Kodi Njira Yopumira 4-7-8 Ndi Chiyani?

Zamkati

• Kodi njira yopumira 4-7-8 imagwira ntchito bwanji?
• Momwe mungachitire
• Njira zina zokuthandizani kugona

Njira yopumira ya 4-7-8 ndimapangidwe opumira omwe adapangidwa ndi Dr. Andrew Weil. Zimachokera ku njira yakale ya yogic yotchedwa pranayama, yomwe imathandiza akatswiri kuti azitha kupuma bwino.

Mukamagwiritsa ntchito pafupipafupi, ndizotheka kuti njirayi imatha kuthandiza anthu ena kugona munthawi yochepa.

Kodi njira yopumira 4-7-8 imagwira ntchito bwanji?

Njira zopumira zimapangidwa kuti zibweretse thupi kukhala losangalala kwambiri. Mitundu yapadera yomwe imaphatikizapo kugwira mpweya kwakanthawi imalola kuti thupi lanu libwezeretse mpweya wake. Kuchokera m'mapapu akunja, njira ngati 4-7-8 zitha kupatsa ziwalo ndi ziwalo zanu mpweya wabwino.

Njira zopumulitsanso zimathandizanso kuti thupi libwezeretse bata ndikuwongolera mayankho omenyera-kapena-kuthawa omwe timamva tikapanikizika. Izi ndizothandiza makamaka ngati mukusowa tulo chifukwa chodandaula kapena kuda nkhawa zomwe zachitika lero - kapena zomwe zingachitike mawa. Maganizo ozungulira komanso nkhawa zingatilepheretse kupumula bwino.

Njira ya 4-7-8 imakakamiza malingaliro ndi thupi kuti zizilingalira zowongolera mpweya, m'malo mongobwezera nkhawa zanu mukamagona usiku. Othandizirawo akuti zitha kutonthoza mtima wothamanga kapena kukhazika mtima pansi. Dr. Weil adanenanso kuti ndi "yotonthoza mwachilengedwe yamanjenje."

Lingaliro lonse la kupuma kwa 4-7-8 lingafanane ndi machitidwe ngati:

• Kupuma kwina kwa mphuno Zimaphatikizapo kupuma ndi kutuluka mu mphuno imodzi nthawi imodzi mutatseketsa mphuno inayo.
• Kusinkhasinkha mwamaganizidwe imalimbikitsa kupuma mozama ndikuwongolera chidwi chanu pakadali pano.
• Kuwonetseratu imayang'ana malingaliro ako panjira ndi kapumidwe kanu kachilengedwe.
• Zithunzi zotsogozedwa imakulimbikitsani kuti muziyang'ana kukumbukira kapena nkhani yosangalatsa yomwe ingachotsere nkhawa zanu mukamapuma.

Anthu omwe ali ndi tulo tating'onoting'ono, nkhawa, komanso kupsinjika akhoza kupeza kupuma kwa 4-7-8 kumathandiza kuthana ndi zododometsa ndikutsitsimuka.

Pakapita nthawi ndikuchita mobwerezabwereza, omwe amalimbikitsa kupuma 4-7-8 amati kumakhala kwamphamvu kwambiri. Zimanenedwa kuti poyamba, zotsatira zake sizimawoneka. Mutha kumverera kuti muli ndi mutu wopepuka pomwe mungayese. Kupuma 4-7-8 kupuma osachepera kawiri patsiku kumatha kubweretsa zotsatira zabwino kwa anthu ena kuposa kwa iwo omwe amangochita kamodzi.

Momwe mungachitire

Kuti mupume 4-7-8 kupuma, pezani malo okhala kapena kugona pansi momasuka. Onetsetsani kuti mukuchita bwino, makamaka mukayamba. Ngati mukugwiritsa ntchito njirayi kuti mugone, kugona pansi ndibwino.

Konzekerani mchitidwewu mwakutsitsimula nsonga ya lilime lanu pakamwa panu, kuseri kwa mano anu akutsogolo. Muyenera kusunga lilime lanu nthawi zonse. Zimatengera kuyeserera kuti musasunthire lilime lanu mukamatulutsa mpweya. Kutulutsa mpweya pakati pa 4-7-8 kupuma kumatha kukhala kosavuta kwa anthu ena akamatsuka milomo yawo.

Njira zotsatirazi zikuyenera kuchitika pakazungulira mpweya umodzi:

1. Choyamba, lolani milomo yanu igawane. Pangani phokoso, ndikutulutsa pakamwa panu kwathunthu.
2. Kenako, tsekani milomo yanu, ndikupumira mwakachetechete kudzera m'mphuno mukamawerenga anayi pamutu panu.
3. Kenako, kwa masekondi asanu ndi awiri, sungani mpweya wanu.
4. Pangani mpweya wina wotuluka pakamwa panu masekondi asanu ndi atatu.

Mukayambiranso, mumayambitsa mpweya watsopano. Yesetsani pulogalamuyi kwa mpweya wokwanira anayi.

Mpweya womwe wagwira (kwa masekondi asanu ndi awiri) ndiye gawo lovuta kwambiri pazochitikazi. Zimalimbikitsidwanso kuti muzichita 4-7-8 kupuma kwa mpweya anayi mukamayamba kumene. Mutha kuyenda pang'onopang'ono mpaka mpweya wokwanira eyiti.

Njira yopumira imeneyi siyiyenera kuchitidwa m'malo omwe simunakonzekere kupumula bwino. Ngakhale sichiyenera kugwiritsidwa ntchito tulo, chitha kupangitsa wodwalayo kukhala wopumula kwambiri. Onetsetsani kuti simuyenera kukhala atcheru kwathunthu mukatha kupuma.

Njira zina zokuthandizani kugona

Ngati mukukumana ndi tulo pang'ono chifukwa cha nkhawa kapena kupsinjika, kupuma kwa 4-7-8 kungakuthandizeni kupeza zina zomwe mwakhala mukuzisowa. Komabe, ngati njirayi siyokwanira payokha, itha kuphatikizidwa moyenera ndi njira zina, monga:

• chigoba chogona
• makina oyera oyera
• zomangira m'makutu
• nyimbo zotsitsimula
• kusokoneza mafuta ofunikira ngati lavenda
• kuchepetsa kumwa khofiine
• nthawi yogona yoga

Ngati kupuma kwa 4-7-8 sikukuthandizani, njira ina monga kusinkhasinkha mwamaganizidwe kapena zithunzi zowongoleredwa zitha kukhala zabwinoko.

Nthawi zina, kusowa tulo kumakhala koopsa ndipo kumafunikira chithandizo chamankhwala. Zina zomwe zingayambitse kugona pang'ono ndizo:

• kusintha kwa mahomoni chifukwa chakutha
• mankhwala
• zovuta zogwiritsa ntchito mankhwala osokoneza bongo
• matenda amisala monga kukhumudwa
• kugona tulo
• mimba
• matenda amiyendo yopuma
• Matenda osokoneza bongo

Ngati mukumva tulo tambiri pafupipafupi, kapena kufooka, funsani dokotala wanu. Atha kukutumizirani kwa katswiri wogona, yemwe angachite kafukufuku wogona kuti adziwe chomwe chimayambitsa kusowa tulo. Kuchokera pamenepo, amatha kugwira nanu ntchito kuti mupeze chithandizo choyenera.