Impilo kulezi zinsuku ifana nomncintiswano, akunjalo? Umsebenzi wasehhovisi, imisebenzi yasekhaya, izivivinyo, imisebenzi yasekhaya yabantwana... Nakho konke lokhu, sihlala sizizwa sicindezelekile kakhulu, okungukuthi, ukucindezeleka . Ngezinye izikhathi sizizwa sengathi asinakho ukuthula kwengqondo, futhi asikwazi ukulala ebusuku. Ngakho-ke, ngesikhathi esinjengalesi, namuhla sikhuluma ngendlela elula kakhulu nenamandla kakhulu ongazithoba ngayo.
Iyini le ndlela yokuphefumula engu-4-7-8?
Kalula nje, kuyindlela yokuphefumula eyasungulwa nguDkt. Andrew Weil, esekelwe emkhubeni wasendulo we-yogic wokulawula ukuphefumula, i-'Pranayama.' Uyibiza ngokuthi "isithokozisi semvelo sesimiso sezinzwa." Lokho kusho ukuthi singasebenzisa ukuphefumula kwethu ukuzola ingqondo nomzimba wethu ngaphandle kwemithi. Kulula kakhulu, noma ubani angakwenza, noma kuphi.
Kulungile, ake sibone ukuthi lokhu kwenziwa kanjani ngempela.
Uma uqala, zama ukwenza lokhu okungenani kabili ngosuku. Ngokuhamba kwesikhathi, ungakwenza kaningi ngendlela othanda ngayo. Uma uqala, ungakwenzi izikhathi ezingaphezu kwezine zilandelana. Njengoba usujwayela, ungakwandisa kube izikhathi eziyisishiyagalombili. Ungase uzizwe unesiyezi ekuqaleni, kodwa lokho kuzophela ngemva kwesikhashana.
Bheka ithebula elingezansi. Landela izinyathelo ezikulo.
| Izinyathelo | Okufanele ngikwenze |
|---|---|
| 1. Ukulungiselela | Hlala uqonde esihlalweni. Beka isihloko solimi lwakho ophahleni lomlomo wakho ngemuva kwamazinyo akho amabili angaphezulu bese ulubamba lapho. Manje khipha wonke umoya wakho, wenze umsindo othi "whoosh". |
| 2. Ukuphefumula (imizuzwana emi-4) | Vala umlomo wakho bese uphefumula kancane ngekhala lakho kuze kube kane . |
| 3. Ukubamba umoya (imizuzwana engu-7) | Bamba umoya osanda kuwuphefumula bese uwubamba kuze kube kasikhombisa . |
| 4. Khipha umoya (imizuzwana engu-8) | Manje, khipha umoya wakho kancane kancane ubale u-8 , wenze umsindo othi "whoosh" emlonyeni wakho futhi. |
| 5. Ukuphindaphinda | Lona umjikelezo owodwa. Yenza lokhu kathathu ngaphezulu. Umjikelezo amane usuwonke. |
Yenza lokhu noma nini lapho uzizwa ucindezelekile noma ukhathazekile. Ikakhulukazi ngaphambi kokuba usabele esimweni esikucasulayo, zijwayeze lokhu ebusuku lapho ungakwazi ukulala. Uma ukwenza kaningi, imiphumela izoba namandla kakhulu.
Yiziphi izinzuzo zokuphefumula okujulile, okuhamba kancane kanje?
Izindlela zokuphefumula ngokucophelela njengokuphefumula okungu-4-7-8 zinikeza imizimba yethu izinzuzo eziningi ezibalulekile.
Cabanga ngakho, imizimba yethu inempendulo yemvelo ebizwa ngokuthi "Yilwa-noma-Yindiza" ukuze ibhekane nezimo eziphuthumayo. Nakuba lokhu kusisiza ukuba sisinde ezikhathini zengozi, uma le mpendulo isebenza njalo ngisho nasezintweni ezincane kakhulu zokuphila kwansuku zonke, ingaba nomthelela omubi empilweni yethu.
Lokhu kucindezeleka okuqhubekayo kwenza amasosha omzimba ethu abe buthaka futhi kungaholela ezinkingeni zempilo ezifana nomfutho wegazi ophakeme, ukucindezeleka kanye nokukhathazeka.
Ngakho-ke, okwenziwa yile ndlela yokuphefumula ukuyeka leyo mpendulo yokukhathazeka futhi kunikeze umzimba umuzwa ojulile wokuphumula nokuzola (Relaxation Response).
Ezinye izinzuzo zalokhu:
- Ukukhathazeka Okuncishisiwe: Izifundo zithole ukuthi ukuzivocavoca kokuphefumula okufana nalokhu kunganciphisa ukucindezeleka nokukhathazeka kubafundi ababhekene nezivivinyo.
- Ukulawula umfutho wegazi : Ukuphefumula kancane nangokujulile cishe imizuzu emi-5 nsuku zonke kuye kwabonakala kunciphisa umfutho wegazi kanye nokushaya kwenhliziyo.
- Ukulala kahle ebusuku:Omunye wemiphumela emibi eyinhloko yokucindezeleka ukungakwazi ukulala. Kunzima kakhulu ukulala uma umzimba wakho ucindezelekile. Ngakho-ke uma uzijwayeza le ndlela ye-4-7-8, umzimba wakho uzola futhi ukusize ulale ngokushesha.
- Ukunciphisa ubuhlungu: Ezinye izifundo zibonise ukuthi abantu abasebenzisa amasu okupholisa nokuphefumula okujulile babhekana nobuhlungu obuncane.
- Ukugxila okwengeziwe: Ucwaningo lwango-2017 lwembula ukuthi abantu abaqeqeshwe ngokujulile ukuphefumula amasonto ayisishiyagalombili babe nekhono elikhuphukile lokugxila kanye nokwehla kwemizwa emibi.
Lokhu kuphefumula kuwuthulisa kanjani umzimba wethu?
Lokhu kulula kakhulu ukukuqonda. Imisebenzi yomzimba wethu engahlosiwe, njengokushaya kwenhliziyo nokugaya ukudla, ilawulwa yingxenye yomzimba ebizwa ngokuthi i-Autonomic Nervous System. Inezingxenye ezimbili eziyinhloko.
1. Isimiso Sezinzwa Esinozwela: Yilokhu okulawula impendulo yomzimba wethu ethi " Yilwa-noma-Yindiza" . Le ngxenye iyasebenza lapho sisengozini, lapho sizizwa sesaba, noma lapho sicindezelekile, futhi isilungiselela lokho.
2. Isistimu Yezinzwa Ene-Parasympathetic: Lena yingxenye elawula impendulo yomzimba wethu ethi " Ukuphumula Nokugaya" . Iyasithulisa, isilalise, futhi ivuselele umzimba.
Into ebalulekile ukuthi uma enye yalezi zinhlelo ezimbili isebenza, enye iyavalwa. Ngakho-ke, uma senza indlela yokuphefumula ngokujulile njenge-4-7-8, sivuselela ngamabomu uhlelo lwethu lokuzola (uhlelo lwezinzwa lwe-Parasympathetic). Khona-ke uhlelo oluphazamisayo (uhlelo lwezinzwa lwe-Sympathetic) luyavalwa ngokuzenzakalelayo, bese umzimba wethu wonke nengqondo yethu izola.
Indlela ye-4-7-8 iyindlela eyodwa nje yokuthola lezi zinzuzo. Uma le ndlela ingasebenzi kuwe, ungazama enye indlela yokuphefumula ngokujulile. Into ebalulekile ukuthi ungayithola le mpendulo yokuphumula nganoma iyiphi indlela ehilela ukuphefumula kancane nangokujulile .
Uma unezinkinga zokucindezeleka okuqhubekayo, ukukhathazeka, noma ukulala, kubalulekile ukubona udokotela womndeni wakho ukuze akunike iseluleko .
Umlayezo Wokuya Nawe Ekhaya
- Indlela yokuphefumula engu-4-7-8 iyindlela elula kakhulu futhi enamandla yokunciphisa ukucindezeleka, ukukhathazeka, kanye nokuzola ingqondo.
- Lokhu akudingi imishini noma isikhala esikhethekile. Kungenziwa noma nini, noma kuphi.
- Lokhu kuvuselela uhlelo lwezinzwa lomzimba "oluzolisayo" (uhlelo lwezinzwa lwe-parasympathetic), kusiza ukwehlisa umfutho wegazi, ukuthuthukisa ubuthongo, nokunciphisa ubuhlungu.
- Ekuqaleni, zijwayeze imijikelezo emine kuphela kabili ngosuku. Ngokuqhubeka nokuzijwayeza, imiphumela izokwanda.
- Uma unenkinga yempilo yengqondo yesikhathi eside, kubalulekile ukufuna iseluleko sezokwelapha.
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