Diaphragm atanga thawk dan (Diaphragmatic Breathing) - Hemi chungchang hi awlsam takin han sawi ila!

‘Diaphragmatic Breathing’ tih hi i hre tawh em? ‘He thawk mak tak hi eng nge ni?’ tiin i ngaihtuah mai thei. A nihna takah chuan kan hriselna atana thawk dan awlsam tak, mahse pawimawh tak a ni. A tam zawkah chuan thaw pawh kan la tha lo. Chuvangin, vawiin hian diaphragmatic breathing chu eng nge a nih, engvangin nge kan tan a pawimawh tih leh engtin nge kan tih dik tak tih kan sawi dawn a ni. Inpeih?

He diaphragm hi eng nge ni?

A awlsam zawngin sawi ila, diaphragm hi kan lung hnuai lama thu, umbrella ang maia siam, taksa peng lian tak, chak tak a ni. I rilru leh i pum inthenna hmun angin ngaihtuah rawh. He diaphragm hi kan thawk chhuah huna hnathawk tha ber muscle a ni. I pum chhunga thau te hian he diaphragm hi thawk chhuah tir turin a pui bawk a, chu chu i lung atanga boruak chhuah tir a pui tihna a ni. Chuti a nih chuan hei hi kan taksa peng pawimawh tak a ni lawm ni?

Chuti a nih chuan, he diaphragm hmanga thawk hi eng nge a awmzia?

Diaphragmatic breathing tih awmzia chu fimkhur takin i diaphragm hmangin thawk thuk tak i hmang tihna a ni. Kan thaw dan pangngaia kan thawh hian kan lung chakna zawng zawng kan hmang lo a ni lawm ni? A chanve ang maiin. Mahse hetianga kan thawh hian kan lung (lungs) a full capacity (100%) chu kan hmang thei a ni. Eng thil nge thleng dawn tih i lo en ang u?

• Diaphragm chu a chak zual sauh sauh a. Exercise i tih hian i kut leh ke ruh te chu a chak zawk ang bawkin.
• I thawk chakna i tihhniam hian thawk chhuahna atana thawhrimna i tihtlem phah a ni. Ngaihtuah teh, hlauthawng taka thawk chhuah ai chuan muangchangin i thawk a ni.
• Taksa mamawh oxygen a ti tlem a ni. Chu chu thawhrimna tlem zawk leh chakna tlem zawkin i thawk thei tihna a ni .

Hei hi ‘belly breathing’ an ti bawk a, a chhan chu i thawk chhuah hian i rilru aiin i pum a kal hmasa zawk a ni. Mi thenkhat chuan ‘belly breathing’ an ti bawk. Chu chu i hre tawh ngei ang.

Natna thenkhatin diaphragm hman a ti harsa em?

Ni e, a ni thei. A bik takin hun rei tak chhunga thawkna lama harsatna nei COPD ang chi, Chronic Obstructive Pulmonary Disease tihna nei tan chuan diaphragm hnathawh that a harsa thei hle.

Ngaihtuah teh, COPD vei tu emaw chuan an lungah boruak a tang a, chu chuan a chhuak tha thei lo mai thei. Thil thleng chu he boruak tang hian diaphragm chu a hnuai lamah a nawr thla a ni. Balloon chu a rit zawnga dah a nih ang bawkin balloon chu a inzawm khawm thin. Tichuan diaphragm chu a chung leh a hnuai lam a kal tha thei lo, chu chu a inzawm khawm thei lo va, a zau thei lo tihna a ni. Chuvangin, kawr leh rilru chhunga thau te hian thawkna hna hi an thawk tam zawk a ngai a ni. Chuvang chuan COPD ang chi natna nei te diaphragm chu a chak lo thei a, a flat thei bawk a, a efficiency pawh a tlahniam thei bawk. Chu chu sual a ni lo maw? Chutiang a lo thlen chuan thawk a harsa hle.

Hetianga thawk lak hian eng hlawkna nge a neih?

Tunah chuan he diaphragmatic breathing method hi i tih hian i taksain eng hlawkna nge a hmuh dawn tih i lo en ang u. I ngaihtuah phak loh thil tam tak a awm!

• I rilru hahdam leh chhuah zalen turin a pui che a ni. Hei hi i stress emaw, i lungkham emaw hunah a tangkai hle. Massage i dawng ang maiin a lang.
• Exercise hian taksa ruh hnathawh a tichak a, a tul lo taka rilru hahna a veng bawk.
• I thisena oxygen awm zat a tipung a ni. Hei hi a pawimawh hle a, a chhan chu kan taksaa cell tin hian oxygen an mamawh vek a ni.
• Taksa hian lung atanga gas bawlhhlawh (carbon dioxide ang chi) awlsam takin a paih chhuak thei a ni.
• Thisen sang tihhniam nan a pui . Hei hi thisen sang nei tan chuan chanchin lawmawm tak a ni.
• Hei hian heart rate a ti hniam bawk a, thinlung chu chawlh hahdam tlem a pe bawk.

He thawk dan hian eng ang dinhmun nge a puih?

Diaphragmatic breathing hian thawk harsa ti thei symptoms thlentu condition thenkhatah a pui thei a ni. Entirna thenkhat chu:

• Lungkhamna hi hlauhna leh lungkhamna awm reng a ni .
• Asthma natna a ni . Hei hian asthma vei te chu an thawk dan a titha thei a ni.
• Kan sawi tawh ang khan condition chu ``(COPD)`` a ni.
• Rimtawng . Hei hi tunlaia mi tam takin harsatna an tawh chu a ni.

Mahse thil pakhat hriat reng a pawimawh. He thawk dan hian heng natnate hi a pui thei a, mahse enkawlna pakhat chauh anga hman erawh a tha lo. Doctor-in a rawtna damdawi dang bakah hian he technique hi hman a finthlak hle. Hrethiam e?

Engtin nge he diaphragmatic breathing exercise hi i tih thin? (A thut lai chuan)

He diaphragmatic breathing technique hi i zir hmasak ber hian muhil chunga tih a awlsam ber. Hetiang hian tih dan tur kan rawn tarlang e, a awlsam hle mai:

1. Hmun zau takah (khum emaw, leiah mat fai emaw) hmai chungin mu rawh. I khup ben la, i lu hnuaiah thil pakhat (pillow ang chi) dah rawh. I duh chuan i ke tan a awlsam zawk nan i khup hnuaiah pillow i dah thei bawk.

2. I kut pakhat chu i rilruah dah la, pakhat chu i pum chungah dah la , i ruh tawpna hnuai chiah , chu chu i pum bul tanna hmun a ni. I diaphragm chu a che tih i hre mai ang.

3. Tunah chuan zawi zawiin i hnar hmangin thawk la. Chutianga i tih lai chuan i pum chu hmalam pan tur a ni a, chu chu i pum chunga kut chu a tho tur a ni tihna a ni. I kut chu a theih ang anga i rilruah dah tum ang che . Hei hi a pawimawh ber a ni.

4. Tichuan, i pum ruhte kha khauh la, zawi zawiin i hmui hmangin thawk chhuak la, i thaw chu i pum chhungah hruai lut rawh. I kâ hmanga thawk i chhuah rual chuan i hmui chu tlem han hawng la, zawi zawiin boruak chu thawk chhuak la, ‘uh...’ tih ri chhuak rawh. HeiTin, `(Pursed Lip Breathing Technique)` an ti bawk. Tichuan pum chunga kut chu a chhuk tur a ni. Hetah hian kut chu a theih ang anga rilruah dah reng a pawimawh bawk .

Diaphragmatic breathing (thut laiin) .

Mut chunga tih i thiam tawh chuan chair-a thu chung pawhin he thawk dan hi i ti thei bawk. Tichuan office-a i awm lai pawhin rei lo te chhung chu i ti thei tawh ang.

1. Chair-ah hahdam takin thu rawh. I khup kha ben la, i ke, i lu leh i kawr chu hahdam leh hahdam takin dah rawh. I rilru hahdam ang maiin.

2. Tun hma ang bawkin i kut pakhat chu i rilruah dah la, kut dang chu i pum chungah (i ruh tawpna hnuai lam chiah) dah la.

3. I hnar hmangin zawi zawiin thawk la. Chumi hnuah chuan i pum chu hmalam pan tur a ni a, i kut chu a rawn nawr chhuak tur a ni. I kut chu a theih ang anga i rilruah dah la.

4. Tichuan, i pum ruhte kha khauh takin khauh la, i pum a rawn luh leh rualin i hmui hmangin zawi zawiin thawk chhuah la, hetah pawh hian i rilruah kut chu a muang thei ang bera dah tur a ni

Hei hi i thiam a ngai em?

Ni chiah e! Bike khalh emaw, tui chawi emaw zir ang mai a ni. Diaphragmatic breathing i practice tam poh leh a awlsam zawk. A tirah chuan i diaphragm hman dik tur chuan thawhrimna tlem a mamawh tih i hmu ang. ‘Aw, hei hi ka ti thei lo’ tih pawh i ngaihtuah mai thei. He exercise i tih tan tirh hian i chau deuh mai thei. Mahse, beidawng suh. I practice chhunzawm zel chuan diaphragmatic breathing chu i pianphung anga i tih theih thil a lo ni ang a, ngaihtuah pawh ni lovin. Thil dang ang mai a ni.

Hetiang hi vawi engzat nge practice ka mamawh?

A tirah chuan he exercise hi minute 5 atanga 10 vel , ni khatah vawi thum emaw vawi li emaw ti thin ang che. Zing lamah te, chawhnu lamah te, tlai lamah te. Zawi zawiin he exercise i tih hun hi tipung rawh. Challenge tlem tal i duh chuan i pum chungah lehkhabu ang chi thil i vawn laiin i ti thei ang. Tichuan i pum a lo sang leh a tlak ang zelin lehkhabu chu a lo sang chho leh a tla tih i hre ang.

Thil thar zir ang bawkin, diaphragmatic breathing hi i practice hmasak bernaah chuan a harsa deuh thei. Mahse ni khatah minute tlemte hmang la, he thiamna thar hi practice rawh. I hriselna zawng zawng tan hlawkna tam tak a nei ang a, i chawlh hahdam theih nan a pui bawk ang. COPD, Asthma, emaw Anxiety ang chi natna i neih chuan he thawk dan hi i tan a tha em tih leh i tih dan tur i doctor emaw physical therapist emaw zawt la a tha ber.

Chuti a nih chuan, heng zawng zawng atang hian eng thuchah nge kan in lama kan hruai duh chu?

Diaphragmatic breathing hi thawk mai ni lovin a tam zawk. Technique awlsam tak, mahse chak tak a ni a, i taksa leh i rilru tan pawh a tha hle.

• Hei hian i diaphragm a tichak a, thawk a ti awlsam a, oxygenation a ti tha bawk.
• Hei hian stress leh lungkhamna ang chi thil tihziaawmna kawngah pawh nasa takin a pui bawk. Rin loh takin thlamuanna a siam che.
• A tir lamah chuan a harsa deuh mai thei, mahse i thiam deuh deuh chuan hei hi i nitin nunphungah i siam thei a ni.
• Damdawi lam harsatna i neih chuan he hmanrua hi i tan hmain damdawi lam thurawn lak hmasak a tha ber a, a him ber bawk.

Chuvangin, vawiin hian hun engemaw chen hmang la, he thawk dan hi practice tan rawh. A danglamna chu i hre mai ang! I nunah danglamna nasa tak a thlen ngei ka ring.

` Diaphragmatic Breathing, Diaphragmatic Breathing, Diaphragm, Thlawhna Exercise, Stress, Lungkhamna, COPD, Asthma, Lung Health