Rovedza Muviri Wako Kuti Unzwe Usina Kunyanya Kushushikana NeIchi Chiitwa Chekufema

Zvemukati

• Wakaona kuti zvinokwanisika kudzidzisa muviri wako kuti uderedze kushushikana. Sei?
• Unoita sei iko iko kufema kurovedza kwekushushikana?
• Ko kurovedza muviri kunokanganisa maitiro aya zvachose here?
• Uropi hwako hunobatsirwa neichi chiitiko chekufema chekushushikana, futi?
• Zvakadini nevanhu vanofunga kuti havana nguva?
• Ongororo ye

Michindwe inodikitira, kurovera pamoyo, uye kukwazisana maoko zvinoita senge zvisingadzivisike mhinduro dzemuviri kunetseka, ingave iri nguva yekupedzisira kubasa kana kuita kubhawa yekaraoke. Asi zvinozoitika, unogona kudzora maitiro emuviri wako pakushushikana - uye zvese zvinotanga nemoyo wako, anodaro Leah Lagos, Psy.D., B.C.B., ane rezinesi chiremba wepfungwa uye munyori webhuku. Mwoyo Kufuridzira Pfungwa (Tenga It, $ 16, bookshop.org).

Kuda kuziva? Pano, Lagos inoratidza kufema kwekushushikana kunokubatsira kuti unzwe kudzikama munguva dzakaoma.

Wakaona kuti zvinokwanisika kudzidzisa muviri wako kuti uderedze kushushikana. Sei?

"Kutanga, zvinobatsira kuti unzwisise zvinoita kushushikana kwauri muviri, kurova kwemoyo wako kunokwira kumusoro, uye izvo zvinotumira chiratidzo kuuropi hwako kuti uchinje kuita yekurwa-kana-kutiza nzira. Tsandanyama dzako dzinosimbiswa, uye kuita kwako sarudzo kwakakanganisika. Ndipo panopinda misiyano yemhanyiro yemwoyo (HRV), inova nguva iri pakati pekurova kwemoyo neimwe. Imwe yakasimba, yakadzikama HRV ine nguva yakawanda pakati pekurova kwemoyo kumwe neumwe inovandudza kugona kwako kudzora kushushikana.

"Mafemero aunoita HRV yako. Paunofema, kurova kwemoyo wako kunokwira, uye paunofema, kunodzika. Vatsvakurudzi vandinoshanda navo kuRutgers vakaona kuti kurongeka kwekufema kwemaminetsi makumi maviri kaviri pazuva nekufamba. izvo zvinozivikanwa seyako resonant, kana yakanaka, frequency - inguva mitanhatu yekufema paminiti - inogona kudzikamisa kushushikana, kudzikisa kurova kwemoyo wako uye kuwedzerwa kweropa, uye kusimbisa HRV yako. fambira mberi nekukurumidza zvakanyanya, nekuti wakadzidzisa muviri wako kupindura nenzira iyi nyowani. Sayenzi inoratidza kuti nzira iyi inovandudza manzwiro ako, inowedzera kutarisisa, inokubatsira kurara zvirinani, inowedzera simba, uye inoita kuti uwedzere kutsungirira. " (Yakabatana: Izvo ini zvandakadzidza kubva Kuedza At-Kumba Stress Bvunzo)

Unoita sei iko iko kufema kurovedza kwekushushikana?

"Chinoshanda kuvanhu vazhinji kufema kwemasekonzi mana uye kufema kwemasekonzi matanhatu pasina kumbomira pakati. Tanga nekufema pachiyero ichi kwemaminetsi maviri (seta timer). Tanga nekufemera mukati memhino dzako uye kufuridza nemiromo yakateedzerwa se kana iwe uri kufufutira chikafu chinopisa. Sezvaunofunga mundangariro masekondi mana mukati, masekondi matanhatu kunze, tarisa pakunzwa kwemhepo inoyerera ichipinda nemumhino dzako uye nekubuda nemumuromo mako.

Kana wapedza, tarisa kuti unonzwa sei. Vanhu vazhinji vanoti havana kushushikana uye vakasvinura zvakanyanya. Shanda nzira yako kusvika pakuita ichi kufema kwemaminitsi makumi maviri kaviri pazuva, uye kurova kwekutanga kwepamoyo kuchadzikira, zvinoreva kuti moyo wako haufanire kushanda zvakaoma, uchichiita - uye newe - uine hutano hwakakwana. "(BTW, kunyange Tracee Ellis Ross fan yekushandisa kufema maitiro ekudzora kushushikana.)

Ko kurovedza muviri kunokanganisa maitiro aya zvachose here?

"Inoita. Chaizvoizvo, inzira mbiri. Kuita maekisesaizi kunosimbisa HRV yako, uye kufema kunobatsira iwe kurovedza muviri. Sezvo moyo wako usiri kushanda zvakanyanya, unokwanisa kuita chiyero chimwe chete chekuita basa ne Vatsvagiri veRutgers vakatarisa mune izvi, uye vakafunga kuti kune avo vanoita maminetsi makumi maviri, maviri-pazuva-nzira yekufema, kune mweya wechipiri unoita nekurovedza muviri, uye yakawanda oksijeni iri kuendeswa kumhasuru dzevanhu ivavo. Izvi zvinoreva kuti vanogona kufamba kwenguva refu uye vakasimba."

Uropi hwako hunobatsirwa neichi chiitiko chekufema chekushushikana, futi?

"Hongu. Uri kutumira okisijeni yakawanda uye kuyerera kweropa kuuropi hwako kana iwe uchiita wega wega-maminetsi makumi maviri chikamu chekufema. Iwe unozoona kujekesa kwakanyanya uye kuwedzera kutarisisa uye kutarisisa. Iwe unozogona zvirinani kuita sarudzo dzakanangana usingadiwe. "ndinofunga zvinogona kunge zvichitobatsira kuti uropi hwako hunyatso kukura sezvaunenge uchikura - ndiyo nzvimbo yedu inotevera yekutsvaga kweHRV."

Zvakadini nevanhu vanofunga kuti havana nguva?

"Kutsvagurudza kunoratidza kuti iyo yakasanganiswa maminetsi makumi mana ekufema pazuva ndiwo musimboti wekudzosera kushushikana kwemuviri wako. Iwe haugone kuwana huwandu hwakazara hwebatsiro neimwe nzira. Funga nguva yauchachengetedza, uye kuti unozonzwa sei kunaka, paunokwanisa kurega kunetseka nekukurumidza uye kunzwa wakadzikama, uine chivimbo, uye uchidzora, kunyanya munguva dzino dzisina chokwadi.

Rakaumbwa Magazini, Mbudzi 2020 nyaya

Ongororo ye