Ubuzima muri iki gihe bumeze nk'amarushanwa, si byo se? Akazi ko mu biro, imirimo yo mu rugo, ibizamini, imirimo y'abana... Muri ibi byose, duhora twumva dufite umuvuduko mwinshi, ni ukuvuga stress . Hari igihe twumva tudafite amahoro yo mu mutima, kandi tudashobora gusinzira nijoro. Rero, muri iki gihe nk'iki, uyu munsi turimo kuvuga ku buryo bworoshye kandi bukomeye cyane ushobora kwituza.
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Ubu buryo bwo guhumeka bwa 4-7-8 ni ubuhe?
Mu magambo make, ni uburyo bwo guhumeka bwateguwe na Dr. Andrew Weil, bushingiye ku buryo bwa kera bwo kugenzura umwuka, Pranayama.' Abyita "umuti utuma ubwonko butuza." Ibyo bivuze ko dushobora gukoresha umwuka wacu kugira ngo dutuze ubwenge bwacu n'umubiri wacu nta muti. Ni ibintu byoroshye cyane, umuntu wese ashobora kubikora, aho ari ho hose.
Sawa, reka turebe uko ibi bikorwa neza.
Iyo utangiye bwa mbere, gerageza kubikora nibura kabiri ku munsi. Uko igihe kigenda gihita, ushobora kubikora inshuro nyinshi uko ubyifuza. Iyo utangiye bwa mbere, ntukarenze inshuro enye zikurikiranye. Uko ugenda ubimenyera, ushobora kongeramo inshuro umunani. Ushobora kumva umeze nk'ufite isereri mu ntangiriro, ariko ibyo bizashira nyuma y'igihe runaka.
Reba imbonerahamwe iri hepfo. Kurikiza intambwe ziri muri yo.
| Intambwe | Icyo gukora |
|---|---|
| 1. Kwitegura | Icara uhagaze ku ntebe. Shyira umutwe w'ururimi rwawe hejuru y'umunwa wawe inyuma y'amenyo yawe abiri yo hejuru hanyuma uwufate aho ngaho. Noneho shyira umwuka wawe wose hanze, utanga ijwi rya "whoosh". |
| 2. Guhumeka (amasegonda 4) | Funga umunwa wawe hanyuma uhumeke buhoro buhoro unyuze mu mazuru yawe mu gihe cy'umubare wa kane . |
| 3. Gufata umwuka (amasegonda 7) | Fata umwuka uherutse gufata hanyuma uwufate uko ushoboye ubare inshuro ndwi . |
| 4. Gusohora umwuka (amasegonda 8) | Noneho, shyira umwuka wawe wose buhoro buhoro mu gihe cy'umubare wa munani , wongere uvugire ijwi rya "whoosh" mu kanwa kawe. |
| 5. Gusubiramo | Iki ni icyiciro kimwe. Bikore inshuro eshatu zindi. Ibyiciro bine byose hamwe. |
Bikore igihe cyose wumva ufite stress cyangwa uhangayitse. Cyane cyane mbere yo kugira icyo ukora ku kibazo kikubangamiye, gerageza ibi nijoro igihe udashobora gusinzira. Uko ubikora cyane, niko umusaruro urushaho kuba mwinshi.
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Check Availability →Ni izihe nyungu zo guhumeka buhoro buhoro nk'uku?
Uburyo bwo guhumeka witonze nko guhumeka inshuro 4-7-8 buha imibiri yacu inyungu nyinshi z'agaciro.
Tekereza nawe, umubiri wacu ufite uburyo karemano bwo guhangana n’ibibazo byihutirwa. Nubwo ibi bidufasha kubaho mu bihe by’akaga, iyo ubu buryo bukomeje gukoreshwa no mu tuntu duto cyane two mu buzima bwa buri munsi, bushobora kugira ingaruka mbi ku buzima bwacu.
Iyi stress ihoraho igabanya ubudahangarwa bw'umubiri wacu kandi ishobora gutera ibibazo by'ubuzima nko kuzamuka k'umuvuduko w'amaraso, kwiheba no guhangayika.
Rero, icyo ubu buryo bwo guhumeka bukora ni uguhagarika icyo gisubizo cyo guhangayika no guha umubiri kumva uruhutse kandi utuje (Relaxation Response).
Izindi nyungu z'ibi:
- Kugabanya imihangayiko: Ubushakashatsi bwagaragaje ko imyitozo yo guhumeka nk'iyi ishobora kugabanya imihangayiko n'ihungabana ku banyeshuri bahura n'ibizamini.
- Kugenzura umuvuduko w'amaraso : Guhumeka buhoro buhoro kandi mu buryo bwimbitse mu gihe cy'iminota 5 buri munsi byagaragaye ko bigabanya umuvuduko w'amaraso n'umuvuduko w'umutima.
- Gusinzira neza nijoro:Imwe mu ngaruka zikomeye ziterwa no gusinzira ni ukubura ibitotsi. Biragoye cyane gusinzira iyo umubiri wawe ufite stress. Rero iyo ukoresheje ubu buryo bwa 4-7-8, umubiri wawe uratuza kandi ukagufasha gusinzira vuba.
- Kugabanya ububabare: Ubushakashatsi bumwe bwagaragaje ko abantu bakoresha uburyo bwo guhumeka neza kandi butuje bagabanya ububabare.
- Kongera ubushobozi bwo gutekereza : Ubushakashatsi bwakozwe mu 2017 bwagaragaje ko abantu bakoze imyitozo yo guhumeka cyane mu gihe cy'ibyumweru umunani bafite ubushobozi bwo kwibanda ku kintu kimwe ndetse n'amarangamutima mabi agabanuka.
Ni gute uku guhumeka gutuza umubiri wacu?
Ibi biroroshye cyane kubyumva. Imikorere y'umubiri wacu idakozwe ku bushake, nko gutera k'umutima no gusya, igenzurwa n'igice cy'umubiri cyitwa Autonomic Nervous System. Gifite ibice bibiri by'ingenzi.
1. Uturemangingo tw’imitsi duhuza: Ibi nibyo bigenzura uburyo umubiri wacu witwara mu " Kurwana cyangwa Guhunga" . Iki gice gitangira gukora iyo turi mu kaga, iyo twumva ubwoba, cyangwa iyo dufite stress, kandi bikadutegurira kubikora.
2. Sisitemu y'imitsi itera Parasympathetic: Iki ni cyo gice kigenzura uko umubiri wacu witwara mu " Kuruhuka no kugogora" . Kiratuza, kikadusinzira, kandi kikagarura umubiri mu buryo bushya.
Igikuru ni uko iyo bumwe muri ubu buryo bubiri bukozwe, ubundi bugahagarara. Rero, iyo dukoresheje uburyo bwo guhumeka cyane nka 4-7-8, tuba dukoresheje nkana sisitemu yacu ituza (Parasympathetic nervous system). Hanyuma sisitemu ihungabanya (Sympathetic nervous system) ihita ihagarara, maze umubiri wacu wose n'ubwenge bwacu bigatuza.
Uburyo bwa 4-7-8 ni bumwe mu buryo bwo kugera kuri izi nyungu. Niba ubu buryo butagufitiye akamaro, ushobora kugerageza ubundi buryo bwo guhumeka mu buryo bwimbitse. Icy'ingenzi ni uko ushobora kubona ubu buryo bwo kuruhuka ukoresheje uburyo ubwo aribwo bwose busaba guhumeka buhoro buhoro kandi mu buryo bwimbitse .
Niba ufite ibibazo by'imihangayiko, guhangayika, cyangwa ibitotsi bidashira, ni ngombwa kugana muganga w'umuryango wawe kugira ngo akugire inama .
Ubutumwa bwo kujyana mu rugo
- Uburyo bwo guhumeka bwa 4-7-8 ni uburyo bworoshye kandi bufite imbaraga bwo kugabanya imihangayiko, guhangayika no gutuza ubwonko.
- Ibi ntibisaba ibikoresho cyangwa umwanya wihariye. Bishobora gukorwa igihe icyo ari cyo cyose, aho ari ho hose.
- Ibi bifasha umubiri gukora "utuje" mu mitsi (systeme nervous parasympathetic), bifasha kugabanya umuvuduko w'amaraso, kunoza ibitotsi, no kugabanya ububabare.
- Mbere na mbere, imyitozo igera kuri ine gusa, kabiri ku munsi. Iyo ukomeje imyitozo, umusaruro uziyongera.
- Niba ufite ikibazo cy’ubuzima bwo mu mutwe cy’igihe kirekire, ni ngombwa gushaka inama kwa muganga.
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