Thâwk lak hi kan tan chuan thil pangngai tak a ni a, a ni lawm ni? Kan dam khawchhuah theih nan kan thawk chhuak reng a ni. Mahse, hun tlemte, hriatna neia, thawk dik taka thawh hian i hriselna atan hlawkna mak tak a nei thei tih i hria em? A bîk takin, lungkhamna, lungkhamna , leh lungngaihna ang chi thilte chu i enkawl thei a ni. Chuvangin vawiin hian in lama emaw, office-a emaw, bus-a i zin lai pawha i tih theih tur thawk chhuahna exercise awlsam tak tak pathum kan sawi dawn a ni.
Engvangin nge he thawk lakna exercise hi a pawimawh em em?
A awlsam zawngin kan thawk leh kan rilru hahdamna inzawmna lian tak a awm a. Tlemte i stress emaw, i hlauhthawn emaw hian i thawk a chak zawk a, a thuk zawk tih i hre ngai em? "Chest breathing" kan ti a. Chu chu rilru atanga thawk chauh tihna a ni. Chumi awmzia chu taksain oxygen a hmuh tlem avangin taksa "fight-or-flight" system a tichak tihna a ni.
Mahse, hriatna neia, thuk tak leh zawi zawia kan thawh hian kan taksa "rest-and-digest" calming system a kick lut a, hei hian kan heart rate a ti hniam a, kan thisen sang a tidanglam a, kan taksa ruhte a ti hahdam a, kan rilru a hahdam zawk bawk. Chuvangin he thawk chhuahna exercise hi kan rilru thunun lehna hmanraw chak tak a ni.
Thiltih dan 1: Pursed Lip Breathing
Hei hi heng exercise atanga tan dan awlsam ber leh awlsam ber a ni. Hemi nena inzawm ber chu i thawk dan control hi a ni. Chutianga tih chuan lung chhunga boruak hlui tang chu a hnawtchhuak a, boruak kawng chu rei zawk a inhawng reng a ni. Hei hian thawk a ti awlsam hle a, a ti light hle bawk.
Tea lum tak phuh chhuah ang maiin ngaihtuah la, a nih loh leh candle puak ang maiin han ngaihtuah teh. Chutiang bawkin i hmui pawh i position tur a ni.
Hei hi step by step khata tih dan tur i lo en ang u.
| Step hrang hrang | Eng nge tih tur |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | A hmasain, i hmai, i kawr leh i ke ruhte chu ti hahdam la, hahdam takin thu emaw, ding emaw rawh. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Tunah chuan i hnar hmangin zawi zawiin thawk la la. |
| Step 3-na a ni | I hmui chu circle te tak teah pucker la, candle i puak chhuak dawn ang maiin. |
| Step 4-na a ni | Tunah chuan pursed lips hmangin zawi zawiin thawk chhuah rawh. A pawimawh ber chu thawk chhuah aiin thawk chhuah hun rei zawk a ngai a ni. Thâwk chu nawr chhuak suh, natural takin chhuak rawh se. |
He exercise hi thawk harsa i tih apiang emaw, i chau lai emaw pawhin i ti thei a ni. Ni khatah vawi tam tak i practice chuan i thawk dan pangngai a lo ni tawh ang.
Thiltih dan 2: Paced Breathing
Hemiah hian kan thawk chhuah tam zia leh kan thaw chak dan hi kan ngaihtuah ber a ni. Lungkhamna leh lungkhamna ang chi dinhmunah chuan kan hriat lohvin kan thawk chakna a sang chho thin. Damdawi lam hawi chuan hei hi ``Hyperventilation'' kan ti a. Chuvângin, kan thawk chhuah chakna chu hriatthiamna neia kan thunun chuan, rilru hahna vanga taksa lama natna lan chhuah tam tak chu kan tihziaawm thei a ni.
Hei hi a hmaa kan tih dan aiin a buaithlak deuh hlek a ni. Hetah hian kan thawk chhuah leh chhuah hun chu chhiarin kan thunun a ni.
Hetiang hmanrua hi chi hrang hrang a awm a. "Square Breathing" leh " 4-7-8 Breathing " tih te hi a lar ber pahnih a ni.
| Step hrang hrang | Hetah hian tih dan tur kan rawn tarlang e |
|---|---|
| Step 1. A rilru a hah lutuk chuan a rilru a buai em em a | Pakhatnaah chuan i lung atanga boruak a tam thei ang ber thawk chhuak la, mahse a nuam lo tihna tur khawpin thawk chhuak suh. |
| Step 2. A rilru a hah lutuk chuan a rilru a buai em em a | Tunah chuan i rilruah pali thleng chhiar laiin , zawi zawiin i hnar hmangin thawk la. I duh ang speed-in i chhiar thei. I lung a khat thlengin thawk la. |
| Step 3-na a ni | Tunah chuan i thawk la la, "Square Breathing" i ti a, i thawk chu count pali chhung i vawng tlat a ni. "4-7-8 Breathing" i ti a, i thawk chu count pasarih chhung i vawng tlat a ni . Count chu rate inangah dah rawh. |
| Step 4-na a ni | Tunah chuan thawk chhuak rawh. "Square Breathing" chu pali thlenga chhiar laiin zawi zawiin thawk i chhuah hian a ni . "4-7-8 Thâwk lak" tih chu pariat thlenga chhiar laiin thawk chhuah zawi zawia i chhuah hian a ni . Hetih lai hian i lung chu empty vek rawh. |
| Step 5 (Square Breathing chauh) 1.1. | "Square Breathing" i tih chuan, thawk chhuah hnuah, thawk chhuah leh lovin vawi li count chhung thawk kha vawn tlat ang che. Tichuan step 2 atang khan tan leh rawh. |
Hetiang hian i rilru a hahdam hma loh chuan a tul angin vawi tam tak ti leh thin ang che. I tan chhiar dan nuam tak zawn nan hun rei tak a ngai mai thei a, chu chu a pawi lo. Hun a kal zel a, zawi zawiin i chhiar thei ang a, i rilru i ti thlamuang zawk ang.
Thiltih dan 3: Belly / Diaphragmatic Breathing
Hei hi `(Diaphragmatic Breathing)` kan ti bawk. A chhan chu kan diaphragm muscle hi he thila inrawlh vang a ni. Hetiang tih dan hian thawk zawi zawia thûk taka lak a, taksaah boruak tam zawk luhtir a ni. Sawi tawh ang khan kan rilru hahna leh kan lungkham hian kan thawk hi a thuk lo hle a, kan rilru atang chauhvin kan thawk chhuak thin.
Mahse he "belly breathing" hi i practice hian i lung chu a hnuai lam thlengin a zau a, boruak a la lut tam zawk a ni. Hei hian "suffocation" tih hriatna a ti bo mai bakah taksa lama stress symptoms te pawh a tiziaawm bawk.
Engtin nge hetiang hi kan tih ang?
- Step 1-na chu:Chair-ah ding nghet takin thu la, dinhmun tha takin ding la, a nih loh leh leiah mu rawh. I kut pakhat chu i rilruah dah la, pakhat chu i pum chungah dah bawk ang che.
- Step 2: Tunah chuan i hnar hmangin zawi zawiin thawk la. Mahse i rilru chunga kut chu chutiang chuan che suh . Chu ai chuan i pum chu hmalam pan turin thawk la, chutiang chuan i pum chu a zau thei ang. I pum hnuaia kut chu a tho chhuak tih i hre tur a ni.
- Step 3: Tunah chuan i hmui hmangin thawk chhuak rawh. I pum hnuaia kut chu a tla leh tih i hria ang.
A tirah chuan hetianga thawk thuk i thiam loh avangin i lu a hah deuh mai thei. Hei hi thil pangngai tak a ni. Chutiang a nih chuan rei vak lo chu thawk pangngaiin thawk la, i hriatna chu a reh hma loh chuan thu la. Hei hi i thiam theih nan hun engemaw chen hmang rawh.
A pawimawh ber chu heng exercise pakhat emaw a aia tam emaw hi i nitin nunphungah siam hi a ni. Heng thilte hi ni khatah minute 5 atanga minute 10 vel i hman chuan i rilru leh taksa pahnih hian stress leh pressure a lo awm apiangin i enkawl thei ang.
Take-Home Thuchah a ni
- Thâwk lak hi stress leh lungkhamna tihreh nan a awlsam hle a , a chak hle bawk .
- I tan tirh khan pursed lip breathing ang chi thil awlsam tak hmangin tan la rawh.
- Hengte hi i rilru a hahdam a, engmah nawrna hnuaiah i awm loh laiin practice thin ang che. Tichuan emergency-ah pawh hman a awlsam tawh ang.
- "Belly breathing" exercise kan tih hian a tir lamah chuan luak chhuak hi thil pangngai tak a ni. Chutiang a nih chuan chawlh hahdam rawh.
- Hengte hi exercise awlsam tak ni mahse, i lungkhamna emaw, i lungkhamna emaw a nasat chuan i doctor hnenah sawipui ngei ang che.
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