Nnansa yi asetra te sɛ akansi, ɛnte saa? Ɔfese adwuma, ofie nnwuma, sɔhwɛ, mmofra nnwuma... Eyi nyinaa akyi no, yɛte nhyɛso kɛse nka bere nyinaa, kyerɛ sɛ, adwennwen . Ɛtɔ da bi a yɛte nka sɛ yenni asomdwoe biara, na yentumi nna anadwo. Enti, wɔ bere a ɛte sɛɛ mu no, ɛnnɛ yɛreka ɔkwan a ɛyɛ mmerɛw yiye na tumi wom yiye a wubetumi afa so ama wo ho adwo wo ho asɛm.
Dɛn ne saa 4-7-8 home kwan yi?
Sɛ yɛbɛka no tiawa a, ɛyɛ ɔhome nhyehyɛe a Oduruyɛfo Andrew Weil na ɔyɛe, a egyina tete yoga adeyɛ a ɛne ɔhome ano aduru, `Pranayama,' so. Ɔfrɛ no "abɔde mu aduru a ɛma ntini ahorow no dwo." Ɛno kyerɛ sɛ yebetumi de yɛn home adi dwuma de ama yɛn adwene ne yɛn nipadua adwo a yɛmfa nnuru biara nni dwuma. Ɛyɛ mmerɛw yiye, obiara betumi ayɛ, baabiara.
Okay, enti momma yɛnhwɛ sɛnea wɔyɛ eyi pɛpɛɛpɛ.
Sɛ wudi kan fi ase a, bɔ mmɔden sɛ anyɛ yiye koraa no wobɛyɛ eyi mprenu da biara. Bere kɔ so no, wubetumi ayɛ no mpɛn dodow biara a wopɛ. Sɛ wudi kan fi ase a, nyɛ no ntra mpɛn anan a ɛtoatoa so. Bere a wosua no, wubetumi ama ayɛ kɛse akodu mpɛn awotwe. Ebia mfiase no wobɛte nka sɛ wo ho ayɛ wo yaw kakra, nanso ɛno befi hɔ bere tiaa bi akyi.
Hwɛ pon a ɛwɔ ase hɔ no. Di anammɔn a ɛwɔ mu no akyi.
| Anamɔn a wɔfa so yɛ | Nea ɛsɛ sɛ wɔyɛ |
|---|---|
| 1. Ahosiesie | Tena akongua bi so gyina hɔ. Fa wo tɛkrɛma ano si w’ano atifi wɔ wo soro sẽ abien no akyi na kura mu wɔ hɔ. Afei yi wo home nyinaa fi mu, na yɛ "whoosh" nnyigyei. |
| 2. Ahomegye (sikɔne 4) . | To w'ano na fa wo hwene mu home nkakrankakra ma dodow anan . |
| 3. Ahome a wɔde kura (sekan 7) . | Kura ahome a wohome nkyɛe no mu na kura mu ma dodow ason . |
| 4. Fa ahome (sikɔne 8) . | Afei, fa nkakrankakra home wo home nyinaa ma dodow awotwe , na yɛ "whoosh" nnyigyei fi w'anom bio. |
| 5. Nsɛm a wɔka no mpɛn pii | Eyi yɛ kurukuruwa biako. Yɛ eyi mprɛnsa bio. Sɛ wɔka ne nyinaa bom a, ɛyɛ round anan. |
Yɛ eyi bere biara a wobɛte nka sɛ woayɛ basaa anaa wo ho yeraw wo. Titiriw ansa na wobɛyɛ w’ade wɔ tebea bi a ɛhaw wo ho no, yɛ eyi anadwo bere a wuntumi nna no. Dodow a woyɛ eyi no, dodow no ara na nea ebefi mu aba no bɛyɛ nea tumi wom.
Mfaso bɛn na ɛwɔ ahome a emu dɔ na ɛyɛ brɛoo te sɛ eyi so?
Adwene mu ahomegye akwan te sɛ 4-7-8 ahome ma yɛn nipadua nya mfaso a ɛsom bo pii.
Susuw ho hwɛ, yɛn nipadua no wɔ abɔde mu mmuae a wɔfrɛ no "Fight-or-Flight" a ɛde di tebea horow a egye ntɛmpɛ ho dwuma. Bere a eyi boa yɛn ma yɛtra ase wɔ asiane bere mu no, sɛ wɔma saa mmuae yi yɛ adwuma bere nyinaa wɔ da biara da asetra mu nneɛma nketenkete mpo mu a, ebetumi anya yɛn akwahosan so nkɛntɛnso bɔne.
Saa adwennwen a ɛkɔ so daa yi ma yɛn nipadua mu tumi a ɛko tia nyarewa no yɛ mmerɛw na ebetumi de akwahosan ho haw ahorow te sɛ mogya mmoroso, adwenemhaw, ne dadwen aba.
Enti, nea ɔkwan a wɔfa so home yi yɛ ne sɛ egyae saa dadwen mmuae no na ɛma nipadua no nya ahomegye ne kommyɛ a emu dɔ (Relaxation Response).
Mfaso afoforo a ɛwɔ eyi so:
- Dadwen a ɛso tew: Nhwehwɛmu ahorow ada no adi sɛ ahomegye apɔw-mu-teɛteɛ te sɛ eyi betumi atew adwennwen ne dadwen a ɛwɔ sukuufo a wɔrehyia sɔhwɛ mu no so.
- Mogya mmoroso sohwɛ : Wɔada no adi sɛ sɛ obi home brɛoo na emu dɔ bɛyɛ simma 5 da biara a, ɛma mogya mmoroso ne koma bɔ so tew.
- Anadwo a wobɛda pa:Nneɛma bɔne titiriw biako a efi adwennwen mu ba ne nna a wontumi nna. Ɛyɛ den yiye sɛ wobɛda bere a wo nipadua ayɛ basaa no. Enti sɛ wode 4-7-8 kwan yi di dwuma a, wo nipadua no dwo na ɛboa wo ma woda ntɛmntɛm.
- Ɛyaw a wɔtew so: Nhwehwɛmu ahorow bi ada no adi sɛ nnipa a wɔde home a ɛyɛ komm na emu dɔ di dwuma no te ɛyaw so tew.
- Nsusuwii a ɛkɔ soro : Nhwehwɛmu bi a wɔyɛe wɔ afe 2017 mu daa no adi sɛ nnipa a wɔde ahomegye ho ntetee a emu dɔ adapɛn awotwe no tumi de wɔn adwene si biribi so kɛse na nkate bɔne so tew.
Ɔkwan bɛn so na saa home yi ma yɛn nipadua dwo?
Eyi yɛ mmerɛw yiye sɛ yɛbɛte ase. Yɛn nipadua no dwumadi a ɛnyɛ ne pɛ, te sɛ koma bɔ ne aduan a ɛyam no, nipadua no fã bi a wɔfrɛ no Autonomic Nervous System na ɛhwɛ so. Ɛwɔ afã atitiriw abien.
1. Sympathetic Nervous System: Eyi ne nea ɛhwɛ yɛn nipadua no " Fight-or-Flight" mmuae so. Wɔma ɔfã yi yɛ adwuma bere a yɛwɔ asiane mu, bere a yɛte ehu nka, anaa bere a yɛayɛ basaa no, na esiesie yɛn ma ɛno.
2. Parasympathetic Nervous System: Eyi ne ɔfã a ɛhwɛ yɛn nipadua no " Rest and Digest" mmuae so. Ɛma yɛn bo dwo, ɛma yɛda, na ɛma nipadua no san ba.
Nea ɛho hia ne sɛ, sɛ wɔde nhyehyɛe abien yi mu biako yɛ adwuma a, wɔma biako nso yɛ adwuma. Enti, sɛ yɛyɛ ɔkwan a wɔfa so home a emu dɔ te sɛ 4-7-8 a, yɛhyɛ da reyɛ yɛn nhyehyɛe a ɛma yɛn dwo (Parasympathetic nervous system) no adwuma. Afei nhyehyɛe a ɛhaw adwene (Sympathetic nervous system) no gyae adwuma, na yɛn nipadua ne yɛn adwene nyinaa dwo.
Ɔkwan a wɔfa so yɛ 4-7-8 no yɛ ɔkwan biako pɛ a wobɛfa so anya mfaso horow yi. Sɛ saa kwan yi ntumi nyɛ adwuma mma wo a, wubetumi asɔ ɔkwan foforo a wɔfa so home kɔ akyiri ahwɛ. Nea ɛho hia ne sɛ wubetumi de ɔkwan biara a ɛhwehwɛ sɛ wohome brɛoo na emu dɔ so nya saa ahomegye ho mmuae yi .
Sɛ wowɔ adwennwen, dadwen, anaa nna ho haw a ɛkɔ so daa a, ɛho hia sɛ wokɔ w’abusua oduruyɛfo nkyɛn kɔhwehwɛ afotu .
Nkrasɛm a Wɔde Kɔ Fie
- 4-7-8 home kwan no yɛ ɔkwan a ɛyɛ mmerɛw yiye na tumi wom a wɔfa so tew adwennwen, dadwen, na ɛma adwene no dwo.
- Eyi nhia nnwinnade anaa baabi titiriw biara. Wobetumi ayɛ no bere biara, baabiara.
- Eyi ma nipadua no ntini a "ɛyɛ komm" (parasympathetic nervous system) no yɛ adwuma, ɛboa ma mogya mmoroso so tew, ɛma nna tu mpɔn, na ɛtew ɛyaw so.
- Mfiase no, teɛteɛ w’apɔw mu anan pɛ mprenu da biara. Sɛ wɔkɔ so yɛ adesua a, nea ebefi mu aba no bɛdɔɔso.
- Sɛ wowɔ adwenemyare a ɛkyɛ a, ɛho hia sɛ wohwehwɛ aduruyɛfo afotu.
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