8 Ukuzivocavoca Ukuphefumla ukuzama xa Uziva Uxhalabile

Umxholo

• 1. Yandisa i-exhale yakho
• 2. Ukuphefumla kwesisu
• Ngena
• Ziqhelanise nokuphefumla kwesisu
• 3. Ukuphefumla ukugxila
• 4. Ukuphefumla ngokulinganayo
• 5. Ukuphefumla okuphefumlayo
• Ukuphefumla kwe-Yogic (pranayama)
• 6. Ukuphefumla kwengonyama
• 7. Ukuphefumla okunye kwempumlo
• 8. Ukucamngca okukhokelwayo
• Ukuthatha
• Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo

Ukuba uziva uphefumla ngenxa yexhala, kukho iindlela zokuphefumla onokuzama ukunciphisa iimpawu kwaye uqale uzive ungcono.

Makhe sijonge kwizinto ezininzi onokuzenza nangaliphi na ixesha emini okanye uzakhele ixesha elide.

1. Yandisa i-exhale yakho

Ukusezela ngokunzulu akunakuhlala kukuzolisa. Ukuthatha umoya onzulu ngaphakathi kunxulunyaniswe nenkqubo yemfesane yovelwano, elawula impendulo yokulwa okanye yokubaleka. Kodwa ukukhupha umoya kudibene nenkqubo ye-parasympathetic nervous system, echaphazela ukukwazi ukuphumla nokuzola komzimba wethu.

Ukuthatha kakhulu imiphunga enzulu ngokukhawuleza kunokubangela ukuba ubenomphunga. Hyperventilation inciphisa inani leoksijini enegazi elibaleka liye kwingqondo yakho.

Xa siziva sinexhala okanye siphantsi koxinzelelo, kulula ukuba siphefumle kakhulu kwaye siphele sisebenzisa i-hyperventilating-nokuba sizama ukwenza okwahlukileyo.

1. Ngaphambi kokuba uthathe umoya omkhulu, phefumla nzulu, zama ukukhupha umphunga endaweni yoko. Tsala wonke umoya kwimiphunga yakho, emva koko uyeke imiphunga yakho yenze umsebenzi wokungenisa umoya.
2. Emva koko, zama ukuchitha ixesha elincinci ukhupha umoya kunokuba wenze inhaling. Umzekelo, zama ukuphefumla imizuzwana emine, emva koko uphefumle isithandathu.
3. Zama ukwenza oku kangangemizuzu emibini ukuya kwemihlanu.

Obu buchule bunokwenziwa nakwesiphi na isikhundla esikulungeleyo, kubandakanya ukuma, ukuhlala, okanye ukulala phantsi.

2. Ukuphefumla kwesisu

Ukuphefumla kwi-diaphragm yakho (umsipha ohlala phantsi kwemiphunga yakho) kunokunceda ukunciphisa inani lomsebenzi ekufuneka wenziwe ngumzimba wakho ukuze uphefumle.

Ukufunda indlela yokuphefumla kwi-diaphragm yakho:

Ngena

1. Ukuthuthuzela, lala phantsi okanye ebhedini ngemiqamelo phantsi kwentloko namadolo akho. Okanye uhlale esihlalweni esihle ngentloko, entanyeni, nasemagxeni akhululekile, amadolo akho agobile.
2. Emva koko, beka isandla sakho phantsi kweembambo kunye nesinye phezu kwentliziyo yakho.
3. Tsala umoya uze uphefumle ngeempumlo zakho, uqaphele ukuba isisu nesifuba zihamba njani xa uphefumla.
4. Ngaba unokwahlula ukuphefumla kwakho ukuze ungenise umoya nzulu kwimiphunga yakho? Kuthekani ngokubuyela umva? Ngaba uyakwazi ukuphefumla ukuze isifuba sakho sihambe ngaphezu kwesisu sakho?

Ekugqibeleni, ufuna ukuba isisu sakho sihambe njengoko uphefumla, endaweni yesifuba sakho.

Ziqhelanise nokuphefumla kwesisu

1. Hlala okanye ulale phantsi njengoko kuchaziwe apha ngasentla.
2. Beka isandla esinye esifubeni sakho kunye nesinye kwisisu sakho ndaweni ithile engaphezulu kwesisu sakho.
3. Ukuphefumla ngeempumlo zakho, uqaphele ukuba isisu sakho siyenyuka. Isifuba sakho kufuneka sihlale simi.
4. Sula imilebe yakho kwaye uphefumle ngomlomo wakho. Zama ukubandakanya izihlunu zakho zesisu ukutyhala umoya ukuphuma komphefumlo.

Ukuze olu hlobo lokuphefumla lube yinto ezenzekelayo, kuya kufuneka uyenze yonke imihla. Zama ukwenza umthambo kathathu okanye kane ngemini ukuya kuthi ga kwimizuzu eli-10.

Ukuba khange usebenzise i-diaphragm yakho ukuphefumla, unokuziva udiniwe ekuqaleni. Kuya kuba lula ngokuziqhelanisa nangona.

3. Ukuphefumla ukugxila

Xa ukuphefumla okunzulu kugxile kwaye kucotha, kunokunceda ukunciphisa uxinzelelo. Unokwenza obu buchule ngokuhlala okanye ulale phantsi kwindawo ethe cwaka, efanelekileyo. Emva koko:

1. Qaphela ukuba uziva njani xa uphefumla kwaye ukhupha ngesiqhelo. Skena ngengqondo umzimba wakho. Unokuziva uxinzelelo emzimbeni wakho ongakhange uqaphele.
2. Thatha kancinci, uphefumle nzulu ngeempumlo.
3. Qaphela isisu sakho kunye nomzimba ongaphezulu ukwandisa.
4. Exhale nangayiphi na indlela ekhululekile kuwe, uncwina xa unqwenela.
5. Yenza oku kangangemizuzu eliqela, ujonge ukunyuka nokuwa kwesisu sakho.
6. Khetha igama oza kugxila kulo kunye nelizwi xa uphuma. Amagama anjengokuthi "ukhuselekile" kunye "nokuzola" anokusebenza.
7. Khawufane ucinge xa ​​uhlamba inhale phezu kwakho njengamaza athambileyo.
8. Khawufane ucinge umphunga wakho ophethe iingcinga ezimbi kunye nezikhathazayo kunye namandla kude nawe.
9. Xa uphazamiseka, ngobunono ubuyisele ingqalelo yakho kumoya wakho nakumazwi akho.

Ziqhelanise nobuchule ukuya kuthi ga kwimizuzu engama-20 yonke imihla xa unako.

4. Ukuphefumla ngokulinganayo

Olunye uhlobo lokuphefumla oluvela kwinkqubo yamandulo yepranayama yoga kukuphefumla ngokulinganayo. Oku kuthetha ukuba uphefumlela ngaphakathi isixa esifanayo njengoko uphefumlela ngaphandle.

Unokuziqhelanisa nokuphefumla ngokulinganayo ukusuka kwindawo ehleliyo okanye elele phantsi. Nokuba ukhetha siphi na isikhundla, qiniseka ukuba ukhululekile.

1. Vala amehlo akho kwaye unikele ingqalelo kwindlela oqhele ukuphefumla ngayo ukuphefumla okuninzi.
2. Emva koko, ubale kancinci u-1-2-3-4 njengoko uphefumla ngeempumlo.
3. Phefumla inani elifanayo lesibini.
4. Njengoko uphefumlela phezulu kwaye uphefumlela ngaphandle, khumbula iimvakalelo zokugcwala kunye nokungabinanto kwimiphunga yakho.

Njengoko uqhubeka nokuziqhelanisa nokuphefumla ngokulinganayo, inani lakho lesibini linokwahluka. Qiniseka ukuba uyayigcina inhale yakho kwaye uyikhuphele ngaphandle ngokufanayo.

5. Ukuphefumla okuphefumlayo

Ukuphefumla okuphefumlelweyo, okwabizwa ngokuba kukuphefumla okungqinelanayo, kunokukunceda uzolise uxinzelelo kwaye ungene kwimeko ekhululekile. Ukuzama ngokwakho:

1. Lala phantsi uvale amehlo.
2. Phefumla kakuhle ngeempumlo, umlomo uvaliwe, ukubala imizuzwana emithandathu.
3. Musa ukugcwalisa imiphunga yakho egcwele umoya.
4. Exhale imizuzwana emithandathu, ukuvumela ukuphefumla kwakho kushiye umzimba wakho kancinci kancinci nangobunono. Musa ukunyanzela.
5. Qhubeka ukuya kuthi ga kwimizuzu eli-10.
6. Thatha imizuzu embalwa eyongezelelweyo ukuba uthule kwaye ujonge indlela oziva ngayo umzimba wakho.

Ukuphefumla kwe-Yogic (pranayama)

I-yoga kukuziqhelanisa nokuba sempilweni neengcambu zamandulo, kwaye ukuphefumla kusentliziyweni yokwahluka ngakunye kweyoga.

Olunye uhlobo lweyoga, pranayama, lubandakanya ukuphefumla okuninzi okunokunceda ngoxinzelelo. Ezinye zazo zibandakanya ukukhupha okuphefumlayo kunye nokuphefumla okulinganayo (zombini kuboniswe ngentla), kunye nokuphefumla kwengonyama kunye nokuphefumla kwempumlo (nadi shodhana).

6. Ukuphefumla kwengonyama

Ukuphefumla kwengonyama kubandakanya ukukhupha ngamandla. Ukuzama ukuphefumla kwengonyama:

1. Ngena kwindawo yokuguqa, uwele iinyawo zakho kwaye uphumle amazantsi akho ngeenyawo zakho. Ukuba esi sikhundla asikhululekanga, hlala unqamleze imilenze.
2. Zisa izandla zakho emadolweni, wolule iingalo zakho kunye neminwe yakho.
3. Thatha umoya ngeempumlo zakho.
4. Ukuphefumla ngomlomo wakho, ukuvumela ukuba ubize igama elithi "ha."
5. Ngexesha lokukhupha, vula umlomo wakho ngokubanzi kangangoko unako kwaye uncamathisele ulwimi lwakho, wolule ezantsi esilevini sakho ukuya kuthi ga apho uya khona.
6. Gxila embindini webunzi (iliso lesithathu) okanye ukuphela kwempumlo ngelixa uphefumla.
7. Khulula ubuso bakho njengoko uphefumlela phezulu kwakhona.
8. Phinda umkhuba ukuya kumaxesha amathandathu, utshintshe umnqamlezo wamaqatha akho xa ufikelela kwinqanaba lendawo.

7. Ukuphefumla okunye kwempumlo

Ukuzama enye indlela yokuphefumla, hlala phantsi kwindawo efanelekileyo, wandise umqolo wakho kwaye uvule isifuba sakho.

Phumla isandla sakho sasekhohlo ethangeni lakho kwaye uphakamise esokunene. Emva koko, phumla isikhombisi kunye neminwe esembindini yesandla sakho sasekunene ebunzi, phakathi kwamashiya. Vala amehlo akho, uphefumle kwaye uphefumle ngeempumlo.

1. Sebenzisa ubhontsi wakho wasekunene ukuvala i-nostril yesandla sasekunene kwaye uphefumle kancinci ngasekhohlo.
2. Cofa impumlo yakho ivaliwe phakathi kobhontsi wakho wasekunene kunye nomnwe wokukhala, ubambe umoya okomzuzwana.
3. Sebenzisa umsesane wakho wokunene ukuvala impumlo yakho yasekhohlo uze uphefumle ngasekunene, ulinde umzuzwana ngaphambi kokuba uphinde uphefumle kwakhona.
4. Tsala kancinci kancinci ngeempumlo ezichanekileyo.
5. Cofa impumlo yakho ivaleke kwakhona, ume kancinci okomzuzwana.
6. Ngoku, vula icala lasekhohlo uze uphefumle, ulinde umzuzwana ngaphambi kokuba uphinde uphefumle kwakhona.
7. Phinda lo mjikelo wokukhupha umoya kunye nokuphefumlela ngaphandle ngeempumlo ukuya kumaxesha ali-10. Umjikelo ngamnye kufuneka uthathe imizuzwana engama-40.

8. Ukucamngca okukhokelwayo

Abanye abantu basebenzisa ukucamngca okukhokelwayo ukunciphisa uxinzelelo ngokuphazamisa iipatheni zokucinga eziqhubela phambili uxinzelelo.

Unokuziqhelanisa nokucamngca okukhokelwayo ngokuhlala okanye ukulala kwindawo epholileyo, emnyama, ekhululekile kunye nokuzonwabisa. Emva koko, mamela urekhodo olwenziweyo ngelixa uphumle umzimba wakho kunye nokuzinzisa ukuphefumla kwakho.

Ukurekhodwa kokucamngca okukhokelwayo kunceda ekuthatheni ngamanyathelo okubona imeko ezolileyo, enganyanzelekanga. Inokukunceda ukuba ufumane ulawulo kwiingcinga ezingaphakathi ezibangela uxinzelelo.

Ukucamngca kunokukunceda useke imikhwa emitsha kunye neepatheni zokucinga. Ukuba ungathanda ukuzama ngokwakho, i-UCLA ikhokele ukurekhodwa kokucamngca okukhoyo ukusasaza apha.

Ukuthatha

Ukuba ufumana uxinzelelo okanye uloyiko, zama ukusebenzisa enye okanye ezingaphezulu kwezi ndlela zokuphefumla ukubona ukuba zinokunciphisa na iimpawu zakho.

Ukuba unxunguphalo lwakho luyaqhubeka okanye lisiya lisiba libi, yenza idinga nogqirha wakho ukuxoxa ngeempawu zakho kunye nonyango olunokwenzeka. Ngendlela elungileyo, unokuphinda ubuyele kumgangatho wobomi kunye nolawulo kuxinzelelo lwakho.

Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo