Ukuphefumula kuyinto evamile kakhulu kithi, akunjalo? Sonke siphefumula njalo ukuze siphile. Kodwa bewazi ukuthi ukuthatha isikhathi esincane, ngokuqonda, nangokufanele ukuphefumula kungaba nezinzuzo ezinkulu empilweni yakho? Kungakusiza kakhulu ukuphatha izinto ezifana nokucindezeleka, ukukhathazeka , nokucindezeleka. Ngakho-ke namuhla, ake sixoxe ngezivivinyo ezintathu ezilula kakhulu zokuphefumula ongazenza ekhaya, ehhovisi, noma ngisho nalapho uhamba ngebhasi.
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Kungani lo msebenzi wokuphefumula ubaluleke kangaka?
Kalula nje, kunokuxhumana okukhulu phakathi kokuphefumula kwethu nokuzola kwethu kwengqondo. Wake waphawula ukuthi uma ucindezelekile kancane noma wesaba, ukuphefumula kwakho kuyashesha futhi kujule? Sikubiza ngokuthi "ukuphefumula kwesifuba". Okusho ukuthi, ukuphefumula kusuka esifubeni kuphela. Lokhu kusho ukuthi umzimba awutholi umoya-mpilo owanele futhi uhlelo lomzimba "lokulwa noma lokubaleka" luyavuselelwa.
Kodwa uma siphefumula ngokuqonda, ngokujulile, nangokuhamba kancane, uhlelo lokuphumula lomzimba wethu "lokuphumula nokugaya" luyaqala ukusebenza. Lokhu kunciphisa izinga lokushaya kwenhliziyo yethu, kulawula umfutho wegazi lethu, kuphumuze imisipha yethu, futhi kusenze sizizwe sikhululekile. Ngakho-ke lokhu kuvivinya ukuphefumula kuyithuluzi elinamandla lokubuyisa ukulawula izingqondo zethu.
Indlela 1: Ukuphefumula Izindebe Ezicindezelwe
Lena yindlela elula nelula yokuqala lezi zivivinyo. Into eyinhloko ngalokhu ukulawula ukuphefumula kwakho. Ukwenza lokhu kusiza ukukhipha umoya omdala obambeke emaphashini futhi kugcine imigudu yokuphefumula ivulekile isikhathi eside. Lokhu kwenza ukuphefumula kube lula kakhulu futhi kube lula.
Cabanga ngakho njengokucima inkomishi yetiye eshisayo, noma ukucima ikhandlela. Kufanele ubeke izindebe zakho ngendlela efanayo.
Ake sibone ukuthi singakwenza kanjani lokhu isinyathelo ngesinyathelo.
| Izinyathelo | Okufanele ngikwenze |
|---|---|
| Isinyathelo 1 | Okokuqala, phumula imisipha ebusweni bakho, entanyeni nasemahlombe, bese uhlala noma ume ngokukhululeka. |
| Isinyathelo sesi-2 | Manje thatha umoya kancane ngekhala lakho. |
| Isinyathelo 3 | Faka izindebe zakho zibe yindilinga encane, njengokungathi uzocisha ikhandlela. |
| Isinyathelo 4 | Manje khipha umoya kancane ngezindebe ezigoqiwe. Into ebalulekile ukuthi kuthathe isikhathi eside ukukhipha umoya kunokuba kuthathe isikhathi eside ukuwukhipha. Ungawuphoqi umoya, vumela uphume ngokwemvelo. |
Ungenza lo msebenzi noma nini lapho uzizwa uphelelwa umoya noma uma ukhathele. Uma uwuprakthiza izikhathi eziningana ngosuku, uzoba yindlela yakho evamile yokuphefumula.
Indlela 2: Ukuphefumula Okusheshayo
Kulokhu, sigxila ekutheni siphefumula kangaki futhi ngokushesha kangakanani. Ezimweni ezifana nokukhathazeka nokucindezeleka, izinga lokuphefumula kwethu liyakhuphuka ngaphandle kokuqaphela. Ngokwezokwelapha, lokhu sikubiza ngokuthi "i-Hyperventilation". Ngakho-ke, ngokulawula ngamabomu izinga lokuphefumula kwethu, singanciphisa izimpawu eziningi zomzimba ezibangelwa ukucindezeleka.
Lokhu kuyinkimbinkimbi kakhulu kunendlela yangaphambilini. Lapha silawula isikhathi esiphefumula futhi siphuma ngaso ngokubala.
Kunezinhlobo eziningana zale ndlela. I-"Square Breathing" kanye ne-" 4-7-8 Breathing " yizindlela ezimbili ezidumile kakhulu.
| Izinyathelo | Nansi indlela yokukwenza |
|---|---|
| Isinyathelo 1 | Okokuqala, khipha umoya omningi ngangokunokwenzeka emaphashini akho, kodwa hhayi kakhulu kangangokuthi uzizwe ungakhululekile. |
| Isinyathelo sesi-2 | Manje, ngenkathi ubala kuze kube yi-4 engqondweni yakho, donsa umoya kancane ngekhala lakho. Ungabala nganoma yisiphi isivinini osithandayo. Phefumula kuze kube yilapho amaphaphu akho egcwele. |
| Isinyathelo 3 | Manje bamba umoya wakho. Wenza i-"Square Breathing" futhi ubambe umoya wakho ubale kane . Wenza i-"4-7-8 Breathing" futhi ubambe umoya wakho ubale kasikhombisa . Gcina ukubala ngesivinini esifanayo. |
| Isinyathelo 4 | Manje khipha umoya. "Ukuphefumula Okuyisikwele" yilapho ukhipha umoya kancane ngenkathi ubala kuya ku-4 . "Ukuphefumula okungu-4-7-8" yilapho ukhipha umoya kancane ngenkathi ubala kuya ku-8 . Thulula umoya ngokuphelele emaphashini akho ngalesi sikhathi. |
| Isinyathelo 5 (Ukuphefumula Okuyisikwele kuphela) | Uma wenza i-"Square Breathing", ngemva kokukhipha umoya, bamba umoya wakho ubale kane ngaphandle kokuphefumula futhi. Bese uqala futhi esinyathelweni sesi-2. |
Phinda le nqubo kaningi ngangokunokwenzeka uze uzizwe uzolile. Kungathatha isikhathi ukuthola ijubane lokubala elikhululekile kuwe, futhi lokho kulungile. Ngokuhamba kwesikhathi, uzokwazi ukubala kancane futhi uzole ingqondo yakho kakhudlwana.
Indlela 3: Ukuphefumula Ngesisu / Ukuphefumula Nge-Diaphragmatic
Siphinde sikubize ngokuthi (Ukuphefumula Okune-Diaphragmatic). Isizathu salokhu ukuthi imisipha yethu ye-diaphragm ihilelekile kule nqubo. Le ndlela ihilela ukuphefumula kancane, okujulile nokungenisa umoya omningi emzimbeni. Njengoba kushiwo ngaphambili, lapho sicindezelekile futhi sikhathazekile, sivame ukuphefumula kancane, kusuka esifubeni sethu kuphela.
Kodwa uma uzijwayeza lokhu "kuphefumula ngesisu," amaphaphu akho ayavuleka aze angene umoya omningi. Lokhu akugcini nje ngokuqeda umuzwa "wokuminyana," kodwa futhi kusiza ekunciphiseni izimpawu zomzimba zokucindezeleka.
Ungakwenza kanjani lokhu?
- Isinyathelo 1:Hlala uqonde esihlalweni, ume ngendlela efanele, noma ulale phansi. Beka isandla esisodwa esifubeni sakho kanti esinye ngesisu.
- Isinyathelo sesi-2: Manje thatha umoya kancane ungene ngekhala lakho. Kodwa ungavumeli isandla esifubeni sakho sinyakaze kanjalo . Kunalokho, phefumula ukuze isisu sakho siphume phambili, ukuze isisu sakho sande. Kufanele uzizwe isandla esingaphansi kwesisu sakho siphakama.
- Isinyathelo sesi-3: Manje khipha umoya ngomlomo wakho. Uzozwa isandla esingaphansi kwesisu sakho sehla futhi.
Ekuqaleni, ungase uzizwe unekhanda elincane ngoba awujwayele ukuphefumula kakhulu kanje. Lokhu kujwayelekile kakhulu. Uma lokhu kwenzeka, phefumula ngendlela evamile isikhashana bese uhlala uthule kuze kube yilapho umuzwa uphela. Zinike isikhathi sokujwayela lokhu.
Into ebalulekile ukwenza eyodwa noma ngaphezulu yalezi zivivinyo zibe yingxenye yesimiso sakho sansuku zonke. Ngokubeka eceleni imizuzu emi-5 kuya kweyi-10 ngosuku ukuze uzijwayeze lezi zinto, kokubili ingqondo nomzimba wakho kuzobe sekulungele ukuphatha ukucindezeleka nokucindezeleka noma nini lapho kuvela.
Umlayezo Wokuya Nawe Ekhaya
- Ukuzivocavoca ngokuphefumula kuyindlela elula kakhulu futhi enamandla kakhulu yokulawula ukucindezeleka nokukhathazeka .
- Uma uqala, qala ngento elula njengokuphefumula ngezindebe ezigoqiwe .
- Zijwayeze lokhu uma uzolile futhi ungenaso ingcindezi. Khona-ke kuzoba lula ukuzisebenzisa ezimweni eziphuthumayo.
- Kuvamile ukuzizwa unesizungu ekuqaleni lapho wenza umsebenzi "wokuphefumula esiswini". Uma lokho kwenzeka, thatha ikhefu.
- Ngisho noma lokhu kuyizindlela zokuzilolonga ezilula, uma ukukhathazeka noma ukucindezeleka kwakho kukhulu, qiniseka ukuthi ukhuluma nodokotela wakho ngakho.
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