Zochita zolimbitsa thupi zogwira mtima komanso zosavuta kuti muteteze kusowa tulo

Zochita zolimbitsa thupi zogwira mtima komanso zosavuta kuti muteteze kusowa tulo

Ena amavutika ndi kusowa tulo kapena samagona mosavuta ndipo akatswiri amakhulupirira kuti pali njira yapadera yomwe manambala osiyanasiyana amayimbidwa angatithandize kugona, zomwe ndizofunikira kwambiri pa thanzi la munthu.

M'nkhaniyi, Dr. Raj Dasgupta, Pulofesa Wothandizira wa Zamankhwala ku yunivesite ya Southern California, anafotokoza kuti njira (4-7-8) ingatithandize kugona, yomwe ndi ntchito yopumula yomwe imaphatikizapo kupuma kwa nthawi zinayi, kugwira ntchito. Mpweyawo kasanu ndi kawiri, ndikuutulutsa kasanu ndi katatu.

Njira ya 4-7-8 imadziwikanso kuti "kupuma momasuka" ndipo ili ndi mizu yakale ku pranayama, mchitidwe wa yoga kuti ulamulire kupuma, koma udasinthidwanso ndi katswiri wamankhwala ophatikiza Dr. Andrew Vail mu 2015, malinga ndi CNN.

Rebecca Robbins, MD, pulofesa wothandizira wa zamankhwala ku Harvard Medical School komanso wothandizana nawo kafukufuku mu dipatimenti ya Sleep and Circadian Disorders ku Brigham and Women's Hospital ku Boston, adati masewera olimbitsa thupi ngati njira ya 4-7-8 amapereka mwayi woti mukhale omasuka komanso omasuka. , n'zimenenso amafunikira thupi asanagone.

Monga Joshua Tal, katswiri wa zamaganizo ku New York State akufotokozera, njira ya 4-7-8 "siimakupangitsani kugona, koma ingathandize kuchepetsa nkhawa, zomwe zimawonjezera mwayi wogona."

opanda zida

Njira yopumira ya 4-7-8 sifunikira zida zilizonse kapena kukonzekera, koma munthu amangofunika kuphunzira momwe angapangire zolimbitsa thupi moyenera poyambira, monga ayenera:
• Sankhani malo opanda phokoso ndipo khalani molunjika kumbuyo, kenaka gonani pabedi munthuyo akangomva zizindikiro za kupumula kwa thupi.
• Nsonga ya lilime imayikidwa, kwa nthawi yonse yochita masewera olimbitsa thupi, pamphepete mwa minofu kumbuyo kwa mano akutsogolo, kumene munthuyo amatuluka m'kamwa mwake mozungulira lilime lake.

Ndiye njira zotsatirazi zikutsatiridwa:
• Tumizani mpweya wonse m'kamwa, kutulutsa phokoso.
• Tsekani pakamwa ndi kupuma mwakachetechete kudzera m’mphuno mpaka munthuyo afikire kanayi pamene munthuyo wawerengera m’maganizo.
• Gwirani mpweya wanu ndikuwerengera mpaka kasanu ndi kawiri.
• Tumizani mpweya kudzera mkamwa, kupuma, ndi kuwerengera m'maganizo mpaka eyiti.
• Zochitazo zimabwerezedwa katatu pa kupuma kwapang'onopang'ono.

"Ngati mukuvutika kuti mutenge mpweya wanu, masewera olimbitsa thupi amatha kuchitidwa mofulumira pamene mukusunga chiŵerengero (nthawi zonse) pazigawo zitatu," Dr. Phil anafotokoza pa webusaiti yake. Mukamachita mobwerezabwereza, mutha kuchepetsa masitepe onse ndikuzolowera kupuma ndikutulutsa mpweya kwambiri. ”

parasympathetic mantha dongosolo

Dr Dasgupta adanena kuti munthu akakhala ndi nkhawa, mitsempha yake yachifundo imakhala yogwira ntchito mopitirira muyeso, zomwe zimachititsa kuti azimva kuti ali ndi chidwi kwambiri komanso osafuna kumasuka ndi kugona.

Ananenanso kuti kuchita kupuma kwa 4-7-8 kungathandize kuchepetsa ntchito ya dongosolo lamanjenje lachifundo, kupangitsa thupi kukhala loyenera kugona mokwanira.

Kuthamanga kwa mtima ndi kuthamanga kwa magazi

Gulu la ofufuza ku Thailand linaphunzira zotsatira zenizeni za kupuma kwa 4-7-8 pa kugunda kwa mtima ndi kuthamanga kwa magazi mwa achinyamata a 43 omwe ali ndi thanzi labwino, ndipo ochita kafukufuku anapeza kuti atatha kugwiritsa ntchito njira ya "kupuma motonthoza", kugunda kwa mtima ndi kuthamanga kwa magazi kunakula.