Ukuphuluza indlela yakho ngenxa yokwesaba nokuxhalabisa
Ukuphazamiseka kwintlungu yinkxalabo enxulumene nokuxhalabisa ebonakalayo eqhubekayo kwaye ngokuphindaphindiweyo ukuhlaselwa kwesifo . Ukuhlaselwa okunjalo kubonakala ngathi kwakungaphandle kwe-bluhlaza xa unokutshatyalaliswa ngokukhawuleza ngenxa yokwesaba nokukhathazeka. Ngethuba lokuhlaselwa kwe-panic, ukunganeliseki ukuvakalelwa kwemizimba kaninzi kuqale ukubamba. Eminye yeentlungu eziqhelekileyo ze-somatic ezixhalabisayo abantu abaneenkathazo ziquka ukuphefumula okufutshane , ukuvutha kwentliziyo ngokukhawuleza, ukujuluka ngokugqithiseleyo, kunye nentlungu yesifuba .
Kutheni Uqhuba Ukuzivocavoca
Akuqhelekanga ukuba imizwa yenyama iqiniseke ngexesha lokuhlaselwa kwesoyiki, okwenza ube nexhala kwaye uloyike. Ukuphefumula okuncinci kunokukunceda ukuba uzive ukhulule kwaye uxolo naphezu kweempawu zakho ezingathandekiyo. Ngokuqwalasela ukuphefumula kwakho, unokukwazi ukuyigxila kunokuba ulungiswe kwiimpawu ezinxulumene neentlanzi. Oku kunokuvumela ingqondo yakho ukuba ihlale kwikhoyo kunokuba ixoshe iingcinga ezibuhlungu. Ukuzivocavoca kunokukunceda ukuba usebenze ngokuxhatshazwa kwegazi, okuqhelekileyo kuvela ekuhlaselweni okukhulu kunye nokuxhalabisa.
Nangona ukuhlaselwa kwesoyiko kuya kufinyelela kwinqanaba elingaphantsi kwemizuzu engama-10 ngaphambi kokuxhaswa ngokukhawuleza, usenokuba uvakalelwa nemiphumo yokuhlasela emva kokuba sele idlule. Ngokomzekelo, unokuba uzive ukhululekile okanye ufumane ixesha elisele kwintsuku yakho. Mhlawumbi ukuhlaselwa kwakho kukukushiya umzimba ongenakonwabatha, njengentsimbi okanye intamo.
Ngethamsanqa, ukuqhuba ukuphefumula okunzulu kunokukuncedisa ngale miba echaphazelekayo. Ukuphefumla okuyiyona ndlela yokuphumla okunokukunceda uvumele ukuhamba kwengcinezelo yengqondo kunye noxinzelelo lwengqondo oludla ngokuhamba kunye nexhala .
Ukuzivocavoca kwi-3 Part Breath
Ngoku ukuba ufunde ngezibonelelo ezijolise ekuphefumlweni kunokuba nexhala kunye nokuxhalaba, kufike ixesha lokuqalisa ngokuphefumula okulula.
Eyaziwa ngokuba yi "3 Part Breath," oku kulandelayo kukuvumela ukuba uphefumle ngokukhulu, uvumele ukuphefumula kwakho kungene ngaphakathi nangaphandle kwesisu, imiphunga kunye nomqala. Funda ngale miyalelo ubuncinane ngexesha elilodwa kuqala uze uqhube ngokwakho.
Qala ngokuzifumana kwindawo epholileyo. Oku kuthetha ukuba uhleli ehleli esihlalweni kunye neenyawo zakho zinyathele emhlabathini, ulele emhlane wakho kunye neentende zakho ziphendukele phezulu, okanye uhleli phantsi emagqabini emilenze ephantsi. Unokuba ufuna ukuzama izithuba ezahlukileyo ukukhetha oko kukulungele wena. Kwakhona, susa nayiphi impahla yokukhusela okanye iingubo, njengebhanti, umlindi, okanye ezinye izinto ezinxibileyo.
Emva kokuba ufumene isikhundla sokuthoba, ungaphumelela ngokulula kunye nokulungiswa. Uhlolisise ngomzimba wakho wonke, uqaphele ukuba kukho naziphi na indawo apho ubambelele khona uxinzelelo kunye nokuqina. Thatha umoya ophezulu kunye nokuphefumula, zama ukuyeka ezinye zezo zivakalelo. Gxotha amahlombe akho nentamo yakho ngaphandle kwamaxesha ambalwa. Vumela ukuba naluphi na uxinzelelo ebunzini lakho, amehlo kunye nomqala. Vala amehlo akho okanye ujonge phantsi.
Ngoku ukuba umzimba wakho ukhululekile, lixesha lokubeka ingqwalasela yakho ekuphefumuleni kwakho.
Okokuqala qaphela ukuphefumula kwakho. Ngaba ayiyonto, inomsindo okanye ayihambelani? Ngokuqwalasela ukuphefumula kwakho, ungaqala ukuqaphela ukuphefumula kwakho.
Emva kokujonga umoya wakho wendalo, kufike ixesha lokunyusa umoya. Uza kubetha ngokukhawuleza, kuqala ukuzisa umoya kwisisu sakho, emva kwemiphunga, kwaye uhlale emqaleni wakho ngaphambi kokuba uphumelele.
- Ukuqala, zibeka ngobumnene izandla zakho esiswini uze uzalise umzimba wakho ngokuphefumula njengoko uvula. Khawucinge ukuba ugcwalisa isisu sakho ngumoya, okwenza ube nesisu kunye nezandla ukuphakama.
- Emva koko, thatha ngakumbi, ucinga lo phefumulo ozayo emiphakeni yakho. Ngexesha elifanayo thumela izandla zakho phezulu umzimba wakho ukuvumela ukuba uzive umphunga wakho wanda.
- Okokugqibela, faka izandla zakho kwii-collarbones zakho uze uvumele ukunyusa kwakho ukuba kungene emqaleni wakho. Gcina nje umzuzwana nje.
- Ekugqibeleni, cima yonke imimoya, ucinge ukuba ushiya umqala wakho, imiphunga, kwaye ugcine ukuphuma esiswini sakho.
- Phinda lo msebenzi ujikeleze u-5-10 ojikelezayo.
Iingcebiso:
- Emva kokuba usetyenziselwa ukuphefumlelwa kwintswelo e-3, uyakwazi ukuphumla iingalo zakho kumacala akho endaweni yomzimba wakho.
- Amanyathelo apha angabonakala eninzi, kodwa uvavanyo olusebenzayo lukhawuleza. Uphefumula ngokusondeza kwisisu, kumaphaphu, nasemqaleni, ujikeleze emqaleni uze uye emaphaphu ukuya kwisisu.
- Zama ukusebenzisa lo msebenzi kanye ngosuku. Xa usebenza rhoqo, uza kulungelelanisa ukusebenzisa ukuphefumula ngokukrakra xa kukho utyhafu okanye iimpawu zokuxhalabisa .