Yu dɔn ɛva tink bɔt aw yu de blo we yu de fil strɛs, fred, ɔ wɔri? Bɔku pan wi kin si se sɔntɛnde wi kin blo kwik ɛn shalo. Dis na wan we aw wi bɔdi kin ansa we wi strɛs. Bɔt yu no se if wi kɔntrol di we aw wi de blo ɛn blo fayn, wi go ebul fɔ kɔntrol dis strɛs? Na dat wi kin kɔl ‘breathing exercises’ ɔ ‘Breathwork’.
Wetin rili na wok we pɔsin de blo?
Pan ɔl we di wɔd ‘breathwork’ dɔn rili pɔpul dis biɛn tɛm, i nɔto nyu tin. Pipul dɛn dɔn de praktis dɛn kayn ɛksesaiz ya fɔ blo fɔ bɔku bɔku tawzin ia. I rili gɛt sɔntin fɔ du wit tin dɛn lɛk yoga.
Fɔ tɔk am simpul wan, dis min se wi de pul pɔyzin ɛn strɛs na wi bɔdi, ɛn blo tin fɔ it fɔ wi maynd ɛn bɔdi .
Tink bɔt yu bren lɛk pɔsin we de gayd yu. We yu fil strɛs, yu kin bigin fɔ blo shalo ɛn kwik kwik wan. Dis kin mek yu bɔdi nɔ gɛt bɔku ɔksijɛn. Na dis tɛm, di sikyɔriti gad na yu bren de tink se, "O, sɔntin nɔ rayt!" ɛn i de rɛdi yu wan ol bɔdi fɔ fɛt ɔ fɔ rɔnawe. Dis na wan prכsεs we de insay wi sεntri nεv sεstem.
Bɔt we yu tek yu tɛm bay wilful, blo dip, sloslo, ɛn dip, di mɛsej go go to da sikyɔriti gad de, "Natin nɔ de fɔ wɔri bɔt, ɔltin fayn." Dɔn di bren de tɛl di wan ol bɔdi fɔ rilaks, natin nɔ de fɔ fred. Dɔn da ‘fayt ɔ flay’ rispɔns de stɔp, ɛn di bɔdi kin bigin fɔ wok nɔmal wan bak.
Wetin na di we aw pɔsin kin blo? Wi go lan smɔl?
Bɔku difrɛn we dɛn de fɔ du dis ɛgzampul fɔ blo. Na sɔm pan dɛn.
1. Dip dip we yu de blo na yu bɛlɛ
Dis na di we we simpul ɛn we impɔtant pas ɔl. Put wan an pan yu bɛlɛ ɛn di ɔda wan na yu chɛst . Naw, blo smɔl smɔl tru yu nos. Yu fɔ fil se yu bɛlɛ de pan , pas fɔ fil yu chɛst. Dɔn, blo smɔl smɔl tru yu mɔt. As yu de blo, yu go fil se yu bɛlɛ de go bak insay.Dis de gi yu bɔdi dairekt signal fɔ rilaks.
2. 4-7-8 we fɔ du am
Dis na fayn we fɔ ɛp fɔ mek yu maynd kɔntinyu fɔ pe atɛnshɔn.
- Fɔs, blo tru yu nos fɔ kɔnt 4.
- Neks, ol da briz de fɔ kɔnt sɛvin .
- Fɔ dɔn, pul di briz sloslo, mek sawnd tru yu mɔt, fɔ kɔnt et.
Bikɔs di tɛm we pɔsin kin blo kin lɔng, i kin lɛf smɔl fɔ lɛ di briz we de na di lɔng dɛn kɔmɔt ɔlsay.
3. Ɔda we aw yu de blo na di nos
Dis kin ɛp fɔ balans di maynd ɛn bɔdi .
- Klos yu rayt nos wit di big an pan yu raytan.
- Naw tek dip briz tru di lɛft nos nɔmɔ.
- We yu de ol yu briz, lɔk di lɛft nos wit di indeks finga na yu raytan ɛn pul di briz tru di rayt nos.
- Stɔp fɔ smɔl tɛm, blo bak tru di rayt nos, chenj di sayd dɛn lɛk aw yu bin de du bifo, ɛn pul di briz tru di lɛft nos. Du dis bɔku tɛm.
4. Briz fɔ Faya
Dis na smɔl advans tɛknik , so i kin tek sɔm prɛktis. As yu de blo, rilaks yu bɛlɛ mɔsul dɛn . As yu de blo, yuz yu bɛlɛ mɔsul dɛn fɔ push di briz kɔmɔt kwik kwik wan. We yu du dis fayn, yu go fil kol na yu maynd.
5. Ɔlotropik Bretwɔk
Dis we ya fɔ rili bi ɔnda di gayd we wan instrɔkta we gɛt ɛkspiriɛns de gayd am . Nɔ tray fɔ du am yu wan.
Dis min se yu fɔ blo ɛn blo ɔltɛm, ɛn yu nɔ fɔ stɔp fɔ blo. Dɛn se dis kin mek di bɔdi gɛt bɔku ɔksijɛn ɛn mek di sɛl dɛn yɔŋ bak.
Wetin na di bɛnifit dɛn we dɛn we ya de gi?
Sɔntɛnde, strɛs kin mek wi fil se wi nɔ ebul fɔ du natin. Wi kin fil se wi nɔ ebul fɔ kɔntrol wisɛf. Bɔt we wi de pe atɛnshɔn pan fɔ blo, wi bɔdi kin gɛt chans fɔ pul da strɛs de ɛn kam bak to nɔmal. Di bɛnifit dɛn we dis kin gɛt na wi bɔdi ɛn maynd.
| Bɛnifit dɛn we pɔsin kin gɛt na in bɔdi | Bɛnifit dɛn we pɔsin kin gɛt we i de fil |
|---|---|
| Fɔ balans di blɔd prɛshɔn | Ridyus pan filin lɛk pwɛl hat ɛn wɔri |
| Fɔ gɛt dip slip | Fɔ mek yu maynd pe atɛnshɔn bɛtɛ |
| Fɔ ridyus strɛs wae kin kam wit pɔrsin wae gɛt post-traumatik strɛs disɔda (PTSD) . | Ridyus di tendency toward adikshɔn |
| Strɔng di wok we di respiratory system de du | Fɔ alaw wund dɛn na yu maynd fɔ wɛl |
| Fɔ mek di imyun sistɛm strɔng | Fɔ ebul fɔ luk layf fayn fayn wan |
| Rilis ɔf strɛs ɔmon dɛm frɔm di bɔdi | Fɔ fil gladi ɛn satisfay |
Ɛni bad tin ɔ prɔblɛm de we kin apin?
Yɛs, lɛk ɔl ɔda tin dɛn, sɔm tin dɛn de we wi nid fɔ no bɔt. Ɛspɛshali if yu na nyu pɔsin fɔ du dɛn tin ya, yu nid fɔ tek tɛm smɔl.
Di tin we impɔtant pas ɔl na fɔ nɔ fɔ du dɛn ɛgzampul ya pasmak, mɔ di wan dɛn we kɔmpleks, bikɔs if yu nɔ du dɛn di rayt we, dat kin mek yu gɛt bɔku bɔku briz, we na fɔ blo tumɔs.
Dis kin denja smɔl, bikɔs da tɛm de yu kin gɛt sɔm kayn sik lɛk:
| Simptom dɛm wae kin apin wae pɔrsin gɛt haypa ventilashɔn sityueshɔn | |
|---|---|
| - Diziz we pɔsin kin gɛt | - Di an, fut, ɛn an dɛn nɔ de fil fayn |
| - At bit we nɔ de bit ɔltɛm | - Di mɔsul dɛn we de spasm |
| - di vishכn de chenj biכs di כksijεn nכ de | - Fɔ yɛri wan ring na di yes |
Na smɔl tɛm nɔmɔ, di damej kin apin fɔ ɔltɛm bikɔs ɔksijɛn nɔ de na di bren. So, if yu gɛt ɛni wɛlbɔdi prɔblɛm (e.g. ay blɔd prɛshɔn, at sik, asma), i bɛtɛ ɛn i go fayn fɔ tɔk to yu dɔktɔ bifo yu bigin dis kayn ɛksesaiz.
Di ɔda tin na dat, dis tan lɛk we pɔsin de tink gud wan. Di tin we yu de pe atɛnshɔn pan rili impɔtant . If nɔys ɛn ɔda tin dɛn we de arawnd yu de ambɔg yu maynd, di tin dɛn we kin apin to dis kin stɔp. So i impɔtant fɔ pik ples we kwayɛt.
Mɛsej we dɛn kin kɛr go na os
- Breathwork na wan rili pawaful ɛn simpul we fɔ kɔntrol strɛs ɛn wɔri.
- If yu na nyu pɔsin pan dis, bigin wit wan simpul tɛknik lɛk Dip Abdominal Breathing.
- Yu fɔ no bɔt di prɔblɛm dɛn lɛk we yu de blo pasmak. Nɔ ɛva ɛksesaiz to di lɛvul we yu nɔ go fil fayn. Lisin to yu bɔdi.
- If yu gɛt ɛni sik, mek shɔ se yu go to yu dɔktɔ bifo yu bigin dɛn tin ya.
- Fɔ mek yu gɛt di bɛst rizɔlt, tray fɔ mek dis bi abit ɛvride. Ivin jɔs 5-10 minit insay wan de go du.
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