Kupuma pang'onopang'ono: momwe mungachepetsere nkhawa nokha

Kupuma ndi kupsinjika maganizo

Timazoloŵera kuganiza kuti kupsinjika maganizo kosatha kumayambitsidwa ndi malingaliro osathetsedwa kapena zokopa zakunja: mavuto kuntchito, zachuma, maubwenzi kapena ana. Nthawi zambiri zimachitika. Komabe, zinthuzi zili kutali ndi zokhazokha ndipo nthawi zina sizofunika kwambiri. Zingakhale kuti kupita kwa katswiri wa zamaganizo sikokwanira kuti achire. 

Yulia Rudakova, mphunzitsi wa minyewa yogwira ntchito, anati: "Manjenje amakhudza kwambiri thanzi lathu." - Ndi chikhalidwe chake kuti ubwino wathu wakuthupi ndi wamakhalidwe umadalira - momwe timakhalira m'mawa, zomwe timamva masana, momwe timagona, momwe timadyera, momwe timadyera. Zonsezi zimatsimikiziridwa ndi thupi la ubongo. Choncho, pamene kupsinjika maganizo kumapangidwa ndi cortisol, yomwe imawononga maselo ake omwe amachititsa kukumbukira ndi kulingalira kwachidziwitso. Koma pali chinthu chinanso chimene chimakhudza kwambiri mmene ubongo umagwirira ntchito. Ndi mpweya."

Momwe mungapumire bwino

Neuron ndiye selo lalikulu la dongosolo lamanjenje. Ikhoza kugwira ntchito bwino ndikugwira ntchito pokhapokha italandira mafuta okwanira - mpweya. Zimalowa m'thupi mwa kupuma, zomwe timaziwona ngati chinthu chodziwikiratu. Chifukwa chake, zochita zokha zokha sizigwira ntchito moyenera nthawi zonse.

Ngakhale zingamveke zachilendo bwanji, 90 peresenti ya anthu padziko lapansi sadziwa kupuma bwino. Yulia Rudakova zolemba. Tiyeni tiyambe ndi mfundo yakuti muyenera kupuma mozama. Osati momwe timachitira nthawi zambiri pokumana ndi dokotala: timakoka mpweya mokweza ndi kumtunda kwa chifuwa, kwinaku tikukweza mapewa athu. Kupuma kwambiri ndi pamene diaphragm imagwira ntchito, ndipo mapewa amakhalabe m'malo mwake.

Ndi kupsinjika komwe kumasintha njira yopuma kuchokera ku diaphragmatic kupita kumtunda - pachifuwa. Chitsanzochi chimayamba msanga ndipo chimakhala chizolowezi. 

"Kupuma kwakukulu sikuyenera kumveka kapena kuwonedwa," akutero Yulia Rudakova. Lao Tzu ananenanso kuti: “Munthu wangwiro amakhala ndi mpweya ngati sakupuma n’komwe.” 

Koma samalani. Kupuma kwa diaphragmatic nthawi zambiri kumatchedwa kupuma kwamimba. Izi sizowona kwenikweni, chifukwa diaphragm imamangiriridwa kuzungulira pachifuwa chonse. Tikamapuma bwino, zimakhala ngati baluni yafufuzidwa mkati: kutsogolo, m'mbali ndi kumbuyo.

"Pali lingaliro lina lolakwika," akuwonjezera Yulia Rudakova. - Zikuwoneka kwa ife: tikamapuma nthawi zambiri, timapeza mpweya wambiri, koma zonse zimakhala zosiyana. Kuti mpweya ufike ku maselo a ubongo, payenera kukhala mpweya wokwanira wa carbon dioxide m'thupi. Kuchuluka kwake kumachepa tikamapuma pafupipafupi. Oxygen mu nkhani iyi sangathe kudutsa mu maselo, ndipo munthu ali mu mkhalidwe wa hyperventilation, ndipo dongosolo wamanjenje amavutika. Chifukwa chake, ndikofunikira kuti mpweya ukhale wodekha komanso kuti mpweya ukhale wautali kuposa pokoka mpweya. ” 

The autonomic mantha dongosolo lagawidwa chifundo ndi parasympathetic. Wachifundo ali ndi udindo wopulumuka ndipo amayatsidwa tikakhala pachiwopsezo. Timapuma mofulumira, kuthamanga kwa magazi kumakwera, magazi amatuluka kuchokera m'matumbo a m'mimba ndikudutsa m'miyendo, cortisol ndi mahomoni ena opanikizika amapangidwa.

Pambuyo pakumva kukhudzidwa, dongosolo lamanjenje la parasympathetic liyenera kuyamba kugwira ntchito kuti zonse zomwe zidatha m'thupi zibwezeretsedwe. Koma ngati sitikudziŵa kupuma bwino, ndiye kuti timakakamiza dongosolo lamanjenje lachifundo ndi thupi lonse kuti ligwire ntchito kuti liwonongeke ndikugwera mu bwalo loipa. Nthawi zambiri timapuma, timakhala tikuchita chifundo, timakhala ndi chifundo, timapuma nthawi zambiri. Munthawi imeneyi, thupi silingakhale lathanzi kwa nthawi yayitali. 

Titha kuyang'ana paokha momwe thupi lathu limayamwa kuchokera ku mulingo wokwanira wa carbon dioxide.

• Kuti muchite izi, muyenera kukhala pansi ndi msana wowongoka ndikupuma mpweya wodekha m'mphuno mwanu. Osakweza mapewa anu, yesetsani kupuma ndi diaphragm yanu.

• Mukatulutsa mpweya, gwirani mphuno yanu ndi dzanja lanu ndikuyatsa stopwatch.

• Muyenera kudikirira chikhumbo choyamba chogwirika kuti mupume, pomwe phokoso la diaphragm limamveka, ndiyeno muzimitsa choyimitsa ndikuwona zotsatira zake.

Masekondi 40 kapena kupitilira apo amaonedwa kuti ndi abwino. Zakhala zosakwana 20? Thupi lanu liri ndi nkhawa ndipo nthawi zambiri mumakhala ndi hyperventilating. 

Yulia Rudakova anati: “Tikapuma mpweya woipa umayamba kukwera. "Oxygen m'magazi ndi yokwanira kuti tisapume kwa mphindi imodzi, koma ngati dongosolo lathu la mitsempha silizoloŵera mpweya wabwino wa carbon dioxide, limawona kukula kwake ngati ngozi yaikulu ndipo limati: ndiwe chiyani, tiyeni tipume. posachedwapa, tikhala tikukanika!” Koma sitifunika kuchita mantha. Aliyense angathe kuphunzira kupuma.

Nkhani yochita

Njira ina yodziwira ngati thupi lanu likupeza mpweya wokwanira ndikuwerengera kuchuluka kwa mpweya womwe mumatenga mphindi imodzi. "M'magwero azachipatala, mutha kudziwa kuti kupuma kwa 16-22 ndikokhazikika," akutero Yulia Rudakova. "Koma m'zaka zaposachedwapa, kafukufuku wambiri wa sayansi ndi deta zawonekera kuti kupuma pang'onopang'ono komwe kumakhala ndi phindu pa thupi: kumachepetsa ululu ndi kupsinjika maganizo, kumapangitsa luso la kuzindikira, ndi kupititsa patsogolo ntchito ya kupuma, mtima, ndi machitidwe amanjenje. Chifukwa chake, pakupuma, kupuma kwa 8-12 ndikokwanira. ”

Kwa ambiri, kupuma pang'onopang'ono kungakhale kovuta kwambiri, koma pakapita nthawi, kusapeza kumayamba kudutsa, chinthu chachikulu ndikuphunzitsa.

Kuchita masewera olimbitsa thupi pang'onopang'ono

• Pumani mpweya kwa masekondi 4 ndikutulutsa mpweya kwa 6.

• Ngati simungathe kuchita bwino, yambani ndi masekondi atatu pokoka mpweya komanso potulutsa mpweya.

• Onetsetsani kuti mutalikitsa mpweya wanu pakapita nthawi.

• Chitani masewera olimbitsa thupi 2 pa tsiku kwa mphindi 10.

"Kupuma motere kumayambitsa mitsempha ya vagus," akufotokoza motero mphunzitsi wa neuroscience. - Iyi ndiye njira yayikulu ya parasympathetic, imaphatikizapo dipatimenti ya autonomic mantha system, yomwe imayang'anira kuchira komanso kupumula.

Ngati mukuvutika kugona, ndizothandiza kwambiri kuchita izi musanagone. Ndipo kumbukirani kupuma m'mphuno mwanu! Ngakhale pamasewera ndi kuthamanga pang'ono kapena katundu wina wopanda mphamvu kwambiri. Izi zimakupatsani mwayi wodzaza ubongo ndi ziwalo zina ndi okosijeni wambiri. ”

Ubongo wakale ndi mantha

Munthawi zovuta kwambiri m'moyo, thupi lathu silingathe kupirira kupsinjika kwamalingaliro. Ngati panthawi imodzimodziyo ali ndi vuto la hyperventilation, mwayi wa mantha akuwonjezeka. Koma ngakhale zili choncho, mothandizidwa ndi ntchito yamanjenje, mutha kudzithandiza nthawi yomweyo ndikuchepetsa kubwereza kuukira m'tsogolomu.

"Ubongo wathu umagawika kukhala watsopano komanso wakale," akutero mphunzitsi wa neuroscience. "Ntchito zapamwamba zamanjenje zimakhala muubongo watsopano - zomwe zimasiyanitsa anthu ndi nyama: kuzindikira, kukonzekera, kuwongolera malingaliro.

Ubongo wakale ndi ng'ombe yakuthengo yosasweka yomwe, panthawi yangozi, imatuluka m'miyendo, imathamangira ku steppe ndipo samamvetsetsa zomwe zikuchitika. Mosiyana ndi wokwera wake - ubongo watsopano - wakale umachita ndi liwiro la mphezi pakagwa mwadzidzidzi, koma ndizovuta kwambiri kuti zikhazikike. Chifukwa chake amatha kuchita zinthu zambiri zopusa. ” 

Zina zonse sizimamuvutitsa. Komabe, titha kuyatsa mwaokha ubongo watsopano kuti tigonjetse ntchito zakale. Mwachitsanzo, mothandizidwa ndi zochita zomveka.

“M’zinthu zamakono, izi zakhala zosavuta. Pali masewera apadera pafoni, "Yulia Rudakova amagawana. - Mmodzi wa iwo ndi masewera «Stroop zotsatira», amene amathandiza kuyatsa lakutsogolo lobe. Yesani kuyisewera kwa mphindi zochepa ndipo mukumva ngati mantha apita. " Masewerawa ndi othandiza osati kwa anthu omwe amakonda kuchita mantha, amathetsa nkhawa zakumbuyo mwa munthu aliyense. Ndikokwanira kusewera mphindi 10 patsiku. Ngati tili pa foni, ndiye ndi phindu.

_{Zolemba: Alisa Poplavskaya}