Moyo masiku ano uli ngati mpikisano, sichoncho? Ntchito za muofesi, ntchito zapakhomo, mayeso, ntchito za ana... Ndi zonsezi, nthawi zonse timamva kupsinjika kwambiri, ndiko kuti, kupsinjika maganizo . Nthawi zina timamva ngati tilibe mtendere wamumtima, ndipo sitingagone usiku. Chifukwa chake, panthawi ngati iyi, lero tikulankhula za njira yosavuta komanso yamphamvu kwambiri yomwe mungadzitonthoze.
Kodi njira iyi yopumira ya 4-7-8 ndi iti?
Mwachidule, ndi njira yopumira yomwe idapangidwa ndi Dr. Andrew Weil, kutengera njira yakale yopumira ya yoga, `Pranayama.' Amayitcha kuti "mankhwala otonthoza achilengedwe a mitsempha." Izi zikutanthauza kuti titha kugwiritsa ntchito mpweya wathu kutonthoza maganizo ndi thupi lathu popanda mankhwala aliwonse. Ndi zophweka kwambiri, aliyense akhoza kuchita izi, kulikonse.
Chabwino, tiyeni tiwone momwe izi zimachitikira.
Mukayamba koyamba, yesani kuchita izi osachepera kawiri patsiku. Pakapita nthawi, mutha kuchita izi kangapo momwe mukufunira. Mukayamba koyamba, musachite izi nthawi zoposa kanayi motsatizana. Mukayamba kuzolowera, mutha kuziwonjezera kufika nthawi zisanu ndi zitatu. Poyamba mungamve chizungulire pang'ono, koma zimenezo zidzatha pakapita nthawi.
Yang'anani tebulo ili m'munsimu. Tsatirani njira zomwe zili mmenemo.
| Masitepe | Zoyenera kuchita |
|---|---|
| 1. Kukonzekera | Khalani moyimirira pampando. Ikani nsonga ya lilime lanu pamwamba pa pakamwa panu kumbuyo kwa mano anu awiri akumtunda ndipo muyigwire pamenepo. Tsopano tulutsani mpweya wanu wonse, ndikupanga phokoso la "whoosh". |
| 2. Kupuma (masekondi 4) | Tsekani pakamwa panu ndipo pumirani pang'onopang'ono kudzera mu mphuno mwanu kwa nthawi zinayi . |
| 3. Kugwira mpweya (masekondi 7) | Gwirani mpweya umene mwangoyamba kumene kuugwira ndipo muugwire kwa kasanu ndi kawiri . |
| 4. Pumulani (masekondi 8) | Tsopano, tulutsani mpweya wanu wonse pang'onopang'ono kwa kasanu ndi kamodzi , ndikupanga phokoso la "whoosh" kuchokera pakamwa panu kachiwiri. |
| 5. Kubwerezabwereza | Iyi ndi nthawi imodzi. Chitani izi katatu. Nthawi zonse ma round anayi. |
Chitani izi nthawi iliyonse mukakhala ndi nkhawa kapena nkhawa. Makamaka musanayambe kuchitapo kanthu pa vuto linalake, yesetsani kuchita izi usiku pamene simungathe kugona. Mukamachita zimenezi kwambiri, zotsatira zake zimakhala zamphamvu kwambiri.
Kodi ubwino wa kupuma mozama komanso pang'onopang'ono chonchi ndi wotani?
Njira zopumira mwanzeru monga kupuma 4-7-8 zimapatsa matupi athu zabwino zambiri.
Taganizirani izi, thupi lathu limakhala ndi yankho lachilengedwe lotchedwa "Nkhondo-kapena-Kuuluka" pothana ndi zadzidzidzi. Ngakhale izi zimatithandiza kupulumuka nthawi yangozi, ngati yankho ili limachitika nthawi zonse ngakhale pazinthu zazing'ono kwambiri za tsiku ndi tsiku, likhoza kusokoneza thanzi lathu.
Kupsinjika maganizo kosalekeza kumeneku kumafooketsa chitetezo chathu cha mthupi ndipo kungayambitse mavuto azaumoyo monga kuthamanga kwa magazi, kuvutika maganizo, ndi nkhawa.
Choncho, njira imeneyi yopumira imachita ndikuletsa nkhawa ndikupatsa thupi mpumulo waukulu komanso bata (Relaxation Response).
Ubwino wina wa izi:
- Kuchepetsa nkhawa: Kafukufuku wapeza kuti kuchita masewera olimbitsa thupi ngati amenewa kungathandize kuchepetsa nkhawa ndi nkhawa mwa ophunzira omwe akukumana ndi mayeso.
- Kulamulira kuthamanga kwa magazi : Kupuma pang'onopang'ono komanso mozama kwa mphindi pafupifupi 5 tsiku lililonse kwawonetsedwa kuti kumachepetsa kuthamanga kwa magazi ndi kugunda kwa mtima.
- Kugona tulo tabwino usiku:Chimodzi mwa zotsatirapo zazikulu za kupsinjika maganizo ndi kusowa tulo. N'zovuta kwambiri kugona thupi lanu likapanikizika. Choncho mukamachita izi 4-7-8, thupi lanu limakhala bata ndipo limakuthandizani kugona mofulumira.
- Kuchepetsa ululu: Kafukufuku wina wasonyeza kuti anthu omwe amachita njira zopumira mofatsa komanso mozama samamva ululu wambiri.
- Kuwonjezeka kwa chidwi : Kafukufuku wa 2017 adawonetsa kuti anthu omwe adachita maphunziro opumira kwambiri kwa milungu isanu ndi itatu anali ndi luso lowonjezera la kuyang'ana kwambiri komanso kuchepa kwa malingaliro oipa.
Kodi kupuma kumeneku kumatonthoza bwanji thupi lathu?
Izi n'zosavuta kuzimvetsa. Ntchito za thupi lathu zosadzifunira, monga kugunda kwa mtima ndi kugaya chakudya, zimayendetsedwa ndi gawo la thupi lotchedwa Autonomic Nervous System. Lili ndi magawo awiri akuluakulu.
1. Thupi la Nervous Lomvera Chifundo: Ichi ndi chomwe chimalamulira momwe thupi lathu limayankhira " Nkhondo-kapena-Kuuluka" . Gawoli limagwira ntchito pamene tili pachiwopsezo, pamene tikumva mantha, kapena pamene tikuvutika maganizo, ndipo limatikonzekeretsa.
2. Parasympathetic Nervous System: Ichi ndi gawo lomwe limayang'anira momwe thupi lathu limayankhira " Kupuma ndi Kugaya Chakudya" . Limatitonthoza, limatigonetsa, ndikubwezeretsa thupi.
Chofunika kwambiri n’chakuti pamene imodzi mwa njira ziwirizi yayamba kugwira ntchito, inayo imachotsedwa ntchito. Choncho, tikamapuma mozama monga 4-7-8, timayamba kugwira ntchito dala dongosolo lathu lotonthoza (Parasympathetic nervous system). Kenako dongosolo losokoneza (Sympathetic nervous system) limasiya kugwira ntchito, ndipo thupi lathu lonse ndi maganizo athu onse amakhala bata.
Njira ya 4-7-8 ndi njira imodzi yokha yopezera zabwinozi. Ngati njira iyi sikugwira ntchito kwa inu, mutha kuyesa njira ina yopumira mozama. Chofunika ndichakuti mutha kupeza yankho lopumulali pogwiritsa ntchito njira iliyonse yopumira pang'onopang'ono komanso mozama .
Ngati muli ndi nkhawa, nkhawa, kapena vuto la kugona nthawi zonse, ndikofunikira kuonana ndi dokotala wa banja lanu kuti akupatseni malangizo .
Uthenga Wopita Nawo Kunyumba
- Njira yopumira ya 4-7-8 ndi njira yosavuta komanso yamphamvu yochepetsera nkhawa, nkhawa, komanso kutonthoza maganizo.
- Izi sizifuna zida zilizonse kapena malo apadera. Zitha kuchitika nthawi iliyonse, kulikonse.
- Izi zimathandizira kuti thupi lizigwira ntchito bwino pochepetsa kuthamanga kwa magazi, kuchepetsa tulo, komanso kuchepetsa ululu.
- Poyamba, phunzirani maulendo anayi okha kawiri patsiku. Mukapitiriza kuchita masewerowa, zotsatira zake zidzawonjezeka.
- Ngati muli ndi vuto la matenda amisala kwa nthawi yayitali, ndikofunikira kufunafuna upangiri wa dokotala.
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