Fɔ blo na sɔntin we wi ɔl kin du ɔltɛm. Bɔt ɔmɔs pan wi rili de tink bɔt aw wi de blo? Bɔku tɛm, wi kin blo we wi nɔ no. Bɔt yu no se we wi de blo dip dip wan, dat kin mek wi bɔdi ɛn wi maynd gɛt wɛlbɔdi ɛn pis we wi nɔ go biliv? Tide wi go tɔk bɔt wan pan dɛn kayn we ya we rili simpul, bɔt we rili bɛnifit pɔsin fɔ blo. Dɛn kɔl dis dayafragmatik brith.
Fɔs, lɛ wi si, wetin na dis dayafragm?
Fɔ tɔk am simpul wan, di dayafragm na di mɔsul we impɔtant pas ɔl ɛn we de wok fayn pas ɔl na wi bɔdi fɔ mek wi ebul fɔ blo. Imajin se wan big mɔsul de we shep lɛk ambɔla we de sheb wi chɛst ɛn bɛlɛ. Dat na di dayafragm. I de jɔs dɔŋ wi lɔng dɛn. Dis mɔsul de muv ɔp ɛn dɔŋ we wi de blo ɛn kɔmɔt. di mכsul dεm na wi bεlε de εp bak wit dis, we de gi wi di trεnk fכ kכmplit di briz kכmכt na wi lכng.
So wetin i min fɔ blo we yu de yuz dis dayafragm?
Sɔm pipul dɛn kin kɔl dis bak "bɛlɛ brith." Bɔku tɛm, we wi de blo we wi nɔ no, mɔ we wi de wɔri ɔ strɛs, wi kin blo shalo ɛn dip te to wi chɛst. Dis min se wi nɔ de yuz di ful kapasiti we wi lɔng dɛn gɛt.
Bɔt we wi de yuz wi dayafragm fɔ blo, wi kin yuz wi dayafragm mɔsul bay wilful ɛn wit ɔl wi at fɔ tek dip briz. Jɔs lɛk we wi de blo balyɔn, i kin ful-ɔp frɔm di bɔt ɔp, dis we ya wi kin tek di maksimal amɔnt ɔf briz insay wi lɔng.
Di men tin dɛn we dɛn want fɔ du fɔ dis we na:
- Fɔ mek di dayafragm mɔsul strɔng .
- Fɔ slo di rit we pɔsin de blo ɛn ridyus di tray we i de tray fɔ blo.
- Fɔ ridyus di ɔksijɛn we di bɔdi nid.
- Fɔ ridyus di tray ɛn ɛnaji we yu nid fɔ blo.
Wetin mek i impɔtant fɔ mek sɔm pipul dɛn blo dis we?
Sɔm mɛdikal kɔndishɔn dɛn de, mɔ di sik dɛn we pɔsin kin gɛt we i de blo fɔ lɔng tɛm, we kin mek di dayafragm nɔ wok fayn. Wan fayn ɛgzampul na COPD (Chronic Obstructive Pulmonary Disease) .
Pɔsin wae gɛt dis sik lɛk COPD kin gɛt prɔblɛm fɔ blo ɛn i kin gɛt shɔt briz. we dis apin, di lכng dεm de swel εn di dayafragm de push dכn. I kin lɔs in shep we tan lɛk ambɔla ɛn i kin flat. Dis kin mek di dayafragm mɔsul wik, ɛn dis kin mek i nɔ ebul fɔ wok fayn. Dis min se di ɔda mɔsul dɛn na di nɛk ɛn chɛst fɔ bia di prɔblɛm we di briz de mek. Dis na tin we kin mek pɔsin taya bad bad wan. Dis ɛgzampul fɔ blo rili impɔtant fɔ pipul dɛn lɛk dis.
Wetin na di bɛnifit dɛn we dis we fɔ blo kin gɛt?
Dayafragmatik brith gɛt bɔku bɛnifit fɔ yu bɔdi. Lɛ wi tek tɛm luk sɔm pan dɛn.
| Di bɛnifit we i go gɛt | Wetin kin apin to am? |
|---|---|
| Fɔ mek di maynd kol | Dip, kwayɛt briz de ɛp di maynd ɛn bɔdi fɔ fil rilaks ɛn kol, ɛn dis kin mek di strɛs nɔ bɔku. |
| Blɔd prɛshɔn ɛn at rit we de go dɔŋ | We di bɔdi kol, di at sɛf kin fil am. Dis kin ɛp fɔ mek di at rit ɛn blɔd prɛshɔn go dɔŋ. |
| Di ɔksijɛn we de na di blɔd de go ɔp | bay we yu brith to di ful kapasiti na di lכng, di כksijεn we de go insay di bכdi de bכku. |
| I izi fɔ pul west gas dɛn | We yu pul di briz dip wan, i kin lɛf smɔl fɔ lɛ dɔti gas dɛn lɛk kabon dayɔgzayd we de na di lɔng dɛn kɔmɔt. |
| Fɔ ɛp di mɔsul dɛn we yu de du ɛksɛsayz | We yu blo fayn, yu mɔsul dɛn kin gɛt inof ɔksijɛn, we kin ɛp fɔ mek yu nɔ gɛt tin dɛn lɛk we yu de du ɛksɛsayz. |
Di tin we impɔtant pas ɔl na dat yu kin du dis we aw yu de blo ɛnitɛm, ɛnisay. I nɔ nid ɛni ikwipmɛnt ɔ spɛshal ples.
Dis we ya kin ɛp mɔ fɔ mek pɔsin fil fayn pan dɛn tin ya:
- Wɔri
- Asma we gɛt asma
- COPD we gɛt di sik
- Strɛs
Bɔt wan tin we wi fɔ mɛmba. Pan ɔl we dis na fayn we fɔ du tin, if yu gɛt wan sik, i nɔ fayn fɔ yuz dis nɔmɔ instead fɔ yuz di tritmɛnt we yu dɔktɔ tɛl yu fɔ du . Yu kin yuz dis as ɔda we fɔ mek yu fil fayn, wit di advays we yu dɔktɔ gi yu.
Okay, naw mek wi si aw fɔ du dis fayn fayn wan.
We yu fɔs bigin fɔ lan dis we, i kin izi fɔ du am we yu de ledɔm. Afta yu dɔn yus to am, yu kin du am sidɔm ɔp.
Aw fɔ du am we yu de ledɔm
1. Ledɔm na yu bak pan flat ples, lɛk bed ɔ flɔ. Put wan pilo ɔnda yu ed. Yu go si se i go fayn fɔ mek yu ni dɛn bɛn. Yu kin put pilo ɔnda yu ni dɛn bak if yu want.
2. Naw put wan an pan di ɔp pat na yu chɛst ɛn di ɔda an pan yu bɛlɛ usay di rib dɛn dɔn . we yu put yu an dεm dis we, yu go fil di dayafragm de muv we yu de blo.
3. Naw , blo smɔl smɔl tru yu nos . As yu de blo, yu bɛlɛ fɔ go bifo. Dis min se di an we de na yu bɛlɛ fɔ muf ɔp. Dis tɛm ya, tray fɔ kip di an pan yu chɛst stil as yu ebul .
4. Neks, purs yu lips laik se yu go wistle and exhale slow slow . As yu de blo, tayt yu bɛlɛ mɔsul dɛn ɛn pul yu bɛlɛ insay.Dɔn di an we de na yu bɛlɛ go go dɔŋ. Na dis tɛm, kip di an pan yu chɛst stil as yu ebul.
Aw fɔ du am we yu sidɔm na chia
Afta yu dɔn praktis smɔl, yu kin du dis ɛgzampul ivin we yu sidɔm na chia.
1. Sidɔm stret bɔt fayn na chia. Bɛn yu ni dɛn ɛn mek yu sholda, yu nɛk, ɛn yu ed rilaks.
2. Jɔs lɛk aw yu bin de du bifo, put wan an pan yu chɛst ɛn put di ɔda an pan yu bɛlɛ usay yu rib dɛn de dɔn .
3. Briz smɔl smɔl tru yu nos . Yu bɛlɛ fɔ opin ɛn di an we de na yu bɛlɛ fɔ push fɔ go bifo. Kip di an pan yu chɛst stil as yu ebul.
4. Naw, purs yu lip ɛn pul briz sloslo , we yu de pul yu bɛlɛ mɔsul dɛn insay.Di an we de na yu bɛlɛ go go insay bak. Kip di an pan yu chɛst stil as yu ebul.
A nid fɔ kɔntinyu fɔ praktis dis?
Yɛs, na fɔ tru. Lɛk ɛni nyu tin, dis go fil strenj smɔl te yu yus to am. Yu kin fil taya smɔl we yu fɔs bigin fɔ du dis ɛgzampul. Dat na nɔmal tin. Bɔt nɔ giv ɔp. As yu de kɔntinyu fɔ praktis, dis kɔrɛkt we aw yu de blo go bi natura to yu, ilɛksɛf yu nɔ no.
Fɔs, du dis ɛgzampul fɔ lɛk 5 to 10 minit, tri to 4 tɛm insay di de . Smɔl smɔl, yu kin mek di tɛm we yu de du dis bɔku. If yu want fɔ mek dis at, yu kin du di ɛgzampul bak we yu de ol sɔntin lɛk buk na yu bɛlɛ.
If yu gɛt wan sik lɛk COPD, asma, ɔr wɔri, e fayn fɔ tɔk to yu dɔktɔ fɔ si if dis we fɔ du tin fayn fɔ yu.
Mɛsej we dɛn kin kɛr go na os
- Dayafragmatik brith na di mכst efyushכn εn nכmal we fכ brith.
- Dis kin gi big rilif frɔm tin dɛm lɛk strɛs ɛn wɔri, ɛn i kin ɛp bak fɔ manej di kɔndishɔn dɛm we yu de blo lɛk COPD ɛn asma.
- Dis kin tan lɛk se i at smɔl ɔ i kin taya fɔ yus to fɔs, bɔt i kin izi fɔ yu if yu praktis fɔ shɔt tɛm ɛvride.
- If dɛn de trit yu fɔ wan mɛrɛsin, mek shɔ se yu tɔk to yu dɔktɔ bifo yu bigin dis ɛgzampul as sɔpɔtmɛnt tritmɛnt.
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