Ingabe ngezinye izikhathi uzizwa uphelelwa umoya? Uma ukhuphuka izitebhisi, wenza umsebenzi onzima, noma umane ume, ungase uzizwe sengathi isifuba sakho sinciphile futhi uzizwa uphelelwa umoya. Namuhla sizokhuluma ngendlela elula kakhulu futhi ewusizo kakhulu yokulawula ukuphefumula kwakho ngezikhathi ezinjengalezi. Lokhu kubizwa ngokuthi 'i-Pursed Lip Breathing'.
Know your body mass index (BMI) and weight classification
Kuyini Ukuphefumula Kwezindebe Ezicindezelwe?
Kalula nje, lena indlela elula kakhulu yokulawula izinga lokuphefumula kwakho nokwenza ukuphefumula ngakunye okuthathayo kuphumelele kakhudlwana. Kufana nokusunduza izindebe zakho (njengokushaya ikhwela) nokuvuthela umoya kancane kancane. Le ndlela yehlisa izinga lokuphefumula kwakho, isiza amaphaphu akho ukuthi athole umoya-mpilo owengeziwe futhi akhiphe umoya ongasebenzi kahle (i-carbon dioxide).
Kunezindlela ezahlukene esiphefumula ngazo. Kuhle ukwazi okuncane ngalokhu.
| Indlela yokuphefumula | Incazelo elula |
|---|---|
| Ukuphefumula okuvamile (i-Eupnea) | Lokhu ukuphefumula okuvamile esikwenzayo ngaphandle komzamo. |
| Ukuphefumula okujulile (i-Hyperpnea) | Uma sizivocavoca, siphefumula kakhulu futhi sijule, njengangaphambi kokuphakamisa izinsimbi. |
| Ukuphefumula kwe-diaphragmatic | Kulokhu, siphefumula ngokujulile ngamabomu sisebenzisa umsipha omkhulu obizwa ngokuthi i-diaphragm, otholakala ngaphansi kwamaphaphu ethu. Lokhu kubizwa nangokuthi 'Ukuphefumula Ngesisu'. |
| Ukuphefumula okujwayelekile | Lona umoya ongajulile osebenzisa imisipha ephakathi kwezimbambo. |
Ngubani ofanele le ndlela?
Noma ubani angazuza ngokufunda ukulawula ukuphefumula kwakhe, kodwa kuyasiza kakhulu uma unesifo samaphaphu esithinta ukuphefumula kwakho. Isibonelo:
- Isifuba somoya
- Isifo Sokuvinjelwa Kwamaphaphu Esingamahlalakhona (i-COPD)
- Lokhu kungaba impumuzo enkulu kubantu abanezimo ezifana ne -pulmonary fibrosis .
Yiziphi izinzuzo zale ndlela yokuphefumula?
Ukuzijwayeza ukuphefumula ngezindebe ezigobile kuzokunikeza izinzuzo eziningana.
Kalula nje, leli ithuluzi eliwusizo kakhulu elikusiza ukulawula ukuphefumula kwakho nokuzola esimweni esiphuthumayo.
- Ilawula ukuphefumula: Ilawula ukungena nokuphuma komoya emaphashini (umoya).
- Ukuphefumula umoya ovalelekile: Kusiza ekukhipheni ngokuphelele umoya ophelelwe yisikhathi ovaleleke emaphashini.
- Ubulula bokuphefumula: Imigudu yokuphefumula ivuleka isikhathi eside, okunciphisa umzamo odingekayo wokuphefumula.
- Ukwehlisa ijubane lokuphefumula: Ngokwandisa isikhathi sokuphefumula, izinga lokuphefumula liyehla futhi ingqondo izolile.
- Ukuzola kwengqondo: Uma ukuphefumula kulawulwa, kusiza kakhulu ekunciphiseni ukwesaba, ukukhathazeka kanye nokucindezeleka.
- Izinga lempilo elithuthukisiwe: Izinga lempilo liyathuthuka njengoba imisebenzi yansuku zonke ingenziwa kalula.
Uyenza kanjani kahle i-Pursed Lip Breathing?
Kulula kakhulu ukukwenza lokhu. Kungase kuzwakale kungavamile ekuqaleni, kodwa uma usujwayele, kuzoba yinto ongayenza kalula. Ake sibone ukuthi ungakwenza kanjani lokhu isinyathelo ngesinyathelo.
| Izinyathelo | Okufanele ngikwenze |
|---|---|
| 1. Indawo ekhululekile | Okokuqala, phumula imisipha entanyeni nasemahlombe akho, bese uhlala esihlalweni. Phumula. |
| 2. Ukuphefumula | Vala umlomo wakho bese uphefumula kancane ngekhala lakho . Bala okukodwa, okubili engqondweni yakho. Awudingi ukuphefumula kakhulu, ukuphefumula okuvamile nje kuphela okuzokwenza. Uzozwa isisu sakho sikhula njengoba uphefumula. |
| 3. Ukubhoboza izindebe | Manje faka izindebe zakho esikhwameni/esikhumbeni, njengokungathi uphefumula inkomishi yetiye eshisayo noma uphefumula ikhwela lotshani. |
| 4. Ukuphefumula | Khipha umoya kancane kancane ngezindebe ezigoqiwe. Bala okukodwa, okubili, okuthathu, okune engqondweni yakho. Khumbula, isikhathi okhipha umoya ngaso kufanele sibe side ngokuphindwe kabili kunesikhathi osiphefumulayo. Uzozwa isisu sakho singena njengoba uphefumula. |
Izinto okufanele uzikhumbule lapho uzijwayeza
- Ungaphoqi umoya wakho ukuba uphume. Vumela uphume kancane futhi ngokwemvelo.
- Khupha umoya isikhathi eside kunokuphefumula . (Isibonelo, uma uphefumula imizuzwana emi-2, khipha umoya imizuzwana emi-4.)
- Yenza lokhu ngokuphindaphindiwe kuze kube yilapho ukuphefumula kwakho sekulawuleka ngokuphelele.
Kuthatha isikhathi esingakanani lokhu futhi kufanele kwenziwe nini?
Kungumqondo omuhle ukuzijwayeza le ndlela izikhathi ezingu-4-5 ngosuku, cishe imizuzu emi-5 noma eyi-10 ngesikhathi, kuze kube yilapho kuba yinto evamile kuwe. Zijwayeze lokhu ngenkathi ufunda incwadi, ubukele i-TV, noma uhleli nje unganyakazi.
Uma usujwayele, ungayisebenzisa noma nini lapho uzizwa sengathi unenkinga yokuphefumula. Isibonelo:
- Uma ukhuphuka izitebhisi
- Uma uphakamisa isisindo
- Uma uhamba ibanga elincane
- Ngesikhathi uzivocavoca
Ingabe kukhona ingozi kulokhu? Kufanele ngimbone nini udokotela?
Azikho izingozi ezinkulu ngale ndlela. Kodwa-ke, uma unesifo samaphaphu, kungcono ukukhuluma nodokotela wakho futhi ucele iseluleko ngaphambi kokuqala lolu hlobo lokuzivocavoca.
Ngezinye izikhathi ungase uzizwe unesiyezi noma ukhathele ngenkathi wenza lokhu. Uma lokho kwenzeka, yeka isikhashana.
Into ebaluleke kakhulu:Lokhu akulona ikhambi lesimo sakho. Kumane kuyisinyathelo sesikhashana sokusiza ukulawula izimpawu. Kufanele uqhubeke nokuphuza ukwelashwa okunqunyiwe kwesimo sakho.
Uma unenkinga yokuphefumula noma kuvela izimpawu ezintsha, bona udokotela wakho ngokushesha .
Uma ubunzima bakho bokuphefumula bungathuthuki ngemva kwemizuzu engaba yi-10 usebenzisa le ndlela, shesha uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze.
Umlayezo Wokuya Nawe Ekhaya
- Ukuphefumula Ngezindebe Eziphushwayo kuyindlela elula kakhulu futhi ephumelelayo yokulawula ukuphelelwa umoya.
- Lokhu kuzuzisa kakhulu abantu abanezifo zamaphaphu ezifana ne-asthma kanye ne-COPD.
- Prakthiza le ndlela nsuku zonke kuze kube yilapho iba yinto evamile kuwe. Ngemuva kwalokho ungayisebenzisa kalula uma kudingeka.
- Lokhu akugcini nje ngokulawula ukuphefumula, kodwa futhi kusiza ekunciphiseni ukucindezeleka nokuzola ingqondo.
- Uma ubunzima bokuphefumula buqhubeka naphezu kwale ndlela, kubalulekile ukufuna iseluleko sezokwelapha ngokushesha.
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