Ukuba umamele uBrené Brown, unjingalwazi wophando owakhe TedTalk kwi Ukuba sesichengeni kuye kwangena kwintsholongwane (into ekufuneka uyibukele), usenokuba umvile ekhankanya ukuphefumla kwakhe. Uyisebenzisa ngokwakhe ukuzola xa, ngamazwi akhe, i-sh*t ibetha ifeni. Ke ewe, iyasebenza. Kodwa uBrown, oqhubeka nokufunda ukuba sesichengeni, inkalipho, ukufaneleka kunye neentloni, ngumphandi entliziyweni. Kwaye ngelixa wayefunda ukomelela kunye nabantu abaphila ngokuzimisela, wafumanisa ukuba banento ebalulekileyo abafana ngayo: Baziqhelanisa nokuqaphela kunye nokuphefumla nzulu. Kwaye into entle kuthi, ukuphefumla kwesikwere kunokukhokelela ekucingeni, kwaye kulula kakhulu ukuyenza.
Yintoni ukuphefumla kwesikwere?
Eyaziwa nangokuthi ibhokisi yokuphefumla, ukuphefumula kwe-4x4 okanye ukuphefumula kwe-square, ukuphefumla kwesikwere luhlobo lomsebenzi wokuphefumula we-diaphragmatic-aka ukuphefumula okunzulu usebenzisa i-diaphragm yakho, egcwalisa imiphunga yakho nge-oksijini yomoya ngakumbi kunokuphefumula kwesifuba esinzulu. Ngoku ka UPapasho lwezeMpilo lwaseHarvard , Ukuphefumla okunzulu kwesisu kukhuthaza utshintshiselwano olupheleleyo lwe-oxygen-oko kukuthi, urhwebo olunenzuzo lwe-oksijini engenayo ye-carbon dioxide ephumayo. Akumangalisi ukuba, inokucothisa ukubetha kwentliziyo ize ithobe okanye izinze uxinzelelo lwegazi.
Ibali elide elifutshane, olu hlobo lokuphefumla lubonakaliswe ngokwesayensi ukuba luyanceda kwandisa ukuzola kunye nokugxila kwaye unciphise uxinzelelo, ukudakumba kunye nexhala -kwanomkhosi uyawufundisa ukunceda kuxinzelelo lweemvakalelo ezinxulumene noxinzelelo. Kwakhona yindlela enhle yokuziqhelanisa nokuqaphela.
Ndingaziqhelanisa njani nokuphefumla kwesikwere?
Okokuqala, phefumla ngokuqhelekileyo (oko kulula-ukuba ufunda oku mhlawumbi uyenza kakade!). Emva koko phefumlela ngeempumlo zakho kwaye ukhuphe ngomlomo wakho. Qinisekisa ukuba isisu sakho sanda njengoko uphefumla kwaye ucinezela njengoko ukhupha; oku kukuphefumla kwe-diaphragmatic kuba usebenzisa i-diaphragm yakho! Thatha umzuzwana ucinge ngomjikelo ngamnye wokuphefumla. Njengoko uhlala uqaphela ukuphefumla kwakho, sele uqhelisela ingqondo. Kumjikelo wakho olandelayo, qalisa ukuphefumla kwesikwere:
- Ukuphefumlela empumlweni ukubala ezine (1, 2, 3, 4)
- Bamba umoya wakho ukubala ezine (1, 2, 3, 4)
- Ukuphefumla ngomlomo wakho ukubala ezine (1, 2, 3, 4)
- Misa ubambe ubalo lwesine (1, 2, 3, 4)
- Phinda
Ndingaziqhelanisa nini ukuphefumla okwekwere?
Ukuhamba, ngaphambi kokulala, kwishawari, uhleli kwidesika yakho-naphi na! Ukuziqhelanisa nokuphefumla isikwere xa ungekho kwimeko yoxinzelelo kubaluleke kakhulu ekucingeni, kwaye kuya kukulungiselela ukuba ukwenze xa zi kwimeko enzima, nokuba yintlanganiso enoxinzelelo okanye yingxaki yokwenyani. Njengoko uBrené Brown esitsho, kufuneka sihlakulele ukomelela, kwaye le yenye yendlela elula yokwenza oko.
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