Indlela Yokunqoba Izinkinga Zokubamba Ukuphefumula
Ukubamba umoya kuyinto evamile, engazi lutho. Abantu abaningi bakwenza lapho becindezelekile, begxile emsebenzini, bekhathazekile, noma ngisho nangesikhathi sokuzivocavoca. Nakuba kungase kubonakale kuyinto encane ekuqaleni, ukubamba umoya okuphindaphindiwe kungabangela izimpawu ezifana nesiyezi, ukukhathala, ukuqina kwesifuba, ukushaya kwenhliziyo, ngisho nokuphazamiseka kokugxilisa ingqondo. Lesi sihloko sixoxa ngezimbangela ezivamile zokubamba umoya nokuthi ungabhekana kanjani nakho ngokuphepha nangendlela ephumelelayo.
Kuyini ukubamba umoya futhi kungani kwenzeka?
Ukubamba umoya kuyisimo lapho umuntu eyeka ukuphefumula okwesikhashana, kungaba ngamabomu noma ngokungahlosile. Ngokwemikhuba yansuku zonke, ngokuvamile kubhekisela ekubambeni umoya ngokungazi—isibonelo, lapho uthayipha, uphakamisa izinsimbi, ubuka isikrini isikhathi eside, noma ubhekene nesimo esicindezelayo.
Ngokwemvelo, ukuphefumula kuyinqubo ezenzakalelayo elawulwa uhlelo lwezinzwa. Kodwa-ke, imizwa nokukhathazeka kungaphazamisa amaphethini okuphefumula. Uma ucindezelekile, umzimba uya kwimodi yokulwa noma yokubaleka. Ukuphefumula kuvame ukuba kuncane, kusheshe, noma kuncane kakhulu. Uma lokhu kwenzeka njalo, umzimba ungajwayela iphethini yokuphefumula engajulile nengasebenzi kahle.
Izimpawu zokuthi uvame ukubamba umoya wakho
Akubona bonke abantu abaziyo ukuthi banomkhuba wokubamba umoya. Nazi ezinye zezimpawu ezivamile:
1. Uvame ukuphefumula ngokujulile ngokuzumayo, njengokungathi "ukhumbule" ukuphefumula.
2. Umhlathi noma amahlombe aqinile, ikakhulukazi lapho usebenza kukhompyutha.
3. Ukuphefumula kuzwakala kufushane futhi kungajulile, kukhulu esifubeni kunasesiswini.
4. Kulula ukuba nesiyezi noma ukukhathala ngokushesha, ikakhulukazi ngesikhathi semisebenzi elula.
5. Ukushaya kwenhliziyo noma ukungakhululeki esifubeni uma ucindezelekile.
6. Ubunzima bokulala, ngoba umzimba uhlala usesimweni sokuxineka.
Uma uhlangabezana nanoma yikuphi kwalokhu okungenhla, kungenzeka ukuthi udinga ukuqeqesha kabusha indlela yakho yokuphefumula ukuze uzinze kakhudlwana.
Izimbangela ezivamile zokubamba umoya
Kunezizathu eziningana ezivame ukuvusa umkhuba wokubamba umoya wakho:
1. Ukucindezeleka nokukhathazeka
Uma ukhathazekile, umzimba ushintsha ngokuzenzakalelayo isigqi sawo sokuphefumula. Abanye abantu baphefumula ngokushesha (ukuphefumula ngokweqile), kanti abanye babamba ukuphefumula kwabo ngokungazi. Lokhu kuyimpendulo yokwethuka ehlotshaniswa nokuphaphama.
2. Ukugxila ngokweqile ("ukuphefumula kuyama ngenkathi ugxila")
Abantu abaningi bayabamba umoya wabo lapho becabanga kanzima, befunda, noma beqeda umsebenzi onemininingwane. Ubuchopho "buyavala" umzimba ukuze ugcine uzinzile, okuhlanganisa nokubamba umoya.
3. Ukuma kabi
Ukuhlala ugobile, amahlombe asunduzelwa phambili, kanye nentamo ebophayo kwenza kube nzima ukuthi i-diaphragm inyakaze kahle. Ngenxa yalokho, ukuphefumula kuba nzima futhi kube lula ukubamba.
4. Imikhuba lapho uzivocavoca
Lapho bephakamisa izinsimbi noma benza imisebenzi enzima, abanye abantu bayabamba umoya ukuze bandise ukuzinza (okufana nomkhuba we-Valsalva). Le ndlela ingasetshenziswa ezimweni ezithile, kodwa uma isetshenziswa ngokunganaki noma kubantu abasengozini, ingabangela isiyezi futhi inyuse umfutho wegazi.
5. Izinkinga ezithile zempilo
Ukuminyana kwamakhala okungapheli, i-asthma, i-GERD, ukuphazamiseka kovalo, noma izinkinga zenhliziyo namaphaphu kungathinta amaphethini okuphefumula. Uma ukubamba umoya kuhambisana nokuphelelwa umoya okukhulu noma ubuhlungu besifuba, kudingeka ukuhlolwa kwezokwelapha.
Indlela yokunqoba inkinga yokubamba umoya
Nazi ezinye izinyathelo ezisebenzayo ongazithatha:
1. Yakha ukuqwashisa: qaphela izikhathi lapho ubamba umoya wakho.
Isinyathelo sokuqala ukuqaphela ukuthi kwenzeka nini. Zama ukuqaphela ukuthi:
– uphendula umlayezo obalulekile,
- ukuphishekela isikhathi esibekiwe,
- ukubhekana nengxabano,
– ukuphakamisa izinto ezisindayo,
– ukukhuluma esidlangalaleni.
Unganamathisela inothi elincane etafuleni lakho: “Phefumula.” Umgomo akukhona ukushintsha yonke into ngesikhathi esisodwa, kodwa ukwenza ubuchopho bakho buqonde amaphethini aphindaphindayo.
2. Prakthiza ukuphefumula nge-diaphragmatic (ukuphefumula ngesisu)
Ukuphefumula nge-diaphragm kusiza umzimba ukuthi uphume esimweni sokucindezeleka. Nansi indlela:
1. Hlala phansi noma ulale phansi ngokunethezeka.
2. Beka isandla esisodwa esifubeni sakho, esinye esiswini sakho.
3. Phefumula kancane ngekhala lakho ubale izikhathi ezine, uzizwe isisu sakho sikhula.
4. Khipha umoya izikhathi ezi-6 ngekhala lakho noma ngezindebe ezigoqiwe, uzizwe isisu sakho siphuma umoya.
5. Phinda izikhathi ezingu-5–10.
Isihluthulelo: khipha umoya isikhathi eside kunokuphefumula ukuze uthulise uhlelo lwezinzwa.
3. Sebenzisa indlela "yokuhlola umoya" njalo ngemizuzu engama-30-60.
Ngesikhathi usebenza, setha isikhumbuzi njalo ngemizuzu engama-30-60. Uma i-alamu ikhala:
- phumula umhlathi wakho namahlombe akho,
- thatha umoya kancane,
– khipha umoya isikhathi eside,
– qhubeka nomsebenzi.
Lo msebenzi omfushane ukuvimbela ukuthi “ubhajwe” endleleni yokubamba umoya wakho usuku lonke.
4. Vumelanisa ukuphefumula kwakho nokunyakaza kwakho ngesikhathi sokuzivocavoca.
Uma uvame ukubamba umoya wakho ngesikhathi sokuzivocavoca umzimba, sebenzisa isimiso esilula:
- Phefumula ngesikhathi sokukhanya,
– Khipha umoya ngesikhathi sezigaba ezinzima.
Isibonelo, uma ugoqa, donsa umoya njengoba uzehlisa, khipha umoya njengoba uziphakamisa. Uma wenza ama-push-up, donsa umoya njengoba uzehlisa, khipha umoya njengoba uziphakamisa. Ukuze uthole ukuqeqeshwa okunzima, xhumana nomqeqeshi ukuqinisekisa ukuthi izindlela zokuphefumula eziphephile zifanelekile esimweni sakho esithile.
5. Thuthukisa ukuma komzimba kanye nokunyakaza kwesifuba
Ukuma komzimba kuthinta ukuphefumula. Zama lezi zinyathelo:
– ukuhlala namathambo ahleli ephakanyisiwe,
- isikrini esilingana namehlo,
– amahlombe aphansi futhi aphumule,
– yelula isifuba (izivuli zesifuba) imizuzu eyi-1-2 ngosuku.
Uma isifuba kanye ne-diaphragm kubanzi kakhulu, ukuphefumula akuvamile ukuthi “kubambeke”.
6. Prakthiza ukuphumula isikhashana uma ucindezelekile.
Uma uqala ukucindezeleka, yenza ukuzivocavoca okusheshayo komzuzu owodwa:
- thatha umoya izikhathi ezingu-3-4,
– khipha umoya izikhathi ezingu-5–7,
– phinda imijikelezo emi-5.
Ukuphumula okufushane kodwa okuqhubekayo kusebenza kangcono kunokujima isikhathi eside, okungajwayelekile.
7. Nciphisa izinto ezibangela lokhu: i-caffeine eningi, ukuntuleka kokulala, kanye nokwenza imisebenzi eminingi ngesikhathi esisodwa.
I-caffeine eningi ingandisa imizwa yokukhathazeka nokuphefumula okungajwayelekile. Ukungalali kahle kwenza uhlelo lwezinzwa lusebenze kakhulu. Ukwenza imisebenzi eminingi ngesikhathi esisodwa kuvame ukukubangela ukuba ubambe umoya wakho ungaqapheli. Thuthukisa lezi zisekelo ukuze wenze ukuvivinya umzimba kwakho kokuphefumula kube ngcono.
Kufanele ubonane nini nodokotela?
Funa usizo lwezokwelapha ngokushesha uma ukubamba umoya kuhambisana nalokhu:
- ubuhlungu besifuba,
- ukuphefumula kanzima,
- ukuquleka noma ukusondela ekuqulekeni,
- ukushaya kwenhliziyo okunzima njalo,
– izindebe eziluhlaza okwesibhakabhaka,
– izikhalazo ziya ziba zimbi kakhulu.
Kungase kube nesimo sezempilo esidinga ukuhlolwa okwengeziwe, njengezinkinga zamaphaphu noma zenhliziyo, noma ukukhathazeka okukhulu.
I-Penutup
Izinkinga zokubamba ukuphefumula zivame ukuvela ekucindezelekeni, ukugxila ngokweqile, kanye nokuma kabi. Izindaba ezinhle ukuthi, lo mkhuba ungalungiswa ngokuzivocavoca okulula: ukwandisa ukuqwashisa, ukuzijwayeza ukuphefumula okune-diaphragmatic, ukubeka izikhumbuzo, kanye nokuvumelanisa ukuphefumula kwakho nokunyakaza kwakho. Yenza lokhu kancane kancane nangokungaguquguquki. Ngephethini yokuphefumula ezinzile, umzimba nengqondo yakho kuvame ukuzola, amandla akho alinganisela kakhudlwana, futhi izimpawu ezifana nesiyezi noma ukucindezeleka ziyancishiswa.
Uma ungathanda, ngingahlela lesi sihloko ngokwezimo ezithile—njengokubamba umoya ngesikhathi sokuphakamisa izinsimbi, ukukhuluma esidlangalaleni, noma ukukhathazeka—ukuze nginikeze izixazululo eziqondile kakhulu.
