Maitiro Ekukunda Matambudziko Ekubata Kufema
Kubata mweya mudumbu chinhu chinowanzoitika, chisingazivikanwe. Vanhu vazhinji vanozviita kana vakashushikana, vakatarisa kubasa, vachinetseka, kana kunyange panguva yekurovedza muviri. Kunyange zvazvo zvingaita sezvisina basa pakutanga, kubata mweya mudumbu kakawanda kunogona kukonzera zviratidzo zvakaita sedzungu, kuneta, kusimba kwechipfuva, kurova kwemoyo, uye kunyange kusanyatsoteerera. Chinyorwa chino chinokurukura zvikonzero zvinowanzoita kuti munhu abate mweya mudumbu uye kuti angazvigadzirisa sei zvakachengeteka uye zvinobudirira.
Chii chinonzi kubata mweya uye nei zvichiitika?
Kubata mweya chirwere chinobata mweya kwenguva pfupi, kungave nemaune kana kuti netsaona. Mutsika dzezuva nezuva, zvinowanzoreva kubata mweya wako usingazive—semuenzaniso, paunenge uchinyora, uchisimudza zvinorema, uchitarisa pachikirini kwenguva yakareba, kana kuti uchitarisana nemamiriro ezvinhu anonetsa.
Panyaya yemuviri, kufema inzira inodzorwa otomatiki netsinga. Zvisinei, manzwiro nekuzvidya mwoyo zvinogona kukanganisa maitiro ekufema. Kana wakamanikidzwa, muviri unopinda muchimiro chekurwisa kana kutiza. Kufema kunowanzova kushoma, nekukurumidza, kana kutodzika. Kana izvi zvikaitika kakawanda, muviri unogona kujaira maitiro ekufema asina kudzika uye asingashande zvakanaka.
Zviratidzo zvekuti unowanzo bata mweya wako
Havasi vese vanoziva kuti vane tsika yekubata mweya. Heano mamwe ezviratidzo zvakajairika:
1. Kufema zvakadzama kazhinji kamwe kamwe, sekunge "waingoyeuka" kufema.
2. Kushaya kana mapendekete akasimba, kunyanya kana uchishanda pakombiyuta.
3. Kufema kunenge kupfupi uye kusina kudzika, kwakanyanya muchipfuva kupfuura mudumbu.
4. Dzungu kana kuneta zviri nyore, kunyanya panguva yemabasa asina kusimba.
5. Kurova kwemoyo kana kusagadzikana kwechipfuva kana munhu achinetseka.
6. Kuomerwa nekurara, nekuti muviri unoramba wakabatikana.
Kana ukasangana nechimwe chezviri pamusoro apa, zvingangove kuti unofanira kudzidzira kufema kwako kuti ugare wakadzikama.
Zvikonzero zvinowanzoita kuti munhu abate mweya
Pane zvikonzero zvakawanda zvinowanzo kukonzera tsika yekubata mweya wako:
1. Kushushikana uye kuzvidya mwoyo
Kana munhu achinetseka, muviri unochinja otomatiki mutinhimira wekufema. Vamwe vanhu vanofema nekukurumidza (hyperventilation), vamwe vachibata mweya wavo vasingazive. Uku kupindura kwekutya kunoenderana nekungwarira.
2. Kunyatsotarisa (“kufema kunomira kana uchinyatsotarisa”)
Vanhu vazhinji vanobata mweya wavo pavanenge vachifunga zvakasimba, vachiverenga, kana kuti vachipedza basa rakadzama. Uropi "hunosunga" muviri kuti ugare wakadzikama, kusanganisira nekubata mweya.
3. Chimiro chisina kunaka
Kugara wakakotama, mapendekete akasundirwa mberi, uye mutsipa wakamanikana zvinoita kuti diaphragm isafambe zvakanaka. Nekuda kweizvozvo, kufema kunova kushoma uye kuri nyore kubata.
4. Tsika dzekurovedza muviri
Pakusimudza zvinorema kana kuita mabasa anorema, vamwe vanhu vanobata mweya wavo kuti vawedzere kugadzikana (zvakafanana nemaitiro eValsalva). Nzira iyi inogona kushandiswa mune mamwe mamiriro ezvinhu, asi kana ikashandiswa zvisina hanya kana kune vanhu vari panjodzi, inogona kukonzera dzungu uye kuwedzera BP.
5. Zvimwe zvirwere zvehutano
Kugara kwakavharika kwemhino, asthma, GERD, panic disorder, kana matambudziko emwoyo nemapapu zvinogona kukanganisa kufema. Kana kubata kufema kuchienderana nekusafema zvakanyanya kana kurwadziwa pachipfuva, kuongororwa nachiremba kunodiwa.
Maitiro ekukunda dambudziko rekubata mweya
Heano mamwe matanho anobudirira aunogona kutora:
1. Vaka ruzivo: ziva nguva dzaunobatirira mweya wako.
Danho rekutanga nderekuziva kuti zvinoitika riini. Edza kuona kuti:
- ari kupindura meseji inokosha,
- kutevera nguva yakatarwa,
- kusangana nedambudziko,
- kusimudza zvinhu zvinorema,
– kutaura paruzhinji.
Unogona kunamira katsamba kadiki padhesiki rako: “Fema.” Chinangwa hachisi chekuchinja zvese panguva imwe chete, asi kuti pfungwa dzako dzinzwisise maitiro anodzokororwa.
2. Dzidzira kufema nedumbu (diaphragmatic breathing)
Kufema uchishandisa diaphragm kunobatsira muviri kubuda mu tension mode. Heino maitiro:
1. Gara pasi kana kurara zvakanaka.
2. Isa ruoko rumwe pachipfuva chako, ruoko rumwe padumbu rako.
3. Fema nemhino dzako zvishoma nezvishoma kwekanenge ka4, inzwa dumbu rako richikura.
4. Bhururuka katanhatu kuburikidza nemhino dzako kana miromo yakasungwa, uchinzwa dumbu rako richibuda mweya.
5. Dzokorora ka5–10.
Kiyi: buritsa mweya kwenguva yakareba kupfuura kufema kuti udzikamise tsinga.
3. Shandisa nzira ye "check breath" maminetsi ega ega 30-60.
Paunenge uchishanda, isa chiyeuchidzo maminetsi ega ega makumi matatu kusvika makumi matanhatu. Kana alarm yarira:
- zorora shaya dzako nemapfudzi ako,
- kufema zvishoma nezvishoma,
- kufema kwenguva yakareba,
– rambai muchienderera mberi nebasa racho.
Kurovedza muviri uku kupfupi kunokudzivirira kuti usabatike mukubata mweya wako zuva rese.
4. Enzanisa kufema kwako nemafambiro ako panguva yekurovedza muviri.
Kana uchiwanzobata mweya wako panguva yekurovedza muviri, shandisa pfungwa iri nyore:
- Fema panguva yekureruka,
– Hurudza mweya panguva yekurema.
Semuenzaniso, paunenge wakakotama, kufema sezvaunodzikisa muviri wako, kufema sezvaunosimudza mweya. Paunenge uchiita ma push-ups, kufema sezvaunodzikisa muviri wako, kufema sezvaunodzikisa mweya wako. Kuti udzidzise muviri wako zvinorema, bvunza mudzidzisi kuti uve nechokwadi chekuti nzira dzekufema dzakachengeteka dzakakodzera mamiriro ako chaiwo.
5. Kuvandudza chimiro chemuviri uye kufamba kwechipfuva
Chimiro chinokanganisa kufema. Edza matanho aya:
- gara pasi mapfupa akasimudzwa,
- chidzitiro chekutarisa nhanho yemaziso,
- mapendekete pasi uye akasununguka,
- tambanudza chipfuva (zvinovhura chipfuva) kwemaminitsi 1-2 pazuva.
Kana chipfuva nediaphragm zviri zvakawanda, kufema hakuzonyanyi "kunamira".
6. Dzidzira kuzorora kwenguva pfupi paunenge wakaneta.
Paunotanga kunetseka, ita maekisesaizi emaminitsi 1 nekukurumidza:
- tora mweya kwemaawa matatu kusvika mana,
- kufema mweya kwemaawa 5-7,
- dzokorora kashanu.
Kuzorora kwenguva pfupi asi nguva dzose kunoshanda zvakanyanya pane kurovedza muviri kwenguva refu, kusingawanzoitiki.
7. Deredza zvinhu zvinokonzera: caffeine yakawandisa, kushaya hope, uye kuita mabasa akawanda panguva imwe chete.
Kunwa caffeine yakawanda kunogona kuwedzera manzwiro ekuzvidya mwoyo uye kufema zvisina kurongeka. Kushaya hope kunoitawo kuti tsinga dzishande zvakanaka. Kuita mabasa akawanda panguva imwe chete kunowanzoita kuti ubatisise mweya wako usingazive. Gadzirisa zvinhu izvi kuti kurovedza muviri kwako kufema kushande zvakanaka.
Unofanira kuona chiremba rini?
Tsvaga rubatsiro rwechiremba nekukasika kana paine zvinhu zvinotevera:
- kurwadziwa kwechipfuva,
- kupererwa nemhepo zvakanyanya,
- kupera simba kana kuti kuda kupera simba,
- kurova kwemoyo kwakanyanya,
- miromo yebhuruu,
- zvichemo zviri kuramba zvichiwedzera.
Panogona kunge paine chirwere chinoda kuongororwa kwakawanda, senge matambudziko emapapu kana emwoyo, kana kuzvidya mwoyo kwakanyanya.
Penutup
Matambudziko ekubata mweya anowanzo konzerwa nekushushikana, kutarisisa zvakanyanya, uye kusamira zvakanaka. Mashoko akanaka ndeekuti, tsika iyi inogona kugadziriswa nekuita maekisesaizi ari nyore: kuwedzera kuziva, kudzidzira kufema ne diaphragmatic, kuisa zviyeuchidzo, uye kufambisa mweya wako nemafambiro ako. Ita izvi zvishoma nezvishoma uye nguva dzose. Nekufema kwakadzikama, muviri wako nepfungwa zvinowanzo dzikama, simba rako rinova rakadzikama, uye zviratidzo zvakaita sedzungu kana kushushikana zvinodzikira.
Kana muchida, ndinogona kugadzirisa chinyorwa chino kuti chienderane nemamiriro ezvinhu chaiwo—akadai sekubata mweya panguva yekusimudza zvinorema, kutaura paruzhinji, kana kuzvidya mwoyo—kuti ndipe mhinduro dzakanyatsojeka.
