Darasi na Numfashi don Increara ƙarfin huhu

Wadatacce

• 1. Numfashin Diaphragmatic
• 2. La'anannun-lebe yana numfashi
• Nasihu don kiyaye huhunku lafiya

Bayani

Yawan huhun ku shine adadin iskar da huhun ku zai iya riƙewa. Yawancin lokaci, ƙarfin huhunmu da aikin huhu yawanci suna raguwa a hankali yayin da muke tsufa bayan shekarunmu na 20.

Wasu yanayi kamar cututtukan huhu na huhu (COPD) na iya saurin haɓaka waɗannan ragin cikin ƙarfin huhu da aiki. Wannan yana haifar da wahalar numfashi da gajeren numfashi.

Abin farin ciki, akwai atisayen da zasu iya taimakawa da haɓaka da haɓaka ƙarfin huhu, yana sauƙaƙa don kiyaye huhunku lafiya da samun jikin ku oxygen da yake buƙata.

1. Numfashin Diaphragmatic

Numfashin Diaphragmatic, ko "numfashin ciki," yana ɗaukar diaphragm, wanda yakamata yayi yawancin ɗaukar nauyi idan yazo da numfashi.

Wannan dabarar tana taimakawa musamman ga mutanen da ke da COPD, saboda diaphragm ba shi da tasiri a cikin waɗannan mutane kuma ana iya ƙarfafa shi. Dabarar da aka fi amfani da ita yayin jin hutawa.

Idan kana da COPD, tambayi likitanka ko likitan kwantar da hankali don nuna maka yadda zaka yi amfani da wannan aikin don kyakkyawan sakamako.

Dangane da Gidauniyar COPD, ya kamata ku yi waɗannan don yin numfashin diaphragmatic:

1. Shakata kafadun ka ka zauna ko ka kwanta.
2. Sanya hannu daya akan cikin ka, daya kuma akan kirjin ka.
3. Sha iska ta cikin hanci na dakika biyu, jin iska na motsawa zuwa cikin cikinka kuma jin cikinka ya fita. Ciki yakamata ya motsa fiye da kirjinka.
4. Numfashi na dakika biyu ta cikin leɓunan da aka toshe yayin matse cikin ciki.
5. Maimaita.

2. La'anannun-lebe yana numfashi

Numfashin laɓɓannu na iya rage jinkirin numfashinka, yana rage aikin numfashi ta hanyar buɗe hanyoyin hanyoyinka tsawon lokaci. Wannan ya sauƙaƙa don huhu suyi aiki kuma yana inganta musayar oxygen da carbon dioxide.

Wannan motsa jiki yana da sauƙin sauƙi ga masu farawa fiye da numfashin diaphragmatic, kuma zaka iya yinshi a gida koda kuwa babu wanda ya nuna maka yadda. Ana iya yin aiki da shi a kowane lokaci.

Don yin amfani da dabarar numfashin lebe:

1. Sha iska a hankali ta hancinka.
2. Sanya leɓunku, kamar suna ihu ko suna gab da busa wani abu.
3. Numfasawa tayi ahankali kamar mai yuwuwa ta lebban lebba. Wannan zai ɗauki aƙalla sau biyu muddin yana numfashi.
4. Maimaita.

Nasihu don kiyaye huhunku lafiya

Rigakafin shi ne mafi kyawun magani, kuma yin aiki don kiyaye huhunka lafiya ya fi inganci fiye da ƙoƙarin gyara su bayan wani abu ya faru. Don kiyaye huhu lafiya, yi abubuwa masu zuwa:

• Dakatar da shan sigari, kuma guji shan taba sigari ko abubuwan da ke ɓata mahalli.
• Ku ci abinci mai wadataccen antioxidants.
• Samun rigakafi kamar allurar rigakafin mura da rigakafin ciwon huhu. Wannan na iya taimakawa rigakafin cututtukan huhu da inganta lafiyar huhu.
• Motsa jiki akai-akai, wanda zai iya taimakawa huhunka yayi aiki yadda yakamata.
• Inganta ingancin iska a cikin gida. Yi amfani da kayan aiki kamar matatun iska na cikin gida kuma ku rage abubuwan da ke gurɓata su kamar ƙanshin roba, ƙamshi, da ƙura.