I rilruah pawh zalenna i duh em? Hetiang hian thawk la! (Relaxation Thâwkna Exercise) 1.1.

Tunlai hian kan zavaia chau, rilru hah, emaw, kan hriat vek angin thil tenawm tak takah pawh ‘stress’ kan neih hi thil pangngai a lo ni ta. A châng chuan lungkhamna kan nei a, kan muhil thei lo va, thil tenawm tak takah kan thinrim bawk. Chuvangin, hetiang hun lai hian kan tanpui tur thil awlsam tak, mahse thiltithei tak tak kan nei a ni. Chu chu kan thawk ngei a ni . Ni e, ka sawi kha a dik a ni, thawk chauhvin heng harsatna tam tak lakah hian hahdamna i hmu thei tih ka hrilh che chuan mak i ti ang em? Hei hian engtin nge hna a thawh tih i lo en ang u.

Engvangin nge he thawk hi a pawimawh em em?

A awlsam zawngin, thaw tha tak, thlamuang tak leh thuk taka kan thawh hian kan taksa leh rilruah nghawng lian tak a nei a ni. I stress tak tak lai hian i thawk a chak em em a, a thuk lo hle tih hi han ngaihtuah teh. Chu chuan i rilru a ti buai zual sauh mai. Mahse fimkhur taka kan thawk kan thunun a, thawk thuk taka kan thawh tan chuan kan taksa ‘calming system’ chu a thawk chhuak ta a ni. Thâwk ṭhat hian eng hlâwkna nge kan hmuh tih i lo en ang u?

• Stress a tihziaawm : Heng thawk lakna exercise te hian ni khat chhunga stress leh hahna lo awm thin chu zawi zawiin a tiziaawm thei a ni.
• Lungkhamna hi thunun a ni: Hei hi rilru chhunga hlauhna leh muanna awm lo, chu chu ``Lungkhamna'' kan tih dinhmun tihziaawmna atan a tangkai hle.
• Depression symptoms tihziaawmna atan a pui : Heng thawk dan hian ``Depression`` a awm pawhin rilru a ti hahdam thei a, chu chu lungngaihna leh lungngaihna nen a inzawm a ni. Mahse hei chauh hi a tawk lo a nih chuan damdawi lam thurawn lak a pawimawh tih hre reng ang che.
• Mut hahdam tak a nei: Mut hmaa he thawkna exercise hi tih hian i rilru a ti thlamuang ang a, zan mut that nan a buatsaih ang che.
• Focus a tipung: I ngaihtuahna seng harsa tak anga i hriat hian minute engemaw zat thawk thûk taka thawh hian i rilru a tifai thei a, i ngaihtuahna a tipung thei bawk.
• Ngaihtuahna atana inbuatsaihna : Ngaihtuah duh, a hmaa i rilru tihmuangtu i nih chuan thawk lakna exercise hi bul tanna tha tak a ni.

Thâwk chhuah ringawt hian kan taksa leh rilru tan thil tam tak a ti thei hi thil mak a ni lo maw?

Chuti a nih chuan engtin tak nge he ‘thâwk thlamuang’ hi i lak?

Okay, tunah chuan he thawk dan awlsam tak, mahse chak tak tak hi engtin nge kan tih ang tih hi han en ila. Hei hi ‘diaphragmatic breathing’ an ti bawk. Kan pum kan inflate a, kan thawk tihna a ni. Lungngai suh, hei hi a awlsam hle. 1. A hmasa berin hmun reh leh nuam tak zawng rawh.Chair-ah i thu thei a, khumah i mu thei bawk. I hnungzang chu dinglam hawia dah tum la, mahse a nuam lo lutuk tur chuan ni lo. 2. I duh chuan i mit khap tlat ang che. Hei hian a chhehvel boruak atanga thil tihbuai (distractions) a tihtlem phah ang. 3. Kut pakhat chu i rilruah dah la, pakhat zawk chu i pum chungah (a nih loh leh, i navel chung lam deuhah) dah bawk ang che. Hei hian i thawh laiin i pum a sang emaw, a tla nasa zawk emaw tih i hriat theih nan a pui ang che. Kan pum a lo sang chhoh zel theih nan thawk kan duh a ni. 4. Tunah chuan i hnar hmangin zawi zawiin thawk la la. I thawk chhuah rualin i pum chunga kut chu a lo sang chho tih i hre tur a ni. Balloon inflating ang mai a ni. I kut chu a theih ang anga i rilruah dah tum ang che. 5. Thâwk lak hnuah second engemaw zat i thawk kha i vawn thei a nih chuan a tha ber. Mahse hei hi a tul lo, harsa i tih chuan thaw khap lovin a dawt lam pan rawh. 6. A dawtah chuan i hmui emaw hnar emaw hmangin zawi zawiin thawk chhuak rawh. Thâwk i chhuah dawnin i pum chu a lut ang maiin a hria tur a ni a, i thawk chhuah lai aiin thawk chhuah hun rei vak lo i hman theih chuan a tha zawk daih. 7. Hetiang hian vawi tam tak ti rawh. A tirah chuan hetiang hian minute 3-5 vel thawk tum ang che. I thiam deuh deuh chuan hun i tipung thei a ni. A pawimawh ber chu thawk a luh dan te, a chhuah dan te, leh pum a lo chhuah dan leh a tlak dan te ngaihven kim hi a ni . I rilru chu thil pakhat hnu pakhatah a tlan tan a nih chuan zawi zawiin i rilru chu thawk lamah hruai kir leh rawh. Ngaihtuah teh, i hlauthawng nghal a, bus-a i chuan lai emaw, inkhawm pawimawh tak neih hma emaw, hna tam tak i thawh avanga office-a i rilru hah lai emaw pawh ni se, he thawk dan awlsam tak hi minute khat emaw minute hnih emaw chhung chu i ti thei ang. Chu hun tlemte pawh chuan i rilru a ti thlamuang ang che.

Heng thawk dan exercise leh tips dangte practice hun tha ber berte

Engtikah nge hetiang tih hi a tha ber tih leh he thil atanga hlawkna tam ber i hmuh theih nan eng thil dang nge i hriat reng tur tih hi han thlir ila.

Engtikah nge hetiang tih hi a tha ber ang?

Dik tak chuan he thawkna exercise hi tih hun tha lo a awm lo. Mahse heng hun lai hian a \angkai hle thei a ni:

• Zing thawh chhuah: Hei hi thlamuang taka ni tanna tha tak a ni.
• Zana mut hmain: Mut thatna kawngah a pui thin.
• Nilengin, i chau emaw, i rilru hah emaw i tih hunah : chawlh rei vak lo la, minute engemaw zat hetiang hian ti rawh.
• Hna pawimawh tak, exam emaw, presentation emaw hmain: Stress leh lungkhamna tihziaawmna atan a pui.
• I thinrim lai chuan, hmanhmawh taka thutlukna i siam hmain: I chhân lêt hmain rilru hahdam rawh.

Eng thil dang nge i rilruah i vawn reng tur?

• Thiltih dan hi a pawimawh ber a ni: Ni khatah vawi khat, minute tlemte pawh ni se, hetiang tih hi tih dan phung nei rawh. Hun rei tak tih ai chuan nitin tlem tal tih hi a hlawk zawk.
• Tih luih luih suh:Thâwk lak hi thil pianpui a ni. I nawr luih tum chuan i lungkham zual thei a ni. Zawi zawiin leh rilru zalen takin ti rawh.
• Hei hi tih dan a ni: A tir lamah chuan i rilru fimkhur reng chu a harsa mai thei. Chu chu a pawi lo. I hman thiam deuh deuh chuan a awlsam phah ang.
• I taksa thu ngaithla rawh: I rilru hahdam loh chuan rei vak lo chawlhsan la, tan leh rawh.

Hei hian danglamna a thlen tak tak ang em?

Ni e, a dik ngei ang! A tirah chuan danglamna tam tak i hmu lo mai thei. But with regular practice , i rilru hahdamna leh stress tuar theihna chu zawi zawiin a pung tih i hmu ang. Thil tenawm tak avanga lungkhamna leh thinrimna i nei tlem tan ang a, zalenna i nei tan ang. Mahse, hei hi ‘magic’ a ni lo tih hre reng ang che. Hei hi kan taksaa natural healing mechanism tichaktu method a ni. Chuvangin, dawhthei tak leh mumal taka practice hi a pawimawh hle .

A châng chuan, stress leh lungkhamna ang chi thil kan hriatte hi heng hmanraw awlsam tak tak hmang chauh hian kan thunun thei lo. Chutiang hunah chuan doctor emaw mental health counselor emaw rawn la, thurawn lak a tha ber. Zahpui tur thil a ni lo.

Chuti a nih chuan, he thil atang hian eng zirlai nge kan in lamah kan hruai?

Kan sawiho tawh atang hian kan thawk hi boruak luh leh chhuah theihna hmanrua mai ni lovin a tam zawk tih i hmu thei. Kan rilru leh taksa tidam theitu hmanraw chak tak a ni. A pawimawh ber chu tu pawhin an tih theih, khawi hmunah pawh, man to lova tih theih a nih hi a ni. I mamawh chu i ngaihvenna leh thawhrimna tlemte chauh a ni. Chuvângin, a dawt leha i rilru hahna, i lungkham emaw, i rilru hahdam duhna emaw i neih hunah, he thawk chhuahna exercise awlsam tak hi han ti ve teh. Chu chuan hahdamna a pêk chu mak i ti hle ang. I hriselna chu i kutah a awm!

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Thâwk lak, Thâwk hahdam, Stress, Relaxation Thâwk, Lungkham, Mut, Diaphragmatic Breathing