Inkcubeko yomphefumlo
Ngaba akazange ucinge ngumoya uphi? Ewe, kukuhlanganiswa kweeseli zegazi kunye ne-oxygen kunye nokususwa kwe-carbon dioxide. Ukususela kwindawo yokujonga i-chemistry kunye ne-biology, ubomi obungenakho ukuphefumula akunakwenzeka. Nangona kunjalo, akukho mntu uyathandabuza ukuba inyaniso yethu ayinayo kuphela impahla, kodwa yinto enye. Amava aseMpumalanga aseMpumalanga ayesazi: ngokuvuthwa kwamandla sithola amandla aphezulu e-cosmic, kwaye ekuphumeni kwethu siyazihlambulula. Akuyona into yokuba i-psychotherapists yanamhlanje ithi: ngokugxininisa ngokuphefumula, sikwazi ukulawula iimvakalelo zethu. Siyakwazi ukuphumla kunye nokuzola emva kokukhuseleka okutshisayo kunye nabasemagunyeni kwaye sitshintshe ukuxhalabisa ekutheni uthethe ne-gcinecologists yegciwane.
I sebenza! Ngokuqinisekileyo sele uvakalelwe: kuba umntwana wakho isibeleko yinto yonke. Wena ulwandle lwakhe, umoya, imisebe yelanga kunye nazo zonke izinto ezenza akhule. Ngesibili sesibini uvakalelwa ukuqhuma kwe-pulse yakho, ukuguqulwa komzimba wakho. Ukunye nawe, ufumana uvuyo, uvuyo, uvuyo. Yaye ke, ukwesaba, ukuxhalaba, umsindo, ukungalunganga ... sele sele usengumntwana wakho wesisu - unobungqiqo obona ihlabathi njengokuba kunjalo. Ngoko ke, umama ozayo kubaluleke kakhulu ukugcina ingqiqo. Amasu alula aya kwenza ukuba wonke umfazi okhulelweyo ayenze.
Ezinye iimvakalelo eziphazamisayo ziyamnandi: umzekelo, inceba, uvelwano lokudabuka ... Ngexesha lokukhulelwa, unako ukuzifumana nangona ubukele umboniso wethelevishini. Oku kuyinto eqhelekileyo, ngokuba ukulungiswa kwe-hormonal and psychological makes the feelings especially acute, eyenza intuition yakho yomama. Kodwa ngamanye amaxesha udibana nabanye abantu, uloyiko kunye neemvakalelo zetyala, apho umzimba ukhupha khona kwaye kukho intloko.
Emva koko, qhubela phambili "ekuphefumuleni umoya" . Isandla sokunene sibeke kwisifuba sakho (isikhungo samandla angokomzwelo), kunye nesandla sasekhohlo-kwisisu (esikuko kubunzima). Vala amehlo akho. Ukukhulula intloko yakho kwiingcamango zakho, zizwe kuphela umzimba wakho nomntwana wakho. Phumla ngeempumlo zakho, ugcwalise isifuba sakho kuqala, ngoko isisu sakho. Ngethuba nje ukuphefumula kudlulayo, zibalo ezine.
Ngoku uphefumle umlomo wakho kwi-akhawunti enye: kuqala ngesisu sakho, ngoko ngesifuba sakho. Gcina ukuphefumula kwakho enye i-akhawunti kwaye uqale. Khawucinge ukuba ugcwele ukukhanya kunye noxolo ekuphefumleleni, kwaye ekugqibeleni uyaphonsa yonke into embi kuwe. Qaphela ukuba ubuso bakho bukhululekile, umhlathi uvule kancane. Yenza umsebenzi ngokubanzi njengoko uthanda.
Impembelelo yokuphumla iya kuba nayiphi na imeko. Ukuba ulawula ukungena kwilizwe elicamngcayo (akukho ngcamango!), Wena kunye nosana awuyi kuphumla kuphela, kodwa uya kunondliwa ngamandla ezulu.
Nceda umzimba
Ngeveki yokukhulelwa, umthwalo kumzimba wesifazane uyanda. I-uterus eselulayo iphakamisa isikhalazo kunye nezitho zesigxina esiswini. Kule nkalo, umthamo wemiphophu wehla. Ngexesha elifanayo, iintswelo zezonyana kwi-oksijini zanda. Ukusebenzisa iindlela zokuphefumula, uya kunceda umzimba ukuba ulungelelanise ngokuthe ngempumelelo kwiinguqu ezenzekayo. Umsebenzi oyintloko weeklasi ukukwazi ukuphefumula esiswini kwaye ufunde indlela yokulawula ukuphefumula nokuphefumula. Ukuphefumula ngesisu kuphucula ukujikeleza kwegazi, ngenxa yoko umntwana athola i-oksijini engaphezulu. Ukugxininisa ngokujulile, uchitha iseshoni yohlobo lokuxilonga kwezitho zangaphakathi. Kwaye oku kukuthintela imifuno ye-varicose.
Masiqale?
Ngeke uchithe ngaphezu kweminye imizuzu eyi-10-15 ngosuku ngemisebenzi yokuphefumla. Oku kunene. Ziyakwazi ukudibaniswa nokuzivocavoca umzimba (phakathi kwabo okanye ekupheleni) okanye ukwabela ixesha elilodwa kubo. Musa nje ukulibala ukuba ukuphefumula kakhulu kubangelwa ukuphefumula. Oku kubangelwa ukwanda kwe-oxygen egazini. Ejongene nale ngxaki, ungakhathazeki. Yenza oku: gubungela umlomo kunye neempumlo njengemaski ngesandla sakho. Ukuphefumula kwaye uphumelele kuwo ngamaxesha amaninzi - kwaye zonke iimvakalelo ezingathandeki ziya kudlulayo kungekudala.
Ngethuba lokuqala kuya kuba lula ukuba uqeqeshe ekhaya, uhleli ngokuthula ngombhoxo owenziwe phantsi. Ewe, ukuba wenza oku ngaphantsi komculo omhle ophuculayo wokuphumula. Emva kweklasi, kunceda ukuphumla malunga nemizuzu elishumi, ulala ecaleni lakho lesobunxele. Emva koko, emva kokuba ufumene izakhono zokuqala, uya kuba nako ukwenza imisebenzi eminingi ekuhambeni, ngaphandle kokuthatha ixesha lakho. Musa ukulibala ukuba kusebenza ngokukhethekileyo kwaye kumnandi ukuqhuba imisebenzi enjalo emoyeni omtsha (ngexesha lokuhamba).
Ukuphumelela ukuphefumula
Ukukhawulezisa isinyathelo, awukwazi ukubuyisela isigqi sokuphefumula? Ngeemeko ezifanayo uhlangabezana nazo ngexesha lokucoca okanye ukunyuka kwizitepsi. Kuwe, oku akuqhelekanga, kuba ngaphambi kokuba izinto ezincinci zingakhange zihambisane nokuphefumula okufutshane. Musa ukoyika! Le ngxaki ibonakala i-trimester yesithathu. Umntwana okhulayo uqala ukunyanzela kanzima kwisithintelo. Akumangalisi ukuba ngoku unobunzima bokuphefumla nangomngcipheko omzimba. Into ephambili, ungakhathazeki. Imeko yendalo. Kwaye oku kuthetha ukuba wena, okanye u-crumb hayikekisayo into. Ukunciphisa ukuphefumula okufutshane, zama ukuphumla ngaphezulu kwaye ubukele ukuhamba kwakho. Kwakhona, kwaba nzima ukuphefumula? Hlala ubuncinci kwimizuzu emibini. Ngexesha lokulala usebenzise umlotho owongezelelweyo ukugcina intloko yakho iphakanyisiwe. Uqaphele ukuba ukuhlaselwa kwe-dyspnea kuqina ngakumbi? Idilesi kumgqirha. Iiveki ezi-2-3 ngaphambi kokubonakala kweemvuthu, ukukhanya kuya kudlula ekukhanyeni. Umntwana uya kuncipha, kwaye umzimba wakho uya kuqala ukulungiselela ukuzala.
Jikelele uhlaziya
Ngexesha lomsebenzi kunye nokuzama kumama, kunokuba nzima ukukhumbula zonke iinguqu zokuphefumula. Ngoko ke, ngexesha lokukhulelwa, zama ukuzenzekela ngokuzenzekelayo. Ngaba uceba ukuzalwa ngokubambisana? Kwimeko apho, makhe umyeni asebenze nawe. Kwikhaya lokubeleka, intandazana iya kuthatha indima ye-prompter kwaye, ukuba kuyimfuneko, soloko kukuxelela ukuba wenzeni ngexesha elinye. Uyakhumbula, njengabamabhayisikobho: umlingo ococekileyo okanye inkokeli ephumelelayo ngokukhawuleza iqala ukuphefumula, njengama-spaniel, amadada afunyenwe. Kwaye konke oku, ukubethelela isandla sokubeletha umfazi kwaye ukhangela amehlo akhe. Ukuba awukhumbuli ukuphefumula, ke ngoko ncinane uhleke.
Kwizinto zokuqala
Ngokukhawuleza xa izihlunu ziqala ukwenza isivumelwano, uthathe umoya ojulile kunye nomoya ofanayo. Musa ukukhawuleza. Vala amehlo akho uze ubale ezintlanu. Qinisekisa ukuba ukuphefumula kwakho kunesigqi. Qhubeka njalo ukuze uphefumle de kube kuphele ukulwa. Zama ukutshintsha kwenye uhlobo lokuphefumla.
Ngoxinzelelo olunzulu
Ukuphefumla ngokukhawuleza kunokunceda xa izichaso ziba zibonakala ngakumbi, kwaye ukuphambana phakathi kwabo kufutshane. Okokuqala phefumula ngokukhawulezileyo, ngokukhawuleza kamva, uye ku-chug. Ekupheleni kokulwa, ukuphefumula kufuneka kuphinde kube nokuzola. Kulo msebenzi, usichitha ngaphaya kwemizuzu engama-20 ukuya kwe30.
Ngaphambi kokuzama
Ekuqaleni kokulwa, phefumula. Emva koko ukuphefumula kuya kuhamba ngokukhawuleza. Yamukela ukuthatha ukuphefumla okufutshane kunye nokuphefumlelwa. Omnye, amabini, abathathu. Kwaye--kude ukuphuma.
Kwi mizamo
Uthatha umoya ophefumlelweyo kwaye ubambe umoya wakho, ngokusemandleni akho (ngelo xesha uqhubeka uchukumisa). Emva koko - ukuphefumula okufutshane okufutshane kwaye kwakhona ngokukhawuleza ukuphefumula. Ngokuqeqeshwa kakuhle kwimizamo ethile, unokwenza u-3-4 kule mijikelezo yokuphefumla. Ungalibali ukuba xa uqeqesho, akufanele unike konke okulungileyo. Emva kwakho konke, ngoku umsebenzi wakho ukukhumbula nje iimpawu zokuphefumla kwinqanaba ngalinye lokuzalwa.