Bhokisi Kufema

Zvemukati

• Kutanga nebhokisi kufema
• Nhanho 1: Zvishoma nezvishoma exhale
• Nhanho 2: Zvishoma nezvishoma inhale
• Nhanho 3: Bata mweya wako
• Nhanho 4: Buda zvakare
• Nhanho 5: Bata mweya wako zvakare
• Kubatsirwa kwebhokisi kufema
• Matipi evatangi

Chii chinonzi kufema bhokisi?

Kufema kwebhokisi, inozivikanwawo sekweya kufema, inzira inoshandiswa pakutora mweya unononoka, wakadzika. Inogona kukwidzirisa mashandiro uye kusimbisa panguva iyoyo zvakare iri ine simba rekushushikana mupfungwa. Inonziwo mana-mativi kufema.

Iyi nzira inogona kubatsira kune chero munhu, kunyanya avo vanoda kufungisisa kana kudzikisira kushushikana. Inoshandiswa nemunhu wese kubva kuvamhanyi kuenda kuU.S. Navy SEALs, mapurisa, uye vanamukoti.

Iwe unogona kuzviwana zvichibatsira zvakanyanya kana iwe uine chirwere chemapapu senge chisingaperi obstructive pulmonary chirwere (COPD).

Kutanga nebhokisi kufema

Usati watanga, ita shuwa kuti iwe wakagara wakamira pachair yakagadzikana tsoka dzako dzakatsetseka pasi. Edza kuve munzvimbo isina kushushikana, isina runyararo kwaunogona kutarisa kufema kwako.

Kuchengeta maoko ako akasununguka pamakumbo ako nemichindwe yakatarisana kumusoro, tarisa pane ako mamiriro. Iwe unofanirwa kunge wakagara wakamira. Izvi zvinokubatsira iwe kufema zvakanyanya.

Paunenge wagadzirira, tanga nhanho 1.

Nhanho 1: Zvishoma nezvishoma exhale

Kugara wakamira, zvishoma nezvishoma kufema nemumuromo mako, uchibvisa mweya wese wemapapu. Tarisa pane ichi chinangwa uye uzive zvauri kuita.

Nhanho 2: Zvishoma nezvishoma inhale

Inhale zvishoma nezvishoma uye zvakadzika kuburikidza nemhino dzako kusvika pakuverenga ina. Mune ino nhanho, kuverenga kusvika ina zvishoma zvishoma mumusoro wako.

Inzwa mweya uchizadza mapapu ako, chimwe chikamu panguva, kusvikira mapapu ako azere zvizere uye mweya uchipinda mudumbu rako.

Nhanho 3: Bata mweya wako

Bata mweya wako kune imwe inononoka kuverenga ina.

Nhanho 4: Buda zvakare

Exhale kuburikidza nemuromo wako kune imwechete inononoka kuverenga ina, uchidzinga mweya kubva mumapapu ako uye mudumbu.

Ngwarira kunzwa kwemweya uchisiya mapapu ako.

Nhanho 5: Bata mweya wako zvakare

Bata mweya wako kune imwechete inononoka kuverenga ina usati wadzokorora maitiro aya.

Kubatsirwa kwebhokisi kufema

Zvinoenderana neMayo Clinic, pane humbowo hwakakwana hwekuti kufema kwakadzika nemaune kunogona kudzikamisa nekugadzirisa hutongi hwehutongi hwehutongi (ANS).

Iyi sisitimu inodzora zvisingaite zvemuviri mabasa senge tembiricha. Inogona kudzikisira kukwira kweropa uye nekupa inenge ingangoita pfungwa yekudzikama.

Iko kunonoka kubata mweya kunopa CO₂ kuvaka muropa. Ropa rakawedzera CO₂ inovandudza iyo cardio-inhibitory mhinduro yeiyo vagus nerve kana iwe uchinge waburitsa uye inomutsa yako parasympathetic system. Izvi zvinounza kudzikama uye wakasununguka kunzwa mupfungwa nepanyama.

Bhokisi kufema kunogona kudzora kushushikana uye kugadzirisa manzwiro ako. Izvo zvinoita kuti ive yekurapa kwakasarudzika kwemamiriro akadai seakajairika kushushikana kusagadzikana (GAD), panic kusagadzikana, post-traumatic kusagadzikana kwepfungwa (PTSD), uye kushushikana.

Inogona zvakare kubatsira kurapa kushaya hope nekukutendera iwe kudzikamisa yako system yenjere husiku usati warara. Bhokisi kufema kunogona kutoshanda pakubatsira nekurwadziwa manejimendi.

Matipi evatangi

Kana iwe uri mutsva kubhokisi kufema, zvingave zvakaoma kuti uwane iyo hang. Iwe unogona kuita dzungu mushure memamwe maround mashoma. Izvi zvakajairika. Sezvo iwe uchidzidzira kazhinji kazhinji, iwe unozokwanisa kuenda kwenguva yakareba pasina dzungu. Kana iwe ukaita dzungu, gara wakagara kweminiti uye wotangazve kufema kwakajairika.

Kuti ikubatsire kutarisisa kufema kwako, tsvaga yakanyarara, isina mwenje nharaunda yekudzidzira bhokisi kufema. Izvi hazvisi zvachose zvakakosha kuita hunyanzvi, asi zvinogona kukubatsira iwe kutarisa pane tsika kana iwe uri mutsva kwazviri.

Sezvineiwo, iwe uchazoda kudzokorora iro bhokisi kufema kutenderera kanokwana mune imwechete.

Ita bhokisi kufema kakawanda pazuva sekudikanwa kudzikamisa tsinga dzako uye kubvisa kunetseka.