Ulwazi lwezeMpilo ngokubanziJulayi 16, 2026🔄 Updated: Jul 16, 2026⏱ 5 min

Iindlela zokuphefumla zokunciphisa uxinzelelo

Creator: Dr. Priya Sammani
Published: 2026-07-15T22:50:47.000Z

Dr. Priya Sammani, MBBS, PG Dip. FMMedical Verification

Ngoku thatha umoya onzulu ngaphakathi. Ngoku khupha umoya kancinci. Ngaba sele uzive wahlukile kancinci, ulula kancinci? Ukuphefumla kwakho sisixhobo esinamandla kakhulu onaso. Kunokukunceda ukunciphisa uxinzelelo kunye nokuphelisa ixhala elingeyomfuneko. Ukuba wenza le mithambo yokuphefumla ibe yinxalenye yobomi bakho bemihla ngemihla, uya kuziva umahluko.

Kutheni le nto ukuphefumla kuchaphazela kangaka iingqondo zethu?

Ngamafutshane, imizimba yethu ineenxalenye ezimbini zenkqubo yemithambo-luvo ezenzekelayo. Enye yinkqubo esilungiselela imeko engxamisekileyo, yonyusa izinga lentliziyo yethu, kwaye isenza sixhalabe. Enye yinkqubo esizolisayo, esiphumzayo, kwaye ibuyisele imizimba yethu kwimeko yesiqhelo.

Rhoqo xa sixinezelekile, singazi, siphefumla umphefulo omfutshane kakhulu nonganzulu. Oku kungena esifubeni kuphela. Xa siphefumla ngale ndlela, inkqubo yemithambo-luvo esenza sixhalabe iyavuseleleka. Oku kwandisa uxinzelelo lwakho kwaye kunciphise amandla akho.

Kodwa xa siphefumla nzulu ngabom, sivuselela inkqubo esizolisayo nesenza siphumle. Oku kubuyisela ukubetha kwentliziyo yethu kwimeko eqhelekileyo kancinci kancinci, uxinzelelo lwethu lwegazi lwehle , kwaye kuthumela umyalezo kuwo wonke umzimba othi "yonke into ilungile ngoku, yehlisa umoya." Yiyo loo nto olu qheliselo lokuphefumla lunamandla kangaka.

Khumbula oku ngaphambi kokuba uqale lo mthambo.

Ngaphambi kokuba uqale ezi zinto, kulungile ukuba nolungiselelo oluncinci.

Khetha indawo entle nethuleyo: Isenokuba yibhedi yakho, umgangatho wegumbi lokuhlala, okanye isitulo esikhululekileyo. Indawo ethuleyo yeyona ilungileyo.
Nxiba impahla ekhululekileyo: Kunzima ukwenza ezi zinto ngelixa unxibe impahla eqinileyo. Khetha impahla elula nekhululekileyo.
Musa ukuyinyanzela : Le ayiyonto ufanele uyinyanzele. Ukwenza njalo kunokunyusa uxinzelelo. Kwenze kancinci nangendlela evakala ilungile kuwe.
Yigcine ngexesha elifanayo yonke imihla: Ukuba kunokwenzeka, zama ukwenza oku kube kanye okanye kabini ngemini, ngexesha elinye. Amaxesha amnandi kukuba uvuke kusasa okanye ngaphambi kokuba ulale ebusuku.

Uninzi lwemithambo luthatha imizuzu embalwa kuphela. Ukuba unexesha, ungafumana iziphumo ezingcono ngakumbi ngokuzenza imizuzu eli-10 nangaphezulu.

Masibone ngoku indlela yokwenza ezi ziqhelo.

Apha sithetha ngeendlela ezilula kakhulu ezinokwenziwa ngumntu wonke.

1. Ukuphefumla nzulu

Le yeyona ndlela ilula nebalulekileyo. Apha sifunda indlela yokuphefumla kungekuphela nje esifubeni, kodwa nasesiswini de sigcwale.

Amanyathelo	Kwenziwe ntoni
Inyathelo 1	Zenze uzive ukhululekile. Ukuba usesitulweni, hlala uthe nkqo. Ukuba usebhedini, nca umqolo wakho wolule iingalo zakho kwaye ubeke umqamelo phantsi kwamadolo akho.
Inyathelo lesi-2	Gcina isandla esinye sibekwe esiswini sakho nesinye esifubeni sakho.
Inyathelo lesi-3	Ngoku phefumlela ngaphakathi ngempumlo yakho . Njengoko uphefumlela ngaphakathi, kufuneka uzive isisu sakho siphuma phambili (njengebhaluni evuthelwayo). Kufuneka uzive isandla esiswini sakho siphakama.
Inyathelo lesi-4	Ngoku khupha umoya ngempumlo yakho . Ufanele uzive isisu sakho singena (njengomoya uhla).
Inyathelo lesi-5	Ukuba isandla esiswini sakho siphezulu kwaye sisezantsi kunesandla esisesifubeni sakho, wenza kakuhle. Phefumla nzulu izihlandlo ezi-3-4 ngolu hlobo.

2. Ukugxila ekuphefumleni (Breath Focus)

Ungasebenzisa umfanekiso kunye negama engqondweni yakho ukuze uzole ingqondo yakho ngelixa uphefumla nzulu.

Vala amehlo akho .
Tsala umoya onzulu kancinci.
Njengoko uphefumla, cinga ukuba uphefumla umoya ozele "yintuthuzelo" kunye "nokuzola." Yiba nombono ngaloo ntuthuzelo isasazeka emzimbeni wakho wonke.
Njengoko ukhupha umoya, cinga ukuba "uxinzelelo" kunye "nexhala" emzimbeni wakho ziyaphuma kunye naloo moya.
Ngoku yongeza amagama koku. Njengoko uphefumla, yithi ngengqondo, "Ndiphefumla ngoxolo."
Njengoko ukhupha umoya, yithi ngengqondo, "Ndikhulula uxinzelelo."
Yenza oku malunga nemizuzu eli-10.

Khawucinge ukuba ubuya kukhululeka kangakanani ukuba ubunokuhlala nje esitulweni sakho uphefumle ngolu hlobo imizuzu emibini xa uxinezelekile yingxaki enkulu eofisini.

3. Ukulinganisela ukuphefumla kunye nokuphefumla (Ukuphefumla okulinganayo)

Oku kuquka ukulinganisa ixesha elithathwayo ukuphefumla kunye nexesha elithathwayo ukuphefumla.

Hlala kamnandi esitulweni okanye phantsi.
Phefumla ngempumlo yakho, ubala ngengqondo ukusuka kwisinye ukuya kwisihlanu (5) njengoko uphefumlela ngaphandle.
Ngoku khupha umoya ngeempumlo zakho, ubale ngengqondo ukusuka kwisinye ukuya kwisihlanu (5) njengoko uphefumla.
Yenza oku izihlandlo ezininzi.
Wakuba ukhululekile ukubala ukuya kwisihlanu (5), yongeza ixesha kancinci kancinci. Ungalinyusa liye kwisixhenxe, isibhozo, okanye ishumi (10).

4. Ukuphumla Kwemisipha Okuqhubekayo

Le yindlela entle kakhulu. Kule ndlela, uqinisa izihlunu kwelinye icala lomzimba njengoko uphefumla, kwaye ukhulule loo ngxinano njengoko uphefumla. Oku kunika isiqabu esikhulu somzimba nengqondo.

lala phantsi.
Okokuqala, thatha umoya onzulu uze uphumle kancinci.
Ngoku, njengoko uphefumla , cinezela iintende zeenyawo zakho neenzwane zakho ngokuqinileyo. Cinezela kakhulu.
Ngoku njengoko ukhupha umoya , yeka loo xinano ngokupheleleyo. Yiva ukukhanya okuvakala kuloo ndawo.
Okulandelayo, njengoko uphefumla, qinisa izihlunu zakho zethole . Zikhulule njengoko uphefumla.
Sebenzisa indlela yakho unyuke ukusuka ezantsi komzimba wakho ngale ndlela. Qinisa imilenze yakho, amathanga, isisu, isifuba, iminwe, izandla, amahlombe, intamo, kwaye ekugqibeleni ude uphumle nezihlunu zobuso bakho (amehlo avaliwe, amazinyo aqinileyo) kwaye uphumle njengoko ukhupha umoya.

5. Umphefumlo weNgonyama oGuquliweyo

Le yindlela emnandi yokwenza oku. Khawuthelekelele uyingonyama ngelixa usenza oku.

Hlala kamnandi esitulweni okanye phantsi.
Phefumla ngempumlo yakho. Phefumla ude isisu sakho sigcwale.
Xa uzele kakhulu ukuba ungaphefumla kwakhona, vula umlomo wakho ubanzi kangangoko unako.
Ngoku khupha umoya wakho wonke ngaxeshanye ngesandi esithi "HA" , njengengonyama egqumayo.
Phinda oku izihlandlo ezininzi. Uza kuziva uxinzelelo oluxineneyo engqondweni yakho lukhululwa.

Ufanele uye nini kugqirha?

Ezi ndlela zokuphefumla zizixhobo ezilungileyo zokulawula uxinzelelo kunye nexhala. Kodwa amanqanaba akho oxinzeleloUkuba ihlala ixesha elide, ayinyamezeleki, okanye ukuba unezinye iimpawu ezifana nokudakumba, ezi zodwa aziyi kwanela.

Kwimeko enjalo, eyona nto ingcono onokuyenza kukuthetha nogqirha wosapho lwakho okanye ugqirha ngayo. Baza kukunika isisombululo esifanelekileyo.

Umyalezo Wokuya Ekhaya

Ukuphefumla kwakho sisixhobo esinamandla kakhulu onaso simahla sokunciphisa uxinzelelo.

Ukuze ufumane iziphumo ezilungileyo, yenza le mithambo ibe ngumkhwa wemihla ngemihla. Nokuba yimizuzu emi-5 ukuya kweli-10 yanele.

Eyona nto iphambili ekufuneka ugxile kuyo kukubamba umphefumlo wakho, uphefumle nzulu uze uzalise isisu sakho.

La ngamanyathelo nje okunceda. Ukuba uxinzelelo lwakho okanye ixhala lakho linzima kakhulu ukuba ungalilawula, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.

Uxinzelelo, ukuphefumla, ixhala, umthambo wokuphefumla, impilo yengqondo, impilo-ntle

⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.

💬 Comments (0)

Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.

Faka uluvo lwakho

Ulwazi lwezeMpilo ngokubanziJulayi 16, 2026
Iindlela zokuphefumla zokunciphisa uxinzelelo
Dr. Priya SammaniMedical Verification
⏱ 5 min read
📋Table of Contents
1. Kutheni le nto ukuphefumla kuchaphazela kangaka iingqondo zethu?
2. Khumbula oku ngaphambi kokuba uqale lo mthambo.
3. Masibone ngoku indlela yokwenza ezi ziqhelo.
4. 1. Ukuphefumla nzulu
5. 2. Ukugxila ekuphefumleni (Breath Focus)
6. 3. Ukulinganisela ukuphefumla kunye nokuphefumla (Ukuphefumla okulinganayo)
7. 4. Ukuphumla Kwemisipha Okuqhubekayo
8. 5. Umphefumlo weNgonyama oGuquliweyo
9. Ufanele uye nini kugqirha?
10. Umyalezo Wokuya Ekhaya
Ngoku thatha umoya onzulu ngaphakathi. Ngoku khupha umoya kancinci. Ngaba sele uzive wahlukile kancinci, ulula kancinci? Ukuphefumla kwakho sisixhobo esinamandla kakhulu onaso. Kunokukunceda ukunciphisa uxinzelelo kunye nokuphelisa ixhala elingeyomfuneko. Ukuba wenza le mithambo yokuphefumla ibe yinxalenye yobomi bakho bemihla ngemihla, uya kuziva umahluko.
Kutheni le nto ukuphefumla kuchaphazela kangaka iingqondo zethu?
Ngamafutshane, imizimba yethu ineenxalenye ezimbini zenkqubo yemithambo-luvo ezenzekelayo. Enye yinkqubo esilungiselela imeko engxamisekileyo, yonyusa izinga lentliziyo yethu, kwaye isenza sixhalabe. Enye yinkqubo esizolisayo, esiphumzayo, kwaye ibuyisele imizimba yethu kwimeko yesiqhelo.
Rhoqo xa sixinezelekile, singazi, siphefumla umphefulo omfutshane kakhulu nonganzulu. Oku kungena esifubeni kuphela. Xa siphefumla ngale ndlela, inkqubo yemithambo-luvo esenza sixhalabe iyavuseleleka. Oku kwandisa uxinzelelo lwakho kwaye kunciphise amandla akho.
Kodwa xa siphefumla nzulu ngabom, sivuselela inkqubo esizolisayo nesenza siphumle. Oku kubuyisela ukubetha kwentliziyo yethu kwimeko eqhelekileyo kancinci kancinci, uxinzelelo lwethu lwegazi lwehle , kwaye kuthumela umyalezo kuwo wonke umzimba othi "yonke into ilungile ngoku, yehlisa umoya." Yiyo loo nto olu qheliselo lokuphefumla lunamandla kangaka.
Khumbula oku ngaphambi kokuba uqale lo mthambo.
Ngaphambi kokuba uqale ezi zinto, kulungile ukuba nolungiselelo oluncinci.
Khetha indawo entle nethuleyo: Isenokuba yibhedi yakho, umgangatho wegumbi lokuhlala, okanye isitulo esikhululekileyo. Indawo ethuleyo yeyona ilungileyo.
Nxiba impahla ekhululekileyo: Kunzima ukwenza ezi zinto ngelixa unxibe impahla eqinileyo. Khetha impahla elula nekhululekileyo.
Musa ukuyinyanzela : Le ayiyonto ufanele uyinyanzele. Ukwenza njalo kunokunyusa uxinzelelo. Kwenze kancinci nangendlela evakala ilungile kuwe.
Yigcine ngexesha elifanayo yonke imihla: Ukuba kunokwenzeka, zama ukwenza oku kube kanye okanye kabini ngemini, ngexesha elinye. Amaxesha amnandi kukuba uvuke kusasa okanye ngaphambi kokuba ulale ebusuku.
Uninzi lwemithambo luthatha imizuzu embalwa kuphela. Ukuba unexesha, ungafumana iziphumo ezingcono ngakumbi ngokuzenza imizuzu eli-10 nangaphezulu.
Masibone ngoku indlela yokwenza ezi ziqhelo.
Apha sithetha ngeendlela ezilula kakhulu ezinokwenziwa ngumntu wonke.
1. Ukuphefumla nzulu
Le yeyona ndlela ilula nebalulekileyo. Apha sifunda indlela yokuphefumla kungekuphela nje esifubeni, kodwa nasesiswini de sigcwale.
Amanyathelo Kwenziwe ntoni
Inyathelo 1 Zenze uzive ukhululekile. Ukuba usesitulweni, hlala uthe nkqo. Ukuba usebhedini, nca umqolo wakho wolule iingalo zakho kwaye ubeke umqamelo phantsi kwamadolo akho.
Inyathelo lesi-2 Gcina isandla esinye sibekwe esiswini sakho nesinye esifubeni sakho.
Inyathelo lesi-3 Ngoku phefumlela ngaphakathi ngempumlo yakho . Njengoko uphefumlela ngaphakathi, kufuneka uzive isisu sakho siphuma phambili (njengebhaluni evuthelwayo). Kufuneka uzive isandla esiswini sakho siphakama.
Inyathelo lesi-4 Ngoku khupha umoya ngempumlo yakho . Ufanele uzive isisu sakho singena (njengomoya uhla).
Inyathelo lesi-5 Ukuba isandla esiswini sakho siphezulu kwaye sisezantsi kunesandla esisesifubeni sakho, wenza kakuhle. Phefumla nzulu izihlandlo ezi-3-4 ngolu hlobo.
2. Ukugxila ekuphefumleni (Breath Focus)
Ungasebenzisa umfanekiso kunye negama engqondweni yakho ukuze uzole ingqondo yakho ngelixa uphefumla nzulu.
Vala amehlo akho .
Tsala umoya onzulu kancinci.
Njengoko uphefumla, cinga ukuba uphefumla umoya ozele "yintuthuzelo" kunye "nokuzola." Yiba nombono ngaloo ntuthuzelo isasazeka emzimbeni wakho wonke.
Njengoko ukhupha umoya, cinga ukuba "uxinzelelo" kunye "nexhala" emzimbeni wakho ziyaphuma kunye naloo moya.
Ngoku yongeza amagama koku. Njengoko uphefumla, yithi ngengqondo, "Ndiphefumla ngoxolo."
Njengoko ukhupha umoya, yithi ngengqondo, "Ndikhulula uxinzelelo."
Yenza oku malunga nemizuzu eli-10.
Khawucinge ukuba ubuya kukhululeka kangakanani ukuba ubunokuhlala nje esitulweni sakho uphefumle ngolu hlobo imizuzu emibini xa uxinezelekile yingxaki enkulu eofisini.
3. Ukulinganisela ukuphefumla kunye nokuphefumla (Ukuphefumla okulinganayo)
Oku kuquka ukulinganisa ixesha elithathwayo ukuphefumla kunye nexesha elithathwayo ukuphefumla.
Hlala kamnandi esitulweni okanye phantsi.
Phefumla ngempumlo yakho, ubala ngengqondo ukusuka kwisinye ukuya kwisihlanu (5) njengoko uphefumlela ngaphandle.
Ngoku khupha umoya ngeempumlo zakho, ubale ngengqondo ukusuka kwisinye ukuya kwisihlanu (5) njengoko uphefumla.
Yenza oku izihlandlo ezininzi.
Wakuba ukhululekile ukubala ukuya kwisihlanu (5), yongeza ixesha kancinci kancinci. Ungalinyusa liye kwisixhenxe, isibhozo, okanye ishumi (10).
4. Ukuphumla Kwemisipha Okuqhubekayo
Le yindlela entle kakhulu. Kule ndlela, uqinisa izihlunu kwelinye icala lomzimba njengoko uphefumla, kwaye ukhulule loo ngxinano njengoko uphefumla. Oku kunika isiqabu esikhulu somzimba nengqondo.
lala phantsi.
Okokuqala, thatha umoya onzulu uze uphumle kancinci.
Ngoku, njengoko uphefumla , cinezela iintende zeenyawo zakho neenzwane zakho ngokuqinileyo. Cinezela kakhulu.
Ngoku njengoko ukhupha umoya , yeka loo xinano ngokupheleleyo. Yiva ukukhanya okuvakala kuloo ndawo.
Okulandelayo, njengoko uphefumla, qinisa izihlunu zakho zethole . Zikhulule njengoko uphefumla.
Sebenzisa indlela yakho unyuke ukusuka ezantsi komzimba wakho ngale ndlela. Qinisa imilenze yakho, amathanga, isisu, isifuba, iminwe, izandla, amahlombe, intamo, kwaye ekugqibeleni ude uphumle nezihlunu zobuso bakho (amehlo avaliwe, amazinyo aqinileyo) kwaye uphumle njengoko ukhupha umoya.
5. Umphefumlo weNgonyama oGuquliweyo
Le yindlela emnandi yokwenza oku. Khawuthelekelele uyingonyama ngelixa usenza oku.
Hlala kamnandi esitulweni okanye phantsi.
Phefumla ngempumlo yakho. Phefumla ude isisu sakho sigcwale.
Xa uzele kakhulu ukuba ungaphefumla kwakhona, vula umlomo wakho ubanzi kangangoko unako.
Ngoku khupha umoya wakho wonke ngaxeshanye ngesandi esithi "HA" , njengengonyama egqumayo.
Phinda oku izihlandlo ezininzi. Uza kuziva uxinzelelo oluxineneyo engqondweni yakho lukhululwa.
Ufanele uye nini kugqirha?
Ezi ndlela zokuphefumla zizixhobo ezilungileyo zokulawula uxinzelelo kunye nexhala. Kodwa amanqanaba akho oxinzeleloUkuba ihlala ixesha elide, ayinyamezeleki, okanye ukuba unezinye iimpawu ezifana nokudakumba, ezi zodwa aziyi kwanela.
Kwimeko enjalo, eyona nto ingcono onokuyenza kukuthetha nogqirha wosapho lwakho okanye ugqirha ngayo. Baza kukunika isisombululo esifanelekileyo.
Umyalezo Wokuya Ekhaya
Ukuphefumla kwakho sisixhobo esinamandla kakhulu onaso simahla sokunciphisa uxinzelelo.
Ukuze ufumane iziphumo ezilungileyo, yenza le mithambo ibe ngumkhwa wemihla ngemihla. Nokuba yimizuzu emi-5 ukuya kweli-10 yanele.
Eyona nto iphambili ekufuneka ugxile kuyo kukubamba umphefumlo wakho, uphefumle nzulu uze uzalise isisu sakho.
La ngamanyathelo nje okunceda. Ukuba uxinzelelo lwakho okanye ixhala lakho linzima kakhulu ukuba ungalilawula, ungaze ungathandabuzi ukufuna ingcebiso kagqirha.
Uxinzelelo, ukuphefumla, ixhala, umthambo wokuphefumla, impilo yengqondo, impilo-ntle
⚠️ Important: The medical articles and information on Nirogi Lanka are for general awareness only, and are by no means a substitute for professional medical advice, diagnosis, or treatment. For any medical problem you have, consult a qualified physician immediately.
Related Articles

Awufuni kutya nawe? Masithethe ngokuphulukana nokutya
Ngaba ugqirha wakho uyazi nge 'Blue Zones'? Funda ezi zinto ukuze uphile ubomi obusempilweni nobonwabisayo!
Ngaba ukhathazekile ngokubonakala kweempundu zakho? Masifunde yonke into malunga notyando lweButt Lift!
Ibali Elikhulu Lethumbu Elincinci
Uyakuthanda ukunyuka iintaba? Masifunde ngqo malunga nesifo sokuphakama kweentaba!
Ukulala Uze: Iingenelo Ezimangalisayo Zempilo
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho
Igama lakho *
Email (will not be published)
Izimvo zakho *
Nceda ubale: 9 + 7 =