Thâwk lak dan dik i hria em? Diaphragmatic breathing thatna i zir dawn teh ang.

Thâwk hi kan tih reng reng a ni. Mahse, kan thawh dan hi engzat nge ngaihtuah tak tak? A tam zawkah chuan hriat lohvin kan thaw chhuak thin. Mahse, thawk thuk tak hian kan taksa leh rilruah hriselna leh thlamuanna mak tak a thlen thei tih i hria em? Vawiin hian chutiang thawk dan awlsam tak, mahse hlawkthlak tak pakhat chu kan sawi dawn a ni. Hei hi diaphragmatic breathing an ti a.

A hmasain, he diaphragm hi eng nge ni?

A awlsam zawngin sawi ila, diaphragm hi kan taksaa thawkna atana tha ber leh tha ber a ni. Kan rilru leh kan pum inthenna umbrella ang maia siam taksa peng lian tak a awm tih han ngaihtuah teh. Chu chu diaphragm a ni. Kan lung hnuai chiaha awm a ni. He muscle hi kan thawk luh leh chhuah hian a chho leh chho a. Kan pum chhunga thau (muscles) te pawhin hei hi a pui a, kan lung atanga boruak chu paih chhuak vek turin chakna min pe a ni.

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

Mi thenkhat chuan hei hi "belly breathing" an ti bawk. A tlangpuiin, hriat lohvin kan thawk a, a bik takin kan lungkham emaw, kan lungkham emaw hian thawk thuk lo, rilru chhungril thlenga thuk kan la thin. Chumi awmzia chu kan lung chakna zawng zawng kan hmang lo tihna a ni.

Mahse kan diaphragm hmanga kan thawh hian tumruh tak leh hriatthiam takin kan diaphragm muscle hmangin thawk thui tak kan la thin. Balloon kan inflate ang bawkin a hnuai lam atanga a rawn khat a, hetiang hian kan lung chhungah boruak tam ber kan lut thei a ni.

Hetiang kalphung hian a tum ber chu:

• Diaphragm muscle tichaktu .
• Thâwk chakna tihtlem leh thawk chhuahna atana thawhrimna tihtlem .
• Taksain oxygen mamawh a tihtlem .
• Thâwk lakna atana thawhrimna leh chakna mamawh tihtlem .

Engvangin nge mi thenkhat tan hetianga thawk hi a pawimawh?

Damdawi lam thil thenkhat, a bik takin hun rei tak chhunga thawkna lama natna awm te hian diaphragm hnathawh dan dik tak a tibuai thei a ni. Entirna ber chu COPD (Chronic Obstructive Pulmonary Disease) hi a ni.

COPD ang chi natna nei chuan thawk harsatna a nei thei a, thawk a harsa thei bawk. Chutiang a nih chuan lung a lo hring a, diaphragm chu a tla thla a ni. Umbrella ang maia a pianzia chu a hloh a, a flat ta a ni. Hei hian diaphragm muscle a tichak lo va, a thawk tha lo hle. Chumi awmzia chu, kawr leh rilru chhunga taksa peng dangte chuan thawk hahna chu an tuar a ngai tihna a ni. Hei hi thil hahthlak tak a ni. Hetiang mite tan hian he thawkna exercise hi a pawimawh hle.

He thawk dan hian eng hlawkna nge a neih?

Diaphragmatic breathing hian i taksa tan hlawkna tam tak a nei a. A then chu ngun zawkin han thlir ila.

Hetiang hmanrua hi a hnuaia dinhmunte hi hahdamna pe turin a \angkai hle a ni:

• Hlauhthawnna
• Asthma natna a ni
• COPD a ni
• Rimtawng

Mahse thil pakhat hriat reng tur. Hei hi hmanraw tangkai tak ni mah se, damdawi lam harsatna i neih chuan doctor-in a tih tur a tih ang chauh ai chuan hei chauh hi hman a tha lo Hei hi tihdamna dang atan hman theih a ni a, i doctor thurawn nen.

Awle, tunah chuan hei hi dik taka tih dan tur i lo en ang u.

Hetiang method hi i zir tan tirh hian muhil chunga tih a awlsam ber. I hman thiam hnuah chuan thut chungin i ti thei tawh ang.

Mut laia tih dan tur

1. I hnungzang chu hmun zau takah, khum emaw, leiah emaw mu rawh. I lu hnuaiah pillow dah la. I khup ben reng chu a nuam zawkin i hmu mai thei. I duh chuan i khup hnuaiah pillow i dah thei bawk.

2. Tunah chuan i kut pakhat chu i rilru chunglam ah dah la, kut dang chu i pum chhungah i ruh tawpna hmunah dah rawh . Hetianga i kut i dah chuan i thawk chhuah rualin diaphragm chu a che tih i hria ang.

3. Tunah chuan i hnar hmangin zawi zawiin thawk la . I thawk chhuah rualin i pum chu hmalam pan turin a zau tur a ni. Chumi awmzia chu i pum chunga kut chu a chho tur a ni. Hetih lai hian kut chu i rilruah a theih ang anga awm reng tum ang che .

4. A dawtah chuan i hmui chu whistle tum ang maiin purse la, zawi zawiin thawk chhuah rawh . I thawk chhuah rualin i pum ruhte kha khauh takin khauh la, i pum chu han hruai lut la, chutah chuan i pum chunga kut chu a tla thla ang. Hetih lai hian kut chu i rilruah a muang thei ang bera dah la.

Chair-a thu chunga tih dan tur

Tlemte practice hnuah chair-a thu chung pawhin he exercise hi i ti thei ang.

1. Chair-ah ding chungin mahse nuam takin thu rawh. I khup kha ben la, i ke, i kawr leh i lu chu hahdam takin dah rawh.

2. Tun hma ang bawkin i kut pakhat chu i rilruah dah la, kut dang chu i ruh tawpna i pum chungah dah rawh .

3. I hnar hmangin zawi zawiin thawk la . I pum chu a zau tur a ni a, i pum chunga kut chu hmalam pan tur a ni. I kut chu a theih ang anga i rilruah dah la.

4. Tunah chuan i hmui chu purse la, thawk chhuah zawi zawiin , i pum ruhte chu hruai lut chungin, i pum chunga kut chu a lut leh ang. I kut chu a theih ang anga i rilruah dah la.

Hei hi ka practice chhunzawm zel a ngai em?

Ni e, a dik tak zet. Thil thar dang ang bawkin hei hi i hman thiam hma loh chuan thil mak deuhin i hria ang. He exercise i tih tan tirh hian i chau deuh mai thei. Chu chu thil pangngai a ni. Mahse, beidawng suh. I practice chhunzawm zel chuan he thawk dan dik hi i hriat loh pawhin i tan chuan natural a lo ni tawh ang.

A tirah chuan he exercise hi minute 5 atanga 10 vel ti thin la, ni khatah vawi thum atanga vawi li . Zawi zawiin hetianga i tih hun hi i tipung thei a ni. Hei hi harsa zawka siam i duh chuan i pum chungah lehkhabu ang chi thil i vawn laiin exercise hi i ti thei bawk.

COPD, asthma, emaw lungkhamna ang chi natna i neih chuan he method hi i tan a tha em tih hriat nan i doctor nen inbiakna neih a pawimawh hle.