8 Kufuridzira Maekisesaizi Edza Paunonzwa Kushushikana

Zvemukati

• 1. Wedzera kureba kwako
• 2. Kufema kwemudumbu
• Pinda
• Dzidzira kufema kwedumbu
• 3. Breath focus
• 4. Kufema kwakaenzana
• 5. Resonant kufema
• Kufema kweYogic (pranayama)
• 6. Kufema kweshumba
• 7. Imwe mhino yekufema
• 8. Kufungisisa kunotungamirirwa
• Kutora
• Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya

Kana iwe uchinzwa kufema nekuda kwekushushikana, kune maitiro ekufema iwe aunogona kuyedza kudzikisira zviratidzo uye kutanga kunzwa zviri nani.

Ngatitarisei akati wandei aunogona kuita pane chero nguva mukati mezuva rako kana kuvaka mune akareba nguva iwe pachako.

1. Wedzera kureba kwako

Kufema zvakadzama hakugone kudzikamisa iwe nguva dzose. Kutora mweya wakadzika mukati unobatanidzwa chaizvo kune inonzwira tsitsi tsinga system, iyo inodzora kurwisa-kana-ndege mhinduro. Asi kufema kunosanganisirwa neparasympathetic nervous system, iyo inokanganisa kugona kwemuviri wedu kuzorora uye kudzikama.

Kutora mweya wakawandisa zvakanyanya nekukasira kunogona kukukonzeresa kuti uite hyperventilate. Hyperventilation inoderedza huwandu hweropa-rakapfuma reropa rinoyerera kuenda kuuropi hwako.

Kana tichinzwa kunetsekana kana kushushikana, zviri nyore kufema zvakanyanya uye kupedzisira tawedzera mweya - kunyangwe isu tichiedza kuita zvakapesana.

1. Usati watora mweya wakakura, wakadzika, edza kunyatsoburitsa mweya panzvimbo. Pushira mweya wese kubva mumapapu ako, wobva wangorega mapapu ako aite basa ravo rekufemera mweya.
2. Tevere, edza kushandisa nguva yakati rebei kufema kupfuura iwe yaunofuridzira. Semuenzaniso, edza kufema kwemasekonzi mana, wobva waburitsa mweya kwematanhatu.
3. Edza kuita izvi kwemaminetsi maviri kusvika mashanu.

Iyi nzira inogona kuitwa mune chero chinzvimbo chakanakira iwe, kusanganisira kumira, kugara, kana kurara pasi.

2. Kufema kwemudumbu

Kufema kubva pa diaphragm yako (tsandanyama inogara pasi pemapapu ako) inogona kubatsira kudzikamisa huwandu hwebasa rinoda kuitwa nemuviri wako kuti ufeme.

Kuti udzidze kufema kubva pane yako diaphragm:

Pinda

1. Kuti uwane nyaradzo, rara pasi pasi kana mubhedha uine mapiro pasi pemusoro wako nemabvi. Kana kugara pachigaro chakasununguka nemusoro wako, mutsipa, nemapfudzi zvakasununguka, uye mabvi ako akakotama.
2. Wobva waisa ruoko rumwe pasi pembabvu dzako uye rumwe ruoko pamusoro pemoyo wako.
3. Inhale uye exhale kuburikidza nemhino dzako, uchiona maitiro kana kana dumbu rako uye chipfuva zvichifamba sezvaunenge uchifema.
4. Unogona here kupatsanura kufema kwako kuti upinze mweya wakadzika mumapapu ako? Ko zvakadiniko? Unogona here kufema saka chifuva chako chinofamba kupfuura dumbu rako?

Pakupedzisira, iwe unoda kuti dumbu rako rifambe paunenge uchifema, panzvimbo yechipfuva chako.

Dzidzira kufema kwedumbu

1. Gara kana kurara pasi sezvatsanangurwa pamusoro.
2. Isa ruoko rumwe pachipfuva chako uye ruoko rumwe padumbu rako kumwe kunhu kwedumbu rako.
3. Kufemera mukati nemhino dzako, uchiona dumbu rako richisimuka. Chipfuva chako chinofanira kuramba chakanyarara.
4. Svina miromo yako uye nyurura nemumuromo mako. Edza kubatanidza tsandanyama dzako dzemudumbu kusundidzira mweya kunze pakupera kwemweya.

Kuti mhando iyi yekufema ive otomatiki, iwe unofanirwa kuitisa iyo zuva nezuva. Edza kuita kurovedza katatu kana kana pazuva pazuva kusvika pamaminitsi gumi.

Kana wanga usiri kushandisa diaphragm yako kufema, ungangonzwa kuneta pakutanga. Zvichava nyore nekudzidzira zvakadaro.

3. Breath focus

Kana kufema kwakadzika kukatarisa uye kunonoka, kunogona kubatsira kudzikamisa kushushikana. Iwe unogona kuita iyi nzira nekugara kana kurara pasi munzvimbo yakanyarara, yakasununguka. Ipapo:

1. Cherekedza manzwiro ainoita kana iwe uchifema uye kufema kazhinji. Fungisisa muviri wako. Unogona kunzwa kunetsekana mumuviri wako wausina kumboona.
2. Tora mweya unononoka, wakadzika kuburikidza nemhino dzako.
3. Tarisa uone dumbu rako nemuviri wepamusoro uchikura.
4. Exhale munzira ipi neipi inonyanya kunakira iwe, uchigomera kana uchida.
5. Ita izvi kwemaminetsi akati wandei, uchiteerera kumuka nekudonha kwedumbu rako.
6. Sarudza izwi rekutarisa kwariri uye kutaura panguva yako yekubuda. Mashoko akadai se "akachengeteka" uye "kudzikama" anogona kushanda.
7. Fungidzira yako inhale uchishambidza pamusoro pako kunge munyoro wave.
8. Fungidzira yako exhale inotakura yakaipa uye inogumbura pfungwa uye simba kure newe.
9. Paunokanganiswa, zvinyoronyoro dzosera pfungwa dzako kumweya wako uye nemashoko ako.

Dzidzira hunyanzvi uhu kusvika maminetsi makumi maviri zuva nezuva kana uchikwanisa.

4. Kufema kwakaenzana

Imwe nzira yekufema iyo inotangira mutsika dzekare dzepranayama yoga yakaenzana kufema. Izvi zvinoreva kuti uri kufemera nguva yakafanana neiyi sezvauri kufema.

Iwe unogona kudzidzira yakaenzana kufema kubva pawakagara kana kurara-pasi chinzvimbo. Chero ipi nzvimbo yaunosarudza, ita shuwa kuti ugare wakasununguka.

1. Vhara maziso ako uye uteerere kune iyo nzira yaunowanzo kufema kune akati wandei kufema.
2. Ipapo, zvishoma nezvishoma kuverenga 1-2-3-4 sezvaunenge uchifemera mukati memhino dzako.
3. Exhale yeiyo imwechete-yechipiri kuverenga.
4. Sezvo iwe paunofema uye uchifemesa, yeuka iwo manzwiro ekuzara uye kusava nematuro mumapapu ako.

Sezvaunoramba uchidzidzira kufema zvakaenzana, kuverenga kwako kwechipiri kunogona kusiyana. Ive neshuwa yekuchengetedza yako inhale uye exhale zvakafanana.

5. Resonant kufema

Resonant kufema, inonziwo kubatana kufema, kunogona kukubatsira kudzikamisa kunetseka uye kupinda mune yakasununguka mamiriro. Kuti uzviedze iwe pachako:

1. Rara pasi uvhare maziso ako.
2. Fema zvinyoronyoro mukati memhino dzako, muromo wakavharwa, kwehuwandu hwemasekondi matanhatu.
3. Usazadze mapapu ako azere nemhepo.
4. Exhale kwemasekonzi matanhatu, uchibvumira mweya wako kusiya muviri wako zvishoma nezvishoma uye zvinyoro nyoro. Usamanikidze.
5. Enderera kusvika pamaminitsi gumi.
6. Tora maminetsi mashoma ekuwedzera kunyarara uye tarisa pamanzwiro anoita muviri wako.

Kufema kweYogic (pranayama)

Yoga ndiyo tsika yehutano nemidzi yekare, uye kufema kuri pamoyo pesiyano yega yega yeyoga.

Imwe nzira yeyoga, pranayama, inosanganisira akawanda mafemo akasiyana anogona kubatsira nekuzvidya mwoyo. Zvimwe zveizvi zvinosanganisira kuwedzera kwenguva uye kufema kwakaenzana (zvese zviri pamusoro), pamwe nekufema kweshumba nekufema kwemhino (nadi shodhana).

6. Kufema kweshumba

Kufema kweshumba kunosanganisira kufema zvine simba. Kuedza kufema kweshumba:

1. Pinda munzvimbo inopfugama, kuyambuka makumbo ako nekuzorora pasi petsoka dzako. Kana chinzvimbo ichi chisina kugadzikana, gara wakayambuka-makumbo.
2. Uya nemaoko ako kumabvi ako, uchitambanudza maoko ako neminwe yako.
3. Tora mweya mukati nemumhino dzako.
4. Fema kunze nemuromo wako, uchizvibvumira kutaura "ha."
5. Munguva yekuburitsa mweya, vhura muromo wako upamhi sezvaunogona uye unamatira rurimi rwako, uchitambanudzira pasi wakanangana nechirebvu chako kwachinosvika.
6. Tarisa pakati nepakati pehuma yako (rechitatu ziso) kana kumagumo emhino dzako uchidurura mweya.
7. Zorora kumeso kwako paunenge uchifemereka zvakare.
8. Dzokorora tsika yacho kusvika katanhatu, uchinje muchinjikwa wemakumbo ako kana wasvika pahafu yepakati.

7. Imwe mhino yekufema

Kuti uedze kumwe kufema kwemhino, gara pasi munzvimbo yakasununguka, uwedzere musana wako uye uvhure chipfuva chako.

Zorora ruoko rwako rweruboshwe mumakumbo ako uye simudza ruoko rwako rwerudyi. Wadaro, zorora pointer nepakati zvigunwe zveruoko rwako rwerudyi pahuma yako, pakati petsiye. Vhara maziso ako, uchifemera mukati uye nekuburitsa mweya kuburikidza nemhuno dzako.

1. Shandisa chigunwe chako chekurudyi kuvhara ruoko rwerudyi mhino uye fema zvishoma nezvishoma kuruboshwe.
2. Pinza mhino dzako dzakavharwa pakati pechigunwe chako chekurudyi nemunwe wemhete, wakabata mweya mukati mekanguva.
3. Shandisa munwe wako wekurudyi wemhete kuvhara mhino yako yekuruboshwe uye kubuda kunze kurudyi, uchimirira kwechinguva usati wafemerazve.
4. Inhale zvishoma nezvishoma kuburikidza nemhino yekurudyi.
5. Tsinya mhino yako yakavharwa zvakare, kumbomira kwekanguva.
6. Zvino, vhura iro reruboshwe uye mweya, kumirira kwekanguva usati wafemerazve.
7. Dzokorora iyi kutenderera yekufema uye kufema kuburikidza nemhino kusvika kagumi. Kutenderera kwega kwega kunofanirwa kutora kusvika kumasekondi makumi mana.

8. Kufungisisa kunotungamirirwa

Vamwe vanhu vanoshandisa kufungisisa kwakatungamirwa kudzikisira kushushikana nekukanganisa maitiro ekufunga anowedzera kushushikana.

Unogona kudzidziswa kutungamirwa nekugara kana kurara munzvimbo inotonhorera, ine rima, yakasununguka uye uchizorora. Wadaro, teerera kudzikamisa marekodhi uchizorodza muviri wako uye kudzikamisa kufema kwako.

Kutungamira kwekufungisisa kurekodha kunobatsira kukutora iwe kuburikidza nematanho ekuona kudzikama, kusanyanya kushushikana chokwadi. Iyo zvakare inogona kukubatsira iwe kuti uwane kutonga pamusoro pekupokana pfungwa dzinokonzeresa kusagadzikana.

Kufungisisa kunogona kukubatsira iwe kutanga tsika nyowani uye mapatani ekufunga. Kana iwe uchida kuzviedza iwe pachako, UCLA yakatungamira zvinyorwa zvekufungisisa zviripo zvekushambadzira pano.

Kutora

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 uchinge uchinge uchinge uchinge uchinge uchisangana nazvo.

Kana kushushikana kwako kukapfuurira kana kuwedzera kuipa, ita musangano nachiremba wako kuti mutaure nezvezviratidzo zvako pamwe nemishonga ingangoitika. Nenzira chaiyo, iwe unogona kudzoreredza hupenyu hwako uye kutonga pamusoro pekunetseka kwako.

Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya