Indlela Yokuthatha Ukuphefumula Okugcwele
Uke wakhathalela ukuphefumula ngenkathi uhamba? Ungafunda amasu okuphefumula azokwenza ngcono ukuhamba. Ungenza ukuhamba kuvuselele futhi kuthuthukise ukusebenza kwakho. Ungaphinda futhi uphefumule kangcono ukwenza ukuhamba kwakho kube nokucindezeleka okukhulu-ukukhulula , futhi wenze kube nakho okungokomoya.
Usuke Uphuthuma Okungalungile
Ukwazi ukuhamba nokuphefumula ngesikhathi esisodwa impilo yakho yonke.
Kodwa amathuba ukuthi awutholi ukuphefumula okugcwele, okujulile. Ngeke ukwazi ngisho ukuthi uzizwa kanjani uze uyenze. Kungaba okungavamile ekuqaleni, kodwa uzobona ukuthi kunenzuzo.
Umjikelezo wokuphefumula kufanele uqale esiswini. Ukudweba isisu kuveza phansi, ukuphazamisa amaphaphu. Okulandelayo, i-cage cage iyanwetshwa ukuze ifakwe emoyeni ngaphezulu. Ekugcineni, amahlombe kanye nama-clavicles (i-collarbones) abuyele emuva ukuze alethe ukukhuphuka okuncane kwevolumu yamaphaphu. Ukuze uphumelele, kuyinto ephikisayo.
Abantu abaningi bagcina isisu sabo singene futhi siqinile ngokuqhubekayo, ngaleyo ndlela bezilahla isabelo esikhulu esisanda kakhulu esiswini somoya ngamunye. Ngenxa yalokho, abantu abaningi baphefumula kakhulu ngokusebenzisa kuphela amahlombe / ama-clavicles kanye nesikhubekiso sezintambo zokungena nokuphumula.
Ngenkathi ukuphefumula okungaqondakali "okuphazamisayo" kuyokugcina uphila, kuba yingozi enkulu ezimweni lapho udinga oksijithali okwedlula, njengokuhamba ngezinyawo ezilinganiselwe .
Abagijimi bazo zonke izinhlobo baqeqeshwe ukuze bafunde ukuphefumula ngezibilini zabo ukuze bathole inhalation egcwele nokuphefumula.
Ukusebenzisa i-Breath Complete Complete
Nansi imiyalo yokuphefumula ngendlela efanele, kusukela esiswini, ngokusebenzisa umhlanga wezintambo, kuze kube emahlombe.
- Suck esiswini sakho, udwebe inkinobho yakho yesisu ukuya emthonjeni wakho.
- Exhale.
- Okulandelayo, yandisa inkinobho yakho yesisu ngaphandle, udwebe emoyeni wakho.
- Bese, vumela izimbambo zakho zivule
- Okokugcina, buyisela emuva amahlombe akho kanye nama-clavicles (ama-collarbones).
- Ukuze uphume, qala ukuvumela umoya phezulu kwesifuba sakho.
- Okulandelayo, faka emgqeni wezintambo.
- Okokugcina, udwebe inkinobho yesisu emuva emgodleni.
- Phinda imizuzu embalwa ngosuku ngalunye ukuze uvuselele ekuphefumuleni okuvamile.
Ukuphuza nokuhamba
Qaphela ngokucophelela ukuphefumula kwakho imizuzu embalwa ngesikhathi sokuhamba ngalunye. Gxila ekuphefumuleni okuphelele kusukela esiswini kuya esifubeni kuya ku-clavicles nangemuva. Le nqubo ingasisiza ngokukhethekile lapho ulwa ne-hill , unikeza umzimba wakho umoya odingekayo ukuze uphonse umzamo wakho.
Ngemuva kwesonto lokusebenzisa ukuphefumulela le ndlela ngamaminithi ambalwa, kancane kancane ulinde isikhathi oya kuyo ekuphefumuleni kwakho ngesikhathi sokuhamba kwakho. Ngomkhuba oqhubekayo wokuzikhandla imizuzu embalwa, maduzane uzothola ukuthi usebenzisa indlela yokuphefumula okuhle ngokwengeziwe kokuzivocavoca kwakho ngaphandle kokugxila.
Ukuphefumula okuhle kuhlanza amaphaphu, okuvumela igazi ukuba lithathe oksijini futhi likhulule i-carbon dioxide. Igazi lakho lingakhulula oksijini emisipha yakho ukuze ukwazi ukuhamba ngokusheshisa futhi ngokushesha ngokukhathala okuncane.
Zonke izinto ezinhle zifika kulabo abaphefumula kahle.
Ukuthuthukisa Ikhono Lakho Lokuphuza
Manje ukuthi ukwazi ukuphefumula, yisikhathi esihle sokusebenza ekuhambeni kwakho kokuhamba . Ukumiswa okubi uma uhamba akukuvumeli ukuba uvule isifuba sakho bese uthola umoya ogcwele. I-chin yakho kufanele ihambisane nomhlabathi ngamehlo akho phezulu futhi ubheke ngasekugcineni. Kufanele ube nomugqa oqondile kunokugxila phambili noma emuva. Kungasiza ukucabangela ngentambo ehlanganiswe phezulu kwekhanda lakho ikudonsa phezulu kusuka okhalweni lwakho.
Amahlombe akho kufanele akhululeke futhi isifuba sakho sivuleke. Kungase kudingeke wenze umshini wokuqinisekisa ukuthi ukhulula ukuphazamiseka emahlombe akho.
Uma ungenjalo, kungavimbela ukuthatha umoya ogcwele. Sebenzisa ukuhamba kwesandla emuva nangaphandle ngokuphikisana nokuhamba kwezinyawo zakho, uvula isifuba sakho ngesinyathelo ngasinye.
Udinga futhi umgogodla oqinile wokulondoloza ukuma futhi wenze isisu sokuphefumula kwesisu. Uma ngabe uyinakekele ingqikithi yakho, kuhle ukufaka izivivinyo ezithile zesisu kumkhuba wakho.
Ngaphandle kwe-Breath Complete
Uhlelo lokuphefumula lukaGurucharan Singh Khalsa, Ph.D. noJogi Bhajan, Ph.D. ifundisa izindlela ezahlukene zokuphefumula ezihlangene nokuhamba. Basebenzisa ukuphefumula ukuze bakhiqize imiphumela ehlukahlukene, kubandakanya ukulawulwa kwemizwa, ukuvuselela, ukucindezeleka, ukukhalipha kwengqondo, nemizwa yokuxhuma.