Imyitozo yo Guhumeka mu Gusukura Imbaraga

Ibikora gute?

Uhumeka ugira ingaruka ku buryo bw'imyakura, ubutabire bw'amaraso, n'umubiri w'imbaraga. Guhumeka cyane bigira ingaruka kuri sisitemu y'imyakura ya parasympathetic, bigatuma umuntu atuza kandi akishingikiriza. Guhumeka vuba, guhuza byongera urugero rwa ogisijeni kandi bikagabanya karuboni diyogiside, bigatuma habaho imiterere y'ubwenge ihindutse n'irekurwa ry'amarangamutima. Umwuka ufunze hejuru yo guhumeka wongera imbaraga mu mubiri; umwuka ufunze hasi yo guhumeka utuma sisitemu yongera gutangira. Uburyo butandukanye bwo guhumeka butanga ingaruka zitandukanye: holotropic breathwork itera imiterere y'ubwenge ihindutse ikomeye isa n'ubunararibonye bwa psychedelic, pranayama practices ziva muri yoga ziringaniza kandi zisukura inzira z'imbaraga, uburyo bwo guhumeka bwa Wim Hof buhuza guhumeka cyane no guhura n'ubukonje mu gukora kuri sisitemu y'ubudahangarwa, kandi guhumeka byoroshye bya four-count box breathing bitanga ituze rihuse n'ubwenge busobanutse.

Ibimenyetso & Ibipimo

Ibimenyetso by'uburyo bwo gukora bya gihari kandi waba ushobora gukoresha imbere:

• Box breathing yo kwishingikiriza: humeka imbaraga enye, ufate imbaraga enye, uhumeke imbaraga enye, ufate imbaraga enye — subira inshuro eshanu kugira ngo utange ituze rihuse n'ubwenge busobanutse
• Connected breathing yo kurekura amarangamutima: humeka uhoraho udahagaritse hagati yo guhumeka no guhumeka, ugumana umuvuduko uri hagati mu minota 20 kugeza 30 — amarangamutima yashyizwe mu mubiri azagaragara kandi arekurwe
• Alternate nostril breathing yo kuringaniza: funge izuru ry'iburyo uhumekere mu ry'ibumoso, hanyuma ufunge iry'ibumoso uhumekere mu ry'iburyo, uhindure buri cyiciro — ibi biringaniza inzira z'imbaraga z'ibumoso n'iburyo
• Breath of fire yo gukora kuri imbaraga: guhumeka vuba, mu buryo buhoraho binyuze mu mazuru ufite ubusumbane bungana mu guhumeka no guhumeka — bikora kuri solar plexus kandi bikongera urugero rw'imbaraga
• Extended exhale yo gukora kuri parasympathetic: humeka imbaraga enye uhumeke imbaraga umunani — bikora ako kanya ku buryo bwo kuruhuka kandi biragira akamaro ku mpungenge cyangwa mbere yo kuryama
• Three-part breath yo gusukura sisitemu yose: humekera mu nda, hanyuma mu rubavu, hanyuma mu gice cyo hejuru cy'igituza mu guhumeka kumwe guhoraho, hanyuma ureke mu buryo buhindukanye — bisukura imbaraga zihagaze mu gice cyose cy'umubiri

Igihe gusa umenye ko waba ugomba gukoresha umuntu w'ubushakashatsi

Imyitozo yo guhumeka muri rusange iratekanye mu kwitoza wenyine ku rwego ruringanije. Ariko, uburyo bukomeye bwo guhumeka nka holotropic breathing cyangwa extended connected breathing bishobora gutanga irekurwa ry'amarangamutima rikomeye n'imiterere ihindutse igira akamaro mu kuyoborwa n'umwuga. Niba ufite amateka y'ihungabana, indwara z'umutima, cyangwa indwara z'igicuri, kora imyitozo yo guhumeka uyobowe n'umwuga. Umuyobozi w'imyitozo yo guhumeka ashobora gukora ahantu hatekanye ku biganiro bikomeye no kugufasha gutunganya icyo ari cyo cyose kigaragara.

Urugero rw'ubwenge bw'ubushakashatsi

Bamwe mu bakoresha psychic bakoresha imyitozo yo guhumeka nk'itegura ryo gusoma — haba iryabo n'iry'umukiriya — kuko imiterere y'umwuka ihindutse ifungura inzira amakuru y'ubushishozi anyuramo. Gusoma gutangira n'imyitozo yo guhumeka iyobowe bishobora gutanga ibitekerezo bikomeye, byihariye kuruta ibitangira ubwenge buri mu miterere yabyo isanzwe.