Ukuphefumula kancane: indlela yokunciphisa ukucindezeleka ngokwakho

Ukuphefumula nokucindezeleka

Sijwayele ukucabanga ukuthi ukucindezeleka okungapheli kubangelwa imizwa engaxazululiwe noma izisusa zangaphandle: izinkinga emsebenzini, ezezimali, ebuhlotsheni noma nezingane. Kaningi kwenzeka. Nokho, lezi zici azikude kakhulu nokuphela kwazo futhi ngezinye izikhathi azizona ezibaluleke kakhulu. Kungase kuvele ukuthi ukuya kudokotela wezengqondo akwanele ukuze ululame. 

"Isimiso sezinzwa ngokuyinhloko sinquma impilo yethu," kusho uYulia Rudakova, umqeqeshi we-neurology esebenzayo. - Kusesimweni sakhe ukuthi inhlalakahle yethu engokomzimba neyokuziphatha incike ekutheni sivuka kanjani ekuseni, sizizwa sinjani emini, silala kanjani, ukuthi kusebenza kanjani ukuziphatha kwethu kokudla. Konke lokhu ngokwezinga elithile kunqunywa isimo somzimba sobuchopho. Ngakho, lapho ukucindezeleka kukhiqizwa i-cortisol, elimaza amangqamuzana ayo abhekene nenkumbulo nokucabanga kwengqondo. Kodwa kukhona okunye okunomthelela omkhulu ekusebenzeni kwesimiso sezinzwa. Umoya."

Indlela yokuphefumula ngendlela efanele

I-neuron iyingqamuzana eliyinhloko lesimiso sezinzwa. Ingasebenza kahle futhi isebenze kuphela uma ithola uphethiloli owanele — umoya-mpilo. Ingena emzimbeni ngokuphefumula, esikubona njengento ezenzakalelayo. Ngakho-ke, izenzo ezizenzakalelayo kuphela ezingasebenzi kahle ngaso sonke isikhathi.

“Kungakhathaliseki ukuthi kungase kuzwakale kuyinqaba kangakanani, abantu abangu-90% emhlabeni abazi ukuphefumula ngendlela efanele. U-Yulia Rudakova uphawula. Ake siqale ngeqiniso lokuthi udinga ukuphefumula ujule. Hhayi indlela esivame ukwenza ngayo lapho sibonana nodokotela: sihogela phezulu ngengxenye engenhla yesifuba, kuyilapho siphakamisa amahlombe ethu. Ukuphefumula okujulile yilapho i-diaphragm isebenza, futhi amahlombe ahlala endaweni.

Ukucindezeleka okushintsha indlela yokuphefumula kusuka ku-diaphragmatic kuya phezulu - esifubeni. Le phethini ithatha izimpande ngokushesha futhi iba umkhuba. 

“Ukuphefumula okujulile akufanele kuzwakale noma kubonakale,” kusho uYulia Rudakova. “ULao Tzu uphinde wathi: “Umuntu ophelele unomoya onjengokungathi akaphefumuli nhlobo.” 

Kodwa qaphela. Ukuphefumula kwe-diaphragmatic kuvame ukuchazwa njengokuphefumula kwesisu. Lokhu akulona iqiniso ngokuphelele, ngoba i-diaphragm inamathele kuwo wonke umjikelezo wesifuba. Lapho siphefumula ngendlela efanele, kuba sengathi ibhaluni livuthele umoya ngaphakathi: phambili, emaceleni nasemuva.

“Kukhona omunye umbono oyiphutha,” kunezela uYulia Rudakova. - Kubonakala kithi: lapho siphefumula kaningi, sithola umoya-mpilo owengeziwe, kodwa konke kuphambene ncamashi. Ukuze umoya-mpilo ufinyelele emangqamuzaneni obuchopho, kufanele kube nenani elanele le-carbon dioxide emzimbeni. Inani layo liyehla lapho siphefumula njalo. I-oksijeni kulokhu ayikwazi ukudlula kumaseli, futhi umuntu usesimweni se-hyperventilation, futhi isimiso sezinzwa siyahlupheka. Ngakho-ke, kubaluleke kakhulu ukuthi umoya uhambe kancane futhi umoya ophefumulayo ube mude kunokuphefumula.” 

I-autonomic nervous system ihlukaniswe yaba yi-sympathetic ne-parasympathetic. Onozwelo unesibopho sokusinda futhi uyasebenza lapho sisengozini. Siphefumula ngokushesha, umfutho wegazi uyakhuphuka, igazi liphuma emgudwini wamathumbu bese lidlulela emilenzeni, i-cortisol namanye ama-hormone okucindezeleka akhiqizwa.

Ngemuva kwemizwa enolwazi, uhlelo lwezinzwa lwe-parasympathetic kufanele luqale ukusebenza ukuze zonke izinsiza eziphelile zomzimba zibuyiselwe. Kodwa uma singakwazi ukuphefumula kahle, khona-ke siphoqa isimiso sezinzwa esizwelayo kanye nomzimba wonke ukuthi usebenze ukuze uguge futhi uwele embuthanweni ononya. Lapho siphefumula kaningi, sisebenza kakhulu uzwela, sisebenza kakhulu uzwela, siphefumula kaningi. Kulesi simo, umzimba awukwazi ukuhlala unempilo isikhathi eside. 

Singahlola ngokuzimela ukuthi ingakanani imizimba yethu elunyulwe ezingeni elanele le-carbon dioxide.

• Ukuze wenze lokhu, udinga ukuhlala phansi nge-back back futhi uthathe umoya ozolile ngekhala lakho. Ungaphakamisi amahlombe akho, zama ukuphefumula nge-diaphragm yakho.

• Ngemva kokukhipha umoya, bamba ikhala lakho ngesandla bese uvula isitophuwashi.

• Udinga ukulinda isifiso sokuqala esibambekayo sokuphefumula, lapho kungase kuzwakale ukuxubha kwe-diaphragm, bese uvala isitophuwashi futhi ubone umphumela.

Imizuzwana engu-40 noma ngaphezulu kuthathwa njengokuhle. Ihlale ngaphansi kuka-20? Umzimba wakho ungaphansi kwengcindezi futhi kungenzeka ukuthi une-hyperventilating. 

UYulia Rudakova uthi: “Lapho sibamba umoya, isikhutha siqala ukukhuphuka. “Umoya-mpilo osegazini wanele ukuthi singaphefumuli isikhathi esingangomzuzu, kodwa uma isimiso sezinzwa singasajwayele izinga elivamile le-carbon dioxide, sibona ukukhula kwawo njengengozi enkulu bese sithi: uyini, masiphefumule. maduzane, sizophelelwa umoya manje!" Kodwa asikho isidingo sokwethuka. Noma ubani angafunda ukuphefumula.

Indaba yokuzijwayeza

Enye indlela yokuhlola ukuthi umzimba wakho uthola umoya-mpilo owanele yini ukubala ukuthi uphefumula kangakanani ngomzuzu. "Emithonjeni yezokwelapha, ungathola imininingwane yokuthi ukuphefumula okungu-16-22 kuyinto evamile," kusho u-Yulia Rudakova. Kodwa eminyakeni yamuva nje, kuye kwavela ucwaningo oluningi lwesayensi kanye nedatha yokuthi ukuphefumula kancane okunomphumela onenzuzo emzimbeni: kunciphisa ubuhlungu nokucindezeleka, kuthuthukisa amakhono okuqonda, futhi kuthuthukisa ukusebenza kokuphefumula, kwenhliziyo nemithambo yegazi. izinhlelo zezinzwa. Ngakho-ke, ekuphumuleni, imijikelezo yokuphefumula engu-8-12 ilungile. "

Kwabaningi, ukuphefumula kancane kungaba nzima kakhulu, kodwa ngokuhamba kwesikhathi, ukungahambi kahle kuzoqala ukudlula, into eyinhloko ukuqeqesha.

Ukuvivinya ukuphefumula kancane

• Hofa umoya imizuzwana emi-4 bese ukhipha umoya okwesi-6.

• Uma ungakwazi ukuphatha, qala ngamasekhondi angu-3 kukho kokubili ukuhogela kanye nokukhipha umoya.

• Qiniseka ukuthi uyelula ukukhipha umoya wakho ngokuhamba kwesikhathi.

• Yenza umsebenzi izikhathi ezi-2 ngosuku imizuzu eyi-10.

“Ukuphefumula okunjengalokhu kwenza i-vagus nerve isebenze,” kuchaza umqeqeshi wesayensi yezinzwa. - Lesi yisiteshi esikhulu se-parasympathetic, sihlanganisa umnyango wesimiso sezinzwa ezizimele, esibhekene nokululama nokuphumula.

Uma unenkinga yokulala, kuyasiza kakhulu ukwenza lo msebenzi ngaphambi kokulala. Futhi khumbula ukuphefumula ngamakhala akho! Ngisho nakwezemidlalo nge-jog elula noma omunye umthwalo ongaqinile kakhulu. Lokhu kukuvumela ukuthi ugcwalise ubuchopho nezinye izitho nge-oxygen eyengeziwe.”

Ubuchopho basendulo kanye nokuhlaselwa kovalo

Ezikhathini ezinzima kakhulu zokuphila, imizimba yethu ingase ingakwazi ukubhekana nokuqina ngokomzwelo. Uma ngesikhathi esifanayo esesimweni se-hyperventilation, amathuba okuhlaselwa kwe-panic ayanda. Kodwa noma kunjalo, ngosizo lomsebenzi ohlelweni lwezinzwa, ungakwazi cishe ukuzisiza ngokushesha futhi unciphise ukuphindaphinda kokuhlaselwa esikhathini esizayo.

“Ingqondo yethu ihlukaniswe ngokwemibandela yaba entsha nendala,” kusho umqeqeshi osebenzayo wesayensi yezinzwa. "Imisebenzi ephakeme yezinzwa ihlala ebuchosheni obusha - yini ehlukanisa abantu ezilwaneni: ukwazi, ukuhlela, ukulawula imizwelo.

Ubuchopho basendulo buyihhashi lasendle elinganqamuki, okuthi, ngezikhathi zengozi, ligqashuke ezintanjeni, ligijimele emathafeni futhi lingaqondi ukuthi kwenzekani. Ngokungafani nomgibeli wayo - ubuchopho obusha - yasendulo isabela ngesivinini sombani ezimeni eziphuthumayo, kodwa kunzima kakhulu ukuyithulisa. Ngakho angenza izinto eziningi eziwubuwula. " 

Okunye akumhluphi. Kodwa-ke, singavula ngokuzimela ubuchopho obusha ukucindezela umsebenzi wasendulo. Isibonelo, ngosizo lwezenzo ezinengqondo.

“Ezimweni zanamuhla, lokhu sekulula nakakhulu. Kunemidlalo ekhethekile ocingweni,” kusho u-Yulia Rudakova. - Omunye wabo umdlalo «Stroop effect», esiza ukuvula lobe yangaphambili. Zama ukuyidlala imizuzu embalwa futhi uzozwa sengathi ukuhlasela kwe-panic kuphelile." Umdlalo awusebenzi nje kuphela kubantu abajwayele ukuhlaselwa ukwethuka, ukhulula ngokuphelele ukukhathazeka kwangemuva kunoma yimuphi umuntu. Kwanele ukuyidlala imizuzu eyi-10 ngosuku. Uma sisocingweni, khona-ke ngenzuzo.

_{Umbhalo: Alisa Poplavskaya}