Isenzo sokuphefumula sinobudlelwane obuphuculweyo
Ukuphefumula kwe-Buteyko yindlela yokwelapha engeyonyango ephakamisa ukusetyenziswa ngokuphefumula ukuphucula i-asthma nezinye izifo zokuphefumula. Kuyafana nangeendlela ezininzi zokuphefumla ezisetyenziselwa i-yoga, ebizwa ngokuba yi-pranayama, ebuye isebenzise ukuphefumula njengendlela yokuphatha "izifo zokuphefumula.
Ukuphefumula kwe-Buteyko kuphuhliswe ngawo-1950 ngemfilosofi waseUkraine ogama linguKonstantin Buteyko, owayekholelwa ukuba izifo ezininzi zibangelwa yi-hyperventilation okanye izinga lokuphefumla.
Inkolelo enkulu engabonakaliyo kunye nabancedisi bezonyango. Nangona kunjalo, ukuphefumula kwe-Buteyko kuye kwamkelwa ngabanye njengendlela yolawulo lokuphefumula, ukuphucula umsebenzi wokuphefumula ngokusebenza komhla ngemihla yokuphefumla, ukuphefumula, nokujonga ukukhupha umphunga kunye nokuphuma.
Iinzuzo zeNkqubo ye-Buteyko
Nangona kungekho bubungqina bokuthi ukuphefumula kwe-Buteyko kunokuphucula umsebenzi wokumaphaphu okanye ukuguqula ukuphendula ngokukrakra (indlela umzimba uphendula ngayo kwiziphumo ze-asthma), ezinye izifundo zicebise ukuba zinganciphisa iimpawu zokuhlaselwa kunye nokunciphisa-ukungena endaweni-imfuno i-bronchodilator.
Abantu abasebenzisa le ndlela baya kuthi bahlale bengengqondo engcono kunye nokuphucula umgangatho wobomi. Oku kunokuba kubangelwa ukuba, inxalenye, kubambiswano oluhle phakathi "kokuziphilisa" nokuzithiba. I-asthma , ngohlobo lwayo, inxulumene nokungabikho kolawulo lomzimba wakho.
Ngokubandakanyeka ekuphefumuleni okucatshulwayo, umntu unokufumana kwakhona inxalenye yaloo mandla kwaye, ngokwenza njalo, uya kuba nexhala kakhulu xa kuhlaselwa.
Indlela yokwenza i-Buteyko Breathing Exercises
Ukuze wenze ukuqeqeshwa ngokuchanekileyo, uya kufuna isihlalo esinokunethezeka kunye negumbi elithulekileyo. Kufuneka kubekho iziphazamiso ezimbalwa ngokunokwenzeka, kwaye ukushisa akufanele kubande kakhulu okanye kushushu.
Ukuphefumula kwe-Buteyko kuyenziwa ngaphambi kokutya okanye ubuncinane iiyure ezimbini emva kokutya. Umkhuba ungaphulwa ukuya kuma-9 amanyathelo:
- Uza kuqala yonke indlela yokuphefumla i-Buteyko ngokutshekisha nokurekhoda i-pulse yakho kunye nokulawula ixesha lokuyeka. Ixesha lolawulo lokumisa nje lide ubude bexesha ongabamba ukuphefumula kwakho.
- Hlala kwisihlalo esilungele ngqo esikuvumela ukuba uphumle iinyawo zakho ngokukhululekile phantsi. Hlala ubude kwisihlalo ukwenzela ukuba intloko, amahlombe, kunye nezikhwebu zakho zihambelane ngokugqibeleleyo.
- Vala amehlo akho kwaye ugxininise ekuphefumuleni kwakho. Zivaka umoya uhamba kwaye uphume emakhaleni akho. Ukuba ingqondo yakho iyahamba, buyela emakhaleni akho uze uphinde ucinge ngaloovo.
- Hlaziya amahlombe akho kunye naluphi na uxinzelelo olungabamba emzimbeni wakho, kubandakanywa izandla kunye nobuso.
- Ukujonga umthamo womoya ogeleza emakhaleni akho, faka umgca wenkcazo phantsi kwempumlo yakho.
- Ngoku thabatha ukuphefumula okungapheliyo, usebenzisa umunwe wakho ukulinganisa izinga lokuphefumula. Umzuzwana ovakalelwa ngumoya wakho, qalisa ukuphefumula kwakhona. Oku kuya kunciphisa umthamo womoya ogeleza emiphakeni yakho ngelixa ukwandisa inani lokuphefumula. Zama ukugcina le mizuzu emithathu ukuya kwemihlanu.
- Ukuba ufumanisa ugalelo, kuba kukunciphise umthamo womoya ngokukhawuleza. Nciphisa kancane, kwaye ekugqibeleni ufumane isigqi sokuphucula ukuphefumula okungapheliyo.
- Emva kwemizuzu emithathu ukuya kwemihlanu, phinda uhlolisise i-pulse yakho kwaye ulawule ixesha lokuyeka.
- Thatha imizuzu embalwa ngaphambi kokuqala kwakhona. Ngokufanelekileyo, uza kuchitha ubuncinane imizuzu engama-20 ngalunye ngalunye ngosuku, ukuphinda ukuphefumula umzimba kane.
ILizwi
Nangona ukuqhuba ukuphefumula okunje kungaphucula umgangatho wakho wempilweni kunye nenhlalakahle, akufanele kuthathelwe ingqalelo kunye nayiphi na unyango oluchanekileyo unyango olusetyenziswa ukulawula i-asthma yakho.
Ekugqibeleni, injongo yonyango kukunciphisa iziganeko kunye nobuqili bokuhlaselwa kunye nokukhusela ukuphuhliswa komonakalo ongapheliyo kwimiphunga yakho. Oku kudinga ukutyelela rhoqo ugqirha wakho ukujonga umsebenzi wokuphefumula kwaye ulungele unyango xa kufuneka.
> Umthombo:
> Hassan, Z; Ukuhlaselwa, i-N .; kunye no-Ahmed, F. "Umphumo we-Buteyko ubugcisa bokuphefumula kwizigulane ezine-asthma." I-J J I-Chest Dis Dis Tubercul. 2012; 61 (4): 235-241