Ukuphefumla kwebhokisi

Umxholo

• Ukuqala ngokuphefumla kwebhokisi
• Inyathelo 1: Khupha umphunga kancinci
• Inyathelo 2: Cofa kancinci
• Inyathelo 3: Bamba umphefumlo wakho
• Inyathelo 4: Phuma kwakhona
• Inyathelo 5: Bamba umphefumlo wakho kwakhona
• Izibonelelo zebhokisi yokuphefumla
• Iingcebiso kubaqalayo

Yintoni ibhokisi ephefumlayo?

Ukuphefumla kwebhokisi, okwaziwa nangokuphefumla kwesikwere, yindlela esetyenziswayo xa uthatha kancinci, uphefumla nzulu. Inokuphakamisa ukusebenza kunye noxinzelelo ngelixa ikwanamandla okuphelisa uxinzelelo. Ikwabizwa ngokuba kukuphefumla kwesikwere esine.

Obu buchule bunokuba luncedo kuye nakubani na, ngakumbi abo bafuna ukucamngca okanye ukunciphisa uxinzelelo. Isetyenziswa ngumntu wonke ukusuka kwiimbaleki ukuya kwi-US Navy SEALs, amagosa asebupoliseni, kunye nabongikazi.

Unokukufumanisa kuluncedo ngakumbi ukuba unesifo semiphunga esifana nesifo esinganyangekiyo semiphunga (COPD).

Ukuqala ngokuphefumla kwebhokisi

Phambi kokuba uqalise, qiniseka ukuba uhleli nkqo kwisitulo esitofotofo iinyawo zithe tyaba phantsi. Zama ukungabikho koxinzelelo, kwindawo ethe cwaka apho ungagxila khona ekuphefumlweni kwakho.

Ukugcina izandla zakho zikhululekile emathangeni akho kunye neentende zakho zijonge phezulu, gxila kwimeko yakho. Kuya kufuneka uhleli nkqo. Oku kuya kukunceda uthathe umphefumlo onzulu.

Xa sele ukulungele, qala ngenyathelo 1.

Inyathelo 1: Khupha umphunga kancinci

Ukuhlala nkqo, khupha umphefumlo kancinci emlonyeni, ukhupha yonke ioksijini kwimiphunga yakho. Gxila kule njongo kwaye uqaphele into oyenzayo.

Inyathelo 2: Cofa kancinci

Tsala kancinci kwaye ungene nzulu ngeempumlo zakho ukuya kwizine. Kweli nqanaba, ubale ukuya kane kancinci kancinci entlokweni yakho.

Yiva umoya ugcwalisa imiphunga yakho, icandelo elinye ngexesha, de kube imiphunga yakho igcwele ngokupheleleyo kwaye nomoya ungene kwisisu sakho.

Inyathelo 3: Bamba umphefumlo wakho

Bamba umphefumlo wakho kokunye ukubala kancinci kane.

Inyathelo 4: Phuma kwakhona

Exhale ngomlomo wakho ngokubala kancinci kwezine, ukhupha umoya kwimiphunga yakho nakwisisu.

Yazi imvakalelo yomoya eshiya imiphunga yakho.

Inyathelo 5: Bamba umphefumlo wakho kwakhona

Bamba umphefumlo wakho ngokulinganayo ocothayo wesine ngaphambi kokuphinda le nkqubo.

Izibonelelo zebhokisi yokuphefumla

Ngokwe-Mayo Clinic, bukhona ubungqina oboneleyo bokuba ukuphefumla okunzulu ngabom kungazola kwaye kulawule inkqubo ye-autonomic nervous system (ANS).

Le nkqubo ilawula imisebenzi engafunekiyo yomzimba enje ngeqondo lobushushu. Inokwehlisa uxinzelelo lwegazi kwaye inike imeko ezolileyo kwangoko.

Ukubamba kancinci komoya kuvumela i-CO₂ ukwakha egazini. Ukwanda kwegazi CO₂ iphucula impendulo ye-cardio-inhibitory ye-vagus nerve xa uphuma kwaye uvuselele inkqubo yakho yeparasympathetic. Oku kuvelisa imeko ezolileyo kunye nezolileyo engqondweni nasemzimbeni.

Ukuphefumla kwebhokisi kunokunciphisa uxinzelelo kunye nokuphucula imeko yakho. Oko kuyenza ukuba ibe lunyango olukhethekileyo lweemeko ezinje ngoxinzelelo ngokubanzi (GAD), panic disorder, post-traumatic stress disorder (PTSD), kunye noxinzelelo.

Inokukunceda ukunyanga ukulala ngokukuvumela ukuba uzolise inkqubo yakho yeemvakalelo ebusuku ngaphambi kokulala. Ukuphefumla kwebhokisi kunokusebenza ngokukuko nolawulo lweentlungu.

Iingcebiso kubaqalayo

Ukuba umtsha kwibhokisi yokuphefumla, kunokuba nzima ukufumana ukuxhoma kwayo. Unokufumana isiyezi emva kwemijikelo embalwa. Oku kuqhelekile. Njengoko uziqhelanisa rhoqo, uya kuba nakho ukuhamba ixesha elide ngaphandle kwesiyezi. Ukuba ufumana isiyezi, hlala phantsi umzuzu kwaye uphinde uphefumle ngokwesiqhelo.

Ukukunceda ugxile ekuphefumlweni kwakho, fumana indawo ezolileyo, enesibane esiqhelisiweyo sokuphefumla ibhokisi. Oku akuyomfuneko kwaphela ukwenza obu buchule, kodwa kunokukunceda ugxile kwinkqubo ukuba umtsha kuyo.

Ngokufanelekileyo, uya kufuna ukuphinda ibhokisi yomjikelo wokuphefumla amatyeli amane kwindawo enye.

Ngaba ibhokisi iphefumla amatyeli aliqela ngemini njengoko kufuneka ukuthoba imithambo-luvo kunye nokunciphisa uxinzelelo.