Iindlela ezi-3 zokuphefumla ezinokuphucula impilo yakho

Umxholo

• 1. Phefumla Kathathu
• 2. Misela iNjongo
• 3. Yakha Amandla
• Uphengululo lwe

Eyona ndawo intsha yempilo entle ikukuphefumla kunye nokukhupha umoya, njengoko abantu bethontelana ukuya kwiiklasi zokuphefumla. Abathandi bathi imithambo yokuphefumla enesingqi ibanceda bathathe izigqibo ezinzima kwaye baqalise utshintsho olukhulu. “Ukuphefumla kuzithulisa iingcinga, kukuvumela ukuba unxibelelane nomzimba neemvakalelo zakho,” utsho uSara Silverstein, umfundisi-ntsapho wokuphefumla eBrooklyn, eNew York. Kwaye ukuba istudiyo asilungelanga, ungayenza ngokwakho. Nantsi indlela yokuqalisa.

1. Phefumla Kathathu

Kukho iintlobo ngeentlobo zeepateni zokuphefumla, kodwa eyona isisiseko ngumphefumlo onamacandelo amathathu. Ukuziqhelanisa, phefumlela ngaphakathi ngokukhawuleza esiswini sakho kwaye uphinde ungene esifubeni sakho, emva koko uphume, wonke ngomlomo wakho. Phinda imizuzu esixhenxe ukuya kwengama-35.

"Ufuna ukwenza umoya ofanayo ngokuphindaphindiweyo, ke ufumana ioksijini elungileyo, kwaye ipateni yesingqi ikuvumela ukuba uphume kwiingcinga zakho," utshilo uSilverstein. Ukufakwa kweoksijini kunamandla: "Xa uphefumla ngokukhawuleza, ulahla ikharbon diokside engaphezulu, imolekyuli eneasidi. Oku kuguqula igazi lakho le-pH ukuba libe yi-alkaline engaphezulu, ebangela ukonyuka kokudubula kweemvakalelo zakho kunye neemotor neurons, kunye neeuron kwinkqubo yemithambo-luvo ezimeleyo, utshilo u-Alexandra Palma, MD, ugqirha weParsley Health. Unokwazi ukubona ukuvakala okumnandi kuwo wonke umzimba wakho okanye nakwindawo ephezulu yovuyo. (Inxulumene: Le ndlela yokuPhefumla yeBelly iya kuyomeleza ukuziQhelanisa neYoga yakho)

2. Misela iNjongo

Yazi into ofuna ukuyikhupha kumphefumlo. Ngaba unethemba lokuvula ubuchule? Sombulula ingxaki yobuqu?

"Kunokuba luncedo ukuqala ngenjongo ezithile kuba umoya ukuvumela ukuba uphonononge into ebisengqondweni yakho okanye egcinwe emzimbeni wakho kwaye ikuvumela ukuba ufumane umbono omtsha," utshilo uSilverstein. Kodwa yiba bhetyebhetye nawe. Ngamanye amaxesha ingqondo yakho iyakuthatha indawo yasekhohlo. Qengqeleka nayo, utshilo. Ukuzama ukulawula iingcinga zakho kunokuphazamisa iseshoni. (Le yindlela ofanele uphefumle ngayo ngexesha lokuzilolonga.)

3. Yakha Amandla

Ungasebenzisa umsebenzi wokuphefumula njengesixhobo sokuphucula impilo yakho. "Kukho ubungqina bokuba isenzo sinokutshintsha indlela amajoni akho omzimba ajongana ngayo nokudumba," utshilo uGqirha Palma. "Uphononongo lufumanise ukuba izifundo ebezifundiswa indlela yokuphefumla zineempendulo ezimbalwa ezomeleleyo emva kokuvezwa kwityhefu yentsholongwane kunaleyo ingenayo."

Ngokwethiyori, oko kunokukunceda ukuba uphinde ubuye kwi-allergies okanye kwiimpawu ezibandayo ngokukhawuleza okanye kukugcine ungaguli kwasekuqaleni, utshilo. Qala ukuziqhelanisa ngaphambi kwempova okanye ixesha lomkhuhlane, xa ukhuseleko lwakho lufuna ukonyuswa okungaphezulu. (Nazi ezinye iindlela zokususa iimpawu zokwaliwa ngamaxesha athile.)

Uphengululo lwe