3 Ayyukan motsa jiki don Magance Matsala

Wadatacce

• Numfashin shakatawa
• Numfashi mai daidaituwa
• Ƙarfafa Numfashi
• Bita don

Ba ku yin tunani sau biyu game da shi amma, kamar yawancin abubuwan da aka ɗauka da ƙima, numfashi yana da tasiri sosai kan yanayi, hankali, da jiki. Kuma yayin motsa jiki na motsa jiki don damuwa yi abin da suke faɗi kuma, uh, rage damuwa, wannan ba shine kawai abin da suke haɓakawa ba: Suna iya haɓaka komai daga jin daɗin jima'i zuwa ingancin bacci. (Kuna Iya Numfashin Hanyarku Zuwa Jiki Mai Kyau.)

Amma me yasa, daidai, numfashi yana da tasiri mai karfi a jiki? "Shigar da tsarin numfashi yana aika mafi mahimmancin saƙon da kwakwalwa ke karɓa," in ji Patricia Gerbarg, MD, mawallafin marubucin. Ikon Warkar da Numfashi kuma wanda ya kafa Breath-Body-Mind.com. "Idan wani abu ya ɓaci da numfashin ku kuma ba ku gyara shi cikin mintuna biyu ba, kun mutu. Don haka duk wani abu da ke canzawa a cikin tsarin numfashi dole ne ya kasance babban fifiko kuma ya sami cikakkiyar kulawa ta kwakwalwa."

Canza ƙima da tsarin numfashi shima yana shafar yadda tsarin jijiyoyin kai (ANS) ke aiki, in ji Gerbarg. Lokacin da tsarin juyayi mai tausayi-bangaren ANS da muke haɗuwa da yanayin yaƙi-ko-tashi-yana kunna, jikin ku koyaushe yana faɗakarwa kuma yana shirye don barazana. Wasu nau'ikan saurin numfashi na iya taimakawa wajen kunna wannan tsarin, yayin da sauran motsa jiki na numfashi na jinkirin na iya taimakawa wajen dawo da wannan jin daɗin baya da rage yawan adadin adrenaline a cikin jikin ku, in ji ta. A lokaci guda, jinkirin dabarun numfashi suna kunna tsarin juyayi na parasympathetic mai daidaitawa, wanda ke aiki don rage bugun zuciya, dawo da ajiyar kuzari, rage kumburi, da aika saƙonni zuwa kwakwalwa cewa yanzu zai iya shakatawa kuma ya fara sakin hormones masu amfani. (Wadannan Mahimman Mai Don Taimakon Damuwa na iya Taimakawa, Hakanan.)

To, wane irin fasaha muke magana? Muna da ƙwararrun masana sun rushe darussan numfashi guda uku masu fa'ida don rage damuwa, samun kuzari da rana, kuma don taimaka muku bacci mafi kyau da dare.

Numfashin shakatawa

Hakanan ana kiranta numfashin diaphragmatic, numfashin ciki, da numfashin ciki, wannan motsa jiki na numfashi don danniya yana rage hawan jini, bugun zuciya, da kuma samar da hormones na damuwa, yayi bayanin Kathleen Hall, masanin danniya na Atlanta kuma wanda ya kafa The Mindful Living Network.

Gwada shi: Sanya hannu ɗaya akan kirji ɗayan kuma akan ciki. Yi numfashi mai zurfi ta hancin ku, jin cikin ku yana faɗaɗa yayin da huhu ya cika da iskar oxygen. Shafa sannu a hankali don ƙidaya huɗu, sannan sannu a hankali ku fita ta bakinku don ƙidaya huɗu. Yi 6-8 a hankali, numfashi mai zurfi a minti daya na minti biyar a lokaci guda.

Numfashi mai daidaituwa

Wannan dabarar ita ce numfashin da ke kwantar da hankali, kuma yana maimaita yanayin kwanciyar hankali da rana tare da faɗakarwa. Domin ta kasance mai kwantar da hankali, kamar lokacin da kuke son yin bacci, kuna ƙara tsawon fitar da iska, in ji Gerbarg.

Gwada shi: Zauna ko kwanta. Rufe idanunku kuma, kuna numfashi kusan numfashi biyar a minti daya ta hancin ku, a hankali ku hura kirga hudu sannan ku fitar da adadi hudu. Ƙara fitar da iska zuwa ƙidaya shida don kwantar da hankali.

Ƙarfafa Numfashi

Tsallake maganin kafeyin-wannan motsa jiki na numfashi yana motsa iskar oxygen, wanda ke tayar da hankalin ku da jikin ku, in ji Hall.

Gwada shi: Sanya hannu ɗaya akan kirji ɗayan kuma akan ciki. Dauki a takaice, staccato, numfasawa ta hancin ku, cika cikin ku. Yi numfashi da sauri da zurfi sama da kirga huɗu, dakata, sa'an nan kuma yi sauri fitar da bakinka. Yi 8-10 mai sauri, numfashi mai zurfi a minti daya na mintuna uku a lokaci guda. Tsaya idan kun sami walƙiya.

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