Njira zopumulira kupsinjika

Kupsinjika kwakanthawi kumatha kukhala koipa mthupi lanu komanso m'maganizo. Zitha kukuika pachiwopsezo cha mavuto azaumoyo monga kuthamanga kwa magazi, kupweteka kwa m'mimba, mutu, nkhawa, komanso kukhumudwa. Kugwiritsa ntchito njira zopumulira kumatha kukuthandizani kuti mukhale bata. Zochita izi zitha kukuthandizaninso kuthana ndi kupsinjika ndi kuchepetsa mavuto omwe amabwera chifukwa chapanikizika m'thupi lanu.

Mukamapanikizika, thupi lanu limayankha potulutsa mahomoni omwe amakulitsa kuthamanga kwa magazi ndikukweza kugunda kwa mtima wanu. Izi zimatchedwa kuyankha kwapanikizika.

Njira zopumulira zimatha kuthandizira thupi lanu kupumula ndikuchepetsa kuthamanga kwa magazi ndi kugunda kwa mtima. Izi zimatchedwa yankho lachisangalalo. Pali zolimbitsa thupi zingapo zomwe mungayesere. Onani omwe akukuthandizani kwambiri.

Njira imodzi yosavuta yopumira ndiyo kuyeserera kupuma kwambiri. Mutha kupuma mwakuya pafupifupi kulikonse.

• Khalani phee kapena kugona pansi ndikuyika dzanja limodzi pamimba. Ikani dzanja lanu lina pamtima panu.
• Limbikitsani pang'onopang'ono mpaka mumve m'mimba mwanu.
• Gwira mpweya wanu kwa mphindi.
• Tulutsani pang'onopang'ono, mukumva m'mimba mwanu mukugwa.

Palinso njira zina zambiri zopumira zomwe mungaphunzire. Nthawi zambiri, simusowa kulangizidwa kuti muzichita nokha.

Kusinkhasinkha kumaphatikizapo kuyika chidwi chanu kukuthandizani kuti mukhale omasuka. Kuyeserera kusinkhasinkha kungakuthandizeni kuchita modekha momwe mumamvera ndi malingaliro anu, kuphatikiza zomwe zimakupsetsani nkhawa. Kusinkhasinkha kwakhala kukuchitika kwa zaka masauzande ambiri, ndipo pali mitundu yosiyanasiyana.

Mitundu yambiri yosinkhasinkha imaphatikizapo:

• Kuyang'ana kwambiri. Mutha kuyang'ana kupuma kwanu, chinthu, kapena gulu la mawu.
• Wokhala chete. Kusinkhasinkha kwakukulu kumachitika m'malo abata kuti muchepetse zosokoneza.
• Udindo wa thupi. Anthu ambiri amaganiza kuti kusinkhasinkha kumachitika atakhala pansi, koma amathanso kuchitidwa mwagona pansi, kuyenda, kapena kuyimirira.
• Maganizo omasuka. Izi zikutanthauza kuti mukhale otseguka ku malingaliro omwe amabwera m'malingaliro anu panthawi yosinkhasinkha. M'malo moweruza malingaliro awa, mumawalola apite mwa kubweretsanso chidwi chanu kuzomwe mukuyang'ana.
• Kupuma momasuka. Mukamasinkhasinkha, mumapuma pang'onopang'ono komanso modekha. Izi zimakuthandizaninso kupumula.

Biofeedback imakuphunzitsani momwe mungayang'anire zina mwazomwe thupi lanu limagwira, monga kugunda kwa mtima wanu kapena minofu ina.

Pachigawo chilichonse, wothandizira wa biofeedback amamangiriza masensa m'malo osiyanasiyana amthupi lanu. Masensawa amayesa kutentha kwa khungu lanu, mafunde aubongo, kupuma, ndi kulimbitsa thupi. Mutha kuwona izi powerenga. Kenako mumayesetsa kusintha malingaliro anu, machitidwe anu, kapena momwe mumamvera kuti muthandizire kuwongolera mayankho amthupi lanu. Popita nthawi, mutha kuphunzira kusintha popanda kugwiritsa ntchito chowunikira.

Iyi ndi njira ina yosavuta yomwe mungachitire kulikonse. Kuyambira ndi zala zanu zakumapazi ndi mapazi, onetsetsani kulimbitsa minofu yanu kwakanthawi kenako ndikuimasula. Pitirizani ndi njirayi, ndikukweza thupi lanu, kuyang'ana gulu limodzi la minofu nthawi imodzi.

Yoga ndichizolowezi chakale chokhazikika mufilosofi yaku India. Mchitidwe wa yoga umaphatikiza mayendedwe kapena mayendedwe ndi kupuma mozama komanso kusinkhasinkha. Maimidwewo amatanthauza kuwonjezera mphamvu komanso kusinthasintha. Maimidwe amasiyana ndi mawonekedwe osavuta atagona pansi mpaka zovuta zina zomwe zingafune zaka zambiri. Mutha kusintha mawonekedwe ambiri a yoga kutengera luso lanu.

Pali mitundu yambiri ya yoga yomwe imayamba pang'onopang'ono mpaka mwamphamvu. Ngati mukuganiza zoyamba yoga, fufuzani mphunzitsi yemwe angakuthandizeni kuchita bwino. Onetsetsani kuti mwauza aphunzitsi anu za kuvulala kulikonse.

Tai chi idachitidwa koyamba ku China wakale podziteteza. Masiku ano, imagwiritsidwa ntchito makamaka kukonza thanzi. Ndiwochita masewera olimbitsa thupi ocheperako, omwe ndiabwino kwa anthu azaka zonse.

Pali mitundu yambiri ya tai chi, koma yonse imakhala ndi mfundo zofanana:

• Pang`onopang`ono, omasuka kayendedwe. Kusuntha kwa tai chi kumachedwa, koma thupi lanu limayenda nthawi zonse.
• Maulendo osamala. Mumakhala ndi maimidwe enieni mukamayendetsa thupi lanu.
• Kuzindikira. Mukulimbikitsidwa kusiya malingaliro osokoneza mukamachita.
• Kupuma mozama. Pakati pa tai chi, kupuma kwanu kuyenera kumasuka komanso kuzama.

Ngati mukufuna tai chi kuti muchepetse kupsinjika, mungafune kuyamba ndi kalasi. Kwa anthu ambiri, ndiyo njira yosavuta yophunzirira mayendedwe oyenera. Muthanso kupeza mabuku ndi makanema okhudza tai chi.

Mutha kuphunzira zambiri za njira izi kudzera m'makalasi am'deralo, mabuku, makanema, kapena pa intaneti.

Njira zothetsera kupumula; Zochita zopumula

Minichiello VJ. Njira zopumulira. Mu: Rakel D, mkonzi. Mankhwala Ophatikiza. Wolemba 4. Philadelphia, PA: Elsevier; 2018: mutu 94.

National Center for Complementary and Integrative Health tsamba. Zinthu 5 zoti mudziwe za njira zopumira kupsinjika. nccih.nih.gov/health/tips/stress. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

National Center for Complementary and Integrative Health tsamba. Kusinkhasinkha: mozama. nccih.nih.gov/health/meditation-in-depth. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

National Center for Complementary and Integrative Health tsamba. Njira zopumulira zaumoyo. nccih.nih.gov/health/stress/relaxation.htm. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

National Center for Complementary and Integrative Health tsamba. Tai Chi ndi Qi Gong: Kuzama. nccih.nih.gov/health/tai-chi-and-qi-gong-in-depth. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

National Center for Complementary and Integrative Health tsamba. Yoga: mozama. nccih.nih.gov/health/yoga/introduction.htm. Idasinthidwa pa Okutobala 30, 2020. Idapezeka pa Okutobala 30, 2020.

• Kupsinjika