Kodi munayamba mwaganizirapo za kupuma kwanu mukakhala ndi nkhawa, mantha, kapena nkhawa? Ambiri aife timapeza kuti kupuma kwathu kumakhala kofulumira komanso kocheperako nthawi zina. Iyi ndi njira imodzi yomwe matupi athu amayankhira kupsinjika. Koma kodi mumadziwa kuti polamulira kupuma kwathu ndi kupuma bwino, tingathe kuwongolera kupsinjika kumeneku? Ndicho chimene timachitcha 'zochita zopumira' kapena 'Kupuma'.
Kodi kupuma n'chiyani kwenikweni?
Ngakhale kuti mawu akuti 'breathwork' atchuka kwambiri posachedwapa, si atsopano. Anthu akhala akuchita masewera olimbitsa thupi opumira awa kwa zaka masauzande ambiri. Amalumikizidwa kwambiri ndi zinthu monga yoga.
Mwachidule, izi zimaphatikizapo kutulutsa poizoni ndi nkhawa m'thupi lathu, komanso kupuma chakudya cha maganizo ndi thupi .
Ganizirani ubongo wanu ngati mlonda wa chitetezo. Mukavutika maganizo, mumayamba kupuma pang'ono komanso mwachangu. Izi zimachepetsa mpweya womwe thupi lanu limalandira. Pa nthawiyi, mlonda wa chitetezo mu ubongo wanu amaganiza kuti, "Pali vuto!" ndipo amakonzekeretsa thupi lanu lonse kumenyana kapena kuthawa. Iyi ndi njira yomwe imachitika mu dongosolo lathu la mitsempha .
Koma mukatenga nthawi yanu mwadala, kupuma mozama, pang'onopang'ono, komanso mozama, uthenga umapita kwa mlonda wa chitetezo uja, "Palibe chodetsa nkhawa nacho, chilichonse chili bwino." Kenako ubongo umauza thupi lonse kuti lipumule, palibe choopera. Kenako yankho la 'nkhondo kapena kuthawa' limasiya, ndipo thupi limayambanso kugwira ntchito bwino.
Kodi njira zopumira ndi ziti? Kodi tiphunzirepo pang'ono?
Pali njira zambiri zosiyanasiyana zochitira masewera olimbitsa thupi opumira. Nazi zina mwa izo.
1. Kupuma Mozama M'mimba
Iyi ndi njira yosavuta komanso yosavuta. Ikani dzanja limodzi pamimba panu ndi lina pachifuwa panu . Tsopano pumirani pang'onopang'ono kudzera mu mphuno mwanu. Muyenera kumva mimba yanu ikukulirakulira , osati pachifuwa panu. Kenako pumirani pang'onopang'ono kudzera mukamwa mwanu. Mukapuma, mudzamva mimba yanu ikubwerera mkati. Izi zimapatsa thupi lanu chizindikiro cholunjika choti mupumule.
2. Njira ya 4-7-8
Iyi ndi njira yabwino yothandizira kuti maganizo anu azikhazikika.
- Choyamba, pumirani mpweya kudzera m'mphuno mwanu kwa kasanu ndi kamodzi.
- Kenako, gwirani mpweyawo kwa kasanu ndi kawiri.
- Pomaliza, tulutsani mpweya pang'onopang'ono, mukupanga phokoso kudzera pakamwa panu, kwa kasanu ndi kamodzi.
Popeza nthawi yopuma mpweya ndi yayitali, mpweya m'mapapo umatuluka pafupifupi wonse.
3. Kupuma M'mphuno Mwanjira Yina
Izi zimathandiza kuti maganizo ndi thupi zikhale bwino.
- Tsekani mphuno yanu yakumanja ndi chala chachikulu cha dzanja lanu lamanja.
- Tsopano pumirani mpweya wozama kudzera m'mphuno yakumanzere yokha.
- Mukugwira mpweya wanu, tsekani mphuno yakumanzere ndi chala chakutsogolo cha dzanja lanu lamanja ndikutulutsa mpweya kudzera mu mphuno yakumanja.
- Imani kaye pang'ono, kokerani mpweya kachiwiri kudzera m'mphuno yakumanja, sinthani mbali monga kale, ndikutulutsa mpweya kudzera m'mphuno yakumanzere. Chitani izi kangapo.
4. Mpweya wa Moto
Iyi ndi njira yapamwamba pang'ono, kotero ingafunike kuyeseza pang'ono. Mukamapuma, masulani minofu yanu ya m'mimba. Mukapuma, gwiritsani ntchito minofu yanu ya m'mimba kuti mutulutse mpweya mwachangu. Mukachita izi moyenera, mudzamva bata m'maganizo mwanu.
5. Kupuma kwa Holotropic
Njira iyi iyenera kuchitika motsogozedwa ndi mphunzitsi wodziwa bwino ntchito . Musayese kuchita nokha.
Izi zimaphatikizapo kupuma ndi kutuluka mosalekeza, popanda kupuma. Izi zimanenedwa kuti zimapatsa thupi mpweya wambiri ndikubwezeretsa maselo.
Kodi ubwino wa njira zimenezi ndi wotani?
Kupsinjika maganizo nthawi zina kungatipangitse kumva ngati sitingathe kuchita chilichonse. Timamva ngati sitingathe kudziletsa. Koma tikamaganizira kwambiri za kupuma, matupi athu amapeza mwayi wotulutsa kupsinjikako ndikubwerera m'malo abwinobwino. Ubwino wake ndi wakuthupi komanso wamaganizo.
| Ubwino Wathupi | Ubwino Wamaganizo |
|---|---|
| Kulimbitsa kuthamanga kwa magazi | Kuchepetsa malingaliro monga kupsinjika maganizo ndi nkhawa |
| Kugona tulo tofa nato | Kuwongolera kuganizira kwambiri za m'maganizo |
| Kuchepetsa kupsinjika maganizo komwe kumachitika chifukwa cha matenda ovutika maganizo pambuyo pa zoopsa (PTSD) | Kuchepetsa chizolowezi chofuna kuledzera |
| Kulimbitsa ntchito ya dongosolo la kupuma | Kulola mabala amisala kuchira |
| Kulimbitsa chitetezo chamthupi | Kukhala ndi mwayi wowona moyo bwino |
| Kutulutsa mahomoni opsinjika m'thupi | Kumva kusangalala komanso kukhutitsidwa |
Kodi pali zovuta kapena zoopsa zilizonse?
Inde, monga zinthu zina zonse, pali zinthu zina zomwe tiyenera kuzidziwa. Makamaka ngati ndinu watsopano ku zinthuzi, muyenera kusamala pang'ono.
Chofunika kwambiri ndi kusachita masewera olimbitsa thupi awa mopitirira muyeso, makamaka ovuta kwambiri, chifukwa kuwachita molakwika kungayambitse kupuma movutikira, komwe ndi kupuma mofulumira kwambiri.
Izi ndi zoopsa pang'ono, chifukwa panthawiyo mungakumane ndi zizindikiro monga:
| Zizindikiro zomwe zingachitike panthawi ya hyperpuntilation | |
|---|---|
| - Chizungulire | - Kusanza m'manja, mapazi, ndi m'manja |
| - Kugunda kwa mtima kosakhazikika | - Kupweteka kwa minofu |
| - Kusintha kwa masomphenya chifukwa cha kusowa kwa mpweya | - Kumva kulira m'makutu |
Kawirikawiri, kuwonongeka kosatha kumachitika chifukwa cha kusowa kwa mpweya muubongo. Chifukwa chake, ngati muli ndi mavuto aliwonse azaumoyo (monga kuthamanga kwa magazi, matenda a mtima, mphumu), ndi bwino komanso kotetezeka kulankhula ndi dokotala wanu musanayambe kuchita masewera olimbitsa thupi amtunduwu.
Chinanso n'chakuti, izi zili ngati kusinkhasinkha. Kuyang'ana kwanu n'kofunika kwambiri . Ngati malingaliro anu asokonezedwa ndi phokoso ndi zinthu zina zozungulira inu, zotsatira zake zitha kuchepetsedwa. Chifukwa chake ndikofunikira kusankha malo abata.
Uthenga Wopita Nawo Kunyumba
- Kupuma ndi njira yamphamvu komanso yosavuta yothanirana ndi nkhawa komanso nkhawa.
- Ngati ndinu watsopano ku izi, yambani ndi njira yosavuta monga Kupuma Mozama M'mimba.
- Dziwani zoopsa za kupuma movutikira. Musachite masewera olimbitsa thupi mpaka kufika pamlingo wovuta kwambiri. Mvetserani thupi lanu.
- Ngati muli ndi matenda aliwonse, onetsetsani kuti mwafunsa dokotala wanu musanayambe kumwa mankhwalawa.
- Kuti mupeze zotsatira zabwino, yesani kuchita izi tsiku ndi tsiku. Ngakhale mphindi 5-10 zokha patsiku zingakuthandizeni.
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