3 Kufuridzira Maekisesaizi Ekugadzirisa Kushushikana

Zvemukati

• Relaxation Breath
• Coherent Breath
• Inopa simba Kufema
• Ongororo ye

Iwe haufunge kaviri nezvazvo asi, sekungofanana nezvinhu zvakawanda zvinotorwa sezvisina basa, kufema kune simba rakakura pamanzwiro, pfungwa, nemuviri. Uye apo kufema kudzidzira kwekunetseka ita zvavanotaura uye, uh, gadzirisa kushushikana, handicho chete chinhu chavanovandudza: Ivo vanogona kusimudzira zvese kubva pakurara pabonde kusvika pakurara mhando. (Unogona Unogona Kufemera Nzira Yako kuMuviri Wakakwana.)

Asi nei, chaizvoizvo, kufema kune simba rakasimba zvakadaro pamuviri? "Pfungwa kubva kuhurongwa hwekufema inotumira mameseji akakosha anotambirwa nehuropi," anodaro Patricia Gerbarg, MD, munyori wemubatanidzwa. Simba Rokuporesa Remweya uye muvambi weBreath-Body-Mind.com. "Kana paine chakakanganisika nekufema kwako uye ukasagadzirisa mukati memaminetsi mashoma, wakafa. Saka chero chinhu chiri kuchinja muhurongwa hwekufema chinofanira kuve nechepamusoro uye chinogamuchira kutarisisa kuzere kwehuropi."

Kuchinja chiyero uye patani yekufema kunokanganisawo mashandiro anoita euronomic nervous system (ANS), anotsanangura Gerbarg. Kana iyo inonzwira tsitsi sisitimu-chikamu cheANS chatinoshamwaridzana nehondo-kana-ndege modhi-yakagadziriswa, muviri wako unogara wakangwarira uye wakagadzirira kutyisidzira. Dzimwe mhando dzekufema nekukurumidza dzinogona kubatsira kumisikidza ino sisitimu, nepo kumwe kunonoka kufema kurovedza kunogona kubatsira kudzosa mufaro uyu pasi uye kudzikisa huwandu hweadrenaline inofamba nemuviri wako, anotsanangura. Panguva imwe cheteyo, maitiro ekufema anononoka anomisa iyo counter-balancing parasympathetic nervous system, iyo inoita kuti inonoke kurova kwemoyo, kudzoreredza matura esimba, kuderedza kuzvimba, uye kutumira mameseji kuhuropi kuti ikozvino inogona kuzorora uye kutanga kuburitsa mahormone anobatsira. (Aya Aya Oiri Akakosha Ekushushikana Ruregerero Anogona Kubatsira, Zvakare.)

Saka, ndedzipi mhando dzehunyanzvi dzatiri kutaura nezvadzo? Isu takave nehunyanzvi kuputsa matatu ezvakanyanya kubatsira mafemero ekudzora kushushikana, garner simba mukati mezuva, uye kukubatsira iwe kurara zvirinani husiku.

Relaxation Breath

Kunodaidzwa zvakare kunzi kufema, kuita mudumbu kufema, uye kufema kwemudumbu, iko kufema kwekudzidzira kushushikana kunoderedza kukwira kweropa, kurova kwemoyo, uye kugadzirwa kwehomoni dzekushushikana, anotsanangura Kathleen Hall, Atlanta-based dhizaini nyanzvi uye muvambi weThe Inofungisisa Living Network.

Zviedze: Isa ruoko rumwe pachipfuva chako uye rumwe padumbu. Tora kufema kwakadzika kuburikidza nemhino dzako, uchinzwa dumbu rako richikura sezvo mapapu ako achizadza ne oxygen. Infemera zvishoma nezvishoma kwezvikamu zvina, wozofemera zvishoma nezvishoma nemumuromo mako kwezvikamu zvina. Ita 6-8 inononoka, yakadzika kufema paminiti kwemaminitsi mashanu panguva.

Coherent Breath

Iyi nzira ndiyo yekutanga kudzikamisa kufema, uye inotora mamiriro emasikati chaiwo ekudzikama nekungwarira. Kuti igadzikane, senge kana iwe uchida kukotsira, iwe unowedzera hurefu hwemhepo, anodaro Gerbarg.

Zviedze: Gara kana kurara pasi. Vhara maziso ako uye, uchifema kanenge kashanu paminiti kuburikidza nemhino dzako, zvinyoro nyoro femera mana uye buritsa maverengero mana. Wedzera exhale kusvika kunhanhatu kuverenga sedation.

Inopa simba Kufema

Svetuka iyo caffeine-iyi kufema kurovedza muviri kunomutsa kuyerera kweokisijeni, iyo inomutsa pfungwa dzako nemuviri wako, anodaro Hall.

Zviedze: Isa ruoko rumwe pachipfuva chako uye rumwe padumbu rako. Tora muchidimbu, staccato, kufema nemhino dzako, uchizadza dumbu rako. Inhale nekukurumidza uye zvakadzika pamusoro pezviverengero zvina, imbomira, wobva waburitsa mweya nekukurumidza nemuromo wako. Ita 8-10 nekukurumidza, kwakadzika kufema paminiti kwemaminetsi matatu panguva. Mira kana iwe ukawana musoro usina musoro.

Ongororo ye