He mea noa te manawa ki a tātou, kāore? Ka manawa tonu tātou katoa kia ora ai. Engari i mōhio koe he nui ngā painga o te tango i te wā poto, te manawa mōhio, me te manawa tika mō tō hauora? Ka taea e ia te āwhina i a koe ki te whakahaere i ngā mea pēnei i te ahotea, te manukanuka , me te pouri. Nō reira, i tēnei rā, me kōrero tātou mō ētahi mahi manawa tino māmā e toru ka taea e koe te mahi i te kāinga, i te tari, i te wā e haere ana rānei i runga pahi.
He aha te hiranga o tēnei mahi manawa?
He kupu ngāwari noa iho, he hononga nui kei waenganui i tō tātou manawa me tō tātou marino hinengaro. Kua kite koe i te wā e paku pāngia ana koe e te ahotea, e te mataku rānei, ka tere ake, ka papaku ake tō manawa? Ka kiia tēnei ko te "manawa uma". Arā, ko te manawa mai i te uma anake. Ko te tikanga tēnei kāore te tinana e whiwhi i te nui o te hāora, ā, ka whakaohokia te pūnaha "whawhai-rere-ranei-rere" o te tinana.
Engari ina manawa tātou me te mōhio, me te hōhonu, me te āta haere, ka tīmata te pūnaha whakamarie "okioki me te nakunaku" o tō tātou tinana. Ka whakaroa tēnei i te tere o te manawa, ka whakahaere i te toto toto, ka whakangāwari i ō tātou uaua, ā, ka pai ake te noho. Nō reira, he taputapu kaha tēnei mahi manawa hei whakahoki mai i te mana whakahaere o ō tātou hinengaro.
Tikanga 1: Manawa Ngutu Pursed
Koinei te huarahi māmā rawa atu, te huarahi māmā rawa atu hoki hei tīmata i ēnei mahi whakakori tinana. Ko te mea nui ko te whakahaere i tō manawa. Mā te mahi i tēnei ka āwhina i te pana i te hau tawhito e mau ana i roto i ngā pukahukahu, ā, ka noho tuwhera tonu ngā ara manawa mō te wā roa. Mā tēnei ka tino ngāwari, ka māmā hoki te manawa .
Whakaarohia he rite ki te pupuhi i tētahi kapu tī wera, ki te pupuhi rānei i tētahi rama. Me whakanoho ō ngutu ki te āhua ōrite.
Kia titiro tātou me pēhea te mahi i tēnei taahiraa i te taahiraa.
| Ngā Hipanga | Me aha? |
|---|---|
| Hipanga 1 | Tuatahi, whakangāwarihia ngā uaua o tō mata, tō kaki, me ō pakihiwi, kātahi ka noho, ka tū rānei ki runga i te whenua. |
| Hipanga 2 | Na, mānu mārire mā roto i tō ihu. |
| Hipanga 3 | Whakapikohia ō ngutu kia porowhita iti, me te mea kei te pupuhi koe i tētahi rama. |
| Hipanga 4 | Āta whakaputa manawa mā roto i ngā ngutu e pūwero ana. Ko te mea nui kia roa ake te whakaputa manawa i te manawa i pau ki te manawa. Kaua e akiaki i te manawa ki waho, engari tukua kia puta noa mai. |
Ka taea e koe te mahi i tēnei mahi i ngā wā katoa e pōrearea ana koe, e ngenge ana rānei. Mēnā ka mahi koe i tēnei mahi i ngā wā maha i te rā, ka noho hei tauira manawa noa māu.
Tikanga 2: Manawa Tere
I roto i tēnei, ka arotahi tātou ki te auau me te tere o tā tātou manawa. I roto i ngā āhuatanga pēnei i te manukanuka me te ahotea, ka piki ake te tere o tā tātou manawa me te kore e mōhiotia e tātou. I roto i ngā kupu hauora, ka kiia tēnei ko te "Hyperventilation". Nō reira, mā te whakahaere ā-hinengaro i tā tātou tere manawa, ka taea e tātou te whakaiti i te maha o ngā tohu tinana e puta mai ana i te ahotea.
He ahua uaua ake tēnei i te tikanga o mua. I konei ka whakahaerehia e mātou te wā e manawa ana mātou ki roto, ki waho hoki mā te tatau.
He maha ngā momo rerekētanga o tēnei tikanga. Ko te "Manawa Tapawhā" me te " Manawa 4-7-8 " ētahi o ngā mea tino rongonui.
| Ngā Hipanga | Anei me pēhea te mahi |
|---|---|
| Hipanga 1 | Tuatahi, whakapūhaina te hau kia nui rawa e taea ana mai i ō pukahukahu, engari kaua e nui rawa kia kore ai e pai te āhua. |
| Hipanga 2 | I a koe e tatau ana ki te whā i roto i tō hinengaro, me te manawa mārire mā roto i tō ihu. Ka taea e koe te tatau i te tere e pai ana ki a koe. Manawa ki roto kia kī tonu ō pukahukahu. |
| Hipanga 3 | Kia mau tō manawa. Kei te mahi koe i te "Manawa Tapawhā" me te pupuri i tō manawa mō te tatau e whā . Kei te mahi koe i te "Manawa 4-7-8" me te pupuri i tō manawa mō te tatau e whitu . Kia rite tonu te tere o te tatau. |
| Hipanga 4 | Whakaputa manawa inaianei. Ko te "Manawa Tapawhā" ko te whakaputa manawa mārire i a koe e tatau ana ki te whā . Ko te "Manawa 4-7-8" ko te whakaputa manawa mārire i a koe e tatau ana ki te waru . Whakakorea rawatia ō pukahukahu i tēnei wā. |
| Hipanga 5 (Manawa Tapawhā anake) | Ki te mea kei te mahi koe i te "Manawa Tapawhā", i muri i te tukunga o te manawa, pupurihia tō manawa mō te tatau e whā, kaua e tukunga anō i te manawa. Kātahi ka tīmata anō i te taahiraa 2. |
Whakahoutia tēnei tukanga kia maha ngā wā e tika ana kia marino rā anō koe. Tērā pea ka roa te wā e kitea ai he tere tatau e pai ana māu, ā, kāore he aha. I roto i te wā, ka taea e koe te tatau pōturi ake, ā, ka marino ake tō hinengaro.
Tikanga 3: Manawa Puku / Manawa Diaphragmatic
Ka karangatia hoki tēnei e mātou ko te 'Manawa Diaphragmatic'. Ko te take o tēnei, he uaua diaphragm kei roto i tēnei tukanga. Ko te tikanga o tēnei ko te tango i ngā manawa hohonu, puhoi, me te tango i te hau ki roto i te tinana. E ai ki te kōrero i mua ake nei, ina pāngia tātou e te ahotea me te manukanuka, ka pāpaku noa iho tā tātou manawa, mai i tō tātou uma anake.
Engari ina mahi koe i tēnei "manawa puku," ka whānui haere ōu pukahukahu ki raro, ka nui ake te hau e horomia ana. Ehara i te mea ka whakakorea noa te kare o te "mōkihi", engari ka āwhina hoki ki te whakamama i ngā tohu ā-tinana o te ahotea.
Me pēhea te mahi i tēnei?
- Hipanga 1:Noho tika i runga i te tūru, tū tika, takoto rānei ki runga i te papa. Whakatakotoria tetahi ringa ki tō uma, tetahi ki tō puku.
- Hipanga 2: Tāia he manawa mā roto i tō ihu. Kaua e tukua te ringa kei runga i tō uma kia neke pērā . Engari, tāia he manawa kia puta whakamua tō puku, kia whānui ai tō puku. Me rongo koe i te ringa kei raro i tō puku e ara ake ana.
- Hipanga 3: Whakaputahia te manawa mā roto i tō waha. Ka rongo koe i te ringa i raro i tō puku e heke iho ana anō.
I te tīmatanga, tera pea ka pōuri koe i te mea kāore koe i te taunga ki te manawa hōhonu pēnei. He mea noa tēnei. Ki te puta tēnei, manawa noa mō tētahi wā, ka noho mārire kia ngaro ra ano te kare. Me whai wā koe ki te taunga ki tēnei.
Ko te mea nui kia waiho tētahi, ētahi rānei o ēnei mahi hei wāhanga o tō mahinga o ia rā. Mā te wehe i te 5 ki te 10 meneti ia rā hei mahi i ēnei mea, ka rite tō hinengaro me tō tinana ki te whakahaere i te ahotea me te pēhanga i ngā wā katoa ka puta.
Karere Tangohia ki te Kāinga
- He huarahi tino māmā, he huarahi tino kaha hoki ngā mahi manawa hei whakahaere i te ahotea me te manukanuka .
- I te tīmatanga, tīmata ki tētahi mea māmā pēnei i te manawa ngutu pēhi .
- Whakaharatauhia ēnei ina marino koe, ā, kāore he pēhanga. Kātahi ka māmā ake te whakamahi i ēnei i roto i te āhuatanga ohorere.
- He mea noa te pōuriuri i te tīmatanga i te wā e mahi ana i te mahi "manawa puku". Mēnā ka tupu tēnā, me okioki.
- Ahakoa he māmā noa iho ēnei mahi whakakori tinana, ki te nui rawa tō manukanuka, tō ahotea rānei, me kōrero koe ki tō tākuta .
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