Zolimbitsa Thupi za 3 Zothana ndi Kupanikizika

Zamkati

• Mpumulo Wopumula
• Mgwirizano Wogwirizana
• Mpweya Wopatsa Mphamvu
• Onaninso za

Simuganizira kawiri koma, monga zinthu zambiri zomwe zimangotengedwa pang'ono, kupuma kumakhudza kwambiri malingaliro, malingaliro, ndi thupi. Ndipo pamene kupuma ntchito kupsinjika maganizo chitani zomwe amanena, kuthetseratu kupsinjika maganizo, sizinthu zokhazo zomwe amawongola: Amatha kupititsa patsogolo chilichonse kuyambira ku chisangalalo cha kugonana mpaka kugona bwino. (Mungathe Kupumira Njira Yanu Yopita Ku Thupi Labwino.)

Koma, ndichifukwa chiyani, mpweya umakhudza thupi kwambiri? "Zomwe anthu amapuma zimatumiza uthenga wofunikira kwambiri womwe ubongo umalandira," atero a Patricia Gerbarg, M.D. Mphamvu Yakuchiritsa ya Mpweya komanso woyambitsa Breath-Body-Mind.com. "Ngati china chake chalakwika ndi kupuma kwanu ndipo osakonza m'mphindi zochepa, mwafa. Chifukwa chake chilichonse chomwe chikusintha m'mapweya chiyenera kukhala choyambirira ndipo chimalandira chidwi chonse cha ubongo."

Kusintha kuchuluka kwa kapumidwe kake komanso momwe amapumira kumakhudzanso momwe magwiridwe antchito amagetsi (ANS) amagwirira ntchito, akufotokoza Gerbarg. Pamene dongosolo lamanjenje lachifundo-gawo la ANS lomwe timagwirizanitsa ndi nkhondo-kapena-kuthawa-imatsegulidwa, thupi lanu limakhala tcheru nthawi zonse ndipo likukonzekera kuopseza. Mitundu ina ya kupuma mwachangu imatha kuyambitsa dongosolo, pomwe machitidwe ena opumira pang'onopang'ono angathandize kubweretsa chisangalalo ichi pansi ndikuchepetsa kuchuluka kwa adrenaline yomwe imayenda mthupi lanu, akufotokoza. Nthawi yomweyo, njira zopumira pang'onopang'ono zimayambitsa dongosolo lamanjenje lamanjenje, lomwe limathandizira kuchepetsa kugunda kwa mtima, kubwezeretsa mphamvu, kuchepetsa kutupa, ndi kutumiza mauthenga kuubongo kuti tsopano likhoza kumasuka ndikuyamba kutulutsa mahomoni opindulitsa. (Mafuta Ofunika Awa Othandizira Kuchepetsa Kupsinjika Maganizo Angathandizenso.)

Chifukwa chake, ndi maluso amtundu wanji omwe tikukamba awa? Tidakhala ndi akatswiri kuti athetse njira zitatu zopumira zomwe zingathandize kuti muchepetse nkhawa, musunge mphamvu masana, ndikuthandizani kugona bwino usiku.

Mpumulo Wopumula

Kathleen Hall, katswiri wodziwa za kupsinjika wa ku Atlanta komanso woyambitsa wa The Mindful Living Network, amatchulidwanso kuti diaphragmatic kupuma, kupuma m'mimba, komanso kupuma m'mimba.

Yesani: Ikani dzanja limodzi pachifuwa ndipo linalo pamimba panu. Pumirani mozama m'mphuno mwanu, mukumva kuti mimba yanu ikukulirakulira pamene mapapu anu akudzaza ndi mpweya. Lembani pang'onopang'ono ziwerengero zinayi, kenako pang'onopang'ono mutulutse pakamwa panu pazinthu zinayi. Chitani kupuma pang'onopang'ono kwa 6-8, kupuma kwakanthawi pamphindi kwa mphindi zisanu nthawi imodzi.

Mgwirizano Wogwirizana

Njira imeneyi ndiyo mpweya wokhazika mtima pansi, ndipo imapangitsa kuti masana mukhale bata ndi kukhala tcheru. Kuti izi zikhazikike, ngati mukufuna kugona, mumawonjezera kutalika kwa mpweya, adatero Gerbarg.

Yesani: Khalani kapena mugone pansi. Tsekani maso anu, ndikupuma mpweya pafupifupi kasanu pamphindi kudzera pamphuno, pumirani pang'ono ziwerengero zinayi ndikutulutsa ziwerengero zinayi. Onjezerani exhale mpaka kuwerengera sikisi kuti muteteze.

Mpweya Wopatsa Mphamvu

Pitani pa caffeine - kupuma kumeneku kumapangitsa mpweya kutuluka, womwe umadzutsa malingaliro anu ndi thupi lanu, akutero Hall.

Yesani: Ikani dzanja limodzi pachifuwa chanu ndi lina pamimba panu. Tengani mwachidule, staccato, kupuma kudzera m'mphuno mwanu, kudzaza mimba yanu. Lembani mpweya mofulumira komanso mozama pazinthu zinayi, imani pang'ono, kenako tulutsani msanga pakamwa panu. Chitani kupumira mwachangu 8-10, mphindi imodzi kwa mphindi zitatu nthawi imodzi. Imani ngati muli opepuka.

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