"Ukuphefumula ngokufanelekileyo" akuyona ingcebiso encinane, kodwa enye into. Isenzo esibonakala ngathi silula, isendalo siyintlupheko yangempela yokukhathazeka, ukuxhalabisa ngokwexhala kunye nokulahlekelwa kwamandla. Ukuba uyazi indlela yokuphefumula, ukuphefumula kakuhle kuzisa ukuphumla kwaye kukuthintela uxinzelelo.
Nangona ukuba senza okungaphezu kwe-17,000 ukunyakaza kokunyuka ngosuku, ininzi yethu ayiyazi ukuba yenze njani ngokufanelekileyo. Ngokuqhelekileyo abantu baphefumula ngokungapheliyo. Ukuphefumla okunjalo kukhuthaza ukuqokelela kwemithwalo yemvakalelo engathandekiyo kwingingqi yesisu, ngenxa yoko iyancipha, kwaye ukuhamba kwamanzi okuqhelekileyo kuvaliwe. Oku, kubangela ukuba ukuphefumula kuya kuba ngaphezulu, kubandakanya kuphela i-thorax. Ukuphefumla okungahambi kakuhle kungabangela ukukhathala, ukuxhala, okukhokelela ekunciphiseni kwinqanaba le-carbon dioxide. Kwaye oku, kukhokelela ekunciphiseni kwemithambo yegazi kunye ne-oksijini yindlala yeeseli.
Funda ukuphefumula ... isisu! Ngokuphefumula kakuhle, ingqondo yakho iyancipha, ukuxhatshazwa kwemisipha kunye negalelo legazi lehla. Okokuqala, qaphela indlela ophefumula ngayo. Ungazami ukutshintsha nantoni na, uyayixabisa nje: ngaba isifuba okanye isisu kuphela sithatha inxaxheba ekuphefumla? Kuphi na uvakalelwa ngokuchaseneyo? Emva koko, qalisa ukuqeqesha esiswini (i-diaphragmatic) ukuphefumla, usebenzisa izivivinyo esizenzayo. Ukuba uyaziqhuba rhoqo, ukuphefumla kwakho kuya kuqala ukuza kubanzi, kwaye uya kuhamba ngokukhawuleza kwindlela efanelekileyo yokuphefumla. Emva koko uya kuqala ukufumana uxolo kwaye uya kufumana amandla ngentswelo nganye.
Njengoko ifilosofi yaseRoma yasendulo uSeneca wathi: - "Amandla ngaphezu kweyakho ingamandla amakhulu." Kubaluleke kakhulu ukukwazi ukuzilungelelanisa nomoya onomdla, ngokuhleka kwezilwanyana ukuphatha i-trivia, eyona nto idla ngokusicasula. Kubalulekile ukuba ungagxininisi iimvakalelo eziphazamisayo, kodwa ukuziguqula zibe zizinto ezintle. Ukusebenza rhoqo kokuphefumula okulungileyo kukunceda kakhulu kule nto kwaye kunemiphumo enenzuzo kwinkqubo yenzwa. Ekuqaleni koqeqesho, ingqalelo kufuneka ihlawulwe kula manqaku alandelayo:
- Okokuqala, phinda onke amanqanaba amane omsebenzi kufuneka abe ngamaxesha angama-3-5 ngokulandelana.
- Ukuba kukho ukungcola, yima iseshoni. Ukuba, ngeeseshoni ezilandelayo, utywala luyabonakala kwakhona, ludambise ixesha lokuphefumlelwa kunye / okanye inani leendlela ezilandelelanayo zovavanyo.
- Vula uqeqesho lokuphefumla ngesisu sakho kwisithethe sakho sokuhlwa. Yisebenzise kwiimeko ezixinzelelekileyo njengento eyahlukileyo yokuphumla. Ngenxa yokuba "ufundise" ukuphefumula ukusebenza phantsi kwengcinezelo, kuthatha isakhono kunye nexesha.
- Qhubeka rhoqo. Ezinye iingcali zincoma ukuba usebenzise umsebenzo ube ngamaxesha angama-10-20 ngosuku! Ukuphumla ngokukhawuleza okokuqala ungayiqapheli. Nangona kunjalo, emva kweveki 1-2 zeeklasi eziqhelekileyo uya kukwazi ukuphumla ixesha elifutshane phantse ngokukhawuleza. Khumbula ukuba ukuba ufuna ukufumana olu buchule luncedo, kufuneka ukwenze ngokuchanekileyo. Ukuzivocavoca rhoqo kuza kuluhlobo lwenkqubo yokulwa noxinzelelo.
Kwaye ngoku sinikeza isethi yokuzilolonga ukulungiselela ukuphefumula okufanelekileyo:
- Thetha emhlane wakho, faka izandla zakho esiswini sakho. Cinga ukuba ngaphakathi kwakho esiswini isitya. Exhale ngeempumlo kwaye ngengqondo "uqokelele" okubhalwe kuyo inqanawa de ize ingenanto.
- Ukuphefumula ngeempumlo zakho, uqondise ingqalelo kwisiseko seenqanawa ezingenanto, kwaye uzive apho umoya wakho uhamba khona nalapho ungabi khona.
- Khawucinge nje ukukhanya okukhawuleza kwezo ndawo apho ukuphefumula "akufumani." Musa ukumphoqelela kule mimandla, vele uqondise imilayezo yokukhanya kwengqondo kuzo. Yaye ukuphefumula kwakho kuya kulandela ngokulandelelana apho kugqithiselwa ingqalelo.
- Qhubeka njalo ukuze uphefumle imizuzu eyi-15, uzive njani ukuba iintendelezo zakho ziphakame kwaye ziwe. Nge-inhalation nganye isisu "siyaqhaqhaza", ngasinye siphumelele.
Yonke into. Khumbula ukuba ngokuphefumula kakuhle, ukwazisa ukuphumla, uya kuphuma kwiimeko ezinzima ngaphandle kokulahleka.