Menene hutun numfashi?

Wadatacce

• Numfashi don fadakarwa, shakatawa, ingantaccen hankali
• Ayyukan numfashi
• Misalan motsa jiki na motsa jiki
• An bayyana ma'anar numfashi
• Rawar iska ta Holotropic
• Menene ya faru yayin zaman numfashi na Holotropic?
• Sake sakewar numfashi
• Menene ya faru yayin zaman sakewar numfashi?
• Ci gaba da numfashi madauwari
• Clarity Breathwork
• Menene ya faru a wani taron Clarity Breathwork?
• Risks da shawarwari
• Tukwici da dabaru

Breathwork yana nufin kowane nau'in motsa jiki ko fasaha. Mutane galibi suna yin su don inganta lafiyar hankali, ta jiki, da ta ruhaniya. Yayin aikin numfashi zaka canza yanayin numfashin ka da gangan.

Akwai nau'ikan hanyoyin motsa jiki da yawa wadanda suka hada da numfashi ta hanyar da ta dace da tsari. Mutane da yawa suna ganin aikin numfashi yana inganta nishaɗi mai zurfi ko barinsu cikin kuzari.

Numfashi don fadakarwa, shakatawa, ingantaccen hankali

Mutane suna yin aikin numfashi saboda dalilai daban-daban. Gabaɗaya, ana tunanin kawo ci gaba a cikin yanayin motsin rai da kuma in ba haka ba mutane masu ƙoshin lafiya.

Mutane sun yi aikin motsa jiki zuwa:

• taimaka ci gaban kai tsaye
• bunkasa rigakafi
• aiwatar da motsin zuciyarmu, warkar da ciwo da damuwa
• bunkasa dabarun rayuwa
• haɓaka ko ƙara wayewar kai
• wadatar kerawa
• inganta alaƙar mutum da ƙwarewa
• kara karfin gwiwa, kwarjinin kai, da ganin girman kai
• kara farin ciki da farin ciki
• shawo kan ƙari
• rage damuwa da matakan damuwa
• saki mummunan tunani

Ana amfani da aikin numfashi don taimakawa don inganta batutuwa da dama da suka haɗa da:

• batutuwan fushi
• damuwa
• ciwo na kullum
• damuwa
• tasirin motsin rai na rashin lafiya
• baƙin ciki
• rauni da rikicewar tashin hankali (PTSD)

Ayyukan numfashi

Akwai hanyoyi da yawa na numfashi. Wataƙila kuna son gwada wasu dabaru daban-daban a kan lokaci don ganin wane nau'in da ya fi dacewa da ku kuma ya kawo kyakkyawan sakamako.

Nau'in aikin numfashi sun hada da:

• Shamanic Breathwork
• Nunawa
• Numfashin Canzawa
• Rawar iska ta Holotropic
• Clarity Breathwork
• Sake haihuwa

Yawancin aikace-aikacen tunani sun haɗa da umarnin don aikin numfashi mai mahimmanci. UCLA ta Mindful Awareness Research Center tana ba da wasu rikodin rikodin kyauta don aikin mutum. Sunkai tsakanin aan mintuna kaɗan zuwa mintuna 15.

Misalan motsa jiki na motsa jiki

Anan akwai wasu nau'ikan motsa jiki na motsa jiki waɗanda ake amfani dasu a cikin ayyuka daban-daban.

• shan iska
• numfashin diaphragmatic
• ya tabe baki yana huci
• 4-7-8- numfashi
• sauran numfashi na hanci

An bayyana ma'anar numfashi

Ka tuna da kalmar numfashi tana nufin dabarun numfashi daban-daban, shirye-shirye, da motsa jiki. Duk waɗannan darussan suna mai da hankali ne kan wayar da kanku game da shaƙar numfashi da iska. Wadannan darussan suna amfani da zurfin, maida hankali numfashi wanda yake daukar wani takamaiman lokaci.

A ƙasa, za mu ci gaba da ayyukan atishawa guda uku daki-daki don ku sami ra'ayin abin da shirye-shiryen da aka tsara daban suke.

Rawar iska ta Holotropic

Holotropic Breathwork fasaha ce ta warkarwa wacce ake nufi don taimaka maka tare da jimrewar motsin rai da ci gaban mutum. Holotropic Breathwork an kafa shi a cikin 1970s daga Dokta Stan Grof da Christina Grof, miji da mata biyu.

Burin: Kawo inganta rayuwarka, ta ruhaniya, da lafiyarka.

Menene ya faru yayin zaman numfashi na Holotropic?

• Jagoran kungiya. Yawancin lokaci ana yin zaman ne a cikin rukuni kuma sahihin likita ne.
• Numfashi mai sarrafawa. Za a shiryar da ku don yin numfashi a cikin saurin sauri don tsayayyen lokaci domin kawo sauye-sauyen jihohin hankali. Wannan za a yi a kwance.
• Waƙa. Kiɗa wani ɓangare ne na zaman numfashi na holotropic.
• Nuna tunani da tattaunawa. Bayan haka kuna iya jagorantar zana mandala kuma kuyi tattaunawa game da kwarewarku tare da ƙungiyar.

Sake sakewar numfashi

Leonard Orr ne ya kirkiro fasahar Nutsuwa ta sake haihuwa a Amurka. Wannan fasaha ana kiranta da suna Conscious Energy Breathing (CEB).

Masu tallafawa CEB sunyi la'akari da rashin sarrafawa, ko ƙuntatawa, motsin rai kamar suna da tasirin tasiri a jiki. Wannan na iya haifar da rauni ko kuma saboda motsin zuciyar yana da wahala ko zafi don magance shi a lokacin.

Tunani mai cutarwa ko yanayin ɗabi'a ko yadda mutum ya daidaita don amsa abubuwan da suka faru a duk rayuwarsu, ana ɗaukar abubuwan da ke ba da gudummawa don motsin zuciyar da ba a aiwatar ba.

Burin: Yi amfani da darussan numfashi azaman aikin warkar da kai don taimakawa mutane suyi aiki akan abubuwan da aka toshe da kuzari.

Menene ya faru yayin zaman sakewar numfashi?

• Jagora mai kwarewa. An shawarce ka da ka yi zaman sake haihuwa a karkashin kulawar ƙwararren malami.
• Numfashi mai zagayawa. Za ku shakata kuma kuyi amfani da abin da aka sani da numfashi mai haɗawa madauwari. Anan ne numfashin ku ke ci gaba ba tare da sarari ko riƙewa tsakanin numfashi ba.
• Amsawar motsin rai da jiki. A wannan lokacin zaku iya samun sakin zuciyar da za ku iya haifar da tawakkali da tunani. Ana kawo mummunan yanayin mummunan rauni a farfajiyar da za a bari ana yin sa ne don kawo kwanciyar hankali da kuma ƙwarewar sani.

Ci gaba da numfashi madauwari

Wannan nau'in numfashi ana yin shi ta amfani da cikakken, numfashi mai zurfi ba tare da riƙe numfashi ba. Numfashi na al'ada ya ƙunshi tsayar da yanayi tsakanin shaƙar numfashi da shaƙar iska. Ci gaba da shaƙar iska da iska suna haifar da "da'irar" na numfashi.

Clarity Breathwork

Ashanna Solaris da Dana DeLong (Dharma Devi) ne suka kirkiro fasahar Clarity Breathwork. Ya yi daidai da Rebirbir dabarun aikin numfashi. Wannan aikin yana tallafawa warkarwa da canzawa ta hanyar kawar da motsin zuciyar da aka toshe ta hanyar tasirin ilimin motsa jiki na sarrafa numfashin ku.

Ta hanyar irin wannan aikin numfashi, kuna yin madauwari ko ci gaba da numfashi. Ta hanyar aikin, zaku iya koyon samun wayewar kai na yanzu.

Kwallaye: Taimakawa warkarwa, sami matakan ƙarfin ku mafi girma, ƙwarewar ƙwarewar tunani ko ƙirar kirkira ta hanyar takamaiman hanyoyin numfashi.

Menene ya faru a wani taron Clarity Breathwork?

Kafin wani zama mai haske a bayyane zaka sami ganawa ko nasiha tare da mai koyarwar kuma saita niyyar zamanku. Zaka yi amfani da numfashi madauwari yayin da kake jagorantar zaman. Zama zai ƙare tare da lokacin rabawa.

Risks da shawarwari

Duk da yake akwai fa'idodi da yawa ga aikin numfashi amma akwai wasu haɗari ga dabarun da ya kamata ku sani. Koyaushe yi magana da likitanka kafin fara duk wani aikin numfashi, musamman ma idan kana da yanayin lafiya ko shan magunguna wanda aikin zai iya shafar su. Wannan ya hada da idan kana dauke da juna biyu ko masu shayarwa.

An ba da shawarar cewa kar kuyi aikin numfashi idan kuna da ɗayan masu zuwa:

• matsalolin numfashi
• maganganun zuciya da jijiyoyin jini
• hawan jini
• tarihin anerysms
• osteoporosis
• raunin da ya faru na kwanan nan ko tiyata
• mai tsanani alamun tabin hankali
• al'amuran hangen nesa

Concernaya daga cikin damuwa game da aikin numfashi shine cewa zaka iya haifar da hauhawar jini. Wannan na iya haifar da:

• hangen nesa
• canje-canje na fahimi
• rage gudan jini zuwa kwakwalwa
• jiri
• bugun zuciya
• jijiyoyin tsoka
• ringing a cikin kunnuwa
• tingling na extremities

Yin aiki ta hanyar rikodin rikodi, shirin, ko ƙungiya mai daraja na iya taimaka muku saurin kanku kuma ku sami mafi kyawun aikin numfashin ku.

Tukwici da dabaru

Kwarewar ku da aikin ku tare da aikin numfashi zai zama na musamman. Yi magana da mai ba da sabis na kiwon lafiya kafin yin kowane hanyoyin kwantar da numfashi. Wannan yana da mahimmanci musamman idan kuna da kowane yanayin kiwon lafiya ko shan magunguna.

Da zarar ka yanke shawarar wane nau'in numfashi kake so ka gwada, nemi mai aikin da zaka iya zama ɗaya ko fiye da shi. Zaka iya samun mai aiki ta hanyar duba yanar gizo ko ta hanyar neman shawarar kanka daga wani wanda ka yarda dashi.

Hankali lura yadda zakayi da duk wani dabaru na numfashi ka daina aikin idan kaga cewa kana fuskantar duk wani mummunan halayen.