Qaphela umoya wakho
Ukuphefumula kuyinqubo engokwemvelo futhi engabonakali kithi kangangokuthi singahlakulela imikhuba ehambisana nakho esingayazi ngisho nokuqaphela. Zama ukubheka ukuphefumula kwakho amahora angu-48, ikakhulukazi ngezikhathi zokucindezeleka noma ukukhathazeka. Ukuphefumula kwakho kushintsha kanjani phakathi nezikhathi ezinjalo? Ingabe unokuphefumula kanzima, ingabe uphefumula ngomlomo wakho, ngokushesha noma kancane, ujule noma ungashoni?
Thola endaweni enethezekile
Lapho nje ulungisa ukuma kwakho, ukuphefumula kwakho nakho kuzophuma ngokuphefumula okumbalwa nje. Ukuma okunethezekile nokulungile kusho ukuthi i-diaphragm - umsipha ophakathi kwesifuba nesisu esidlala indima ebalulekile ekunyakazeni umoya ngaphakathi nangaphandle komzimba - awufinyeleli. Qinisekisa ukuthi ugcina umhlane wakho uqondile namahlombe akho emuva. Phakamisa isilevu sakho kancane, phumuza umhlathi wakho, amahlombe nentamo.
Naka ukububula
Ukububula njalo, ukuzamula, ukuzwa ukuphelelwa umoya, okwaziwa ngokuthi “ukulamba komoya” konke kungabonisa ukuphefumula ngokweqile (hyperventilation). Lokhu kungaba umkhuba olula ukulawula ukuphefumula okungakusiza ukuba unqobe, kodwa akuwona umqondo omubi ukubona udokotela ukuze ahlolwe.
Gwema ukuphefumula okujulile
Ukuthi ukuphefumula okujulile kuhle akulona iqiniso. Lapho singaphansi kwengcindezi noma ukukhathazeka, ukuphefumula kwethu nenhliziyo kuyakhuphuka. Ukuphefumula okujulile kubangela umoya-mpilo omncane kunomningi, okungandisa ukukhathazeka nokwethuka. Ukuphefumula okunensayo, okuthambile, nokulawulwayo kunamathuba amaningi okuthi kukusize wehlise umoya futhi ubuyele ezingqondweni.
Phefumula ngamakhala akho
Ezimweni lapho ungenzi umsebenzi womzimba, zama ukuphefumula ngamakhala akho. Lapho uphefumula ngekhala lakho, umzimba wakho uhlunga izinto ezingcolisayo, izinto ezingezwani nomzimba, nobuthi, bese ufudumeza futhi uthungise umoya. Lapho siphefumula ngemilomo yethu, inani lomoya esiwuthathayo likhuphuka ngokuphawulekayo, okungaholela ekungeneni kwe-hyperventilation nokwanda kokukhathazeka. Ngenkathi uphefumula ngomlomo wakho, umlomo wakho nawo uyoma, okungase kamuva kubangele izinkinga ezihlukahlukene ngamazinyo akho.
Xazulula inkinga yokuhona
Ukuhona kungase kuhlotshaniswe nokuphefumula ngokweqile ngenxa yokwanda komthamo womoya ohogelwe ngesikhathi sokulala, okungaholela ebuthongweni obungaqabuleki, ukukhathala, ukuvuka ngomlomo owomile, umphimbo obuhlungu, noma ikhanda elibuhlungu. Ukuze ugweme ukuhona, lala ngohlangothi futhi ugweme ukudla okunzima notshwala ngaphambi kokulala.
Nethezeka
Uma uzizwa ukhathazekile, zinike isikhathi sokwehlisa umoya futhi ukhiphe nokuphefumula kwakho. Faka imisebenzi embalwa eqeda ukucindezeleka ohlelweni lwakho lwansuku zonke, njengokuhamba ngezinyawo epaki noma endaweni ethulile. Lapho ususa ukucindezeleka, uzothola ukuthi ukuphefumula kwakho akulula. Lesi yisihluthulelo sokulala okuqabulayo, isimo sengqondo esithuthukisiwe kanye nempilo.