Dziwani kupuma kwanu
Kupuma ndi njira yachibadwa komanso yosawoneka kwa ife tokha kuti titha kukhala ndi zizolowezi zomwe timazidziwa zomwe sitikuzidziwa. Yesetsani kuyang'ana kupuma kwanu kwa maola 48, makamaka panthawi ya nkhawa kapena nkhawa. Kodi kupuma kwanu kumasintha bwanji panthawi ngati zimenezi? Kodi mumavutika kupuma, mumapuma m'kamwa mwanu, mofulumira kapena mochedwa, mwakuya kapena mozama?
Khalani pamalo abwino
Mukangowongola kaimidwe kanu, kupuma kwanu kumatulukanso ndi mpweya wochepa chabe. Kukhazikika bwino ndi koyenera kumatanthauza kuti diaphragm - minofu yomwe ili pakati pa chifuwa ndi pamimba yomwe imagwira ntchito yofunika kwambiri poyendetsa mpweya mkati ndi kunja kwa thupi - sichimangirira. Onetsetsani kuti mwasunga msana wanu molunjika ndi mapewa anu kumbuyo. Kwezani chibwano chanu pang'ono, pumulani nsagwada zanu, mapewa ndi khosi.
Samalani kuusa moyo
Kuwusa pafupipafupi, kuyasamula, kumva kupuma movutikira, komwe kumatchedwa "njala ya mpweya" kungasonyeze kupuma mopitirira muyeso (hyperventilation). Ichi chikhoza kukhala chizoloŵezi chosavuta chomwe kulamulira kupuma kungakuthandizeni kuti mugonjetse, koma sikuli bwino kuti muwone dokotala kuti akuyezeni.
Pewani kupuma mozama
Kuti kupuma mozama kuli kwabwino sizowona. Tikakhala ndi nkhawa kapena nkhawa, kupuma komanso kugunda kwa mtima kumawonjezeka. Kupuma kwambiri kumabweretsa mpweya wochepa m'malo mochuluka, zomwe zingapangitse nkhawa ndi mantha. Kupuma pang'onopang'ono, kofewa, kolamulirika ndikosavuta kukuthandizani kuti mukhale chete komanso kuti muzindikire.
Pumani m'mphuno mwako
Pazochitika zomwe simukuchita masewera olimbitsa thupi, yesani kupuma m'mphuno mwanu. Mukapuma m’mphuno mwanu, thupi lanu limasefa zinthu zoipitsa, zosagwirizana ndi zinthu, ndi poizoni, ndipo limatenthetsa ndi kunyowetsa mpweya. Tikamapuma m'kamwa mwathu, kuchuluka kwa mpweya umene timatenga kumawonjezeka kwambiri, zomwe zingayambitse hyperventilation ndi kuwonjezeka kwa nkhawa. Pamene mukupuma pakamwa panu, pakamwa panunso mumauma, zomwe pambuyo pake zingayambitse mavuto osiyanasiyana ndi mano anu.
Konzani vuto la kukokoloka
Kupumira kungagwirizane ndi kupuma mopitirira muyeso chifukwa cha kuchuluka kwa mpweya umene umakokedwa panthawi yatulo, zomwe zingayambitse kugona kosatsitsimula, kutopa, kudzuka ndi pakamwa pouma, zilonda zapakhosi, kapena mutu. Kuti mupewe kukopera, gonani kumbali yanu ndipo pewani kudya kwambiri ndi mowa musanagone.
Khazikani mtima pansi
Mukakhala ndi nkhawa, khalani ndi nthawi yokhazika mtima pansi komanso ngakhale kupuma. Phatikizanipo zinthu zingapo zochepetsera kupsinjika m'ndandanda yanu yatsiku ndi tsiku, monga kuyenda m'paki kapena malo opanda phokoso. Mukachotsa kupsinjika, mudzapeza kuti kupuma kwanu kuli kovuta. Ichi ndiye chinsinsi chotsitsimula kugona, kukhala ndi malingaliro abwino komanso thanzi.