Ukuphefumula kahle ngesikhathi sokubeletha

Inqubo yokuphefumula efanele izokunikeza wena nomntanakho amandla nezempilo kuzo zonke izinyanga zokukhulelwa. Futhi usize ekubelethweni. Qala manje! Sakha iqiniso lethu. Kuyamangalisa, kodwa singashintsha umbono wethu wezwe. Lokhu akudingi umzamo omkhulu. Ngezinye izikhathi kwanele ukuqonda amakhono okuqala okuphumula. I-mainstay yezinqubo zokususwa kokucindezeleka kanye nemvelo kuzothatha umonakalo. Uzofunda ukuthi ungayinaki izinkinga ezincane zesikhashana futhi ugxile ezintweni eziyinhloko: injabulo yakho ngokuqaphela ukuthi uzoba ngumama, udale impilo entsha.

Amasiko omphefumulo
Awucabangi ukuthi umoya uphi? Yebo, yi-saturation yamaseli egazi nge-oxygen kanye nokususwa kwe-carbon dioxide. Kusukela ekubukeni kwe-chemistry kanye ne-biology, ukuphila okungenakho ukuphefumula akunakwenzeka. Kodwa-ke, akekho ongabaza ukuthi iqiniso lethu aligcini kuphela ngezinto ezibonakalayo, kodwa futhi nenye into. Amadoda aseMpumalanga aseMpumalanga ayesazi: ngokuphuza amanzi sithola amandla aphakeme e-cosmic, futhi lapho siphumelela umoya, sizihlanza ngokwezinto ezidlula. Akusizo ngalutho ukuthi ama-psychotherapists anamuhla athi: sigxile ngokuphefumula, sikwazi ukulawula imizwelo yethu. Singakwazi ukuphumuza nokuzola phansi ngemuva kwesiphephelo esishisayo neziphathimandla futhi sishintshe ukukhathazeka ekukhulumeni nomzimba wezifo ezincane ...

Kusebenza! Ngokuqinisekile usuvele uzizwa: ngoba ingane yakho isibeletho sakho yonke indawo. Wena ulwandle lwakhe, umkhathi, imisebe yelanga kanye nazo zonke izinto ezenza akhule. Njalo wesibili uzizwa ukubhoboza kwe-pulse yakho, ukudlidliza komzimba wakho. Kanye nawe, uthola injabulo, injabulo, injabulo. Futhi-ke, ukwesaba, ukukhathazeka, intukuthelo, ukungalungi ... Sekuvele usana lwakho lwe-tummy - umuntu ozwakalayo obona izwe njengoba kunjalo. Ngakho-ke, umama wesikhathi esizayo kubaluleke kakhulu ukugcina umuzwa wokuvumelana. Amasu alula azokwenza wonke owesifazane okhulelwe akwazi.
Eminye imizwelo engemuhle iyamnandi: isibonelo, ukuzwelana, ukuzwelana nokudabuka ... Ngesikhathi ukhulelwe, ungabathola ngisho nalapho ubukela umbukiso wethelevishini. Lokhu kuvamile, ngoba ukuvuselelwa kwe-hormonal and psychological kwenza imizwa ibe yinkimbinkimbi kakhulu, eyakha ulwazi lwakho lomama. Kodwa ngezinye izikhathi uhlangabezana nokuhlukunyezwa komunye umuntu, ukwesaba nemizwa yecala, lapho umzimba uvumelana khona futhi kukhona inhloko.

Ngemuva kwalokho, qhubekela phambili "emoyeni wokuhlanza" . Isandla sokunene sigqoke esifubeni sakho (isikhungo samandla angokomzwelo), nesandla sesobunxele-esiswini (okuyisisekelo samandla). Vala amehlo akho. Khulula ikhanda lakho kusuka emicabangweni yakho, uzizwe umzimba wakho kanye nomntanakho kuphela. Philisa ngekhala lakho, ugcwalise isifuba sakho kuqala, bese isisu sakho. Uma nje umoya uphela, faka ku-ezine.
Manje phefumula umlomo wakho kwi-akhawunti eyodwa: kuqala ngesisu sakho, bese usesifubeni sakho. Bamba umoya wakho nge-akhawunti eyodwa futhi uqale phambili. Cabanga uma ugcwele ukukhanya nokuthula okuphefumulelwe, futhi ekupheleni kwakho uphonsa konke okubi kuwe. Qaphela ukuthi ubuso bakho bukhululekile, amahlombe avule kancane. Yenza umsebenzi wakho ngendlela othanda ngayo.
Umphumela wokuziphumula uzoba kunoma yikuphi. Uma uphatha ukungena esimweni sokuzindla (akukho mqondo!), Wena nomntwana ngeke nje niphumule, kodwa futhi uzondla amandla wezulu.

Siza umzimba
Njalo ngesonto lokukhulelwa, umthwalo emzimbeni wesifazane uyanda. Isibeletho esilula siphakamisa isikhalazo kanye nezitho zesigxobo esiswini. Kule ndaba, ivolumu yamaphaphu iyancipha. Ngesikhathi esifanayo, izidingo zomntwana zanda ukomoya. Ukusebenzisa amasu okuphefumula, uzosiza umzimba ukuba uvumelane ngokuphumelelayo nezinguquko ezenzekayo. Umsebenzi oyinhloko wamakilasi ukuzwa ukuphefumula kwesisu futhi ufunde ukulawula ukuphefumula nokuphefumula. Ukuphefumula ngesisu kuthuthukisa ukujikeleza kwegazi, ngenxa yalokho ingane ithola oksijini ngaphezulu. Ukuxubha ngokujulile, uchitha isisindo somuthi wokusikhipha kwezitho zangaphakathi. Futhi lokhu ukuvimbela imivimbo ye-varicose.

Ake siqale?
Ngeke uchithe ngaphezu kwemizuzu engu-10-15 ngosuku ngosuku lokuzivocavoca. Lokhu kwanele ngokwanele. Zingahlanganiswa nokuzivocavoca umzimba (phakathi kwabo noma ekupheleni) noma ukwabela isikhathi esithile kubo. Ungakhohlwa ukuthi ukuphefumula kakhulu kuvame ukuletha ukuzondeka okuncane. Lokhu kungenxa yokwanda kokugxiliswa kwe-oxygen egazini. Uma ubhekene nenkinga enjalo, ungakhathazeki. Yenza lokhu: faka umlomo wakho nekhala njengemaski ngesandla sakho. Philisa futhi uphume kuwo izikhathi eziningana - futhi zonke izinzwa ezingathandeki zizodlula maduzane.
Isikhathi sokuqala kuzoba lula kuwe ukuqeqesha ekhaya, uhlezi ngokuthula emgqeni owelele phansi. Kulungile, uma wenza lokhu ngaphansi komculo omuhle wokuphumula. Ngemuva kwekilasi, kuyasiza ukuphumula cishe imizuzu eyishumi, ulele ngakwesokunxele sakho. Ngokukhamba kwesikhathi, lapho uthola amakhono okuqala, uzokwazi ukwenza umzimba okuningi ekuhambeni, ngaphandle kokuthatha isikhathi sakho. Ungakhohlwa ukuthi kusebenza ngokukhethekile futhi kumnandi ukuqhuba imisebenzi enjalo emoyeni omusha (ngesikhathi sokuhamba).

Ukunciphisa umoya
Ukusheshisa isinyathelo, awusakwazi ukubuyisela isigqi sangaphambilini sokuphefumula? Ngesimo esifanayo lapho uhlangana nalapho uhlanza noma ugibela izitebhisi. Kuwe, lokhu akuvamile, ngoba ngaphambi kwemithwalo encane engakaze ihambisane nokuphefumula. Ungesabi! Le nkinga ivame ukuvela ku-trimester yesithathu. Ingane ekhulayo iqala ukucindezela kanzima phezu kwe-diaphragm. Akumangalisi ukuthi manje unenkinga yokuphefumula ngisho nokucindezeleka okuncane ngokomzimba. Into esemqoka, ungakhathazeki. Isimo sokwemvelo. Futhi lokhu kusho ukuthi wena, noma u-crumb awusongeli lutho. Ukuze unciphise ukuphefumula, zama ukuphumula ngaphezulu futhi ubuke ukuhamba kwakho. Kwaphinde kwaba nzima ukuphefumula? Hlala okungenani imizuzu embalwa. Ngesikhathi sokulala sebenzisa umcamelo owengeziwe ukugcina ikhanda lakho liphakanyisiwe. Uqaphele ukuthi ukuhlasela kwe-dyspnea kunamandla? Khuluma nodokotela. Amaviki amabili ngaphambi kokuvela kwemvuthu, ukukhanya kuzodlula ekukhanyeni. Ingane izokwehlisa, futhi umzimba wakho uzoqala ukulungiselela ukubeletha.

Ukuphindaphinda ngokujwayelekile
Ngesikhathi sokubeletha nokuzama ukungena kumama, kungaba nzima ukukhumbula yonke imiqondo yokukhubazeka. Ngakho-ke, phakathi nenkathi yokukhulelwa, zama ukuletha ngokuzenzakalelayo. Ingabe uhlela ukuzalwa ngokuhlanganyela? Uma kunjalo, ake umyeni asebenze nawe. Ekhaya lokubeletha, othandekayo uzothatha indima yomgqugquzeli futhi, uma kunesidingo, ngaso sonke isikhathi akutshele lokho okufanele ukwenze ngesikhathi esisodwa. Uyakhumbula, njengamafilimu: umlingo ovulekile noma umholi ophumelelayo uyaqala ukuphefumula, njengama-spaniels, amadada ayenziwe. Futhi konke lokhu, ukucindezela isandla sokubeletha umkakhe futhi ubheke emehlweni akhe. Uma ungakhumbuli ukuphefumula, okungenani uhleke.

Ezimweni zokuqala
Lapho nje imisipha iqala ukuvumelanisa, thatha umoya ojulile kanye nomoya ofanayo. Ungasheshi. Vala amehlo akho bese ubala ezinhlanu. Qinisekisa ukuthi ukuphefumula kwakho kunesigqi. Qhubeka kanjalo ukuze uphefumule kuze kube sekupheleni. Zama ukushintsha kwenye uhlobo lokuphefumula.

Ngokweqile okukhulu
Ukuphefumula okuvamile okuwusizo kuyasiza uma izingxabano zibonakala zibonakala kakhulu, futhi ukuphambana phakathi kwabo kufushane. Okokuqala phefumula kahle futhi ngokujulile, kancane kancane, iya ku-chug. Ekupheleni kokulwa, ukuphefumula kufanele kuphinde kube nokuthula. Kulo msebenzi, ungasebenzisi imali engaphezu kwemizuzwana engu-20-30.

Ngaphambi kwemizamo
Ekuqaleni kokulwa, phefumula kakhulu. Khona-ke ukuphefumula kuthatha kancane kancane. Yamukela ukuthatha impumuzo emifushane kanye nokuphefumula. Omunye, ababili, abathathu. Futhi-ke-ukuphefumula eside.

Emizamweni
Wena uthatha umoya ojulile futhi ubambe umoya wakho, ngokusemandleni akho (ngalesi sikhathi uyaphonsa). Ngemuva kwalokho - ukuphefumula okuphuthumayo okuphindaphindiwe futhi isikhathi eside ngangokunokwenzeka umoya ojulile. Ngokuqeqeshwa okuhle ngomzamo owodwa, ungenza 3-4 kule mijikelezo yokuphefumula. Ungakhohlwa ukuthi uma uqeqeshwa, akufanele unikeze konke okuhle kakhulu. Phela, manje umsebenzi wakho umane nje ukukhumbula izici zokuphefumula esigabeni ngasinye sokuzalwa.