Rilru lama harsatna atanga chhanchhuahna! Box Breathing chungchang hi a awlsam zawngin i zir ang u.

Tunlai hian nun hi a buai em em a ni lawm ni? Zing lama hnathawhna hmuna kal hmanhmawh, office-a hnathawhna pressure, in lama harsatna, exam... Heng zawng zawng nen hian kan rilruah pressure leh stress nasa tak kan nei hi thil pangngai a ni. A chang chuan kan rilru hi hmun khatah kan dah thei lo va, zanah kan muhil thei lo va, thil tenawm ber ber pawh kan thinrim thin. Chuvangin vawiin hian hetiang hun lai hian i rilru tih hahdam theih dan awlsam tak leh thiltithei tak kan sawi dawn a ni. Hei hi Box Breathing, a nih loh leh square breathing .

Box Breathing hi eng nge ni tak tak?

A awlsam zawngin sawi ila, Box Breathing hi thawk thuk taka thawh dan bik a ni. Box pakhatin sir pali a neih ang bawkin he thawk dan pawh hian sir pali a nei a, chu chu step pali a ni. Heng step pali, count pali chhunga thawk luh te, thawk vawn te, thawk chhuah te, leh thawk leh hmaa chawlh rei vak lo te hi he hmanrua bulpui ber a ni.

Stress i neih laiin hetiang hian paliah i chhiar chuan i rilru chu chutih laia i tibuaitu thilte atang chuan chhiarnaah a inthlak thin. Chutih rual chuan i thawk pawh a mumal zawk bawk. Hei hian i nervous system a ti reh a, i taksaa tension awm chu a tiziaawm bawk. Tlan chhuak mek chu ding la, thawk la turin hrilh ang mai a ni.

He exercise kan tan hmain tlem han inbuatsaih ila.

Chutianga i tih hma chuan thawk thuk taka i practice a ngai a ni. Engtin nge tih dan tur i lo en ang u.

• A hmasa berin, dinhmun nuam takah awm rawh . Chair-ah i thu thei a, i ding thei a, khumah i mu thei bawk. Chair-a i thut chuan i hnungzang dinglam hawi la, chair-a armrest-ah innghat la, i ke chu leiah flat takin dah rawh.
• Tunah chuan kut pakhat chu i rilruah dah la, kut dang chu i pum chungah dah bawk ang che.
• Minute khat vel chu a pangngaiin thawk la. I rilru leh i pum sang leh tlak chu hre rawh.
• Tûnah, i thawh lai hian i rilru chauh a tho leh a, a lo tho leh a, i pum chu a tho leh a, a rualin a tla em ? I rilru a lo sang leh a tla chauh a nih chuan thawk i la thuk lo tihna a ni. Mahse i pum chu a tho leh a, a tlak rual chuan chu chu thawk thuk tak a ni. Hei hi kan duh ber chu a ni.
• A tir lamah thawk chhuah harsa i tih chuan i thawk chhuah laiin tumruh takin i pum chu hmalam pan tir tum ang che. Tichuan i thiam tawh ang.

Box Breathing tih dan dik tak (step 4) .

Hei hi zir a awlsam hle. Tu pawhin an ti thei a, engtik lai pawhin. It is very useful for regaining your focus , a bik takin i stress lai hian. Heng step palite hi eng nge ni tih i lo en ang u.

Hetiang cycle hi i rilru a hahdam hma loh chuan ti leh rawh. Hetiang hian second 30 vel thawk thûk la, thlamuanna leh thununna nasa tak i nei ṭan ang.

Hetiang hmanrua hian eng hlawkna nge a neih?

Box Breathing hi thawk lakna chauh a ni lo. I taksa leh rilru hriselna atan hlawkna tam tak a nei a ni.

• Lungkhamna leh lungkhamna a thunun : I rilru a buai emaw, i hlauthawng emaw laia hetianga i tih hian i ngaihtuahna chu i harsatna a\angin a inthlak a, i thawk danah a innghat a ni. Hei hian thil awmdan thunun a awlsam phah a ni.
• Mut theih lohna tanpui: Zana mut hnua i mut theih loh chuan, emaw, i rilru a tlan chak loh chuan he exercise hi ti rawh. I rilru a ti thlamuang ang a, muthilh theih nan a pui ang che.
• Controls Hyperventilation: Mi thenkhat chuan an lungkham laiin an thawk rang lutuk. Hei hi ``hyperventilation'' kan tih chu a ni.He exercise hian lungte chu thawk zawi zawia thawk turin a hrilh a, he natna hi a thunun thei a ni.
• Focus a titha: Ni khata i rilru tihbuai harsa i tih hunah minute engemaw zat chu hetiang hian tih tum ang che. I ngaihtuahna i neih leh theih nân a ṭanpui thei che a ni.
• Thisen sang a tihniam: Research pawhin thawk thuk hian thisen sang a tihniam tih a nemnghet.
• Stress hormone a tihziaawm: Kan taksaa stress thlentu ber hormone chu cortisol a ni. He exercise hian chu hormone level a tihhniam bakah i mood a ti tha hle.
• Thutlukna lian tak i siam hmain: Hei hi thutlukna pawimawh tak i siam hmaa i rilru tihmuangna tur kawng tha tak a ni.

Tips tlemte extra

He exercise hi i la thar a nih chuan heng point te hi hre reng ang che.

• Second 4 chhung chu a harsa a nih chuan: Second 4 chhung thawk khap chu a tir lamah chuan a harsa ang tih a hriat chuan a pawi lo . Second 2 emaw 3 emaw atanga tan tur a ni. Zawi zawiin i hman thiam ang zelin hun hi tipung zel ang che.
• I rilruah chhiar rawh: Hun hril tur chuan darthlalang i mamawh lo. I rilru beat angin zawi zawiin chhiar rawh. A awlsam khawp mai.
• Thlamuanna a pawimawh: I awmna hmunah i hahdam tur a ni. I taksa a hahdam chuan i thawk lam ngaihtuah a awlsam zawk.
• Khawi hmunah pawh, engtik lai pawhin: Hei hi a thatna lian ber pakhat chu tih tur hmun bik i mamawh loh vang a ni. Office-a hnathawh laiin, bus-ah, in lamah, khawi hmunah pawh i ti thei. Stress i neih hma chu nghah a ngai lo. Ni khatah vawi khat emaw vawi hnih emaw tih hian i rilru leh taksa a reset thei a ni.