Breathing ngesikhathi sokubeletha

Zokubeletha - inqubo eyinkimbinkimbi, futhi ngaphezu zonke ezinye izindlela ezihlinzekwa odokotela ekunciphiseni izinhlungu kanye nokugcina amabutho omama, ukutusa ukusetshenziswa ukuphefumula efanele ngesikhathi sokubeletha. Ngeshwa, akuyona yonke abesifazane ngesikhathi sokukhulelwa, banake esifundweni sakhe, futhi okwamanje ukuba sikwazi ukuphefumula ngendlela efanele - lokhu kuyikhono ebaluleke kakhulu, kuyokusiza asheshise inqubo kokubeletha kanye ukugxilisa ingqondo amabutho abesifazane.

Esikhathini ekuqaleni zabasebenzi Kufinyeta akuzona buhlungu kakhulu. Ngalesi sikhathi kungcono ukusebenzisa "ukonga" noma "kancane" ukuphefumula. ukuphefumula okunjalo libhekene ezijulile, kancane umoya umoya ushintsho. Kulokhu, umoya lide ngokwanele. Phakathi nenkathi yokukhulelwa, udinga kahle amaqhinga ukuphefumula kancane, kusekelwe ekufezeni i ibhalansi kahle emkhatsini ephefumula futhi awumoya okhishwa ngamakhala, futhi isigqi ukushaya kwenhliziyo. Kwenhliziyo, asikwazi ukulawula, ngakho namanje ukufunda ukulawula ukuphefumula ngesikhathi sokubeletha.

Ukutadisha leli su ukuphefumula, wena kancane kancane (lokhu - edingekayo) ukunweba isikhathi ukuphela. Lokhu kwenziwa ukuqapha ishayela. Iqiniso liwukuthi ngokuvamile kufanele donsa bese exhale inani elifanayo uma zisaphila. Nokho, lapho yinde okhishwa ngamakhala kufanele akhawunti amabhithi kabili njengoba ningi of ishayela. Ngakho, uma ukuphefumula, kwakunamabandla amathathu ishayela buhlungu, uma exhale, kufanele kube eziyisithupha. Funda ukuba sikwazi ukuphefumula, ngeke sifinyelele ibhalansi engcono phakathi komjikelezo kwezimila nokushaya kwenhliziyo. Futhi ukuthola ishayela, kwanele ukubeka iminwe yesandla esisodwa kuya ebusweni engaphakathi esihlakaleni enye - eduze isithupha.

Uhlelo oluyisisekelo oluthi ukuphefumula inqubo ngesikhathi sokubeletha liqukethe yokuthi ekuqaleni ubuhlungu - zonke mpi - udinga umlomo ukuthi exhale bese uhogela ngokusebenzisa ikhala uphefumulele phezulu, ngokuvumelana nesimiso ngenhla: ezolile hhayi umoya okusheshayo kufanele esikhundleni exhale eside.

Phakathi Kufinyeta, ikakhulukazi uma they cha are luhlupho, kufanele azame ukusebenzisa ukuphumula ukuphefumula uphumule ngangokunokwenzeka futhi ngangokunokwenzeka, ukuze sithole amandla.

ukuphefumula Landelayo ngesikhathi sokubeletha kumelwe lusekelwe lesi simiso: isikhathi eside emzabalazweni, kulapho kubuhlungu, isikweletu kumelwe ukuba omama exhale.

Ezinye umphumela analgesic bungatholakala uma ukuphefumula "njengengonyama inja" - ekhaleni noma umlomo. Qala nge ukuphefumula kancane kakhulu, futhi ubuhlungu kakhudlwana, ukwandisa isibalo nomoya owodwa noma emibili wesibili. Breathe buthule lapho akhona ngiphefumula umoya udinga ngomsindo. Roth kungcono kancane amboze uhlangothi, ukuze singathwesi shabalala umswakama futhi ungapheli emphinjeni ezomile. Lapho impi isiphelile - futhi ukuphefumula kancane.

Uma imizamo seziqalile, futhi push kuze akunakwenzeka (isibonelo, ayivulwanga ngokugcwele kwesibeletho), sebenzisa enye indlela ye ukuphefumula ngesikhathi sokuzalwa. Lidinga usizo umuntu kusukela izilaleli. exhale Deep ke 4-5 izikhathi kulula donsa bese exhale (lapha, omunye usizo ukubala, ngoba owesifazane kunzima ukugxila), futhi ngokuqhubekayo exhale wonke emoyeni, ukuvula umlomo wakhe.

Lapho sekuyisikhathi sokuba push, lapho donsa esiphezulu futhi ukulwa emoyeni "umthamo". Air siphokophele ku diaphragm, futhi kuba - esibelethweni, wokufinyelela lokho okubonakala kungaphezu ingane. Uma ubona nomuzwa wokuthi uma emoyeni akwanele - kancane exhale futhi donsa ngokucijile ngokushesha. Ukuze imizamo omunye umjikelezo onjalo kufanele liphindwe kathathu.

Kungase kwenzeke ukuthi ngesikhathi sokubeletha kuwusizo kuwe kuphela eyodwa yezindlela ezilandelayo ukuphefumula. Abanye usizo kubo bonke zinhlobo ezine. ukuphefumula Proper ngesikhathi sokubeletha kusiza ekunciphiseni izinhlungu nomnotho umzamo. Into esemqoka - musa ubuvila ngesikhathi sokukhulelwa, ukuzijayeza ngamunye yezindlela. Kungcono ukukwenza ngaphansi kokuqondisa ngomfundisi abanolwazi ikhefu.