Igama elithi eupneic lichaza isiguli esiphefumula ngendlela evamile, ngaphandle kwezinkinga noma izimpawu ezithile. Ngakho-ke umuntu angabuza umbuzo olandelayo kuwo: yiziphi izindlela ezenza ukuthi ukuphefumula kuthathwe njengokujwayelekile?

Isiguli kuthiwa sine-eupneic uma ukuphefumula kwaso kukuhle futhi kungafaki zinkinga noma izimpawu ezithile.

Indlela engokwemvelo, ngisho ne-reflex etholwe kusukela ekuzalweni, ukuphefumula kunikeza wonke umoya-mpilo odingekayo ekusebenzeni kwawo wonke umzimba. Asikucabangi nakancane ukucabanga ngakho uma kusebenza, kodwa indlela esiphefumula ngayo akufanele indiva. Lapho nje amanye ama-cogs ekuphefumuleni ebambeka, kungaba nemiphumela emibi kakhulu.

Ukuphefumula kahle kuthuthukisa inhlanzeko yomzimba nengqondo. Pho kuhamba kanjani ukuphefumula okuhle?

Ugqozi

Ngokuphefumulelwa, umoya udonswa ngaphakathi ngamakhala noma emlonyeni bese ufinyelela ku-alveoli yamaphaphu. Ngesikhathi esifanayo, i-diaphragm iyafinyela futhi yehlele ngasesiswini. Isikhala ku-thorax sanda ngokufanele, futhi amaphaphu afuthana ngomoya. Imisipha ye-intercostal, ngokugoqa, iphinde ivumele isifuba sesifuba ukuba sikhule ngokuphakamisa nokuvula ikheji yezimbambo.

I-oksijini, ifika ku-alveoli yamaphaphu, yeqa isithiyo sayo futhi ibopheleke ku-hemoglobin (amaprotheni kumaseli abomvu egazi) iyivumela ukuthi ijikeleze egazini.

Njengoba umoya ophefumulayo ungagcini nje ngokuba ne-oksijini kodwa futhi ne-carbon dioxide, lo wakamuva ubuye udlule ku-alveoli yamaphaphu kodwa ufakwe kumasaka e-alveolar. Lokhu ngemva kokudlula emgudwini wegazi bese ibuyela emaphashini, izobe isibuyiselwa ngaphandle ngokukhipha umoya.

Ukuphela kwesikhathi

Emoyeni, i-diaphragm iyakhululeka futhi inyukele phezulu esifubeni. Ukuphumula kwemisipha ye-intercostal kuvumela izimbambo ukuthi ziphinde zithole isikhundla sazo sokuqala, futhi kunciphise nomthamo wezimbambo. Umoya osemaphashini ube usucebe kakhulu ngesikhutha, esizokhishwa ngekhala noma ngomlomo.

Kungesikhathi sokuphefumulelwa lapho isihloko senza isivumelwano semisipha yakhe ngakho-ke sikhiqiza umzamo. Imisipha ibe ikhululeka ekukhipheni umoya.

Kunezizathu ezimbalwa zomehluko phakathi kokuphefumula “okuvamile” kanye nokuphefumula “okungajwayelekile”.

Ukuphefumula kwesifuba esiphezulu

Ngenkathi ukuphefumula okuvamile i-diaphragm iya ngasesiswini idala ukucindezela okuya phansi, ukuphefumula ngesifuba akusisebenzisi isikhala sesisu ukuhambisa i-diaphragm. Kungani ? Kuphakathi kokuthi i-diaphragm ivinjiwe noma, ngenxa yomkhuba, imisipha ye-intercostal isetshenziswa njengemisipha eyinhloko yokuphefumula.

Ukuphefumula okungacacile

Kungukuphefumula okungajulile, hhayi ngenxa yesisu kepha lapha futhi ku-diaphragm, engehli ngokwanele. Ngakho-ke ukuphefumula kuhlala kuphezulu kakhulu, ku-thorax, ngisho noma isisu sibonakala sivuvukele.

Ukuphefumula okuyindida

Kulesi simo, i-diaphragm idonselwa ngasethangeni ngokuphefumulelwa futhi ixoshelwa ngasesiswini lapho iphelelwa yisikhathi. Ngakho-ke, akusizi ngokuphefumula okuhle.

Ukuphefumula ngomlomo

Ngaphandle kokuzikhandla okukhulu ngokomzimba, abantu benziwa ukuba baphefumule ngamakhala, okungenani ngokuphefumulelwa. Uma umuntu ephefumula ngomlomo, lokhu kuba isici esikhulu sokuphefumula futhi kungaholela ezinkingeni eziningana.

Ukuphefumula okungenakulinganisela

Kwenzeka lapho isikhathi sokuphefumulelwa siside kunesikhathi sokuphelelwa yisikhathi. Lokhu kungalingani kungabangela ukuphazamiseka okuhlukahlukene ohlelweni lwezinzwa.

Ukuphefumula umoya

Ukuyeka ukuphefumula isikhashana, kungenzeka ngesikhathi sokushaqeka ngokomzwelo noma ukushaqeka kwengqondo. Ama-micro-apneas asakazeke kakhulu; kodwa umuntu ubuye ahlangane ne-apneas yohlobo olude lokulala.

Ukuba nokuphefumula okuvamile kunemiphumela emihle kuphela. Indlela yokuphila enhle, impilo enhle ngokwengqondo nangokomzimba, ukulala okungcono namandla angcono nsuku zonke.

Nokho, kwenzekani lapho ukuphefumula kungavamile, njengoba kwenzeka ezimweni ezibalwe ngenhla?

Ephefumula ngesifuba

Isiguli sizobe sesithambekele ekungeneni kwe-hyperventilate ngenani eliphezulu kakhulu lemijikelezo yokuphefumula ngomzuzu. Ngokuya ngokukhathazeka, ingcindezi kanye nemizwelo kakhulu, isifuba siyashuba futhi sivimbela ukuphefumula ngendlela efanele.

Ukuphefumula okungacacile

Nalapha futhi, isiguli sibeka engcupheni ye-hyperventilation, kodwa futhi nokungalingani phakathi kwangaphambili nangemuva, ngenxa yemisipha eguquguqukayo ethonisiwe kakhulu maqondana nangemuva.

Ukuphefumula ngomlomo

Ubuhlungu be-postural, ukuthambekela ku-migraines, ukuvuvukala noma isifuba somoya.

Ukuphefumula okungenakulinganisela

Ukuhogela ngaphezu kokuvamile kuholela ekubekeni isimiso sethu sezinzwa sihlale siqaphile, njengoba isimiso se-parasympatic asisadingeki ukuba sithulise umzimba. Lokhu kudala umphumela wokucindezeleka nokukhathala esikhathini eside. I-Carbon dioxide, ekhishwa kancane, ngakho-ke ayibekezelelwa kancane, futhi umzimba awunawo umoya-mpilo ophelele.

Ama-apneas

Azibekezelelwa kahle ikakhulukazi isimiso sezinzwa, esingaphansi kokucindezeleka. Ngaphezu kwalokho, i-carbon dioxide ikhishwa kabi okunciphisa umoya-mpilo wonke womzimba.

Uma uzwa sengathi ukuphefumula kwakho kufana nelinye lamacala achaziwe, unganqikazi ukucela izeluleko kudokotela wakho, futhi uzibuze ngokuba khona kwengcindezi, ukungezwani, ukukhathala mayelana nalokhu kungenzeka ukuphefumula kabi. Izivivinyo zokuphefumula, ezisetshenziswa ezenzweni ezithile ze-yoga (pranayama) zingakusiza futhi ukulungisa ukuphazamiseka okuthile.