Ndeipi 4-7-8 Nzira yekufema?

Zvemukati

• Nzira yekufema 4-7-8 inoshanda sei?
• Maitiro ekuzviita
• Dzimwe nzira dzekukubatsira iwe kurara

Maitiro ekufema e4-7-8 inzira yekufema yakagadzirwa naDr Andrew Weil. Iyo yakavakirwa pane yakare yogic maitiro anonzi pranayama, iyo inobatsira varapi kuwana kutonga pamusoro pekufema kwavo.

Kana uchidzidziswa kazhinji, zvinogoneka kuti nzira iyi inogona kubatsira vamwe vanhu kurara munguva pfupi.

Nzira yekufema 4-7-8 inoshanda sei?

Maitiro ekufema akagadzirirwa kuunza muviri munzvimbo yekuzorora kwakadzika. Mapateni akasarudzika anosanganisira kubata mweya weimwe nguva inobvumira muviri wako kuzadza oxygen yawo. Kubva pamapapu ekunze, maitiro senge 4-7-8 anogona kupa mitezo yako uye zvinyama kuwedzerwa kunodiwa kweoksijeni.

Maitiro ekuzorora anobatsirawo kudzosera muviri muchiyero uye nekugadzirisa kurwa-kana-kupindura kwemhepo kwatinonzwa patinenge takamanikidzwa. Izvi zvinonyanya kubatsira kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita Kutenderera pfungwa uye kunetseka zvinogona kutitadzisa kugona kuzorora zvakanaka.

Unyanzvi hwe4-7-8 hunomanikidza pfungwa nemuviri kuti zvifunge nezve kudzora mweya, pane kutsiva kunetseka kwako paunorara pasi usiku. Vanotsigira vanoti zvinogona kunyaradza moyo wemujaho kana kudzikamisa tsinga dzakapenga. Dr. Weil vakatombozvitsanangura se "kudzikama kwechisikigo kwegadziriro yetsinga."

Pfungwa yakazara ye4-7-8 kufema inogona kufananidzwa nemaitiro akaita se:

• Imwe mhino yekufema zvinosanganisira kufemera mukati nekubuda kwemhino imwe chete panguva imwe chete wakabata imwe mhino yakavharwa.
• Kufungisisa kwekufungisisa inokurudzira kufema kwakanangana nekutungamira kutarira kwako kunguva iripo.
• Kufungidzira inotarisa pfungwa dzako panzira uye pateni yekufema kwako kwepanyama.
• Mifananidzo inotungamirirwa inokurudzira iwe kuti utarise pane inofadza ndangariro kana nyaya inozobvisa pfungwa dzako kure zvinokunetsa iwe paunenge uchifema.

Vanhu vanowana kukanganisika kwekurara zvishoma, kushushikana, uye kushushikana vanogona kuwana 4-7-8 kufema kunobatsira kukunda kutsauka uye kutsvedza mune yakasununguka mamiriro.

Nekufamba kwenguva uye nekudzokorora kudzidzira, vanotsigira 4-7-8 kufema vanoti zvinova zvinowedzera uye zvine simba. Zvinonzi pakutanga, mhedzisiro yaro haina kuoneka. Iwe unganzwa uchinzwa musoro usina musoro paunotanga kuzviedza. Kudzidzira 4-7-8 kufema kanokwana kaviri pazuva kunogona kuburitsa mibairo yakakura kune vamwe vanhu pane kune avo vanongozviita kamwe chete.

Maitiro ekuzviita

Kudzidzira 4-7-8 kufema, tsvaga pekugara kana kurara pasi zvakanaka. Ive neshuwa yekudzidzira kudzikama kwakanaka, kunyanya kana uchitanga kubuda. Kana iwe uri kushandisa maitiro kurara, kurara pasi kwakanyanya.

Gadzirira tsika iyi nekuzorora muromo werurimi rwako padenga remuromo wako, kumashure chaiko kwemazino epamberi epamberi. Iwe unozofanirwa kuchengetedza rurimi rwako munzvimbo munzvimbo yese yekuita. Zvinotora tsika kudzivirira kubva mukufambisa rurimi rwako paunobuda. Kufema mukati me4-7-8 kufema kunogona kuve nyore kune vamwe vanhu pavanosuka miromo yavo.

Aya matanho anotevera anofanirwa kuitiswa mukutenderera kwemweya mumwe:

1. Kutanga, rega miromo yako iparadzane. Gadzira ruzha, kufema zvachose nemumuromo mako.
2. Tevere, vhara miromo yako, uchifemera chinyararire kuburikidza nemhino dzako paunenge uchiverenga kusvika ina mumusoro wako.
3. Ipapo, kwemasekondi manomwe, bata mweya wako.
4. Gadzira imwe exoshing exhale kubva pamuromo wako kwemasekondi masere.

Paunofema zvakare, iwe unotanga mutsva wemhepo yekufema. Dzidzira iyi pateni yekufema kuzere.

Iyo yekufema yakabata (kwemasekonzi manomwe) ndiyo inonyanya kukosha chikamu cheichi chiito. Zvinokurudzirwa zvakare kuti iwe ungojaidzira 4-7-8 kufema kwemweya mina kana iwe uchinge watanga kutanga. Iwe unogona zvishoma nezvishoma kushanda nzira yako kusvika kune sere akazara kufema.

Iyi nzira yekufema haifanire kudzidziswa muchimiro chausina kugadzirira kuzorora zvizere. Kunyangwe iyo isingafanirwe kunge ichishandiswa pakurara, inogona kuisa murapi muchimiro chekuzorora kwakadzika. Ita shuwa kuti haufanire kunge wakanyatso chenjera nekukurumidza mushure mekudzidzira maitiro ako ekufema.

Dzimwe nzira dzekukubatsira iwe kurara

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge usina kurara nekuda kwekushushikana kana kushushikana, 4-7-8 kufema kunogona kukubatsira iwe kuwana zororo rawanga uchishaya. Zvisinei, kana nzira yacho isina kukwana pachayo, inogona kusanganiswa zvinobudirira nedzimwe nzira, senge:

• chifukidzo chekurara
• chena ruzha muchina
• nzeve
• mimhanzi yekuzorora
• kupatsanura mafuta anokosha selavenda
• kuderedza caffeine kudya
• nguva yekurara yoga

Kana 4-7-8 kufema kusingabatsiri kwauri, imwe nzira senge kufungisisa kwepfungwa kana mifananidzo yakatungamirwa inogona kunge iri nani kukodzera.

Mune zvimwe zviitiko, kushaya hope kwakanyanya uye kunoda kurapwa. Mimwe mamiriro ezvinhu anogona kukonzera kunonoka kurara anosanganisira:

• Hormone shanduko nekuda kwekuguma kuenda kumwedzi
• mishonga
• kusagadzikana kwekushandisa zvinhu
• hutano hwepfungwa sekushushikana
• kurara kufema
• nhumbu
• isina kugadzikana gumbo chirwere
• autoimmune hosha

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchirara. Ivo vanogona kukupa iwe kuendesa kune nyanzvi yekurara, uyo anozoita chidzidzo chehope kuti aone chakakonzera kusarara kwako. Kubva ipapo, ivo vanokwanisa kushanda newe kuti uwane kurapwa kwakanaka.