Kufambira mberi kwemaviri musimba ipfungwa yemuviri yepfungwa inosanganisira zvishoma nezvishoma kuputira uye ozorodza mushure mumwe nomumwe musumbu mumuviri. Zvaiwanzoshandiswa kupedza kushungurudzika, kufambira mberi kwemasimba kunonoka kunonzi kuwedzera kuziva kwako kwekunzwa kunobatanidza nehutambudzi (uye, zvakare, kunobatsira iwe kuziva uye kugadzirisa zvinokonzerwa nehupenyu hwezuva nezuva).
Zvechokwadi, tsvakurudzo dzakawanda dzinoratidza kuti nguva dzose tsika yekufambira mberi kwemasumbu kunonoka kunogona kubatsira kuchengetedza kushungurudzika kwako mukutarisa (pamwe nekubata zvinetso zvehutano zvine chokuita nehupfungwa zvakadai sokushaya hope uye kuzvidya mwoyo).
Nzira Yokudzidzira Nayo Kufambira Mberi Tsvina Relaxation
Kufambira mberi kwemaviri musimba kunonyanya kuitwa munzvimbo yakanaka uye munzvimbo yakanyarara isina zvipingamupinyi. Kutanga, simbisa misungo iri muchiso chako kwemaminitsi mashanu nekudzvinyirira maziso ako akavhara, kuchinya chiso chako, uye kuvhara jaya rako. Zvadaro, zorora chiso chako uye fema zvakasimba sezvaunonzwa uchinetseka kubva pamasumbu ako. Kufamba nemumwe muviri wako wose (kusanganisira maoko ako, maoko, mapepa, shure, mudumbu, mabheti, mahudyu, uye tsoka), dzokorora kuwirirana-kusununguka kutevedzana kweboka rimwe nerimwe remasumbu (rimwe boka remasumbu panguva imwe). Kana musikana chero upi zvake achiri kunetseka pamagumo ekufambira mberi kwako kwemaviri mushure mekuzorora, simbisa uye udzoke mushure meboka remasumbu kanenge katatu kakawanda.
Kubatsira Kwekufambira Mberi Relaxation
Tsvakurudzo dzinoverengeka dzinoratidza kuti kufambira mberi kwemasumbu kunonoka kungabatsira kuderedza kushungurudzika. Mukudzidza kwe2000 kubva ku Journal of Behavioral Medicine , somuenzaniso, vatsvakurudzi vakazarura vanozvipira 67 kumamiriro ezvinhu anokonzera mamiriro ezvinhu ndokubva vaita kuti vashandise kufambira mberi kwemaviri mushure mekunge vaine mimhanzi , kana kuti vatore chikamu muboka rinodzora.
Mhinduro yakaratidza kuti nhengo dzekufamba kwemaviri mushure mekuzorora dzakagadzikana kuzorora zvakanyanya (kusanganisira kuwedzerwa kudarika kwenhamba yemwoyo) kupfuura vamwe vose vari kudzidza. Imwe tsvakurudzo inoratidza kuti kufambira mberi kwemasimba kunofamba kunogonawo kubatsira kunyaradza kunetseka nekuderedza maitiro e-cortisol (hormone yakabudiswa mukudzvinyirira kushushikana).
Mukuwedzera, tsvakurudzo dzakawanda dzinoratidza kuti kufambira mberi kwemaviri musimba kunogona kubatsira vanhu vane zvimwe zvinetso zveutano. Somuenzaniso, chidzidzo che2003 kubva mumagazini inonzi Psychooncology chakawana kuti kufambira mberi kwemaviri musimba kwakabatsira kubvisa kuzvidya mwoyo nekuvandudza hupenyu huri pakati pevarwere vane makore makumi maviri nemashanu vari kurwara kanzera avo vachangobva kuvhiyiwa. Chidzidzo che2006 chakabudiswa mu Journal of Alternative uye Complementary Medicine , panguva iyo, yakaratidza kuti kufambira mberi kwemasuru kunonoka kunatsiridza hupenyu hwehupenyu uye kuderedzwa kweropa mukati mevanhu vane chirwere chemwoyo.
Kushandisa Progressive Muscle Relaxation for Health
Kunyange zvazvo kufambira mberi kwemasumbu kunofadza kungabatsira kuderedza kushungurudzika kwako, haufaniri kushandiswa sechinotsiva kurapwa kwemazuva ose mukurapa chero dambudziko rehutano. Kuzvibata uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Kana iwe uchida kushandisa kushanduka kwemisuru yekuzorora kunobatsira kutarisira chirwere chehutano chaihwo, taura nachiremba wako nezvekuisa mukati mako kuzvitarisira.
> Sources:
> American Medical Student Association. "Kufambira mberi kweMusumbu Relaxation."
> Cheung YL, Molassiotis A, Chang AM. "Migumisiro yeMusefu Okufambira Mberi Kugadzirisa Kudzidzira Kuzvidya Mwoyo Nehupenyu Hwokupedzisira Pashure pekuvhiya kweStoma muColorectal Cancer Varwere." Psychooncology. 2003 Apr-May; 12 (3): 254-66.
> Hui PN, Wan M, Chan WK, Yung PM. "Kuongororwa Kwemapurogiramu Maviri Okudzorera Kuvandudza, Qigong Kupfuurira Kufambira Mberi Kuvandudza, Mukuvandudza Unhu hweHupenyu MuVarwere veCardiac." J Altern Complement Med. 2006 May; 12 (4): 373-8.
> Pawlow LA, Jones GE. "The Impact of Abbreviated Progressive Muscle Relaxation pamusoro peSalivary Cortisol." Biol Psychol. 2002; 60 (1): 1-16.
> Pawlow LA, Jones GE. "The Impact of Abbreviated Progressive Muscle Relaxation pamusoro peSalivary Cortisol uye Salivary Immunoglobulin A (sIgA)." Appl Psychophysiol Biofeedback. 2005 Dec; 30 (4): 375-87
> Scheufele PM. "Migumisiro yekufambira mberi kwekufambisa uye zvekare zvemuziki pamitambo yekucherechedza, kudzikama, uye kunetseka kwepfungwa." J Behav Med. 2000 Apr; 23 (2): 207-28.