A chang chuan thawk hah deuhin i inhria em? Stairs i chhoh lai te, hna rit tak tak i tih lai te, a nih loh leh i ding reng mai emaw hian i rilru a buai ang maiin i thawk a harsa ang. Vawiin hian hetiang huna thawk control dan awlsam tak leh tangkai tak tak kan sawi dawn a ni. Hei hi ‘Pursed Lip Breathing’ an ti a.
Pursed Lip Breathing tih hi eng nge ni?
A awlsam zawngin sawi ila, hei hi i thawk dan control dan awlsam tak a ni a, thawk i lak apiang chu a hlawk zawk theih nan a ni. I hmui pursing (whistle ham ang mai) leh zawi zawiin boruak tleh ang mai a ni. Hetiang method hian i thawk chakna a ti hniam a, i lungin oxygen tam zawk a hmuh theih nan leh boruak bawlhhlawh (carbon dioxide) a paih chhuak thei a ni.
Kan thaw dan hrang hrang a awm. Hemi chungchang hi tlem tal hriat a tha.
| Thâwk lak dan | A sawifiahna awlsam tak |
|---|---|
| Thâwk chhuah dan pangngai (Eupnea) . | Hei hi thawhrimna tel lova kan thawk dan pangngai a ni. |
| Thâwk thûk tak (Hyperpnea) . | Exercise kan tih hian rit kan chawi hma ang bawkin kan thawk thûk leh thûk hle. |
| Diaphragmatic hmanga thawk chhuah | Chutah chuan kan lung hnuai lama awm, diaphragm an tih taksa peng lian tak hmangin hriatna nei takin kan thawk thûk hle a ni. Hei hi ‘Belly Breathing’ an ti bawk. |
| Costal thawk chhuak | Hei hi thawk thuk lo tak a ni a, chu chuan ruh inkar ruh (muscles) a hmang thin. |
He method hi tute tan nge a tha ber?
Tu pawhin an thawk dan thunun zir hi an hlawkpui thei a, mahse a bik takin i thawk dan tichhe thei lung natna i neih chuan a \angkai hle . Entir nan:
- Asthma natna a ni
- Chronic Obstructive Pulmonary Disease (COPD) a awm a, a rilru a hah lutuk a, a rilru a buai em em bawk.
- Hei hian pulmonary fibrosis ang chi natna nei te tan hahdamna nasa tak a pe thei a ni .
He thawk dan hian eng hlawkna nge a neih?
Pursed lip breathing practice hian hlawkna engemaw zat a pe ang che.
A awlsam zawngin sawi ila, hei hi hmanraw hlu tak a ni a, i thawk dan tur i thunun thei a, emergency-ah pawh i rilru a hahdam thei bawk.
- Thâwk lak dan a tidanglam: Lung chhunga boruak luh leh chhuah dan a tidanglam (ventilation).
- Exhaling trapped air: Lung chhunga boruak bawlhhlawh tang chu paih chhuah vek turin a pui.
- Thâwk lak awlsam: Thlawhna kawngte chu a inhawng rei zawk a, thawk lakna atana thawhrimna a tlem phah.
- Thâwk chakna titawp: Thâwk chhuah hun rei zawkin thawk chakna a ti hniam a, rilru a thlamuang ta a ni.
- Rilru thlamuang: Thâwk a thunun chuan hlauhna, lungkhamna leh lungkhamna tihziaawmna kawngah nasa takin a pui a ni.
- Nunphung tihchangtlun: Nitin hna awlsam zawka thawh theih a nih avangin nunphung a tha chho zel.
Engtin chiah nge Pursed Lip Breathing hi i tih thin?
Hei hi tih a awlsam hle. A tir lamah chuan mak deuhin i hria mai thei, mahse i thiam tawh chuan awlsam taka i tih theih thil a lo ni tawh ang. Hei hi step by step khata tih dan tur i lo en ang u.
| Step hrang hrang | Eng nge tih tur |
|---|---|
| 1. Hmun nuam tak | A hmasa berin i kawr leh i ke ruhte chu ti hahdam la, chair-ah thu rawh. Chawl. |
| 2. Thâwk chhuah | I hmui kha khar la , i hnar hmangin zawi zawiin thawk la . I rilruah pakhat, pahnih chhiar rawh. Thâwk lian tak lak a ngai lo, thawk pangngai chauh chuan a ti thei ang. I thawk chhuah rualin i pum a zau tih i hria ang. |
| 3. Hmai hring (lip puckering). | Tunah chuan i hmui chu purse/pucker la, tea lum tak chungah emaw, hay whistle-ah emaw i thawk ang maiin. |
| 4. Thâwk chhuah | Zawi zawiin leh zawi zawiin hmui pursed hmangin thawk chhuah rawh . I rilruah pakhat, pahnih, pathum, pali chhiar rawh. I thawk chhuah hun chu i thawk chhuah hun aiin a let hnih velin a rei tur a ni tih hre reng ang che. I thawk chhuah rualin i pum chu a rawn inher lut tih i hre ang. |
Practice huna hriat reng tur thil
- I thaw chu nawr luih tir suh. Zawi zawiin leh a pianphung angin lo chhuak rawh se.
- Inhale aiin thawk chhuah rei zawk fo ang che . (Entirnan, second 2 chhung i thawk a nih chuan second 4 chhung thawk chhuak rawh.)
- I thawk chu i thunun theih vek hma loh chuan hetiang hian ti nawn leh rawh.
Hei hian eng chen nge a daih a, engtikah nge tih tur?
Hetiang method hi ni khatah vawi 4-5 vel, minute 5 emaw 10 vel emaw, i tana natural a nih hma loh chuan practice a tha. Lehkhabu chhiar lai te, TV en lai te, a nih loh leh thut mai mai lai te hian hetiang hi practice rawh.
Vawikhat i hman thiam tawh chuan thawk harsa i tih apiangin i hmang thei tawh ang. Entir nan:
- Staircase a chhoh dawn chuan
- Weight a chawi lai hian
- Tlemte kal lai chuan
- Exercise a tih laiin
Hei hi risk a awm em? Engtikah nge Doctor ka hmuh ang?
Hetiang method hmang hian risk lian tham a awm lo. Mahse, lung natna i neih chuan he exercise chi hi i tan hmain doctor nen inbia a, thurawn lak hmasak phawt a tha.
A châng chuan hetianga i tih lai hian i luak chhuak emaw, i chau emaw pawh a ni thei. Chutiang a nih chuan rei vak lo titawp rawh.
A pawimawh ber chu:Hei hi i dinhmun damdawi a ni lo. Symptoms atanga rei lo te chhunga hahdamna chauh a ni. I dinhmun enkawl dan tur ruahman chu i ei chhunzawm zel tur a ni.
Thâwk harsa i tih zual emaw, natna lan chhuahna thar i neih emaw chuan doctor pan nghal rawh .
Hetianga minute 10 vel i hman hnua i thawk harsatna a ṭhat loh chuan damdawi in hnai ber Emergency Department (ETU)-ah kal nghal rawh.
Take-Home Thuchah a ni
- Pursed Lip Breathing hi thawk hah lutuk control dan awlsam leh tangkai tak a ni.
- Hei hi lung natna, Asthma leh COPD te tan a hlawkthlak hle.
- Hetiang hmanrua hi i tan a pianphung a nih hma loh chuan nitin practice thin ang che. Tichuan a tul hunah awlsam takin i hmang thei tawh ang.
- Hei hian thawk a thunun mai bakah, rilru hahna a tihziaawm bakah rilru a ti thlamuang bawk.
- Hetiang hmang hian thawk harsatna a awm reng a nih chuan damdawi lam thurawn lak nghal a pawimawh hle.
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