Ilitye lekona le ndlela yokucamngca ukuphefumla - inqubo esingayiboniyo yinto yomsebenzi wendalo. Kuqwalaselwe kulo msebenzi ukuba le ngcamango isekelwe. Akufanele uphazamise inkqubo yokuphefumla, kodwa nje ujonge ngokukhawuleza. Okokuqala, funda ukuqonda ukuphefumula ngamnye kunye nokuphefumula. Ubulumko kufuneka bulandele zonke iintshukumo zokuphefumula, ukukhumbula ukuhamba komoya ngaphakathi komzimba - ukungena nokuphuma. Kubalulekile ukuqonda ukuba uqobo lwakho "isidalwa esiphefumulayo".
Ngoncedo lokucamngca ukuphefumula, unokugxininisa nangaliphi na ixesha nakweyiphi na indawo, kuba siphefumula njalo kwaye, sijonge ngenyameko nangokuphefumula, unokuhlaziya. Ukuhamba ngokukhawuleza kuya kunika uxolo noxolo xa uziva ungancibiliki, udiniwe okanye uninzi. Ngaba ukucamngca - indlela enkulu yokuphumla ekhaya.
Qala ngemizuzu eyi-10 , ukwandisa ixesha lokuqala ukuya kwi-15, kwaye imizuzu engama-20. Ezi zifundo ziyakwenziwa nganoma naliphi ixesha, kodwa ukulungelelaniswa kuyimfuneko - ama-5 ukuya kwezi-7 ngeveki.
1. Hlalani ukhululekile ngesiTurkey okanye ulale emhlane wakho, ubeka umlenze okhuni okanye italiti ephihliweyo phantsi kwamadolo akho, omnye umlotha okanye ithawula phantsi kwentloko nentamo yakho, oku kuyimfuneko "ukukhulula" i-larynx. Umzimba kufuneka umele umgca ongaphezulu okanye ongaphantsi, kwaye izandla zihlala ngokukhululekile kwindawo engama-45 ° C malunga nomzimba ophezulu.
2. Hlulela kwaye uphume ngeempumlo. Zivaka umoya uhamba emzimbeni, ukhangele ngokukhawuleza ukuhamba kwawo. Yivakala isilathiso sokuphefumla kwakho. Qaphela isandi - "ilizwi" - lokuphefumula.
3. Khawubhale ingqalelo indlela uguquka ngayo ngaphantsi kwefuthe lokuqonda kwakho nendlela ekutshintshiselwa ngayo okokugqibela.
4. Xa iingcinga ziqala "ukuhamba" ngenye indlela, jonga kwakhona
ngokuphefumla.
5. Ukuba uye wenza iiveki, zama ukuhambisa ukuphefumla kwakho kwiindawo zomzimba onokucinga ukuba awuyikuphefumla. Khawucinge ukuba umzimba wakho uyinqanawa, kwaye uzame ukuthumela umoya kulawo maqela aqhelekanga ukufikelela - i-pelvis kunye nomva: ngenxa yoko, cinga ukuba le nxalenye yomzimba iphinda iphefumule, kwaye ukuphefumla kwakho kuya kulandela ukuqonda kwakho.
6. Ngaphambi kokugqiba ukucamngca , hambisa iminwe yakho kunye neenzwane ezandleni zakho nasezinyaweni, ngoko welula izandla kunye nemilenze. Ukuba uxoka, jikela kwicala lakho, hlala ngaphambi kokunyuka kwaye uhleli phantsi. Vuka ngokukhawuleza: kuqala umzimba kwaye emva kwentloko.
Ukuba unako, sebenzisa i-earplugs ukuqinisa ilizwi langaphakathi lokuphefumla - oku kuya kumnika "izwi lolwandle" kunye nokuphelisa zonke izandi ezingaphandle.
Nangona ezinye iindlela zifuna ukuhlala zodwa kunye nokuthula, oku, ngokuchaseneyo, "kudibanisa" kwizandi zehlabathi elikujikelezile, kubonisa ukusebenzisana nokusebenzisa, kunokuba ulwa. Ukucamngca izandi kukukho indlela yokuvisisana nehlabathi elijikelezayo kunye nezulu. Injongo kaVata kukuqonda isandi njengento yokuguqula, kungekhona njengolwazi. Ukucamngca ngelizwi kuyindlela yokusebenzisana nehlabathi elijikelezayo, elikuvumela ukuba ufumane onke amandla okwangoku.
Ukucamngca kwezandi kukukhethekileyo, kunokuqhutyelwa ngebhasi okanye emsebenzini, nangaphakathi kwendawo yokutya. Abantu abaneengqondo ezithile bangongeza i-mantra okanye ukuphefumula. Kodwa abaninzi abantu bawamkela ithuba lokugxila kwinto yangaphandle kwaye bafumanisa ukuba ukucamngca ngenye yezindlela ezilula.
Qala ngeemizuzu emi-5 , wongeza enye ngomzuzu okanye ezimbini, iiseshoni aziyi kugcina imizuzu eyi-15-20.
1. Hlalani ngokukhawuleza kwaye nivale amehlo enu.
2. Ukugxila kunye nokuzola, qala ugxila ekuphefumuleni kwakho, kodwa ungazami ukutshintsha.
3. Ngoku "vula" iindlebe uze uphendule yakho izandi ezijikelezayo. Injongo yakho kukuva uluhlu olupheleleyo lwezandi, ungazami ukuzibona kwaye ungazigqithisi ngakumbi kunezinye. Mamela ukuthula kunye nezandi ezithulekileyo njengezandi.
4. Xa uzibamba uzama ukuqonda izandi zomntu ngamnye (i-siren ye-injini yomlilo, ikati yokutsala iphephethi), phinda uqaphele kwakhona ngeentlobo zonke zezandi. 5. Vula ngokukhawuleza amehlo akho, vuka uze uzame ukugcina oku "kuqiniswa", ukugxilwa kwengqondo ngokukhawuleza njengoko unako.
Yenza ingcamango enye yemizuzu emininzi xa uhleli emgceni okanye uhleli edeskini yakho, naliphi na ixesha, ngokukhawuleza xa uziva uphelile. Vala amehlo akho, phefumula uze uphulaphule izandi ezungeze. Ukucamngca ngexeshana okunjalo kuya kunceda ukugxila kunye nokudibanisa ngethuba lempikiswano evuthayo.