Funda ukuxinezeleka kwe-Evaporate kwi-Less than A Minute
Ukuzivocavoca ukunikezela kunika indlela elula kakhulu, esebenzayo, kwaye efanelekileyo yokunciphisa uxinzelelo kunye nokuguqula impendulo yakho yokunciphisa uxinzelelo , ukunciphisa imiphumo emibi yoxinzelelo olungapheliyo . (Jonga oku ngeenzuzo ezingakumbi zokuphefumula .) Nangona ukuphefumula okulula okulula kunokubonelela ukuphumla nokuxinwa kwengcinezelo, kukho iintlobo ezahlukeneyo zokuphefumula ukuze uzame, ngasinye sinokwakheka.
Nazi iindlela zokuphefumla ezininzi, ezinye zazo zicetyiswa ngokuqhelekileyo, ezinye zazo ziyingqayizivele, kwaye zonke zazo zinokunika uncedo ekulawuleni uxinzelelo.
Ubunzima: Kulula
Ixesha elifunekayo: Amaminithi ambalwa
Nantsi indlela:
Ukuphefumula okucatshulwayo - Yiba kwindawo ekhululekile, vala amehlo akho, uqale uqaphele ukuphefumula. Ngaphambi kokuba uqale ukuguqula, phawula ingqiqo kunye nobunzulu. Ngaba unokuphefumula ngokukrakra okanye ungezantsi? Uphefumula ngokukhawuleza okanye uhamba ngokukhawuleza? (Ukuqonda ukuphefumla kwakho kunokukunceda ukuba ube nengqondo engakumbi emzimbeni wakho kwisigxina, kwaye kunokukunceda uqaphele xa ufuna ukuphefumula ngokuzenzekelayo ukuphefumla kwakho.)
- Ukubala Ukuphefumula - Ukubala ukuphefumula kwakho kunokunceda, kokubili ukuhamba kunye nendlela yokucamngca. Le nqubo inceda ekuhambiseni i-pacing - yenza ukuba uqhube umphefumlweni wakho kwaye welule iifowuni zakho. Kukho iindlela ezimbalwa zokwenza oku.
- Njengoko uphuthuma, faka ulwimi lwakho phezu kophahla lomlomo wakho emva kwamazinyo akho, uze uphefumle ngeempumlo zakho uze ubale ngokukhawuleza uhla ukusuka ezintlanu; kwi-exhale, vumela umoya ubaleke emlonyeni wakho uze ubale kwakhona ukuya kwi-sibhozo. Bese uphinda. Oku kunceda ukuba ukhulule imiphunga yakho kwaye uphumule ekuphefumuleni ngamnye.
- Ukuhluka kwale nto kwaziwa ngokuba "4-7-8 Ukuphefumula," kwaye icetyiswa ngunyango lobugcisa uDkt Andrew Weil. Ngolu khetho, uvelisa inani labane, ulindele inani labasixhenxe, uphumelele inani elisibhozo. Oku kukuvumela ukuba ume phakathi kokuphefumula kunye nezinto ezicothayo.
- Unokufumana kwakhona isantya sakho. Zama ngaluphi na umlinganiselo uzive ukhululekile kuwe, kwaye ubone ukuba kukunceda uzive ukhululekile. Isenzo sokubala njengoko uphefumula sisakunceda ukuba uhlale uhamba ngokukhawuleza kwaye ugcine ingqondo yakho ngokuphefumla kwakho kunye nomzuzu wamanje, ngoko kusebenza ngakumbi kunokuphefumla rhoqo kwaye ungazi.
- Ukubonakalisa ukuphefumula: Ukufakela i-Balloon - Yiba kwindawo ekhululekile, vala amehlo akho, uqale ukuphefumla ngeempumlo zakho kunye nasemlonyeni wakho. Njengoko uphazamisa, cinga ukuba isisu sakho siphela umoya njengombhaloni. Njengoko uphumelela, cinga ukuba umoya ubalekela ibhaluni ngokukhawuleza. Khumbula, akudingeki uphoqe umoya; kuphelelwa yedwa, ngexesha layo. Unokuba ufuna ukucinga ibhaluni njengombala owuthandayo, okanye ukuba uphahla phezulu esibhakabhakeni xa uphumule kuwe. Kungakhathaliseki, ukuboniswa kwebhaluni "kunokusinceda ukuba uphefumle ngokucokisekileyo kwi-swelling yakho kunokuba ungene ekuphefumla okungekho nto kunokuvela ekuxinezelekeni.
- Ukubonakalisa Ukuphefumula: Ukukhulula Inkxalabo Yakho - Yiba kwindawo ekhululekile, vala amehlo akho, uqale ukuphefumla. Njengoko uphupha, cinga ukuba konke uxinzelelo emzimbeni wakho luvela kwimida yakho kwaye ungene esifuba sakho. Emva koko, njengoko uphumelela, cinga ukuba uxinzelelo luphuma emzimbeni wakho ngokuphefumula kwakho kwaye ludibanise phambi kwakho. Kancinci, phinda ngamabomu inkqubo. Emva kokuphefumula okuqela, kufuneka uzive uxinzelelo lwakho luqala ukuphazamiseka.
- Ukujula, Ukucoceka Umzimba - Ngamanye amaxesha konke okufuneka ukhulule uxinzelelo oluvela emahlombe akho, emva, okanye emzimbeni wakho onke ambalwa amakhulu, ukucoca ukuphefumula. Ukuphefumula ngokucokisekileyo ngempumlo yakho, kwaye ungene emoyeni ophezulu njengoko unako ngokukhululekile. Emva koko uyikhulule, kwaye ugxininise ekugqibeleni imiphunga yakho. (Abantu abaninzi banomoya kwimiphunga yabo emva kokugqithisa, ngoko ukukhupha imiphunga yakho kwi-exhale inzulu kunokukunceda ukuba ufumane i-oksijini entsha ngakumbi kubo.) Phinda le ndlela yokuphefumula ngokuphefumula ezimbalwa kwaye ukhulule ukuphazamiseka emhlane wakho, amahlombe akho , kwaye naphi na enye indawo ihlala ihlala kuyo.
- I-Nostril Breathing ehlukile - Ukutshintshwa kohlobo lokuphefumula kuye kwenzelwa amawaka eminyaka njengendlela yokuphefumula. Njengoko uphuthuza, faka umunwe wakho phezu kwekhanda lakho lokunene kwaye uphefumle kuphela ngekhohlo lakho. Kwi-exhale, tshintsha amacwecwe uze uphefumle kuphela ngekhohlo lakho. Unokuphefumula nganoma yisiphi isantya esilungile kuwe, nokuba ngumlinganiselo we-5-8, ububanzi obungama-4-7-8 okanye nayiphi na intyalelo enokuziphumla kakhulu (bona "ukuphefumla," ngasentla).
- Hlola ezinye iinketho - Zininzi iindlela ezininzi zokusebenzisa ukuphefumula, kodwa ezi zizona zizinto ezidume kakhulu kwaye zisebenzayo. Nazi ezinye iinketho ezimbalwa ozame ukuzenza - pheqela kumzantsi wephepha uze ulandele izixhumanisi. Zama kwaye ubone ukuba yeyiphi enye into engcono kuwe! Zama ukunyusa okuphefumlelweyo .