Ngaba uziva undindisholo okanye usiva? Isenokuba nexhala

Umxholo

• Ungaziva njani
• Kutheni le nto isenzeka
• Impendulo yokulwa-okanye-yokubhabha
• Hyperventilation
• Uyiphatha njani
• Fumana ukuhamba
• Zama umthambo wokuphefumla
• Ukuphefumla kwesisu 101
• Yenza into ephumayo
• Zama ukungakhathazeki
• Nini ukubona ugqirha
• Umgca wezantsi

Iimeko zokuxhalaba-nokuba kukuphazamiseka kwengqondo, i-phobias, okanye uxinzelelo ngokubanzi-kubandakanya uninzi lweempawu ezahlukeneyo, kwaye ayizizo zonke ezinovakalelo.

Iimpawu zakho zinokubandakanya ukukhathazeka ngokwasemzimbeni njengokuxinezeleka kwemisipha, isisu esibuhlungu, ukugodola, kunye nentloko kunye noxinzelelo lweemvakalelo ezinje ngerumum, ixhala kunye neengcinga zokubaleka.

Enye into onokuthi uyiqaphele? Ukuba ndindisholo nokubetha kwiindawo ezahlukeneyo zomzimba wakho. Oku kunokuba kukothusa, ngakumbi ukuba sele uziva uxhalabile.

Ngethamsanqa, ukuba ubundindisholo ayikho uphawu lokuxhalaba, ngokuqhelekileyo akuyiyo nantoni na enzulu.

Izizathu eziqhelekileyo zokuba ndindisholo ngaphandle koxinzelelo zibandakanya:

• uhleli okanye umi endaweni enye ixesha elide
• Ukulunywa zizinambuzane
• irhashalala
• amanqanaba asezantsi evithamini B-12, potassium, calcium, okanye isodiyam
• iziphumo ebezingalindelekanga zonyango
• ukusetyenziswa kotywala

Kutheni le nto ubundindisholo bubonakala njengophawu loxinzelelo kwabanye abantu? Unokwazi njani ukuba inxulumene noxinzelelo okanye enye into? Ngaba kufanelekile ukuba ubone ugqirha ASAP? Sikufumene ukogquma.

Ungaziva njani

Unokuba namava onxunguphalo olunxunguphalo ngeendlela ezininzi.

Kwabanye, kuvakala ngathi izikhonkwane kunye neenaliti- loo nto uyirholayo xa ilungu lomzimba "lilala." Isenokuziva ngathi ilahleko epheleleyo yoluvo lomzimba wakho.

Unokuphinda uqaphele ezinye iimvakalelo, ezinje:

• ukuqaqanjelwa
• ukurhawuzelela kweenwele zakho kukuma
• imvakalelo evuthayo

Nangona ukuphazamiseka kunokuchaphazela malunga naliphi na ilungu lomzimba wakho, ngokuqhelekileyo kubandakanya imilenze yakho, iingalo, izandla kunye neenyawo.

Imvakalelo ayithethi kuthi isasazeke kulo lonke ilungu lomzimba, nangona. Ungayiqaphela kuphela kwiminwe yakho okanye kwiinzwane, umzekelo.

Ingabonisa kwakhona kwi-scalp yakho okanye emva kwentamo yakho. Ingabonakalisa ebusweni bakho. Abanye abantu bade bafumane ukurhawuzelela kunye nokubhabha kwincam yolwimi lwabo, umzekelo.

Okokugqibela, ukuphazamiseka kungabonakala kwelinye okanye omabini amacala omzimba wakho okanye kubonakale kwiindawo ezimbalwa ezahlukeneyo. Ayizukulandela ipateni ethile.

Kutheni le nto isenzeka

Ukuxhalaba okunxulumene nexhala kwenzeka ngenxa yezizathu ezibini eziphambili.

Impendulo yokulwa-okanye-yokubhabha

Ixhala lenzeka xa uziva usoyika okanye uxinezelekile.

Ukuphatha esi sisongelo siqondakalayo, umzimba wakho uphendula ngento eyaziwayo njengempendulo yokulwa okanye yokubaleka.

Ingqondo yakho iqala ukuthumela imiqondiso kuwo wonke umzimba wakho ngoko nangoko, uyixelela ukuba ilungele ukujongana nesoyikiso okanye ukubaleka kuyo.

Inxalenye ebalulekileyo yolu lungiselelo kukunyuka kokuhamba kwegazi ukuya kwimisipha yakho nakwizitho ezibalulekileyo, okanye iindawo zomzimba wakho eziya kuthi zibonelele ngenkxaso ekulweni okanye ekubalekeni.

Livelaphi elo gazi?

Imida yakho, okanye amalungu omzimba wakho angabalulekanga kwimeko yokulwa okanye yokubaleka. Oku kuhamba ngokukhawuleza kwegazi kude nasezandleni nasezinyaweni kunokubangela ukuphazamiseka okwethutyana.

Hyperventilation

Ukuba uhlala noxinzelelo, unokuba namava ngendlela ekuchaphazela ngayo ukuphefumla kwakho.

Xa uziva uxhalabile kakhulu, unokuzibona uphefumla ngokukhawuleza okanye ngendlela engaqhelekanga. Nangona oku kunokungahlali ixesha elide, isenganciphisa isixa sekhabhon dayokisa egazini lakho.

Ukuphendula, imithambo yakho yegazi iqala ukuqina, kwaye umzimba wakho uvala ukuhamba kwegazi uye kwiindawo ezingabalulekanga emzimbeni wakho, njengeziphelo zakho, ukugcina igazi lihamba apho ulifuna kakhulu.

Njengoko igazi liphuma kude kwiminwe yakho, iinzwane, kunye nobuso, ezi ndawo zinokuziva ngathi ziyindunduma okanye zirhabaxa.

Ukuba i-hyperventilation iyaqhubeka, ilahleko yokuhamba kwegazi kwingqondo yakho kunokubangela ukuba ubundindisholo bube semagqabini kwaye ekugqibeleni kuphulukane nokuqonda.

Kukwafanelekile ukuba uqaphele ukuba uxinzelelo lunokunyusa uvakalelo ekuphenduleni ngokwasemzimbeni nangokweemvakalelo- ukuphendula kwabanye abantu, ewe, kodwa nokwakho.

Abanye abantu abanexhala, ngakumbi uxinzelelo lwempilo, banokubona ukuba ndindisholo kunye nokutswina okwenzeka ngesizathu esiqhelekileyo, njengokuhlala ixesha elide, kodwa bakubone njengento enzulu ngakumbi.

Le mpendulo iqhelekile, kodwa isenokoyikisa kwaye ibangele ixhala lakho libe mandundu.

Uyiphatha njani

Ukuba ukuxhalaba kwakho ngamanye amaxesha kubonakala kwi-numbness, kukho izinto ezimbalwa ongazama ngazo ngexesha lokufumana uncedo.

Fumana ukuhamba

Ukwenza umthambo rhoqo kunokuhamba indlela ende kuxinzelelo lweemvakalelo ezinxulumene noxinzelelo. Ukuphakama nokuhambahamba kunokukunceda uzolile xa ngesiquphe uzive uxhalabile.

Ukuhambisa umzimba wakho kunokukunceda ukuphazamise unobangela woxinzelelo lwakho, inye. Kodwa ukuzilolonga kukwenza ukuba igazi lakho ligeleze, kwaye kunokunceda ukuphefumla kwakho kubuyele esiqhelweni, nako.

Usenokuziva ungenakukwazi ukwenza umthambo kakhulu, kodwa ungazama:

• ukuhamba ngokukhawuleza
• ijog elula
• ezinye iindlela ezilula
• ebaleka endaweni
• ukudanisa ingoma oyithandayo

Zama umthambo wokuphefumla

I-Belly (diaphragmatic) ukuphefumla kunye nezinye iintlobo zokuphefumla nzulu kunceda abantu abaninzi ukulawula uxinzelelo kunye noxinzelelo ngalo mzuzu.

Ukuphefumla nzulu kunokunceda ukuba ube ndindisholo, kuba ezi mvakalelo zihlala zenzeka xa unengxaki yokuphefumla.

Ukuphefumla kwesisu 101

Ukuba awuyazi indlela yokuphefumla esiswini sakho, nantsi indlela yokuziqhelanisa:

• Hlala phantsi.
• Yiya phambili ngengqiniba yakho uphumle emadolweni.
• Thatha ukuphefumla okumbalwa, kwendalo.

Uyakuphefumla ngokuzenzekelayo esiswini sakho xa uhleli ngolu hlobo, ke oku kunokukunceda ukuba uqhelane nemvakalelo yokuphefumla kwesisu.

Unokuzama ukuphumla isandla esinye esiswini sakho ngelixa uphefumla. Ukuba isisu sakho siyanda nompefumlo ngamnye, wenza ngokuchanekileyo.

Ukuba wenza umkhwa wokuziqhelanisa nokuphefumla kwesisu nanini na xa uziva uxhalabile, unokunceda ukuthintela impendulo yokulwa-okanye-yokubaleka ekuthatheni indawo.

Fumana ezinye iindlela zokuphefumla zoxinzelelo apha.

Yenza into ephumayo

Ukuba usebenza kumsebenzi owenza ukuba ube nexhala, zama ukuziphazamisa ngesitshixo esiphantsi, umsebenzi owonwabisayo onokukunceda uthathe ingqondo yakho nantoni na enegalelo kuxinzelelo lwakho.

Ukuba uziva ngathi awunakunyathela, gcinani engqondweni ukuba nokuba ikhefu eli-10 okanye eli-15 elikhawulezayo linokukunceda ukuba usete kwakhona. Unokubuyela emva koxinzelelo kamva xa uziva uxhotyiswe ngakumbi ukusisingatha ngendlela enemveliso.

Zama le misebenzi yokuthomalalisa:

• bukela ividiyo ehlekisayo okanye ethuthuzelayo
• mamela umculo opholileyo
• fowunela umhlobo okanye umntu omthandayo
• yiba nekomityi yeti okanye isiselo osithandayo
• chitha ixesha elithile kwindalo

Njengokuba uxinzelelo lwakho lwangoko ludlula, ukungonwabi kusenokwenzeka.

Zama ukungakhathazeki

Kulula ukutsho kunokuba kwenziwe, akunjalo? Kodwa ukuzixhalabisa ngokuba ndindisholo ngamanye amaxesha kunokwenza mandundu.

Ukuba uhlala uziva ubundindisholo ngoxinzelelo (kwaye emva koko uqale ukhathazeke nangakumbi malunga nomthombo wobundindisholo), zama ukulandelela iimvakalelo.

Mhlawumbi uziva uxhalabile ngoku. Zama ukusebenzisa umthambo okanye elinye iqhinga lokulwa ukulawula ezo mvakalelo zingxamisekileyo, kodwa nikela ingqalelo kubundindisholo. Uziva njani? Ifumaneka phi?

Nje ukuba uzive uzolile kancinci, qaphela ukuba ngaba ubundindisholo sele budlulile.

Ukuba uhlangabezana nayo kuphela kunye noxinzelelo, ngekhe ufune ukuba nexhala kakhulu.

Ukuba ivela xa ungaziva uxhalabile, qaphela ukuba kanjani yenza uzive kwijenali. Ngaba zikhona ezinye iimpawu zeemvakalelo okanye zomzimba?

Ukugcina ilog yazo naziphi na iipateni kubundindisholo kunokukunceda (kunye nomboneleli wakho wezempilo) ufumane ulwazi oluthe kratya malunga nokuqhubekayo.

Nini ukubona ugqirha

Ubumdaka ayisoloko iphakamisa inkxalabo enkulu yezempilo, kodwa kwezinye iimeko, inokuba luphawu lwenye into eyenzekayo.

Kububulumko ukwenza idinga kunye nomboneleli wakho wezempilo ukuba unamava okuba ndindisholo:

• ihlala ixesha elide okanye iqhubeka ibuya
• Iya isiba mandundu ngokuhamba kwexesha
• kwenzeka xa usenza intshukumo ethile, njengokuchwetheza okanye ukubhala
• akubonakali ngathi unesizathu esicacileyo

Kubaluleke kakhulu ukuba uthethe nomboneleli wakho wezempilo kwangoko ukuba ubundindisholo kwenzeka ngequbuliso okanye emva koxinzelelo lwentloko, okanye zichaphazela indawo enkulu yomzimba wakho (njengomlenze wakho uphela endaweni yeenzwane zakho kuphela).

Uya kufuna ukufumana uncedo olungxamisekileyo ukuba ufumana ubundindisholo kunye:

• isiyezi
• ngesiquphe, iintlungu entloko
• ubuthathaka bemisipha
• ukudideka
• unengxaki yokuthetha

Nantsi enye into yokugqibela ekufuneka uyigcinile engqondweni: Eyona ndlela yokunciphisa uxhalaba-inxulumene nobundindisholo kukujongana noxinzelelo uqobo.

Ngelixa iindlela zokulwa nazo zinokunceda kakhulu, ukuba uhlala noxinzelelo oluqhubekayo, olunzima, inkxaso evela kunyangi oqeqeshiweyo kunokuba luncedo.

Unyango lunokukunceda ukuba uqale uphonononge kwaye ujongane nezizathu ezibangela uxinzelelo, ezinokukhokelela kuphuculo konke yeempawu zakho.

Ukuba uqaphela ukuba iimpawu zakho zoxinzelelo ziqale ukubuchaphazela ubudlelwane bakho, impilo yomzimba, okanye umgangatho wobomi, kunokuba lixesha elifanelekileyo lokufumana uncedo.

Isikhokelo sethu kunyango olufikelelekayo sinokunceda.

Umgca wezantsi

Kuqhelekile ukuba namava njengophawu loxinzelelo, ke ngelixa ukurhawuzelela iimvakalelo kunokuziva kungonwabisi, akukho mfuneko yakuxhalaba.

Ukuba ubundindisholo buya buya okanye benzeka ngezinye iimpawu zomzimba, uya kufuna ukujonga umboneleli wakho wezempilo.

Ayikhe ibabuhlungu ukufuna inkxaso yobungcali kuxinzelelo lweemvakalelo, nokuba -unyango lubonelela ngendawo engenasigwebo apho unokufumana isikhokelo kwizicwangciso ezinokusetyenziswa zokulawula iimpawu zoxinzelelo.

UCrystal Raypole wayekhe wasebenza njengombhali kunye nomhleli weGoodTherapy. Amacandelo akhe anomdla abandakanya iilwimi zaseAsia kunye noncwadi, uguqulelo lwaseJapan, ukupheka, isayensi yendalo, ubungqingili besini, kunye nempilo yengqondo. Ngokukodwa, uzibophelele ekuncedeni ukunciphisa ukubekwa amabala malunga nemicimbi yezempilo yengqondo.