Imithambo yokuphefumla eyi-3 yokujongana noxinzelelo

Umxholo

• Ukuphumla Ukuphefumula
• Ukuphefumula Okuhambelanayo
• Ukuphefumla okunika amandla
• Uphengululo lwe

Awucingi kabini ngayo kodwa, njengezinto ezininzi ezithathwa ngokungakhathali, ukuphefumla kunempembelelo enkulu kwimeko, engqondweni nasemzimbeni. Kwaye ngelixa uphefumla umthambo woxinzelelo yenza into abayithethayo kwaye, uh, ukukhulula uxinzelelo, ayisiyiyo kuphela into abayiphuculayo: Banokuphucula yonke into ukusuka kulonwabo lwesondo ukuya kumgangatho wokulala. (Unako nokuphefumla indlela yakho kwiQumrhu eliLungeleyo.)

Kodwa kutheni, kanye, ngaba ukuphefumla kunempembelelo enamandla emzimbeni? "Igalelo elivela kwinkqubo yokuphefumla lithumela eyona miyalezo ibalulekileyo ingqondo eyifumanayo," utshilo uPatricia Gerbarg, MD, umbhali-mbhali. Ukuphilisa amandla okuphefumla kunye nomsunguli weBreath-Body-Mind.com. "Ukuba kukho into engalunganga ngokuphefumla kwakho kwaye ungayilungisi kwimizuzu nje embalwa, uswelekile. Ke nantoni na etshintsha kwinkqubo yokuphefumla kufuneka ibaluleke kakhulu kwaye ifumane ingqwalaselo epheleleyo yengqondo."

Ukutshintsha inqanaba kunye nephethini yokuphefumla ikwachaphazela indlela esebenza ngayo inkqubo ye-autonomic nervous system (ANS), ucacisa uGerbarg. Xa inkqubo yemithambo-luvo enovelwano-yinxalenye ye-ANS esidibana nayo nemowudi yokulwa-okanye-yokubhabha-yenziwe yasebenza, umzimba wakho uhlala uphaphile kwaye ulungele isoyikiso. Iindidi ezithile zokuphefumla ngokukhawuleza zinokunceda ukwenza le nkqubo isebenze, ngelixa ezinye iindlela zokuphefumla kancinci zinokunceda ukubuyisela lo mdla umva kwaye unciphise umthamo we-adrenaline coursing emzimbeni wakho, uyacacisa. Kwangelo xesha, ubuchule bokuphefumla obucothayo busebenzise inkqubo ye-parasympathetic ye-parasympathetic system, esebenza ukunciphisa isantya sentliziyo, ukubuyisela oovimba bamandla, ukunciphisa ukudumba, nokuthumela imiyalezo kwingqondo ukuba ngoku inokuphumla kwaye iqale ukukhupha iihomoni eziluncedo. (Ezi Oyile ziBalulekileyo zoNcedo loxinzelelo zinganceda, nazo.)

Ke, luhlobo luni lweendlela esithetha ngazo? Sineengcali ezaphula ezona ndlela zintathu zokuphefumla ziluncedo ekunciphiseni uxinzelelo, amandla okugcina amandla emini, kunye nokukunceda ulale ngcono ebusuku.

Ukuphumla Ukuphefumula

Ekwabizwa ngokuba kukuphefumla kwe-diaphragmatic, ukuphefumla kwesisu, kunye nokuphefumla kwesisu, oku kuziqhelanisa nokuphefumla uxinzelelo kunciphisa uxinzelelo lwegazi, ukubetha kwentliziyo, kunye nokuveliswa kwamahomoni oxinzelelo, ucacisa uKathleen Hall, ingcaphephe yoxinzelelo esekwe eAtlanta kunye nomseki we-Mindful Living Network.

Yizame: Beka isandla esinye esifubeni sakho kunye nesinye kwisisu sakho. Thatha umoya ophefumlayo ngeempumlo zakho, uve ukuba isisu sakho siyanda njengoko imiphunga yakho igcwalisa ioksijini. Sezela ngokucothayo ubalo olune, uze ukhuphe kancinci ngomlomo wakho kwizibalo ezine. Yenza u-6-8 kancinane, uphefumle ngokunzulu ngomzuzu imizuzu emihlanu ngexesha.

Ukuphefumula Okuhambelanayo

Obu buchule ngumoya osisiseko wokuthomalalisa, kwaye ubuyisela imeko efanelekileyo yemini yokuzola ngokulumka. Ukuze ihlalise, njengokuba ufuna ukulala, unyusa ubude be-exhale, utsho uGerbarg.

Yizame: Hlala okanye ungqengqe. Vala amehlo akho kwaye, uphefumla malunga nesihlanu sokuphefumla ngomzuzu ngempumlo yakho, uphefumle ngobunono iinombolo ezine kwaye ukhuphe ukubala okune. Yandisa i-exhale ukuya kumanani amathandathu e-sedation.

Ukuphefumla okunika amandla

Tsiba ikhafeyini -ukuphefumla kukhuthaza ukuhamba kweoksijini, evusa ingqondo nomzimba wakho, utshilo uHolo.

Yizame: Beka isandla esinye esifubeni sakho kunye nesinye kwisisu sakho. Thatha ngokufutshane, i-staccato, uphefumle ngeempumlo zakho, ugcwalise isisu sakho. Ukuphefumla ngokukhawuleza nangokunzulu kwizibalo ezine, nqumama, uze ukhuphe ngokukhawuleza ngomlomo wakho. Yenza i-8-10 ngokukhawuleza, ukuphefumla okunzulu ngomzuzu imizuzu emithathu ngexesha. Yeka ukuba unentloko elula.

Uphengululo lwe