Yini eyenza uzizwe ukhathazekile? Ukukhuluma komphakathi? Izikhala ezifakiwe? Izixuku? Ukuhamba emoyeni? Izivivinyo? Ukhetho lukaMongameli? Ngisho noma ungeke ukwazi ukubona imbangela, ujwayele izimpawu: ukugijima kwengqondo, ukushaywa umoya, umlomo owomile, ukuphefumula ubunzima, isicashu, ukuphelelwa amandla.
Ngenkathi izinkinga eziningi zokwethuka ziphathwa ngemithi yokwelapha kanye nokwelapha, kuyasiza futhi ukuba namasu amancane okubhekana nesibhamu sakho.
Izinto ezinjengokuphefumula okujulile nokuthutha umzimba wakho zingakhuthaza uhlelo lwakho lwesifo se-parasympathetic, olusiza umzimba wakho ukuzola.
1. Ukuphefumula
Ukugxila ekuphefumuleni kwakho kusebenza kokubili ezingeni lomqondo nangokwenyama. Ukuthatha inhales egcwele, ejulile futhi ukukhipha ngenkathi kugxila kuphela kulo msebenzi kungasiza ukukhulula ingqondo ukuchoboza imicabango edla ukukhathazeka. Uma sithuthela kwimodi yokwesaba, umoya uvame ukuphenduka ngokushesha futhi ungajulile futhi inhliziyo igijima. Ukwenza umzamo oqotho wokulawula ukuphefumula kunomphumela wokuqeda umzimba, ukuphikisana nokuqala kokukhathazeka.
Okufanele ukwenze : Ukuphefumula ngaphakathi nangaphandle ngekhala lakho, ugcwalise amaphaphu akho ngokugcwele ekukhuphukeni komuntu ngamunye nokuwachitha ekuphumeni. Gxila ekuphefumuleni kokuphefumula kwakho phezu kwensimbi yakho engenhla phezu kwama-inhales kanye nokufudumala kwezingxenyeni. Uma ngabe ingqondo ihambela kule phrojekthi futhi ifuna ukubuyela ekucindezeleni kwayo okuzenzekelayo, zama ukuyibuyisela ekuphefumuleni kwakho.
Lena empeleni imbewu yendlela yokuzindla. Kulula uma wenza umkhuba walo, ngakho ukuzindla njalo kungakusiza kakhulu.
2. Mantra
Ukuphindaphinda igama noma ibinzana ngokufaka inhale ngayinye kungasiza futhi ukukhumbuza ukukhathazeka kwakho. Abantu bavame ukuzwa besatshiswa yi-technique ye-mantra ngoba bacabanga ukuthi badinga ukusebenzisa amagama aseSanskrit noma i-mantra ethi "ngokusemthethweni." Ngenkathi lokhu kuyindlela uma wazi eyodwa, i-mantra ingaba yiliphi igama noma ibinzana elifika phakathi kwekhanda lakho okwamanje.
Okufanele ukwenze : Uma usebenzisa inqubo yokuphefumula engenhla, "umoya opholile" uyimithi enhle. Ichaza nje ukuzwa kokungenelela ngendlela epholile, engathathi hlangothi egcina ugxile emkhathini wamanje. "Okunye okunye" (ngokubhekisela ekuphefumuleni) kungenye indlela yokuzama. Kuyakusiza ukunyusa ngokwengeziwe ekupheleni kwesikhathi lapho uzizwa usengozini.
3. Ubeka
Ukukhathazeka kubangela ukuthi ukhiye phansi bese ucima, ubambe ukucindezeleka emzimbeni wakho. Ukusebenza ngokuphindaphindiwe, uma ungakwazi ukususa impendulo engokwenyama okwesabayo, ungakwazi futhi ukukhulula ukwesaba ngokwayo. Uma usesimweni lapho ungahamba khona, izintambo ezimbalwa eziyisisekelo zizokhulula umzimba wakho futhi zikuvimbe ekuphusheni.
Okufanele ukwenze : Lolu chungechunge lwe- yoga olulula ongakwenza emarekheni akho edeskini ezindaweni eziyinhloko zomzimba obamba ukucindezeleka, njengentamo yakho namahlombe. Uma uzizwa ukwesaba ukuqhuma phezulu, ungenza okuncane kwalokhu okulula cishe noma kuphi. Ukuze uthole indlela elula, vele ugoqa intamo yakho nxazonke futhi amahlombe akho afike ezindlebeni zakho bese wehla emuva. Izimpondo zikaMichel and Micheal Phelps-ukuguqulwa kwezingalo zesandla nazo ziyizindlela ezinhle zokuhambisa ukuphuma kwamandla emzimbeni wakho.