Ngati mudamvera Brené Brown, pulofesa wofufuza yemwe TedTalk pa kukhala pachiwopsezo kudayenda bwino (muyenera kuyang'ana), mwina munamumvapo akunena za kupuma mozungulira. Amagwiritsa ntchito yekha kukhazika mtima pansi pamene, m'mawu ake, sh *t igunda fan. Kotero inde, mwanecdotally zimagwira ntchito. Koma a Brown, omwe akupitilizabe kuphunzira za kusatetezeka, kulimba mtima, kuyenera komanso manyazi, ndi wofufuza pamtima. Ndipo pophunzira kulimba mtima komanso anthu omwe amakhala molimba mtima, adapeza kuti ali ndi chinthu chofunikira chofanana: Amakhala oganiza bwino komanso kupuma mozama. Ndipo chinthu chabwino kwa ife, kupuma mozungulira kumatha kubweretsa kukumbukira, ndipo ndikosavuta kuchita.
Kupumira kwa square ndi chiyani?
Zomwe zimatchedwanso kupuma kwa bokosi, kupuma kwa 4x4 kapena mpweya wa magawo anayi, kupuma kwapakati ndi mtundu wa kupuma kwa diaphragmatic-aka kupuma mozama pogwiritsa ntchito diaphragm yanu, yomwe imadzaza mapapu anu ndi mpweya wa okosijeni mokwanira kuposa kupuma kwa chifuwa. Malinga ndi Harvard Health Publishing , Kupuma m'mimba mozama kumalimbikitsa kusinthana kwa okosijeni wathunthu-ndiko kuti, malonda opindulitsa a okosijeni omwe akubwera a mpweya wotuluka. Nzosadabwitsa kuti imatha kuchedwetsa kugunda kwa mtima ndi kutsitsa kapena kukhazika mtima pansi.
Mwachidule chambiri, kupuma kwamtunduwu kwatsimikiziridwa mwasayansi kuti kumathandiza kuonjezera bata ndi kuyang'ana ndi kuchepetsa nkhawa, kukhumudwa ndi nkhawa -ngakhale gulu lankhondo limachiphunzitsa kuti lithandizire kupsinjika kwamalingaliro. Komanso ndi njira yabwino yochitira zinthu mosamala.
Kodi ndimayeserera bwanji kupuma mozungulira?
Choyamba, pumani bwino (ndizosavuta-ngati mukuwerenga izi mwina mukuchita kale!). Kenako lowetsani mpweya m’mphuno mwanu ndikutulutsa m’kamwa mwako. Onetsetsani kuti mimba yanu ikukulirakulira pamene mukupuma ndi kusokoneza pamene mukutuluka; uku ndikupuma kwa diaphragmatic chifukwa mukugwiritsa ntchito diaphragm yanu! Tengani kamphindi kuti muganizire za mpweya uliwonse. Pamene mumangodziwa kupuma kwanu, mukuchita kale kukumbukira. Pakuzungulira kwanu kotsatira, yambani kupuma mozungulira:
- Pumani mpweya m'mphuno mwanu kuti muwerenge zinayi (1, 2, 3, 4)
- Gwirani mpweya wanu kuwerengera zinayi (1, 2, 3, 4)
- Tumizani mpweya kudzera mkamwa mwanu (1, 2, 3, 4)
- Imani kaye ndi kugwira kuti muwerenge anayi (1, 2, 3, 4)
- Bwerezani
Ndi liti pamene ndingayesetse kupuma mowirikiza?
Poyenda, musanagone, mukusamba, mutakhala pa desiki yanu - paliponse! Kuyeserera kupuma mozungulira mukakhala kuti simuli mumkhalidwe wopsinjika ndikofunikira kuti mukhale oganiza bwino, ndipo kudzakuthandizani kutero mukadzatero. ndi mumkhalidwe wovuta, kaya ndi msonkhano wovutitsa kapena vuto lenileni. Monga Brené Brown akunenera, tiyenera kuyesetsa kukhala olimba mtima, ndipo iyi ndi njira imodzi yosavuta yochitira zimenezo.
Zogwirizana: Mabuku 8 Odzithandiza Omwe Ndi Ofunikadi Kuwerenga
