Ukuphuza kuyimfuneko yobomi edlalwa ngaphandle kokucinga. Xa uphefumula emoyeni, iiseli zegazi zithola i-oxygen kwaye ikhulule i-carbon dioxide. I-Carbon dioxide yintengiso yenkunkuma eyabuyiselwa emzimbeni wakho kwaye ikhuphe. Ukuphefumula okungapheliyo kunokuphazamisa ukuchithwa kwe-oksijini kunye ne-carbon dioxide kunye kunye negalelo ekukhathazeni, ukuxhala , ukukhathala kunye nezinye iziphazamiso ezingokwenyama nangokomzwelo.
Ukuphefumula kwakho kunokubanceda ekukhathazeni kwakho kunye nexhala
Uninzi lwabantu aluqondi ngokwenene indlela abaphefumula ngayo, kodwa ngokubanzi, kukho iintlobo ezimbini zokuphefumula:
- I-Thoracic (isifuba) ukuphefumla
- Ukuphefumla kwe-Diaphragmatic (esiswini)
Xa abantu bexhalaba bavame ukuthatha ukuphefumula okukhawulezileyo, okuvela ngqo kwisifuba. Olu hlobo lokuphefumula lubizwa ngokuba yi-thoracic okanye isifuba sokuphefumla. Xa uziva uxhalabile, usenokungaqondi ukuba uphefumlela ngale ndlela.
Ukuphefumula kwesifuba kukuphazamisa kwi-oksijini kunye ne-carbon dioxide emzimbeni obangela ukunyuka kwentliziyo, utywala, ukuxhatshazwa kwemisipha kunye nezinye izinto ezivelayo. Igazi lakho alikho kakuhle i-oksijeni kwaye oku kungabonakalisa impendulo yoxinzelelo echaphazela ukuxhalaba nokukhathazeka.
Ngokwahlukileyo, ngexesha lokuphefumula kwesisu okanye ukuphefumula , uthatha, uphefumle . Yile ndlela indlela abantwana abasanda kuzalwa baphefumula ngayo.
Usebenzisa kwakhona lo mzekelo wokuphefumla xa usesikhatyweni sokulala.
Ukwahluke phakathi kwePhefu kunye nokuPhepha kwesisu
Indlela elula yokufumanisa umzekelo wakho wokuphefumula kukubeka isandla esisinye kwisisu sakho esasentla kufuphi nomlenze kunye nomnye phakathi kwesifuba sakho. Njengoko uphefumula, qaphela ukuba yisiphi isandla esikhupha ininzi.
Ukuba uphefumula kakuhle, isisu sakho kufuneka sandise kwaye sivumelwano kunye nomoya ngamnye. Kubaluleke ngakumbi ukuba uqaphele oku kwahlukileyo ngexesha loxinzelelo kunye nexhala xa unako ukuphefumula esifuba sakho.
Ukuzivocavoca okulula okuMzimba wokuPhumla
Ngexesha elizayo xa uziva uxhalabile zama le ndlela yokulula yokulula:
- Yenza ngokukhawuleza kwaye ngokujulile ngeempumlo zakho. Gcina amahlombe akho akhululekile. Isisu sakho kufanele sandise, kwaye isifuba sakho kufanele sakhuphuke kakhulu.
- Exhale kancane ngomlomo wakho. Njengoko uvuthela umoya, gxotha umlomo wakho kancane, kodwa gcina umhlathi wakho ukhululekile. Unokuva isandi esithambileyo sokuthi "uvuselele" isandi njengoko uqhuba.
- Phinda usebenze ngokuphefumula imizuzu emininzi.
Unokwenza lo msebenzi rhoqo ngokufunekayo. Kungenziwa ukuma, ukuhlala phantsi okanye ukulala.
Ukuba ufumana ubunzima obunzima okanye ukholelwa ukuba kukukhathaza okanye kukukhathazeka, uyeka ngoku. Ngamanye amaxesha abantu abanesifo sokuphazamiseka baqala ukuziva bexhala okanye bexhala xa besenza oku. Oku kungakho ngenxa yokuxhalabangela okubangelwa kukugxila ekuphefumla kwakho, okanye ungenako ukwenza lo msebenzi ngokuchanekileyo ngaphandle kokusebenza. Ukuba oko kwenzeka kuwe, yeka ngoku. Zama kwakhona ngosuku okanye ngokunjalo kwaye wakhe ixesha ngokukhawuleza.
Umthombo
> Davis, M., Echelman, E. kunye noMcKay, M. "I-Relaxation & Stress Reduction Workbook, i-5th Edition" Iincwadi ze-Raincoast 2000.