Iingcebiso ezili-9 zendlela yokuphefumla ngcono ngelixa ubaleka

Umxholo

• Kutheni kunzima ngathi?
• Impumlo okanye umlomo?
• Iingcebiso zokuphefumla ngcono ngelixa ubaleka
• 1. Ukuphefumla ngokuvalwa
• Indlela yokwenza:
• 2. Ukuzilolonga ngokuphefumla
• 3. Gxila kwifom
• 4. Phefumla ngesingqi
• 5. Tsala umoya omtsha
• Iingcebiso ukuba une-asthma
• 6. Ukuphumelela kwemozulu elungileyo
• 7. Yenza lula indlela yakho yokuphuma nokubaleka
• 8. Kuphephe umungu
• 9. Iindlela zokuphefumla
• Nini ukubona ugqirha
• Umgca wezantsi

Ukuphefumla kwakho kubaluleke kakhulu, ngakumbi xa ubaleka, okunokubangela ukuba uzive uphelelwa ngumphefumlo. Ukwandisa ukusebenza kwakho, kubalulekile ukuba ungene ekuphefumlweni kwakho kwaye wenze uphuculo olufanelekileyo.

Oku kukuvumela ukuba ukhulise ubuchule kunye nokusebenza ngokufanelekileyo ukuze ufikelele kumandla akho apheleleyo. Ekuqaleni, iindlela ezintsha zinokuziva zingakhululekanga okanye zingezozamvelo. Ixesha elingaphezulu, uyakuqhela uhlengahlengiso kwaye ube nakho ukwandisa umoya wakho ukwenza ukubaleka kwakho kube kokonwaba ngakumbi.

Zama ezi ndlela zilula, nezisebenzayo zokuphefumla ukuphucula ukusebenza kwakho. Endaweni yokuzama ukubandakanya zonke ezi ngcebiso kwindlela yakho yokusebenza ngaxeshanye, qala kancinci.

Funda enye indlela ngexesha kwaye uvumele ubuncinci iveki ukuyifumana ngaphambi kokuzama enye indlela.

Kutheni kunzima ngathi?

Imisebenzi enzima njengokubaleka ibangela ukuba izihlunu zakho kunye nenkqubo yokuphefumla isebenze nzima kunesiqhelo. Kufuneka ususe i-carbon dioxide buildup, enokwenza ukuphefumla kubenzima ngakumbi.

Umgangatho wokuphefumla kwakho unokuba sisalathiso senqanaba lokuqina komzimba wakho okanye indlela ophendula ngayo umzimba wakho kwisantya kunye nokuqina kokubaleka kwakho. Ukuba usebenza nzima kakhulu okanye uzityhala ungadluli kumthamo wakho, unokufumana ukuphefumla okufutshane, ukuvutha, okanye ukuqina esifubeni sakho.

Impumlo okanye umlomo?

Ukuba uphuma ubaleka ngokungacacanga, ungasebenzisa ukuphefumla kwempumlo. Unokukhetha ukukhupha impumlo yakho kwaye uphefumle ngomlomo wakho.

Nangona kunjalo, ukuba ufumanisa ukuba kunzima ukubamba umphefumlo wakho okanye uqhubeke nencoko, unokufumanisa kulula ukuphefumla ngomlomo wakho kuphela. Ngexesha lokubaleka okuphezulu okanye ukunyathela, kuyacetyiswa ukuba uphefumle ngomlomo wakho kuba usebenza kakuhle.

Ukungenisa kunye nokuphefumula ngomlomo wakho kuvumela ioksijini engaphezulu ukuba ingene emzimbeni wakho kwaye ibase izihlunu zakho. Kwaye ukuphefumla umlomo kunceda ukunciphisa uxinzelelo kunye nokuqina emhlathini, okunokukunceda uphumle ubuso bakho kunye nomzimba.

Iingcebiso zokuphefumla ngcono ngelixa ubaleka

Sebenzisa ezi ndlela zilula, nezisebenzayo ukuze ukwazi ukuphefumla ngokulula nangokufanelekileyo ngelixa ubaleka. Xa uzama ubuchule obutsha, qalisa kancinci ukuze uzive ngaphambi kokuthatha isantya.

1. Ukuphefumla ngokuvalwa

Ukuphefumla okunzulu esiswini komeleza izihlunu ezixhasa ukuphefumla kwaye kukuvumela ukuba uthathe umoya ongaphezulu. Awuyi kukwazi ukusebenzisa i-oksijini ngokufanelekileyo kuphela, kodwa awuyi kuba nakho ukufumana ama-side stitches.

Ukuphefumla ngokuvalwa kubaluleke ngakumbi xa unomphefumlo ongekho nzulu. Ukuphefumla esifubeni sakho kunokubangela uxinzelelo emagxeni akho, ke unokufumanisa ukuba umzimba wakho ukhululekile ngokwendalo xa uphefumla esiswini. Ungasebenzisa ukuphefumla okungafunekiyo ngexesha lobomi bakho bemihla ngemihla.

Indlela yokwenza:

1. Fumana imvakalelo yokuphefumla kwesisu ngelixa ulele ngomqolo.
2. Ukuphefumla ngeempumlo zakho, ukugcwalisa isisu sakho ngomoya.
3. Njengoko isisu sakho siyanda, tyhala uvalo lwakho phantsi nangaphandle.
4. Yandisa ii-exles zakho ukuze zibe nde kunee-inhales zakho.

Yenza iiseshoni zemizuzu emi-5 ezimbalwa kangangexesha leentsuku ezimbalwa.Nciphisa isantya sakho xa uqala ukusifaka kwiimbaleki zakho. Emva kokuba ufumane ukuxhoma kwayo, unokuthatha isantya.

2. Ukuzilolonga ngokuphefumla

Thatha ixesha lokujonga kuphela umphefumlo wakho. Oku kunceda ukuphucula ukusebenza kwemiphunga kunye namandla ngelixa kuphuhliswa ulwazi lokuphefumla.

Fumanisa ukuba yeyiphi eyona mithambo ivakala ngcono kuwe. Yenza eyakho yesiqhelo usebenzisa enye okanye ezingaphezulu kwezi ndlela zilandelayo zokuphefumla:

• enye indlela yokuphefumla, eyaziwa njenge nadi shodhana
• ukuphefumla ngokulinganayo
• ukuphefumla olule iimbambo
• ukuphefumla ngamanani
• imilebe elandelwayo iphefumla

3. Gxila kwifom

Ukuze wandise umoya wakho kwaye ufumane ukukhululeka ngelixa usebenza, beka umzimba wakho ukuba uxhase ukuphefumla okusempilweni. Gcina ukuma kakuhle kwaye ugcine ikhanda lakho lihambelana nomqolo wakho, uqiniseke ukuba awuyi phantsi okanye phambili.

Hlanganisa amahlombe akho phantsi kweendlebe zakho. Gwema ukuzingela okanye ukulala phambili.

4. Phefumla ngesingqi

Ukuphefumla kwipateni yesingqisho kukuvumela ukuba uthathe ioksijini ngakumbi kwaye ubeke uxinzelelo oluncinci emzimbeni wakho. Ngalo lonke ixesha unyawo lwakho lubetha emhlabeni, amandla eempembelelo kunokubangela uxinzelelo emzimbeni wakho.

Ukuthintela ukungalingani kwemisipha, tshintsha ukuphuma kwakho phakathi konyawo lwakho lwasekunene nolwesobunxele. Ukuphefumla ngesingqisho kukuvumela ukuba ubeke uxinzelelo oluncinci kwi-diaphragm yakho kwaye ulungelelanise uxinzelelo lwempembelelo phakathi kwamacala omabini omzimba wakho.

Landela ipateni emi-3: 2 ekuvumela ukuba utshintshe ukuba loluphi na unyawo olufumana ifuthe njengoko uphuma. Inhale ngeenyawo ezintathu zokubetha kwaye uphefumle ezimbini. Ukuba ubaleka ngesantya esikhawulezayo, ungasebenzisa ipateni ye-2: 1.

Ukuba ukulandela iphethini ebalekayo kuyaziva kunzima kakhulu, maneka ingqalelo kwimpefumlo yakho ukuze ufumane ukuqonda ukuba isingqisho sihamba njani.

5. Tsala umoya omtsha

Kuya kuba lula ngakumbi ukuphefumla ukuba uphefumlela umoya ococekileyo. Ukuba ucwangcisa ukubaleka ngaphandle kwindawo yedolophu enongcoliseko lomoya, khetha ixesha losuku xa ukugcwala kwabantu kuphantsi. Kunqande ezona ndlela zixakekileyo kwaye ukhethe izitalato ezingxineneyo.

Iingcebiso ukuba une-asthma

Kubalulekile ukuba uhlale ukhuthele ukuba une-asthma, nokuba umthambo ubonakala ngathi ubeka okanye ukuphakamisa iimpawu. Ngendlela efanelekileyo, unokuphucula ukusebenza kwemiphunga kwaye ulawule iimpawu zakho. Jonga ezinye zeengcebiso zokuphefumla eziphezulu zeembaleki ezinesifuba.

6. Ukuphumelela kwemozulu elungileyo

Iindidi ezithile zemozulu zinokubangela iimpawu zesifuba. Ngale mihla, unokukhetha ukubaleka ngaphakathi. Umoya obandayo uqukethe ukufuma okuncinci, okwenza ukuba kungabikho lula ukuphefumla, kwaye kunokubangela iimpawu.

Ukuba ubaleka kwimozulu ebandayo, vala umlomo wakho kunye nempumlo ngesikhafu ukuze uthambise kwaye ushushuze umoya owuphefumlayo. Ezinye izinto zibangela utshintsho kwimozulu, kwiintsuku ezishushu, nakwiindudumo.

7. Yenza lula indlela yakho yokuphuma nokubaleka

Ukuzifudumeza kubaluleke ngakumbi ukuba une-asthma kuba kufuneka uvumele imiphunga yakho ibe nexesha elininzi lokufudumala. Kancinci khulisa amandla okunika imiphunga yakho ithuba lokuqala ukusebenza.

Nje ukuba uphantse ukugqiba ukubaleka, moya phantsi ukuze imiphunga yakho ibe nethuba lokuphola ngokuthe ngcembe.

8. Kuphephe umungu

Jonga ukubalwa komungu ngaphambi kokuba uye ngaphandle ukuze ubaleke, kwaye ucwangcise ukubaleka xa ubalo lwe-pollen lusezantsi, oluhlala lukhona ekuseni okanye emva kwemvula.

Ukuba yinto ongenakuyiphepha, cinga ngokunxiba imaski yomungu. Emva kokubaleka, thatha ishawa kwaye uhlambe iimpahla zakho zokuzilolonga.

9. Iindlela zokuphefumla

Zininzi iindlela zokuphefumla ezicetyiswayo kubantu abanesifuba. Ezi ziqheliso zinokukhulisa iipateni zakho zokuphefumla, ngaloo ndlela uzise inzuzo ekubalekeni kwakho.

Unokuzama ezinye zezi ndlela ukuze ubone ukuba zeziphi ezikuncedayo ukulawula iimpawu zakho kwaye zikuzisele ezona zibonelelo.

Ungaqhelanisa:

• impumlo yokuphefumla
• indlela yePapworth
• Ukuphefumla kukaButeyko
• ukuphefumla okunzulu kweyog

Nini ukubona ugqirha

Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba umtsha nokuba sempilweni, unayo nayiphi na inkxalabo yezonyango, okanye uthathe amayeza.

Qaphela ukuba unemiphunga efana nesifuba okanye isifo esinganyangekiyo semiphunga, esifaka i-emphysema kunye ne-bronchitis engapheliyo.

Funa uncedo lonyango ukuba ukufumanisa kunzima ukuphefumla okanye amava okuphefumla amafutshane, ukukhefuzela, okanye ivili xa usebenza. Ezinye iimpawu ezifuna ukhathalelo lonyango zibandakanya ukuba nesiyezi, ukudinwa, okanye ukuphazamiseka.

Umgca wezantsi

Ngezixhobo ezifanelekileyo, unokuyiphucula indlela ophefumla ngayo ngelixa ubaleka. Ezi ndlela zingqalileyo zinokukunceda uphefumle kwaye ubaleke ngokusemandleni akho. Cwangcisa ukuqhuba isantya esikuvumela ukuba uphefumle ngokulula kwaye uqhubeke nencoko eqhelekileyo ngaphandle kokulwela ukuphefumla.

Yiba nomkhwa wokuguqula umphefumlo wakho kungekuphela nje ngokubaleka, kodwa ngamaxesha ahlukeneyo ngalo lonke usuku. Zikhumbuze ukuba ugcine ukuphefumla, nokuba uphefumle kwaye ujonge nakuphi na ukwahluka kunye nendlela ophefumla ngayo ophendula kwiimeko ezithile okanye kwimisebenzi ethile.