Hannun numfashi: yadda ake rage damuwa da kanku

Numfashi da damuwa

An yi amfani da mu don tunanin cewa damuwa na yau da kullum yana haifar da motsin zuciyar da ba a warware ba ko kuma abubuwan da ke waje: matsalolin aiki, a cikin kudi, a cikin dangantaka ko tare da yara. Sau da yawa yana faruwa. Duk da haka, waɗannan abubuwan sun yi nisa da su kaɗai kuma wasu lokuta ba mafi mahimmanci ba. Yana iya zama cewa zuwa wurin masanin ilimin halayyar dan adam bai isa ya warke ba. 

Yulia Rudakova, mai ba da horo a cikin aikin jijiya ta ce "Tsarin juyayi ya fi kayyade lafiyarmu." - A kan yanayinta ne lafiyar jiki da ta dabi'a ta dogara - a irin yanayin da muke tashi da safe, abin da muke ji a rana, yadda muke barci, yadda yanayin cin abinci yake aiki. Duk wannan an ƙaddara ta hanyar yanayin jiki na kwakwalwa. Don haka, lokacin da damuwa ya haifar da cortisol, wanda ke lalata ƙwayoyinsa da ke da alhakin ƙwaƙwalwar ajiya da tunani mai zurfi. Amma akwai wani abu kuma wanda ke da tasiri mai mahimmanci akan aikin tsarin jin tsoro. Numfashi ne."

Yadda ake numfashi daidai

Neuron shine babban tantanin halitta na tsarin jin tsoro. Yana iya aiki da kyau kuma yana aiki kawai idan ya sami isasshen man fetur - oxygen. Yana shiga jiki ta hanyar numfashi, wanda muke fahimta a matsayin wani abu na atomatik. Don haka shi ne, kawai ayyuka na atomatik ba koyaushe suke aiki daidai ba.

"Komai bakon abu zai iya yin sauti, 90% na mutanen duniya ba su san yadda ake numfashi da kyau ba. Yulia Rudakova bayanin kula. Bari mu fara da gaskiyar cewa kana buƙatar numfashi mai zurfi. Ba kamar yadda muka saba yi a lokacin ganawa da likita ba: muna shakar da ƙarfi tare da ɓangaren sama na kirji, yayin da muke ɗaga kafaɗunmu sama. Numfashi mai zurfi shine lokacin da diaphragm ke aiki, kuma kafadu sun kasance a wurin.

Yana da damuwa wanda ke canza hanyar numfashi daga diaphragmatic zuwa na sama - kirji. Wannan tsari da sauri ya zama tushen kuma ya zama al'ada. 

"Bai kamata a ji ko ganin numfashi mai zurfi ba," in ji Yulia Rudakova. Lao Tzu ya kuma ce: "Cikakken mutum yana da irin wannan numfashi kamar bai shaka ba." 

Amma a kula. An kwatanta numfashin diaphragmatic a matsayin numfashin ciki. Wannan ba gaskiya bane gaba ɗaya, saboda an haɗa diaphragm a kewayen dukan kewayen ƙirjin. Lokacin da muka numfasawa daidai, kamar an hura balloon ciki: gaba, zuwa gefe da baya.

"Akwai wani kuskure," in ji Yulia Rudakova. - Ga alama a gare mu: sau da yawa muna numfashi, yawan iskar oxygen da muke samu, amma duk abin da akasin haka. Domin iskar oxygen ya isa ga ƙwayoyin kwakwalwa, dole ne a sami isasshen adadin carbon dioxide a cikin jiki. Adadinsa yana raguwa lokacin da muke numfashi akai-akai. Oxygen a cikin wannan yanayin ba zai iya shiga cikin sel ba, kuma mutum yana cikin yanayin hawan jini, kuma tsarin jin tsoro yana shan wahala. Don haka yana da matukar muhimmanci numfashin ya kasance a hankali kuma fitar da numfashi ya fi tsayi fiye da shakar.” 

An raba tsarin juyayi mai cin gashin kansa zuwa mai tausayi da parasympathetic. Mai tausayi yana da alhakin rayuwa kuma ana kunna shi lokacin da muke cikin haɗari. Muna numfashi da sauri, hawan jini yana tashi, jini yana fita daga gastrointestinal tract kuma ya shiga cikin gabobin jiki, cortisol da sauran hormones na damuwa suna samar da su.

Bayan gogaggun motsin zuciyarmu, tsarin jin daɗin parasympathetic dole ne ya fara aiki don a iya dawo da duk abubuwan da suka lalace na jiki. Amma idan ba mu san yadda ake numfashi da kyau ba, to, muna tilasta tsarin juyayi mai tausayi da dukan jiki don yin aiki don lalacewa kuma mu fada cikin mummunar da'ira. Sau da yawa muna numfashi, yawan aiki da tausayi, yawan aiki da tausayi, yawancin mu mu shaka. A wannan yanayin, jiki ba zai iya zama lafiya na dogon lokaci ba. 

Zamu iya bincika da kanmu nawa aka yaye jikinmu daga isassun matakin carbon dioxide.

• Don yin wannan, kuna buƙatar zama tare da madaidaiciyar baya kuma ku ɗauki numfashi mai natsuwa ta hancin ku. Kada ku ɗaga kafaɗunku, gwada numfashi da diaphragm ɗin ku.

• Bayan fitar da numfashi, ka rike hancinka da hannunka sannan ka kunna agogon gudu.

• Kuna buƙatar jira sha'awar farko ta zahiri don shayarwa, wanda za'a iya jin bugun diaphragm, sannan kashe agogon agogon kuma ku ga sakamakon.

40 seconds ko fiye ana ɗauka mai kyau. Ya kasance kasa da 20? Jikin ku yana cikin damuwa kuma kuna da yuwuwar haɓaka iska. 

"Lokacin da muka riƙe numfashinmu, carbon dioxide ya fara tashi," in ji Yulia Rudakova. “Oxygen da ke cikin jini ya ishe mu kada mu yi numfashi na kusan minti daya, amma idan tsarin jijiyarmu ta kasa saba da matakin carbon dioxide na yau da kullun, sai ya fahimci girmansa a matsayin babban hadari kuma ya ce: me kake, bari mu shaka. nan ba da jimawa ba, za mu shaƙa yanzu!” Amma ba ma bukatar mu firgita. Kowa zai iya koyon numfashi.

Batun aiki

Wata hanya don bincika idan jikinka yana samun isashshen iskar oxygen shine a ƙidaya yawan numfashi a cikin minti daya. "A cikin kafofin kiwon lafiya, za ku iya samun bayanin cewa 16-22 numfashi shine al'ada," in ji Yulia Rudakova. "Amma a cikin 'yan shekarun nan, yawancin bincike da bayanai na kimiyya sun bayyana cewa yana da jinkirin numfashi wanda ke da tasiri mai amfani ga jiki: yana rage zafi da damuwa, yana inganta iyawar fahimta, kuma yana inganta aikin numfashi, zuciya da jijiyoyin jini, kuma tsarin juyayi. Saboda haka, a hutawa, hawan numfashi 8-12 ya fi kyau. "

Ga mutane da yawa, jinkirin numfashi na iya zama da wahala sosai, amma bayan lokaci, rashin jin daɗi zai fara wucewa, babban abu shine horarwa.

Yawan motsa jiki na numfashi

• Yi numfashi na daƙiƙa 4 kuma fitar da numfashi na 6.

• Idan ba za ku iya sarrafa ba, fara da daƙiƙa 3 don duka numfashi da numfashi.

• Tabbatar da tsawaita fitar da numfashi na tsawon lokaci.

• Yi motsa jiki sau 2 a rana don minti 10.

"Numfashin irin wannan yana kunna jijiyar vagus," in ji mai horar da neuroscience mai aiki. - Wannan shi ne babban tashar parasympathetic, ya haɗa da sashin tsarin juyayi na atomatik, wanda ke da alhakin farfadowa da shakatawa.

Idan kuna da matsala yin barci, yana da matukar taimako don yin wannan motsa jiki kafin barci. Kuma ku tuna shaƙa ta hanci! Ko da a cikin wasanni tare da tsalle-tsalle mai sauƙi ko wani nauyin da ba shi da karfi sosai. Wannan yana ba ku damar daidaita kwakwalwa da sauran gabobin tare da ƙarin iskar oxygen.

Ƙwaƙwalwar tsohuwar da kuma hare-haren tsoro

A cikin lokuta masu wahala na rayuwa musamman, jikinmu ba zai iya jurewa tsananin motsin rai ba. Idan a lokaci guda yana cikin yanayin hawan jini, yiwuwar harin tsoro yana ƙaruwa. Amma duk da haka, tare da taimakon aiki a kan tsarin jin tsoro, za ku iya kusan nan take taimaka wa kanku kuma ku rage maimaita hare-hare a nan gaba.

"Kwakwawarmu tana cikin yanayin kasu kashi sabuwa da tsoho," in ji mai koyar da ilimin jijiya mai aiki. "Ayyukan da suka fi girma masu juyayi suna rayuwa a cikin sabuwar kwakwalwa - abin da ke bambanta mutane da dabbobi: sani, tsarawa, sarrafa motsin rai.

Tsohuwar kwakwalwa wani doki ne da ba a karye ba wanda, a cikin lokutan hadari, ya wargaje daga reins, ya ruga zuwa cikin steppe kuma ba ya fahimtar abin da ke faruwa. Ba kamar mahayinsa ba - sabuwar kwakwalwa - tsohuwar tana amsawa da saurin walƙiya a cikin yanayin gaggawa, amma yana da matukar wahala a kwantar da ita. Don haka yana iya yin abubuwa da yawa na wauta." 

Sauran bai dame shi ba. Koyaya, zamu iya kunna sabuwar kwakwalwa da kanta don murkushe ayyukan tsohuwar. Misali, tare da taimakon ayyuka masu ma'ana.

“A zahirin zamani, wannan ya ma fi sauƙi. Akwai wasanni na musamman akan wayar, "Yulia Rudakova hannun jari. - Daya daga cikinsu shi ne wasan «Stroop sakamako», wanda taimaka wajen kunna gaban lobe. Gwada kunna shi na ƴan mintuna kaɗan kuma za ku ji kamar harin firgita ya tafi. Wasan yana da amfani ba kawai ga mutanen da ke fuskantar harin firgita ba, yana kawar da damuwa na baya a cikin kowane mutum. Ya isa a kunna shi minti 10 a rana. Idan muna waya, to tare da fa'ida.

_{Rubutu: Alisa Poplavskaya}