Aw fɔ Brith frɔm di Dayafragm (Diaphragmatic Breathing) - Lɛ wi tɔk bɔt dis simpul wan!

Yu dɔn ɛva yɛri bɔt ‘Diaphragmatic Breathing’? Sɔntɛm yu go de wɔnda, ‘Wetin na dis strenj briz?’ Na tru tru wan rili simpul, yet rili impɔtant we fɔ brith fɔ wi wɛlbɔdi. Bɔku tɛm, wi nɔ kin ivin blo fayn. So, tide wi go tɔk bɔt wetin na dayafragmatik brith, wetin mek i impɔtant fɔ wi, ɛn aw fɔ du am ɛksaktɔli. Rɛdi?

Wetin na dis dayafragm?

Fɔ tɔk am simpul wan, di dayafragm na big ɛn strɔng mɔsul we de sidɔm dɔŋ wi lɔng, we shep lɛk ambɔla. Tink bɔt am lɛk di pat we de sheb yu chɛst frɔm yu bɛlɛ. dis dayafragm na di mכsul we de wok fayn fayn wan we wi de blo. di mכsul dεm na yu bεlε de εp bak fכ dis dayafragm fכ pul di briz, we min se i de εp fכ muv di briz kכmכt na yu lכng. So dis na pat we rili impɔtant na wi bɔdi, nɔto so?

So, wetin i min fɔ blo we yu de yuz dis dayafragm?

Dayafragmatik brith min se yu no se yu de yuz yu dayafragm fɔ blo dip dip wan. We wi de blo nɔmal wan, wi nɔ de yuz di ful kapasiti we wi lɔng dɛn gɛt, nɔto so? Lɛk af. bכt we wi de brith dis we, wi kin yuz di ful kapasiti (100%) fכ wi lכng. Lɛ wi si wetin go apin?

• Di dayafragm kin strɔng mɔ ɛn mɔ. Jɔs lɛk aw di mɔsul dɛn na yu an ɛn yu fut kin strɔng we yu de du ɛksɛsayz.
• We yu slo fɔ blo, yu de ridyus di tray we yu de tray fɔ blo. Imajin se, insted yu de pant wit panik, yu de blo kwayɛt wan.
• I de ridyus di ɔksijɛn we di bɔdi nid. Dat min se yu kin blo wit smɔl tray ɛn smɔl ɛnaji .

Dɛn kin kɔl dis bak ‘bɛlɛ brith’ bikɔs we yu de blo, yu bɛlɛ de go bifo pas yu chɛst. Sɔm pipul dɛn kin kɔl am bak ‘bɛlɛ brith’. Yu go mɔs dɔn yɛri dat bak.

Sɔm sik dɛn kin mek i nɔ izi fɔ yuz di dayafragm?

Yɛs, i kin ebul. εspεshali fכ pipul dεm we gεt lכng tεm rεspiretכri kכndyushכn lεk COPD, we min Krכnik Obstrכktiv Pulmonari Disease, i kin tranga fכ di dayafragm fכ wok fayn fayn wan.

Imajin, pɔsin we gɛt COPD kin gɛt briz we dɔn trɔp na in lɔng, we kin mek i nɔ ebul fɔ kɔmɔt fayn. Wetin kin apin na dat dis briz we trɔp de push di dayafragm dɔŋ. Jɔs lɛk we dɛn put balyɔn pan wet, di balyɔn kin kɔntrakt. Dɔn di dayafragm nɔ kin ebul fɔ muv ɔp ɛn dɔŋ fayn fayn wan, dat min se i nɔ kin ebul fɔ kɔntrakt ɔ pan. So, di mכsul dεm na di nεk εn chεst gεt fכ du mכr pan di wok fכ brith. Bikɔs ɔf dis, di dayafragm fɔ pipul dɛn we gɛt kɔndishɔn lɛk COPD kin wik ɛn flat, ɛn di efyushɔn we i kin wok kin go dɔŋ. Yu nɔ tink se dat na sin? We dat kin apin, i kin rili at fɔ blo.

Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i de blo dis we?

Naw lɛ wi si us bɛnifit yu bɔdi go gɛt we yu de praktis dis dayafragmatik we fɔ blo. Bɔku tin dɛn de we yu nɔ go ivin ebul fɔ imajin!

• I de ɛp yu fɔ rilaks ɛn fri yu maynd. Dis kin rili fayn we yu strɛs ɔ wɔri. I kin tan lɛk se yu de gɛt masaj.
• Ɛksesaiz kin mek di mɔsul dɛn wok fayn ɛn i kin mek yu nɔ gɛt strɛs we yu nɔ nid.
• I de mek di ɔksijɛn we de na yu blɔd bɔku. Dis rili impɔtant, bikɔs ɔl di sɛl dɛn na wi bɔdi nid ɔksijɛn.
• I de ɛp di bɔdi fɔ pul dɔti gas dɛn (lɛk kabon dayɔgzayd) kɔmɔt na di lɔng dɛn izi wan.
• I de ɛp fɔ mek di blɔd prɛshɔn go dɔŋ . Dis na gud nyus fɔ pipul dɛm wae gɛt ay blɔd prɛshɔn.
• Dis kin ɛp bak fɔ mek di at slo ɛn i kin mek di at rɛst smɔl.

Us kayn tin dis we fɔ blo kin ɛp fɔ du?

Dayafragmatik brith kin ɛp wit sɔm kɔndishɔn dɛm wae kin mek yu gɛt sayn dɛm wae kin mek i nɔr izi fɔ blo. Sɔm ɛgzampul dɛn na:

• Fɔ wɔri na fɔ fil se yu de fred ɛn wɔri ɔltɛm .
• Asma . Dis kin ɛp pipul dɛm wae gɛt asma fɔ mek dɛn ebul fɔ blo fayn fayn wan.
• Di kɔndishɔn we wi bin dɔn tɔk bɔt bifo tɛm na ``(COPD)`` .
• Strɛs . Dis na prɔblɛm we bɔku pipul dɛn gɛt tide.

Bɔt wan tin impɔtant fɔ mɛmba. Pan ɔl we dis we fɔ blo kin ɛp fɔ gɛt dɛn kayn tin ya, i nɔ fayn fɔ yuz am as di tritmɛnt nɔmɔ. I fayn fɔ yuz dis we fɔ du tin apat frɔm ɔda tritmɛnt dɛn we yu dɔktɔ tɛl yu fɔ du. Dɔn gɛt am?

Aw yu kin du dis dayafragmatik brith ɛgzampul? (We i sidɔm)

we yu fכs lan dis dayafragmatik brith tεknik, i kin izi fכ du am ledɔm. Na dis na aw fɔ du am, i rili simpul:

1. Ledɔm yu fes ɔp pan flat ples (we na bed ɔ klin mat na grɔn). Bɛnd yu ni ɛn put sɔntin ɔnda yu ed (lɛk pilo). If yu want, yu kin put pilo ɔnda yu ni dɛn bak fɔ mek i izi fɔ yu leg dɛn.

2. Put wan an pan yu chɛst ɛn di ɔda wan na yu bɛlɛ , jɔs dɔŋ usay yu rib dɛn de dɔn, we na de yu bɛlɛ bigin. Yu go fil se yu dayafragm de muv.

3. Naw, inhal sloslo tru yu nos. As yu de du dat, yu bɛlɛ fɔ kam bifo, we min se di an we de na yu bɛlɛ fɔ rayz ɔp. Tray fɔ kip di an pan yu chɛst stil as yu ebul . Dis na di tin we impɔtant pas ɔl.

4. Dɔn, tayt yu bɛlɛ mɔsul dɛn ɛn pul yu briz smɔl smɔl tru yu mɔt, drɔ yu briz insay yu bɛlɛ. As yu de blo tru yu mɔt, opin yu lip smɔl ɛn pul di briz smɔl smɔl, mek ‘uh...’ sawnd. DisDɛn kin kɔl am bak `(Pursed Lip Breathing Technique)`. Dɔn di an we de na di bɛlɛ fɔ go dɔŋ. I impɔtant bak ya fɔ kip di an pan di chɛst stil as yu ebul .

Dayafragmatik brith (we yu sidɔm) .

We yu dɔn yus fɔ du am we yu de ledɔm, yu kin du dis we fɔ blo bak we yu sidɔm na chia. Dɔn yu kin du am fɔ smɔl tɛm ivin we yu de na ɔfis.

1. Sidɔm fayn fayn wan na chia. Bɛn yu ni dɛn, ɛn mek yu sholda, ed, ɛn nɛk rilaks ɛn rilaks. I tan lɛk se yu rilaks.

2. Jɔs lɛk aw yu bin de du bifo, put wan an pan yu chɛst ɛn put di ɔda an pan yu bɛlɛ (jɔs dɔŋ usay yu rib dɛn de dɔn).

3. Briz sloslo tru yu nos. Dɔn yu bɛlɛ fɔ kam bifo ɛn yu an fɔ push kɔmɔt. Kip di an pan yu chɛst stil as yu ebul.

4. Dɔn, tayt yu bɛlɛ mɔsul dɛn ɛn pul briz sloslo tru yu mɔt (wit pursed lips) as yu bɛlɛ de muf bak insay.Na ya bak, yu fɔ kip di an pan yu chɛst stil as yu ebul .

Yu nid fɔ yus to dis?

Rili! I tan lɛk se yu de lan fɔ rayd baysikul ɔ swim. Di mɔ yu de praktis fɔ brith wit dayafragma, na di mɔ i kin izi fɔ yu. Fɔs, yu go si se i nid fɔ tray smɔl fɔ yuz yu dayafragm fayn fayn wan. Yu kin ivin tink se, ‘O, a nɔ go ebul fɔ du dis.’ Yu kin fil taya smɔl we yu fɔs bigin fɔ du dis ɛgzampul. Bɔt nɔ giv ɔp. As yu de kɔntinyu fɔ praktis, dayafragmatik brith go bi sɔntin we yu kin du natin nɔ de fɔ du, we yu nɔ ivin tink bɔt am. I tan lɛk ɔda tin.

Ɔmɔs tɛm a nid fɔ praktis dis?

Fɔs, du dis ɛgzampul fɔ lɛk 5 to 10 minit , tri ɔ 4 tɛm insay di de. Na mɔnin, midulnɛt, ɛn ivintɛm. Smɔl smɔl, yu de spɛn di tɛm we yu de du dis ɛgzampul. If yu want smɔl mɔ chalenj, yu kin du dis we yu de ol sɔntin lɛk buk na yu bɛlɛ. Dɔn yu go fil di buk de rayz ɛn fɔdɔm as yu bɛlɛ de rayz ɛn fɔdɔm.

Lɛk fɔ lan nyu tin, fɔ brith wit dayafragma kin tranga smɔl di fɔs tɛm we yu de praktis am. Bɔt tek sɔm minit dɛn ɛvride fɔ praktis dis nyu skil. I go gɛt bɔku bɛnifit fɔ yu ɔl yu wɛlbɔdi ɛn ɛp yu fɔ rilaks. If yu gɛt sik lɛk COPD, Asthma, ɔ Anxiety, i go fayn fɔ aks yu dɔktɔ ɔr fizik thɛrapist if dis we fɔ blo fayn fɔ yu ɛn aw fɔ du am.

So, wetin na di mɛsej we wi want fɔ kɛr go na os frɔm ɔl dis?

Dayafragmatik brith nɔto jɔs fɔ blo. Na simpul, bɔt pawaful we we fayn fɔ yu bɔdi ɛn yu maynd.

• Dis kin mek yu dayafragm strɔng, i kin mek i izi fɔ blo, ɛn i kin mek yu gɛt ɔksijɛn fayn fayn wan.
• Dis kin ɛp bak fɔ ridyus tin dɛm lɛk strɛs ɛn wɔri. Yu go fil fayn fɔ fil fri.
• I kin tranga smɔl fɔs, bɔt as yu de yus to am, yu kin mek dis pat pan yu ɛvride.
• If yu gɛt ɛni sik, i bɛtɛ ɛn i nɔ bad fɔ go to dɔktɔ bifo yu bigin dis we.

So, tek sɔm tɛm tide ɛn bigin fɔ praktis dis we fɔ blo. Yu go fil di difrɛns! A shɔ se i go mek big chenj na yu layf.

` Dayafragmatik Brith, Dayafragmatik Brith, Dayafragm, Brith Ɛgzampul, Strɛs, Wɔri, COPD, Asma, Lɔng Wɛlbɔdi