Hanyar Buteyko wata dabara ce ta numfashi da ake amfani da ita don rage alamomin asma. A cikin wannan takardar, za ku gano wannan dabarar dalla -dalla, ƙa'idodin ta, motsa jiki na yau da kullun, tarihinta, fa'idodin ta, yadda ake horarwa, wasu motsa jiki kuma a ƙarshe, abubuwan hanawa.

Hanyar Buteyko wata dabara ce da aka kirkira don sarrafa asma da wasu cututtukan numfashi. Wannan dabarar tana kunshe da karancin numfashi. Kamar yadda abin mamaki yake, “numfashi da yawa” na iya haifar da matsalolin lafiya. Hare -haren asma wata hanya ce ta kare kai don magance karancin CO2 a jiki, in ji Dokta Buteyko. An sani cewa irin wannan rashi yana haifar da bayyanar spasm a cikin tsokar tsokoki na mashako, hanji da jijiyoyin jini. Bugu da ƙari, ana buƙatar mafi ƙarancin adadin CO2 don haemoglobin - wanda ke ɗauke da iskar oxygen a cikin jini kuma yana canja shi zuwa sel - don yin aikinsa yadda yakamata.

Don haka, idan akwai ƙarancin CO2, ƙwayoyin suna samun kansu cikin sauri cikin ƙarancin iskar oxygen. Don haka suna aika sigina zuwa cibiyar numfashi na kwakwalwa wanda nan da nan ya ba da umarnin yin numfashi da yawa. Don haka mugun da'irar ta shiga: mutumin da ke fama da ciwon asma yana numfasawa da zurfin zurfi da sauri don samun ƙarin iskar oxygen, amma yana ƙara yawan iskar carbon dioxide, yana hana haɗuwar oxygen, wanda ƙofar zata yi numfashi da zurfi ... Daga inda ƙarshe na Dokta Buteyko cewa asma za ta zama sakamakon rashi na CO2 wanda ya haifar da hauhawar jini.

Babban ka'idoji

Yawancin lokaci ana tunanin asma a matsayin kumburin huhu wanda ba a san dalilin sa ba. Maimakon haka, a cewar Dakta Buteyko, cuta ce ta numfashi wanda za a iya rage alamominsa ta hanyar gyara tsarin numfashi. Dangane da ka'idar sa, hauhawar hauhawar jini shine sanadin fuka da sauran cututtuka daban -daban, ba kawai numfashi4 ba. Buteyko ba yana magana ne game da hauhawar hauhawar jini mai ƙarfi ba, amma a hankali yana ɓarkewa da rashin sani, ko yawan wuce gona da iri.

Mutum mai lafiya yana numfashi lita 3 zuwa 5 na iska a minti daya. Yawan numfashi na mai ciwon asma yana daga 5 zuwa 10 lita a minti daya. Wannan haɓakar haɓaka ba za ta zama mai isa ba don haifar da tashin hankali ko asarar sani, amma zai haifar da fitar da carbon dioxide (CO2), kuma a sakamakon haka rashi na CO2 a cikin huhu, jini da gabobi.

Motsa jiki na al'ada a cikin hanyar Buteyko

1. Shan bugun farko. Zauna cikin kwanciyar hankali tare da baya kai tsaye a wuri mai nutsuwa. Takeauki bugun bugunsa na daƙiƙa 15, ninka sakamakon ta 4 kuma rubuta shi. Yana aiki kawai don “saka idanu” tasirin aikin motsa jiki na numfashi.

2. Karya iko. Yi numfashi cikin nutsuwa (ta hancin ku ba ta bakin ku ba) na dakika 2, sannan numfashi na dakika 3. Sannan riƙe numfashin ku, ɗora hanci da ƙidaya seconds. Lokacin da kuke da alamun ƙarewar iska (kada ku jira su shaƙa!), Lura tsawon lokacin hutun saka idanu. Wannan aikin yana ba da kimantawa na yanayin hauhawar jini. A cewar Dakta Buteyko, mutumin da ke da numfashi na al'ada ya kamata ya iya riƙe irin wannan hutu fiye da daƙiƙa 40.

3. Numfashi mara zurfi. Tsaya bayanka a mike, rage jinkirin numfashinka ta hanyar sassauta tsokar kirji da sarrafa numfashinka ta cikin ciki. Yi wannan numfashi na mintuna 5, a kula don kiyaye numfashin ruwa sosai. Bayan 'yan lokuta, wannan hanyar numfashi na iya zama wani ɓangare na rayuwar yau da kullun: a wurin aiki, tuki mota, karatu, da sauransu.

4. Karya iko. Breakauki hutun kulawa kuma ku lura da lokacin sa. Ta fi tsayi fiye da abin da aka gani a mataki na 2. Bayan wasu zama, sai ta sake kwanciya.

5. Shan bugun karshe. Auki bugunsa kuma rubuta shi. Yakamata ya yi ƙasa da abin da aka gani a mataki 1. Bayan sessionsan zaman, ya kamata ya zama a hankali daga matakin farko.

6. Kula da yanayin jiki. Lura da yanayin jikin ku, kuna mamakin ko kuna jin zafi a jikin ku, idan kuna jin nutsuwa, da dai sauransu Yakamata tasirin numfashi mara zurfi ya kasance yana hucewa. Idan ba haka ba, mai yiwuwa ana yin aikin sosai.

Dangane da sakamakon wasu binciken kimiyya, wannan hanyar za ta ba da damar:

Taimaka wa maganin asma

Sakamakon wasu gwaje -gwajen asibiti sun nuna cewa hanyar Buteyko na iya rage alamomin asma da ƙarar iskar da ake busawa a minti ɗaya, inganta ingancin rayuwa da rage shan magunguna sosai. Koyaya, idan aka kwatanta da ƙungiyoyin sarrafawa, ba a lura da wani tasiri mai mahimmanci ba game da hauhawar hauhawar jini da ayyukan huhu (matsakaicin ƙarar ƙarewa a cikin 1 na biyu da kwararar ƙarewar ganiya). Marubutan sun kammala da cewa ba wanda zai iya cewa da tabbaci game da tasirin hanyar Buteyko.

Tun bayan wannan bita na adabin kimiyya, sauran binciken sun nuna tasirin wannan dabarar wajen maganin asma. Misali, a cikin 2008, ƙungiyar masu binciken Kanada sun kwatanta tasirin hanyar Buteyko da na shirin motsa jiki a cikin manya 119. Mahalarta, bazuwar sun kasu kashi 2, sun koya ko dai fasahar Buteyko ko kuma motsa jiki na motsa jiki. Sannan dole ne su dinga yin atisaye na yau da kullun. Bayan watanni 6, mahalarta ƙungiyoyin biyu sun nuna irin wannan haɓakawa a cikin sarrafa asmarsu (daga 2% da farko zuwa 40% don Buteyko, kuma daga 79% zuwa 44% don ƙungiyar ilimin motsa jiki). Bugu da ƙari, mahalarta ƙungiyar Buteyko sun rage yawan shan magunguna (corticosteroids).

Inganta numfashin mutane don shirya su don ƙoƙari

Dr Buteyko ya kuma yi iƙirarin cewa hanyar sa na iya zama da amfani ga duk wanda ke amfani da numfashin sa sosai, ko mawaƙa ne, 'yan wasa ko mata yayin haihuwa. Babu ɗayan waɗannan maganganun, duk da haka, waɗanda aka buga batun binciken kimiyya har zuwa yau.

A cewar kwararru na hanyar Buteyko, matsaloli daban -daban na kiwon lafiya na iya haifar da hauhawar hauhawar jini kuma a rage ta wannan hanyar, wannan zai zama mai inganci musamman ga hare -haren firgici, snoring, rhinitis, sinusitis na kullum ...

Horarwa a cikin hanyar Buteyko

Akwai karancin malamai a kasashen da ake magana da Faransanci. Ga waɗanda ke son koyan dabarun ba tare da halartar aji ba ko waɗanda ke zaune a yankin da babu mai ilimin hanyoyin kwantar da hankali, yana yiwuwa a yi oda kaset ɗin sauti ko bidiyo wanda ke bayanin hanyar. Ana koyar da hanyar a cikin zama na 5 a jere na yau da kullun wanda ke gudana daga awa 1 mintuna 30 zuwa awanni 2. Baya ga bayanin ka'idar, kuna koyon yadda ake sarrafa numfashin ku a cikin kowane yanayi: ta hanyar magana, tafiya, cin abinci, motsa jiki har ma da bacci (tare da tef ɗin madogara na microporous a bakin don numfashi ta hanci cikin dare). Likitoci suna ba da shawarar yin darussan sau 3 a rana don watan da ke biye da hanya: mintuna 40 kowane lokaci na manya, mintuna 15 ga yara. Yawan darussan a hankali yana raguwa daga baya. Yawancin lokaci, bayan watanni 3, manya suna yin motsa jiki sau ɗaya a rana na mintuna 1, yara kuma na mintina 15. Za a iya haɗa motsa jiki cikin ayyukan yau da kullun yayin kallon TV, a cikin mota, ko karatu.

Ayyuka daban -daban na hanyar Buteyko

Akwai darussan da yawa masu sauƙi don aiwatarwa, waɗanda za a iya yi a cikin saiti. Kamar yadda aka bayyana a sama, akwai dakatarwar sarrafawa, numfashi mara zurfi, amma kuma matsakaicin ɗan hutu da tsawan tsawa.

Matsakaicin hutu: wannan motsa jiki ya ƙunshi riƙe numfashin ku gwargwadon iko ba tare da wuce gona da iri ba. Daga nan yana da kyau a hankali numfashi.

Tsawaitaccen ɗan hutu: anan zamu ɗauki ɗan dakatarwa sannan mu riƙe numfashinmu gwargwadon ƙimar dakatarwar sarrafawa. Idan wannan yana ƙasa da 20, ƙara 5, idan yana tsakanin 20 zuwa 30, ƙara 8, tsakanin 30 da 45 ƙara 12. Idan dakatarwar sarrafawa ta wuce 45, ya kamata a ƙara 20.

Zama gwani

Cibiyar Buteyko Institute of Breathing and Health Inc (BIBH) a Ostiraliya tana wakiltar likitocin da ke koyar da Hanyar Buteyko a duniya. Wannan ƙungiya mai ba da riba ta haɓaka ƙa'idodin koyarwa don hanya gami da ƙa'idodin ɗabi'a.

Gabaɗaya, horon yana ɗaukar watanni 9, gami da watanni 8 na darussan wasiƙa da 1 mai tsananin ƙarfi tare da mai kula da izini. Masu ilimin likitanci suna koyan taimakawa mahalarta yayin atisaye. Suna kuma nazarin ilimin halittar jiki na tsarin numfashi, rawar magunguna da tasirin tsayuwa akan numfashi.

Contraindications na hanyar Buteyko

Wasu atisaye ba su dace da mutanen da ke fama da hawan jini, farfadiya ko ciwon zuciya ba.

An kirkiro fasahar a Rasha a cikin shekarun 1950 ta Dr. Konstantin Pavlovich Buteyko (1923-2003). Wannan likitan ya lura yayin aikin sa cewa yawancin asthmatics suna da yanayin numfashi mara aiki. Lokacin hutawa, sun yi numfashi cikin sauri da zurfi fiye da matsakaicin mutum, kuma a lokacin kwacewa, sun nemi su ƙara shakar iska, wanda da alama yana ƙara lalata yanayin su maimakon inganta shi. Don haka Dr Buteyko ya ba da shawarar cewa wasu daga cikin majinyatan sa su rage yawan yawan numfashin su. Asmarsu da alamun hauhawar jini sun ragu sosai, kamar yadda amfani da magunguna ke yi. Daga nan likitan Rasha ya kirkiro wata hanya don koyar da ilimin asma don yin numfashi mafi kyau da ƙasa.