Iyo 9 Yakanyanya Kufema Matekiniki Ekurara

Zvemukati

• Mhedziso
• Zvinhu zvekurangarira usati watanga
• 1. 4-7-8 maitiro ekufema
• 2. Bhramari pranayama kufema kurovedza muviri
• 3. Zvikamu zvitatu zvekufema kurovedza muviri
• 4. Diaphragmatic kufema kurovedza muviri
• 5. Kumwe kurovedza kufema kwemhino
• 6. Buteyko achifema
• 7. Maitiro ePapworth
• 8. Kapalbhati kufema kurovedza muviri
• 9. Bhokisi kufema
• Kutora

Mhedziso

Kana iwe uchiona zvichikuomera kurara, hausi wega.

Sekureva kweAmerican Sleep Association (ASA), kushaya hope ndiyo chirwere chinowanzoitika pakurara. Vanenge makumi matatu kubva muzana yevakuru veAmerica vanotaura nezvenguva pfupi matambudziko, uye gumi muzana vanowana dambudziko risingaperi rekudonha kana kuramba vakarara.

Sangano redu rakabatikana uye rinomhanya-mhanya, rakazadzwa nebasa rechikoro, mazuva ekushanda akareba, matambudziko emari, kuneta kwevabereki, kana mamwe mamiriro anonetesa mupfungwa, zvinogona kuita kuti zviome kuzorora, kudzikama, uye kuzorora kurara.

Kana zvakaoma kurara, kutarisa kufema kwako kunogona kubatsira.

Ngatitarisei pane mamwe maekisesaizi ekufema kudzikamisa pfungwa dzako nemuviri kuti zvikubatsire kurara.

Zvinhu zvekurangarira usati watanga

Kunyangwe paine akati wandei ekufema maekisesaizi iwe aunogona kuyedza kuzorora uye kurara, mashoma mashoma masimboti maitiro anoshanda kune ese iwo.

Iyo inogara iri zano rakanaka kuvhara maziso ako, izvo zvinogona kukubatsira iwe kuvhara kunze zvinokanganisa. Tarisa pakufema kwako uye funga nezve simba rekuporesa remweya wako.

Imwe yeaya mapfumbamwe akasiyana ekurovedza muviri ane mabhenefiti akati siyanei. Edza ivo uye muone kuti ndeupi akanakisa mutambo iwe.

Munguva pfupi unenge wave kurara kunge mucheche.

1. 4-7-8 maitiro ekufema

Heano maitiro ekudzidzira 4-7-8 yekufema maitiro:

1. Rega miromo yako ipatsanure zvinyoro.
2. Exhale zvakakwana, uchiita kufema whoosh kurira sezvaunoita.
3. Dhinda miromo yako pamwechete apo iwe chinyararire kufemera mukati memhino kwehuwandu hwemasekondi mana.
4. Bata mweya wako kuverenga ka7.
5. Exhale zvakare kwemasekondi masere azere, uchiita kurira kwese kwese.
6. Dzokorora kanomwe paunotanga. Pakupedzisira shanda kusvika kudzokorora kusere.

Dr Andrew Weil vakagadzira iyi nzira sekusiyana kwepranayama, yekare yogic maitiro ayo anobatsira vanhu kuzorora sezvo ichizadza oxygen mumuviri.

2. Bhramari pranayama kufema kurovedza muviri

Aya matanho anokubatsira iwe kuita yekutanga Bhramari pranayama kufema kurovedza muviri:

1. Vhara maziso ako uye fema zvakadzika mukati nekunze.
2. Vhara nzeve dzako nemaoko ako.
3. Isa minwe yako yekunongedzera imwe neumwe pamusoro petsitsi dzako uye mimwe minwe yako pamusoro pemeso ako.
4. Tevere, isa zvinyoro kumanikidza kumativi emhino dzako uye tarisa pane yako brow nzvimbo.
5. Chengeta muromo wako wakavharwa uye fema kunze zvishoma nezvishoma kuburikidza nemhino dzako, uchiita humoni "Om" kurira.
6. Dzokorora maitiro ka5.

Mu, Bhramari pranayama yakaratidzirwa kukurumidza kudzikisa kufema uye kurova kwemoyo. Izvi zvinowanzo kuve zvinodzikamisa uye zvinogona kugadzirira muviri wako kurara.

3. Zvikamu zvitatu zvekufema kurovedza muviri

Kuti udzidzise iwo matatu-chikamu kufema kurovedza, tevera nhanho nhatu idzi:

1. Tora refu, yakadzika inhale.
2. Exhale zvizere uchinyatsotarisisa mumuviri wako uye manzwiro ainoita.
3. Mushure mekuita izvi kakati wandei, dzora exhale yako kuti iwedzere zvakapetwa neyaunofema.

Vamwe vanhu vanosarudza nzira iyi pamusoro pevamwe nekuda kwekureruka kwayo.

4. Diaphragmatic kufema kurovedza muviri

Kuita diaphragmatic kufema maitiro:

1. Nhema kumusana kwako uye kana kukotamisa mabvi ako pamusoro pepiro kana kugara pachigaro.
2. Isa ruoko rumwe rwakati sandara pachipfuva chako uye rwumwe padumbu.
3. Tora kunonoka, kufema kwakadzika kuburikidza nemhino dzako, uchichengeta ruoko pachipfuva chako ruchimira sezvo ruoko padumbu rako ruchikwira nekudonha nemweya wako.
4. Tevere, kufema zvishoma nezvishoma kuburikidza nemiromo yakadzingirirwa.
5. Pakupedzisira, iwe unoda kukwanisa kufema mukati nekubuda pasina chifuva chako chichifamba.

Iyi nzira inononoka kufema kwako uye inoderedza yako okisijeni inoda sezvo ichisimbisa diaphragm yako.

5. Kumwe kurovedza kufema kwemhino

Heano matanho eimwe nzira yemhino kana imwe yemhino yekufema kurovedza muviri, inonziwo nadi shodhana pranayama:

1. Gara makumbo ako akayambuka.
2. Isa ruoko rwako rweruboshwe pamabvi ako uye chigunwe chako chekurudyi pamhino dzako.
3. Budisa zvakakwana uye wobva wavhara mhino yekurudyi.
4. Inhale kuburikidza nemhino yako yekuruboshwe.
5. Vhura mhuno yako yekurudyi uye ubudise mweya mukati mayo, uchivhara kuruboshwe.
6. Enderera nekutenderera uku kwemaminitsi mashanu, uchipedzisa nekuburitsa mweya kuburikidza nemhino yako yekuruboshwe.

Chidzidzo chegore ra2013 chakataura kuti vanhu vakaedza mweya wekufema mweya vakanzwa kushushikana mushure.

6. Buteyko achifema

Kudzidzira buteyko kufemera kurara:

1. Gara pamubhedha nemuromo wako zvinyoronyoro wakavharwa (kwete kuteedzerwa) uye fema nemumhino dzako nenzira yechisikigo kwemaminitsi makumi matatu.
2. Fema zvishoma zvishoma nemaune mukati nekubuda kuburikidza nemhino dzako kamwe.
3. Nyoronyorodza mhino yako yakavharwa nechigunwe chako uye chigunwe chepamberi, chengeta muromo wako wakavharika futi, kusvikira iwe uchinzwa kuti iwe unoda kutora mweya zvakare.
4. Uine muromo wako uchakavharwa, tora mweya wakadzika mukati nekubuda kuburikidza nemhino dzako zvakare.

Vanhu vazhinji havazive kuti vari hyperventilating. Ichi chiitwa chinokubatsira kuti ugadzirise kune yakajairwa kufema mutinhimira.

7. Maitiro ePapworth

Mune iyo nzira yePapworth, iwe unotarisa pane diaphragm yako kufema zvakanyanya zvakasununguka:

1. Gara wakamira, pamwe pamubhedha kana uchishandisa izvi kukotsira.
2. Tora mweya wakadzika, wakaita mukati nekunze, kuverenga kusvika ku4 neumwe neumwe mweya - kuburikidza nemuromo wako kana mhino - uye yega exhale, iyo inofanirwa kunge iri kuburikidza nemhino dzako.
3. Tarisa pane dumbu rako richisimuka uye richidonha, uye teerera kuti mweya wako unzwike kuti ubve mudumbu rako.

Iyi nzira yekuzorodza inobatsira kudzikisira tsika dzekuzamura nekugomera.

8. Kapalbhati kufema kurovedza muviri

Kapalbhati kufema kunosanganisira akateedzana uye kufema uye kufema maitiro, zvinosanganisira matanho aya, sezvakatsanangurwa neArt of Living:

1. Gara munzvimbo yakasununguka nemusana wako wakarurama. Isa maoko ako pamabvi ako, michindwe yakatarisana nedenga. Iwe unogona kusarudza kugara-makumbo-makumbo pasi, pachigaro chine tsoka dzakatsetseka pasi, kana muVirasana Pose (ugere pakuporesa kwako nemabvi akakotama uye shins yakanamirwa pasi pezvidya).
2. Tora mweya wakadzika mukati.
3. Paunenge uchifema, bata chibereko chako, uchimanikidza mweya kubuda nekukurumidza. Iwe unogona kuchengeta ruoko padumbu rako kuti unzwe yako yemudumbu mhasuru kondirakiti.
4. Sezvaunokurumidza kusunungura dumbu rako, mweya wako unofanirwa kuyerera mumapapu ako otomatiki.
5. Tora makumi maviri emafemo akadaro kuti upedze kutenderera kweKapalbhati pranayama.
6. Mushure mekupedza kumwe kutenderera, zorora nemaziso ako akavharwa uye chengetedza manzwiro mumuviri wako.
7. Ita mamwe maround maviri kuti upedze kuita kwako.

Kufema kwaKapalbhati kwakataurwa sekubatsira kuvhura zvitadzo uye nekuvandudza kusangana. Inotariswa semberi nzira yekufema. Zvinokurudzirwa kugona dzimwe hunyanzvi, senge Bhramari pranayama, usati waedza iyi.

9. Bhokisi kufema

Munguva yekufema kwebhokisi, iwe unoda kutarisa zvakanyanya paoksijeni yauri kuunza nekupusha kunze:

1. Gara wakabata musana wakatwasuka, femera mukati, uyezve edza kusundidzira mweya wese kubva mumapapu ako paunenge uchifema.
2. Inhale zvishoma nezvishoma kuburikidza nemhino dzako uye kuverenga kusvika mana mumusoro mako, uchizadza mapapu ako nemweya wakawanda nenhamba yega yega.
3. Bata mweya wako uye uverenge kusvika 4 mumusoro wako.
4. Zvishoma nezvishoma fema nemumuromo mako, uchitarisa pakuburitsa oxygen yese mumapapu ako.

Bhokisi kufema inzira yakajairika panguva yekufungisisa, nzira inozivikanwa kwazvo yekutsvaga kutarisisa kwepfungwa uye kutandara. Kufungisisa kune akasiyana mabhenefiti inozivikanwa kune hutano hwako hwese.

Kutora

Hazvina mhosva kuti nderupi rwekufema raunofarira, humbowo hwakajeka kuti kurovedza muviri kunogona kukubatsira:

• zorora
• rara
• fema zvakasununguka uye zvinobudirira

Nemhando dzakasiyana siyana dzaunosarudza kubva, unogona kuzviwana wakarara hope usati waziva.