He rite te ao i ēnei rā ki te whakataetae, kāore? Ngā mahi tari, ngā mahi o te whare, ngā whakamātautau, ngā mahi a ngā tamariki... I runga i ēnei mea katoa, he nui tonu te pēhanga e pā ana ki a tātou, arā, te ahotea . I ētahi wā ka rite tātou ki te kore o te rangimārie o te hinengaro, ā, kāore e taea te moe i te pō. Nō reira, i tēnei wā, kei te kōrero tātou i tēnei rā mō tētahi huarahi tino māmā, tino kaha hoki hei whakamarie i a koe anō.
He aha tēnei tikanga manawa 4-7-8?
He whakarāpopototanga noa iho, he tauira manawa tēnei i whakawhanakehia e Tākuta Andrew Weil, i runga i te mahi yoga tawhito o te whakahaere manawa, arā, ko te `Pranayama.' E kīia ana e ia he "whakamarie taiao mō te pūnaha io." Arā, ka taea e tātou te whakamahi i tō tātou manawa hei whakamarie i ō tātou hinengaro me tō tātou tinana, me te kore he rongoā. He tino māmā noa iho, ka taea e te tangata te mahi, i ngā wāhi katoa.
Āe, kia kite tātou me pēhea te mahi tika i tēnei.
I tō tīmatanga tuatahi, ngana ki te mahi i tēnei kia rua ngā wā i te rā. I roto i te wā, ka taea e koe te mahi i ngā wā e pai ana ki a koe. I tō tīmatanga tuatahi, kaua e mahi i ngā wā e whā karapīpiti ana. Kia taunga koe ki tēnei, ka taea e koe te whakanui ake ki te waru ngā wā. Tērā pea ka pōuri koe i te tīmatanga, engari ka memeha haere i muri i tētahi wā.
Tirohia te ripanga i raro nei. Whāia ngā kaupae kei roto.
| Ngā Hipanga | Me aha? |
|---|---|
| 1. Te Whakarite | Noho tika i runga i te tūru. Whakatakotoria te pito o tō arero ki runga i te tuanui o tō waha i muri i ō niho o runga e rua, ka pupuri ki reira. Whakaputaina tō manawa katoa ki waho, me te tangi "wūosh". |
| 2. Te Manawa (4 hēkona) | Katia tō waha ka manawa mārire mā roto i tō ihu mō ngā tatau e whā . |
| 3. Te pupuri i te manawa (7 hēkona) | Puritia te manawa i tangohia mai e koe, ka tatau kia whitu . |
| 4. Puha (8 hēkona) | Na, tukuna mārire atu tō manawa katoa mō te waru tatau , me te hanga anō i te tangi "whoosh" mai i tō waha. |
| 5. Te Whakahoki Anō | Kotahi te rauna. Me mahi anō tēnei kia toru ngā wā. E whā katoa ngā rauna. |
Me mahi tēnei i ngā wā katoa e pāngia ana koe e te ahotea, e te manukanuka rānei. I mua i tō urupare ki tētahi āhuatanga whakarihariha, me mahi i tēnei i te pō ina kore e taea e koe te moe. Mā te maha o āu mahi, ka kaha ake ngā hua.
He aha ngā painga o te manawa hōhonu, puhoi pēnei?
He maha ngā painga nui o ngā tikanga manawa aro nui pēnei i te manawa 4-7-8 ki te tinana.
Whakaarohia, he urupare ā-taiao tō te tinana e kiia nei ko te "Whawhai-ranei-Rere" hei whakatau i ngā āhuatanga ohorere. Ahakoa ka āwhina tēnei i a tātou kia ora i ngā wā o te mōrearea, ki te whakaoho tonutia tēnei urupare ahakoa i roto i ngā mea iti rawa o te ao o ia rā, ka pā kino pea ki tō tātou hauora.
Ka ngoikore te pūnaha ārai mate i te ahotea tonu nei, ā, ka ara ake pea ngā raruraru hauora pērā i te toto toto tiketike, te pouri, me te manukanuka.
Nō reira, ko tā tēnei tikanga manawa he whakamutu i taua urupare manukanuka, ka hoatu ki te tinana he wairua okiokinga hōhonu me te marino (Whakautu Whakangā).
Ētahi atu painga o tēnei:
- Te whakaiti i te manukanuka: Kua kitea e ngā rangahau ka taea e ngā mahi manawa pēnei te whakaiti i te ahotea me te manukanuka o ngā ākonga e anga atu ana ki ngā whakamātautau.
- Te whakahaere i te toto toto : Kua whakaatuhia te manawa mārire me te manawa hōhonu mō te 5 meneti i ia rā ka whakaiti i te toto toto me te tere o te ngakau.
- Te moe pai i te pō:Ko tētahi o ngā pānga kino nui o te ahotea ko te kore moe. He tino uaua ki te moe ina ahotea tō tinana. Nō reira, mā te whakamahi i tēnei tikanga 4-7-8, ka marino tō tinana, ā, ka tere ake tō moe.
- Te whakaiti i te mamae: Kua whakaatuhia e ētahi rangahau he iti iho te mamae o te hunga e whakamahi ana i ngā tikanga manawa marino, hōhonu.
- Te whakanui ake i te arotahi : I whakaatuhia e tētahi rangahau i te tau 2017 ko te hunga i whai whakangungu manawa hōhonu mō ngā wiki e waru, i piki ake tō rātou kaha ki te arotahi, ā, i heke iho hoki ō rātou kare ā-roto kino.
He pēhea te whakamarie o tēnei manawa i ō tātou tinana?
He tino māmā noa iho tēnei ki te mārama. Ko ngā mahi ā-ringa o tō tātou tinana, pērā i te manawa o te ngākau me te nakunaku, e whakahaerehia ana e tētahi wāhanga o te tinana e kiia nei ko te Pūnaha Io Ā-Whaiaro. E rua ngā wāhanga matua.
1. Pūnaha Io Aroha: Koinei te mea e whakahaere ana i te urupare " Whawhai-ā-rere" a tō tātou tinana. Ka whakahohehia tēnei wāhanga ina tūpono tātou ki te mōrearea, ina mataku tātou, ina ahotea rānei tātou, ā, ka whakarite i a tātou mō tēnā.
2. Pūnaha Io Parasympathetic: Koinei te wāhanga e whakahaere ana i te urupare " Okioki me te Nakunaku" a tō tātou tinana. Ka whakamarie i a tātou, ka tuku i a tātou kia moe, ā, ka whakaora i te tinana.
Ko te mea nui, ina whakahohehia tētahi o ēnei pūnaha e rua, ka whakakorengia tētahi atu. Nō reira, ina mahi tātou i tētahi tikanga manawa hōhonu pēnei i te 4-7-8, kei te whakahohehia e tātou tō tātou pūnaha whakamarie (pūnaha io parasympathetic). Kātahi ka whakakorengia aunoatia te pūnaha whakararuraru (pūnaha io sympathetic), ā, ka marino tō tātou tinana me tō tātou hinengaro katoa.
Ko te tikanga 4-7-8 tētahi huarahi hei whakatutuki i ēnei painga. Ki te kore tēnei tikanga e pai mōu, ka taea e koe te whakamātau i tētahi atu tikanga manawa hōhonu. Ko te mea nui, ka taea e koe te wheako i tēnei urupare whakangā mā te whakamahi i tētahi tikanga e uru ana te manawa pōturi me te hōhonu .
Mena kei te pāngia tonu koe e te ahotea, te manukanuka, te raruraru moe rānei, he mea nui kia toro atu koe ki tō tākuta whānau mō ētahi tohutohu .
Karere Tangohia ki te Kāinga
- He huarahi tino māmā, he huarahi kaha hoki te tikanga manawa 4-7-8 hei whakaiti i te ahotea, te manukanuka, me te whakamarie i te hinengaro.
- Kāore tēnei e hiahiatia he taputapu, he wāhi motuhake rānei. Ka taea te mahi i ngā wā katoa, i ngā wāhi katoa.
- Ka whakahohehia e tēnei te pūnaha io "whakamarie" o te tinana (te pūnaha io parasympathetic), ka āwhina ki te whakaheke i te toto toto, te whakapai ake i te moe, me te whakaiti i te mamae.
- I te tīmatanga, kia whā noa ngā rauna e whakaharatauhia ana, kia rua i te rā. Mēnā ka whakaharatau tonu, ka piki ake ngā hua.
- Mena he roa te wā e pāngia ana koe e te raruraru hauora hinengaro, he mea nui kia rapu tohutohu hauora koe.
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