Indlela Yokukwenza UBelly Breathing

Ukuphefumula okuphazamisayo, ngezinye izikhathi okubizwa ngokuthi ukuphefumula kwesisu, kuyindlela yokuphefumulela ejulile eyenza isifingqo sakho, ishidi elimise okwesibhakabhaka ngaphansi kwe-ribcage yakho ebaluleke ngokuyinhloko yokuphefumula.

Uma uvula, isivumelwano se-diaphragm sihamba phansi. Lokhu kuhamba kuvula ukuqhuma kwemicimbi. Amapayipi akhula, ekwakheni ukucindezela okungenayo okuholela emoyeni ngokusebenzisa ekhaleni nasemlonyeni, ukugcwalisa amaphaphu emoyeni.

Lapho u-exhale wakho, imisipha ye-diaphragm ikhululeka futhi iqhubekela phambili, eqhuba umoya uphume emaphashini ngomoya wakho.

1 -

Kuyini Ukuphefumula Kwama-Diaphragmatic?

Abantu abaningi bangena emkhakheni wokuphefumula kuphela ngezifuba zabo. Izingubo zokuvimbela, ukungahambi kahle, ukucindezeleka, nezimo ezenza buthakathaka imisipha ehilelekile ekuphefumuleni konke kufaka isandla esifubeni sokuphefumula.

Ngokusho kwabasekela, ukuzitholela ukuphefumula ngezibilini zethu kungasiza abahlukumezi abangajulile bathembele kancane emabhokisini abo kanye nokunye okunye okuyizinhlayiya zabo njengoba behambisa izibilini zabo ukuze bavule futhi baphume.

Olunye ucwaningo lubonisa ukuthi ukuphefumula komzimba kungasiza abantu abanezimo ezinjenge- chronic obstructive pulmonary disease (COPD) , noma kunjalo, umbiko oshicilelwe kwi- Database Cochrane Yokuhlolwa Okuhlelekile ngo-2012 wathola ukuthi nakuba ukuzivocavoca umzimba kuthuthukisiwe amandla okusebenza okusebenzayo kubantu abaneCOPD uma kuqhathaniswa ne-COPD akukho ukungenelela, akukho miphumela eqhubekayo engatholakala ekuphefumuleni kanzima (dyspnea) noma izinga lokuphila.

2 -

Hlala noma Ulale Ngokunethezeka

Thola indawo enokuthula, indawo ethule ukuze uhlale noma ulale phansi. Ungazama ukuthi uhlezi esihlalweni, uhlezi unqanyuliwe, noma ulele emhlane wakho.

Uma uhlezi esihlalweni, amadolo akho kufanele aguqulwe futhi ikhanda lakho, intamo, namahlombe, kukhululekile. Nakuba akudingeki uhlale ngokuqondile njengomcibisholo, nawe awufuni ukuxubha.

Uma ulele phansi, ungabeka umcamelo omncane phansi kwekhanda lakho nenye ngaphansi kwamadolo ukuze uthole induduzo. Ungase futhi ugcine amadolo akho egobile.

3 -

Beka indawo eyodwa ngesandla sakho esiphambaneni sakho

Uma uhlanganisa ingxube yakho, lesi sandla kufanele sihlale sisekhona (uma kuqhathaniswa nesandla ozosibeka esiswini sakho) njengoba uphefumulela ngaphakathi nangaphandle.

4 -

Faka esinye isandla ngaphansi kwe-Ribcage yakho

Esinye isandla kufanele sibekwe endaweni ye-epigastric, ekhoneni elingaphezulu kweveli. Ukuba nesandla lapha kuyokuvumela ukuba uzizwe ukunyakaza kwakho kwe-diaphragm njengoba uphefumulela.

5 -

Ukuphefumula Nge-Nose Yakho

Philisa kancane kancane emakhaleni akho. Umoya oya ekhaleni lakho kufanele uhambe phansi ukuze uzizwe isisu sakho senyuke ngesinye isandla sakho. Ungaphoqeleli noma uphakamise imisipha yakho yesisu ngaphandle.

Ukunyakaza (kanye nokugeleza komoya) kufanele kube bushelelezi, futhi kufanele ngokuyinhloko kuhilele indawo yakho ye-epigastric. Akufanele uzizwe sengathi uphoqa isisu sakho esingaphansi ngokubamba imisipha yakho.

Isandla esifubeni sakho kufanele sihlale sisekhona.

6 -

Ukuphefumula Ngomlomo Wakho

Vumela isisu sakho siphumule. Kufanele uzizwe isandla esiphezu kwalo siwela ngaphakathi (kuya emthonjeni wakho). Ungaphoqeleli isisu sakho ngaphakathi ngokucindezela noma ukufaka imisipha yakho.

Hamba kancane kancane ngezindebe ezinamathele kancane. Isandla esifubeni sakho kufanele siqhubeke sihlala sisekhona.

7 -

Ezinye izinkolelo zokugcina

Uma uthola ukuphefumula kwesisu ekuqaleni, kungenzeka ukuthi uvame ukuphefumula ngesifuba sakho.

Nakuba imvamisa yalokhu kuvivinya ukuphefumula kuzohluka ngokuvumelana nempilo yakho, ukulandelana kuvame ukuqhutshwa kathathu uma uqala. Iningi labantu lingasebenza kumaminithi angu-5 kuya kwangu-10 kuya kwesinye ngosuku.

Uma uzizwa unesihloko esiphezulu nganoma yisiphi isikhathi, unqande ukuvivinya umzimba. Uma umile, hlala phansi uze ungabe usuphethe ikhanda.

Nakuba le nqubo ibhekwa njengendlela engokwemvelo yokuphefumula, uma unesifo sengqondo se-chronic obstructive pulmonary disease (COPD) noma i-asthma, khuluma nomhlinzeki wakho wezempilo ngaphambi kokuzama ukuzivocavoca.

Okuhlobene: Izinzuzo Zokuphumula Kwemisipha Eqhubekayo

> Imithombo:

> Holland AE, Hill CJ, Jones AY, McDonald CF. Ukuzivocavoca okuphefumulayo kwesifo esingenasifo sokuphazamiseka kwesifo se-pulmonary. Cochrane Database Syst Rev. 2012 Okthoba 17; 10: CD008250.

> Yamaguti WP, Claudino RC, Neto AP, et al. Uhlelo lokuqeqesha ukuphefumula luyathuthukisa ukuvama kwesisu ngesikhathi sokuphefumula kwemvelo ezigulini ezinezifo ezingavamile zokuphazamiseka kwezifo: isilingo esilawulwa ngokungahleliwe. I-Arch Phys Med Rehabil. 2012 Apr; 93 (4): 571-7.

Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.