I stress fo em? He thawk dan awlsam tak (4-7-8 Breathing) hi i zir dawn teh ang.

Tunlai nun hi inelna ang mai a ni, a ni lawm ni? Office hnathawh, inchhung hna, exam, naupang hnathawh... Heng zawng zawng nen hian pressure nasa tak kan nei fo thin, chu chu stress . A chang chuan rilru thlamuanna nei lo ang maiin kan inhria a, zanah pawh kan muhil thei lo. Chuvangin, hetiang hun lai hian vawiin hian i rilru tih hahdam theihna tur kawng awlsam tak leh thiltithei tak tak kan sawi dawn a ni.

He 4-7-8 thawk dan hi eng nge ni?

A awlsam zawngin sawi ila, Dr. Andrew Weil-a siam thawk dan a ni a, hmân lai yoga kalphung, thawk dan tihtlem dan, `Pranayama' aṭanga siam a ni. "Nervous system tana natural tranquilizer" tiin a sawi. Chumi awmzia chu damdawi engmah hmang lovin kan rilru leh taksa tihreh nan kan thawk kan hmang thei tihna a ni. A awlsam em em a, tu pawhin an ti thei, khawi hmunah pawh.

Okay, chuti a nih chuan hei hi engtin chiah nge tih hi i en ang u.

I tan tirh khan ni khatah vawi hnih tal tih tum ang che. Hun a kal zel a, i duh ang zat zat i ti thei a ni. I tan tirh khan a zawnin vawi li aia tam ti suh. I thiam deuh deuh chuan a let riat thlengin i tipung thei a ni. A tir lamah chuan i lu a hah deuh mai thei a, mahse chu chu rei vak lo hnuah a reh mai ang.

A hnuaia table hi han en teh. A chhunga step awmte chu zawm rawh.

I stress emaw, i lungkham emaw apiangin hetiang hian ti thin ang che. A bik takin dinhmun lungchhiatthlak tak i tih hmain zanah i mut theih loh laiin hetiang hi practice hmasa phawt ang che. I tih tam poh leh a rah chu a chak zawk ang.

Hetianga thawk thuk, slow taka thawh hian eng hlawkna nge a neih?

Mindful breathing technique 4-7-8 breathing ang chi hian kan taksa tan hlawkna hlu tak tak tam tak a pe a ni.

Hetianga kan rilru hahna awm reng hian kan taksa hriselna a tichak lo va, hriselna lama harsatna, thisen sang, lungngaihna, leh lungkhamna te a thlen thei a ni.

Chuvangin, he thawk dan hian a tih chu chu lungkhamna chhanna chu a titawp a, taksa chu chawlh hahdamna leh thlamuanna thuk tak a pe a ni (Relaxation Response).

Hei hian hlawkna dangte chu:

• Lungkhamna a tihziaawm: Zirna hrang hrangah chuan hetiang thawkna exercise hian exam hmachhawn tur zirlai te rilru hahna leh lungkhamna a tihziaawm thei tih hmuhchhuah a ni.
• Thisen sang control : Nitin minute 5 vel zawi zawi leh thuk taka thawk hian thisen sang leh heart rate a tihniam tih hmuhchhuah a ni.
• Zan mut hahdamna tur:Stress avanga side effect lian ber pakhat chu mut theih lohna hi a ni. I taksa a stress lai hian mut a harsa hle. Chuvangin he 4-7-8 method hi i practice hian i taksa chu a reh a, muthilh chak zawk turin a pui che a ni.
• Natna tihziaawmna: Zirna thenkhatah chuan thawk hahdamna, thawk thuk tak hmanga thawk thinte chuan natna an nei tlem zawk tih an hmuchhuak.
• Increased concentration : Kum 2017-a zirchianna pakhatah chuan kar riat chhung zet deep breathing training nei tawhte chuan an ngaihtuahna an sen theihna a tipung a, negative emotion a tlahniam bawk.

Engtin nge he thawk hian kan taksa a tihmuang?

Hei hi hriatthiam a awlsam hle. Kan taksain a duh loh zawnga hna a thawh, heartbeat leh digestion te hi taksa peng pakhat Autonomic Nervous System an tih hian a thunun a ni. A ṭhen lian pahnih a nei a.

1. Sympathetic Nervous System: Hei hi kan taksa " Fight-or-Flight" response control tu a ni. He part hi hlauhawma kan awm lai te, hlauhna kan neih lai te, kan stress lai te hian activate a ni a, chu mi atan chuan min buatsaih thin.

2. Parasympathetic Nervous System: Hei hi kan taksa " Rest and Digest" response control tu a ni. Min ti thlamuang a, muthilh turin min tir a, taksa a siam tha leh thin.

A pawimawh ber chu heng system pahnih zinga pakhat hi activate a nih chuan a dang chu deactivated a ni. Chuvangin, 4-7-8 ang chi deep breathing method kan tih hian tumruh takin kan calming system (Parasympathetic nervous system) kan activate a ni. Tichuan disturbing system (Sympathetic nervous system) chu automatic in a deactivate a, kan taksa leh rilru zawng zawng chu a reh ta vek a ni.

4-7-8 method hi heng hlawknate hmuh theihna kawng khat chauh a ni. Hetiang method hian i tan a thawk tha lo a nih chuan deep breathing method dang i hmang thei bawk. A pawimawh ber chu he relaxation response hi eng method pawh hmangin i tawng thei a , chu chu thawk zawi zawi leh thuk taka thawh a ngai a ni .

Stress, lungkhamna, emaw mut lama harsatna i neih reng chuan, i chhungkaw doctor pan a, thurawn dil a pawimawh .