Ubomi kule mihla bufana nokhuphiswano, akunjalo? Umsebenzi waseofisini, imisebenzi yasekhaya, iimviwo, imisebenzi yabantwana... Ngayo yonke le nto, sisoloko siziva sixinezelekile kakhulu, oko kukuthi, uxinzelelo . Ngamanye amaxesha siziva ngathi asinalo uxolo lwengqondo, kwaye asinakulala ebusuku. Ngoko ke, ngexesha elinje, namhlanje sithetha ngendlela elula kakhulu nenamandla kakhulu onokuzola ngayo.
Ithini le ndlela yokuphefumla eyi-4-7-8?
Ngamafutshane, yindlela yokuphefumla eyaveliswa nguGqr. Andrew Weil, esekelwe kwindlela yakudala yokulawula ukuphefumla yeyoga, ethi `Pranayama.' Uyibiza ngokuba "yindlela yokuthomalalisa imithambo-luvo yendalo." Oko kuthetha ukuba singasebenzisa umoya wethu ukuzolisa ingqondo nomzimba wethu ngaphandle kwamayeza. Kulula kakhulu, nabani na angakwenza, naphi na.
Kulungile, masibone ukuba oku kwenziwa njani kanye kanye.
Xa uqala, zama ukwenza oku ubuncinane kabini ngemini. Ekuhambeni kwexesha, ungakwenza kaninzi kangangoko ufuna. Xa uqala, ungakwenzi ngaphezu kwezihlandlo ezine zilandelelana. Njengoko uqhele, ungakwandisa kube kasibhozo. Usenokuziva unesizungu ekuqaleni, kodwa oko kuya kuphela emva kwexesha elithile.
Jonga itheyibhile engezantsi. Landela amanyathelo akuyo.
| Amanyathelo | Kwenziwe ntoni |
|---|---|
| 1. Ukulungiselela | Hlala uthe nkqo esitulweni. Beka incam yolwimi lwakho eluphahleni lomlomo wakho emva kwamazinyo akho amabini angaphezulu uze uyibambe apho. Ngoku khupha wonke umoya wakho, wenze isandi esithi "whoosh". |
| 2. Ukuphefumla (imizuzwana emi-4) | Vala umlomo wakho uze uphefumle kancinci ngempumlo yakho ubale kane . |
| 3. Ukubamba umphefumlo (imizuzwana esi-7) | Bamba umoya osandul’ ukuwuphefumla uze uwubambe ude ubale kasixhenxe . |
| 4. Ukukhupha umoya (imizuzwana esi-8) | Ngoku, khupha umoya wakho kancinci kancinci uze ubale isibhozo , wenze isandi esithi "whoosh" siphume emlonyeni wakho kwakhona. |
| 5. Ukuphindaphinda | Lo ngumjikelo omnye. Yenza oku izihlandlo ezithathu ngaphezulu. Imijikelo emine iyonke. |
Yenza oku nanini na xa uziva uxinezelekile okanye uxhalabile. Ingakumbi ngaphambi kokuba usabele kwimeko ekhathazayo, ziqhelise ebusuku xa ungakwazi ukulala. Okukhona ukwenza oku, kokukhona iziphumo ziya kuba namandla ngakumbi.
Zithini iingenelo zokuphefumla nzulu nangokucothayo ngolu hlobo?
Iindlela zokuphefumla ngononophelo ezifana nokuphefumla nge-4-7-8 zinika imizimba yethu iingenelo ezininzi ezixabisekileyo.
Cinga nje, imizimba yethu inempendulo yendalo ebizwa ngokuba yi-"Fight-or-Flight" yokujongana neengxamiseko. Nangona oku kusinceda sisinde ngamaxesha engozi, ukuba le mpendulo ihlala isebenza nakwizinto ezincinci zobomi bemihla ngemihla, inokuba nefuthe elibi kwimpilo yethu.
Olu xinzelelo luhlala luqhubeka luyenza buthathaka inkqubo yethu yomzimba yokuzikhusela kwaye lunokukhokelela kwiingxaki zempilo ezifana noxinzelelo lwegazi oluphezulu, ukudakumba, kunye nokuxhalaba.
Ngoko ke, into eyenziwa yile ndlela yokuphefumla kukuyeka loo mpendulo yokuxhalaba kwaye inike umzimba ukuphumla okunzulu nokuzola (Relaxation Response).
Ezinye izibonelelo zoku:
- Ukunciphisa ixhala: Izifundo zifumanise ukuba imithambo yokuphefumla efana nale inokunciphisa uxinzelelo kunye nexhala kubafundi abajongene neemviwo.
- Ulawulo loxinzelelo lwegazi : Ukuphefumla kancinci nangokunzulu malunga nemizuzu emi-5 yonke imihla kuye kwabonakala kunciphisa uxinzelelo lwegazi kunye nesantya sentliziyo.
- Ukulala kamnandi ebusuku:Esinye seziphumo eziphambili zoxinzelelo kukungakwazi ukulala. Kunzima kakhulu ukulala xa umzimba wakho uxinezelekile. Ngoko ke xa uziqhelanisa nale ndlela ye-4-7-8, umzimba wakho uyazola kwaye ukuncede ulale ngokukhawuleza.
- Ukunciphisa iintlungu: Ezinye izifundo zibonise ukuba abantu abasebenzisa iindlela zokuphefumla ngokuzolileyo nangokunzulu bafumana iintlungu ezinciphileyo.
- Ukwanda kokugxila : Uphononongo luka-2017 lutyhile ukuba abantu abaye baqeqeshwa ngokuphefumla nzulu kangangeeveki ezisibhozo banamandla okugxila ngakumbi kwaye iimvakalelo ezimbi ziyehla.
Oku kuphefumla kuwuzolisa njani umzimba wethu?
Kulula kakhulu ukuyiqonda le nto. Imisebenzi yomzimba wethu engenziwanga ngabom, efana nokubetha kwentliziyo kunye nokugaya ukutya, ilawulwa yinxalenye yomzimba ebizwa ngokuba yi-Autonomic Nervous System. Ineenxalenye ezimbini eziphambili.
1. Inkqubo Yeemvakalelo Enovelwano: Yile nto ilawula impendulo yomzimba wethu ethi " Yilwa okanye Ubhabhe" . Le nxalenye iyasebenza xa sisengozini, xa siziva sisoyika, okanye xa sixinezelekile, kwaye isilungiselela loo nto.
2. Inkqubo yeNervous ye-Parasympathetic: Le yinxalenye elawula impendulo yomzimba wethu ethi " Rest and Digest" . Iyasithomalalisa, isithumele ebuthongweni, kwaye ibuyisele umzimba kwimeko yawo.
Into ebalulekileyo kukuba xa enye yezi nkqubo zimbini isebenza, enye iyavalwa. Ngoko ke, xa senza indlela yokuphefumla nzulu efana ne-4-7-8, siyenza ngabom inkqubo yethu yokuzola (inkqubo ye-parasympathetic nervous). Emva koko inkqubo ephazamisayo (inkqubo ye-sympathetic nervous) iyavalwa ngokuzenzekelayo, kwaye umzimba wethu wonke kunye nengqondo yethu iyazola.
Indlela ye-4-7-8 yenye nje indlela yokufumana ezi zibonelelo. Ukuba le ndlela ayisebenzi kuwe, ungazama enye indlela yokuphefumla nzulu. Into ebalulekileyo kukuba ungafumana le mpendulo yokuphumla ngayo nayiphi na indlela ebandakanya ukuphefumla kancinci nangokunzulu .
Ukuba uneengxaki zoxinzelelo olungapheliyo, ixhala, okanye ubuthongo, kubalulekile ukubona ugqirha wakho wosapho ukuze akunike iingcebiso .
Umyalezo Wokuya Ekhaya
- Indlela yokuphefumla eyi-4-7-8 yindlela elula kakhulu nenamandla yokunciphisa uxinzelelo, ixhala, kunye nokuzola ingqondo.
- Oku akudingi zixhobo okanye indawo ekhethekileyo. Kungenziwa nanini na, naphi na.
- Oku kuvuselela inkqubo yomzimba yemithambo-luvo "ezolisayo" (inkqubo yemithambo-luvo ye-parasympathetic), kunceda ekunciphiseni uxinzelelo lwegazi, ukuphucula ubuthongo, kunye nokunciphisa iintlungu.
- Ekuqaleni, ziqhelise imijikelo emine kuphela, kabini ngemini. Ngokuqhubeka uziqhelisa, iziphumo ziya kwanda.
- Ukuba unengxaki yempilo yengqondo ehlala ixesha elide, kubalulekile ukufuna ingcebiso kagqirha.
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