Impilo imatasa kakhulu kulezi zinsuku, akunjalo? Ukujaha ukuya emsebenzini ekuseni, ingcindezi yomsebenzi ehhovisi, izinkinga ekhaya, izivivinyo... Ngakho konke lokhu, kuyinto evamile ukuzwa ingcindezi enkulu nokucindezeleka ezingqondweni zethu. Ngezinye izikhathi asikwazi ukugcina izingqondo zethu endaweni eyodwa, asikwazi ukulala ebusuku, futhi sithukuthela ngisho nangezinto ezincane kakhulu. Ngakho-ke namuhla sizokhuluma ngendlela elula kakhulu nenamandla yokuzola ingqondo yakho ngezikhathi ezinjengalezi. Lokhu kubizwa ngokuthi i-Box Breathing, noma ukuphefumula ngesikwele.
Kuyini ngempela i-Box Breathing?
Kalula nje, i-Box Breathing iyindlela ekhethekile yokuphefumula ngokujulile. Njengoba nje ibhokisi linezinhlangothi ezine, le ndlela yokuphefumula nayo inezinhlangothi ezine, okungukuthi, izinyathelo ezine. Lezi zinyathelo ezine zokuphefumula ukubala ezine, ukubamba umoya, ukukhipha umoya, nokuthatha ikhefu elifushane ngaphambi kokuphefumula futhi ziyisisekelo sale ndlela.
Uma ubala uye kwesine kanje uma uzizwa ucindezelekile, ingqondo yakho iyashintsha kusuka ezinkingeni ezikukhathazayo ngaleso sikhathi iye ekubaleni. Ngesikhathi esifanayo, ukuphefumula kwakho kuba njalo. Lokhu kuzolisa uhlelo lwakho lwezinzwa futhi kunciphisa ukucindezeleka emzimbeni wakho. Kufana nokutshela umuntu ogijimayo ukuthi ame futhi aphefumule.
Ake silungiselele kancane ngaphambi kokuqala lo msebenzi.
Ngaphambi kokuthi wenze lokhu, udinga ukuzijwayeza ukuphefumula kakhulu. Ake sibone ukuthi ungakwenza kanjani.
- Okokuqala, thola indawo ekhululekile . Ungahlala esihlalweni, ume, noma ulale embhedeni. Uma usesihlalweni, gcina umhlane wakho uqondile, uncike ezihlalweni zesihlalo, bese ubeka izinyawo zakho phansi.
- Manje gcina isandla esisodwa esifubeni sakho kanti esinye sisesiswini sakho.
- Phefumula ngendlela evamile cishe umzuzu. Zizwe ukuphakama nokwehla kwesifuba nesisu sakho.
- Manje, uma uphefumula, ingabe isifuba sakho siyaphakama futhi siwe, noma isisu sakho siyaphakama futhi siwe kanye naso? Uma isifuba sakho siphakama futhi siwe, lokho kusho ukuthi uphefumula kancane. Kodwa uma isisu sakho siphakama futhi siwe kanye naso, lokho kuwukuphefumula okujulile. Yilokhu esikufunayo.
- Uma kubonakala kunzima ukuphefumula ngokujulile ekuqaleni, zama ukusunduza isisu sakho ngamabomu njengoba uphefumula. Khona-ke uzojwayela.
Uma siphefumula kakhulu, amaphaphu ethu agcwala umoya ngokuphelele. Lokhu kwandisa inani lomoya-mpilo ofinyelela emzimbeni, kuthulise ingqondo nomzimba.
Indlela efanele yokwenza i-Box Breathing (izinyathelo ezi-4)
Kulula kakhulu ukukufunda lokhu. Noma ubani angakwenza, noma nini. Kuwusizo kakhulu ekubuyiseleni ukugxila kwakho, ikakhulukazi uma uzizwa ucindezelekile. Ake sibone ukuthi ziyini lezi zinyathelo ezine.
| Izinyathelo | Okufanele ngikwenze |
|---|---|
| Isinyathelo 1: Phefumula | Hlala endaweni ekhululekile bese uphefumula kancane ngekhala lakho, ubale kuze kube kane. Zizwe amaphaphu akho egcwele umoya. (Okunye... okubili... okuthathu... okune) |
| Isinyathelo 2: Ukubamba umoya | Bamba umoya osanda kuwuphefumula imizuzwana emi-4, ungangeni noma ungaphumi. (Okunye... okubili... okuthathu... okune) |
| Isinyathelo 3: Ukuphefumula | Khipha umoya kancane kancane ngomlomo wakho, ubale uye kowesine. Kufanele uzizwe umoya uphuma ngokuphelele emaphashini akho. (Okunye... okubili... okuthathu... okune) |
| Isinyathelo 4: Phumula | Ngaphambi kokuphefumula okulandelayo, bamba imizuzwana emi-4 futhi. (Okunye... okubili... okuthathu... okune) |
Phinda lo mjikelezo uze uzizwe uzolile. Phefumula kakhulu kanje cishe imizuzwana engama-30, futhi uzoqala ukuzwa umuzwa omuhle wokukhululeka nokulawula.
Yiziphi izinzuzo zale ndlela?
Ukuphefumula ngebhokisi akuyona nje indlela yokuphefumula. Kunezinzuzo eziningi empilweni yakho yomzimba neyengqondo.
- Ilawula ukukhathazeka nokucindezeleka : Uma wenza lokhu lapho uzizwa ukhungathekile noma ukhathazekile, ukunaka kwakho kuyaphambukiswa ezinkingeni zakho bese kugxilwa ekuphefumuleni kwakho. Lokhu kwenza kube lula ngawe ukulawula isimo.
- Usizo Lokungalali: Uma ungakwazi ukulala ebusuku ngemva kokulala, noma uma ingqondo yakho igijima, yenza lo msebenzi. Kuzothulisa ingqondo yakho futhi kukusize ulale.
- Ilawula Ukuphefumula Okuphezulu: Abanye abantu baphefumula ngokushesha kakhulu uma bekhathazekile. Yilokhu esikubiza ngokuthi "ukuphefumula okuphakeme kakhulu." Lokhu kuvivinya umzimba kungasiza ekulawuleni lesi simo ngokufundisa amaphaphu ukuba aphefumule kancane.
- Kuthuthukisa ukugxila: Uma unenkinga yokugcina ingqondo yakho igxile phakathi nosuku olumatasa, zama ukwenza lokhu imizuzu embalwa. Kungakusiza ukuthi uphinde ugxile.
- Yehlisa umfutho wegazi: Ucwaningo luye lwaqinisekisa nokuthi ukuphefumula ngokujulile kwehlisa umfutho wegazi.
- Kunciphisa ama-hormone okucindezeleka: I-hormone eyinhloko ebangela ukucindezeleka emzimbeni wethu yi-cortisol. Lokhu kuzivocavoca kunciphisa amazinga aleyo hormone futhi kuthuthukise isimo sakho sengqondo.
- Ngaphambi kokwenza isinqumo esikhulu: Lena yindlela enhle yokuzola ingqondo yakho ngaphambi kokwenza isinqumo esibalulekile.
Amathiphu ambalwa engeziwe
Uma usanda kuqala kulo msebenzi, khumbula la maphuzu.
- Uma imizuzwana emi-4 inzima: Uma ukubamba umoya wakho imizuzwana emi-4 kubonakala kunzima ekuqaleni, kulungile . Qala ngemizuzwana emi-2 noma emi-3. Yandisa isikhathi kancane kancane njengoba usujwayela.
- Bala engqondweni yakho: Awudingi iwashi ukuze utshele isikhathi. Bala kancane kancane kuze kube yilapho ingqondo yakho ishaya khona. Kulula.
- Induduzo ibalulekile: Kufanele ukhululeke lapho ukhona. Uma umzimba wakho uphumule, kulula ukugxila ekuphefumuleni kwakho.
- Noma kuphi, nganoma yisiphi isikhathi: Enye yezinzuzo ezinkulu zalokhu ukuthi awudingi indawo ekhethekile yokukwenza. Ungakwenza ngenkathi usebenza ehhovisi, ebhasini, ekhaya, noma kuphi. Akudingeki ulinde uze uzizwe ucindezelekile. Ukwenza lokhu kanye noma kabili ngosuku kungenza ingqondo nomzimba wakho uvuseleleke.
Umlayezo Wokuya Nawe Ekhaya
- I-Box Breathing iyindlela elula kakhulu futhi enamandla yokuphefumula enganciphisa ukucindezeleka, ukukhathazeka, futhi izolise ingqondo.
- Lokhu kuqukethe izinyathelo ezine: ukuphefumula, ukubamba, ukukhipha umoya, nokuphumula. Bala kancane kancane uye kwezine ngesinyathelo ngasinye.
- Lokhu kungenziwa noma kuphi, nganoma yisiphi isikhathi, yinoma ubani. Kuwusizo kakhulu ekuthuliseni ingqondo ngaphambi kokubhekana nezimo ezicindezelayo njengezivivinyo kanye nezingxoxo.
- Uma kunzima ekuqaleni, qala ngemizuzwana embalwa bese ujwayela kancane kancane.
- Ukwenza umkhuba wokuzivocavoca nsuku zonke kunezinzuzo eziningi empilweni yakho yengqondo neyomzimba. Kodwa-ke, uma unengcindezi engalawuleki noma ezinye izimpawu,Sicela uxhumane nodokotela wakho ukuze uthole iseluleko.
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