Hupenyu hwemazuva ano hwakaita semakwikwi, handiti? Basa remuhofisi, mabasa epamba, bvunzo, mabasa evana... Nezvose izvi, tinogara tichinzwa kumanikidzwa kwakawanda, ndiko kuti, kushushikana . Dzimwe nguva tinonzwa sekunge hatina rugare rwepfungwa, uye hatigone kurara husiku. Saka, panguva yakaita seiyi, nhasi tiri kutaura nezvenzira iri nyore uye ine simba kwazvo yaunogona kudzikamisa pfungwa dzako.
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Ndeipi nzira iyi yekufema ye4-7-8?
Zvichitaurwa zviri nyore, itsika yekufema yakagadzirwa naDr. Andrew Weil, zvichibva patsika yekare yeyoga yekudzora kufema, Pranayama.' Anoti iyi "nzira yekunyaradza tsinga." Izvi zvinoreva kuti tinogona kushandisa kufema kwedu kudzikamisa pfungwa dzedu nemuviri pasina mushonga. Zviri nyore kwazvo, chero ani zvake anogona kuzviita, chero kupi.
Zvakanaka, saka ngatione kuti izvi zvinoitwa sei chaizvo.
Paunotanga, edza kuita izvi kanenge kaviri pazuva. Nekufamba kwenguva, unogona kuzviita kakawanda sezvaunoda. Paunotanga, usazviita kanopfuura kana kakatevedzana. Sezvaunotanga kujaira, unogona kuwedzera kusvika kasere. Unganzwa dzungu pakutanga, asi izvozvo zvinopera mushure mechinguva.
Tarisa tafura iri pazasi. Tevedzera matanho ari mairi.
| Matanho | Zvekuita |
|---|---|
| 1. Kugadzirira | Gara wakamira pachigaro. Isa muromo werurimi rwako pamusoro pemuromo wako uri kuseri kwemazino ako maviri ekumusoro wobata ipapo. Iye zvino buritsa mweya wako wese, uchiita ruzha rwekuti "whoosh". |
| 2. Kufema (masekonzi mana) | Vhara muromo wako wofemera zvishoma nezvishoma nemhino dzako kwekanguva ka4 . |
| 3. Kubata mweya (masekondi manomwe) | Bata mweya wauchangobva kufema wobva waubata kwekanomwe . |
| 4. Kuburitsa mweya (masekonzi masere) | Zvino, buritsa mweya wako wese zvishoma nezvishoma kwekasere , uchiita ruzha rwekuti "whoosh" kubva mumuromo mako zvakare. |
| 5. Kudzokorora | Iyi idenderedzwa rimwe chete. Ita izvi katatu zvakare. Madenderedzwa mana ese. |
Ita izvi pese paunonzwa kushushikana kana kunetseka. Kunyanya usati waita chimwe chinhu chinokugumbura, dzidzira izvi husiku paunenge usingakwanise kurara. Kana ukaramba uchizviita, ndipo pachava nesimba guru remhedzisiro yacho.
Ndezvipi zvakanakira kufema zvakadzika uye zvishoma nezvishoma seizvi?
Maitiro ekufema zvine hungwaru akadai sekufema 4-7-8 anopa miviri yedu mabhenefiti akawanda anobatsira.
Funga nezvazvo, muviri wedu une mhinduro yechisikigo inonzi "Rwisa-kana-Kubhururuka" pakugadzirisa njodzi. Kunyangwe izvi zvichitibatsira kurarama munguva dzenjodzi, kana mhinduro iyi ikaramba ichiitwa kunyangwe muzvinhu zvidiki zvehupenyu hwezuva nezuva, inogona kukanganisa hutano hwedu.
Kushushikana uku kunogara kuchideredza simba remuviri wedu uye kunogona kukonzera matambudziko ehutano akadai seBP, kuora mwoyo, uye kuzvidya mwoyo.
Saka, zvinoitwa nenzira iyi yekufema ndeyekumisa kushushikana uye kupa muviri pfungwa yakadzika yekuzorora uye kugadzikana (Relaxation Response).
Zvimwe zvakanakira izvi:
- Kuderedza kuzvidya mwoyo: Ongororo dzakawana kuti maekisesaizi ekufema akadai anogona kuderedza kushushikana nekuzvidya mwoyo kuvadzidzi vari kutarisana nebvunzo.
- Kudzora BP : Kufema zvishoma nezvishoma uye zvakadzama kwemaminitsi mashanu pazuva kwakaratidzwa kuti kunoderedza BP uye kurova kwemoyo.
- Kurara zvakanaka usiku:Chimwe chezvikonzero zvikuru zvekushushikana kushaya hope. Zvinonetsa zvikuru kurara kana muviri wako waneta. Saka kana ukashandisa nzira iyi ye4-7-8, muviri wako unodzikama uye unokubatsira kurara nekukurumidza.
- Kuderedza marwadzo: Dzimwe ongororo dzakaratidza kuti vanhu vanoita nzira dzekufema dzakadzikama uye dzakadzika vanonzwa kurwadziwa kushoma.
- Kuwedzera kwekutarisa : Ongororo yakaitwa muna 2017 yakaratidza kuti vanhu vakadzidziswa kufema zvakadzama kwemavhiki masere vaiva nekugona kwakanyanya kutarisa uye kudzikira kwemanzwiro asina kunaka.
Kufema uku kunodzikamisa sei muviri wedu?
Izvi zviri nyore kunzwisisa. Mabasa emuviri wedu asingazviiti, akadai sekurova kwemoyo nekugaya, anodzorwa nechikamu chemuviri chinonzi Autonomic Nervous System. Chine zvikamu zviviri zvikuru.
1. Sisitimu Yetsinga Inonzwira Tsitsi: Izvi ndizvo zvinodzora mhinduro yemuviri wedu ye " Kurwa-kana-Kubhururuka" . Chikamu ichi chinoshanda kana tiri munjodzi, patinonzwa kutya, kana patinoshushikana, uye chinotigadzirira izvozvo.
2. Parasympathetic Nervous System: Ichi chikamu chinodzora mhinduro yemuviri wedu ye " Zorora uye Gaya" . Chinotidzikamisa, chinotituma kurara, uye chinodzoreredza muviri.
Chinhu chakakosha ndechekuti kana imwe yeiyi sisitimu mbiri yavhurwa, imwe inomiswa. Saka, patinoshandisa nzira yekufema yakadzika senge 4-7-8, tinenge tichiita nemaune sisitimu yedu yekudzikamisa (Parasympathetic nervous system). Zvadaro sisitimu inovhiringidza (Sympathetic nervous system) inodzima yoga, uye muviri wedu wese nepfungwa dzedu zvinodzikama.
Nzira ye4-7-8 ingori imwe nzira yekuwana mabhenefiti aya. Kana nzira iyi isingakushandire, unogona kuedza imwe nzira yekufema zvakadzika. Chinhu chakakosha ndechekuti unogona kuwana mhinduro iyi yekurerukirwa nenzira chero ipi zvayo inosanganisira kufema zvishoma nezvishoma uye zvakadzika .
Kana uine matambudziko ekushushikana, kuzvidya mwoyo, kana ehope nguva dzose, zvakakosha kuti uone chiremba wemhuri yako kuti akupe mazano .
Mharidzo Yekuenda Nayo Kumba
- Nzira yekufema ye4-7-8 inzira iri nyore uye ine simba yekuderedza kushushikana, kuzvidya mwoyo, uye kudzikamisa pfungwa.
- Izvi hazvidi michina kana nzvimbo yakakosha. Zvinogona kuitwa chero nguva, chero kupi.
- Izvi zvinomutsa sisitimu yetsinga yemuviri "inodzikamisa" (parasympathetic nervous system), zvichibatsira kuderedza BP, kunatsiridza kurara, uye kuderedza marwadzo.
- Pakutanga, dzidzira madenderedzwa mana chete, kaviri pazuva. Kana ukaramba uchidzidzira, mhedzisiro yacho ichawedzera.
- Kana uine dambudziko repfungwa kwenguva refu, zvakakosha kutsvaga rubatsiro rwechiremba.
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