A chang chuan thawk harsa ang maiin i inhria em? Tlemte i chau lai te, stairs i chhoh lai te, a nih loh leh i ding reng lai pawhin thawk harsa i ti nghal em? Vawiin hian lungngai lova thawk control dan awlsam tak leh tangkai tak tak kan sawi dawn a ni. Hei hi ‘Pursed Lip Breathing’ kan ti a. Thâwk lakna exercise ang mai a ni.
A awlsam zawngin Pursed Lip Breathing tih hi eng nge ni?
Pursed lip breathing hi thawk hahna control awlsam tak a ni. I thawk chakna a ti hniam thei a, thawk pakhat zel pawh a ti awlsam zawk bawk. Hei hian i lung hian he method hmang hian oxygen tam zawk a hmu tihna a ni. Thâwk harsa i nei thut mai ang tih han ngaihtuah teh. Hlauthawng leh thawk rang ai chuan he hmanrua hi i hman chuan hahdamna i nei thuai ang.
Kan thawk dan hrang hrang chu engte nge ni?
Kan thaw hi a inang vek lo. Kan thawk dan hi thil awmdan azirin a danglam thin. Thâwk hman dan tlangpui thenkhat han thlir ila.
| Thâwk lak dan | A awlsam zawngin, hei hi a thleng thin... |
|---|---|
| Eupnea chuan a ti a | Hei hi kan thawk dan pangngai, pianphung anga, theihtawp chhuah lovin kan thawk a ni. Kan ngaihtuah pawh kan ngaihtuah ngai lo, automatic in a thleng thin. |
| Hyperpnea (Hyperpnea) a ni | Chumi awmzia chu thûk tak leh rang takin kan thawk tihna a ni. Exercise kan tih hian emaw, rit kan chawi hma emaw, tlangram hmuna kan kal dawn emaw hian hetiang hian kan thawk a ngai a ni. |
| Diaphragmatic hmanga thawk (Belly Breathing) hmanga thawk chhuah . | Hetah hian kan diaphragm (lung hnuai lama taksa peng lian tak) chu fimkhur takin thawk kan la thei a ni. Hei hi pum chhunga thawk (abdominal breathing) an ti. |
| Costal Thâwk chhuah | Hetah hian ruh inkar ruh (muscles) kan hmang thin. Hei hi thawk dan thuk lo deuh a ni tlangpui. |
He Pursed Lip Breathing method hi tute tan nge a hlawkpui ber?
I thawk dan thunun zir hi tu tan pawh a hlawkpui tak zet a ni. Mahse, lung natna i neih chuan he method hi i tan a pawimawh zual hle . Entir nan:
- Asthma natna a ni
- COPD (Chronic Obstructive Pulmonary Disease) - Hei hi hun rei tak chhung lung natna a ni.
- Pulmonary fibrosis - Hei hi lung chhunga tissue te a thim thinna a ni.
Heng natna vei te hian thawk harsa an ti fo thei. Pursed Lip Breathing hian an tan hahdamna nasa tak a thlen thei a ni.
Engvangin nge he thawk dan hi a pawimawh em em?
Hetiang hmanraw awlsam tak hian hlawkna tam tak a nei a ni.
- Ventilation a ti tha: Lung chhunga boruak lut leh chhuak chu a ti awlsam zawk.
- Lung chhunga boruak bawlhhlawh tang chu a thawk chhuak: Lung natna thenkhatah chuan thawk chhuah hian boruak bawlhhlawh chu a chhuak kim lo. Hetiang hmanrua hian chu boruak bawlhhlawh chu hnawhchhuah nan a pui a ni.
- Thlawhna kawng a inhawng rei zawk: Hei hian thawk lakna atana thawhrimna a ti tlem a ni.
- Thâwk chakna a ti hniam: Thâwk chhuah hun a rei chuan thawk chhuah zawng zawng a tlahniam a, chu chuan rilru a ti thlamuang thei a ni.
- Thâwk dan a titha: Thli hlui a chhuah tir a, boruak thar (oxygen tamna) a lut thei bawk.
- Thâwk hahna aṭanga chhanchhuahna a pe nghal.
- Taksa leh rilru pum puiah hahdamna a thlen a ni.
A bik takin COPD ang natna vei tan chuan hei hian oxygen tam zawk lak a awlsam phah a, carbon dioxide tul lo tak chu a thawk chhuak thei bawk.
Engtikah nge he hmanrua hi i hman ang?
Taksa tihchakna eng pawha harsa ber i tih hunah he method hi i hmang thei ang. Entir nan:
- Hma lam pan a nih chuan
- Weight a chawi lai hian
- Kal chak taka kal lai hian
- Staircase a chhoh dawn chuan
- Exercise i tih hian
Mahse a tha ber chu he technique hi nangmah chauhin practice la, i thut mai mai lai pawhin, a natural a nih hma loh chuan. Hei hi TV en lai te, lehkhabu chhiar lai te, line-a nghah lai te hian i practice thei a ni. Tichuan, thawk harsatna i neih nghal chuan i tih tur chu i hrechhuak nghal mai ang.
Okay, chuti a nih chuan engtin tak nge hetiang hi i tih?
Hei hi tih a awlsam hle. Step by step khata tih dan tur i lo en ang u.
| Step hrang hrang | Eng nge tih tur |
|---|---|
| Step 1: Chawlh hahdam rawh. | A hmasa berin i kawr leh i ke ruhte chu ti hahdam rawh. Hlauthawng suh. Chair-a thu emaw, khumah mu emaw pawhin hetiang hian ti rawh. |
| Step 2: Thâwk la. | I hmui kha khar la, i hnar hmangin zawi zawiin thawk la. Rilru lamah second hnih (khat, pahnih) chhiar rawh . Thâwk lian tak lak a ngai lo, thawk pangngai chauh chuan a ti thei ang. I thawk chhuah rualin i pum chu hmalam a pan tih i hre ang. |
| Step 3: I hmui chu purse rawh | Tunah chuan, i hmui chu hmalam hawiin tlem han phar la, teapot lum takah emaw, thlipui tleh tum ang maiin emaw, khur te tak te siam rawh. I hmui kha hmet tlat suh. |
| Step 4: Thâwk chhuah. | Zawi zawiin, zawi zawiin, hmui pursed hmangin thawk chhuak rawh. Second li emaw a aia rei emaw chhung rilru lamah chhiar la (pakhat, pahnih, pathum, pali...) . I thawk chhuah aiin i thawk chhuak rei tur a ni a, i thawk chhuah rualin i pum chu chhung lam hawiin a kal tih i hria ang. |
Hei hi i thiam theih nan tips thenkhat kan rawn tarlang e.
Hetianga i tih hian a tir lamah chuan thil mak deuhin a lang thei a, mahse nitin i tih thiam deuh deuh chuan i tan a awlsam hle ang.
- Thawhrim takin thawk chhuak suh.Thâwk chu zawi zawiin leh natural takin chhuah tir rawh.
- I thawk chhuah aia rei thawk chhuak fo thin ang che. (e.g. second 2 chhung, second 4 chhuak)
- I thawk dan i thunun theih vek hma loh chuan zawi zawiin leh awlsam takin thawk lut leh chhuak rawh.
Hei hian eng chen nge a daih?
Hei hi thil awmdan pangngai a nih theih nan hun engemaw chen a la ngai dawn a ni. A tha ber chu ni khatah vawi li emaw vawi nga emaw, vawi khatah minute 5 atanga 10 vel practice hi a ni . He thawk dan hi i hriat chian tawh chuan i mamawh hunah chauh i ti thei ang.
Hetiang hmanrua hmang hian eng hlauhawmna leh hriat tur nge awm?
Hetiang method hmang hian risk lian tham a awm lo. Amaherawhchu, lung natna i neih chuan hetiang thil thar i tan hma hian i doctor nen inbiak hmasak phawt a tha .
- He exercise i tih lai hian i lu a na (vertigo) emaw, i lu a na emaw i tih chuan rei vak lo chawlhsan la, chawlh hahdam rawh.
- A pawimawh ber chu Pursed Lip Breathing hi i lung natna damdawi a ni lo. Hun eng emaw chen atan a symptoms control nan chauh a pui thin. I doctor-in damdawi a pek chu a tih angin i hmang tur a ni.
Engtikah nge damdawi lam thurawn i lak ang?
Pawimawh tak: He thawk dan hi minute 10 vel i practice tawh a, i thawk a tha lo a nih chuan, emaw, i dinhmun a chhe zawk a nih chuan, damdawi in hnai ber Emergency Treatment Unit (ETU)-ah kal nghal rawh.
Belly Breathing leh Pursed Lip Breathing hi eng nge an danglamna?
Belly breathing hi diaphragmatic breathing nen a inang a, a hmaa kan sawi tawh kha. Chutah chuan diaphragm muscle hmangin thawk kan practice thin. Practice tlem a ngai a ni.
Mahse Pursed Lip Breathing hi zir dan awlsam zawk leh rang zawk a ni. Muscle training bik a ngai lo. I thawk chakna a tikhawtlai nghal thei a, i lung chhunga oxygen luh theihna kawngah a thawk tha zawk thei bawk.
Hei hi lungkhamna atan a tha em?
Ni e, a dik tak zet. Research pawhin Pursed Lip Breathing hi stress leh lungkhamna tihziaawmna leh rilru tihmuangtu tha tak a ni tih hmuhchhuah a ni. Kan lungkham emaw, hlauhna emaw kan neih hian kan thawk chakna chu a sang nghal vek a ni. Chutih lai chuan fimkhur taka he method hi kan hman chuan kan thawk dan pawh a control a, hahdamna nasa tak kan nei thin.
Take-Home Thuchah a ni
- Pursed Lip Breathing hi thawk hah lutuk control dan awlsam leh tangkai tak a ni.
- Hei hian hahdamna nasa tak a pe a, a bik takin lung natna, asthma leh COPD nei tan chuan.
- Hriat tur pawimawh ber chu: second 2 chhung i hnar hmangin thawk la, i hmui chu purse la, second 4 emaw a aia rei emaw chhung chu zawi zawiin thawk chhuak rawh.
- Hei hi ni khatah vawi tam tak practice la, tih danah siam rawh. Tichuan i mamawh hunah automatic in i ti thei tawh ang.
- Hetiang hmanrua hian i thawk harsatna a tiziaawm lo a nih chuan damdawi in Emergency Treatment Unit (ETU)-ah kal nghal rawh.
- Exercise thar emaw method thar emaw i tan hmain doctor nen inbiakna neih a pawimawh hle a, a bik takin damdawi lam harsatna i neih chuan thurawn lak hmasak phawt a pawimawh hle.
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