Imiyalelo elula yoNcedo oluPhezulu lwengcinezelo
Kusenokwenzeka ukuba uye wakuva ukuba ukuphefumula okunzulu kunokunciphisa uxinzelelo. Ngokungafani neendlela zokunciphisa uxinzelelo, uphando oluqinileyo lubonisa ukuba ubuchule bokuphefumula abusebenzi kuphela ekunciphiseni uxinzelelo ebomini bethu kodwa kulula kakhulu ukufunda nokusebenzisa nanini na.
Indlela Yokuphefumula Ngokufanelekileyo
Oku kunokumangalisa, kodwa abaninzi abantu abaphefumli kakuhle.
Ukuphefumlelwa ngokwemvelo kubandakanya isithsaba sakho, isisundu esikhulu esiswini sakho. Xa uphefumula, isisu sakho kufanele sandise. Xa uphefumula, isisu sakho kufanele siwe. Oku kwaziwa njengokuphefumla. Ngokuhamba kwexesha, abantu bayalibala indlela yokuphefumula ngale ndlela kwaye endaweni yoko basebenzise isifuba namagxa abo, kubangele ukuphefumula okufutshane kunye nokunyamezela, okunyusa ukuxinezeleka nokuxhalabisa.
I-Deep Breathing Exercise Instructions
Ngethamsanqa, akukaze kufike ixesha elide ukufumana indlela yokuphefumula kwaye uncede ukukhusela ukuxinezeleka . Ziqhelise lo msebenzi olula ukuphucula ukuphefumla kwakho:
Fumana isikhundla esichulumancisayo okanye uhleli ekhohlo okanye ehleli. Ukuba uhleli phantsi, qiniseka ukuba ugcina umqolo wakho ngokuchanekileyo kwaye ukhulule uxinzelelo kumagxa akho ngokuvumela ukubola kwehla.
Vala amehlo akho. Ngapha koko, unokugcina amehlo akho evulekile (kwaye ekugqibeleni uya kuba) kodwa ukuvala amehlo akho kukunceda ugxininise kwi-mechanics yokuphefumla kunokuba ungaphandle kwe-stimuli.
Beka esinye isandla kwisisu sakho kunye nesinye kwisifuba sakho.
Thatha umphefumlo omncinci njengoko uqhelekileyo. Ingaba isisu sakho sinyuka kwaye siwela ngokuphefumula (inhalation) kunye nokuphefumula konke (ukuphuma)? Ukuba ungaphendula ngokuthi "ewe," kulungile. Le ndlela yendalo yokuphefumla. Ukuba isisu sakho sihlala kodwa isifuba sakho senyuka kwaye siwela ngokuphefumula, senza ukuphefumla ngokuvumela ukuba isisu sakho siphakame kwaye siwe xa usuphefumula nangaphandle.
Qhubekani ukuphefumula kakhulu, ukugxila ekuhambiseni kuphela isisu sakho.
Qhubeka ngokukhawuleza njengoko ungathanda.
Iingcebiso zokuphefumula
Gcina ezi ngcebiso ngqondweni xa uqhuba ukuphefumla / ukuphefumla okujulileyo:
Kungathatha ixesha ukujonga indlela yokuphefumula. Xa usebenza ngokwengeziwe, kulula ukuba. Thatha ixesha elithile suku ngalunye ukuze usebenzise lo msebenzi. Into enhle kukuba, unokuyenza naphi na.
Zama ukuziqhelanisa ngexesha xa ukhululekile. Oku kuya kwenza kube lula ukuthatha umoya ophefumlelweyo.
Ukuba unenkathazo yokuthatha umoya ophefumulayo, zama ukuphefumula ngeempumlo zakho kwaye uphumelele ngomlomo wakho. Kwakhona, ubale ngokukhawuleza ukuya ezintlanu ekhanda lakho njengoko uphefumula nangaphandle.
Ekuhambeni kwexesha kwaye ngokuziqhelanisa uzakufumana ingcamango malunga nokuba ufuna ixesha elingakanani ukuzisebenzisa ukuphefumula ngokunyanisekileyo ukunciphisa uxinzelelo. Ekuqaleni kuyo kunokuba luncedo ukusetha umda othile wexesha, umzekelo, imizuzu emithathu ukuba ucinezelwe ixesha. Gcina ukhumbule ukuba ngokuqhelekileyo kusebenza ngakumbi ukuqhuba ixesha elifutshane eliphefumlelweyo lokuphefumula ngokukodwa kunokuphefumla. Ukusebenzisa ngokuphindaphindiweyo kukukunceda ukuba ufake ukuphefumla okuchukumisayo njengendlela yokuziphatha ngokuphila kwakho.
Ezinye iindlela zokuXhaswa kweengxaki
Emva kokuba ukhululekile ngokuphefumula, ungongeza ezinye iindlela zokuxininisa ngendlela ekusebenza ngayo, kubandakanywa:
- Ukuba unesifo sokuphazamiseka kwesifo okanye uvakalelwa yintlanzi, zama ukuqhubela phambili kwi- 3-part-breath for calming anxiety.
- Cinga ngokungeza uphando lwezomculo kwimisebenzi yakho.
- Cinga ukongeza imifanekiso ekhokelweyo .
- Yongeza ukuphefumla ngokunyanisekileyo kwimisitho yokuphucula imisipha eqhubekayo .
- Zama ukuphefumula ngokukhulu njengenxalenye yePilates.
Iinzuzo zoPhuzo olunzulu
Kukho izibonelelo ezininzi zokuphefumula eziye zabhalwa kwizifundo, kuquka ukuguqula impendulo yoxinzelelo xa kwenzeka, kukunceda ukuba ungasebenzi phantsi kweemeko ezixinzelelekileyo, kwaye uncedise kwiinkqubo zomzimba ezifana nokulala, ukulawula intlungu, kunye nokutya.
Ukuphefumula ngokunyamezelayo kunceda gqitha ukuba ababoneleli bezempilo bahlala banika izigulane ze-PTSD ukunceda ukunciphisa uxinzelelo nokulawula iimvakalelo. Enyanisweni, i-app entsha yeenqwelo ezikhutshiwe yenziwe ibizwa ngokuthi yi-BreatheWell eyenzelwe ukunceda amantombazana kunye namalungu enkonzo yempi nge-PTSD kunye / okanye ukulimala kwengqondo kukhumbule ukwenza, kwaye ubaholele, ukuphefumula.
Ukuthatha i-Stress Management Lifestyle
Ukuphefumula kakhulu yindlela enye yokunciphisa, okanye ubuncinane ukujamelana, uxinzelelo ebomini bakho, kodwa kukho iindlela ezininzi zokulawula uxinzelelo ezinokukunceda uhlale uvuyo kwaye ungakhathazeki ngalunye imihla. Ukusebenzisa ukudibanisa kwezi zixhobo kulungile, njengokuba ezinye iindlela zihamba kakuhle kunezinye kwiimeko ezithile. Kulungile, yenza ulawulo lokulawula uxinzelelo lwentsapho. Zama ezinye zeendlela zokunciphisa uxinzelelo ozenzayo nabantwana bakho.
> Imithombo:
> Kim S, Schneider S, Kravitz L, Mermier C, Burge M. Iimpawu zengqondo zomzimba we-Posttraumatic Stress Disorder. Umbhalo weMpilo yoPhando . 2013; 61 (5): 827-34.
> Ma X, Yue ZQ, Gong ZQ, et al. Impembelelo ye-Diaphragmatic Breathing on Attention, I-Impact Affect and Stress in Adult Health. Umda weeNgqondo . 2017; 8: 874. i-doi: 10.3389 / fpsyg.2017.00874.
> Szabo A, Kocsis A. Iimpembelelo zeengqondo ze-Deep-Breathing: Impembelelo Yokulindela-Ukubonga. IzeMpilo kunye neMpilo . 2016 Meyi 26.
> Wallace T, Morris JT, Bradshaw S, Bayer C. BreatheWell: Ukuphuhlisa i-Stress Management App kwi-Wearables ye-TBI ne-PTSD . Umbhalo woBugcisa kunye nabantu abaneziphene. Ngo-Apreli 2017; 5 (2): 67-82.