Iindlela ezili-9 eziphambili zokuphefumla zokulala

Umxholo

• Ushwankathelo
• Izinto ekufuneka uzikhumbule ngaphambi kokuba uqalise
• 1. 4-7-8 ubuchule bokuphefumla
• 2. UBhramari pranayama umthambo wokuphefumla
• 3. Ukuzilolonga ngokuphefumla okunenxalenye ezintathu
• 4. Umthambo wokuphefumla uvalo
• 5. Olunye uhlobo lokuphefumla
• 6. Ukuphefumla kukaButeyko
• 7. Indlela yePapworth
• 8. Umthambo wokuphefumla kaKapalbhati
• 9. Ukuphefumla kwebhokisi
• Ukuthatha

Ushwankathelo

Ukuba ukufumanisa kunzima ukulala, awuwedwa.

Ngokwe-American Sleep Association (ASA), ukungabikho kobuthongo kuyona ngxaki yokulala. Phantse iipesenti ezingama-30 zabantu abadala baseMerika baxela iingxaki zexesha elifutshane, kwaye iipesenti ezili-10 zifumana ingxaki engapheliyo yokulala okanye yokulala.

Uluntu lwethu oluxakekileyo nolukhawulezayo, luzaliswe ngumsebenzi wesikolo, iintsuku zomsebenzi omde, ubunzima bezezimali, ukudinwa kwabazali, okanye ezinye iimeko ezidinisayo ngokweemvakalelo, zinokwenza kube nzima ukuzola, ukuzola, nokulala ngokwaneleyo.

Xa kunzima ukulala, ukugxila ekuphefumlweni kwakho kunokunceda.

Makhe sijonge ezinye zeendlela zokuphefumla ukuthomalalisa ingqondo nomzimba ukukunceda ulale.

Izinto ekufuneka uzikhumbule ngaphambi kokuba uqalise

Nangona kukho inani lemithambo yokuphefumla onokuzama ukuyiphumuza kunye nokulala, imigaqo-siseko embalwa iyasebenza kubo bonke.

Kuhlala kungumbono olungileyo ukuvala amehlo akho, anokukunceda uvale iziphazamiso. Gxila ekuphefumlweni kwakho kwaye ucinge ngamandla okuphilisa omphefumlo wakho.

Ngalunye lwezi ndlela zokuzilolonga zahlukeneyo zinezibonelelo ezahlukeneyo. Zame kwaye ubone ukuba leliphi elona lifanelekileyo kuwe.

Kungekudala uza kulala njengomntwana.

1. 4-7-8 ubuchule bokuphefumla

Nantsi indlela yokuziqhelanisa neendlela zokuphefumla ezi-4-7-8:

1. Vumela imilebe yakho ukuba yahlukane ngobunono.
2. Ukukhupha ngokupheleleyo, ukwenza ukuphefumla Whoosh isandi njengawe.
3. Cinezela imilebe yakho kunye njengoko uthe cwaka ngaphakathi ngeempumlo ukubala imizuzwana emi-4.
4. Gcina umoya wakho ubala isi-7.
5. Phuma kwakhona kwimizuzwana esi-8 epheleleyo, wenze isandi sokukhala sonke.
6. Phinda amaxesha amane xa uqala. Ekugqibeleni sisebenze ukuya kuthi ga kwi-8.

Ugqirha Andrew Weil uphuhlise obu buchule njengokwahluka kwepranayama, indlela yakudala yeyoga enceda abantu ukuba baphumle njengoko izalisa ioksijini emzimbeni.

2. UBhramari pranayama umthambo wokuphefumla

La manyathelo aya kukunceda wenze uqeqesho lokuqala lokuphefumla lwe-Bhramari pranayama:

1. Vala amehlo akho kwaye uphefumle ngaphakathi nangaphandle.
2. Vala iindlebe zakho ngezandla zakho.
3. Beka iminwe yakho yesalathiso ngaphezulu ngentla kwamashiya akho kunye neminye iminwe yakho ngamehlo akho.
4. Emva koko, beka uxinzelelo olunobunono emacaleni empumlo yakho kwaye ujonge kwindawo yakho yobuso.
5. Gcina umlomo wakho uvaliwe kwaye uphefumlele ngaphandle ngempumlo, wenze isandi esithi "Om".
6. Phinda le nkqubo amaxesha ama-5.

Ku, iBhramari pranayama ibonakalisiwe ukunciphisa ngokukhawuleza ukuphefumla kunye nokubetha kwentliziyo. Oku kuhlala kuzolile kwaye kunokulungiselela umzimba wakho ukulala.

3. Ukuzilolonga ngokuphefumla okunenxalenye ezintathu

Ukuziqhelanisa nomsebenzi wokuphefumla onamacandelo amathathu, landela la manyathelo mathathu:

1. Thatha ixesha elide, uphefumle.
2. Exhale ngokupheleleyo ngelixa ugxile emzimbeni wakho kunye nendlela oziva ngayo.
3. Emva kokwenza oku amaxesha ambalwa, yehlisa isantya somoya wakho ophindwe kabini ukuze uphinde uphefumle.

Abanye abantu bakhetha obu buchule kunabanye ngenxa yokulula kwayo.

4. Umthambo wokuphefumla uvalo

Ukwenza imithambo yokuphefumla evuthayo:

1. Lala ngomqolo kwaye ugobe amadolo akho phezu komqamelo okanye uhlale esihlalweni.
2. Beka isandla esinye sibheke esifubeni sakho kunye nesinye esiswini sakho.
3. Thatha kancinci, uphefumle nzulu ngeempumlo, ugcine isandla esifubeni sakho nanjengoko isandla esiswini sakho sinyuka kwaye siwela ngokuphefumla kwakho.
4. Emva koko, phefumla kancinci ngemilebe elandelwayo.
5. Ekugqibeleni, ufuna ukubanakho ukuphefumla ngaphakathi nangaphandle ngaphandle kokuhamba kwesifuba.

Obu buchule buthomalalisa ukuphefumla kwakho kwaye bunciphise iimfuno zakho zeoksijini njengoko zisomeleza uvalo lwakho.

5. Olunye uhlobo lokuphefumla

Nanga amanyathelo okwenziwa kwempumlo okanye enye indlela yokuphefumla, ekwabizwa ngokuba nadi shodhana pranayama:

1. Hlala unqumle imilenze.
2. Beka isandla sakho sasekhohlo emadolweni kunye nasesithupheni sakho sasekunene nxamnye nempumlo.
3. Phefumla ngokupheleleyo uze uvale impumlo yasekunene.
4. Tsala umoya ngeempumlo zakho zasekhohlo.
5. Vula i-nostril yakho yasekunene kwaye uphefumle ngayo, ngelixa uvale ngasekhohlo.
6. Qhubeka nokujikeleza imizuzu emi-5, ugqibezele ngokuphefumla ngekhala lakho lasekhohlo.

Uphononongo olwenziwe ngo-2013 lwabika ukuba abantu abazama ukuphefumla ngeempumlo baziva benoxinzelelo emva koko.

6. Ukuphefumla kukaButeyko

Ukuziqhelanisa nokuphefumla kwe-buteyko yokulala:

1. Hlala ebhedini umlomo wakho uvaliwe ngobunono (awusukelwanga) kwaye uphefumle ngeempumlo kwisantya sendalo malunga nemizuzwana engama-30.
2. Ukuphefumla kancinci ngokuzithandela ngaphakathi nangaphandle ngeempumlo zakho kube kanye.
3. Nciphisa impumlo yakho ngobunono ngesithupha nasesithupheni sakho, ugcine nomlomo uvaliwe, de ube uziva ngathi ufuna ukuphefumla kwakhona.
4. Ngomlomo wakho usavaliwe, thatha umoya kunye nokuphuma ngeempumlo kwakhona.

Abantu abaninzi abayiqondi into yokuba banehyperventilating. Lo msebenzi unceda ukuseta kwakhona kwisingqisho sokuphefumla esiqhelekileyo.

7. Indlela yePapworth

Kwindlela yePapworth, ujolise kwidayaphragm yakho yokuphefumla ngokwendalo:

1. Hlala nkqo nkqo, mhlawumbi ebhedini ukuba usebenzisa le ukulala.
2. Thatha ukuphefumla okunzulu, okucwangcisiweyo ngaphakathi nangaphandle, ukubala ukuya kwi-4 nge-inhale nganye-ngomlomo okanye ngempumlo-kunye nomphunga ngamnye, ekufuneka ube ngeempumlo zakho.
3. Gxila kwisisu sakho esinyukayo nasokuwa, kwaye umamele izandi zokuphefumla kwakho ezivela esiswini sakho.

Le ndlela yokuphumla iluncedo ekunciphiseni imikhwa yokuzamla kunye nokuncwina.

8. Umthambo wokuphefumla kaKapalbhati

Ukuphefumla kukaKapalbhati kubandakanya uthotho kunye nokuphefumla kunye nokuzilolonga, kubandakanya la manyathelo, njengoko kuchaziwe ngu-Art of Living:

1. Hlala kwindawo efanelekileyo kunye nomqolo wakho ngqo. Beka izandla zakho emadolweni, iintende zijonge esibhakabhakeni. Unokukhetha ukuhlala unemilenze enqamlezileyo phantsi, kwisitulo esineenyawo ezisicaba phantsi, okanye eVirasana Pose (uhleli ekuphiliseni kwakho ngamadolo agobileyo kunye nemikhono ebotshelelwe phantsi kwamathanga).
2. Thatha umoya omninzi ngaphakathi.
3. Njengoko uphuma, yenza isisu sakho, unyanzelise umoya ukuba uphume ngokukhawuleza. Unokugcina isandla esiswini sakho ukuze uve imvumelwano yesisipha sakho esiswini.
4. Njengokuba usikhulula ngokukhawuleza isisu sakho, umphefumlo wakho kufuneka ungene kwimiphunga yakho ngokuzenzekelayo.
5. Thatha ukuphefumla okungama-20 ukugqibezela umjikelo omnye weKapalbhati pranayama.
6. Emva kokugqiba umjikelo omnye, phumla ngamehlo uvale kwaye ujonge imvakalelo emzimbeni wakho.
7. Yenza eminye imijikelezo emibini ukugqibezela ukuziqhelanisa.

Ukuphefumla kukaKapalbhati kuye kwaxelwa ukuba kuyanceda ukuvula ii-sinus kunye nokuphucula uxinzelelo. Kucatshangelwa ubuchule bokuphefumla obuphambili. Kuyacetyiswa ukuba ubuchule kwezinye iindlela, ezinje ngeBhramari pranayama, ngaphambi kokuzama le.

9. Ukuphefumla kwebhokisi

Ngexesha lokuphefumla kwebhokisi, ufuna ukugxila kwioksijini oza nayo kwaye uphume:

1. Hlala umqolo uthe tye, phefumlela ngaphakathi, uze uzame ukutyhala wonke umoya uphume emiphungeni yakho xa uphuma.
2. Tsala umphefumlo kancinci kancinci ngeempumlo uze ubale uye kutsho ku-4 entlokweni yakho, ugcwalise imiphunga yakho ngomoya omninzi ngenani ngalinye.
3. Bamba umphefumlo wakho kwaye ubale ukuya ku-4 entlokweni yakho.
4. Cotha kancinci ngomlomo wakho, ujolise ekufumaneni yonke ioksijini kwimiphunga yakho.

Ukuphefumla kwebhokisi yindlela eqhelekileyo ngexesha lokucamngca, indlela ethandwa kakhulu yokufumana ukugxila kwengqondo kunye nokuphumla. Ukucamngca kunezibonelelo ezahlukeneyo ezaziwayo kwimpilo yakho iphela.

Ukuthatha

Nokuba ungathanda ukuphefumla kangakanani na, ukhetha ubungqina obucacileyo bokuba ukuphefumla kunokukunceda:

• Phola
• lala
• phefumla ngokwendalo nangempumelelo

Ngeentlobo ezininzi onokukhetha kuzo, unokuzifumana ulele ubuthongo ngaphambi kokuba wazi.