Njira 9 Zabwino Zopumira Kugona

Zamkati

• Chidule
• Zinthu zofunika kuzikumbukira musanayambe
• 1. 4-7-8 njira yopumira
• 2. Bhramari pranayama zolimbitsa thupi
• 3. Kuchita masewera olimbitsa thupi mbali zitatu
• 4. Kuchita masewera olimbitsa thupi mwakuthwa
• 5. Njira ina yopumira m'mphuno
• 6. Buteyko akupuma
• 7. Njira ya Papworth
• 8. Kapalbhati kupuma zolimbitsa thupi
• 9. Kupuma kwa bokosi
• Kutenga

Chidule

Ngati zikukuvutani kugona, simuli nokha.

Malinga ndi American Sleep Association (ASA), kusowa tulo ndimavuto ofala kwambiri ogona. Pafupifupi 30 peresenti ya achikulire aku America amafotokoza zovuta zakanthawi kochepa, ndipo 10% amakumana ndi zovuta zakugwa kapena kugona.

Gulu lathu lotanganidwa komanso lotanganidwa, lodzala ndi homuweki, masiku ogwira ntchito, mavuto azachuma, kutopa kwa makolo, kapena zochitika zina zotopetsa, zitha kupangitsa kuti zikhale zovuta kupumula, kukhazika mtima pansi, ndi kugona mokwanira.

Pamene kuli kovuta kugona, kuganizira kwambiri mpweya wanu kungakuthandizeni.

Tiyeni tiwone machitidwe ena opumira kuti mtima wanu ndi thupi likuthandizeni kugona.

Zinthu zofunika kuzikumbukira musanayambe

Ngakhale pali masewera olimbitsa thupi angapo omwe mungayesere kupumula ndi kugona, mfundo zingapo zoyambira zimagwira onsewo.

Nthawi zonse ndibwino kuti mutseke maso anu, zomwe zingakuthandizeni kutseka zosokoneza. Yambirani kupuma kwanu ndikuganiza za mphamvu yakuchiritsa ya mpweya wanu.

Iliyonse mwa machitidwe asanu ndi anayi osiyanasiyana ali ndi maubwino osiyana. Yesani kuti muwone yemwe ali woyenera kwambiri kwa inu.

Posakhalitsa udzagona ngati mwana wakhanda.

1. 4-7-8 njira yopumira

Umu ndi momwe mungapangire njira yopumira 4-7-8:

1. Lolani milomo yanu kuti igawane modekha.
2. Exhale kwathunthu, ndikupanga mpweya achani zikumveka momwe mumamvekera.
3. Sindikizani milomo yanu palimodzi mukakulowetsani mwakachetechete pamphuno kwa masekondi anayi.
4. Gwiritsani mpweya wanu kuti muwerenge 7.
5. Exhale kachiwiri kwa masekondi 8 athunthu, ndikupanga phokoso lonse.
6. Bwerezani kanayi mukamayamba. Potsirizira pake gwirani mpaka kubwereza 8.

Dr. Andrew Weil adapanga njirayi ngati kusiyanasiyana kwa pranayama, njira yakale ya yogic yomwe imathandiza anthu kumasuka chifukwa imabwezeretsa mpweya m'thupi.

2. Bhramari pranayama zolimbitsa thupi

Izi zikuthandizani kuchita zolimbitsa thupi zoyambirira za Bhramari pranayama:

1. Tsekani maso anu ndikupuma mwamphamvu mkati ndi kunja.
2. Phimbani makutu anu ndi manja anu.
3. Ikani zala zanu zazolozera pamwamba pa nsidze zanu ndi zala zanu zonse pamaso panu.
4. Kenako, ikani pang'ono m'mphepete mwa mphuno zanu ndikuyang'ana m'mphepete mwanu.
5. Tsekani pakamwa panu ndikupumira pang'onopang'ono kudzera m'mphuno mwanu, ndikupangitsa phokoso "Om" kumveka.
6. Bwerezani njirayi kasanu.

Mu, Bhramari pranayama yawonetsedwa kuti ichepetsa msanga kupuma ndi kugunda kwa mtima. Izi zimakhazikika kwambiri ndipo zimatha kukonzekera thupi lanu kugona.

3. Kuchita masewera olimbitsa thupi mbali zitatu

Kuti muchite masewera olimbitsa thupi mbali zitatu, tsatirani izi:

1. Tengani mpweya wotalika, wambiri.
2. Tulutsani mpweya mokwanira kwinaku mukuyang'ana kwambiri thupi lanu komanso momwe mumamvera.
3. Pambuyo pochita izi kangapo, chepetsani mpweya wanu kuti uzikhala wowirikiza kawiri kuposa momwe mumapumira.

Anthu ena amakonda njirayi kuposa ena chifukwa cha kuphweka kwake.

4. Kuchita masewera olimbitsa thupi mwakuthwa

Kuchita zoziziritsa kukhosi zolimbitsa thupi:

1. Gona kumbuyo kwanu ndipo mwina mugwadire pamtsamiro kapena kukhala pampando.
2. Ikani dzanja lanu moyang'anizana ndi chifuwa chanu ndipo linalo pamimba panu.
3. Tengani mpweya wochepa pang'onopang'ono kudzera m'mphuno mwanu, kusunga dzanja lanu pachifuwa pomwe dzanja pamimba likukwera ndikugwera mpweya wanu.
4. Kenako, mpweya pang'onopang'ono kudzera m'milomo yolondola.
5. Potsirizira pake, mukufuna kupuma ndi kutuluka popanda chifuwa chanu kusuntha.

Njirayi imachedwetsa kupuma kwanu ndipo imachepetsa mpweya wanu wofunikira chifukwa umalimbitsa zakulera zanu.

5. Njira ina yopumira m'mphuno

Nazi njira zina zopumira m'mphuno kapena mphuno ina, yotchedwanso nadi shodhana pranayama:

1. Khalani ndi miyendo yanu yowoloka.
2. Ikani dzanja lanu lamanzere pa bondo lanu ndi chala chanu chachikulu chakumanja pamphuno.
3. Tulutsani mpweya wathunthu kenako ndikutseka mphuno yoyenera.
4. Lembani mphuno yanu yakumanzere.
5. Tsegulani mphuno yanu yakumanja ndikutulutsa mwa iyo, ndikutseka kumanzere.
6. Pitilizani kusinthaku kwa mphindi 5, kumaliza ndikutulutsa mpweya kudzera mphuno yanu yakumanzere.

Kafukufuku wa 2013 adanenanso kuti anthu omwe amayesa kupuma m'mphuno samapanikizika pambuyo pake.

6. Buteyko akupuma

Kuchita kupuma kwa buteyko kuti mugone:

1. Khalani pabedi mkamwa mwanu mutatsekeka (osatsata) ndikupuma kudzera mphuno mwachilengedwe masekondi 30.
2. Pumirani pang'ono mwadala mkati ndi kunja kudzera mphuno kamodzi.
3. Tsinani pang'ono mphuno yanu ndi chala chanu cham'manja ndi chala cham'mbuyo, kutsekanso pakamwa panu, kufikira mutadzimva kuti mukufunika kupuma kaye.
4. Mukatseka pakamwa panu, pumirani kwambiri ndikutuluka kudzera m'mphuno mwanu.

Anthu ambiri sazindikira kuti ndi hyperventilating. Kuchita masewerawa kumakuthandizani kuti mukhalenso ndi mpweya wabwino.

7. Njira ya Papworth

Mu njira ya Papworth, mumayang'ana pa chotengera chanu kuti mupume mwachilengedwe:

1. Khalani molunjika, mwina pabedi ngati mukugwiritsa ntchito izi kugona.
2. Tengani mpweya wakuya, wakuthwa mkati ndi kunja, kuwerengera 4 ndi mpweya uliwonse - kudzera pakamwa panu kapena mphuno - ndi mpweya uliwonse, womwe uyenera kukhala kudzera m'mphuno mwanu.
3. Yang'anani pamimba pakukula ndikugwa, ndipo mvetserani kuti mpweya wanu ubwere kuchokera m'mimba mwanu.

Njira yotsitsimutsayi ndi yothandiza kuti muchepetse zizolowezi zakukwapula ndi kuusa moyo.

8. Kapalbhati kupuma zolimbitsa thupi

Kupuma kwa Kapalbhati kumakhudza zochitika zingapo ndikupumira komanso kutulutsa mpweya, kuphatikizapo izi, monga za Art of Living:

1. Khalani pamalo abwino ndi msana wanu molunjika. Ikani manja anu pa mawondo anu, zikhatho zikuyang'ana kumwamba. Mutha kusankha kukhala pansi miyendo pansi, pampando wokhala ndi mapazi pansi, kapena ku Virasana Pose (kukhala pamachiritso anu ndi mawondo opindika ndi ma shoti pansi pa ntchafu).
2. Pumirani kwambiri.
3. Mukamatulutsa mpweya, tengani m'mimba mwanu, ndikupangitsa kuti mpweyawo utuluke pang'ono. Mutha kukhala ndi dzanja pamimba kuti mumve kupweteka kwa minofu yanu yam'mimba.
4. Mukamamasula mimba yanu mwachangu, mpweya wanu uyenera kulowa m'mapapu anu zokha.
5. Tengani mpweya 20 wotere kuti mumalize kuzungulira kwa Kapalbhati pranayama.
6. Mukamaliza kuzungulira kamodzi, pumulani mutatseka ndi maso anu ndikuwona zomwe zili mthupi lanu.
7. Chitani zozungulira zina ziwiri kuti mumalize kuchita kwanu.

Kupuma kwa Kapalbhati akuti kumathandiza kutsegula ma sinus ndikuthandizira kusunthika. Imawerengedwa kuti ndi njira yabwino yopumira. Ndibwino kuti muzitha kugwiritsa ntchito njira zina, monga Bhramari pranayama, musanayese iyi.

9. Kupuma kwa bokosi

Mukamapuma pabokosi, mukufuna kuyang'ana kwambiri mpweya womwe mumabweretsa ndikukankhira kunja:

1. Khalani ndi msana wanu molunjika, pumani mpweya, kenako yesani kukankhira mpweya wonse m'mapapu anu mukamatulutsa mpweya.
2. Lembani pang'onopang'ono kupyola mphuno zanu ndikuwerengera mpaka 4 pamutu panu, ndikudzaza mapapu anu ndi mpweya wambiri ndi nambala iliyonse.
3. Gwiritsani mpweya wanu ndikuwerengera mpaka 4 pamutu panu.
4. Pepani pang'onopang'ono pakamwa panu, kuyang'ana kutulutsa mpweya wonse m'mapapu anu.

Kupuma mabokosi ndi njira yodziwika panthawi yosinkhasinkha, njira yotchuka kwambiri yopeza malingaliro ndi kupumula. Kusinkhasinkha kuli ndi maubwino osiyanasiyana odziwika paumoyo wanu wonse.

Kutenga

Ziribe kanthu mtundu wa kupuma komwe mungakonde, umboni ndiwowonekeratu kuti kupumira kumatha kukuthandizani:

• Khazikani mtima pansi
• tulo
• kupuma mwachibadwa komanso moyenera

Pokhala ndi mitundu yambiri yomwe mungasankhe, mutha kukhala mutagona tulo tofa nato.