Uma ulalele uBrené Brown, uprofesa wocwaningo I-TedTalk ivuliwe ukuba sengozini kwanda kakhulu (okufanele ukubuke), kungenzeka ukuthi umzwile ekhuluma ngokuphefumula kwesikwele. Usebenzisa yona ukuze ehlise umoya lapho, ngamazwi akhe, u-sh*t eshaya isiphepho. Ngakho yebo, i-anecdotally iyasebenza. Kodwa uBrown, oqhubeka nokufunda ukuba sengozini, isibindi, ukufaneleka kanye namahloni, ungumcwaningi enhliziyweni. Futhi ngenkathi efunda ukuqina kanye nabantu abaphila ngokuzimisela, wathola ukuthi banento ebalulekile abafana ngayo: Basebenzisa ingqondo nokuphefumula okujulile. Futhi okuhle ngathi, ukuphefumula kwesikwele kungaholela ekucabangeni, futhi kulula kakhulu ukukwenza.
Kuyini ukuphefumula kwesikwele?
Ekwaziwa nangokuthi ukuphefumula kwebhokisi, ukuphefumula okungu-4x4 noma ukuphefumula okuyizingxenye ezine, ukuphefumula kwesikwele kuwuhlobo lomsebenzi wokuphefumula we-diaphragmatic-aka deep breathing usebenzisa i-diaphragm yakho, egcwalisa amaphaphu akho ngomoya onomoya-mpilo ngokugcwele kunokuphefumula kwesifuba okungajulile. Ngokuvumelana ne I-Harvard Health Publishing , Ukuphefumula okujulile kwesisu kukhuthaza ukushintshaniswa komoya-mpilo okuphelele—okungukuthi, ukuhweba okuzuzisayo komoya-mpilo ongenayo we-carbon dioxide ephumayo. Akumangalisi ukuthi kunganciphisa ukushaya kwenhliziyo futhi kwehlise noma kumise umfutho wegazi.
Indaba ende kafushane, lolu hlobo lokuphefumula luye lwafakazelwa ngokwesayensi lusiza ukwandisa ukuzola nokugxila futhi wehlise ukucindezeleka, ukucindezeleka nokukhathazeka -ngisho nabezempi bayayifundisa ukusiza ekuphazamisekeni kwemizwelo okuhlobene nokucindezeleka. Futhi kuyindlela enhle yokuzijwayeza ukucabangela.
Ngizijwayeza kanjani ukuphefumula kwesikwele?
Okokuqala, phefumula ngendlela evamile (kulula lokho—uma ufunda lokhu cishe usuvele uyakwenza!). Bese udonsa umoya ngamakhala bese uwukhipha ngomlomo. Qinisekisa ukuthi isisu sakho siyakhula njengoba uphefumula futhi ucindezela njengoba ukhipha umoya; lokhu ukuphefumula kwe-diaphragmatic ngoba usebenzisa i-diaphragm yakho! Zinike isikhashana ucabange ngomjikelezo ngamunye wokuphefumula. Njengoba uhlala wazi ukuphefumula kwakho, usuvele uzijwayeza ukucabangela. Emjikelezweni wakho olandelayo, qala ukuphefumula okuyisikwele:
- Hofuza emakhaleni akho ukubala okune (1, 2, 3, 4)
- Bamba umoya wakho ubale okune (1, 2, 3, 4)
- Khipha umoya ngomlomo wakho izikhathi ezine (1, 2, 3, 4)
- Yima kancane bese ubamba ukubala okune (1, 2, 3, 4)
- Phinda
Ngingazijwayeza nini ukuphefumula kwesikwele?
Uma uhamba ngezinyawo, ngaphambi kokulala, eshaweni, uhlezi etafuleni lakho-noma yikuphi! Ukuzijwayeza ukuphefumula kwesikwele lapho ungekho esimweni esicindezelayo kubaluleke kakhulu ekucabangeni, futhi kuzokulungiselela ukuthi ukwenze lapho kukhona esimweni esishubile, kungakhathaliseki ukuthi lowo mhlangano ocindezelayo noma inkinga yangempela. Njengoba uBrené Brown esho, kufanele sihlakulele ukukhuthazela, futhi lena yindlela eyodwa elula yokwenza lokho.
OKUhlobene: 8 Izincwadi Zokuzisiza Ezikufanele Ngempela Ukufundwa
