Sɔntɛnde yu kin fil lɛk se yu nɔ de blo fayn? Yu tink se yu nɔ ebul fɔ blo wantɛm wantɛm we yu taya smɔl, we yu de klaym stej, ɔ ivin we yu jɔs tinap? Tide wi go tɔk bɔt wan rili simpul ɛn rili yusful we fɔ kɔntrol yu brith we yu nɔ de wɔri. Wi de kɔl dis ‘Pursed Lip Breathing’. I tan lɛk se yu de du ɛksɛsayz fɔ blo.
Fɔ tɔk am simpul wan, wetin na Pursed Lip Breathing?
Pursed lip breathing na wan rili izi we fɔ kɔntrol di shɔt briz. I de mek yu ebul fɔ slo yu brith ɛn mek ɛni briz fayn fayn wan. Dis min se yu lɔng dɛn kin gɛt mɔ ɔksijɛn tru dis we. Imajin se i nɔ izi fɔ yu fɔ blo wantɛm wantɛm. Bifo yu panik ɛn blo kwik, if yu yuz dis we, yu go fil fri kwik.
Wetin na di difrɛn we dɛn we wi kin blo nɔmal wan?
Wi ɔl nɔ de blo di sem we. Di we aw wi de blo kin chenj dipen pan di tin we de apin. Lɛ wi luk sɔm pan di men we dɛn fɔ blo.
| Di we aw pɔsin kin blo | Simply put, dis na wetin de hapun... |
|---|---|
| Yupnɛa | Dis na aw wi de blo nɔmal wan, natin nɔ de fɔ du am, ɛn wi nɔ de tray fɔ du am. Wi nɔ de ivin tink bɔt am, i kin apin ɔtomɛtik wan. |
| Hyperpnea we de mek pɔsin fil fayn | Dis min se wi de blo dip dip wan ɛn kwik kwik wan. Wi nid fɔ blo dis we we wi de du ɛksasaiz, bifo wi es wet, ɔ we wi de go na say we gɛt mawnten dɛn. |
| Dayafragmatik brith (Bɛlɛ Breathing) . | insay dis, wi kin yuz wi dayafragm (di big mכsul we de dכn di lכng) fכ tek dip briz. Dɛn kɔl dis we yu de blo na yu bɛlɛ. |
| Costal Breathing we yu de blo | Insay dis, wi kin yuz di mɔsul dɛn we de bitwin di rib dɛn. Dis na we fɔ blo smɔl. |
Udat dis Pursed Lip Breathing we de bɛnifit pas ɔl?
If yu lan fɔ kɔntrol di we aw yu de blo, dat kin rili bɛnifit ɛnibɔdi. Bɔt if yu gɛt prɔblɛm wit yu lɔng, dis we fɔ du tin impɔtant fɔ yu mɔ . Fɔ ɛgzampul:
- Asma we gɛt asma
- COPD (Chronic Obstructive Pulmonary Disease) - Dis na wan sik wae de kam pan pɔrsin fɔ lɔng tɛm.
- di pulmonary fibrosis - Dis na di kכndyushכn we di tisu na di lכng dεm de tik.
Bɔrku tɛm, pipul dɛm wae gɛt dis kayn sik kin gɛt prɔblɛm fɔ blo. Pursed Lip Breathing kin briŋ big rilif to dɛn.
Wetin mek dis we fɔ blo impɔtant so?
Bɔku bɛnifit dɛn de fɔ dis simpul we fɔ du tin.
- I de mek di briz go fayn: I de mek di briz we de go insay ɛn kɔmɔt na di lɔng dɛn wok fayn fayn wan.
- I de pul di stɛp briz we dɔn trɔp na di lכng: Insay sɔm lכng sik dεm, di sεl briz nɔ kin kɔmɔt kכmplit wan we i de blo. Dis we ya de ɛp fɔ pul da stayl briz de kɔmɔt.
- I de mek di say dɛn we di briz de blo opin fɔ lɔng tɛm: Dis de mek di tray we pɔsin kin tray fɔ blo nɔ bɔku.
- I de slo fɔ blo: We yu mek di tɛm we yu de blo lɔng, di wan ol briz de go dɔŋ, we de ɛp fɔ mek yu maynd kol.
- I de mek di briz fayn: I de pul ol briz ɛn alaw nyu briz (we gɛt bɔku ɔksijɛn) fɔ kam insay.
- I de mek pɔsin fil fri kwik kwik wan we i nɔ de blo fayn.
- I de mek di wan ol bɔdi ɛn maynd rilaks.
Ɛspɛshali fɔ pipul dɛn we gɛt sik lɛk COPD, dis kin mek am izi fɔ tek mɔ ɔksijɛn ɛn pul di kabon dayɔgzayd we nɔ nid.
Ustɛm yu fɔ yuz dis we?
Yu kin yuz dis we we yu de du di tin we at pas ɔl pan ɛnitin we yu de du fɔ yu bɔdi. Fɔ ɛgzampul:
- We yu de ledɔm bifo
- We yu de es wan wet
- We yu de waka fast fast
- We yu de klaym stej
- We yu de du ɛksɛsayz
Bɔt di bɛst tin na fɔ praktis dis tɛknik fɔ yusɛf, ivin we yu jɔs sidɔm rawnd, te i bi natura. Yu kin praktis dis we yu de wach TV, rid buk, ɔ wet na layn. Dɔn, we yu si se yu gɛt prɔblɛm fɔ blo wantɛm wantɛm, yu go mɛmba fɔ du am ɔtomɛtik wan.
Okay, so aw ɛksaktɔli yu de du dis?
Dis na tin we rili izi fɔ du. Lɛ wi si aw fɔ du am stɛp bay stɛp.
| Step dɛn we yu fɔ du | Wetin fɔ du |
|---|---|
| Step 1: Rilaks. | Fɔs, rilaks di mɔsul dɛn na yu nɛk ɛn yu sholda. Nɔ fred. Du dis we yu sidɔm na chia ɔ ledɔm na bed. |
| Step 2: Briz insay. | Klos yu mɔt ɛn blo smɔl smɔl tru yu nos. Kɔnt fɔ tu sɛkɔn (wan, tu) na yu maynd. Yu nɔ nid fɔ tek big briz, jɔs nɔmal briz go du. Yu go fil se yu bɛlɛ de go bifo as yu de blo. |
| Step 3: Purse yu lip | Naw, strɛch yu lip dɛn fɔ go bifo smɔl, lɛk se yu de blo pan ɔt tipɔt ɔ yu de tray fɔ blo briz, ɛn mek wan smɔl ol. Nɔ prɛs yu lip dɛn togɛda. |
| Step 4: Put di briz. | Briz kɔmɔt rili sloslo, sloslo, tru di lip dɛn we dɛn dɔn purs. Kɔnt na yu maynd fɔ 4 sɛkɔn ɔ mɔ (wan, tu, tri, 4...) . Yu fɔ blo fɔ lɔng tɛm pas aw yu de blo.As yu de blo, yu go fil se yu bɛlɛ de muf insay. |
Na sɔm advays dɛn ya fɔ yus to dis.
I kin fil strenj smɔl we yu de du dis fɔs, bɔt as yu de yus to am ɛvride, i go rili izi fɔ yu.
- Nɔ fos yu fɔ pul di briz.Mek di briz kɔmɔt sloslo ɛn natin nɔ de fɔ du am.
- Ɔltɛm pul di briz fɔ lɔng tɛm pas aw yu de blo. (e.g. 2 sɛkɔn insay, 4 sɛkɔn aut)
- Briz insay ɛn kɔmɔt sloslo ɛn izi wan te yu gɛt kɔmplit kɔntrol pan aw yu de blo.
Aw lɔng dis kin tek?
I go tek sɔm tɛm fɔ mek dis bi natura. Di bɛst tin fɔ du na fɔ praktis dis 4 ɔ 5 tɛm insay di de, fɔ lɛk 5 to 10 minit wan tɛm . We yu dɔn no bɔt dis we aw yu de blo, yu kin du am nɔmɔ we yu nid fɔ du am.
Wetin na di risk ɛn tin dɛm fɔ no bɔt wit dis we?
No big risk nɔ de wit dis we fɔ du tin. Bɔt if yu gɛt prɔblɛm wit yu lɔng, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu bigin fɔ du nyu tin lɛk dis.
- If yu fil diziz (vertigo) ɔ layt ed we yu de du dis ɛgzampul, stɔp fɔ sɔm tɛm ɛn rɛst.
- Di tin we impɔtant pas ɔl na dat, Pursed Lip Breathing nɔto mɛrɛsin fɔ yu lɔng sik. I kin jɔs ɛp fɔ kɔntrol di sik dɛn fɔ sɔm tɛm. Yu fɔ yuz di mɛrɛsin we yu dɔktɔ dɔn tɛl yu lɛk aw dɛn tɛl yu fɔ yuz.
Ustɛm yu fɔ go to dɔktɔ?
I rili impɔtant: If yu dɔn de praktis dis we aw yu de blo fɔ lɛk 10 minit ɛn yu nɔ de blo fayn, ɔ if yu sik de wɔs, go na di ɔspitul we de nia yu in Imejɛnsi Tritmɛnt Yunit (ETU) wantɛm wantɛm.
Wetin na di difrɛns bitwin Bɛlɛ Briz ɛn Pursed Lip Breathing?
Bɛlɛ brith na di sem wit dayafragmatik brith, we wi bin dɔn tɔk bɔt. Insay de, wi kin praktis fɔ blo bay we wi de yuz di dayafragm mɔsul. I nid fɔ praktis smɔl.
Bɔt Pursed Lip Breathing na wan we we simpul ɛn kwik fɔ lan. I nɔ nid ɛni spɛshal trenin fɔ di mɔsul dɛn. I kin mek yu brith slo wantɛm wantɛm ɛn mek i ebul fɔ mek ɔksijɛn go na yu lɔng.
Dis fayn fɔ wɔri?
Yɛs, na fɔ tru. Risach dɔn ivin sho se Pursed Lip Breathing na fayn we fɔ ridyus strɛs ɛn wɔri ɛn mek yu maynd kol. We wi fil se wi de wɔri ɔ fred, di we aw wi de blo kin go ɔp ɔtomɛtik wan. If wi no se wi de yuz dis we da tɛm de, wi kin kɔntrol di we aw wi de blo ɛn wi kin fil fayn.
Mɛsej we dɛn kin kɛr go na os
- Pursed Lip Breathing na wan rili simpul ɛn fayn we fɔ kɔntrol di shɔt briz.
- Dis kin gi big rilif, mɔ fɔ di wan dɛn we gɛt sik dɛn na dɛn lɔng lɛk asma ɛn COPD.
- Di men tin we yu fɔ mɛmba: blo tru yu nos fɔ 2 sɛkɔn, purs yu lip, ɛn blo smɔl smɔl fɔ 4 sɛkɔn ɔ mɔ.
- Praktis dis bɔku tɛm insay di de fɔ mek i bi yu abit. Dɔn yu go ebul fɔ du am ɔtomɛtik wan we yu nid fɔ du am.
- If dis we ya nɔ de mek yu nɔ ebul fɔ blo fayn, go na ɔspitul in Imejɛnsi Tritmɛnt Yunit (ETU) wantɛm wantɛm.
- I rili impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu bigin ɛni nyu ɛksesaiz ɔ we fɔ du am, mɔ if yu gɛt wan sik.
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