Kufanele afunde indlela yokuphefumula lapho ngizalwa futhi ngesikhathi sokubeletha

Uma ukuthola kunzima ukuba ukuyona izandla esiswini kanye nobudala sokukhulelwa kancane kuka izinyanga 8, singasho ngokuqiniseka ukuthi unalo unyawo ukuma egumbini ukulethwa, futhi afunde indlela yokuphefumula lapho ngizalwa futhi ngesikhathi sokubeletha, usuvele ngasekupheleni. Kuyiqiniso ijubane ekhethiwe futhi ukuphefumula ukujula akuzona kuphela bakwazi buyisela umama osemusha, kodwa futhi kuthinte isikhathi kanye nekhwalithi ukudlula ingane ngokusebenzisa emgudwini wokuzala. Ngokwesibonelo, sengidonsa umoya bese exhale emoyeni ocebile-oksijini kuzonciphisa amathuba hypoxia (i-oksijini yokulamba) ingqondo umntwana ingqondo.

Qaphela indlela ekuhlelweni nokukhulelwa, ungashiyi ngaphandle ukunakwa kanye self ukulethwa. Kudingeka sicabange ngokungathí mayelana ukuphefumula izivivinyo, ngenxa ulwazi indlela yokuphefumula ngesikhathi sokuzalwa kanye nalapho esesikwa, kungase kuxhomeke esizayo inhlalakahle yengane yakho futhi kufaka phakathi negama lakho.

izinhlobo ukuphefumula

1. Wamabele (f), noma lokho okuthiwa "njengabesifazane" ukuphefumula. Breath kwenzeka ngenxa ukunwetshwa thorax, umoya ebusweni. Lena yindlela ukuphefumula owesifazane
2. Besisu - "owesilisa" ukuphefumula. Kubonakala sengathi emoyeni imuncwe ingena ngaphakathi komgodi ongaphakathi kwamathumbu, futhi njengoba nicabangisisa exhale uphumule imisipha yakho besisu ngangokunokwenzeka.

Bengekho kulezi izibalo, noma iyiphi indlela ukuphefumula obonisa ngeke kubonakale trifle.

Kwezinye izimo, like ukuphefumula: lapho ngizalwa futhi ngesikhathi sokubeletha

Lokhu kuyasiza uphumule ngangokunokwenzeka phakathi Kufinyeta okukhulu. I kaningi umoya kakhulu eziphumulele uzobe wayekwenza ngaphambi kokuzalwa, kulapho wena uyokwenza esimweni esicindezelayo phakathi kwenqubo. A umoya kakhulu kufanele abe ubude okungenani 4 imizuzwana, bese exhale - 6, konke kunengxenye ngokugcwalisa emaphashini nomama mpilo, abelana ingane. Prakthiza lesi sivivinyo akufanele kuhlale isikhathi eside kunaleso amaminithi 5, njengoba ngenxa cerebral-mpilo saturation kungenzeka isiyezi. Ngemva ukusebenzisa ezimbalwa, zama ukushintsha ukuma, ngoba ngaleyo ndlela uyobheka isikhundla ukhululekile kunazo ngesikhathi sokubeletha. alandwa le ndlela ngokucophelela, wena ungalokothi ukhohlwe indlela yokuphefumula ngesikhathi sokubeletha.

Surface kwezimila okusheshayo ( "inja-like")

Kuyasiza uma kwenzeka ukuthi indlela odlule ayinamandla. Dlala umoya Rhythmic is ngokushesha sithathelwe indawo okhishwa okukhulu, kwesifuba like a inhloli. Inani lemibhangqwana ngidonsa umoya yesibili kufanele kube 1-2.

ukudonsa umoya nge okhishwa ngamakhala "izwi"

Le nqubo ngokubulawa kwabo kufana umoya kakhulu okuphumuzayo. Umehluko omkhulu itholakala izwi "ukugxusha", lapho kanye emoyeni ngamakhala kusukela esifubeni wadonsa into efana a engasindi, "fuuuuhhh". Ukusebenzisa le ndlela, wena ukulwa like "uyacula". Donsa nge zibangelwa ezihlukahlukene belulekwa ukuba enye ukuze ubuyise amabutho phakathi Kufinyeta.

imizamo Breath lapho, noma "gijima"

Sebenzisa lolu ukuqeqeshwa kuphela okwesikhashana, uma ikucela lokho udokotela noma umbelethisi. Futhi ngaphambi ukuthi kubalulekile ukuba sikwazi ukuphefumula ngesikhathi sokubeletha! Nangu isisekelo imizamo, azungeze elakhiwa lonke uhlelo ukuphefumula. Zonke futhi iqala umoya kakhulu, bese umoya eliyifa, phakathi kwesikhathi lapho kuphela ungakwazi push. It iphela eside umoya kancane. Ukuhambisana zonke imithetho okungenhla kuyokusiza wandise ukusetshenziswa empini umusa futhi kunonophisa luhlelo ukulethwa.

Lezi zindlela esisiza ukuba siqonde indlela yokuphefumula ngesikhathi sokuzalwa kanye nalapho esesikwa, kodwa umsebenzi omningi ewela wena. Ukulalela imizwa yabo, ungakhohlwa ukulandela iseluleko odokotela.