Ukuphefumla yinto eqhelekileyo kuthi, akunjalo? Sonke siphefumla rhoqo ukuze siphile. Kodwa ubusazi na ukuba ukuthatha ixesha elincinci, ngokuqaphela, nangokuphefumla ngokufanelekileyo kunokuba neengenelo ezinkulu kwimpilo yakho? Kunokukunceda ngakumbi ukulawula izinto ezinje ngoxinzelelo, ixhala , kunye nokudakumba. Ke namhlanje, masithethe ngemithambo emithathu elula yokuphefumla onokuyenza ekhaya, eofisini, okanye nangona uhamba ngebhasi.
Kutheni le nto lo mthambo wokuphefumla ubaluleke kangaka?
Ngamafutshane, kukho unxibelelwano olukhulu phakathi kokuphefumla kwethu kunye nokuzola kwengqondo yethu. Ngaba wakha waphawula ukuba xa uxinezelekile okanye usoyika, ukuphefumla kwakho kuyakhawuleza kwaye kungabi nzulu? Siyibiza ngokuba "kukuphefumla esifubeni". Oko kukuthi, ukuphefumla esifubeni kuphela. Oku kuthetha ukuba umzimba awufumani ioksijini eyaneleyo kwaye inkqubo yomzimba "yokulwa okanye ukubaleka" iyavuselelwa.
Kodwa xa siphefumla ngononophelo, nzulu, kwaye kancinci, inkqubo yokuzola yomzimba wethu "yokuphumla nokugaya" iyaqala ukusebenza. Oku kunciphisa izinga lentliziyo yethu, kulawula uxinzelelo lwegazi, kukhulula izihlunu zethu, kwaye kusenze sizive sikhululekile. Ngoko ke olu qheliselo lokuphefumla sisixhobo esinamandla sokubuyisela ulawulo lweengqondo zethu.
Indlela 1: Ukuphefumla ngeMilomo ePursed
Le yeyona ndlela ilula nelula yokuqala kwezi zivivinyo. Eyona nto iphambili ngale nto kukulawula ukuphefumla kwakho. Ukwenza oku kunceda ekukhupheni umoya omdala obambeke emiphungeni kwaye kugcine iindlela zomoya zivulekile ixesha elide. Oku kwenza ukuphefumla kube lula kakhulu kwaye kube lula.
Cinga ngokufutha ikomityi eshushu yeti, okanye ukufutha ikhandlela. Ufanele ubeke imilebe yakho ngendlela efanayo.
Makhe sibone indlela yokwenza oku inyathelo ngenyathelo.
| Amanyathelo | Kwenziwe ntoni |
|---|---|
| Inyathelo 1 | Okokuqala, phumza izihlunu ebusweni bakho, entanyeni, nasemagxeni, uze uhlale okanye ume ngokukhululeka. |
| Inyathelo lesi-2 | Ngoku phefumla kancinci ngempumlo yakho. |
| Inyathelo lesi-3 | Faka imilebe yakho ibe yisangqa esincinci, ngokungathi uza kucima ikhandlela. |
| Inyathelo lesi-4 | Ngoku khupha umoya kancinci ngemilebe exineneyo. Into ebalulekileyo kukuthatha ixesha elide ukuwukhupha umoya kunokuba wawuthatha ukuwukhupha. Musa ukuwunyanzela ukuba uphume, vumela ukuba uphume ngokwendalo. |
Ungenza lo mthambo nanini na xa uziva uphelelwa ngumphefumlo okanye xa udiniwe. Xa uziqhelisa izihlandlo ezininzi ngemini, uya kuba yindlela yakho eqhelekileyo yokuphefumla.
Indlela yesi-2: Ukuphefumla ngesantya esiphezulu
Kule nto, sigxila ekubeni siphefumla kangaphi kwaye sikhawuleza kangakanani. Kwiimeko ezifana noxinzelelo kunye noxinzelelo, izinga lokuphefumla kwethu liyakhula ngaphandle kokuba siqaphele. Ngokwezonyango, oku sikubiza ngokuba yi-"Hyperventilation". Ngoko ke, ngokulawula ngabom izinga lokuphefumla kwethu, sinokunciphisa iimpawu ezininzi zomzimba ezibangelwa luxinzelelo.
Oku kuyinkimbinkimbi ngakumbi kunendlela yangaphambili. Apha silawula ixesha esiliphefumlelayo neliphumayo ngokubala.
Kukho iintlobo ezahlukeneyo zale ndlela. I-"Square Breathing" kunye ne-" 4-7-8 Breathing " zezona zimbini zidumileyo.
| Amanyathelo | Nantsi indlela yokwenza oku |
|---|---|
| Inyathelo 1 | Okokuqala, khupha umoya omninzi kangangoko unako kwimiphunga yakho, kodwa kungabi kakhulu kangangokuba uzive ungakhululekanga. |
| Inyathelo lesi-2 | Ngoku, ngelixa ubala ukuya kwisine engqondweni yakho, phefumla kancinci ngempumlo yakho. Ungabala nangaliphi na isantya osithandayo. Phefumla ude imiphunga yakho igcwale. |
| Inyathelo lesi-3 | Ngoku bamba umoya wakho. Wenza "iSquare Breathing" kwaye ubambe umoya wakho ubale kane . Wenza "4-7-8 Breathing" kwaye ubambe umoya wakho ubale kasixhenxe . Gcina ukubala kukwizinga elifanayo. |
| Inyathelo lesi-4 | Ngoku khupha umoya. "Square Breathing" kuxa ukhupha umoya kancinci ngelixa ubala ukuya kwi-4 . "4-7-8 Breathing" kuxa ukhupha umoya kancinci ngelixa ubala ukuya kwi-8 . Khupha imiphunga yakho ngokupheleleyo ngeli xesha. |
| Inyathelo lesi-5 (Ukuphefumla ngesikwere kuphela) | Ukuba wenza "iSquare Breathing", emva kokukhupha umoya, bamba umphefumlo wakho ubale kane ngaphandle kokuphefumla kwakhona. Emva koko qala kwakhona kwinyathelo lesi-2. |
Phinda le nkqubo amaxesha amaninzi kangangoko kufuneka ude uzive uzolile. Kungathatha ixesha ukufumana isantya sokubala esifanelekileyo kuwe, kwaye kulungile oko. Ekuhambeni kwexesha, uya kukwazi ukubala kancinci kwaye uzole ingqondo yakho ngakumbi.
Indlela yesi-3: Ukuphefumla ngesisu/nge-diaphragmatic
Sikwabiza oku ngokuthi `(Diaphragmatic Breathing)`. Isizathu soku kukuba izihlunu zethu ze-diaphragm ziyabandakanyeka kule nkqubo. Le ndlela ibandakanya ukuphefumla kancinci, nzulu kunye nokungenisa umoya omninzi emzimbeni. Njengoko bekutshiwo ngaphambili, xa sixinezelekile kwaye sixhalabile, sidla ngokuphefumla kancinci, kuphela esifubeni sethu.
Kodwa xa uziqhelisa oku "kuphefumla ngesisu," imiphunga yakho iyakhula ize ifumane umoya omninzi. Oku akupheleli nje ekupheliseni ukuziva "ufuthanisekile," kodwa kukwanceda ekunciphiseni iimpawu zomzimba zoxinzelelo.
Ungakwenza njani oku?
- Inyathelo 1:Hlala uthe nkqo esitulweni, yima ngendlela efanelekileyo, okanye ulale phantsi. Beka isandla esinye esifubeni sakho esinye esiswini sakho.
- Inyathelo lesi-2: Ngoku phefumla kancinci ngempumlo yakho. Kodwa ungavumeli isandla esifubeni sakho sishukume ngolo hlobo . Endaweni yoko, phefumlela ngaphakathi ukuze isisu sakho siphume phambili, ukuze isisu sakho sande. Ufanele uzive isandla esingaphantsi kwesisu sakho siphakama.
- Inyathelo lesi-3: Ngoku khupha umoya ngomlomo wakho. Uza kuziva isandla esingaphantsi kwesisu sakho siphinda siwele phantsi.
Ekuqaleni, ungaziva ukhathazekile kancinci kuba awuqhelanga ukuphefumla nzulu ngolu hlobo. Oku kuqhelekile kakhulu. Ukuba oku kuyenzeka, phefumla ngokwesiqhelo okwethutyana uze uhlale phantsi ude uzive uphelile. Zinike ixesha lokuqhela oku.
Into ebalulekileyo kukwenza olunye okanye ngaphezulu kwezi ziqhelo zibe yinxalenye yemisebenzi yakho yemihla ngemihla. Ngokubekela ecaleni imizuzu emi-5 ukuya kweli-10 ngosuku ukuze uziqhelise ezi zinto, ingqondo nomzimba wakho uya kuba ukulungele ukulawula uxinzelelo noxinzelelo nanini na xa luvela.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga ukuphefumla yindlela elula kakhulu nenamandla kakhulu yokulawula uxinzelelo kunye noxinzelelo .
- Xa uqala, qala ngento elula efana nokuphefumla ngemilebe exineneyo .
- Ziqhelise ezi zinto xa uzolile kwaye ungenaxinzelelo. Emva koko kuya kuba lula ukuzisebenzisa xa kukho imeko engxamisekileyo.
- Kuqhelekile ukuba uzive unesizungu ekuqaleni xa usenza umthambo "wokuphefumla ngesisu". Ukuba oko kuyenzeka, thatha ikhefu.
- Nangona le yimithambo elula, ukuba ixhala okanye uxinzelelo lwakho lunzima, ngokuqinisekileyo thetha nogqirha wakho ngayo.
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