Sonke siye sava malunga neenzuzo zokuphefumula okuchukumisayo kunye nokuphefumlelwa, yingakho sifundisa ukuphefumula ngokujulileyo ngexesha loqeqesho. Nangona kunjalo, namhlanje siya kukuxelela oko kuza kukugqibela kukudibanisa kwintlekele, okulungileyo nokubi. Sinikeza ingqalelo indlela yokuphefumula ngayo indlela ye-Buteyko, injongo yokuphefumula okungapheliyo kwaye ekugqibeleni ukwenqaba ngokupheleleyo ukuphefumula.
Ukusuka ekuphefumuleni okungafanelekanga, nangona singasolisi, zonke izifo zivela. Igazi kufuneka lizaliswe ngumlinganiselo ofanelekileyo we-oksijeni, kwaye ukuba akunjalo, ngoko imetabolism ihluleka. UNjingalwazi Buteyko wavelisa i-gymnastics yakhe yokuphefumula ngo-1952 kwaye ukususela ngoko iqela lakhe liye lasela izifo ezingapheliyo: i-asthma, i-allergies, i-pneumonia, njl.
Yintoni ebangela izifo?
Njengoko uprofesa u-Buteyko ngokwakhe wathi, ngexesha lokuvuthwa okukhulu, imiphunga ayigcwele i-oksijini engaphezu kokuphefumula, kodwa i-carbon dioxide iya kuba yincinci. Ingxelo yakhe iqinisekiswa kukuba umthamo wemiphunga kubantu abaphilileyo unama-5 litres, kunye nezigulane ezine-bronchitis - 10-15 ilitha. U-Buteyko ubiza le ngongoma ye-hyperventilation yamaphaphu, apho kukho ukunqongophala kwe-CO2 egazini. Isizathu salokhu kuphulwa kwesisu sokuphefumula, isandi esandisiweyo se-muscle epholileyo kunye neendlela zokuphefumula.
Uyazi njani ukuba awuyi kugula okwamanje?
I-gymnastics yokuphefumula ngeendlela ze-Buteyko iqala ngenkcazo yesigaba sakho sesi sifo. Kule nto, "ikhefu lokulawula" lenziwa ngophawu lwe-pulse.
Hlala ukhululekile esihlalweni. Gxotha amahlombe akho kwaye ulungele umva wakho. Phumla imizuzu eyi-10 ukulinganisa ukuphefumla. Thatha umoya oqhelekileyo, uze ukhulule izidumbu zesisu uze uphume ngokuzenzekelayo. Musa ukuphefumula uze ukhumbule isikhundla sesandla sesibini ngosuku. Ngexesha elifanayo, nokuba wena okanye omnye umntu kufuneka ulinganise i-pulse yakho. Ngexesha lokulibazisa ukuphefumla, asibukeli iwashi, siphakamisa amehlo ethu phezulu. Xa sivakalelwa ukutshatyalaliswa kwintsimbi, okanye ukutshiza emqaleni, unokuphefumula kwakhona, ngokuqala ukukhangela ngewashi. Ngoku makhelekise iziphumo:
- I-pulse engaphantsi kwe-70 ibhothi / umzuzu "pause" ukuphefumula - ukusuka kwimigqa engu-40 - uphilile;
- ukutshiza ukuya kuma-80 ngeengqungquthela ngomzuzu, "pause" - ukusuka kwi-20 kuya kwimizuzwana engama-40 - uhlala kwisigaba sokuqala sesi sifo;
- ukutshiza ukuya kuma-90 ngeengqungquthela ngeminithi, "pause" - ukusuka kwi-10 ukuya kweyesi-20 imizuzwana - usekwinqanaba lesi-2;
- ikhefu yayingaphantsi kwemizuzwana engama-10, kunye naliphi na i-pulse-wena kwisigaba sesithathu.
Umlinganiselo onjalo ungenziwa ngaphandle kwamaxesha amane ngosuku. Isiphumo sifanele sifane neentsuku eziliqela.
Ngoku makhe siqale ukuzivocavoca umzimba u-Buteyko.
- Sifaka. Ngaphandle kokuphefumula, sijika iintloko zethu ngakwesokudla, ngakwesokhohlo, ngelixa amehlo ethu ekhangele phezulu. Xa kungekho sisisigxina sokubamba umoya, yenza ukuphefumula okukhawulezayo (ukukhupha zonke i-oksijini kwimiphaphu). Siphefumula ngokuqhelekileyo.
- Beka intendeni esesidleni, siphumelele kwaye siphumelele, siphethe umoya. Kule meko, kwindawo yokuqhagamshelana phakathi kwesundu nesithambile, kufuneka sikhuphe ukuvakalelwa.
- Izandla zibeka emva kwentloko, siphefumle iindum. Sifaka uxinzelelo emva kwentloko, sisenza ngaphambili. Ukuphefumla ngokuqhelekileyo.
- Siphuma, izandla ziphakamisa esibhakabhakeni. Siphakamisela izandla zethu phezulu, ngelixa singaphefumli, kwaye umzimba wenza ukunyakaza okujikelezayo okulula.
Ukuphefumula kwe-Buteyko kwakuqhutyelwa yiprofesa kubantwana. Uprofesa akangekho isizathu sokukholelwa ukuba kusemncinci kakhulu ukuba umntu angakwazi ukufunda nokuphefumula ngokufanelekileyo.
Ngexa uqhuba i-gymnastics kwi-Buteyko unokuba nemvakalelo ephikisanayo: umnqweno wokuphefumula, ukunyanzela imisebenzi, njl Konke oku kuqhelekileyo xa umntu efunda. Udinga ukunqoba lo mzuzu obalulekileyo, kwaye ukubuyiswa kwakho akukude.
Ukongezelela, kukho ingcamango "yokuphula". Yilo xesha ixesha lokuxhatshazwa kwezifo ezingapheliyo libizwa ngethuba lokunyanga, xa isifo sibonakala sinobuqili kunaphambili. Kwaye oku kuyafana, kwaye, njengoko uprofesa ephikisanayo, inxalenye yenkqubo yokuphilisa ekuguleni nokuqina komoya.