3 Breathwork Matekiniki Iwo Anogona Kuvandudza Hutano Hwako

Zvemukati

• 1. Fema Mutatu
• 2. Ronga Chinangwa
• 3. Vaka Simba
• Ongororo ye

Iyo nyowani yehutano hwehukama ndeye zvese nezve kufema uye kufema, sevanhu vanomhanyira kumakosi ekufema. Vafambi vanoti zviitwa zvekufema zvine mutinhimira zvinovabatsira kuita sarudzo dzakaoma uye kutanga shanduko huru. “Kufema kunonyaradza pfungwa, kuchikubvumira kuti ubatane nomuviri wako uye manzwiro ako,” anodaro Sara Silverstein, mudzidzisi webasa rokufema muBrooklyn, New York. Uye kana studio isiri nyore, unogona kuzviita wega. Heano maitiro ekutanga.

1. Fema Mutatu

Kune marudzi akasiyana-siyana emafemu ekufema, asi yekutanga ndiyo ine zvikamu zvitatu zvekufema. Kuti udzidzise, ​​femera mukati mako mudumbu rako uye zvakare muchipfuva chako, wobva waburitsa mweya, zvese kuburikidza nemuromo wako. Dzokorora kwemaminitsi manomwe kusvika ku35.

"Iwe unoda kuita mweya mumwe chete uchidzokorora, saka uri kuwana mweya wakanaka weokisijeni, uye rhythmic pateni inoita kuti ubude mupfungwa dzako," anodaro Silverstein. Iko kukanganiswa kweoksijeni kune simba: "Paunotora mweya wekukurumidza, iwe unobvisa yakawanda carbon dioxide, iyo acidic molecule. Izvi zvinoshandura ropa rako pH kuti riwedzere alkaline, izvo zvinokonzeresa kuwedzera kupfura kwako kwekunzwa uye mota motor neurons, pamwe neeuroni muhurongwa hwekuzvitonga hunotonga, "anodaro Alexandra Palma, MD, chiremba ane Parsley Health. Iwe unogona kucherechedza inonakidza kutinhira kwekunzwa mukati memuviri wako wese kana kunyangwe euphoric yakakwira. (Yakabatana: Iyi Belly Breathing Technique Inosimudzira Yako Yoga Kudzidzira)

2. Ronga Chinangwa

Ziva zvaunoda kuwana kunze kwekufema. Uri kutarisira kuvhura kugona? Kugadzirisa dambudziko rako here?

"Zvinogona kubatsira kutanga uine chinangwa chaicho nekuti mweya unoita kuti uongorore chinhu chave mupfungwa dzako kana chakachengetwa mumuviri wako uye chinokutendera kuti uve nemaonero matsva," anodaro Silverstein. Asi ivawo anochinjika. "Dzimwe nguva pfungwa dzako dzinotora kona yekuruboshwe. Tenderera nayo," anodaro. Kuedza kudzora pfungwa dzako kunogona kukanganisa chirongwa. (Iyi ndiyo nzira yaunofanira kufema nayo panguva yekushanda kwako.)

3. Vaka Simba

Unogona kushandisa kufema sosi yekuvandudza hutano hwako. “Pane humbowo hunoratidza kuti muitiro uyu unogona kuchinja nzira iyo masoja emuviri wedu anodzivirira nawo zvirwere anobata nokuzvimba,” anodaro Dr. Palma. "Chidzidzo chakawana kuti zvidzidzo izvo zvakadzidziswa kufema maitiro zvaive nemhinduro shomashoma dzakasimba mushure mekuratidzwa nehutachiona hwehuturu pane avo vasina."

Sezvineiwo, izvo zvinogona kukubatsira kupora kubva kune allergy kana kutonhora zviratidzo nekukurumidza kana kukutadzisa kurwara pakutanga, anodaro. Tanga kudzidzira pamberi pemukume kana mwaka wefuruu, apo hutachiona hwako hunoda kuwedzera kuwedzera. (Heano dzimwe nzira dzekubvisa mwaka zviratidzo zvehurwere.)

Ongororo ye