Indlela yokwenza uBelly Breathing

Ukuphefumla, ngokufuthi kuthiwa ukuphefumula kwesisu, kukuchukumisa ukuphefumula okwenza ingqungquthela yakho, ishidi elenziwe ngesigqabi se-muscle phantsi kwe-ribcage eyona nto ibangela umsebenzi wokuphefumula.

Xa utyumba, iivumelwano zengqungquthela kwaye zihamba ezantsi. Olu ntshukumo lubeka i-cascade yeziganeko. Imiphunga ikhulisa, ukudala uxinzelelo olubi oluqhuba umoya ngaphakathi ekhaleni nasemlonyeni, ukuzalisa imiphunga ngomoya.

Xa uphumelela, iisifuba zivule kwaye ziqhubele phezulu, eziqhuba umoya ngaphandle kwemiphunga ngokuphefumula.

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Iyintoni i-Diaphragmatic Breathing?

Abantu abaninzi bangena kumkhwa wokuphefumla kuphela ngesifuba sabo. Izambatho ezithintekayo, ukungahambi kakuhle, uxinzelelo, kunye neemeko ezonakalisa izihlunu ezibandakanyeka ekuphefumuleni zonke zifaka isandla kwisifuba sokuphefumula.

Ngokutsho kwabaxhasi, ukuzibuyisela kwethu ukuphefumula kunye nezibilini zethu kunokuncedisa abahlaziyileyo abangathembekiyo ngokunyanisekileyo kwisifuba sabo nangaphezulu kwiintsimbi zabo njengoko behambisa izibilini zabo ukuze baphucule kunye nokukhupha.

Olunye uphando lubonisa ukuba ukuphefumula kwesibindi kungabancedisa abantu abaneemeko ezifana nesifo esingapheliyo se-pulmonary pulmonary (COPD) , nangona kunjalo, ingxelo epapashwe kwiDatabase yeCchrane Database yoVavanyo oluPhezulu ngo-2012 yaboniswa ukuba ngelixa ukuphefumula ukuphucula umgangatho wokusebenza osebenzayo kubantu abaneCOPD xa kuthelekiswa akukho nongenelelo, akukho miphumo eqhubekayo enokufumaneka ngokuphefumula (dyspnea) okanye umgangatho wobomi.

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Hlala okanye Uxoke ngokukhululekile

Fumana indawo enokuthula, indawo ezolileyo ukuze uhlale okanye ulale. Unokuzama ukuhlala esihlalweni, uhleli phantsi, okanye ulala emhlane wakho.

Ukuba uhleli esihlalweni, amadolo akho kufuneka aphephe kwaye intloko yakho, intamo, kunye namagxa, ukhululekile. Nangona akudingeki ukuba uhlale ngokuchanekileyo njengomcibisholo, nawe awufuni ukutshitshisa.

Ukuba ulala phantsi, unokubeka umcamelo omncinane phantsi kwentloko yakho kunye nomnye phantsi kwamadolo ukuze ududuze. Unako ukugcina iingcongolo zakho zigobile.

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Beka enye Yenza isifuba sakho esiphakamileyo

Ukuba udibanisa isithsaba sakho, lesi sandla sifanele sihlale sisekho (ukuthelekiswa nesandla oza kufaka esiswini sakho) njengoko uphefumula nangaphandle.

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Faka esinye isandla phantsi kwe-Ribcage yakho

Elinye icala kufuneka lifakwe kwindawo ye-epigastric, echanekileyo ngenhla. Ukuba nesandla apha kuya kukuvumela ukuba uzive ushukumo sakho xa uphefumula.

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Ukuphefumla ngeNtsholongwane yakho

Ukuphefumula ngokukhawuleza ngeempumlo zakho. Umoya oya ekhaleni lakho kufuneka uhambele phantsi ukuze uziva isisu sakho senyuka ngesinye isandla. Musa ukunyanzelisa okanye ukutshiza izicathulo zakho zomzimba ngaphandle.

Intshukumo (kunye ne-airflow) kufuneka iguqulwe, kwaye kufanele ukuba ibandakanyeke kakhulu kwindawo yakho ye-epigastric. Akufanele uzive ngathi unyanzela isisu sakho esiphantsi ngokufakela imisipha yakho.

Isandla sakho esifubeni kufuneka sihlale sisekhona.

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Ukuphefumula Ngomlomo Wakho

Vumela isisu sakho sivule. Kufuneka uve ukuba isandla esiphezu kwalo siwela ngaphakathi (ukuya emthonjeni wakho). Musa ukunyanzelisa isisu sakho ngaphakathi ngokucima okanye ukufakela imisipha yakho.

Exhale ngokukhawuleza ngokusebenzisa imilenze elandeleleneyo . Isandla sakho esifubeni kufuneka siqhubeke sihlala sihleli.

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Ezinye iingcamango zokugqibela

Ukuba ufumana ukuphefumula kwesisu ekuqaleni, mhlawumbi kuba uhlala uphefumula ngesifuba sakho.

Nangona ukuvama kwesi sifo sokuphefumula kuyahlukahluka ngokwempilo yakho, ukulandelana kudla ngokuphindwe kathathu xa uqala. Uninzi lwabantu lunokusebenza kuze kube ngu-5 ukuya kweyimizuzu engama-10 ukuya kwimizuzu emini ngosuku.

Ukuba uziva unesihloko esilulayo naliphi na ixesha, yeka ukuphefumula. Ukuba umi, hlala phantsi uze ungasayi kukhanda.

Nangona le nqubo ithathwa njengendlela yokuphefumula, ukuba unemiphunga yesifo semiphunga njengesifo esingapheliyo sesifo se-pulmary (COPD) okanye i-asthma, thetha nomboneleli wakho wezempilo ngaphambi kokuba uzame udidi lokuphefumula.

Idibeneyo: IiNzuzo zoPhuculo lweMisipha yokuPhucula

> Imithombo:

> Holland AE, Hill CJ, Jones AY, McDonald CF. Izifo zokuphefumula zesifo esingapheliyo sesiphene. I-Cochrane Database Syst Rev. 2012 Oktobha 17; 10: CD008250.

> Yamaguti WP, Claudino RC, Neto AP, et al. Inkqubo yokuqeqesha ukuphefumula iphucula isisu esiswini ngexesha lokuphefumla ngokwemvelo kwizigulane ezinezifo ezingapheliyo zokuphazamiseka kwesifo: isilingo esilawulwa ngokungahleliwe. IArch Phys Med Rehabil. 2012 ngoMeyi; 93 (4): 571-7.

Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.