Kudzidzira Kufema (Breathwork) kweKuchenesa Simba

Zvinoita Sei

Kufema kunokanganisa zvakananga hurongwa hwemitsipa, makemikari eropa, uye muviri wesimba. Kubuda kwemhepo kwakareba kunomutsa hurongwa hwemitsipa hwe parasympathetic, zvichiburitsa kudzikama uye grounding. Kufema nekukurumidza, kwakabatana kunowedzera mwero weokisijeni uye kunoderedza kabhoni dhaayokisaidhi, zvichiburitsa mamiriro ekuziva akashandurwa uye kuburitswa kwemanzwiro. Kufema kwakabatwa pamusoro pekufema mukati kunochaja muviri wesimba; kufema kwakabatwa pasi pekufema kunze kunobvumira hurongwa kuzvigadzirisa. Maitiro akasiyana ekudzidzira kufema anoburitsa mhedzisiro yakasiyana: holotropic breathwork inokonzera mamiriro akashandurwa akadzama akafanana nezviitiko zvepsychedelic, maitiro epranayama kubva ku yoga anoyera uye anochenesa nzira dzesimba, Wim Hof method yekufema inobatanidza hyperventilation nekufumurwa kuchitonhora kwekushanda kwemuviri wekudzivirira, uye kufema kwakajairika kwemabhokisi mana kunoburitsa kudzikama nekukurumidza uye kujeka kwepfungwa.

Nzira & Zvishandiso

Ndi nzira dzakajairika zvaunogona kuzviita zvino:

• Kufema kwebhokisi regrounding: fema mukati kwemakumi mana, bata kwemakumi mana, fema kunze kwemakumi mana, bata kwemakumi mana — dzokorora kwemaminitsi mashanu kuburitsa kudzikama nekukurumidza uye kujeka kwepfungwa
• Kufema kwakabatana kwekuburitsa manzwiro: fema nguva dzose pasina kumbomira pakati pekufema mukati nekunze, uchichengeta mwero wepakati kwemaminitsi 20 kusvika 30 — manzwiro akachengetwa mumuviri achauya pamusoro uye achabuda
• Kufema kwemhino dzakasiyana kwekuenzanisa: vhara mhino yekurudyi uye fema mukati neyekuruboshwe, wobva wavhara yekuruboshwe uye fema kunze neyekurudyi, uchichinjana kune kutenderera kwega kwega — izvi zvinoyera nzira dzesimba dzekuruboshwe nekurudyi
• Kufema kwemoto kwekumutsa simba: kufema kwedumbu nekukurumidza, kwemutinhimira kuburikidza nemhino nekusimbisa kwakaenzana pakufema mukati nekunze — kunomutsa solar plexus uye kunosimudza mwero wesimba
• Kufema kunze kwakareba kwekumutsa parasympathetic: fema mukati kwemakumi mana uye fema kunze kwemakumi masere — kunomutsa nekukurumidza mhinduro yekuzorora uye kunobatsira pakuzvidya mwoyo kana usati warara
• Kufema kwezvikamu zvitatu kwekuchenesa hurongwa hwese: fema mudumbu, wobva mumapfupa, wobva muchipfuva chepamusoro mukufema kumwe chete kunoenderera, wobva waburitsa nenzira inopesana — kunochenesa simba rakamira mumuviri wese

Rini Kupiwa Na Mubereki Wemwoyo

Kudzidzira kufema kunowanzo chengeteka pakudzidzira wega pamwero wepakati. Zvisinei, maitiro akasimba ekudzidzira kufema seholotropic breathing kana kufema kwakabatana kwakareba kunogona kuburitsa manzwiro ane simba uye mamiriro akashandurwa anobatsirwa nekufambiswa nehunyanzvi. Kana uine nhoroondo yekutambudzika, mamiriro emoyo, kana zvirwere zvekupfupfudzika, dzidzira kufema pasi pegwara rehunyanzvi. Mufambisi wekudzidzira kufema anogona kugadzira nzvimbo yakachengeteka yezvikamu zvakadzama uye kukubatsira kugadzirisa chero chii chinobuda.

Nharaunda Yemwoyo

Vamwe varapi vane chipo chekuona zvemweya vanoshandisa kudzidzira kufema segadziriro yekuverenga — zvose zvavo uye zvemutengi — nekuti maitiro ekufema akashandurwa anovhura nzira dzinoyerera nadzo ruzivo rwehungwaru. Kuverenga kunotanga nekudzidzira kufema kwakatungamirirwa kunogona kuburitsa pfungwa dzakadzama, dzakatarwa kupfuura kunotanga nepfungwa dziri mumamiriro adzo akajairika.