Horar da Jikin ku don jin Ƙarancin damuwa tare da wannan Motsa Jiki

Wadatacce

• Kun gano cewa yana yiwuwa a horar da jikin ku don rage damuwa. yaya?
• Yaya kuke yin wannan motsa jiki na numfashi don damuwa?
• Shin motsa jiki yana shafar wannan tsari kwata -kwata?
• Shin kwakwalwar ku tana amfana daga wannan motsa jiki na numfashi don damuwa, kuma?
• Me game da mutane suna tunanin ba su da lokaci?
• Bita don

Tafin hannu, gumi, tsere, da girgiza hannu suna da alaƙa da martani na zahiri don damuwa, ko ya zama ranar ƙarshe a wurin aiki ko wasan kwaikwayo a mashaya karaoke. Amma ya bayyana, za ku iya sarrafa yadda jikinku ke amsa damuwa - kuma duk yana farawa da zuciyar ku, in ji Leah Lagos, Psy.D., B.C.B., ƙwararren likitan ilimin likitanci kuma marubucin littafin. Zuciyar Zuciyar Hankali (Saya Shi, $16, bookshop.org).

M? Anan, Legas ta bayyana motsa jiki na numfashi don damuwa wanda zai taimaka muku samun nutsuwa a lokutan ƙalubale.

Kun gano cewa yana yiwuwa a horar da jikin ku don rage damuwa. yaya?

"Da farko, yana da amfani a fahimci abin da danniya ke yi muku ta fuskar ilimin lissafi. Yawan bugun zuciyar ku yana tsalle, kuma hakan yana aika siginar zuwa kwakwalwar ku don canzawa zuwa yanayin faɗa ko tashin jirgi. Ƙwayoyinku sun yi ƙarfi, kuma yanke shawarar ku ta lalace. .Anan ne canjin yanayin bugun zuciya (HRV) ke shigowa, wanda shine lokaci tsakanin bugun zuciya ɗaya da wani.

"Yadda kuke numfashi yana shafar HRV ɗinku, idan kuna numfashi, bugun zuciyar ku yana ƙaruwa, kuma lokacin da kuka fitar da numfashi, yana raguwa. Masu bincike da nake aiki da su a Rutgers sun gano cewa tsarin numfashi na minti 20 sau biyu a rana a cikin sauri. wanda aka fi sani da resonant, ko manufa, mita - kusan numfashi shida a cikin minti daya - na iya daidaita damuwa, rage yawan bugun zuciya da hawan jini, da ƙarfafa HRV. ci gaba da sauri da sauri, saboda kun horar da jikin ku don ba da amsa ta wannan sabuwar hanyar. Kimiyya ta nuna cewa wannan hanyar tana inganta yanayin ku, yana ƙara haɓaka hankali, yana taimaka muku bacci da kyau, yana ƙarfafa kuzari, kuma yana sa ku zama masu ƙarfin hali gaba ɗaya. " (Mai alaƙa: Abin da Na Koya Daga Gwajin Matsala a Gida)

Yaya kuke yin wannan motsa jiki na numfashi don damuwa?

"Abin da ke aiki ga mafi yawan mutane shine yin numfashi na daƙiƙa huɗu da fitar da numfashi na daƙiƙa shida ba tare da tsawaitawa ba. Fara ta hanyar numfashi a wannan ƙimar na mintuna biyu (saita saita lokaci). Fara ta hanyar shakar hanci ta hanyar fitar da numfashi ta hanyar lebe kamar yadda idan kuna busawa da abinci mai zafi.Kamar yadda hankalinku ke ƙidaya daƙiƙa huɗu a ciki, daƙiƙa shida, ku mai da hankali ga jin iskar da ke shiga ta hanci da fita ta bakinku.

Idan kun gama, yi lissafin yadda kuke ji. Mutane da yawa sun ce ba su da damuwa kuma sun fi faɗakarwa. Yi aiki don yin wannan numfashi na mintuna 20 sau biyu a rana, kuma bugun zuciyar ku zai zama ƙasa, wanda ke nufin zuciyar ku ba za ta yi aiki da ƙarfi ba, yin shi - kuma ku - ku kasance masu koshin lafiya gaba ɗaya. ”(BTW, even Tracee Ellis Ross mai son amfani da motsa jiki ne don rage damuwa.)

Shin motsa jiki yana shafar wannan tsari kwata -kwata?

"Yana yi. A zahiri, hanya ce ta hanyoyi biyu. Motsa jiki yana ƙarfafa HRV ɗin ku, kuma tsarin numfashi yana taimaka muku motsa jiki. Tun da zuciyar ku ba ta aiki da ƙarfi, kuna iya shiga cikin matakin motsa jiki iri ɗaya tare da Masu bincike a Rutgers sun yi nazari kan wannan, kuma sun yi hasashen cewa ga wadanda suka yi amfani da fasahar numfashi na minti 20, sau biyu a rana, akwai tasirin iska na biyu tare da motsa jiki, kuma ana isar da iskar oxygen da yawa. zuwa ga tsokoki na mutanen. Wannan yana nufin za su iya yin tsayi da ƙarfi."

Shin kwakwalwar ku tana amfana daga wannan motsa jiki na numfashi don damuwa, kuma?

"Ee. Kuna aika ƙarin iskar oxygen da kwararar jini zuwa kwakwalwar ku lokacin da kuke yin kowane zaman minti 20 na numfashi. Za ku lura da ƙarin haske da ƙarin maida hankali da mai da hankali. Za ku fi samun damar yanke shawara na haƙiƙa ba tare da maraba ba. Na yi imanin wataƙila ma zai iya taimaka wa kwakwalwar ku kaifi yayin da kuka tsufa - a zahiri, shine yankin mu na gaba na binciken HRV. "

Me game da mutane suna tunanin ba su da lokaci?

"Bincike ya nuna cewa haɗin minti 40 na numfashi a rana shine mabuɗin don sake mayar da martani ga damuwa na jikin ku. Ba za ku sami cikakkiyar fa'ida ba in ba haka ba. Yi la'akari da lokacin da za ku ajiye, da kuma yadda za ku ji dadi, lokacin da za ku iya barin damuwa cikin sauri kuma ku sami nutsuwa, ƙarin ƙarfin gwiwa, da kulawa, musamman a cikin waɗannan lokutan da ba a tabbatar da su ba. Sakamakon yana da kyau sosai."

Mujallar Shape, fitowar Nuwamba 2020

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