Yin kururuwa yana warkar da cututtuka a cikin wata guda (Yu

Hanyar numfashi da J. Vilunas ya kirkira ya zama mai sauyi da yawa. Gaskiyar ita ce marubucin "sobbing breath" da kansa sau ɗaya ya sha wahala daga ciwon sukari.

Yawancin masu ciwon sukari suna neman mafita koyaushe don magance cututtukan sukari da kuma rigakafin cututtukan cututtukan fata.

Mun sani cewa don magance wannan cutar duk hanyoyin suna da kyau idan suna da inganci, suna da inganci kuma suna da hadari.

"Yin kururuwa" a kan cutar sankara. Hanyar J. Vilunas

Masu bincike da jigilar ilimi a fannoni daban-daban na magani ma sun san da hakan. Daya daga cikin in mun gwada da sabo Ayyukan cututtukan ciwon sukari shinenumfashi mai amoYuri Vilunas ya inganta.

A halin yanzu, magani na hukuma bai yarda da kasancewar kudade waɗanda ke ba da tabbacin samun 100% na maganin cutar sankara ba. Ana amfani da magunguna masu rage sukari, ana amfani da insulin, akwai hanyoyi da yawa na taimako wanda aka samu nasarar amfani dasu.

Amma tasirin su akan jikin mai ciwon sukari na ɗan lokaci ne - yana yiwuwa a rage sukarin jini na wani ɗan lokaci, amma ba har abada ba. Saboda haka, dole ne a yi amfani da waɗannan magunguna koyaushe.

Hanyar numfashi ta J. Vilunas ta ingantagane da yawa kamar masu neman sauyi. Gaskiyar ita ce marubucin "sobbing breath" da kansa sau ɗaya ya sha wahala daga ciwon sukari.

Rashin yarda tare da cikas na likitocin cewa ciwon sukari ba shi da magani, ya saita batun nemo hanyar, wanda ake bi, wanda zai iya rabu da ciwon sukari.

A zuciyar antideabitic sobbing dabarun numfashi qarya ra'ayin cewa dalilin cin zarafin kwayar halitta da kuma kasancewa cikin insulin a cikin jini shine rashin numfashi mara kyau.

Hakan, yana haifar da gaskiyar cewa sel ƙwayoyin gangar jikin suna fuskantar matsananciyar yunwar oxygen kuma basa iya aiki a al'ada - don samar da hormone wanda ke daidaita glucose. .

Don haka, ciwon sukari ya bayyana a farkon matakan haɓaka, lokacin da yawancin basu kula da alamun bayyanar ɗan kadan.

Severearin lokuta mafi tsanani na ciwon sukari, bisa ga sigar da aka bayyana a sama, sune sakamakon rashin dacewa ko rashinsa.

Yin motsa jiki na numfashi bisa ga hanyar J. Vilunas baya buƙatar kowane yanayi na musamman.

Darasi soaringing numfashi da ciwon sukari za a iya aiwatar da shi a kowane matsayi kuma, a zahiri, a kowane wuri wanda ya dace da wannan sana'a.

Ana amfani da rami na baka kawai don numfashi.

Exhale.

Yakamata ya zama mara nauyi kuma ya zama mai santsi, kamar kana ƙoƙarin kwantar da shayi mai zafi an zuba a saman a cikin saucer ba tare da zubar da shi ba. Tsawon lokacin ƙarewa yayi daidai da lokacin.

A cikin littattafansa, J. Vilunas ya ba da shawarar yin la’akari da “lokaci guda mota, motoci biyu, motoci uku” a cikin tunani yayin fara azuzuwan. Ana yin wannan ne don a kiyaye matakin numfashi. Bayan haka, jikin zai yi amfani dashi kuma buqatar maki ya tafi da kanta.

Aauki numfashi

Zasu iya zama daban. Zaka iya amfani da nau'in numfashi da yawa. Farawa yana ma'ana tare da kwaikwayo.

Bude bakinka dan kadan ka ɗanyi ɗan gajeren numfashi, kamar ka hadiye iska tare da sauti "k".

M numfashi yana da tsawon rabin rabin na biyu kuma shine nau'in wahayi na biyu.

Numfashi mai matsakaici, mai ɗorewa 1 na biyu - nau'in na uku.

Duk nau'in numfashin numfashi don sobbing anti-ciwon sukariana bada shawara ga Master daya bayan daya.

Tasirin azuzuwan ya dogara da hukuncin kisa.

Lokacin bayar da shawarar azuzuwan shine minti 2-3 zuwa 6 sau ɗaya a rana.

Idan wasu cututtukan cututtuka sun bayyana, dole ne a rage ko a dakatar da adadin azuzuwan baki ɗaya.

Tasirin azuzuwan ta hanyar amfani da matsanancin numfashi a kan ciwon sukari yana faruwa tsawon watanni 2-3 da ya bayyana a cikin daidaituwar cutar ta glycemia, ɓacewar wani yanayi na talauci da kuma ci gaba cikin kyautatawa.

Baya ga magani da rigakafin ciwon sukari, na sama motsa jiki na numfashiAn ba da shawarar yin kiba, gajiya a jiki da kuma sabuntawar jiki. an ruwaito daga econet.ru

Shin kuna son labarin? To ku ​​tallafa mana latsa:

Tebur abinda ke ciki

• Farkon rayuwa Ba tare da magani ba
• Kashi Na I tsarin hanyoyin kiwon lafiya da hanyoyin amfani dasu

An ba da guntin gabatarwa na littafin Yin kururuwa yana warkar da cututtuka a cikin wata guda (Yu. G. Vilunas, 2010) bayar da abokin tarayya na littafin - kamfanin lita.

Kashi Na I tsarin hanyoyin kiwon lafiya da hanyoyin amfani dasu

Fasali na 1 Ingantaccen numfashi shine babban yanayin lafiyar.

A cikin mafi yawan tsari, ana amfani da tsarin numfashi ta hanyar magani a yawancin fannoni biyu. Da farko dai, gabobin numfashi sun dace, tsarinsu, dukkan abubuwan da aka gina (huhu, da sauransu) waɗanda ke samar da wannan tsari an yi nazari a hankali. Bangare na biyu yana da alaƙa da nazarin hanyoyin motsa jiki na isar da oxygen daga huhu zuwa tsarin jijiyoyin jini, sannan kuma ga ƙwayoyin gabobin, tare da cire carbon dioxide daga jiki bayan tafiyar matakai.

Tunda an yi nazarin waɗannan bangarorin biyu na tsarin numfashi da kyau, da alama cewa wannan ɓangaren rayuwar rayuwar jiki ba zai iya kasancewa da wani amfani ba, komai ya kasance mafi ƙanƙanci ko a bayyane anan. Kuma ba zato ba tsammani wannan ingantaccen “fadama” ya fara hadari mai ƙarfi.

Na farko dutse da farfesa K.P. Buteyko ya jefa. Sakamakon binciken dakin gwaje-gwaje da yawa, ya kammala cewa tsarin isar da oxygen ga sel gabobin ba su da sauki kamar yadda aka saba ga masu binciken. Kasancewar oxygen daga huhu ya shiga cikin tsarin jijiyoyin jini baya nufin komai sannan za a isar dashi ta hanyar haemoglobin ga dukkan gabobin, tsokoki da sauran tsarin jikin mutum ta hanyar gudanawar jini ba tare da wata matsala ba.

Nasarar wannan tsari, yana jujjuyawa, kai tsaye ya dogara da rata tsakanin oxygen da carbon dioxide wanda ya bunkasa a jiki a yanzu. Hakanan an sami mafi kyawun gwargwado wanda oxygen ke kasancewa sauƙin rabuwar haemoglobin kuma ya shiga cikin tantanin halitta ba tare da wata matsala ba: carbon dioxide ya kamata ya zama sau 3 fiye da oxygen.

Idan aka keta wannan jigilar, kwayoyin sunadarai suna daure sosai zuwa haemoglobin na jini, ba zai iya shawo kan wannan hanyar mai karfi ba sannan ya shiga cikin sel. Sakamakon haka, labarin abin da ke haifar da matsanancin oxygen yana faruwa, lokacin da gabobin ba tare da iskar oxygen da suka zama dole don aikin su na yau da kullun ba. Kuma wannan na iya zama sanadin mummunan aiki a cikin aikin gabobin mutum guda biyu da ma gaba ɗaya. Haka kuma, irin wannan keta haddin na iya faruwa idan akwai isasshen iskar oxygen a jiki.

Saboda haka, bai isa a shakar iska ba. Ya juya cewa mutum dole ne ya sha ruwa don kada oxygen ya shiga cikin huhu da tsarin jini, amma ya shiga kai tsaye cikin sel gabobin: lafiyarka kai tsaye ya dogara da wannan sakamakon. Kuma don wannan wajibi ne koyi numfashi yadda yakamata, wato, ba kamar yadda ya kamata ba, ba yadda za ta juya ba, “fitarda” oxygen a cikin jiki ba tare da wani fa'ida ba.

Ga K.P. Buteyko da kansa, ya bayyana a bayyane cewa a cikin bincikensa akwai manyan dama don magance cutuka iri-iri. Bayan haka, idan yana yiwuwa a cire katsewa a cikin isar da iskar oxygen ga gabobin, to, ƙarin damar za ta bayyana duka don magance marasa lafiya da rigakafin. Tsarin numfashi da ya kirkira ya kamata ya warware wannan matsalar.

Kuma kodayake abin da K.P. Buteyko ya kasance binciken ne mai mahimmanci, amma, magungunan hukuma ba sa tallafa masa.Haka kuma, wannan binciken ba a yaba masa ba kawai, amma marubucin da kansa (kamar yadda yake a lokuta da yawa a Rasha) an gamu da manyan hare-hare - da farko saboda ya yi magana game da yiwuwar magance cututtuka da yawa ba tare da kwayoyi kawai ta amfani da tsarin sa ba. numfashi.

K. Pey Buteyko ya kira tsarin ajiyar numfashi “da karfin gwiwar kawar da numfashi mai zurfi” (VLGD). Babban ra'ayin marubucin shine ƙoƙarin daidaita ragin carbon dioxide da oxygen a cikin jiki a cikin rabo na 3: 1 ta amfani da VLDG. Don cimma wannan sakamakon, an nemi marasa lafiya su ɗauki numfashi mai zurfi, mara nauyi, mai zurfi, ta haka ne ya haifar da mafi yawan carbon dioxide (tarawa yayin tafiyar matakai na rayuwa) a cikin jiki idan aka kwatanta da ƙaramin oxygen ɗin da aka karɓa yayin saukar ruwa.

Magungunan hukuma na tsawon shekaru 35 basu amince da tsarin numfashi ba wanda K.P. Buteyko ya kirkiro, kodayake wannan numfashi da gaske yana taimakawa marasa lafiya inda magungunan basu da karfi. Kuma kawai a farkon shekarun casa'in cikin yanayin dimokiradiyya da ya fara a kasar, dukkan kudaden an dauke su kuma suna "numfashi tare da Buteyko" a hukumance an ba da izinin cibiyoyin kiwon lafiya.

Koyaya, don fahimtar cikakken mahimmancin gudummawar da KP Buteyko ya bayar don haɓaka magunguna na zamani ya zama mai yiwuwa ne kawai tare da buɗewar numfashi.

Gaskiyar ita ce cewa daga matsayin hukuma na yau da kullun ba zai yiwu a fahimta da kuma bayyana dalilin hakan ba, yayin aiwatar da matsewar numfashi, irin waɗannan haɓaka masu ban mamaki suna faruwa a zahiri a cikin 'yan mintoci (matsin lamba an daidaita shi, ana sauƙaƙe jin zafi). Amma wannan zai iya fahimta idan muka ɗauka cewa yin kuka shine mafi kyawun zaɓi wanda mutum ya ba shi ta hanyar Halittar kansa, wanda aka tsara don ƙirƙirar rabo mafi kyau na carbon dioxide da oxygen zuwa cikin 3: 1. Lokacin da mutum ya fara yin amfani da matsanancin numfashi, to nan take ya kawar da dukkan abubuwan da ke kawo cikas ga isar da iskar oxygen zuwa sel na gabobin, yana aiki da hawan jini kuma yana samar da warkaswa cikin sauri ba tare da kwayoyi ba, hakanan zahiri ya fahimci ra'ayin K.P. Buteyko.

Wannan ingantaccen tsarin numfashi yana aiki da jikin kanta yayin kuka. Yana daidaita yanayin mutum da sauri, yana sauƙaƙa damuwa da damuwa. Mutanen sun lura da wannan na dogon lokaci (saboda haka shawarar: “kuka - jin daɗi”). Tsarin kuka yana wanzu tun lokacin da mutum na farko a duniya ya bayyana. Koyaya, har yanzu babu wanda ya iya bayanin asirin illar warkewar kuka.

Budewar numfashi mai daskarewa ya ba da amsa a karon farko. Labari ne game da sifofin numfashi waɗanda ke bayyana lokacin da kuka:

a) Kashewa da shawa ne kawai ta bakin,

b) kwashe tsawon lokaci fiye da inhalation.

Wannan, don magana, shine waje: an gano ni kuma an saita shi a cikin hanyar yin numfashi.

K.P. Buteyko ya bayyana ne ta bangaren abin da ya samo asali, wato bayani kan hanyoyin da suke faruwa yayin yin kukan a matakin kimiyyar lissafi, haqiqa ya tabbatar da hakan a cikin binciken.

Sakamakon hada waɗannan binciken guda biyu, tsarin samar da numfashi na kimiyya tare da ingantaccen aiki. Babban fasalinsa shi ne cewa yana shiga cikin jiki ta halittar kansa, kuma ba mutum ne ya kirkireshi ba, kamar sauran tsarin numfashi (yogis numfashi, qigong, sake haihuwa, da sauransu).

An sake ƙirƙirar tsarin numfashi Buteyko gaba ɗaya. Sanin rashin cewa Halittu ya riga ya ba da kyakkyawar mafita ga matsalar, K. P. Buteyko a zahiri ya fara "sake jan ƙafa". Ya fara ƙirƙirar tsarin numfashi, sannan ya fara daidaita numfashi a ciki da waje ƙarƙashin shi. Abin da ya sa, a aikace, yin amfani da numfashinsa da aka ba da shawara, tare da sakamako mai kyau, sau da yawa yana ba da kasawa kuma yana iya kara cutar da mai haƙuri. Wannan shine babban dalilin da yasa “Buteyko numfashi” bai taba zama numfashin miliyoyin ba, dukda cewa mutane suna matukar bukatar hakan.

Zamu iya da tabbaci cewa iska ne mai tsananin amo wanda ake kira da shi don mallake kuɗaɗe kamar yadda breathan iska kaɗai yake bayarwa.

Me yasa yawancin mutane ke yin numfashi ba daidai ba

Daga matsayin maganin zamani, duk mutane suna numfashi iri ɗaya, wato, suna numfasawa daidai, in ban da, ba shakka, wasu irin lahani na haihuwa. Wannan ƙarshen magana ta asali ta bi hanyar ra'ayin likitoci ne game da hanyoyin numfashi, wanda aka ambata a sama.

Koyaya, binciken da K.P. Buteyko ya buɗe da kuma fashewar numfashi yana da matukar tasiri ga wannan fahimta ta yau da kullun. Ya zama a bayyane cewa mutane na iya yin numfashi na daidai da ba daidai ba, haka kuma, duk mutane suna numfashi daban. Irin wannan numfashi kawai za'a iya la'akari dashi daidai, wanda jikin ke kula da mafi kyawun adadin carbon dioxide da oxygen a cikin rabo 3: 1. Kawai tare da irin wannan musayar gas din duk oxygen da kuka ɗora, ba tare da wata matsala ba, shiga cikin ƙwayoyin gabobin da tsokoki, samar da mafi kyawun yanayin aiki da kuma babban lafiya.

Kamar yadda aikin yin kururuwa ya nuna, domin a tabbatar da sakamako mai kyau, ƙoshin bakin da yakamata ya kasance ya fi tsayi lokaci fiye da inhalation. Saboda haka tsawanta na karewa bakinsa sharudda ne ga numfashin da ya dacesamar da isasshen musayar gas.

Amma, mutane da yawa zasu ce, saboda dole ne mutum ya numfasa kuma ya hura ta hancinsa. Kamar yadda likitoci suka jaddada, lokacin numfashi ta hanci, iska tana tsabtace da ƙura, tana sanyaya jiki kuma ta shiga cikin jiki a cikin irin wannan yanayin inganta. Ko da yogis ya ce: "Idan kun sha iska da bakinku, to, ku ci tare da hanci," da hakan ke nuna cewa hanci an yi shi ne don numfashi, kuma bakin don abinci.

Koyaya, mun haɗu da wata matsala ta fili: lokacin da mara haƙuri ya fara yin numfashi tare da bakinsa yayin da yake amfani da numfashi, yanayinsa ya inganta nan da nan (hawan jininsa ya ragu, ciwon kai da ciwon baya ya tafi, da sauransu). Amma lokacin da ya sake canzawa zuwa numfashin hanci na al'ada, yanayinsa ya sake yin muni (matsin lamba na iya ƙaruwa, ciwon kai da ciwon baya ya bayyana, da dai sauransu). Kuma tunda irin wannan abubuwan halaye ne na duka, ba tare da togiya ba, mutanen da suke da wata irin cuta, ƙarasawa tana nuna kanta: duk marasa lafiya suna numfashi ba daidai ba.

Wannan goyan bayan yana goyan bayan waɗannan abubuwan lura. Mutane masu ƙoshin lafiya ba za su iya kokawar yin numfashi ba, tun da kawai ba za su iya yin dogon ƙoshinsu da bakinsu a jere ba, ba su da daɗi. A lokaci guda, marasa lafiya na iya ɗaukar irin wannan kuɗaɗe na dogon lokaci (har zuwa rabin sa'a, awa ɗaya ko sama da haka), koyaushe suna karɓar kyakkyawan sakamako kawai.

Kullum lura da irin wannan abin mamaki ne na tsawon shekaru, nazo ga bayanin wannan rikicewar.

Don numfasawa daidai, koyaushe kuna samar da jiki tare da isasshen musayar gas 3: 1, ƙoshin hanci ya zama ya fi tsayi. A cikin mutanen da aka haife su tare da tsokoki na huhu, mafi yawan kuzarin jiki ana samarwa ta jiki, sakamakon tsarin sarrafa kai. Sabili da haka, duk matakai na rayuwa ana aiwatar dasu yadda ya kamata a cikin kwayoyin halittar su, an bambanta su da ingantacciyar lafiya tun daga ƙuruciya, kusan basu da lafiya, suna raye.

Koyaya, yawancin mutane an riga an haife su tare da tsarin tsoka mai rauni daga cikin huhu, saboda haka ƙoshin hancin su ba daidai bane (gajarta wahayi). Sakamakon haka, ƙwaƙwalwar ƙwaƙwalwar su tana da rauni koyaushe, sau da yawa suna yin rashin lafiya (tun daga ƙuruciya), suna da haɗari ga cututtuka daban-daban, bugun zuciya, bugun jini, da tsammanin rayuwarsu ya fi guntu.

Amma waɗannan mutane zasu iya taimakon kansu ta hanyar fara yin dogon ƙare, ba kawai tare da hanci ba, amma tare da bakinsu. Kuma ba bisa ka'ida ba, kamar yadda kuke so, amma gwargwadon hanyar yin sautin numfashi, ta amfani da dabarar da ni. A wannan yanayin, duk marasa lafiya zasu iya murmurewa da sauri ba tare da kwayoyi ba. Wannan shi ne ainihin abin da ya faru da ni da dubun dubatar sauran marasa lafiya waɗanda suka dawo lafiya.

Idan mutum bashi da lafiya, to yana numfashi ne ba daidai ba, lafiyayyen mutum yana numfashi daidai. Saboda haka, ana gano yiwuwar kwantar da hankulan jama'a gabaɗaya. Mai karatu, ina tsammanin, ya riga ya gano yadda ake yin wannan: kana buƙatar koya wa mutane yadda ake yin numfashi.

Yawan marasa lafiya yana karuwa daga shekara zuwa shekara, kuma mace-mace na karuwa. Wannan yana nuna karuwa koyaushe a yawan mutanen da ke da numfashi mara kyau, wanda metabolism a cikin jiki ke lalata kullun. Kuma a nan, magani na hukuma tare da magunguna ba shi da cikakken ƙarfi, kamar yadda aka tabbatar da raguwar shekara-shekara na yawan mutane dubu 800.

Hanya guda daya tilo ita ce canza sheka zuwa horo a taro cikin hanzarin fashewar numfashi da wuri-wuri.

Tabbas, wannan ba shine kawai batun ba. Ba lallai ba ne a cikin kalmomi, amma a aikace, don warware matsalar da sauri na shawo kan mummunan talauci wanda yawancin jama'a ke zaune. Rashin abinci mai gina jiki na yau da kullun yana lalata lafiyar jiki, yana raunana jiki baki ɗaya, daukacin tsoka, ciki har da tsokoki na huhu, raunana ƙoshin jiki da ƙayyade mummunan yanayin numfashi, raunin rayuwa da sabbin cututtuka.

Rashin numfashi na iya zama a cikin haihuwa da kuma samu. Yawancin jariran, waɗanda ba a haife su ba, sun riga sun numfasawa ba daidai ba: wannan shine numfashi na gado. Idan Iyaye ba sa yin numfashi daidai, to yaransu ma suna yin numfashi ba daidai ba. Wannan ya ƙaddara cututtukan su a nan gaba, kuma cutar da kanta an ƙaddara ta hanyar janar: inda ya kasance na bakin ciki - a can ya fashe. Mafi rauni wuri a cikin jiki mafi yawanci ana ƙaddara shi da cutar iyayen sun kasance marasa lafiya tare da (ko da yake irin wannan gadar ba ta zama ta wajibi ba, kashi ɗari). Babban abin magana shine cewa rauni na tsokoki na huhu, rashin isasshen numfashi, raunin haɓakar yanayin rayuwa da tsinkaye ga cututtuka daban-daban.

Koyaya, ana iya samun numfashi mara kyau.

Sau da yawa mutane sukan fuskance ni ta hanyar cewa, kafin shekara ta 50, ba su sami wata matsalar rashin lafiya ba. Kuma ba zato ba tsammani yanayinsu ya tsananta: matsa lamba yakan tashi sosai, kai da zuciya sun fara rauni, suna shayarwa. Wannan kyakkyawan misali ne na samun isasshen numfashi. Dalilin a nan shi ne guda ɗaya, gama-gari: sakamakon wahalar rayuwa, wahaloli, daɗaɗɗar halin kuɗi, rashin abinci mai gina jiki da sauran dalilai, ƙarancin rauni daga cikin jijiyoyin ƙwayoyin huhu ya faru, ƙoshin haya ya zama ƙasa da inhalation, hanyoyin tarwatsa abinci sun lalace.

Ba tare da cikakken fahimtar abubuwan da ke haifar da wannan abin mamakin ba, likitoci, kamar yadda koyaushe, ke manne da magunguna. Amma game da shi, ba wai kawai ba su taimaka wa masu haƙuri ba, har ma suna ƙara tsananta yanayin nasa.

Zan ba da misali daya.

Wani mutum ya kira ni ya faɗi irin wannan labarin. Yanzu yana da shekara 56. Har zuwa kwanan nan, ya ji kansa a matsayin cikakken mutum mai lafiya; da wuya ya juya ga likitoci. Koyaya, kimanin watanni biyar da suka gabata, yana da rauni na numfashi, ya fara shaƙa kuma yana hutawa, kuma musamman lokacin da yake tafiya.

An tilasta wa mutumin ya ga likita a asibitin, ya ba shi magani. Amma wannan bai taimaka ba, akasin haka, mai haƙuri ya fara tsananta wahala. Wani ya shawarce shi da ya tafi wurin wani likita, wanda nan da nan ya soke maganin da ya gabata kuma ya rubuta sabon, kamar yadda ya ce, “mafi inganci”. Koyaya, yanayin bai inganta ba kwata-kwata. An maimaita labarin tare da likita na uku: sabon magani "mafi inganci" bai magance matsalar ba.

A ƙarshe, likitocin da ke halartar sun taru don yin shawara kuma suka ba da shawarar ƙarshe: mai haƙuri yana da aikin damuwa na cibiyar numfashi a cikin kwakwalwa. Shawara: kuna buƙatar yin craniotomy kuma kuyi ƙoƙarin gyara wani abu a can. An riga an shirya tiyata, amma mara lafiyar yana matukar tsoron ta kuma, game da illar numfashi, ya juya gare ni. A wannan ranar, tare da taimakon sautin numfashi, ya daidaita yanayinsa.

Wannan misalin yana nuna yadda magungunan zamani ke asara daga jahilcin hanyoyin halitta na warkarwa.Wannan shi ne ɗayan manyan dalilai na rage tasirin aikin kula da marasa lafiya da ƙara yawan mace-mace.

Amma abin da yake da ban sha'awa: likitoci kawai ba sa ƙoƙari don sabon ilimin, a bayyane, la'akari da kalmar ƙarshe ta kimiyya ta zama abin da aka sani shekaru 30-40 da suka gabata. Don haka babu wanda ba zai iya yarda da shi ba a farkon kallo, ba zai yarda da sababbin dabaru ba. Lokacin da marasa lafiya tare da taimakon fashewar numfashi suna sauƙaƙa zuciya da ciwon kai, daidaita yanayin hawan jini ba tare da magani ba cikin mintina biyar, halayen likitoci kusan koyaushe (tare da banbancin halayen sosai) wannan shine: "wannan ba zai iya zama ba." A lokaci guda, irin wannan likita ya ƙi yarda ya karanta kowane littafi, har ma fiye da haka - don gwada dabarun da suka dace.

Irin wannan rikice-rikice da rashin aiki na ma'aikatan kiwon lafiya suna da tsada ga kimiyya da al'umma.

A yanzu da wahala a sami mutum mai koshin lafiya. Mafi yawan jama'a marasa lafiya ne. Haka kuma, wannan magana gaskiya ce ga dukkan kungiyoyin shekaru.

Ko da a cikin matasa, inda yawan masu lafiya yakamata su kasance musamman, yanayin daidai yake: sojoji suna kuka a zahiri - ba za su iya zaɓar ko da mafi ƙarancin sojoji ba. Yana da mahimmanci a jaddada: duk waɗannan marasa lafiya suna numfashi ba daidai ba.

Babban mahimmancin inganta lafiyar jama'a yana faruwa ne ta likitoci akan magunguna. Hanya mafi inganci don murmurewa, a ra'ayinsu, ita ce amfani da kwayoyi fiye da ƙari. Amma wannan shine mafi yawan zaɓi mai ban sha'awa wanda zaku iya zuwa.

Abinda yake shine magunguna basa maganin komai. Magunguna na iya taimaka kawai na ɗan lokaci, rage yanayin mai haƙuri, sauƙaƙa jin zafi, saukar karfin jini, da sauransu. Duk da haka, da zaran tasirin maganin ya ƙare, jin zafi da hawan jini ya sake bayyana, kuma tare da shekaru - da yawa kuma sau da yawa. Sannan likitocin ba su da wani zaɓi face su bayar da sababbin magunguna masu ƙarfi da ƙarfi, kuma kuna buƙatar shan su sau da yawa. Amma wannan ba shi da amfani: cututtuka sun zama marasa magani, waɗanda likitoci ke ba da rahoto ga mai haƙuri.

Wannan ya kawo karshen jiyya. Shekarun 10-15 na ƙarshe na rayuwa, haƙuri yana ci gaba da ɗaukar adadin kwayoyi. Ba tare da magani ba, ba zai iya ɗaukar mataki ba, yanayinsa a zahiri ya gaji, bugun jini da bugun zuciya, nakasa, makanta, ɓarna, yanke ƙafafu zai yiwu, da dai sauransu Duk wannan ya ƙare da sakamako mai sanadin mutuwa (maza a Rasha suna rayuwa a matsakaicin shekaru 58 , mata - 65).

Halin da muke ciki yanzu game da lafiyarmu, zan faɗi kamar haka.

Magani ba zai bari ya mutu ba

Amma ba zai iya sa ya zama lafiya ba.

Likitoci suna yi mana maganin rayuwarmu baki daya

Dalilin hakan shine

Me, sauri don taimaka mana,

Likitoci suna maganin wata alama ce kawai,

Amma ba dalilin cutar ba.

Don fahimtar ko ana buƙatar magunguna don kula da lafiyarmu, bari mu ɗan takaice balaguron zuwa tarihin da ya gabata.

Yanayi, lokacin ƙirƙirar mutum, bai dogara da kowane magunguna ba, duk ƙari ga hakan bai dogara da ilimin kimiyyar zamani ba. Ta sanya dukkan hanyoyin sarrafa kai na dabi'a a jikin mutum, tare da taimakon da ya sami damar tsaftace lafiyar ta koyaushe.

Lokacin da mutane, da kasancewa wani ɓangaren halitta na Halittar, cikin sauƙi da yardar kaina suka yi amfani da duk hanyoyin da ake warkarwa a matakin ilham, suna samun sakamako mai kyau akai-akai. Misali, mutum yana son yin numfashi tare da matsanancin numfashi - yana numfasawa kamar haka, yana son ya goge kansa - ya goge kansa, wato ya sanya kansa tausa, yana son ya jike - yawn, ya ruɗe - sneezed, da dai sauransu. A takaice dai, mutum yana sauƙaƙe da sauri ya biya duk abubuwan buƙata na jiki da don haka ya kiyaye lafiyarsa (a cikin Yanayi, kamar yadda kuka sani, babu wani babban taro).

Amma tare da ci gaban al'umma da wayewar kai, irin waɗannan tarurruka sun fara bayyana. Ya zama abin ƙyama a cikin jama'a don ƙanƙanwa, karce, hurawa, shimfiɗa, numfashi ta bakin, harbi da ƙarfi, kuka, da sauransu.

Amma duk wannan hanyoyin maganin warkar da mutum ne ta hanyar Yanayi, kuma ta hanyar amfani dasu kawai mutum zaiyi tsawon rai ba tare da yayi rashin lafiya ba. Bayan da ya gabatar da ka'idojin "kyawawan halaye", "ladabi", "kyakkyawar halayyar al'umma", mutum ya yanke kansa daga hanyoyin dabarun kiwon lafiya, a dabi'ance, ya fara rauni. Kuma a lõkacin da ya fara rashin lafiya, ya fara neman magunguna: Tun da yake ganye ne, yanzu ƙwaƙwalwar ne.

Koyaya, gabaɗaɗa, magunguna gabaɗaya ba dole bane ga mutum. Haka kuma, kwayoyi kai tsaye suna musanta yanayin mutumin da kansa, a cikin jikin mutum wanda akwai duk abin da ya wajaba don ci gaba da kiyaye lafiyar jiki a babban matakin. Don yin wannan, kawai kuna buƙatar sake fara amfani da hanyoyin kwantar da hankali waɗanda givenabi'armu ta ba mu sau ɗaya, wanda mutum ya manta da shi shekaru da yawa, kuma yanzu ya sake buɗewa. Na kirkiro hanyoyin don aiwatar da aikin kowane ɗayan waɗannan injina, wanda ke sauƙaƙa shi kuma a kan babban ma'auni don amfani da su don saurin murmurewa baki ɗaya.

An san cewa mutane masu lafiya, watau, mutane masu isasshen numfashi, kusan basa buƙatar magani. Wannan abu ne mai iya fahimta, tunda a cikin yanayin sarrafa kansu jikin mutum koyaushe yana aiwatar da tafiyar matakai na rayuwa tare da kula da lafiyar lafiya.

A cikin wannan mahallin, ya bayyana sarai cewa mutane marasa lafiya na iya yin watsi da kwayoyi cikin sauƙi da sauri idan sun fara tsara matakan tafiyar da rayuwa, tun da suka koyon yadda ake shaƙa numfashi. Haka kuma, magunguna basu da amfani ga dukkan marassa lafiya, tunda basa saba tsarin rayuwa a jiki, basa warkar da cututtukan mu, amma suna tura su a ciki, suna sanya yanayin ya zama da wahala kuma, a karshe, ba zai warke ba.

An dade da lura: lokacin da wasu mahimman matsaloli suka balaga a cikin jama'a, koyaushe akwai mutanen da suke warware ta don haka suke share hanyar don ci gaba. Wannan ya faru fiye da sau ɗaya a cikin tarihin wayewa.

Kuma ba wani daidaituwa ba ne cewa don warware babban aiki mai mahimmanci na zamantakewa - don ceton mutum da ɗan adam daga mummunan lalacewar magunguna masu guba - kusan mutane biyu suka bayyana a lokaci guda. Yanzu ya hau kan al'umma, wanda dole ne ya ƙayyade yadda za a yi amfani da waɗannan binciken binciken yadda ya kamata.

Yin kururuwa shine mafi kyawun magani

Gano bugun zuciya da kuma saurin warkewar cututtuka daban-daban ba tare da kwayoyi ba koyaushe yana tabbatar da ainihin ra'ayin, wanda na ambata a sama: magunguna ba su warkar da cutar.

Sannan tambayar ta taso: to menene zai warkar da gabobin cuta?

Don nemo amsar da ta dace, kuna buƙatar fahimtar ayyukan da ke faruwa a cikin jiki lokacin amfani da numfashi mai amo.

Lokacin da mutum ya numfasa ba daidai ba (wato, ƙonawa tare da hanci ya zama ya fi ƙasa da inhalation), musayar gas da ba ta dace ba yana faruwa a cikin jikin. Na tuna cewa, a cewar Buteyko, tare da musayar gas da ta dace, rabo daga carbon dioxide da oxygen ya kamata ya kasance cikin rabo 3: 1. Kawai tare da irin wannan musayar iskar gas mafi kyau, ana samun sauƙin oxygen daga haemoglobin kuma an canza shi zuwa sel na gabobin, bayan wannan ƙarshen ya sami damar ɗaukar jini daga dukkanin abincin da suke buƙata (sukari, fats, sunadarai, abubuwan ma'adinai, bitamin, da sauransu). Wannan abu ne mai sauƙin fahimta, tunda oxygen isasshen yanayi ne don aiwatar da tafiyar matakai na rayuwa, hanya ce ta yau da kullun tana tallafawa sassan jikin mutum gaba ɗaya a cikin lafiya.

Tare da numfashi mara kyau, oxygen yana da haɗin gwiwa sosai tare da haemoglobin a cikin yanayin musayar gas mara kyau, ba zai iya rabuwa da haemoglobin kuma shigar da sel gabobin. Idan ba tare da isashshen sunadarin oxygen ba, sel jikin gabobi, ba shakka, ba za su iya shan abincin da suke buƙata sosai don aiki na yau da kullun daga jini ba, ba su cika ayyukansu ba, suna rashin lafiya. Don haka, ya zama a bayyane cewa yanayin lafiyar ƙoshin lafiya shine gudanawar tafiyar matakai na rayuwa a cikin mafi kyawun yanayin, kuma sanadin cutar cutar takeɓaɓɓiyar tafiyar matakai na rayuwa ne sakamakon rashin isasshen numfashi.Magungunan kansa ba ya ba da gabobin tare da oxygen ko abinci mai gina jiki. Magunguna magani ne kawai wanda aka gabatar dashi cikin jiki.

Yana da mahimmanci a jaddada: lokacin da mai haƙuri ya fara numfasawa daidai, to, oxygen da abinci mai gina jiki sun shiga nan da nan cikin dukkanin gabobin da tsokoki, yana warkar da su duka a lokaci guda kuma yana daidaita yanayin metabolism a duk jiki. Amma game da kwayoyi, kowane sashi yana da nasa magunguna, don haka ana buƙatar dubban magunguna. Kilogram na kwayoyi da mai haƙuri ya ɗauka don rayuwarsa, a gaskiya, ba su warkarwa, amma sannu-sannu suna hana lafiyar (magunguna masu amfani ga gungun guda kuma suna iya lalata sauran gabobin a lokaci guda). Bugu da kari, ba wani magani guda da zai iya tsaida yanayin aiki a jiki baki daya.

Zan ba da misali. Mai haƙuri yana da yanayin zuciya. Duk wani ciwo daga mahangar magungunan halitta alama ce ta cewa jiki baya karɓar abinci mai gina jiki, baya karɓar oxygen saboda ƙoshin numfashi mara kyau. Mafi daidai, oxygen yana cikin jini, amma a karkashin yanayin musayar iskar gas mara kyau, an haɗa shi da karfi tare da haemoglobin, ba zai iya rabuwa da shi ba kuma ya shiga cikin ƙwayoyin tsoka na zuciya. Sakamakon haka, gazawar wutar lantarki ya faru, wanda shine abin da zuciya ke satarwa.

Mai haƙuri ya fara yin amfani da matsanancin numfashi (yana yin tsawawon lokaci), musayar gas na dama (3: 1) nan da nan ya tashi a cikin tsarin jijiyoyin jini, haɗin haɗin kwayoyin oxygen tare da haemoglobin ya raunana, kuma nan da nan oxygen ya shiga cikin dukkanin ƙwayoyin tsoka na zuciya. Samun karɓar oxygen, ƙwayar zuciya ta fara ɗaukar jini daga abincin da take buƙata (sukari, fats, sunadarai, da sauransu), yana daidaita aikinsa kuma ya daina bayar da siginar jin zafi.

Saboda haka, mai haƙuri yana sauƙaƙe ciwon zuciya ta hanyar daidaita tsarin metabolism a cikin wannan ƙwayar (ta hanyar, tunda jiki tsari ne guda ɗaya, to daidai tsari guda daya ne ya gudana a lokaci guda a duk sauran gabobin jiki da tsarin jikinsu). Kamar yadda kake gani, ba a buƙatar wani magani.

Me likitoci suke yi? Dangane da shawarwarinsu, mai haƙuri yana ɗaukar ingancin ko nitroglycerin, wanda ke haifar da fadada hanyoyin jini. Yanzu ƙarin jini da oxygen da ke ciki sun fara gudana zuwa ƙwaƙwalwar zuciya, wani sashi na iya kasancewa cikin jijiyoyin jini kyauta.

Wannan sabon oxygen wanda aka gabatar dashi shima ya shiga cikin sel tsoka, yana taimakawa wajen daidaita aikinta da kuma rage zafi.

Sakamakon alama ma yana da kyau, amma bambanci yana da muhimmanci.

Da fari dai, ya wajaba don ɗaukar shiri na sunadarai, don haka ya cutar da wasu gabobin, wanda ke nufin jikin baki ɗaya.

Abu na biyu, aikin gungun jiki daya ya zama al'ada (irin wannan tsari bai shafi sauran gabobin ba).

Abu na uku, wannan tsari na wucin gadi ne - da zaran aikin magani ya ƙare, jijiyoyin jini kunkuntar, guguwar jini zuwa ƙwayar zuciya zata sake raguwa. A wannan yanayin, sabon bugun zuciya baya yanke hukunci.

Mun riga mun san cewa lafiyar an ƙaddara ta matakin normalization na metabolism, kuma ana haifar da cututtuka ta hanyar rikicewar metabolism, Saboda haka Halin da kwayoyi ma yake canzawa. Don inganta gabobin, ba kwa buƙatar magani, amma daidaituwa na metabolism ta hanyar numfashi yadda ya dace. Dukkanin waɗannan maganganu a zahiri suna soke tunanin gargajiya na likitancin zamani game da yanayin numfashin mutane da kuma gaskiyar abubuwan da ke haifar da cututtukan mu da ingantattun hanyoyin magance su.

Yakamata a fada a wannan batun cewa cutuka daban-daban, kamar cututtukan zuciya (ischemia, angina pectoris, arrhythmia, atrial fibrillation), hauhawar jini da hauhawar jini, fuka, hanta, hanta, cututtukan hanji, cututtukan fata da hanji da gudawa, osteochondrosis , cuta ta zamani, cututtukan arthritis, rashin lafiyan, ciwon daji, tarin fuka, AIDS da sauran su da yawa Dalili guda daya shine cuta na rayuwa kuma daidai da Cureaya daga cikin magani shine na yau da kullun shine ku daidaita metabolism ɗinku tare da madaidaiciyar huhun numfashi.

A bayyane yake cewa a cikin wannan mahallin an sauƙaƙa matsalar warkewa, kuma har zuwa iya gwargwado.

Kasancewar wannan gano bai faru a kowace ƙasa ba, watau a cikin Russia, kuma ba mai haɗari bane. Mutanen Rasha koyaushe suna bambanta ta hanyar ruhaniya mai zurfi, taimako, kyakkyawar sha'awar warware matsalolin ɗan adam na mahimmancin duniya. Mutanen Rasha koyaushe suna ganin aikinsu na tarihi ba wai kawai don motsawa zuwa kyawawan halayen ɗabi'a ba, har ma don nunawa sauran mutane hanyoyin da za a gina ingantacciyar al'umma, duniya mafi kyau.

Hanyar yin numfashi mai amo

A kan aiwatar da amfani da numfashi mai amo, ana yin abubuwa na yau da kullun: inhale - exhale - ɗan hutu.

Dukansu inhalation da shayewa suna gudana kawai da bakihanci numfashi an cire. Kashewa ya kamata ya zama ya fi tsayi lokaci fiye da inhalation..

Don aiwatar da sobbing numfashi, ba lallai ba ne don mamaye kowane matsayi a gaba, ana iya yin numfashi a kowane matsayi (kwance, zaune, tsaye, tafiya), kusan ko'ina kuma a kowane lokaci (tare da togiya sosai).

Tsarin juyawar numfashi ana kulawa da shi ta hanyar tsarin juyayi na tsakiya, wanda "ya kunna shi" kuma "ya kashe shi". Yana faruwa kamar haka.

Yin kururuwa a kunne», idan kumburi yana da sauki, ba tare da tilastawa ko tashin hankali ba, - wannan alama ce da kwakwalwar ta riga ta "kunna" matsananciyar numfashi, tunda an toshe yawancin oxygen a jikin. Ta wata ma'ana, yana daure sosai da haemoglobin, ba zai iya rabuwa da shi kuma ya shiga cikin gabobin gabobin yanayin yanayin musayar gas mara kyau ba lokacin karewa na gajeren hanci. Don isashshen oxygen daga shiga cikin gabobin da tsokoki, ya zama dole kada a sha ruwa, amma don shawo kan bakin na dogon lokaci (an haramta shi sosai yin wannan tare da hanci - zafi, ƙaiƙayi na iya bayyana nan da nan).

A yayin wannan tsananin kuzarin, madaidaiciyar musayar gas a jikin mutum (lokacin da carbon dioxide ya zama mafi sau uku oxygen), hada karfin oxygen tare da haemoglobin zai raunana nan da nan, kuma nan da nan dukkan oxygen din ya shiga cikin dukkanin sel. Ana amfani da metabolism nan da nan: bayan sun sami isasshen oxygen, gabobin nan da nan sukan ɗauki abincin da suke buƙata daga jini (sukari, fats, sunadarai, da sauransu), dawo da ayyukansu, warkarwa, warkarwa.

Sobbing "kashe», idan kumburi yana wahala, tare da qoqari, idan dole ne ku fitar da iska a zahiri - wannan alama ce da kwakwalwar ba ta 'kunna ba' tana nishi numfashi, tunda babu ƙarancin oxygen a jikin mutum.

A wannan yanayin, wajibi ne don ci gaba da numfashin hanci na yau da kullun, yayin da babu buƙatar fashewar bakin numfashi.

Lokacin yin rawar jiki, ɗayan muryoyi uku masu zuwa ya kamata a furta: “ha”, “fu” ko “fff”. Wancan sauti yana mafi kyawu a gare ku, a cikin abin da ya fi sauƙi kuma mafi gamsarwa ga fitar da hankali.

Dole ne a bi ka'idodin masu zuwa.

Sauti “ha”: lokacin da kuka shayar, bakin yana buɗewa (don wannan kuna buƙatar sanya yatsan yatsa a bakinku, bakin kuma zai buɗe kamar yadda ya kamata - zaku sami zaɓarku), ba a cika aiki baFaɗa wa “ha” kanka.

Sauti "fu": lokacin da kuka sha iska, furta kawai "y" (lebe tare da bututu, an bayyana girman rami kamar haka: sanya yatsan ma'ana a cikin bakinku, sannan kada ku riƙe yatsan ku da yawa, sakamakon lebe za su ninka cikin bututu), sai a faɗi "y" da kanka , da numfashi ne inaudible.

Sauti "fff": busa iska ta hanyar wani ɗan ƙara a tsakanin lebe (kamar ka hura busasshiyar ƙura da takarda), lebe ba su matsi sosai, leaukar wuta haske ne, kyauta, baza ku iya furta "fu" ba yayin da ake yin kumama, mun ji gajiya.

Cike da numfashi mai hawaye yana ko da yaushe santsi, ci gaba, doguwa, suttura, ƙarfi ɗaya, ƙarfi ɗaya daga farkon maye ya ƙare. Dukkan iska daga cikin huhu ba a buƙatar fitar da su.

Tsawon lokacin ƙarewa koyaushe iri ɗaya ne. An bayyana shi kamar haka: yayin cinyewa, ce wa kanka: "sau ɗaya mota, motoci biyu, motoci uku."Yana ɗaukar kimanin 4 seconds. Kada kuyi ƙoƙarin ƙididdige seconds, kawai zai rikitar da amfani da tsananin amo. Kada kuma ku kalli agogo. A hankali, tare da haɓakar numfashi, yawanci ba za a buƙaci furta kalmomin hankali ba, kamar yadda ake haɓaka fasaha mai dacewa.

Idan kuɗaɗen abu ɗaya suke koyaushe a cikin tsawon lokaci, to ƙarfafawa na iya zama daban. Akwai nau'ikan numfashi uku: kwaikwayon numfashi (ko numfashi ba komai) (0 seconds), m numfashi (Daƙiƙa 0.5) numfashi mai tsayi (1 na biyu).

Wadannan nau'ikan numfashin guda uku sun dace da nau'ikan numfashi uku.

1. Kwaikwayon (sifili) numfashilokacin da iskar oxygen ta shigo cikin huhu take tsayawa gaba daya,

2. M numfashilokacin da oxygen ya riga ya shiga huhu, amma cikin adadi kaɗan,

3. Numfashi matsakaici: oxygen a cikakke kuma cikin wadataccen adadin yana shiga cikin huhu.

Yayin koyar da hayaniya, zaka iya amfani da madubi don ganin matsayin bakin da lebe lokacin da kake sha da kuma gaji da ƙwaƙwalwa.

Fara ta hanyar jan numfashi. Kwaikwayo shine sifar wahayi; iska kada ya shiga cikin huhun. Akasin haka, ya kamata ku sami jin cewa sararin iska ya zauna a bakinku.

Ana aiwatar da motsa jiki kamar haka. Da farko kana buƙatar ɗan buɗe bakinka kaɗan, sannan furta sauti "k" kamar dai ta inhalation. Idan kace “k”, zaku lura cewa an matse harshe a sararin sama kuma baya barin iska zuwa cikin huhu, wato, iska tana cikin bakin. Don haka, kwaikwayon yana aikata daidai.

A lokacin da simulating da wadannan kurakurai masu yiwuwa.

• Lokacin da ka bude bakinka, da gangan ka dauki numfashi, sannan ka riga kayi amfani da sauti "k".

• Kun yi sautin “k” ba akan inhalation ba, amma a kan numfashi.

• Kun sanya sauti “k” da yawa da kuzari.

• Kun canza sauti “k” zuwa sauti “x”.

• Bayan furta sautin “k”, sai kuka tayi wani abu mai karfin gwiwa.

Lura: idan baza ku iya koyon yadda ake yin kwaikwayon tare da sauti “k” ba, zaku iya amfani da wani zaɓi - sautin “ha”. Bude bakinka kadan, sannan ka dauki numfashi mai rauni sosai a cikin sautin “ha” (mai rauni mafi kyau). A wannan yanayin, karamin iska, ba shakka, zai fada cikin huhun, amma zai kasance ƙarami sosai da ba zai haifar da wani mummunan sakamako ba.

Bayan kun koya yadda ake yin simintin sha, za ku ci gaba. A kan cinyewa, zaku iya amfani da ɗayan sauti uku na yiwu (“ha”, “fu” ko “fff”), amma ya fi kyau a fara da sauti mai sanyin “ha”.

Exhale ga sauti "ha"

Don isasshen kumburi don sauti "ha" kana buƙatar buɗe bakinka da faɗi. Sanya yatsa a bakinka ka bude bakinka kaikayi. Ramin ya kamata ya zama zagaye, bakin ya buɗe duk yadda ya yiwu (amma ya kamata ya zama mai daɗi), idan kun ji tsokoki a bakinku sun kumburi, to bakinku yana buɗewa daidai.

Me yasa ake amfani da babban yatsa? Wannan amsawa ce: ka sanya babban yatsa a bakinka kuma bakinka yana buɗe kamar yadda aka buƙata. Bakin yakamata ya zama ya bude baki yayin dukkan kuzarin, tsawon lokacin da aka ƙaddara shi da ciwan kansa ("mota ɗaya, motoci biyu, motoci uku"). A ƙarshen cinyewa, rufe bakinka ka ɗan dakatarwa.

Lationarfin isarwa bashi da matsala: don yin wannan, shakata tsokoki na makogwaro.

Lationarewa yana da santsi, yana ci gaba, na ɗaukar guda ɗaya daga fari zuwa ƙarshensa. Idan kwakwalwa ta “kunna” matsewar numfashi, to gajiya tana da sauki, kyauta, ba tare da tilastawa ba, kamar dai ita kanta. Karku yi ƙoƙarin yin kumburi mai amo: buɗe bakinku sosai kuma “bar shi” exhale - zai faru cikin sauƙi, ba tsammani, ba tare da hayaniya da hayaniya ba.

Matsaloli masu yuwuwar yiwuwar:

• ka bude bakinka da rauni kuma ba ka jin tashin hankali a bakinka,

You kun ɓata tsokoki cikin maƙogwaron ku kuna jin motsin kumburi (hayaniya, kugi),

There akwai matsaloli akan yawan ciyewa, kun sha wuya tare da wahala, da himma,

• lokacin karewa ya zama ko fiye da yadda aka saba (ba “motoci” uku ba, amma hudu, biyar ko biyu),

• kun shanye ba tare da bata lokaci ba.

A ƙarshen cinyewa, rufe bakinka ka riƙe numfanka: hutu yana farawa.Tsawon lokacinta ma “injiniyoyi” guda uku ne (da kuma tsawon lokacin ƙarewa). Ba za a iya ɗan dakata ba, amma ana iya ƙara ƙasa da (idan ya faru). Yayin ɗan hutawa, kada ku numfasa ko dai hanci ko bakinku, kuna numfashi kamar zazzagewa.

Bayan ka dakatar da shi, sai ka sake yin kwaikwayon wahayin zuwa sauti "k".

Wataƙila kurakurai yayin ɗan hutu:

Kun rage hutu zuwa “motoci” biyu,

• kun sha iska a cikin iska tare da hanci ko shaka da bakinku,

• Kun manta don ɗan hutu bayan cinyewa.

Kwaikwayon (sifili) numfashi a cikin yanayi

Idan kana zaune, a tsaye, ko tafiya a hankali a kusa da dakin, fara ta hanyar kwaikwayon iska. Bayan kun yi kwaikwayon hurarrun, nan da nan za ku fara cika da sautin da kuka zaɓa, misali, “ha”. Don cinyewa, kawo babban yatsanka a bakinka, ka bude bakinka sosai kuma ka “bari” na exhale: zai zama mara nauyi, mai santsi, cigaba, daya karfin tun daga farko har karshe. Lokacin da muke yin laushi, sai mu ce “ha” ga kanmu kuma a hankali muna tunanin "da zarar injin, motoci biyu, motoci uku". Bayan kammalawar, muna rufe bakinmu kuma mu dakata: ba mu numfasa ko dai hancinmu ko bakinmu, riƙe numfashinmu kuma sake tunani cikin tunani "mota ɗaya, motoci biyu, motoci uku", bayan haka mun sake yin kwaikwayon numfashi. Bayan haka komai zai sake maimaitawa: exhale, ɗan hutu, kwaikwayon wahayi, da sauransu.

Ana yin kwantar da hankulan kwaikwayon yayin fitar da sauqi. Alamar dakatar da numfashi akan wahayin da aka kwaikwaya su ne wadannan yanayi.

1. Har baccin ya tsaya - wannan yana nufin cewa kwakwalwa "kashe" wannan numfashi kuma bai kamata a sake yin shi ba (idan kun ci gaba da "numfashi" da karfi, rashin jin daɗi, jin daɗi, jin zafi zai bayyana nan da nan). Bayan dakatar da numfashi mai sauƙin motsi, dole ne a kai tsaye zuwa na gaba, m numfashi.

2. Kun fara shaƙa - a wannan yanayin, kuna buƙatar kawar da shaƙa, sannan ku tafi m numfashi.

Domin kada ya shaƙa, dole ne a yi amfani da abin zamba mai zuwa. Kuna daukar numfashi mai zurfi tare da bakinku (gwargwadon yadda kuke so), sannan ku ɗauki dogon hayaki zuwa sauti "fu" (kamar yadda mutane sukeyi lokacin da suka busa: lebe suna annashuwa kuma suna taɓawa da sauƙi, idan kun sha iska, zaku iya cewa "tpru" - lebe tayi rawar jiki a hankali). Kashewa ya kamata ya yi tsawo, amma cikin matsakaici, ba tare da walwala ba. A zahirin amfani, waɗannan “injunan” guda ɗaya ne (idan ƙoshin sun cika, ba za ku iya kawar da shaƙa ba).

Yawancin lokaci, numfashi mai zurfi da dogon numfashi sun isa don rage shaƙa. Koyaya, idan ɗayan irin wannan 'hura hura' bai isa ba, ana iya maimaita shi (ana ba da shawarar karin irin waɗannan fashewar).

Don haka, da zarar numfashin masu kwaikwayon ya daina aiki, ya zama dole a canza nan da nan zuwa na gaba - na sama - numfashi. Fara tare da m numfashi.

Hawayar ta sama - ƙwanƙwasawa zuwa sauti “ha” (secondsan daƙiƙa 0.5), hayaniya, wannan iska ce mai kuzari, iska yanzu ta shiga cikin huhu.

Kuna daukar numfashi kamar haka: kuna ɗaukar gajeren, numfashi mai ƙarfi zuwa sauti "ha". Abubuwan firikwensin ya kamata su kasance kamar iska mai iska "buga" a cikin makogwaro, maƙogwaro, sama. Don samun wannan jin, kada ku rufe bakinku bayan irin wannan tsananin kaifi, sanya shi a bude. Kada ka kwarara iska da kankawa cikin huhu - wannan kuskure ne. Tunda wannan riga ne ainihin inhalation na ainihi (idan aka kwatanta da kwaikwayon wahayi), kada ku sanya shi rauni: a wannan yanayin, maimakon wahayi na sama, zaku iya sake yin kwaikwayon wahayi don sauti "ha", wanda kuma zai kasance kuskure.

Akwai irin wannan doka: idan yayin kwaikwayon numfashi ka yanke shawarar ficewa zuwa sauti “ha” (wato kun zaɓi shi daga cikin sauti uku masu yiwuwa “ha”, “fu”, “fff”), to ya kamata a yi amfani da wannan sautin “ha” kuma tare da m numfashi. Kuma tunda kawai wahayi yana canzawa tare da matsanancin numfashi, kuma kumburin kullun iri daya ne, duk ka'idodin kawanye lokacin yin kwaikwayon ana kiyaye su sosai don fitar da numfashi. Mun lissafa su:

• ƙoshin ruwa ya yi santsi, ci gaba, mai tsawo (“motoci”),

• rashin cika bakin ciki, ba amo da hayaniya,

• An buɗe bakin kamar yadda ya yiwu (kuna buƙatar kawo babban yatsa a bakin), da sauransu.

Dangane da haka, kan shayarwa, kurakurai iri ɗaya ne mai yiwuwa, wanda aka nuna a cikin bincike na ƙarewa tare da numfashi mai sauƙaƙe.

A ƙarshen ƙarewa, rufe bakinka - ɗan hutu yana farawa. Duk wasu hukunce-hukuncen hutu da muka yi magana game da su yayin bayyanin kwaikwayon numfashi ana kuma kiyaye su da tsananin numfashi:

• kar mu numfasa tare da hanci ko bakin mu, riƙe numfashin mu,

Dakata tsawon lokaci - “motoci” uku,

• dole a kiyaye hutu.

Canjin numfashi

Da zaran kumburi ya tsaya tare da jan numfashi, nan da nan canza zuwa m numfashi m.

Fara da numfashi (gajeren kaifi mai karfi na tsawon dakika 0.5), sannan kaci gaba da amfani da sautin “ha” (fitar da dogon santsi, tsawon lokaci - "motoci"), sannan ka riƙe ɗan hutu (shima “motocin” uku). Don haka duk abin da ke maimaitawa - inhale, exhale, ɗan hutu, da sauransu har zuwa lokacin dakatar da numfashi mara ƙarfi.

Ka'idojin dakatar da shan numfashi daidai suke da ka'idojin dakatar da shan numfashi:

• Har baccin ya tsaya - wannan alama ce don motsawa zuwa na gaba, matsakaici na numfashi,

• ka fara shaƙa - sannan kuna buƙatar "cire" tunanin shaƙuwa (kamar yadda aka bayyana a sama) kuma nan da nan canza zuwa numfashi na matsakaici.

Shawa don sauti "ha" na 1 na biyu, a kwantar da hankula, ba tare da yin kuka ba, duk iska tana shiga cikin huhun huhun.

Kada ku numfasa sama da zurfi - wannan zai zama kuskure. Iskar da aka sha ruwa ya kamata kawai cika babban huhun huhun. Idan kayi niyya wani abu mai zurfi, dole ne a gyara lamarin. Ana yin wannan kamar haka: kuna ɗaukar numfashi mai zurfi kuma kumburi na dogon lokaci zuwa sauti "fu" (watau amfani da hanyar cire rashin numfashi).

Bayan haka, ba za ku sake son yin zurfin numfashi ba: za su zama ƙasa mai zurfi, matsakaici.

Kashewa da Dakatar da Dokokin

Kashewa da ɗan hutu tare da matsakaiciyar numfashi ana yin su kamar yadda yake da kwaikwayon hanu da ƙoshin numfashi.

Matsakaici na numfashi a cikin kuzari

Bayan dakatar da numfashi na sama, nan da nan canza zuwa numfashi na matsakaici. Fara da numfashi na matsakaici (a kwantar da hankula, na 1 na biyu), sannan ci gaba da ƙarancin sauti zuwa sautin “ha” (“motoci” uku), bayan haka riƙe ɗan hutu (shima “motocin” uku). Kuma maimaita: inhale, exhale, ɗan hutu - har sai an daina fitar da iska mai matsakaici. Ka'idojin kauda numfashi iri daya ne da na daina kwaikwayo da kuma numfashi mara karfi, wato:

• Har baccin ya tsaya - wannan alama ce don canzawa zuwa numfashin hanci na al'ada,

• fara shaƙa - sannan kuna buƙatar cire numfashin (wanda aka riga an sanmu da mu ta hanyar da aka bayyana a sama) kuma nan da nan canza zuwa numfashin hanci.

Horo a cikin matsanancin numfashi ta amfani da sauti "fff"

Bayan kun gama amfani da sautin kukan ta amfani da sautin “ha” a kan exhale, zaku iya zuwa wani sautin - “fff”.

Wannan sauti mafi ƙarfi kuma mafi inganci., lokacin da ake amfani da shi, sauƙin ana samun nutsuwa, matsin lamba, raguwar matakin sukari, kuma saurin daidaita yanayin metabolism a jiki yana faruwa. Idan aka kwatanta shi, za a iya kwatanta sautin “ha” a matsayin mara rauni, kuma sautin “fu” - a matsayin matsakaici (ta hanyar tasiri kan tafiyar matakai na rayuwa).

Koyaya, sautin "fff" - kuma mafi haɗari. Gaskiyar ita ce idan jikinku "bai yarda da" wannan sauti ba, to, maimakon inganta shi, akasin haka, yanayinku na iya ƙaruwa (wani irin ciwo zai bayyana, matsi zai karu, da dai sauransu).

Abin da ya sa ba a ba da shawarar fara sobbing horo tare da sauti "fff". Amma bayan ka koyi numfashi a kan sauti "ha", zaka iya tafiya lafiya zuwa cigaba da fahimtar sautin "fff". Haka kuma, hanyar yin sautin numfashi yana zama iri ɗaya, kawai sautin akan leaukar yana canzawa: maimakon sautin “ha”, yanzu kuna buƙatar furta sautin “fff”.

Thearamar zuwa sauti "fff" ana yinsa kamar haka: kuna hura iska ta wurin ɗan ƙaramin tarko tsakanin leɓun (kamar kuna busa busasshen ƙura da takarda), ya kamata a ji daga farko zuwa ƙarshe ("motoci" uku).

Kokarin ya kasance mai haske, mai 'yanci, yayin da abin jan ciki, faɗi ci gaba “ffff ...”, yayin da leɓunan ba su ji daɗi ba.

Wataƙila kurakuranda lokacin da haushi ga sautin "fff":

• kin matse bakinku da karfi, sannan kifin zai tafi da babbar wahala, ko ya daina tsayawa gaba daya,

• lokacin da ka shaye, rarar dake tsakanin lebe tayi girma sosai,

• kun ƙarfafa leɓunku kuma ya yi yawa sosai (a wannan yanayin, kuna fitar da dukkan iska da sauri - a cikin “motoci biyu”).

Don samun isasshen iska don “motoci” guda uku lokacin yin shaye shaye, yi amfani da wannan dabarar: kiɗa a ciki kar a gaji, amma kamar a hana fitar. Don haka iska ba za ta ƙare da sauri ba kuma kaɗan kaɗan.

Gwaji don sanin dacewar sauti "fff" don jikin ku

Sai bayan an gamsu da cewa kun fara fitar da ƙarfi daidai da sauti "fff", zaku iya yin gwajin da zai amsa tambayar ko jikinku ya karɓi wannan sautin kuma ko zaku cutar da lafiyar ku lokacin amfani da shi.

Gwajin kamar haka. Abin sani kawai ya zama dole a dauki numfashi uku-zuwa numfashin '' fff '' a cikin kwaikwayon numfashi. Idan ƙaramin rashin jin daɗi ya bayyana (zafin rai, ciwo, da sauransu), kar a sake yin numfashi kan wannan sautin. Idan babu rashin jin daɗi, kun sake ɗaukar numfashi uku, kumburi zuwa sauti "fff", amma yanzu akan numfashi mara ƙarfi. Lokacin da rashin jin daɗi ya faru, dakatar da numfashi, a cikin rashin jin daɗi, sake sake ƙoshin inhalation uku zuwa sauti "fff", amma yanzu tare da numfashi na matsakaici. Sakamakon a nan zai zama iri ɗaya: ko dai rashin jin daɗi, ko rashin shi.

Idan a lokacin irin wannan gwajin akwai rashin jin daɗi - wannan alama ce cewa ba a karɓar sauti "fff" ta jiki ba. Sannan tare da wannan sautin kada kuyi numfashi har tsawon wata daya: kuyi numfashi kawai da sauti mara karfi “ha” da “fu”, warkar da jikinku, bayan wata daya kuma ku sake yin gwajin. Idan sakamakon ya sake zama mara kyau - kuma ba mu sake yin sautin "fff" ba har tsawon wata guda. Don haka za ku yi har sai sakamako mai kyau, wato rashin rashin jin daɗi. Daga nan zaku iya amfani da sautin "fff" yayin amfani da tsananin amo.

Idan ka riga a gwajin farko yanayin jikinka ya kasance mai kyau kuma babu rashin jin daɗi ya bayyana - wannan alama ce cewa jikin ya ɗauki sauti "fff"kuma zaka iya numfasawa a waccan sautin.

Idan jiki bai karɓi sautin “fff” - wannan alama ce ta mahimmancin damuwa a cikin jikin ku da cututtukan da ke tattare da waɗannan rikice-rikice. A wannan yanayin, ana buƙatar ƙoƙari mai yawa don dawo da lafiyar ku ta hanyar amfani da matsanancin numfashi ta amfani da raunanan sauti "ha" da "fu".

Idan jiki ya karɓi sauti “fff”, to wannan yana nuna cewa matakan metabolism na jikin ku sun lalace (kuna numfashi ba daidai ba), amma ba sosai ba, kuma zaku iya dawo da lafiyarku da sauri tare da taimakon matsanancin numfashi, gami da amfani da ainihin sauti mai ƙarfi da ƙarfi "fff".

Horo a cikin matsanancin numfashi ta amfani da sauti "fu"

Bayan da kuka koka da shan numfashi ta amfani da sautin “ha” da “fff”, kuna iya ci gaba zuwa sanin sautin “fu”.

Dokokin motsa jiki don sauti "fu": lokacin fitarwa, furta kawai "y", ninka leɓunanka cikin bututu, ba a cika aiki ba.

Girman rami a bakin yana ƙaddara kamar haka: kuna buƙatar sanya yatsan suturu a cikin bakinku, sannan sai ku kama yatsan da leɓunku ta dukkan bangarorin domin leɓunan ya taɓa ɗan yatsa kaɗan, yayin da yake cewa "y" da kanku. Ramin a bakin ya zama zagaye, lebe na tafiya gaba da yatsa - kun sami girman ku. Bayan haka, cire yatsan, ka bar leɓun a matsayin da aka kai ka kuma tuna da shi. Yankuna suna daure (yana cikin wannan matsayin cewa hayar yana faruwa).

Idan yayin cinyewar lebe ya kusanci kuma buɗe bakin ya ragu, wannan kuskure ne, saboda a wannan yanayin maimakon sautin “fu”, ana iya samun sautin "fff". Wannan kuskuren yana da haɗari musamman ga waɗanda galibi ba su iya yin numfashi a kan wannan sauti mai ƙarfi ba.

Idan rami a bakin ya zama faɗaɗa lokacin cinyewa, wannan ma kuskure ne, tunda a wannan yanayin, hayaƙin na iya faruwa ba zuwa sauti “fu” ba, amma ga sauti “ha” ko “ho”.

Lokacin da kuka fita zuwa sauti "fu" ba ku busawa (wannan kuskure ne), amma inaudibly exhale iska daga huhu (aka furta "y" a wannan yanayin). Kushin yana aiki ne da lebe; ba za ku iya kumbura da makogwaro ba.

Ka tuna da yadda muke narke sanyi a gilashin motar domin ganin inda za mu. Ko wani zaɓi: tuna yadda muke numfasawa a kan madubi ko tabarau don shafe su.

Yadda zaka ɗauki sauti yayin da kake bacci

Dole ne a kiyaye ƙa'idar mai zuwa: cewa sauti ne mafi alh ,ri, a cikin abin da ya fi sauƙi kuma mafi gamsarwa ga exhale.

Ya ce ka yanke shawarar numfasawa tare da matsanancin amo a sauti na “ha” a wurin da kake zaune: ka kunna numfashi, sannan - dogon numfashi ga sautin “ha”. Idan kumburin ya juya sauƙaƙe, ba tare da tilastawa ba, to wannan alama ce da ke buƙatar numfashi mai ƙarfi a halin yanzu, saboda an toshe yawancin oxygen saboda ƙoshin hanci, kuma kwakwalwa ta riga ta “kunna” numfashi mai amo. Bayan an kammala numfashi na numfashi, je zuwa na sama, sannan kuma, bayan kammalawa na sama, zuwa numfashi na yau da kullun tare da numfashi zuwa sauti guda “ha”.

Wani zabin: shayarwa zuwa sauti “ha” bayan kwaikwayon inhalation yana da wahala, dole ne a tura iska da karfi, da karfi. Wannan alama ce da jiki yanzu bai yarda da sautin "ha" ba kuma ya kamata ya numfasa a kan wannan sautin. Gwada wannan zaɓi: yi kwaikwayon wahayi, da kuma fitar da wani sauti daban, alal misali, akan "fu". Idan kumburin ya juya ya zama mai sauki, ba tare da wani tursasawa ba, tashin hankali a kanka, to ya kamata yanzu ya kamata numfasawa daidai don wannan sautin da ya fi dacewa da “dadi”. Bayan kun dakatar da siminti na “fu” iri daya, sai kuyi numfashi tare da yin numfashi na yau da kullun, wato, yi amfani da sauti mai daɗi (a yanzu) a gare ku akan kowane nau'in numfashi.

A ka'idar, ana iya canza sautikan a kan abin da ba shi da ma'ana: da safe suna hura kansa “ha”, a tsakiyar rana - a “fu”, da yamma - a “fff”. Amma idan kuna son sauti fiye da wasu, to zaku iya yin numfashi a kan wannan sautin. Haka kuma, zaku iya yin wasu nau'ikan sauti kamar farko, sannan sauran sautuna zasu zama na biyu.

A wannan yanayin, ana yin shi ta wannan hanyar: da safe, da rana, da maraice, kuna numfasawa koyaushe ta amfani da babban sauti yayin da kuka sha iska, amma idan kwatsam "ba ku tafi" zuwa wannan sautin, kuna buƙatar numfasawa ta amfani da wani sautin (sakandare), sannan sake yin numfashi a kan babban sautin.

Jin kukan a cikin kuzari

A zaune, tsayawa ko tafiya a hankali a kusa da ɗakin, dole ne ku fara ta yin kwaikwayon numfashi. Muna numfasawa cikin kwaikwayo, yayin da sharar gida yake da sauki. Da zaran kodan ya daina aiki ko kuma ka fara shayarwa, kana buƙatar dakatar da fitar numfashi.

Yanzu muna buƙatar zuwa na gaba, mara ƙarfi, numfashi. Mun sake yin numfashi, yayin da sharar gida yake da sauki. Tare da dakatar da ƙonewa ko kuma bayyanar shaƙa, za mu dakatar da numfashi ƙasa kuma ci gaba zuwa numfashi na gaba - matsakaici. Kuma sake sake numfashi, yayin da kumburi yana da sauki. Tare da daina yawan bacci ko kuma bayyanar shaƙa, sai mu dakatar da numfashi na matsakaici (kuma tare da shi duka zaman bacin rai) kuma canza zuwa numfashin hanci na al'ada.

Wannan misali ne na ingantaccen zaɓi. A aikace, ba lallai bane ka shiga cikin dukkan wadannan matakai kowane lokaci, ya isa ka iyakance kanka ga nau'in numfashi guda daya ko biyu.

Wani lokaci, alal misali, zaku iya numfashi sau 2-3 don inganta yanayinku. Kuna fara da numfashi mai sauƙin motsawa kuma kammala aikin a wannan numfashin. Ba za a iya amfani da m na zahiri ko matsakaici ba.

Koyaya, yana iya juya cewa kwaikwayon numfashi ya ɗauki minti ɗaya sai ya tsaya. A wannan yanayin, kuna buƙatar numfasa sauran minti biyu a kan m numfashi, da kuma matsakaici numfashi ba a bukatar. A takaice dai, jikin kansa zai gaya muku mafi kyawun zaɓi.

Lura Akwai lokutan da Ba za ku iya farawa ba tare da numfashi mai sauƙi.

1. Lokacin da kake numfashi ta hancinka, kana da wani irin rashin jin daɗi (kai kanka yana ciwo, hawan jininka ya hau, da sauransu). Dokar a nan ita ce: don sauƙaƙa ciwo, kuna buƙatar numfasawa tare da matsanancin kuka, amma kuna buƙatar farawa ba tare da kwaikwayon numfashi ba, amma tare da numfashi mara ƙarfi. Ba a yin amfani da kwaikwayon, numfashi kawai na sama, kuma idan an buƙata, matsakaiciyar numfashi.

2. Idan ka samu guda daya ko biyu na fitarda numfashi yayin numfashi mai sauƙin motsa jiki, daga nan sai exhale ya tsaya ko ka fara shaƙa, wannan alama ce dake nuna cewa akwai manyan cuta a cikin jiki. Dokar anan ita ce: kar a numfasa a cikin kwaikwayon har sati guda, yi amfani da numfashi na sama da na matsakaici kawai. Bayan sati daya, gudanar da gwaji don sake numfashi: idan kun sake samun numfashi ɗaya ko biyu, kumbura, sake kada ku sake yin numfashi a cikin mako guda. Sabili da haka muna yin har sai mun sami sakamako mai kyau, lokacin da kuka sami numfashi uku. Daga nan sai numfashi mai fashewa zai iya farawa da wahayin da aka kwaikwaya.

3. Ba zaku iya farawa da kwaikwayon numfashi yayin kwance da tafiya akan titi ba. A cikin waɗannan matsayi, fara da wahayi mai zurfi, wanda daga baya kuke canzawa zuwa matsakaiciyar numfashi.

4. Babu wani yanayi mai tsauri don amfani da tsananin amo. Misali, jerin abubuwan amfani da nau'ikan nau'ikan numfashi (kwaikwayo, na waje, matsakaici) yakamata a lura da wannan tsarin. Amma idan kwaikwayon numfashi ya fara nan da nan tare da wahala, zaku iya, ba tare da canza sautin a kan exhale ba, fara da m numfashi, kuma a cikin rashi, zaku iya fara nan da nan tare da numfashi mai matsakaici. Ana iya daidaita daidaiton zaɓin da kuka zaɓa da lafiyarku: idan kun ji kuna da kyau ko kuma an inganta su, to zaɓin da kuka zaɓa daidai ne.

5. Kuma a ƙarshe, bai kamata ku fara da kwaikwayon numfashi ba idan kun riga kun sami ciwo na kullum. A wannan yanayin, yana da mafi kyawun numfashi iri biyu kawai: na waje da matsakaici.

Babu ƙaƙƙarfan dokoki a cikin ƙayyade tsawon lokacin yin amo. A ka’ida, zai iya zuwa awa daya ko ma ya fi tsayi. Kowane lokaci, tsawon lokacin yana ƙaddara ta zaman lafiyar ku. Idan kun ji daɗi, kawai kuyi numfashi na mintina 2-3 (kusan, kada ku kalli agogon ku) don rigakafin. Don magance cututtukan na kullum, zaku iya numfashi na rabin sa'a da awa daya.

Babban jigon anan shine wannan: kar a sha numfashi sosai nan da nan (na tsawon awa daya ko fiye), a kokarin hanzarta murmurewa. A cikin farko na kwana ɗaya ko biyu, lokacin da kuka ƙarfafa nauyin fasahar yin numfashi, zai fi kyau ku iyakance kanku ga fewan numfashi.

An yi wannan kamar haka: kuna buƙatar yin 5-6 wahayi da safe don sauti "ha", bayan rabin sa'a ko awa daya don maimaita wannan darasi don sauti "fu", sannan kuma - don sauti "fff". Maimaita waɗannan darasi uku cikin wannan jeri har maraice, kuna tuna dabarun.

Kwanaki 2-3 masu zuwa kana buƙatar numfasawa na mintina 2-3 na sau 5-6 a lokacin. Wadannan ranakun, kun ci gaba da kwarewar fasahar yin numfashi da yin rikodin cewa ya fara taimakon ku (kun sami sassauci da zafi, matsi, da sauransu).

Daga nan sai ka fara kara tsawon zaman: ba zaka iya numfashi 5, 10, 15, 20 ko fiye ba. Wannan baya nufin tsawon lokacin numfashi yakamata a kowace rana a kowace rana yana ƙaruwa.

A yayin zaman guda ɗaya, zaku iya numfashi na mintina 15, a yayin zama na gaba - sanya mintina 2-3 kawai don rigakafin, sannan - minti 10, da sauransu.

Duk lokacin da kuka ƙayyade tsawon lokacin zaman kanku, yin la'akari da yanayinku, kasancewar lokacin kyauta, da dai sauransu.Babban jan hankali anan shine: yayin da ake kara rikice-rikice na rayuwa, da yawan cututtukan da ake dasu, da yawanci kuna bukatar amfani da tsaftataccen numfashi don warkarwa, da tsawon lokaci kuna buƙatar numfashi kowane lokaci.

Yayinda kake murmurewa, buƙatar buƙatar yin kuka zai iya raguwa zuwa cikakkiyar rashin irin wannan buƙatar, wanda hakan yana nufin dawo da ingantaccen numfashin hanci.

Yadda ake amfani da kuka da rana

Babu samfuri anan kuma akwai yiwuwar zaɓuɓɓuka da yawa.

Bayan kun farka, za ku iya numfasawa nan da nan aƙalla minti 2-3. Kafin karin kumallo, numfashi na iya tsayawa da sauri, saboda jini ya kasance kaɗan a cikin sukari, fats, sunadarai, waɗanda gabobin da tsokoki suke buƙata. Wannan shine dalilin da ya sa jiki zai “kashe” da sauri numfashi: me yasa za a ba gabobin da yawa oxygen idan babu abubuwan gina jiki a cikin jini?

Yanayi ya tsara jikin mu ta hanya mai ma'ana - idan babu abubuwan gina jiki a cikin jini, jiki “yana kashe” yana numfashi. Amma bayan karin kumallo akwai mahimman yanayi don "haɗuwa" na matsanancin huɗa, to, zaku iya sake yin numfashi.

Idan da safe kuna da rauni, ba ku son barin gida, to ya kamata ku maido da yanayin aikinku. Ana yin hakan kamar haka.

Bayan karin kumallo, kuna ɗaukar matsayi kuma kuna amfani da numfashi mai fashewa. Lokacin da ta ƙare, kuna buƙatar tashi da tafiya ko'ina cikin ɗakin kaɗan: lokacin tafiya, numfashin hawayen na iya sake komawa.

Tare da bayyanar alamun alamun gajiya ko kuma dakatar da matsewar numfashi, dole ne ku sake zauna ku yi amfani da matsanancin kuka. Dole ne a maimaita wannan dabaru sau da yawa har sai kun ji cewa ƙarfinku ya warke kuma rauninku ya ɓace.

Energyarfin da ya bayyana a cikin jiki yana motsa ku don ɗaukar ƙarin aiki mai ƙarfi: yanzu kuna so ku fita waje. Amma da zaran ka fita daga gidan, numfashin hayaniya "yana kunnawa" kuma. Tafiya, motsawa, aikin tsoka yana ƙaruwa da buƙatar jikin oxygen, don haka kwakwalwar ta sake "kunna" matsananciyar numfashi. Fara da m numfashi, tare da dainawa - canzawa zuwa matsakaiciyar numfashi, sannan kuma zuwa numfashin hanci na al'ada.

Yin amfani da kuka a titi ba tsari bane. Idan wata mota ta tuka ku kuma ta dakatar da ku da iskar gas, to, ya kamata, ba shakka, kada ku numfasa a wannan lokacin (af, ba kawai da bakinku, amma tare da hancin ku), kuma kawai lokacin da kuka fita cikin iska mai tsabta, zaku iya sake dawo da matsanancin numfashi.

Fara da nau'in numfashin da kuka katse. Irin wannan tasirin na halitta na iya zama, alal misali, lokacin da kuka ketare kan titin, kuyi jigilar kai tsaye, hau kan wata mota, zuwa shago ko metro, siyan wani abu a kan titi, da dai sauransu. bas, metro, a kan titi, cikin shagon. A matsayinka na mai mulkin, yakamata a daina zubar da hawaye yayin da ake buƙatar ƙara kulawa.

A kowane lokaci, zaku iya dakatar da matsewar numfashi a hankulanku kuma ku koma numfashin hanci na al'ada. Hakanan, zaku iya katsewar numfashin hanci a kowane lokaci kuma ku canza zuwa yin kuka.

Sau da yawa mutane suna jin tsoron numfasawa a buɗe a kan titi: Lafiyar ƙasa mara kyau. Wadannan tsoran suna da girma.

Tabbas, tare da numfashin hanci, an tsaftace iska daga ƙura, ƙwayoyin cuta, da dai sauransu, waɗanda likitoci ke nunawa koyaushe. Koyaya, waɗannan fargaba suna da ƙari a bayyane, saboda yana tare da numfashi baki (a cikin yanayin hawaye) cewa duk marasa lafiya suna warke cikin nasara, tunda sun fara numfashi daidai.

A zahiri, yana da kyau a sha iska mai tsabta. Amma a cikin yanayin birane, da rashin alheri, kowa yana numfashi iska wanda wani lokacin ba ya cika bukatun asalin tsabta. Koyaya, marassa lafiya da ke amfani da numfashi masu yawan rai suna jin daɗi sosai fiye da waɗanda suke yin numfashi kawai ta hancinsu.

Yadda zaka numfasa ta hancin ka

A ka’ida, mutum ya kamata ya hura tare da hanci, ba bakinsa ba. Wannan, kamar yadda kuka sani, shine babban batun maganin zamani.Koyaya, likitoci ba su yin la'akari da gaskiyar cewa: zaku iya yin numfashi ba daidai ba tare da hanci, kuma akasin haka, zaku iya yin numfashi daidai tare da bakinku.

Numfashin hanci na daidai ne kawai lokacin da ƙoshin ya wuce lokacin wahayi. Irin wannan numfashi shine, a matsayin mai mulkin, a cikin mutanen da ke da lafiya daga haihuwa: suna da ƙuƙwalwar ƙarfi na huhu, sabili da haka karewa daidai ne, wato, tsawaita. Akwai 'yan kalilan da ke cikin waɗannan mutane masu lafiya - kusan kashi 10-20. Tsarin aikinsu shine tsari na al'ada kuma jikin kansa yana tallafawa dukkanin gabobin cikin yanayin lafiya. Wadannan mutane a kusan basu da lafiya, suna zaune na dogon lokaci.

Koyaya, ga yawancin mutane, numfashin hanci baya da matsala. Rashin tsokoki na huhu daga haihuwa basa barin jiki ya tsara abubuwan da suka dace na rayuwa. Gabobin, suna fuskantar matsalar karancin iskar oxygen, basa iya shan abinci don haka dole aikinsu na yau da kullun daga jini, saboda haka suna rashin lafiya. Kullum jiki yana rauni, rigakafi yana raguwa: wannan shine dalilin da ya sa waɗannan mutane suka zama farkon waɗanda ke fama da cututtukan da ke kama su.

A cikin mutanen da ke fama da numfashi na hanci na yau da kullun, metabolism yana da rauni koyaushe, wanda ke ƙaddara kasancewar, a matsayin mai mulkin, ba ɗaya ba, amma cututtuka da yawa a lokaci guda. Hankula ga wadannan cututtuka: hauhawar jini, hypotension, cututtukan zuciya da (ischemia, angina, arrhythmia, atrial fibrillation), fuka, ciwon sukari, mashako, da tarin fuka, da ciwon daji, AIDS, ciki ulcers da yawa wasu. Dalilin duk waɗannan cututtukan ɗaya ne - rashin isasshen numfashi.

Magunguna ba su da amfani a gare su. Duk waɗannan mutane zasu iya kawar da dukkan cututtukan su a hanya guda: ta hanyar koyon numfashi daidai. Barkewar numfashi cuta ce ga dukkan cututtukan su: fara ɗaukar dogon bacci da bakunansu, nan da nan suka fara warkar da kansu daga cututtuka iri-iri, gami da cututtukan da ake kira cututtukan da ba a iya amfani da su ba: ciwon sukari, kansar, AIDS, tarin fuka, da dai sauransu.

Rashin sani game da waɗannan fasalulluka na hanci, likitoci sukan ba da shawarwarin da ba su dace ba. Misali, ana ba da shawara ya ɗauki numfashi mai zurfi tare da hanci, dangane da gaskiyar cewa ƙarin oxygen yana shiga jiki, mafi kyawun lafiya. Koyaya, irin wannan shawarwarin daidai ne ga ƙaramin rukuni na mutane masu numfashi daidai. Tabbas, yayin da ake samun isashshen oxygen da suke sha, zai zama mafi kyawu: bayan duk, tare da dama da tsawan hancin hancin hanci, ba a toshe oxygen tare da hawan jini kuma gaba daya ya shiga gabobin da tsokoki. Sabili da haka, a lokaci guda, ingantaccen wadataccen sukari, mai, mai-kariya ga gabobin da tsokoki suna cikin aiki koyaushe.

Amma ga mafi yawan jama'a, irin waɗannan shawarwarin suna da haɗari da haɗari. Tare da yin numfashi mai zurfi ta hanci, suna da cuta mafi girma ta rayuwa, har ma da ƙarancin oxygen da ke shiga gabobin da tsokoki, jiki yana rauni har ma da ƙari, wanda ke haifar da yanayi mai kyau don bayyanar ƙarin cututtuka.

Janar mulki: kada a sanyaya hancin numfashin hanci. Wasu mutane, da suka ji labarin amfanin kuzari mai tsawo, su kansu kan fara yin kuzari tare da hancinsu. Ba za a iya yin wannan ba, saboda mayya, zafi na iya bayyana nan da nan. Za a iya yin amfani da kuzari na dogon lokaci kawai da bakin, kamar yin kuka.

A takaice dai, idan kana da isasshen numfashi, to jiki da kansa ke tsara shi, yana ba da isasshen hayaki tare da hanci. Idan kana da numfashi mara kyau, to za ka iya yin amfani da dogon bakinka da bakinka kawai: kamar yadda Yanayinta suka tanada.

Hakan ya biyo baya da yawa daga hanyoyin samar da numfashi da mutum ya kirkira daga tsufa (alal misali, yoga, qigong) har zuwa yanzu, samar da ka'idojin numfashin hanci, basu cika wannan bukatar ta halitta ba. Abin da ya sa, a ganina, ingancinsu yana da kusanci sosai, sakamakon wanda babu ɗayan waɗannan tsarin da yawa da ya zama sanannen tsarin numfashi na gaske.

Mutane da yawa suna ƙoƙarin tantance kansu ko suna numfasa hancinsu daidai, suna sauraron kumburin hancinsu kuma suna kwatanta shi da tsawon lokacin da suke shayarwa. A kowane hali yakamata ayi amfani da irin wannan wa'azin. Abinda ya kasance shine shine tare da wannan dabarar, mutum gaba daya bashi da niyyar ya fara tsotsar hancin hanci har ya kai ga matsayin da bai dace ba cewa yana da numfashin daidai.

Akwai alamomi da yawa da ke nuna kumburin numfashin ku na ciki. Wannan cikakken cikawar ne, ko kuma a takaice, yawan bakin ciki ne. Wannan shine kasancewar cututtukan cututtuka daban-daban, ciwon kai da ciwon zuciya, karuwa ko rage matsin lamba, karuwar haushi, tashin hankali, matsanancin damuwa, bacin rai, da dai sauransu. Waɗannan duk sakamakon rikice-rikice na rayuwa ne sakamakon rashin ingantaccen numfashi.

Akwai hanya mai kyau kuma abin dogara don sanin ƙayyadaddun numfashin ku. Yana da kamar haka. Don bincika ko kana numfasawa daidai tare da hancinka a cikin awa daya da ta gabata, yi siminti inhalation da kuma ƙarewa ƙarewa zuwa sauti "ha". Idan kun fitar da sauƙi a hankali, kyauta, ba tare da tilastawa ba, wannan alama ce tabbatacciyar alama cewa kuna numfashi numfashi ba daidai ba tare da hanci. A wannan yanayin, tabbas kuna buƙatar fara numfashi tare da bakinku, wato, numfashi mai amo.

Yana da mahimmanci a jaddada cewa numfashi ta hanyar bakin da hanci (dama da ba daidai ba) yana kula da tsarin juyayi na tsakiya. Kwakwalwa “yana kunna” kuma yana “kashewa” yana numfashi, yana sarrafa shi akai-akai. Sabili da haka, doka ta gaba ita ce: yi tunani kaɗan game da numfashin hanci har ma manta da shi, numfashi yadda muke numfashi, yadda muke numfashi tun daga ƙuruciya - bayan haka, a lokacin ƙuruciya ba mu tunanin ko mun dade da shan hancin hanci, amma muna numfasawa yadda za ta zama. Wannan shine asalin ka'idodin numfashi hanci.

Idan muka zama manya kuma muka kamu da rashin lafiya, zamu fara koyon numfashi - ciki, diaphragm, kirji. Wannan ba lallai bane don koyo, saboda duk waɗannan nau'ikan nau'ikan numfashi na iya dagula yanayin jikin mutum. Abinda kawai zamu iya sani a hankali shine, idan ya cancanta, yin amfani da matsanancin kukan da aka bayar wanda Yanayi ke samarwa.

Tarihin gano hanyoyin fasahar yin numfashi

Abubuwan da ke haifar da metabolism na saurayin sun kasance masu rushewa tun suna yara, kuma yana fama da ciwon sukari tun yana dan karami, ta amfani da motsa jiki na jiki wanda ya taimaka masa wajen magance rikicewar jiki da kuma kula da lafiyarsa.

Amma ciwon sukari kawai ya raunana alamunta na ɗan lokaci, kasancewa da gaske cutar rashin ƙarfi ce, sannu a hankali yana aiwatar da aikin lalata. Kuma tuni yana da shekaru 40, wani dattijo ya kasance a asibiti a cikin yanayin prear infarction.

Yuri Vilunas, wannan shine sunan wannan mutumin, likitoci sun iyakance a duk motsin jiki don kada ku cutar da zuciya. Ya dauki allura da kwayoyin hana daukar ciki kuma yana da wahalar motsawa. Hanyar da likitoci suka tsara lokacin sannu a hankali ya juya shi ya zama nakasasshe.

Yuri ya yanke shawarar ci gaba da motsa jikin domin ya kula da yanayin jikinsa. Amma motsa jiki na farko ya ɗauki ƙarfinsa na ƙarshe kuma ya fashe da kuka. Ya fashe da bakinsa ya gaji tsawon lokaci (kamar yadda jikinsa ya gaya masa), ya zauna na wasu mintoci, wanda hakan ya kawo masa kwanciyar hankali har ma da wani karfin gwiwa. Kalli bidiyon so part 1:

Da hankali ya lura da haɓakarsa, Yuri Vilunas ya fara ɗauka a hankali kamar dai lokacin kuka. Sau da yawa a rana. Kuma wani abu ya faru cewa duk mutanen da ke kusa da shi da likitocin sun ƙi yin imani. A cikin mako guda kawai, ya ji babban ci gaba, kuma bayan 'yan watanni, ya ji cewa ya murmure gaba daya.

Shekaru bayan wannan gano, Yuri Georgievich, yana ci gaba da binciken wannan hanyar da inganta shi, ya kammala. Cewa jiki, azaman tsarin sarrafa kansa, yana da ikon sake dawowa. Wannan tsari ya hada da bangarori da dama na kayan aikin:

• tausawa kai tsaye
• lokacin bacci na dare
• abinci na yau da kullun
• matsananciyar yunwa
• da ihu mai ƙarfi.

Wannan shi ne yadda rabo ya mika wa Yuri Vilunas wata hanyar yin numfashi, wanda a halin yanzu yake rabawa da kowa da kowa.

A yau ina ba ku shawarar ku fahimci hanyar guda ɗaya kaɗai daga cikin tsarin - sautin numfashi.

Menene tushen numfashin mutum lafiya

Kowa yasan cewa ta hanyar numfasawa muna cika huhu da iska. Oxygen yana fitowa daga cikin iska, wanda ke juyawa ta hanyar jini zuwa dukkanin sel na jiki. To, jini yana karɓar dioxide carbon, yana karɓa daga sel kuma yana ɗaukar shi zuwa alveoli na huhun jini.

Hanyar yin amfani da bidiyo mai sosa rai, kashi na 2:

Cikakkiyar numfashi mai zurfi tana samar da jiki tare da babban adadin oxygen, wanda ke nufin samun kwayoyin halitta. Saboda haka, mutum yana cikin koshin lafiya. Official magani tunani don haka ...

Koyar da Farfesa K.P. Buteyko game da warkar da numfashi da matsananciyar cutar oxygen

Kuma yanzu wannan kyakkyawan ingantaccen fahimta game da yanayin numfashi yanzu ana kallon shi ta wata hanya daban. A cikin ka’idar sa, dangane da shekarun kallo da bincike, Farfesa K.P. Buteyko ya gano cewa aiwatar da isashshen oxygen da kuma sha ta jikin kwayoyin halitta kai tsaye ya dogara da kasancewar CO2 a cikin jini.

Kuma har ma saita daidaita yanayin kyakkyawan yanayin O2 da CO2 don kyakkyawan numfashi. Don samun isasshen ƙwayar oxygen daga sel da ƙoshin lafiya, adadin sa ya kamata ya rinjayi carbon dioxide sau uku.

Idan iskar oxygen ta fi al'ada girma, to kuwa an ninka yawan haɗin da yake haɗuwa da haemoglobin. Samun isa ga sel, oxygen dole ne ya karya waɗannan abubuwan don su shiga cikin membranes cikin sel. Abin da ba zai iya yi ba. Kuma yunwar oxygen ta bayyana a sel, rashin isashshen oxygen shima yana bayyana a gabobin, wanda hakan kan haifar da cutarwa da cututtuka daban-daban.

Sabili da haka, ya zama dole a sha iska a cikin hanyar da cewa ɗaurin haemoglobin tare da oxygen yana da rauni, wanda zai iya karyawa cikin sauƙi. Kuma don wannan, a cikin alveoli na huhu, carbon dioxide ya kamata ya zama sau 3 more.

Abin baƙin ciki, wannan gano, wanda aka mai suna "ƙaƙƙarfan kawar da numfashi mai zurfi" - VLGD, magungunan jama'a ba su gane shi ba. Kuma marubucin, don irin tunaninsa mai ban mamaki, an sha fuskantar hare-hare da yawa.
Kuma ga wannan sashi na 3, Yuri Vilunas sobbing video video:

Dole ne mu tuna tare da ku cewa lokacin da ake sarrafa numfashi ta wannan hanyar, rabo daga carbon dioxide da oxygen ya zama 3: 1. A ƙasa za mu koyi numfashi ...
Yanzu duk takunkumin da ke kan tsarin numfashi na Buteyko an ɗaga shi kuma ana amfani da shi bisa hukuma a cibiyoyin kiwon lafiya don inganta lafiyar mutane.

Yuri Vilunas ya gina hanyarsa game da ci gaban Farfesa Buteyko, amma ya inganta shi sosai. Daga ra'ayi na ra'ayoyin da likitocin hukuma suka kirkira, ba zai yiwu a fahimci abin da ya sa ba, a cikin 'yan mintina kaɗan, numfashi zai iya haifar da matsin lamba da zafi don sauƙaƙe .. Kuma ku tambayi jikin irin wannan shirin cewa cututtukan masu haɗari masu haɗari a hankali sun koma baya. Amma haka ne.

Jin numfashi ba shi da lafiya

An san wannan bayanin a cikin karni na 18, likitan dan kasar Holland De Costa a karon farko yayi magana game da illolin cutarwa mai zurfi da cikakken numfashi kan lafiya.

Bayan haka, likita na Rasha, masanin ilimin lissafi B.F. Verigo ya yi irin wannan magana cewa karancin CO2 da wuce kima O2 ba su cika tantance ƙwayoyin ba, amma, akasin haka, suna haifar da matsananciyar yunwar oxygen. Tare da cikakken numfashi, carbon dioxide yana gudun hijira, kuma jikin, yana ƙoƙari ya riƙe shi, yana ba da umarni ga jiragen ruwa don yin kwangila. Daga wannan, oxygen din ma ba zai iya shiga sel ba.

Gaskiyar cewa zurfin numfashi yana da illa ga lafiya, ya yi jayayya da Farfesa Buteyko.

Farfesan ya yanke shawarar cewa mutane masu lafiya suna da matukar amfani da carbon dioxide a cikin jininsu idan aka kwatanta da marasa lafiya, alal misali, asma, ko wasu cututtukan: colitis, ulcers, bugun jini, da bugun zuciya. Sabili da haka, don samun lafiya, dole ne mutum ya koya don adana CO2 a cikin jiki.Kuma numfashi na sama yana taimakawa yin hakan.

An tabbatar da shi a kimiyance cewa mintuna 3 na numfashi mai zurfi suna haifar da irin waɗannan matsaloli a cikin jiki:

• malfunctioning na thyroid gland shine yake,
• kumburi yana faruwa kuma jakunkuna a ƙarƙashin idanun suna ƙaruwa,
• taro na cholesterol yana kashe sikelin,
• daga rashin carbon dioxide ya bayyana rashin bacci,
• hadarin bugun zuciya da bugun zuciya, asma,
• rashin daidaituwa da ciwon kai sun bayyana.

A bidiyo, dabarun numfashi, sashi na 4

Haɓakawa mai yawa da musayar iska a cikin huhu sannu a hankali yana rage ƙarfin garkuwar jiki, yana rushe hanyoyin rayuwa, kuma yana haifar da lalata tsarin jijiya. Ficarfin CO2 yana ɗaukar canje-canje a cikin ma'aunin acid-base, wanda ke haifar da isasshen enzymes da bitamin. Wannan yana tasiri ga jini da tsarin kasusuwa, yana taimakawa ci gaban ciwace-ciwacen daji da haɓaka, kuma yana ba da gudummawa ga ajiyar ƙwayoyin cuta.

Yanzu bari mu matsa zuwa ainihin hanyar numfashi.

Wanda zai amfana daga yawan shan iska

Yuri Vilunas yayi kashedin cewa lafiyayyen mutum baya jin bukatar hakan. Yana amfana da mutane da matsalolin lafiya da ƙarancin ciki kuma yana taimakawa kawar da dukkan alamu. Yana da kyau a yi amfani da shi duka biyu domin rigakafin kuma idan mutum ya kamu da rashin lafiya.

Koda yara zasu iya yin shi, da zaran akwai wani rauni na rashin karfi ko malaise ya kasance, to babu wata illa daga wannan aikin. Numfashi yana warkar da sakamako mafi girma yayin da:

• ciwon sukari mellitus da ciwon sukari,
• tare da cututtuka na huhu da jijiyoyin jini,
• sanyi
• a babbar da ƙananan matsa lamba, amma kawai a gafarta,
• tare da anemia da kuma lokacin fama da kasala mai wahala,
• idan ba zai yuwu mu magance rashin bacci da ciwon kai ba,
• da wata cuta daga ciki,
• na kiba
• tare da rikicewar juyayi
• tare da gazawar jini,
• yana warkar da ciwon sukari ba tare da kwayoyi ba
• take hakkin hanyoyin rayuwa,
• fuka
• tare da rashin ƙarfi da rashi makamashi,
• yana warkar da cututtukan zuciya.

Lokacin aiwatar da matsanancin numfashi, babban abin da ke haifar da hypoxia da guba na ƙwayoyin jijiya, an kuma kawar da tsarin da ya dace ya zama jini a cikin jiki. Kuma wannan yana shafar farfadowar tafiyar matakai a cikin sel da kyallen takarda. Wanda ke haifar da farfadowa da tsarin gabobin jiki da tsarin harma da ƙwayoyin jijiya.
A sashi na 5, dokoki na gaba daya don aiwatarwa:

Ga wanda motsa jiki da yawa numfashi ne contraindicated

A kowane hali yakamata ku iya yin wannan darasin yayin rugujewar cututtuka, musamman idan yana da alaƙa da:

• tare da raunin kai
• tare da hawan jini
• tare da matsa lamba ciki da ciki
• da zazzabi da zazzabi,
• tare da rikicewar tunani
• tare da hadarin zub da jini.

Kiran numfashin kukan, bisa ga hanyar Yuri Vilunas

Kafin ka fara motsa jiki, ka ɗauki numfashi mai zurfi da kuma yin bacci. Busawa da ƙarfin tasirinsa ya kasu kashi biyu, na sama da na matsakaici, ya haɗa da matakai uku: sha iska, ƙarewa da ɗan hutu. Na ba da misali misalai game da yawan numfashi. Idan ana so, kowannenku zai iya fadada ilimin ku da kansa kuma zai iya zurfafa zurfin hanyar yin baƙin cikin Yuri Vilunas.

Yadda ake yin daidai

1. Yi numfashi da bakinka. Gajeru kuma mai kuzari, kamar dai iska a bakinku ya zauna kuma baya tafiya gaba. Wani numfashi yayi kama da sob yayin kukan lokacin da mutum yayi sama da iska: “ha” kuma tsawon lokacin sa shine tsawan 0.5. Wannan sauti ne mai sauraro.

2. Ka cika bakinka da bakinka. Da farko, domin sanin wannan dabara, ina ba da shawarar ku yi amfani da sautin “ho-o-o” ko “ha-a-a” lokacin da ake fitarwa, marubucin hanyar ya ɗauki waɗannan sautin a matsayin abin karɓa ne ga kowa. Sanya lebe a cikin bututu kuma shiru a hankali na cewa "ho-o-o" akan leaukar.

Kar ku zage damtse yayin fitar da gawarwa. Kashewa ya kamata ya zama mai santsi da kwanciyar hankali. Tsawon lokacin ƙarewa yana da sakanni 2-3.Idan kuzarin da ya fi tsayi muku yawa, zaku iya amfani da shi. Karka yi kokarin fitar da dukkan iska daga cikin huhu domin ya sauƙaƙa dakatar da kai.

3. Dakata. Dakyarwar tayi tsawon sakanni 2, dan kawai ka riƙe numfashinka, baya numfashi. Don yin lissafin daidai, ba tare da yin saurin na biyu ba, Vilunas ya ba da shawarar yin ƙidaya da shiru: “na'ura ɗaya, inji biyu”. Zai zama tsawon minti biyu.

Kuna iya amfani da numfashi a kowane matsayi na jiki: zaune, kwance har ma yayin tafiya. Idan kana jin karancin numfashi, ci gaba yadda ka saba.

Yadda za a tantance idan kuna buƙatar irin wannan magani

Abin mamaki, amma ba kowa bane ke iya jin buƙatar irin wannan numfashi. Gaskiyar ita ce akwai mutane da ke da ƙoshin lafiya waɗanda suka sami ingantattun tsokoki na ciki waɗanda ke samar da tsarin numfashi. Wato, sun yi haɓaka tun daga ranar haifuwa tsarin aiwatar da kai, wanda ke samar da cikakkun hanyoyin tafiyar matakai.

Tun daga ranar da aka haife su, ana bambance irin waɗannan mutanen ta kyakyawan fata da tsawon rai.

Amma mafi yawan mutane ana haife su tare da rauni na numfashi kuma a duk rayuwarsu suna numfashi ba daidai ba, wanda ke haifar da cututtuka da yawa. Ayyade idan jikinku yana buƙatar irin wannan nau'in numfashi yana da sauƙi kuma mai sauƙi.

Breathauki numfashi na yau da kullun (kamar yadda koyaushe kuke numfashi) kuma kuyi bacci mai zurfi. Kuma nan da nan fara numfasawa, ta yin amfani da ka'idodin sobbing numfashi. Wani ɗan gajeren numfashi a ciki da waje tare da sautin ho-o-o.

Mutane masu ƙoshin lafiya ba za su sami isasshen isashshen iska da za su ƙare ba. Wannan yana nufin cewa suna numfasawa daidai daga yanayin kuma dukkan matakan tafiyar rayuwa a jikinsu suna ci gaba yadda yakamata. Saboda haka, tsarin juyayi yana hana hanyar juyawar wucin gadi kuma suna jin rashin jin daɗi.

Amma a cikin mutanen da ke da matsalar lafiya, ƙoshin zai zama mai sauƙi da annashuwa. Kuma akwai sha'awar ci gaba da wannan numfashi. Wannan yana nuna cewa jiki yana neman 'yantar da kansa daga oxygen mai yawa a cikin huhu, yana son ƙarin carbon dioxide.

Wadanne sauti zan iya amfani dasu lokacin da nake motsawa?

A cewar marubucin dabarar, shayarwa tare da matsanancin sauti dole ne ya kasance tare da sauti. Bugu da ƙari, bai kamata ya kasance da babbar murya ba, saboda haka kawai zaka iya rarrabe shi.

Kamar yadda aka fada a sama, da farko kuna buƙatar fara da sautin "ha-ha-ha" da "ho-o-o", waɗannan sune sauti mara ƙarfi. A hankali, yayin horo, zaka iya canzawa zuwa wasu sautuka: "fff", "fu-u-u", "s-s-s".

Consideredarshe rukuni na sauti suna ɗaukar ƙarfi da ƙarfi, ba za ku iya fara koyon darussan tare da su ba. Lokacin amfani da sautuna “ff ff”, “fu-y-u”, “s-s-s”, ciwon kai da kuma bacin rai na iya bayyana. Kin amincewa da jikinku na wadannan sautuna yana nuna cin zarafi sosai, alal misali, kisan bugun jini (atherosclerosis).

Dukda cewa duk akayi daban-daban. Gwada da zaɓi sautin abin da za ku sami nutsuwa cikin nutsuwa kuma a lokaci guda, ba zaku sami jin daɗi mara dadi ba.

Tsarin fasaha na duniya don guje wa kurakurai

1. Abin sani kawai kuna buƙatar numfashi ta bakinku. Dukansu suna sha da bakin ta baki.
2. Kun dauki kankanen lokaci, amma ba ku da numfashi. Kuna da yanayin rashin isashshen sunadarin oxygen. Don haka baku buƙatar ci gaba da tilasta jikin ku. Aauki al'ada, wanda kuka saba da shi lokacin sha da ruwa.
3. Ko kuma kayi amfani da wannan hanyar Vilunas: ɗauki zurfi a bakinka, yayin da kake sha, ka ninka leɓunanka cikin bututu ka faɗi “ho-o-o”.
4. Kuma a sake komawa zuwa hanyar yin kururuwa. Idan, bayan wannan, numfashi baya bada ƙarfi, dole ne a daina amfani da shi. Saurari kanka. Kashewa da shaye-shaye ya zama mai dadi da walwala.
5. Kashewa ya kamata ya zama ya fi tsayi lokaci fiye da inhalation, amma ba daidai yake da shi ba, haka kuma, ba gajarta ba.
6. Lokacin da kuka shaye, ƙwayoyin lebe kada su kasance mai sanyin gwiwa. Wajibi ne a yi ƙoƙari don tabbatar da cewa buɗe bakin ya isa ga fitowar iska, ba tare da ƙoƙari ba da tura shi cikin leɓen lebe.
7. Tare da kaifi da gajeren numfashi, yi ƙoƙarin samun jin cewa iska ta zauna a bakin kuma baya wucewa gaba.Ruwan sama na iska mai iska wanda ya kamata ya buge sarauniya, zaku ji zafin taɓawan sa. Idan kana jin iska mai sanyi a ƙasa da ƙwanƙwasa (bronchi da huhu), to kuwa kana numfasawa ne ba daidai ba.
8. Dakatar da daidai kuma kada ka bar iska ta fitar da huhunka yayin hutawa.

Da fatan za a kula: A cikin sakin layi na 7 - yadda za a guji kuskure a rubuce an rubuta cewa kuna buƙatar samun jin cewa iska ba ta shiga cikin huhu ba. Abin mamaki ne. Da alama dai numfashin yana gajarta da sauri wanda kawai ya isa ga makogwaro. A zahiri, hakika ya shiga cikin huhu. In ba haka ba, mutumin ba zai iya ci gaba da numfashi ba. Kuma daya mafi muhimmanci aya. Idan kana jin iska mai iska a cikin bronchi da huhu, to kuwa kana numfashi ba daidai bane. Ka yi kokarin gyara kurakuran!

Har yanzu, Ina so in kara jaddada cewa yin matsananciyar numfashi shine tsarin halittar jikin mu wanda yake taimaka mana jure damuwa, zafin jiki, da dukkan matsaloli. Karka hana shi fashewa da kuka.

Ta hanyar nutsar da wannan bukata a cikin mutum, mutum yana haifar da cututtukan ciki. Kuma hanyar lafiya tana cikin jikin mutum. Saurari abin da jikinka yake magana akai. Sai kawai ta hanyar sanin dokokin yanayin yanayi ne asirin kiwon lafiya, da matasa da kuma tsawon rai.

Ina maku lafiya da nisan kwana, ya ku masu karatu!

Labarin ya yi amfani da kayan daga littafin Yuri Vilunas "Yin kururuwa numfashi yana warkar da cututtuka a cikin wata daya"

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Isowar wani tunani

Magungunan gargajiya na zamani sun dogara da hanyoyin likita don taimakawa marasa lafiya. Yayin da ake kara rikitar da cutar, yayin da ake samun karin magungunan da mai haƙuri ke bayarwa a wani asibiti. Jiki mara lafiyar dole ne ya dauki da kuma aiwatar da kwayoyi da yawa, amfani da shi yana haifar da ƙarin nauyi akan duk gabobin.

Wannan ita ce hanyar da Yu.G. Vilunas zuwa matsalolin kiwon lafiya insoluble. Kasancewar ciwon sukari da cututtukan zuciya, yana hanzarin rasa sauran lafiyar sa da kyakkyawan fata. Sau ɗaya, ya faɗi cikin baƙin ciki, ya yi kuka. Ruwa mai zafi mai raɗaɗi ya kawo sauƙi da ƙarfin, wanda bai jima ba ya ɗanɗani.

Mutum mai hankali nan da nan ya fahimci cewa wannan ba tabbaci bane daga hawaye. Haɓakar da ba tsammani tana da wasu tushen. A lokacin sobs, mutum yana numfashi daban. Mai tunani mai zurfi da rashin lafiyar mara kyau ya haifar da gwaje-gwaje tare da numfashi, kamar tare da tsananin kuka.

Sakamakon motsa jiki na yau da kullun ya kasance ci gaba a hankali da ƙoshin lafiya. Bayan 'yan watanni bayan haka, Yuri Vilunas na cikin koshin lafiya.

Ma'anar koyarwa

Vilunas ya bayyana abubuwan da ya gano a cikin matsanancin tunanin yin numfashi. Tunanin mai bincike abu ne mai sauki - wanda yake wajibi ne ga kiwon lafiya ya kasance cikin dabi'a cikin mutum kansa.

Hikimar kan Adam a cikin mawuyacin hali, ba za'a iya shawarta ba: "kuka, zai zama da sauƙi." Vilunas ya fahimci cewa taimako baya fitowa daga hawayen kansu, amma daga tsarin numfashi na musamman wanda ke ratsa sobs. Hanyar kisa yana buƙatar numfashi a ciki da waje. A wannan yanayin, ƙonawa ya fi tsayiwa.

Kawai bin waɗannan ƙa'idodin za su iya kula da lafiya, mahimmanci da kuma kyakkyawan fata. Daidaitaccen tsarin halitta yana haifar da tsarin sarrafa kansa na al'ada na dukkan matakai a cikin jikin mutum.

Don neman lafiya kana buƙatar:

• numfashin da ya dace
• tilas bacci na dare,
• tausawa na jiki - yin tarko da tataccen lokacin da ake buƙata,
• Abinci, ba tare da abun cin abinci ba da tsari, idan ana so,
• musayar nau'ikan ayyukan daban-daban,
• aikin jiki na zahiri, ba tare da aiki mai tsauri akan jadawalin ba.

Dabarar zata iya taimakawa wajen dawo da lafiya da inganta rayuwa, amma dole ne a bi ka'idodi don kada cutar ta dawo.

Daban-daban hanyoyin

A cikin RD, inhalation da shayewa ana yin su ne da bakinsu.Bayan su, akwai ɗan hutu. Matsakaicin waɗannan ayyuka da rarrabe tsakanin hanyoyin.

An kasha hukuncin kisa zuwa:

1. --Arfi - ɗauki ɗan gajeren numfashi tare da sob (0.5 sec), to, nan da nan sai ya wuce zuwa 2-6, dakatar 2 sec. Lokacin da kuka shaye, sauti "hooo", "ffff" ko "fuuu". Wani fasali na karfi mai karfi shine jin cewa duk iska tana kasancewa a cikin bakin ba tare da ta shiga cikin huhu ba. Koyaya, kawai alama.
2. Matsakaici - sha 1 sec ba tare da sob, exhale 2-6 sec, dakatar da 1-2 sec.
3. Mai rauni - inhale, exhale na 1 na biyu, dakatar da 1-2 seconds. Sautin "hooo."

Darasi na bidiyo №1 akan dabarun RD:

Murmushi yayi sauki kuma a hankali, unsharp. Idan yayin motsa jiki akwai abin motsa jiki na motsa jiki, ya kamata ka dakatar da kuma daidaita yanayin numfashi. Ba a tsammanin tashin hankali a jiki ba.

Irin waɗannan darussan suna taimakawa dawo da mahimmancin kashi na carbon dioxide da oxygen a cikin jiki.

Akwai motsa jiki na numfashi waɗanda ke dacewa da tallafawa hanyoyin Vilunas. Wasu suna haɗa RD tare da motsa jiki bisa ga hanyar A. Strelnikova.

Darasi na bidiyo tare da darasi akan dabarun Strelnikova:

Wanene aka ba da shawarar don aikin?

Wannan hanya ba wasu mutane ke buƙata ba. Waɗannan mutane ne masu sa'a waɗanda ke da madaidaicin tsarin numfashi tun daga haihuwa. Sun inganta tsokoki na ciki waɗanda ke yin jituwa da numfashi. Ana samar da matakai na musanya ta hanyar sarrafa kansa. Irin waɗannan mutanen ana rarrabe su ta kyakkyawan lafiya duk tsawon rayuwarsu.

Nazarin da Dr. K. Buteyko ya yi ya nuna cewa matsaloli da yawa ana haifar da su ne sakamakon karancin carbon dioxide a jiki da kuma ƙarancin oxygen. Wadannan ci gaban suna tabbatar da cikakkiyar ra'ayin J. Vilunas.

Ana nuna hanyar RD ga mutanen da suke da matsaloli masu zuwa:

• kowane irin ciwon sukari
• asma da cututtukan baka,
• kiba
• migraine
• hauhawar jini yayin sakewa,
• cututtuka na juyayi, rashin lafiyar barci,
• gajiya, ciwon kai na yau da kullun,
• cututtuka na narkewa
• anemia

Yu.G. Vilunas ya yi iƙirarin cewa ya rabu da ciwon sukari da cututtukan zuciya. Yawancin marasa lafiya suna ba da rahoton sun daina amfani da insulin don ciwon sukari, wasu waɗanda suka shawo kan asma.

Koyo dabarun baya buƙatar ƙoƙari mai yawa. Kowa na iya gwada wannan hanyar akan kansu. Daga canji cikin zaman lafiya, zaku iya fahimtar ko kuna buƙatar wannan hanyar. Kuna iya Master da kuma amfani da dabarar a kowane zamani. Duk wani kayan aiki na duniya yana buƙatar dacewa da bukatun jikin ku.

Wasu mutane sun fara amfani da hanyar a wani ɗan shekaru tsufa kuma suna neman haɓaka matsayin lafiyar su. Hakanan dabarar tana taimakawa yara. Babu ƙuntatawa na shekaru.

Bidiyo daga Farfesa Neumyvakin game da isasshen numfashi:

Hanyar kisa

Da zarar kun kware dabarar kisa, zaku iya neman taimakon RD a kowane lokaci. Ana yin motsa jiki sau da yawa yayin rana don minti 5-6. Wuri da lokaci basu da mahimmanci. Kuna iya numfashi yayin da kuke tsaye da zaune, a kan hanyar zuwa aiki.

Ainihin ana yin sa inhalation da kuzari daidai.

An yi su ne kawai ta hanyar bakin magana:

1. Aauki numfashi An kama iska a cikin sob, a cikin karamin yanki. Ba za a iya jan shi a cikin huhu ba, dole ne ya dame shi a bakin.
2. Murmushi yayi tare da wasu sautuna. "Ffff" - yana fitowa ta hanyar rata tsakanin lebe, wannan shine mafi girman sigar exhale. Ana yin sautin "hooo" tare da buɗe baki, idan kun shaci sauti "fuuu" bakin ba ya buɗe sosai, rata tsakanin lebe tana zagaye.
3. Dakata kafin numfashi na gaba - sakanni 2-3. A wannan lokacin, bakin yana rufe.

Yunkurin da ya taso ba lallai ba ne don kashewa, ɓangare ne na tsarin halitta. Tare da yin yawo, musayar gas ana daidaita shi. Game da rashin jin daɗi, an katse motsa jiki. Wadanda suke koyon hanyar kawai basa buƙatar yin darussan dogon kuma ta ƙarfin. Minti 5 ya isa.

Ana yin bincike don buƙatar motsa jiki sau da yawa a rana. Don yin wannan, shaƙa na 1 na biyu da kuma exhale. Idan exhale ya jitu, zaku iya RD.

Darasi na bidiyo №2 akan dabarun RD:

Contraindications da hali na likita al'umma

Ba'a bada shawarar dabarar RD da za'ayi shi a cikin saurin matakan cutar ba.

Contraindications wa yin amfani da hanyar sune:

• cutar kwakwalwa
• rauni rauni kwakwalwa da ciwace-ciwacen daji,
• zub da jini
• artara yawan jijiya, jijiyoyin jiki da matsa lamba na jijiyoyin jiki,
• yanayin zazzabi.

Halin da likitancin gargajiya ya nuna zuwa hanyar hakika tabbas ne. Likitoci suna da tabbacin cewa rashin nasarar kwayar halittar veta, wanda yake sanadin cutar sankara, ba zai iya warke ta hanyar aikin numfashi ba.

Ba a gudanar da gwaje-gwaje na asibiti da ke tabbatar da ingancin hanyar ba. Yin amfani da RD maimakon insulin ko magunguna masu ƙonewa yana haifar da haɗari ga marasa lafiya da ciwon sukari mellitus.

RD tare da coma mai ciwon sukari ya kamata a yi amfani dashi kawai tare da haɗin kai tare da hanyoyin gargajiya waɗanda ke taimakawa kawar da mai haƙuri daga mummunan yanayin.

Koyaya, yin amfani da motsa jiki na motsa jiki yana da tasirin gaske akan haɓaka metabolism kuma yana daidaita metabolism na gas. Daidaitaccen ma'aunin oxygen da carbon dioxide (1 zuwa 3) ya zama dole don aiki dukkan gabobin da tsarin.

Ra'ayoyin kwararru da marasa lafiya

Nazarin da yawa masu haƙuri game da fasahar yin numfashi suna kusan tabbatacce - rashi mara kyau ne da wuya. Duk sun lura da wani ci gaba mai mahimmanci. Amsar likitocin suna da matukar kulawa, amma ba sa tsayayya da wannan darasi, saboda an ƙirƙira dabarun numfashi na dogon lokaci kuma yana da tasiri na warkewa.

Sonana ya gaji asma daga kakarsa, uwata. Ba a taɓa ni ba, amma ɗana ya samu. A koyaushe ina ƙoƙarin sayi sabbin magunguna, ban tsinci kuɗin don sauƙaƙa yanayin sa ba. Maxim yana amfani da inhaler koyaushe. Da zaran cikin kantin sayar da littattafai, lokacin da na sayi kyauta ga ɗana, Na ga littafin Vilunas "Jin haushi yana warkar da cututtuka a cikin wata guda". Na saya da kaina ba tare da sanin dalilin ba. Ita da kanta ba ta yi imani da gaske ba, amma na dogon lokaci ta sha wahala tare da ɗanta, yana sa shi numfashi. Ya kasance shekara 10, ya kasance mai amfani da inhaler. Shiga ciki, ba shakka, da kanta. Jin kai da haɓaka da kyautatawa Ni ne farkon wanda ya ji. Sannan dan ya kware masa numfashi, ya ji daxi, ya manta game da inhaler. Na gode da wannan hanyar kuma saboda lafiyar.

Ina da asma mai yawan kiba. Kullum amfani da inhaler Shekaru uku da suka wuce ina kan kasuwa, an yaudare ni. Babban zagi ne, ina so in yi kuka. Dogon haƙuri, ya isa wurin shakatawa kuma yayi ajiyar zuciya. Daga gaskiyar abin da na so in kange kaina, ta yi ta kuka sosai. Na ji tsoron farmaki, ko da yake inhaler yana tare da ni. Na yi jingina zuwa gidan, a can ne na fahimci cewa ina jin jiki sosai. Ba zan iya yanke shawarar abin da yake cikin al'amarin. Ta zauna a gaban kwamfyuta, kuma ba ta san yadda ake neman buƙata ba. A ƙarshe, ko ta yaya aka tsara. Don haka na koya game da hanyar numfashi. Ban yi shakkar tasiri ba, Na riga na bincika kaina, Na gama shi. Marubucin ya yi kyau sosai, kuma ya warke kansa kuma ya taimaka mana.

Anna Kasyanova, Samara.

Na yi aiki a matsayin likita na tsawon shekaru 21. Ni mai ilimin likitancin gida ne, daga cikin marassa lafiya na akwai waɗanda suka yi tambaya game da matsanancin numfashi. Ina bi da hanya da taka tsantsan, saboda a bayyane yake cewa a halin yanzu babu wasu hanyoyin da za a bi don warkar da ciwon sukari. Gidan motsa jiki, kamar yadda yake, bai cutar da kowa ba tukuna. Idan mai haƙuri ya yi imanin cewa ya fi, abin ban mamaki. Gudanar da sukari a cikin masu ciwon sukari har yanzu ya zama dole. Babban abin da ke faruwa shi ne kada a wuce gona da iri, watsar da hanyoyin da aka tabbatar na kula da yanayin don babu rikitarwa.

Ina da insulin-da ke fama da ciwon sukari, saboda tsufa da yawan kiba yana ta yin muni. Sun ba da shawarar kara yawan maganin. Na ji tsoron tsoro na barawo, raunin bai yi rauni na dogon lokaci. A cikin layi ga endocrinologist na ji game da Vilunas. Saboda yanke ƙauna, Na yanke shawarar gwadawa. Ingantawa ya zo da zarar ta kware hanyar numfashi. Sugar ya ragu sosai kuma na rasa nauyi. Ban daina insulin ba, amma ina jin dadi. Amma ta yanke tsammani gaba daya. Na yi watanni 4 ina yi, ban daina ba.Sun ce ba za a buƙaci insulin ba.

An kwantar da Inna a asibiti sakamakon cutar kumburin kafafu a kafafunta. Bi da su na dogon lokaci kuma ba tare da nasara ba, har sai da ta zo ga gangrene. A karshen, suna zargin sunadarin sukari, sun juya 13. Ya riga ya yi latti, an datse kafada. Dogaro ga likitoci ya yi kasa zuwa sifili, ya fara karatu a yanar gizo yadda ake kula da mutane. Na koyi game da hanyar Vilunas. Ya karanci kansa, sannan ya nuna mahaifiyarsa. Ta kuma kware, sukari ya ragu zuwa 8. Tana ci gaba da aiki don rigakafin.

Magungunan zamani ba zai iya shawo kan cututtuka da yawa ba, saboda haka ana tilasta mutane neman hanyoyin da za su sauƙaƙa rayuwarsu. Yin amfani da motsa jiki na numfashi yana da tsohuwar al'ada a cikin ƙasashe da yawa. Classes ta hanyar RD suna haɓaka kyautatawar marasa lafiya da yawa, ta yin amfani da ƙarfin ikon jikin mutum da dokokin yanayi.