizwa kuyimvelo kuwe. Lokhu kungasho ukubala okuthathu, okuyisithupha, noma iyiphi inombolo elungele umzimba wakho.
Amathiphu ngaphambi kokuqala
Nakuba ukuphefumula kwebhokisi kungenziwa noma kuphi, kuyasiza ukucabanga ngakho isikhundla sakho. Hlala esihlalweni esikhululekile, esiqondile lapho ungaphumuza khona izinyawo zakho phansi. Zama ukuba sendaweni ezolile nengenaso ingcindezi lapho ungagxila khona ekuphefumuleni kwakho. Gcina izandla zakho zikhululekile emathangeni akho izintende zakho zibheke phezulu, gxila ekumeni kwakho. Kufanele uhlale uqonde. Lokhu kuzokusiza ukuthi uphefumule ujule.
Uma unenkinga yokugxilisa ingqondo noma ukuhlala endleleni ngesikhathi sokuphefumula kwebhokisi, zama ukuthepha umunwe ngamunye ngesithupha sakho ukuze ulandelele ukubala kwakho okune. Umgomo uwukuba "ingxenye" ngayinye yebhokisi ibe nobude obufanayo. Njengoba ungeke usho izinombolo ngokuzwakalayo futhi uphefumule ngesikhathi esifanayo, ukuthinta itafula noma ingaphakathi lesandla sakho kuyindlela elula yokuhlala ukhona nokubala.
Kunezinyathelo ezimbalwa abantu abangazithatha ukuze benze ukuphefumula ngaphandle kwebhokisi kube lula:
- Sizozama ukuthola indawo ethule ukuze siqale ngokuphefumula kwebhokisi. Lokhu ungakwenza noma yikuphi, kodwa kulula uma kukhona iziphazamiso ezimbalwa.
- Ngawo wonke amasu okuphefumula okujulile, kungaba usizo ukubeka isandla esisodwa esifubeni sakho nesandla esisodwa esiswini sakho esingaphansi. Uma sihogela, sizozama ukuzwa umoya futhi sibone lapho ungena khona.
- Sizogxila ekuzizweni ukwanda esiswini, kodwa ngaphandle kokuphoqa imisipha ukuba iphume.
- Sizozama ukukhulula imisipha esikhundleni sokuyiqinisa.
Izinzuzo
Kuyadingeka ezimpilweni zethu, nokho abambalwa kithi abacabanga ngendima yokuphefumula kwethu ekunyakazeni kwethu, empilweni yengqondo, kanye nesimo esijwayelekile sokuba khona. Nakuba i-yoga isebenzisa amandla okuhogela kanye nokukhipha umoya, awudingi ukuba se-Dog Ebheke Phansi ukuze udonse umoya wakho ukuze uthole amandla nokuzinza. Nakhu ukuthi ukuvivinya ukuphefumula okuvamile kungasiza kanjani:
Izola futhi ilawula isimiso sezinzwa ezizimele
Ukuphefumula kuyindlela engokwemvelo yokuvumela izinzwa zethu ukuba zikhulule futhi zikhululeke. Eqinisweni, ukuphefumula okujulile ngamabomu kungathula futhi kulawule isimiso sezinzwa ezizimele.
Lolu hlelo ilawula ukusebenza komzimba okuzenzakalelayo, kuhlanganise nezinga lokushisa. Ingase futhi yehlise umfutho wegazi futhi inikeze umuzwa wokuzola osheshayo. Ukubamba umoya kancane kuvumela i-CO2 ukuthi iqoqeke egazini. Ukwanda kwe-CO2 egazini kuthuthukisa ukusabela kwe-cardio-inhibitory ye-vagus nerve lapho ukhipha umoya futhi uvuselela isimiso sakho se-parasympathetic. Lokhu kukhiqiza umuzwa wokuzola nokuphumula engqondweni nasemzimbeni.
Isekela ukusebenza komzimba
Ayikho indlela yokukuzungezile: isimo sakho sengqondo sithonya isimo sakho somzimba. Yingakho ukuhlala usesimweni sokucindezeleka kwandisa ukukhiqizwa i-cortisol, i-hormone ehambisana nokucindezeleka.
Ukucindezeleka okukhulu kungakhuphula ukungenwa amagciwane futhi kube nomthelela engcupheni yokucindezeleka, ukukhathazeka, nezinkinga zenhliziyo. Lapho umzimba usesimweni sokucindezeleka, indlela yawo yokuzivikela ebaluleke kakhulu, amasosha omzimba, ayaphazamiseka. Ukuzivocavoca okuphefumulayo, okufana nendlela yokuphefumula kwebhokisi, kukhonjisiwe ukunciphisa ukukhiqizwa kwe-cortisol.
Isiza ukugxilisa ingqondo
Ngokuzayo lapho intambama yakho igcwala ngokuzumayo imihlangano elandelanayo, nyonyoba imizuzu eyi-10 ukuze uzame umsebenzi wokuphefumula; unganyusa noma wehlise umkhiqizo wakho. Ukuphefumula kwebhokisi ikakhulukazi kungasiza ukushintsha amandla, ukuxhumana ngokujulile nomzimba, futhi kusivumele ukuthi sithole isikhungo sethu sokugxilisa ingqondo.
Ukusabela okungcono ekucindezelekeni
Ucwaningo luphakamisa ukuthi ukuphefumula kwebhokisi kungase kube nekhono lokushintsha ukusabela komuntu esikhathini esizayo ekucindezelekeni. Ososayensi baphakamise ukuthi imikhuba "yokusabela ngokukhululeka" njengokuzindla, ukuphefumula ibhokisi, ne-yoga ingase iguqule indlela umzimba osabela ngayo ekucindezelekeni ngokushintsha indlela izakhi zofuzo ezithile ezisebenza ngayo.
Izakhi zofuzo zinezindima ezihlukene emzimbeni. Izinqubo zokuphendula ngokunethezeka zikhulise ukusebenza kwezakhi zofuzo ezihlobene namandla ne-insulin, futhi zehlisa ukusebenza kwezakhi zofuzo ezihambisana nokuvuvukala nokucindezeleka.