Qeqesha umzimba wakho ukuba uzive ungacinezelekanga ngale ndlela yokuphefumla

Umxholo

• Ufumanise ukuba kunokwenzeka ukuqeqesha umzimba wakho ukunciphisa uxinzelelo. Njani?
• Wenza njani lo mthambo wokuphefumla woxinzelelo?
• Ngaba umthambo uyayiphembelela le nkqubo kwaphela?
• Ngaba ingqondo yakho iyazuza kulo msebenzi wokuphefumla woxinzelelo, nawo?
• Kuthekani ngabantu abacinga ukuba abanalo ixesha?
• Uphengululo lwe

Iintende ezibilayo, intliziyo ebalekayo, kunye nokuxhawula izandla kubonakala ngathi ziimpendulo zomzimba ezingenakuphepheka kuxinzelelo, nokuba ngumhla wokugqibela wokusebenza okanye ukusebenza kwibar yekaraoke. Kodwa kuvela, unokulawula indlela umzimba wakho ophendula ngayo kuxinzelelo- kwaye konke kuqala ngentliziyo yakho, utshilo uLeah Lagos, Psy.D., B.CB, ugqirha wezengqondo onelayisensi kunye nombhali wencwadi Intliziyo yokuphefumla kwengqondo (Yithenge, $ 16, bookshop.org).

Unomdla? Apha, iLagos ityhila umthambo wokuphefumla woxinzelelo oya kukunceda uzive uzolile ngamaxesha anzima.

Ufumanise ukuba kunokwenzeka ukuqeqesha umzimba wakho ukunciphisa uxinzelelo. Njani?

"Okokuqala, kunceda ukuqonda ukuba yintoni uxinzelelo oluyenzayo kuwe physiologically. Isantya sentliziyo yakho sixhuma phezulu, kwaye oko kuthumela umqondiso kwingqondo yakho ukuba utshintshe kwimodi yokulwa-okanye-indiza. Izihlunu zakho ziyaqina, kwaye ukwenza kwakho izigqibo kuphazamiseka. Kulapho kungena khona ukungafani kwenqanaba lentliziyo (HRV), eli lixesha eliphakathi kokubetha kwentliziyo nenye.

"Indlela ophefumla ngayo iyayichaphazela i-HRV yakho. Xa uphefumla, izinga lokubetha kwentliziyo yakho liyenyuka, kwaye xa uphuma, liyehla. Abaphandi endisebenza nabo eRutgers bafumanise ukuba inkqubo yenkqubo yokuphefumla kangangemizuzu engama-20 kabini ngemini ngesantya Oko kwaziwa njenge-resonant yakho, okanye efanelekileyo, i-frequency - malunga nokuphefumla okuthandathu ngomzuzu - kunokunciphisa uxinzelelo, ukunciphisa izinga lentliziyo yakho kunye noxinzelelo lwegazi, kwaye womeleze i-HRV yakho. qhubela phambili ngokukhawuleza okukhulu, kuba uqeqeshe umzimba wakho ukuba uphendule ngale ndlela intsha. Inzululwazi ibonisa ukuba le ndlela iphucula indlela oziva ngayo, inyusa ukugxila, ikunceda ulale ngcono, ikonyusa amandla, kwaye ikwenze uzinze ngakumbi. " (Into endiyifundileyo ekuzameni uVavanyo loxinzelelo lwasekhaya)

Wenza njani lo mthambo wokuphefumla woxinzelelo?

"Into esebenzayo kubantu abaninzi kukuphefumla imizuzwana emine kwaye uphefumle imizuzwana emithandathu ungaphumli phakathi. Qala ngokuphefumla ngalo santya kangangemizuzu emibini (seta isibali-xesha). Qala ngokuphefumlela impumlo yakho kwaye ukhuphe imilebe egxiliziweyo njengoko ukuba uvuthela ukutya okushushu.Njengoko ubala ngokwasengqondweni imizuzwana emine, imizuzwana emithandathu uphumile, jolisa kulwazelelo lomoya ongena ngeempumlo nangaphandle komlomo wakho.

Xa ugqibile, jonga indlela oziva ngayo. Abantu abaninzi bathi abaxhalabanga kangako kwaye baphaphile ngakumbi. Sebenzela indlela yakho yokwenza oku kuphefumla kangangemizuzu engama-20 kabini ngemini, kwaye ukubetha kwentliziyo yakho okusisiseko kuya kuthoba, okuthetha ukuba intliziyo yakho ayizukusebenza nzima, iyenze-kwaye nawe ube sempilweni ngokubanzi. "(BTW, nkqu UTracee Ellis Ross ngumlandeli wokusebenzisa imithambo yokuphefumla ukunciphisa uxinzelelo.)

Ngaba umthambo uyayiphembelela le nkqubo kwaphela?

"Kuyenzeka. Enyanisweni, yindlela yesitrato esineendlela ezimbini. Ukuzivocavoca kuqinisa i-HRV yakho, kwaye inkqubo yokuphefumula ikunceda ukuba usebenzise. Ekubeni intliziyo yakho ingasebenzi nzima, unako ukubandakanya kwinqanaba elifanayo lomsebenzi womzimba kunye Umzamo omncinci.Abaphandi baseRutgers bakujongile oku, kwaye bafundise ukuba kwabo basebenzisa imizuzu engama-20, indlela yokuphefumla kabini ngemini, kukho isiphumo sesibini somoya ngokwenza umthambo, kwaye ioksijini eninzi iyahanjiswa. Oko kuthetha ukuba bangahamba ixesha elide kwaye bomelele. "

Ngaba ingqondo yakho iyazuza kulo msebenzi wokuphefumla woxinzelelo, nawo?

"Ewe. Uthumela i-oksijeni eninzi kunye nokuhamba kwegazi kwingqondo yakho xa usenza iseshoni nganye yokuphefumula kwemizuzu ye-20. Uya kuqaphela ukucaca okukhulu kunye nokugxininiswa ngakumbi kunye nokugxila. Uya kukwazi ukwenza izigqibo ezinenjongo ngaphandle kokungamkeleki. Ndiyakholelwa ukuba ingade incede nengqondo yakho ibukhali njengoko uneminyaka yobudala - eneneni, leyo yindawo yethu elandelayo yophando lweHRV. "

Kuthekani ngabantu abacinga ukuba abanalo ixesha?

"Uphando lubonisa ukuba imizuzu engama-40 yokuphefumla ngemini ngoyena ndoqo ekuvuseleleni impendulo yomzimba wakho. Awuyi kufumana uluhlu olupheleleyo lwezibonelelo ngenye indlela. Cinga ngexesha oza kuligcina, kwaye uzokuziva ulunge kangakanani, xa unokukhulula uxinzelelo ngokukhawuleza kwaye uzive uzolile, uzithemba ngakumbi, kwaye ulawula, ngakumbi kula maxesha angaqinisekanga. Intlawulo inkulu kakhulu."

Imagazini yoBume, umba kaNovemba 2020

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