Zochita Zapumalo za 8 Zomwe Mungayesere Mukakhala Ndi Nkhawa

Zamkati

• 1. Lonjezerani kutulutsa kwanu
• 2. Kupuma m'mimba
• Lembetsani
• Yesetsani kupuma m'mimba
• 3. Kuyang'ana mozama
• 4. Kupuma kofanana
• 5. Kupuma kwamphamvu
• Kupuma kwa yoga (pranayama)
• 6. Mpweya wa Mkango
• 7. Kupuma kwa mphuno kwina
• 8. Kusinkhasinkha motsogozedwa
• Kutenga
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Ngati mukumva kupuma chifukwa cha nkhawa, pali njira zopumira zomwe mungayesetse kuchepetsa zizindikilo ndikuyamba kumva bwino.

Tiyeni tiwone zingapo zomwe mungachite nthawi iliyonse patsiku lanu kapena kuti mukhale ndi nthawi yayitali.

1. Lonjezerani kutulutsa kwanu

Kulowetsa misozi mozama nthawi zina sikungakukhazitseni mtima nthawi zonse. Kupuma kwambiri kumalumikizidwa ndi dongosolo lamanjenje lomvera, lomwe limayang'anira kuyankha-kapena-kuthawa. Koma kutulutsa mpweya kumalumikizidwa ndi dongosolo lamanjenje la parasympathetic, lomwe limakhudza kuthekera kwa thupi lathu kupumula ndikukhazikika.

Kutenga mpweya wambiri mofulumira kwambiri kumatha kukupangitsani kuti mukhale ndi mpweya wokwanira. Hyperventilation imachepetsa kuchuluka kwa magazi okosijeni ambiri omwe amathamangira kuubongo wanu.

Tikakhala ndi nkhawa kapena tikapanikizika, ndizosavuta kupuma kwambiri ndikumaliza kupumira - ngakhale tikufuna kuchita zosiyana.

1. Musanapume kwambiri, yesani kutulutsa mpweya m'malo mwake. Tulutsani mpweya wonse m'mapapu anu, kenako ingololani mapapu anu azigwira ntchito yopumira mpweya.
2. Chotsatira, yesani kutulutsa mpweya pang'ono pang'ono kuposa momwe mumapangira. Mwachitsanzo, yesani kutulutsa mpweya kwa masekondi anayi, kenako tulutsani mpweya kwa sikisi.
3. Yesani kuchita izi kwa mphindi ziwiri kapena zisanu.

Njira imeneyi itha kuchitidwa m'malo aliwonse omwe angakhale abwino kwa inu, kuphatikiza kuyimirira, kukhala, kapena kugona.

2. Kupuma m'mimba

Kupuma kuchokera mu chotupa chanu (minofu yomwe imakhala pansi pamapapu anu) kungathandize kuchepetsa kuchuluka kwa ntchito yomwe thupi lanu liyenera kuchita kuti ipume.

Kuti mudziwe momwe mungapumire kuchokera kuzotengera zanu:

Lembetsani

1. Kuti mutonthozedwe, gonani pansi kapena pabedi muli ndi mapilo pansi pamutu ndi mawondo anu. Kapena khalani pampando wabwino mutu wanu, khosi lanu, ndi mapewa anu zili omasuka, ndikugwada.
2. Kenako ikani dzanja lanu pansi pa nthiti ndipo dzanja lina pamtima panu.
3. Lembani ndi kutulutsa mpweya kudzera m'mphuno mwanu, powona momwe mimba yanu ndi chifuwa chanu zimayendera mukamapuma.
4. Kodi mungathe kudzipatula kuti mulowetse mpweya m'mapapu anu? Nanga bwanji zotsutsana? Kodi mungapume kotero chifuwa chanu chimayenda kwambiri kuposa m'mimba mwanu?

Potsirizira pake, mumafuna kuti mimba yanu iziyenda pamene mukupuma, m'malo mwa chifuwa.

Yesetsani kupuma m'mimba

1. Khalani kapena kugona pansi monga tafotokozera pamwambapa.
2. Ikani dzanja limodzi pachifuwa ndi dzanja lina pamimba panu penapake pamimba panu.
3. Pumirani kudzera m'mphuno mwanu, powona kuti m'mimba mwanu mwakwera. Chifuwa chanu chizikhala chokhazikika.
4. Sulani milomo yanu ndikutulutsa pakamwa panu. Yesetsani kugwiritsira ntchito minofu yanu ya m'mimba kuti mutulutse mpweya kumapeto kwa mpweya.

Kuti kupuma kotereku kuzikhala kosavuta, muyenera kuyeserera tsiku ndi tsiku. Yesani kuchita zolimbitsa thupi katatu kapena kanayi patsiku kwa mphindi 10.

Ngati simunagwiritse ntchito diaphragm yanu kupuma, mutha kumva kuti mwatopa poyamba. Zikhala zosavuta ndi kuchita komabe.

3. Kuyang'ana mozama

Pamene kupuma kwakukulu kuli kolunjika ndikuchedwa, kumatha kuchepetsa nkhawa. Mutha kugwiritsa ntchito njirayi pokhala kapena kugona m'malo abata, abwino. Kenako:

1. Tawonani momwe zimamvekera mukamatulutsa mpweya ndi kutulutsa bwino bwino. Sakanizani thupi lanu. Mutha kumva kupsinjika m'thupi lanu zomwe simunazindikire.
2. Tengani mpweya pang'onopang'ono, wakuya m'mphuno mwanu.
3. Tawonani mimba yanu ndi thupi lanu likukula.
4. Limbikitsani mwanjira iliyonse yomwe ili yabwino kwambiri kwa inu, kudandaula ngati mukufuna.
5. Chitani izi kwa mphindi zingapo, kusamala pakukula ndi kugwa kwa mimba yanu.
6. Sankhani mawu oti muganizirepo ndi kutulutsa mawu mukamatuluka. Mawu ngati "otetezeka" ndi "kukhazikika" atha kukhala othandiza.
7. Ingoganizirani kusamba kwanu ndikukutsutsani ngati funde lofewa.
8. Ingoganizirani kutuluka kwanu kutanyamula malingaliro oyipa ndikukhumudwitsa kutali ndi inu.
9. Mukasokonezedwa, modekha bweretsani chidwi chanu kupuma kwanu ndi mawu anu.

Gwiritsani ntchito njirayi kwa mphindi 20 tsiku lililonse momwe mungathere.

4. Kupuma kofanana

Kupuma kwina komwe kumachokera ku mchitidwe wakale wa pranayama yoga ndikumapuma mofanana. Izi zikutanthauza kuti mukupumira mpweya wofanana ndi nthawi yomwe mumatulutsa mpweya.

Mutha kumachita kupuma kofananira kuchokera pansi kapena pogona. Mulimonse momwe mungasankhire, onetsetsani kuti mukukhala omasuka.

1. Tsekani maso anu ndipo samalani ndi momwe mumapumira pafupipafupi.
2. Kenako, pang'onopang'ono muwerenge 1-2-3-4 mukamatulutsa mphuno.
3. Tulutsani pamasamba anayi omwewo.
4. Mukamatulutsa mpweya ndikutulutsa mpweya, kumbukirani malingaliro anu akudzala ndikusowa kanthu m'mapapu anu.

Mukapitiliza kupuma mofanana, kuchuluka kwanu kwachiwiri kumatha kusiyanasiyana. Onetsetsani kuti musunge mpweya wanu ndikutulutsa chimodzimodzi.

5. Kupuma kwamphamvu

Kupuma kwamphamvu, komwe kumatchedwanso kupuma kofanana, kumatha kukuthandizani kuti muchepetse nkhawa ndikukhala omasuka. Kuti muyese nokha:

1. Gona ndi kutseka maso ako.
2. Pumani modekha kudzera m'mphuno mwanu, pakamwa potseka, kwa masekondi asanu ndi limodzi.
3. Musadzaze mapapu anu odzaza ndi mpweya.
4. Exhale kwa masekondi asanu ndi limodzi, kulola mpweya wanu kuti uchoke mthupi lanu pang'onopang'ono komanso modekha. Osakakamiza.
5. Pitirizani kwa mphindi 10.
6. Tengani mphindi zochepa kuti mukhale chete ndikuyang'ana momwe thupi lanu limamvera.

Kupuma kwa yoga (pranayama)

Yoga ndichizolowezi chokhala ndi mizu yakale, ndipo kupuma kumakhala pamtima pakasiyanasiyana ka yoga.

Mtundu umodzi wa yoga, pranayama, umaphatikizapo kupuma kosiyanasiyana komwe kumatha kuthandizira nkhawa. Zina mwa izi ndi kutulutsa mpweya wotalika komanso kupuma kofanana (zonse zomwe zatchulidwa pamwambapa), komanso mpweya wa mkango ndi kupuma kwa mphuno kwina (nadi shodhana).

6. Mpweya wa Mkango

Mpweya wa mkango umaphatikizapo kutulutsa mpweya mwamphamvu. Kuyesa mpweya wa mkango:

1. Lowani pamalo ogwada, kuwoloka akakolo anu ndikupumula pansi pamapazi anu. Ngati malowa sali bwino, khalani pansi mwendo.
2. Bweretsani manja anu kugwada, kutambasula manja anu ndi zala zanu.
3. Tengani mpweya kudzera m'mphuno mwanu.
4. Pumani pakamwa panu, kuti muzitha kutchula "ha".
5. Mukamatulutsa mpweya, tsegulani pakamwa panu momwe mungathere ndikutulutsa lilime lanu, ndikulitambasulira kuchibwano chanu momwe mungathere.
6. Yang'anani pakati pamphumi panu (diso lachitatu) kapena kumapeto kwa mphuno mukamatulutsa mpweya.
7. Pumulani nkhope yanu pamene mupumiranso.
8. Bwerezani chizolowezicho mpaka kasanu ndi kamodzi, ndikusintha mtanda wamakolo anu mukafika kumapeto.

7. Kupuma kwa mphuno kwina

Kuti muyese kupuma kwa mphuno, khalani pansi pamalo abwino, ndikulitsa msana wanu ndikutsegula chifuwa.

Pumulani dzanja lanu lamanzere m'manja mwanu ndikukweza dzanja lanu lamanja. Kenako, pumulani cholozera ndi zala zapakati zanja lanu lamanja pamphumi panu, pakati pa nsidze. Tsekani maso anu, kutulutsa mpweya ndi mpweya kudzera m'mphuno mwanu.

1. Gwiritsani chala chanu chamanja chakumanja kutseka mphuno yakumanja ndikubowola pang'onopang'ono kudzera kumanzere.
2. Tsinani mphuno yanu yotseka pakati pa chala chanu chamanja chakumanja ndi chala chakumanja, ndikupumira mpweya kwakanthawi.
3. Gwiritsani chala chanu chakumanja chakumanja kutseka mphuno yanu yakumanzere ndikutulutsa kumanja, ndikudikirira kwakanthawi musanapumirenso.
4. Lowetsani mpweya pang'onopang'ono kudzera mphuno yakumanja.
5. Tsinani mphuno yanu kutsekanso, ndikupumira kwakanthawi.
6. Tsopano tsegulani kumanzere ndikutulutsa mpweya, ndikudikirira kaye musanapumirenso.
7. Bwerezani kupuma uku ndikutulutsa mpweya kudzera mphuno mpaka maulendo 10. Kuzungulira kulikonse kumayenera kutenga masekondi 40.

8. Kusinkhasinkha motsogozedwa

Anthu ena amagwiritsa ntchito kusinkhasinkha motsogozedwa kuti muchepetse nkhawa posokoneza malingaliro omwe amalimbikitsa kupsinjika.

Mutha kuyeseza kusinkhasinkha motsogozedwa mwa kukhala kapena kugona m'malo ozizira, amdima, omasuka komanso kupumula. Kenako, mverani zodekha pojambulitsa kwinaku mukupumula thupi lanu ndikukhazikika kupuma kwanu.

Zojambula zosinkhasinkha zomwe zikuwongoleredwa zimakuthandizani kudutsa muzowonera momwe zinthu ziliri zotsika. Ikhozanso kukuthandizani kuti muzitha kuwongolera malingaliro omwe angayambitse nkhawa.

Kusinkhasinkha kungakuthandizeni kukhazikitsa zizolowezi zatsopano ndi malingaliro ena. Ngati mukufuna kuyesa nokha, UCLA yatsogolera zojambula zosinkhasinkha zomwe zikupezeka pano.

Kutenga

Ngati mukukumana ndi nkhawa kapena mantha, yesani kugwiritsa ntchito imodzi kapena zingapo mwanjira zopumira izi kuti muwone ngati zingachepetse zizindikiro zanu.

Ngati nkhawa yanu ikupitirira kapena kukulirakulira, kambiranani ndi dokotala wanu kuti mukakambirane za zomwe mungachite komanso chithandizo chomwe mungapeze. Ndi njira yoyenera, mutha kukhalanso ndi moyo wabwino ndikuwongolera nkhawa zanu.

Kusuntha: 15 Minute Yoga Flow for nkhawa