"Ukuphefumula ngokufanele" akuyona iseluleko esincane, kodwa okunye okunye. Isenzo esibonakala sengathi silula, sokwemvelo singumphumela wangempela wokuthukuthela, ukungezwani okwedlulele ngokweqile nokulahlekelwa amandla. Uma ukwazi ukuphefumula, ukuphefumula kahle kuzisa ukuphumula nokuvimbela ukucindezeleka.
Naphezu kokuthi senza izinyathelo zokuphefumula ezingaphezu kuka-17 000 ngosuku, iningi lethu asazi ukuthi lenzeni kahle. Ngokujwayelekile abantu baphefumula ngokungazelelwe. Ukuphefumula okunjalo kukhuthaza ukuqoqwa kwemithwalo engokomzwelo emibi esifundeni esiswini, ngenxa yalokho isuke ihlukumezeka, futhi ukugeleza kwamandla okujwayelekile kuvinjelwe. Lokhu, okuholela ekuqinisweni ukuthi ukuphefumula kuyaba ngaphezulu kakhulu, kuhilela kuphela thorax. Ukuphefumulela okungenangqondo kungaba imbangela yokukhathala, ukukhathazeka, okuholela ekunciphiseni izinga le-carbon dioxide. Futhi lokhu, kuholela ekwehlisweni kwemithambo yegazi kanye ne-oksijeni indlala yamaseli.
Funda ukuphefumula ... isisu! Ngokuphefumula okufanele, ingqondo yakho iyancipha, ukucindezeleka komzimba kanye nezinga lokucindezela kwegazi liyehla. Okokuqala, qaphela indlela ophefumula ngayo. Ungazami ukushintsha noma yini, uyazisa nje: ingabe isifuba noma isisu kuphela sithatha inxenye yokuphefumula? Uzizwa kuphi lapho uzwa khona imisipha? Okulandelayo, qala ukuqeqesha ukuphefumula kwesisu (i-diaphragmatic), usebenzisa izivivinyo ezinikezayo. Uma ubenza njalo, ukuphefumula ngokwakho kuzoqala ukujula, futhi uzohamba kalula ekuphefumuleni okulungile. Khona-ke uzoqala ukujabulela ukuthula futhi uzothola amandla ngokububula okusha okusha.
Njengoba isazi sefilosofi saseRoma sasendulo uSeneca sathi: - "Amandla ngokwakho angamandla amakhulu." Kubaluleke kakhulu ukukwazi ukuzivumelanisa nomoya wokuzethemba, ngokuhlekisa ukuphatha i-trivia, okuvame ukusikhathaza. Kudingekile ukuba ungagodli imizwelo emibi, kodwa ukuguqula ibe yizinto ezinhle. Ukusebenza njalo kokuzivocavoca okulungile kusiza kakhulu kulokhu futhi kunomphumela omuhle ohlelweni lwezinzwa. Ekuqaleni kokuqeqeshwa, ukunakwa kufanele kubhalelwe amaphuzu alandelayo:
- Okokuqala, phinda zonke izinyathelo ezingu-4 zalolu hlelo kufanele zibe izikhathi ezingu-3-5 ngokulandelana.
- Uma kunesizungu, yeka iseshini. Uma, ngezikhathi ezilandelayo, isiyezi sivela futhi, sinciphise isikhathi sokuphefumulelwa kanye / noma inombolo yezigaba ezilandelanayo zohlelo.
- Vula ukuqeqeshwa kokuphefumula ngesisu sakho esimisweni sakho sakusihlwa. Yisebenzise ezimweni ezicindezelayo njengokuhluka kokuphumula. Ngoba ukuze "ufundise" ukuphefumula ukusebenza ngaphansi kokucindezeleka, kudinga ikhono kanye nesikhathi.
- Hlanganisa njalo. Abanye ochwepheshe batusa ukuqhuba lo msebenzi kuze kube izikhathi ezingu-10-20 ngosuku! Ukuphumula okusheshayo ungaqala ngisho ukuphawula. Kodwa-ke, emva kwamasonto angu-1-2 ekilasi ezijwayelekile uzokwazi ukuphumula okwesikhashana cishe ngaso leso sikhathi. Khumbula ukuthi uma ufuna ukuthola leli khono eliwusizo, udinga ukukwenza ngokuhlelekile. Ukuzivocavoca njalo kuzokwenza uhlobo olwenziwe ukulwa nokucindezeleka kwakho.
Futhi manje sinikeza isethi yokuzivocavoca ekwakheni ukuphefumula okufanele:
- Themba ngemuva kwakho, faka izandla zakho esiswini sakho. Cabanga ukuthi ngaphakathi kwakho esiswini yisitsha. Hlanganisa emakhaleni nasengqondweni "uqoqe" okuqukethwe komkhumbi uze ungenalutho.
- Ukuphefumula ngekhasi lakho, uqondise isisekelo sezitsha ezingenalutho, futhi uzizwe lapho umoya wakho uhamba nalapho ungenakho.
- Cabanga ukukhanya okuncane kulezo zindawo lapho ukuphefumula "kungatholi khona." Ungazami ukumphoqa kulezi zindawo, vele uqondise imisebe yokukhanya kwengqondo kuzo. Futhi umoya wakho uzolandela ngokuzenzakalelayo lapho ukunakwa kuqondiswa khona.
- Qhubeka kanjalo ukuze uphefumule imizuzu engu-15, uzizwa ukuthi izintende zakho ziphakama futhi ziwe kanjani: nge-inhalation ngayinye isisu "siyancibilika", ngokuphefumula ngalunye kuwela phansi.
Yilokho konke. Khumbula ukuthi ngokuphefumula okuhle, ukwazisa ukuphumula, uzophuma ezimweni ezimbi ngaphandle kokulahlekelwa.