Faka umoya ohlanzekile emaphashini nge umabhebhana, iyindlela ekahle yokuphefumula yokufaka wonke umoya-mpilo esiwudingayo futhi ngenxa yalokho ukuzizwa ungcono. Kodwa-ke, abantu abaningi basebenzisa ithuba lesifuba nokuphefumula okungeyona eyemvelo. Uma uhlushwa yi ukuqwasha noma ngokuvamile unenkinga yokulala, ukufunda ukusebenzisa lesi sihlunu kuzokusiza ukuxazulula ingxenye yenkinga. Bona ezinye izixazululo ze-4 zemvelo zokuphumula kahle kuvidiyo engezansi.
Luyini uvalo nokuthi lusebenza kanjani
I-diaphragm, ebizwa nangokuthi i-thoracic diaphragm, ilamina le-muscle-tendon lamina elisenkabeni yesiqu, ngokunembile phakathi kwezimbobo zethambo nezesisu (ngaphansi kwenhliziyo namaphaphu). Kubonakala nge umumo oyisicaba nobuso, ngokungangabazeki ekhumbuza unxantathu.
Iyini indima yesithonga ekuphefumuleni?
Empeleni ifayili le- injini enkulu yale ndlela ebaluleke kakhulu, ebamba iqhaza ngesikhathi se- ugqozi nesigaba se ukukhipha umoya, ngokungafani namaphaphu. Eqinisweni, nini iyavumelana futhi iyakhululeka, Uqinisekisa ukuthi ukuphefumula kwenzeka kahle.
Lapho sihogela izinkontileka futhi yebo phansi okwenza ukuthi amaphaphu akwazi ukuthola ngokugcwele i-oxygen nokwenza kufuthisa isisu; esikhundleni salokho lapho sikhipha imisipha iyakhululeka futhi yebo ukuhamba futhi kubangela lokho amaphaphu akhishwa (bheka isithombe ngezansi). Ngokuphefumulelwa, uhlobo oluthile lwe-vacuum ludalwa futhi lapho i-diaphragm iphumula iyaphoqa ukuxoshwa kwe-carbon dioxide emzimbeni.
Akugcini lapho, le ndlela ebalulekile iza esetshenziswa kwezinye izinto ngumzimba wethu, ngokwesibonelo ngesikhathi sokuchama, ukuhlanza, ukuphefumula kwezicubu, ukubeletha nokuzikhipha.
I-diaphragm ibaluleke ngempela ezinkambisweni zethu zokuphila! Uma ufunda ukugcwalisa amaphaphu akho ngomoya ngenxa yokuxhaswa yi-diaphragm, uzoletha izinzuzo ezinkulu empilweni yakho. Ake sithole kabanzi mayelana nokuthi i- ukuphefumula okwehlukile futhi ahlobene izinzuzo.
Kungani ukuphefumula kwesisu kukhethwa
Into yokuqala okufanele uyenze ukuhlola ukuthi uphefumula ngemisipha efanele yini beka isandla esiswini sakho bese uphefumula. Uma ungasizwa isisu sakho sikhukhumala, mhlawumbe uphefumula kancane. Sekuyisikhathi sokuqeqesha i-diaphragm yakho usebenzisa uhlobo oluhlukile nolwemvelo lokuphefumula, okuyi-diaphragmatic. Sichaza ukuthi kungani.
La ukuphefumula kwesisu ifundiswa ezimeni ezahlukahlukene njenge ukuzindla nezifundo ze yoga, ngoba ukusebenza kwayo kufakazelwe ku ukulwa nokucindezeleka, umfutho wegazi ophansi nakwezinye izinqubo zomzimba eziyisisekelo. Le nqubo yokungenisa umoya empeleni ingaba yinto ezenzakalelayo kakhulu, kodwa eyethu imikhuba yokuphila kusiholele ngokuhamba kwesikhathi ukuthi sakhe i- ukuphefumula kwesifuba, engajulile kunaleyo yangaphakathi futhi enesibalo esincane somoya-mpilo, esikhawulela ukusebenza kahle kwazo zonke ezinye izitho zomzimba.
Ikakhulu ingcindezi kanye ne isimo sokukhathazeka abanye babadlali abakhulu ababandakanyekile kulokhu kuphefumula okushintshiwe: basiholela ubambe umoya wakho ngokungazi nokuvimba i-diaphragm engxenyeni engezansi yesifuba. Njengoba sibonile phambilini, lokhu kusho ukuthi umoya awuzikhululi njengoba kufanele.
Qeqesha i-diaphragm ukuthi ibandakanyeke kahle enqubeni yokuphefumula: hhayi lokho kuphela uzozizwa ungcono ngokomzimba esikhathini eside, kepha uzophazamisa nenhlalakahle yakho yengqondo ngokulawula eyakho ibhalansi yomzimba e ukwenza ukulala, ukugxila nokukhumbula kangcono. Akukubi uma ucabanga ukuthi kufanele ushintshe indlela ophefumula ngayo umzimba wakho ngokuphefumula.
Zonke izinzuzo zokuphefumula esiswini
Zijwayeze kuzo zonke izici zempilo yakho futhi izinzuzo bayoba zingenakubalwa. Okokuqala, iya ku- susa ngesikhathi esifushane konke imiphumela elimazayo okubangela ukusetshenziswa okude kwe- ukuphefumula kwesifuba, futhi ngokuvamile ine umthelela omuhle kubalulekile emzimbeni che engqondweni.
Ngokuqondene, izinzuzo eziseduze kakhulu ongakufeza ngokuphefumula okwehlukaniswa yilezi:
- umuzwa we ukuphumula okukhulu kakhulu. Iya ukunciphisa imiphumela eyingozi ye- i-cortisol, eyaziwa njenge-hormone yokucindezeleka;
- ukukhipha ukungezwani emzimbeni nasemahlombe;
- ukwehla kwezinkontileka zemisipha futhi izinhlungu zomlomo wesibeletho;
- una ukuma okulungile;
- ukwehlisa umfutho wegazi;
- yehlisa ukushaya kwenhliziyo ngakho-ke iba ngumlingani obalulekile wokulwa ne- tachycardia;
- ukwanda kwemisipha ukuqina;
- ukumelana okungcono ngesikhathiukuvivinya umzimba kanzima;
- ukuphefumula okuhamba kancane, ngakho-ke kuletha okubonakalayo ukonga amandla umzimba wonke;
- izwi elicacile lapho sikhuluma.
Ezingeni lomzwelo elilodwa ukuphefumula nomthelela omkhulu ku ukuphathwa kwemizwa. Kunjalo, ngoba izimo zomoya nezinqubo zomzimba ziqinile kuxhunyiwe.
Indlela esiphefumula ngayo isitshela okuningi ngesimo sethu, ngokomzimba nangokomzwelo, ngezikhathi zokuvivinya umzimba, kepha futhi nasekubhekaneni nezinselelo zansuku zonke.
Ungakhetha ukuphefumula kahle… Futhi ukuze uphile kangcono!
Imiphumela yokuphefumula okungalungile isikhathi eside
Izinzuzo zokuphefumula esiswini ziningi kakhulu, kepha uyazi ukuthi iziphi izingozi uyagijima ekuqhubekeni ukufaka umoya emaphashini akho ngokungalungile?
Ungaqala uye ku- ukusebenza kwe-impair zezinye izitho: lokhu kwenzeka lapho ezinye izingxenye zilayishwa ngokweqile ngesikhathi sezigaba zokuphefumula nokuphefumula futhi uma i-diaphragm iqhubeka nokukhawulelwa ekuhambeni kwayo.
Sikuzwa izinkinga eziyinhloko zokuphefumula kwe-thoracic.
Ngokuvamile ungahlangabezana:
- ukunqwabelana kwe- izinhlungu ezisakazekile, ikakhulukazi endaweni yentamo, amahlombe nangaphezulu emuva;
- izinkinga zokuphefumula okungapheli, njengeasma. Kwenzeka kaningi ukuthi labo abane-diaphragm eqinile nabo bahlupheke ngalesi sifo;
- izinkinga ngohlelo lokugaya ukudla, isibonelo a ukugaya ukudla, ukuqunjelwa kanye nesisu;
- ubunzima bokujikeleza;
- ubuhlungu beqolo, lapho i-diaphragm isondela emgogodleni we-lumbar;
- ukuma okungalungile;
- ukungezwani kwemisipha yobuso.
Ngenhlanhla, lezi zinkinga zingaxazululwa ngokuya ku- vula i-diaphragm nomuntu umzimba, ezokwenziwa ngisho nasekhaya.
Uzothola ukuthi lokhu ukuqeqeshwa kuzokuzuzisa kuma-degree angama-360: uzothola isifiso sokwenza namandla afanelekile ukuze ufike ekugcineni kosuku ungacindezelekile kangako.
Ungayivula kanjani i-diaphragm
Njengoba i-diaphragm iyisicubu, kufanele ibe njalo uqeqeshiwe ukuqinisa futhi ngisebenze kahle kakhulu. Ukuphuma Imizuzu eyi-10 nsuku zonke ze thuthukisa inhlalakahle yakho, kuqala ngokuzivocavoca okulula kepha okusebenzayo, okuzolwa nezinkathazo zansuku zonke futhi okuzoshintsha ngokuphelele indlela ophefumula ngayo. Ngalezi zindlela zokuphefumula i-diaphragm izolula futhi incibilike. Ukubona ukukholwa!
Uma umusha ekuphefumuleni okune-diaphragmatic siphakamisa ukuthi uqale ukwenza lezi zivivinyo kusuka elele phansi futhi ku supine isikhundla. Lokhu kuzokwenza kube lula kuwe ukuqonda izindlela ezibandakanya i-diaphragm.
Uma usujwayele, ungazenza uhlezi noma umile. Asikho isikhathi esingcono sosuku sokusondela kulezi zinguquko ze-diaphragm; okubalulekile yi izindleko. Ekuqaleni kuzodingeka ukhumbule ukugxila ekuphefumuleni kwakho ngakho-ke kuzokhululeka ukwenza lezi zikhathi ngokunethezeka kwekhaya lakho, kepha uma ukwamukela ukuphefumula kwesisu bese ushiya ukuphefumula 'kwesisu,' uzokukwenza. ngaphandle kokuqaphela.
Ungadikibali uma ungaphumeleli ngokushesha: ukuqeda iminyaka yemikhuba emibi kunzima kunokuba ucabanga. Kungazizwa kungokwemvelo ukuphefumula nge-diaphragm yakho, kepha ngemuva kwezinsuku ezimbalwa uzofunda ukwazi imisipha ethintekayo.
Ngezansi uzothola izeluleko ezisebenzisekayo ngezikhathi zakho zokuzindla.
Ukuzivocavoca kokuqala ukuqeqesha ukuphefumula okweqile
Ezikhathini ezimbalwa zokuqala lala imilenze yakho igobile endaweni entofontofo futhi endaweni entofontofo (a uhlaka lwe-yoga), Okukuvumela sula ingqondo yakho. Isisu siphenduliwe phezulu eu ukuhamba ukulala zihlukaniswe cishe ngama-20cm. Manje qala ukugxila ekuphefumuleni kwakho kuphela.
Lala ubuye uphumule, bese ubheka imicabango yakho esiswini sakho.
Ukuqala ukuzwa i-diaphragm okufanele uyibeke isandla esisodwa esiswini nesinye esifubeni: ukuphefumula kuzofanele uphakamise isandla esiphumule esiswini ngenkathi leso esifubeni kumele sihlale singanyakazi. Lokhu umgomo wakho wokuqala!
Wenza kanjani? Adonse umoya ngamakhala futhi kancane ukhipha umoya emlonyeni. Uma uhogela, bheka kahle okwakho isisu esigcwalisa umoya: lokhu kungenye yezinto ezibaluleke kakhulu zokuphefumula nge-diaphragmatic! Isandla esifubeni siyibhuleki elincane ukuyivimba ukuthi ingakhuphuki.
Lapho ukhipha vula umlomo wakho bese uvumela umoya uphume nje, zama ukungavumelani nezicubu noma ukugoba iqolo. Isandla sihlala siqinile esifubeni.
Uma ubona lokho isandla esifubeni sakho siyaphakama kusho ujuthi awusebenzisi imbobo; ungakhathazeki, mhlawumbe lesi yisithiyo sonke okumele sisinqobe. Qhubeka ubheke ukunaka kwakho esiswini sakho bese ucabanga ukuthi ugcwalisa ibhaluni ngaphakathi kwesisu sakho nomoya ngaphakathi.
Njengoba izinsuku nezikhathi zokuqeqesha zihamba uzobona ukuthi isifuba sakho sizohlala sizolile futhi nomoya owuphefumulayo uzongena ngqo esiswini sakho. Wenze kahle!
Ukuzivocavoca okuqinisa i-diaphragm
Ngalo msebenzi ongakwenza * kucinisa ukuqeqeshwa kwakho ukuphefumula.
Njalo ngemuva kokulala embhedeni endaweni ephakeme, beka izandla zakho phansi kwesisekelo sezimbambo, izithupha ziphumule ezinhlangothini zesifuba, zikhombe phansi neminye iminwe yeluleke esifubeni. Uma iminwe yakho ithinta, kulungile, kusho ukuthi unembambo encane. Ekuqaleni vula amehlo akho, ungakubona ngeso lengqondo ukuhamba kwe-diaphragm njengoba ikhula
Bese ucindezela izithupha zakho ubheke izimbambo ukuze uthole ukumelana okuncane nokunyakaza kwazo.
Okwamanje nweba izimbambo zakho ngangokunokwenzeka, kufanele bacindezele izithupha. Gxila ekuphefumuleni kwakho.
Nge-inhalation ngayinye, susa izandla zakho kude komunye nomunye futhi uzisondeze ndawonye njengoba ukhipha. Gcina ngakho Ukuphefumula okungu-10.
Ekugcineni, welulela izingalo zakho phansi ezinhlangothini zakho bese uphefumula ezinye izikhathi eziyishumi.
Uma unesikhathi, khulisa umphumela ngokuthatha imijikelezo emibili.
Umthombo we-athikili U-Alfeminile
