Kupuma Kwa Bokosi

Zamkati

• Kuyamba ndi kupuma kwa bokosi
• Gawo 1: Pepani mpweya pang'ono
• Gawo 2: Pepani
• Gawo 3: Gwiritsani mpweya wanu
• Gawo 4: Tulutsanso mpweya
• Gawo 5: Gwiraninso mpweya wanu
• Ubwino wa kupuma kwa bokosi
• Malangizo kwa oyamba kumene

Kodi kupuma kwa bokosi ndi chiyani?

Kupuma kwa bokosi, komwe kumatchedwanso kupuma kwapakati, ndi njira yomwe mumagwiritsa ntchito mukamapumira pang'onopang'ono. Itha kukulitsa magwiridwe antchito ndi kusinkhasinkha komanso kukhala chida champhamvu chothetsera nkhawa. Amatchedwanso kupuma kwa malo anayi.

Njira imeneyi imatha kupindulitsa aliyense, makamaka omwe akufuna kusinkhasinkha kapena kuchepetsa kupsinjika. Amagwiritsidwa ntchito ndi aliyense kuyambira othamanga kupita ku US Navy SEALs, apolisi, ndi anamwino.

Mutha kupeza zothandiza makamaka ngati muli ndi matenda am'mapapo monga matenda osokoneza bongo (COPD).

Kuyamba ndi kupuma kwa bokosi

Musanayambe, onetsetsani kuti mwakhala pampando wabwino wokhala ndi mapazi anu pansi. Yesetsani kukhala m'malo opanda nkhawa, opanda phokoso pomwe mutha kuyang'ana kupuma kwanu.

Kusunga manja anu momasuka mmanja mwanu ndi manja anu akuyang'ana mmwamba, yang'anani momwe mukukhalira. Muyenera kukhala molunjika. Izi zikuthandizani kuti mupume kwambiri.

Mukakonzeka, yambani ndi gawo 1.

Gawo 1: Pepani mpweya pang'ono

Kukhala phee, pang'onopang'ono kutulutsa mpweya pakamwa pako, kutulutsa mpweya wonse m'mapapu ako. Yang'anani pa cholinga ichi ndikuzindikira zomwe mukuchita.

Gawo 2: Pepani

Lembani pang'onopang'ono komanso mozama kudzera m'mphuno mwanu kuti muwerenge anayi. Pa gawo ili, werengani anayi pang'onopang'ono pamutu panu.

Muzimva mpweya utadzaza m'mapapu anu, gawo limodzi nthawi, mpaka mapapu anu adzaze kwathunthu ndikupita m'mimba mwanu.

Gawo 3: Gwiritsani mpweya wanu

Gwirani mpweya wanu kuti muwerengere zina zinayi pang'onopang'ono.

Gawo 4: Tulutsanso mpweya

Tulutsani pakamwa panu kuti muwerengere pang'ono pang'onopang'ono, kutulutsa mpweya m'mapapu anu ndi pamimba.

Dziwani kuti kumverera kwa mpweya kumachoka m'mapapu anu.

Gawo 5: Gwiraninso mpweya wanu

Gwirani mpweya wanu kuti muwerenge pang'ono pang'onopang'ono musanabwereze njirayi.

Ubwino wa kupuma kwa bokosi

Malinga ndi chipatala cha Mayo, pali umboni wokwanira wosonyeza kuti kupuma mwadala mwadala kumatha kukhazika mtima pansi ndikuwongolera dongosolo lamanjenje lodziyimira palokha (ANS).

Njirayi imayang'anira ntchito zosafunikira za thupi monga kutentha. Imatha kutsitsa kuthamanga kwa magazi ndikupereka bata nthawi yomweyo.

Kupuma pang'ono kumalola CO₂ kumanga m'magazi. Kuchuluka kwa magazi CO₂ imathandizira kuyankha kwa Cardio-inhibitory kwa vagus mitsempha mukatulutsa ndi kuyambitsa dongosolo lanu la parasympathetic. Izi zimabweretsa kukhazikika komanso kumasuka kwamaganizidwe ndi thupi.

Kupuma kwa bokosi kumatha kuchepetsa kupsinjika ndikuwongolera malingaliro anu. Izi zimapangitsa kukhala chithandizo chapadera pamatenda monga nkhawa yayikulu (GAD), mantha amantha, post-traumatic stress disorder (PTSD), komanso kukhumudwa.

Zitha kuthandizanso kuthana ndi tulo ndikukulolani kuti muchepetse dongosolo lanu lamanjenje usiku musanagone. Kupuma kwa bokosi kumathanso kuthandizira kuwongolera ululu.

Malangizo kwa oyamba kumene

Ngati mwangoyamba kumene kupuma, kumatha kukhala kovuta kuti mumveke bwino. Mutha kukhala ndi chizungulire mutatha maulendo angapo. Izi si zachilendo. Mukamazolowera pafupipafupi, mudzatha kupita nthawi yayitali popanda chizungulire. Mukayamba kuchita chizungulire, khalani pansi kwa mphindi imodzi ndikuyambiranso kupuma bwinobwino.

Kukuthandizani kuyang'ana kupuma kwanu, pezani malo abata, owala pang'ono kuti mupumire kupuma kwa bokosi. Izi sizofunikira kwenikweni kuti muchite njirayi, koma itha kukuthandizani kuti muziyang'ana kachitidwe kake ngati mwatsopano.

Mwachidziwitso, mudzafuna kubwereza kupuma kwa bokosilo kanayi nthawi imodzi.

Kodi kupuma kwa bokosi kangapo patsiku pakufunika kuti muchepetse mitsempha yanu ndikuthana ndi kupsinjika.