Mazano Okuita Dhiaphragmatic Breathing for Social Social Distress
Kufema kwemafupa , kana kufuridzira zvakadzama kubva pamucheka panzvimbo pebhokisi, inzira yekuzorodza uye kuderedza kushushikana kwemarudzi akasiyana-siyana. Kunyangwe isu tose tinogona kufema nenzira iyi, vashomanana vedu vanoita izvi zuva rega rega mumabasa edu ezuva nezuva.
Edzai muenzaniso uyu wekupema apo iwe uri munzvimbo yakachengeteka uye yakachengeteka kumba. Nenzira iyi, iwe uchave wakanyanya kushandisa nzira iyi kana uchitarisana nemamiriro ezvinhu anokonzera zviratidzo zvehutano hwehurombo hwevanhu (SAD) .
Kukosha Kwekudzikama Kwakadzama
Kufuridzira zvakadzika kunokubatsira kuti usapindura "kurwisa-kana-kupamba" mhinduro pamamiriro ezvinhu anonetsa. Mune mamiriro ezvinhu aya, miviri yako inotsvaga yakagadzirirwa yakakwirira, uye inofanidza moyo wako kuti urove nekukurumidza uye kufema kuwedzera. Nokuziva kuti unoziva kufema kwako uye kutarisa nekudzika kwayo nekukura, mukana wekukurira mukutya kana kushungurudzika kunorwiswa.
Nzira yekudzidzira kufema kufema
Kune avo vanotambura nehutano, taurirana nachiremba wako usati watanga chero rudzi rwekuzorodza kudzidzira muviri.
- Tsvaka nzvimbo yakanyarara isina zvipingamupinyi. Nhema pasi kana kugara pachigaro, kusunungura chero zvipfeko zvakaoma uye kubvisa magirazi kana vatengi. Zorora maoko ako mumakumbo ako kana pamaoko echigaro.
- Isa ruoko rumwe pamusoro pebhokisi rako repamusoro uye rumwe ruvoko mudumbu rako. Inhale, kutora kufema kwakadzika kubva pamimba yako sezvaunoverenga kune vatatu. Sezvaunowedzera iwe unofanirwa kunzwa kuti dumbu rako rinomuka. Ruoko rwako pachipfuva chako haufaniri kufamba.
- Pashure penguva pfupi, pfuurira kupfurikidza paunenge uchiverenga kune vatatu. Dumbu rako rinofanira kudonha pasi apo iwe uchibudisa.
- Rambai muenzaniso uyu wekufema kwemashoko kwemaminitsi mashanu kusvika gumi.
Mukuwedzera pane kutevera mirayiridzo iyi, funga kuteerera inzwi rekurekodha rakadai serusununguko MP3 audio file rakapiwa neYunivhesiti yeMcMaster iyo inosanganisira mazano ekuita kufema kwekufema.
Kushandiswa kwekurekodhwa kunotendera kukubvumira kunyatsozorodza uye kuisa pfungwa pahutano.
Zvipingamupinyi Zvokuita Kufuridza Kwakadzama
Kana iwe ukawana kuti iwe unodzokera kune kufema zvisina kufanira pasinei nokufema zvakadzika, zvinogona kunge iwe unoda kuti uite zvakawanda mumamiriro akasiyana. Edza kutora kirasi yegaga inokurudzira kufema kwakadzika kana kunyora kuti uve nepfungwa yekufungisisa. Kushandisa nzira dzakasiyana-siyana dzinosanganisira kufema kwakanyanya kuchakupa mikana yekudzidzira uye kutanga kutanga unyanzvi hwahwo.
Vaimbi uye Kuchema Kwakanyanya
Vanyori vanodzidziswa kufema zvikuru pavanoridza kunatsiridza inzwi rezwi ravo uye kutakura tune pasina kuputsa mukati. Nenzira imwecheteyo, vaimbi nevaridzi vanoridza zviridzwa zvemhepo vanogarawo nekutambudzika kwevanhu vanogona kubatsirwa nekuita kufema kwakadzika mumamiriro ezvinhu ekuderedza kuzvidya mwoyo.
Related Relaxation Exercises
Nzira dzakasiyana-siyana dzekuzorora dzinogona kushandiswa pamwe chete nokufema kwakadzika, zvakadai sokufambira mberi kwemisumbu yekuzorora, mifananidzo inotungamirirwa, uye autogenic kudzidziswa. Kana kufema kufema iwe pachako kusingaoneki kuchivandudza kushushikana kwako, funga kuverenga pamusoro uye nekuita mamwe maitiro. Iwe unogona kutowana muteereri wepaIndaneti kana wekune imwe nzvimbo uyo anogona kukutungamirira kuburikidza nemhando idzi dzekudzidzira.
A Quick Five-Minute Breath Exercise
Iye zvino zvaunenge uine hombe yekufema zvakasimba, ita kuti foni yako iende kamwe chete pazuva panguva yakakodzera. Apo inye yacho inopera, iyo ndiyo chiratidzo chako kuti udzidzise kufema zvakanyanya kwemaminitsi mashanu. Mushure mekunge maminitsi mashanu apera, ona kana iwe uchinzwa wakasununguka uye usingazvidyi mwoyo. Nokufamba kwenguva, inofanira kuva yakawanda yekufema nenzira iyi nguva yose.
Shoko Rinobva
Kunyatsonyoroka kubva pamucheka wako unyanzvi hwakadzidza. Kunyange zvazvo tiri vacheche isu tose tinoita izvi zvakasikwa, nekufamba kwenguva avo vane hanya vanofema zvishoma kubva pachifuva. Kana mushure mokunge muchiita kufema kwakadzika iwe uchiri kunetseka zvakanyanya, funga kubvunza chiremba wehutano hwepfungwa kana chiremba kuti uongorore uye kurapwa.
Sources:
Anxiety Treatment Australia. Kunononoka Kuputika Kuita Kuti Kuwedzere Kuzvidya Mwoyo uye Kutya.
Harvard Medical School. Tora Deep Breath
Harvard Medical School. Relaxation techniques. Kufuridzira kupfuti kunobatsira kubvisa kushushikana kwepfungwa.
> University of McMaster. Guided Relaxation CD.