Kana iwe wakateerera Brené Brown, purofesa wekutsvagisa ane TedTalk on kusadzivirirwa kwakaenda nehutachiona (inofanirwa-kutarisa), unogona kunge wakanzwa achitaura nezve kufema kweskweya. Anozvishandisa pachake kudzikama apo, mumashoko ake, sh*t inorova fan. Saka hongu, anecdotally inoshanda. Asi Brown, anoenderera mberi nekudzidza kusagadzikana, ushingi, kukodzera uye kunyara, muongorori pamwoyo. Uye achidzidza kusimba uye vanhu vanogara vakashinga, akaona vaine chinhu chakakosha zvakafanana: Vanodzidzira kufunga uye kufema kwakadzika. Uye chinhu chakanaka kwatiri, kufema kwakaringana kunogona kutungamira mukurangarira, uye zviri nyore kuita.
Chii chinonzi square breathing?
Iyo inozivikanwawo sebhokisi rekufema, 4x4 kufema kana mana-chikamu kufema, square breathing imhando ye diaphragmatic breathing work-aka deep breathing uchishandisa diaphragm yako, iyo inozadza mapapu ako nemweya weokisijeni zvakakwana kudarika kufema kwechipfuva. Maererano ne Harvard Health Publishing , Kufemera mudumbu kwakadzika kunokurudzira kuchinjana kweokisijeni yakazara-ndiko kuti, kutengeserana kunobatsira kweokisijeni inouya yekubuda kabhoni dhaikisaidhi. Hazvishamisi kuti inogona kuderedza kurova kwemwoyo uye kuderedza kana kudzikamisa BP.
Nyaya refu ipfupi, rudzi urwu rwekufema rwakaratidzwa nesainzi kubatsira wedzera kudzikama uye kutarisa uye kuderedza kushushikana, kushushikana uye kusagadzikana -kunyangwe mauto anoidzidzisa kubatsira mukushushikana-ane chekuita nekushungurudzika mupfungwa. Iyo zvakare inzira yakanaka yekudzidzira kufunga.
Ndinodzidzira sei kufema kwesquare?
Kutanga, fema zvakajairika (zviri nyore-kana uri kuverenga izvi unenge uri kutozviita!). Wofemera mumhino wofemera nemuromo. Ita shuwa kuti dumbu rako rinowedzera sezvaunofema uye constricts sezvaunofema; uku kufema kwe diaphragmatic nekuti uri kushandisa diaphragm yako! Tora nguva yekufunga nezve kutenderera kwega kwega kwekufema. Sezvo iwe uchingogara uchiziva nezvekufema kwako, unenge uchitodzidzira kufunga. Pakutenderera kwako kunotevera, tanga kufema sikweya:
- Infemera nemumhino kuti uverenge mana (1, 2, 3, 4)
- Bata mweya wako kuverenga mana (1, 2, 3, 4)
- Exfema nemuromo wako kwekuverenga mana (1, 2, 3, 4)
- Imbomira wobatirira kuverenga mana (1, 2, 3, 4)
- Dzokorora
Ndirini pandingadzidzira kufema kweskweya?
Pakufamba, usati warara, mukugeza, ugere padhesiki rako-chero kupi zvako! Kudzidzira sikweya kufema kana iwe usiri mukunetseka mamiriro kwakangokosha pakufunga, uye zvinokugadzirira iwe kuzviita kana iwe vari mumamiriro ezvinhu akaoma, ingave iri musangano unoshungurudza kana dambudziko chairo. Sekutaura kunoita Brené Brown, tinofanira kusimudzira kusimba, uye iyi ndiyo imwe nzira iri nyore yekuita izvozvo.
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