Yintoni le ndlela yokuPhefumla ye-4-7-8?

Umxholo

• Isebenza njani indlela yokuphefumla 4-7-8?
• Indlela yokwenza
• Ezinye iindlela zokukunceda ulale

Inkqubo yokuphefumla eyi-4-7-8 yindlela yokuphefumla eyenziwe nguGqirha Andrew Weil. Isekwe kubuchule be-yogic yakudala ebizwa ngokuba yi-pranayama, enceda iingcali zilawule ukuphefumla kwazo.

Xa usenziwa rhoqo, kunokwenzeka ukuba obu buchule bunokunceda abanye abantu ukuba balale ngexesha elifutshane.

Isebenza njani indlela yokuphefumla 4-7-8?

Iindlela zokuphefumla ziyilelwe ukuzisa umzimba kwimeko yokuphumla okunzulu. Iipateni ezithile ezibandakanya ukubamba umphefumlo kangangexesha elithile zivumela umzimba wakho ukuba uzalise ioksijini yawo. Ukusuka kwimiphunga ngaphandle, ubuchwephesha obufana ne-4-7-8 bunokunika amalungu akho kunye nezicubu ukonyusa ioksijini.

Izenzo zokuphumla zikwanceda ukubuyisela umzimba kubhalansi kunye nokulawula impendulo yokulwa okanye yokubaleka esiyiva xa sinoxinzelelo. Oku kuluncedo ngakumbi ukuba ufumana ukungalali ngenxa yexhala okanye amaxhala ngento eyenzekileyo namhlanje - okanye into enokwenzeka ngomso. Iingcinga ezijikelezayo kunye neenkxalabo zinokusenza singakwazi ukuphumla kakuhle.

Inkqubo ye-4-7-8 inyanzela ingqondo kunye nomzimba ukuba ujolise kulawulo lokuphefumla, endaweni yokuphindisa amaxhala akho xa ulele ebusuku. Abaxhasi bathi inokuyithomalalisa intliziyo ebalekayo okanye izolise imithambo-luvo. Ugqirha Weil ukhe wayichaza “njengesixhobo sokuthomalalisa indalo kwinkqubo yemithambo-luvo.”

Umxholo opheleleyo wokuphefumla u-4-7-8 unokuthelekiswa nezenzo ezinje:

• Ukuphefumla okunye kwempumlo kubandakanya ukuphefumlela ngaphakathi nangaphandle kwempumlo enye ngelixesha ubambe elinye ikhala livaliwe.
• Ukucamngca ngengqondo ikhuthaza ukuphefumla okugxile ngelixa ukhokela ingqalelo yakho kumzuzu wangoku.
• Ukubonakala ijolisa ingqondo yakho kwindlela kunye nephethini yokuphefumla kwakho kwendalo.
• Imifanekiso ekhokelwayo ikukhuthaza ukuba ugxile kwimemori eyonwabisayo okanye ibali eliya kususa ingqondo yakho kumaxhala akho njengoko uphefumla.

Abantu abafumana ukuphazamiseka kokulala kancinci, unxunguphalo noxinzelelo banokufumana ukuphefumla okungu-4-7-8 kuluncedo ekoyiseni ukuphazamiseka kunye nokutyibilika kwimeko ekhululekile.

Ixesha elingaphezulu kunye nokuzilolonga okuphindaphindiweyo, abaxhasi be-4-7-8 yokuphefumla bathi iba namandla nangakumbi. Kuyatshiwo ukuba ekuqaleni, iimpembelelo zayo azibonakali. Unokuziva unentloko encinci xa uqala ukuyizama. Ukuziqhelanisa nokuphefumla okungu-4-7-8 ubuncinci kabini ngemini kunokuvelisa iziphumo ezinkulu kwabanye abantu kunakwabo bakwenza kube kanye.

Indlela yokwenza

Ukuziqhelanisa nokuphefumla okungu-4-7-8, khangela indawo yokuhlala okanye yokulala kakuhle. Qinisekisa ukuba uqhuba kakuhle, ngakumbi xa uqala. Ukuba usebenzisa ubuchule bokulala, ukulala kungcono.

Lungiselela umkhuba ngokuphumla incam yolwimi lwakho kuphahla lomlomo wakho, kanye ngasemva kwamazinyo akho angaphambili. Uya kudinga ukugcina ulwimi lwakho lusendaweni yonke. Kuthatha ukuziqhelisa ukugcina ukuhambisa ulwimi lwakho xa uphuma. Ukukhupha umoya nge-4-7-8 ukuphefumla kunokuba lula kwabanye abantu xa behlambulula imilebe yabo.

La manyathelo alandelayo kufuneka enziwe kumjikelo womphefumlo omnye:

1. Okokuqala, vumela imilebe yakho ihlukane. Yenza isandi sokukhala, uphefumle ngomlomo wakho ngokupheleleyo.
2. Emva koko, vala imilebe yakho, uphefumle ngokuthe cwaka ngeempumlo zakho xa ubala ukuya kwezine entlokweni yakho.
3. Emva koko, imizuzwana esixhenxe, bamba umphefumlo wakho.
4. Yenza omnye u-exoshing exhale emlonyeni wakho imizuzwana esibhozo.

Xa uphefumla kwakhona, uqala umjikelo omtsha wokuphefumla. Ziqhelanise nale patheni yokuphefumla okupheleleyo.

Ukuphefumla okubanjelweyo (kwimizuzwana esixhenxe) lelona candelo libaluleke kakhulu kulo mkhuba. Kukwacetyiswa ukuba usebenzise kuphela i-4-7-8 yokuphefumla ukuphefumla kane xa uqala ukuqala. Unokuhamba ngokuthe chu ukuya kwisibhozo sokuphefumla.

Obu buchule bokuphefumla akufuneki ukuba busetyenziswe kwindawo apho ungakulungelanga ukuphumla ngokupheleleyo. Ngelixa kunganyanzelekanga ukuba isetyenziselwe ukulala, isengabeka ugqirha kwimeko yokuphumla okunzulu. Qiniseka ukuba awudingi ukulumka ngokupheleleyo emva kokuziqhelanisa nemijikelo yakho yokuphefumla.

Ezinye iindlela zokukunceda ulale

Ukuba ufumana ukungalali kancinci ngenxa yoxinzelelo okanye uxinzelelo, ukuphefumla okungu-4-7-8 kunokukunceda ufumane ukuphumla obukulahlekile. Nangona kunjalo, ukuba obu buchule abonelanga bodwa, bunokudityaniswa ngokukuko kunye nolunye ungenelelo, olunje:

• imaski yokulala
• umatshini wengxolo omhlophe
• iindlebe
• umculo wokuphumla
• ukusasaza iioyile ezifanelekileyo njengelavender
• ukunciphisa ukutya kwe-caffeine
• ixesha lokulala yoga

Ukuba ukuphefumla okungu-4-7-8 akusebenzi kuwe, obunye ubuchule obufana nokucamngca ngengqondo okanye imifanekiso ekhokelwayo inokuba ilunge ngakumbi.

Ngamanye amaxesha, ukuqaqanjelwa sisisu kunzima kakhulu kwaye kufuna ungenelelo lonyango. Ezinye iimeko ezinokuthi zibangele ukulala kancinci kubandakanya:

• Utshintsho lwehomoni ngenxa yokuyeka ukuya exesheni
• amayeza
• Ukuphazamiseka kokusetyenziswa kweziyobisi
• ukuphazamiseka kwempilo yengqondo njengoxinzelelo
• ubuthongo bokulala
• ukukhulelwa
• isifo somlenze esingazinzanga
• izifo ezizimeleyo

Ukuba ufumana ukulala okungapheliyo, okungapheliyo, okanye okudodobalisayo, qhagamshelana nogqirha wakho. Banokukunika ukuthunyelwa kwingcali yokulala, eya kuthi yenza isifundo sokulala ukuze ichaze unobangela wokulala kwakho. Ukusuka apho, banokusebenza kunye nawe ukufumana unyango olululo.