Ese hari igihe wumva ufite umwuka ubura gato? Iyo uzamutse ku madarajya, ukora akazi gakomeye, cyangwa uhagaze gusa, ushobora kumva igituza cyawe kifunze kandi ukumva ufite umwuka ubura. Uyu munsi tugiye kuvuga ku buryo bworoshye kandi bufite akamaro cyane bwo kugenzura guhumeka kwawe mu bihe nk'ibi. Ubu buryo bwitwa 'Pursed Lip Breathing'.

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Guhumeka kw'iminwa ipfutse ni iki?

Mu magambo make, ubu ni uburyo bworoshye cyane bwo kugenzura umuvuduko w'umwuka wawe no gutuma buri guhumeka uhumeka neza kurushaho. Ni nko kwiruka iminwa yawe (nk'uko uvuza ifirimbi) no guhumeka buhoro buhoro. Ubu buryo bugabanya umuvuduko w'umwuka wawe, bugafasha ibihaha byawe kubona ogisijeni nyinshi no kwirukana umwuka washaje (dioxide de carbone).

Hari uburyo butandukanye bwo guhumeka. Ni byiza kumenya bike kuri ibi.

Uburyo bwo guhumeka	Ibisobanuro byoroshye
Guhumeka bisanzwe (Eupnea)	Uku ni ko guhumeka bisanzwe dukora nta mbaraga.
Guhumeka cyane (Hyperpnea)	Iyo dukora siporo, duhumeka cyane kandi mu buryo bwimbitse, nk'uko byari bimeze mbere yo guterura icyuma giremereye.
Guhumeka hakoreshejwe diaphragm	Muri ibi, duhumeka cyane twifashishije imitsi minini yitwa diaphragm, iri munsi y'ibihaha byacu. Ibi kandi byitwa 'Ubuhumekero bwo mu nda'.
Guhumeka kwa Costal	Ubu ni umwuka muto ukoresha imitsi iri hagati y'imbavu.

Ni nde ubu buryo bubereye?

Umuntu wese ashobora kungukirwa no kwiga kugenzura uburyo ahumeka, ariko birafasha cyane cyane iyo ufite ikibazo cy'ibihaha kigira ingaruka ku buryo uhumeka. Urugero:

Asima
Indwara y'ibihaha idakira (COPD)
Ibi bishobora gutanga ihumure rikomeye ku bantu bafite indwara nka fibrosis y'ibihaha .

Ni izihe nyungu z'ubu buryo bwo guhumeka?

Kwitoza guhumeka ku munwa ukoresheje icyuma bizaguha inyungu nyinshi.

Muri make, iki ni igikoresho cy'agaciro gakomeye kigufasha kugenzura guhumeka no gutuza mu gihe cy'impanuka.

Igenzura uburyo umwuka winjira n'aho usohoka mu bihaha (guhumeka).
Guhumeka umwuka ufunze: Bifasha kwirukana burundu umwuka washaje wafatiwe mu bihaha.
Koroshya guhumeka: Inzira z'ubuhumekero ziba zifunguye igihe kirekire, bigabanya imbaraga zisabwa kugira ngo umuntu ahumeke.
Gutinda guhumeka: Mu kongera igihe cyo guhumeka, umuvuduko wo guhumeka uragabanuka kandi ubwonko bugatuza.
Gutuza mu mutwe: Iyo guhumeka bigenzuwe, bifasha cyane mu kugabanya ubwoba, imihangayiko, n'ihungabana.
Ubuzima bwiza: Ubwiza bw'ubuzima burarushaho kuba bwiza uko imirimo ya buri munsi ishobora gukorwa byoroshye.

Ni gute wakora Pursed Lip Breathing?

Ibi biroroshye cyane kubikora. Bishobora kumera nk'ibidasanzwe mu ntangiriro, ariko numaze kumenyera, bizaba ikintu ushobora gukora byoroshye. Reka turebe uko wabikora intambwe ku yindi.

Intambwe	Icyo gukora
1. Ahantu heza ho kuruhuka	Banza worohereze imitsi yo mu ijosi no mu bitugu, hanyuma wicare mu ntebe.
2. Guhumeka	Funga umunwa wawe hanyuma uhumeke buhoro buhoro unyuze mu mazuru yawe . Bara rimwe, kabiri mu mutwe wawe. Ntabwo ukeneye guhumeka cyane, guhumeka bisanzwe gusa ni byo bizagufasha. Uzumva igifu cyawe cyaguka uko uhumeka.
3. Kurya iminwa	Noneho shyiramo agakapu/imisatsi ku minwa yawe, nk'aho uhuha igikombe gishyushye cy'icyayi cyangwa uhuha ifiriti y'ibyatsi.
4. Guhumeka umwuka	Humura buhoro buhoro kandi buhoro unyuze mu minwa yawe. Bara kimwe, bibiri, bitatu, bine mu mutwe wawe. Wibuke ko igihe usohora umwuka kigomba kuba kingana n'igihe gikubye kabiri igihe uhumeka. Uzumva inda yawe igenda yinjira mu gihe usohora umwuka.

Ibintu ugomba kwibuka mugihe ukora imyitozo

Ntugahumeke ku ngufu. Reka bisohoke buhoro buhoro kandi mu buryo busanzwe.
Buri gihe shyira umwuka igihe kirekire kuruta guhumeka . (Urugero, niba uhumeka amasegonda 2, shyira umwuka amasegonda 4.)
Bikore inshuro nyinshi kugeza igihe guhumeka kwawe kugenzuwe neza.

Ibi bifata igihe kingana iki kandi ni ryari bigomba gukorwa?

Ni byiza gukora ubu buryo inshuro 4-5 ku munsi, mu gihe cy'iminota 5 cyangwa 10, kugeza igihe bikubereye ibisanzwe. Itoze ibi urimo usoma igitabo, ureba televiziyo, cyangwa wicaye gusa.

Iyo umaze kumenyera, ushobora kuyikoresha igihe cyose wumva ufite ikibazo cyo guhumeka. Urugero:

Iyo uzamuka ingazi
Mu gihe cyo guterura icyuma giremereye
Iyo ugenda n'amaguru intera ndende
Mu gihe ukora imyitozo ngororamubiri

Ese hari ingaruka mbi muri ibi? Ni ryari nkwiye kujya kwa muganga?

Nta ngaruka zikomeye zishobora kubaho muri ubu buryo. Ariko, niba ufite ikibazo cy'ibihaha, ni byiza kuvugana na muganga wawe no kugisha inama mbere yo gutangira ubwo bwoko bw'imyitozo ngororamubiri.

Hari igihe ushobora kumva uzuzuwe cyangwa unaniwe mu gihe urimo gukora ibi. Niba ibyo bibaye, hagarara gato.

Ikintu cy'ingenzi kurusha ibindi:Iyi si umuti w'indwara yawe. Ni ingamba z'igihe gito gusa zo gufasha mu kurwanya ibimenyetso. Ugomba gukomeza gufata imiti yanditswe n'abaganga ku ndwara yawe.

Niba ufite ikibazo cyo guhumeka kigenda kirushaho kugorana cyangwa ibimenyetso bishya bikagaragara, hita ubonana na muganga wawe .

Niba ikibazo cyawe cyo guhumeka kidakemutse nyuma y'iminota 10 ukoresheje ubu buryo, hita ujya kwa muganga wita ku bibazo byihutirwa (ETU) by'ibitaro biri hafi yawe.

Ubutumwa bwo kujyana mu rugo

Guhumeka mu minwa ifunze ni uburyo bworoshye kandi bufite akamaro bwo kugenzura kubura umwuka.
Ibi ni ingirakamaro cyane cyane ku bantu bafite indwara z'ibihaha nka asima na COPD.
Itoze ubu buryo buri munsi kugeza igihe buzaba busanzwe kuri wewe. Hanyuma ushobora kubukoresha byoroshye igihe bibaye ngombwa.
Ibi ntibigenzura guhumeka gusa, ahubwo binafasha kugabanya stress no gutuza ubwonko.
Niba ikibazo cyo guhumeka gikomeje nubwo hari ubu buryo, ni ngombwa gushaka inama kwa muganga byihutirwa.