Ukuzivocavoca Ukuphefumula Ukulawula Ukukhathazeka
Izindlela zokuphucula zicwangciso ezisetyenziselwa ukunceda ekulawuleni iimpawu zesifo, ukunciphisa uxinzelelo , nokukhuthaza ukuzinza. Amasu afana nawo angasetyenziswa ekuncediseni ukuxhalabisa okukhulu kunye nokuhlaselwa ngumsindo. Oku kulandelayo kuchaza ubuchule bokuphucula ukuphefumla. Qala ukuqhuba le ndlela namhlanje ukuqala ukuziva ukhululekile.
Izinzuzo zoPhuculo oluPhezulu
Ukuphefumla ngumsebenzi esenza sonke ngokwemvelo kwaye singazi kakuhle. Ukuphefumla okujulile, okubizwa ngokuba nokuphefumla, kuquka ukuzisa ingqalelo ekuqhubeni ukuphefumla. Ukuqwalasela kunye nemzamo ziziswa ngumoya ngamnye, ukuvumela ukuba isisu kunye ne-ribcage zizaliswe ngokupheleleyo nge-inhalation nganye, ilandelwe ukuphefumlelwa okupheleleyo, ukuvumela lonke umoya.
Ukuzilolonga ngokuqhelekileyo kulula ukufunda kwaye kunokukhawuleza kunceda ukunciphisa ukwesaba. Ezi zihlandlo zingaphinde zibe nefuthe lokuhlambulula, okwenza uzive ukhululekile, uhlaziyekile kwaye unamandla. Ukuphefumula ngokujulileyo kudla ngokuba kusekelwe kwezinye iindlela zokuziphucula, ezifana nokuphumla kwemisipha ( PMR ), ukucamngca kunye nokubonakala .
Ukuphefumula kwakho kudlala indima ebalulekileyo ekulawuleni iimpawu zesifo sokuphazamiseka . Nangona ungaziqaphela inkqubo yakho yokuphefumla, mhlawumbi ukuphefumla kwakho kuya kukhawuleza xa uvakalelwa ukwesaba okanye ukwesaba.
Ukuphefumula kwesifuba, okungavumelekanga ukuphefumula okupheleleyo, kudla ngokubandakanya ukuvakalelwa kwexhala. Enyanisweni, ukuphefumula okufutshane , okanye ukuxhatshazwa kwe-hyperventilation, yenye yezona zinto zixhaphake kakhulu.
Ukuthatha ukuphefumula okupheleleyo kukuvumela ukuba uzive uxolo kwaye ulawulwa xa ubhekene nexhala kunye nexhala.
Ukuzivocavoca kungasebenza ukukunceda ukujamelana nokuphefumula okufutshane, kunye nezinye iimpawu ezixhalabileyo kunye neentlanzi, ezifana nokunciphisa izinga lokushaya kwentliziyo kunye nokunciphisa uxinzelelo lomzimba. Ukongezelela, ukuphefumula ngokunyamezela kubonisa ukutshintsha kweengqungquthela ukuya kwisigqi sokuphefumula kwakho, ukucima ingqondo yokuxhalaba, ukwesaba kunye neengcinga ezimbi.
Ukuzivocavoca okukhulu
Ukuphefumula kakhulu kudinga indawo yokuthula kunye nemizuzu embalwa ngexesha lakho. Oku kulandelayo ngamanyathelo okusebenza ngokulula okuphefumlayo:
- Qalisa kwindawo ekhululekile ngokukhawuleza, uhleli ehleli esihlalweni okanye elele emhlane wakho.
- Vala amehlo akho okanye ujonge phantsi ukuze uncedise ekuboniseni kwangaphakathi kwaye ugxininise.
- Qala ukuba uqaphele ukuphefumula kwakho. Ngaba uphefumula kwaye uphuma esifubeni? Ngaba uphefumlela ngokukhawuleza okanye ngokukhawuleza?
- Ukugcina amahlombe akho ekhululekile kwaye aqhubeke, aqale ukuphefumula ngenjongo. Ukunxininisa ngokucothayo kwaye ngokukhawuleza ngeempumlo zakho, uzive ukuba isikhungo sakho sanda njengoko ugcwalisa umzimba wakho ngokuphefumula. Kancinci uphumelele emlonyeni wakho, uvumele yonke i-stale air out.
- Qhubeka ugxininise ekuphefumlweni kwakho, uqaphele ukuba iphakamileyo lakho liphakama njani kwaye liwa nomoya ngamnye owenzayo. Phinda umjikelezo wezinto ezinhlanu ukuya kweshumi.
- Njengoko uphefumula, qaphela indlela oziva ngayo emzimbeni wakho. Ngaba zikhona iinkalo eziziva zikhulu kunezinye? Ngomlilo ngamnye ucinga ukuba umzimba wakho ukhupha uxinzelelo kunye nokuxhatshazwa.
- Ngaphambi kokuphelisa umsebenzi wakho, thabatha ixesha elithile ukuba uqaphele indlela oziva ngayo ngokomzimba, ngokwengqondo nangokomzwelo.
Iingcebiso ezongezelelweyo
- Ukugxininisa ekuphefumlweni kwakho ngexesha lokuhlaselwa kwesoyiko akulula njengoko kubonakala ngathi. Ukuze ufumane ukuphefumla, kubalulekile ukuba usebenze rhoqo kwaye ngezinye izihlandlo xa ungaziva uxhala kakhulu. Ukuba usebenza rhoqo, uza kusebenzisa le ndlela xa uhlaselo olunzulu okanye ukuphazamiseka kwenzeka.
- Ukuba unenkathazo ekugxininiseni nokwephulwa kweziko lakho, kunokunceda ukubeka izandla zakho esiswini okanye kwi-ribcage. Njengoko uqhuba ukuphefumula, qaphela indlela isikhungo sakho sivuleka ngayo kwaye xa utyumba kunye neenkontileka ngaphakathi uze uphume.
- Xa uqhuba ukuphefumla, gcina unomgudu kwaye ugxininise ekutshintsheni ukusuka esifubeni ukuya ekuphefumuleni kwesisu.
- Thatha ukunyusa ukuphefumula ukuzithoba kwaye uyeke ukuba uzive ungakumbi. Kungenzeka ukuba kugxininisa ukuphefumula kwakho kunokuqalisa ukuxhalabisa. Ukuba lo msebenzi ubenza ube neentloni, zama ukuthabatha nje ukuphefumula okuncinane kwaye usebenze ngokuthe ngandlela-thile ukuya kwindlela engaphezulu.
- Nenjongo yokuzisebenzisa ubuncinane ama-5-10 imizuzu ngemini uze ukhethe ixesha elifanele ukuphila kwakho. Ziqheleni kusasa ukuze uqale usuku lukhululekile, emva kwemini ukuhlawulela, okanye ngokuhlwa ukufumana ukuphumula okungcono ebusuku .
- Ukufumana ithuba lokuphucula nokukhathazeka ngakumbi, ukuphefumula kungasetyenziselwa ngokujonga.
Imithombo:
McCall, T. (2007). Yoga njengonyango: I-Yogic Prescription for Health and Healing. ENew York: iBantam Dell.
Sovik, R. & Anderson, S. (2008). Yoga: Ukufundisa izinto ezisiseko. Honesdale, PA: I-Himalayan Institute.