Kupfupika kweBhethati Kunogona Kuva Chiratidzo Chinotyisa
Kuvhunduka kunokonzera chiratidzo chinonyanya kukosha chekutya chirwere . Izvi zvinowanzouya zvisingatarisirwi uye zvinoperekedzwa nekutya kwekunzwa kwepanyama, zvakadai sokupererwa kwepfungwa kana hyperventilation.
Chiitiko chekufema kwekufema kunogona kuva chiratidzo chinotyisa. Iwe unganzwa sokunge iwe usingakwanisi kufema kana kuwana mweya wakakwana mumapapu ako.
Vanhu vazhinji vanorondedzera iyo sekukuvadza, kunetseka kana kugunun'una.
Iwe unganzwa sokuti iwe ungapfuura kana kuti unogona kufa, izvo zvinongowedzera kutya kwako uye kuzvidya mwoyo. Vamwe vanhu vanoshushikana kuti vane chirwere chepachirwere chepfungwa, zvakadai sechirwere kana zvinetso zvemoyo. Zvisinei, kupfupika kwepfupa chiratidzo chinowanzovhiringidzika chekutya uye kazhinji hachiratidzi dambudziko guru rezvehutano.
Chii Chinokonzera Kupererwa Kwebhedha
Kupfupika kwemweya kunowanikwa panguva yekutyisidzira uye kushungurudzika kunowanzokonzerwa nekushandura mune muenzaniso wako wekupema. Kazhinji, isu hatizivi kufema kwedu. Apo kutya uye kushungurudzika zvinoitika, kufema kwedu kunogona kuwedzera kukura uye kunorambidzwa. Panzvimbo pokuzadza mapapu nemhepo yakakwana, kufema kwakakwana, tinotora nekukurumidza kufema.
Iyo inozivikanwa se hyperventilation, uku kufema-kufema kunokonzera carbon dioxide muzinga muropa kuderera. Kuderedza kabhoni dioxide kunogona kukonzera zviratidzo zvakawanda zvemuviri, zvakadai sekukomba uye kupera, kurwadziwa kwepfupa uye muromo wakaoma.
Hyperventilation inogonawo kukura kuva manzwiro ekushaya simba, chizunguzi, kuchena kwemavara uye kupesana. Munhu ane hyperventilating angatanga kutora nekukurumidza kuputika kwemhepo. Zvisinei, vanhu vakawanda vanongoratidzira zviratidzo zvishoma zve hyperventilation, zvakadai sokukanganiswa nekufema nokukurumidza.
Zvaunogona Kuita Kuti Uchengetedze Kupfupika kweBreathe
Chimwe chezvinhu zvinokosha zvikuru zvaunogona kuita kana iwe uchinetseka kufema kufema kuedza kusavhunduka, zvisinei kuti zvakaoma sei.
Kupfupika kwepfufu inonzwa kunotyisa. Zvisinei, kana iwe ukanyanya kutya uye uchizvidya mwoyo, iwe uri pangozi ye hyperventilating uye kuwedzerwa zvikuru kuwedzera kwekutyisa kwako. Nguva inotevera iwe uchinonoka kufema, gadzirira kurarama nemanzwiro ako epanyama uye pfungwa dzinoita kuti uzvidye mwoyo .
Kune nzira dzakawanda dzekutarisana nekutya kusangana . Zvakakosha kuti iwe usarudze nzira inofanirwa iwe uye iwe unoshandisa unyanzvi uyu nguva dzose. Kuti zvive nemigumisiro yakanakisisa, ita tsika yako yekuzorora nzira dzimwe nguva apo iwe usina kutyisa kurwisa. Nokuita uchiri kunyanya kusununguka, unenge wakagadzirira kushandisa sarudzo yako apo unonyatsoda iyo.
Kushanda Kunoita Kufuridzira Nokuda Kwishoma kweBreathe
Paunenge uine kupfupisa kwekufema, iwe uri kutora kufema uye kupisa kufema. Nzira yakanaka yekudzivisa muenzaniso uyu ndeyekudzidza kuti ungatora sei zvakadzika, zvakazara uye zvakakwana kufema. Kufuridzira zvakadzika kunogona kukubatsira kudzokera kune muenzaniso wako wekufema uye unogonawo kuva nekunakidza. Kuti udzoke kufema kwako pamugwagwa, tevera mazano ekutanga:
- Cherechedza mweya wako uye kuti wakashandura sei. Yeuka kuti iwe uri kutungamirirwa nekufema kwako.
- Isa maoko ako pachibvu chako. Iye zvino, nyora zvishoma nezvishoma mumhino dzako, uzadze ribcage yako nemhepo. Chinononoka kupfurikidza kuburikidza nemhino, uchicherechedza kuti nhengo yembambo inobvumirana sei.
- Dzokorora humwe hufema, kuverenga kusvika 10 sezvaunenge uchiita uye 10 sezvaunenge uchibudisa. Nemhepo imwe neimwe, edza kuvhara kusangana kupi zvako muchiso chako, mutsi, uye mapepa.
- Isa maoko ako padumbu rako. Gara uine kudzika kwako, kufema kufema. Tora kufema mukati uye uzadze dumbu rako nemhepo. Cherechedza kuti dumbu rako rinomuka sei mumaoko ako sezvaunoita uye kuti mutsara wako unobata sei mumutsana sezvaunoita. Dzorerazve mamwe mafema.
Sarudza zvishoma nemaminitsi mashanu kusvika ku10 pazuva kuti uite chiito ichi kufema.
Edza kuzviita apo iwe unomuka kuti uderedze kushungurudzika kwemanheru kana kuti usati warara kuti uwane zororo rakanaka usiku . Nokufema nechinangwa, unogona kukwanisa kutora chinotevera chekutyisidzira, kusanganisira kupfupika kwemhepo.
Zvimwe pamusoro pekufema maitiro .
Kutsvaka Rubatsiro Rwenyanzvi
Kunze pakuvandudza unhu hwako hwekugadzirisa unyanzvi, unofanirwa kugara uchishanyira chiremba wako kana mumwe mupi wehutano uyo anotora panic disorder. Iye achakwanisa kuziva kana kupererwa kwepfufu kunokonzerwa nekutya kwepfungwa kana kuti chirwere chakasiyana chechiremba.
Sources:
Bourne, EJ Kufunganya uye Phobia Workbook. 5th ed. 2011.
Davis, M., Eshelman, ER, & McKay, M. Relaxation & Stress Reduction Workbook, 6th ed . 2008.
Gungwa, BL Kutarisira Kushungurudzika: Mazano uye Nzira Dzeutano Nehutano, 7th Edition 2011