Sonke sizwile ngezinzuzo zokuphefumula okujulile nokuphefumula, yingakho sizifundisa ukuphefumula ngokujulile ngenkathi siqeqeshwa. Kodwa-ke, namhlanje sizokutshela ukuthi yini ekugcineni ezokuphazamisa wena enkingeni, okuhle nokubi. Sinikeza ukunakekelwa kwakho kokuphefumula ngendlela ye-Buteyko, inhloso yokuphefumula okungapheli futhi ekugcineni ukwenqaba okuphelele kokuphefumula okujulile.
Ukusuka ekuphefumuleni okungalungile, nakuba singasolisi, zonke izifo zivela. Igazi kufanele ligcwale inani elidingekayo le-oksijeni, futhi uma kungenjalo, khona-ke umzimba wehluleka ukuphefumula. UProfesa Buteyko wakhetha ukuvivinya umzimba ngokuphefumula ngo-1952 futhi kusukela ngaleso sikhathi ithimba lakhe liye lalapha izifo ezingelapheki: i-asthma, i-allergies, i-pneumonia, njll.
Yini ebangela izifo?
Njengoba uProfesa Buteyko ngokwakhe ethi, ngesikhathi sokuphuza okujulile, amaphaphu awagculisi oksijini okwedlula ukuphefumula okungapheli, kodwa i-carbon dioxide iba yincinjana. Isitatimende sakhe siqinisekiswa ukuthi umthamo wamaphaphu kubantu abanobuhle unama-5 amalitha, futhi kuziguli ezine-bronchitis - 10-15 amalitha. Kodwa u-Buteyko ubiza leli qiniso lokuxoshwa kwamaphaphu, lapho kuntuleka kwe-CO2 egazini. Isizathu salokhu ukuphulwa kokuphefumula kwezicubu, ithoni ekhulayo yemisipha ebushelelezi kanye neziphefumula zokuphefumula.
Uyazi kanjani ukuthi awusaguli okwamanje?
Izindlela zokuzivocavoca zokuphefumula ngendlela ye-Buteyko ziqala ngencazelo yesigaba sakho sesifo. Ngenxa yalokhu, "ikhefu lokulawula" lenziwa ngesilinganiso se-pulse.
Hlala ukhululekile esihlalweni. Lungisa amahlombe akho bese uqondisa emuva. Phumla imizuzu engu-10 ukulinganisa ukuphefumula. Thatha umoya ovamile, bese ukhulula imisipha yomzimba bese uphumelela ngokuzenzakalelayo. Ungaphefumuli futhi ukhumbule isikhundla sesandla sesibili ngehora. Ngesikhathi esifanayo, wena noma omunye umuntu kufanele ulinganise ukushayela kwakho. Ngesikhathi sokulibazisa ukuphefumula, asibuki iwashi, siphakamisela amehlo ethu phezulu. Uma sinomuzwa wokucindezela, noma i-push emphinjeni, ungaphinda uphefumule, uma uqala ukubuka ngehora. Manje ake siqhathanise imiphumela:
- i-pulse engaphansi kwezingu-70 zokushaya / iminithi "isikhashana" ukuphefumula - kusuka kumasekhondi angu-40 - uphile;
- ukushayela kuze kube yizintambo ezingu-80 ngomzuzu, "ume isikhashana" - kusuka kumasekhondi angu-20 ukuya kwangu-40 - usesiteji esingu-1 sesifo;
- ukushayela kuze kube yizintambo ezingu-90 ngomzuzu, "ume isikhashana" - kusuka kumasekhondi angu-10 ukuya kwangu-20 - usesiteji sesibili;
- ukumisa okwesikhashana kwakungaphansi kwamasekhondi angu-10, nanoma yikuphi ukushayela - usesiteji sesithathu.
Isilinganiso esinjalo singenziwa okungaphezu kwezikhathi ezine ngosuku. Umphumela kufanele kufane nezinsuku ezimbalwa.
Manje ake siqale ukuzivocavoca umzimba kodwa Buteyko.
- Siphuma. Ngaphandle kokuphefumula, siphendulela amakhanda ethu ngakwesokudla, ngakwesobunxele, kanti amehlo ethu abukeka phezulu. Uma kungasekho amandla okubamba umoya wethu, yenza ukuphuma okusheshayo (uphume konke okuphephile kwe-oksijini emaphashini). Siphefumula ngokujwayelekile.
- Beka isundu emhlathini, uhumushe futhi uphume, ubambe umoya wethu. Kulesi simo, endaweni yokuxhumana phakathi kwesundu nesigama, kufanele sivuse umzwelo wokumelana.
- Amandla agqoke ngemuva kwekhanda, siphefumula izinyosi zethu. Sibeka ingcindezi emhlane wekhanda, siyakwenza kusengaphambili. Philisa ngokujwayelekile.
- Siphuma, izandla ziphakamisa esibhakabhakeni. Siphakamisa izandla zethu phezulu, ngenkathi singaphefumuli, futhi umzimba wenza izinyathelo zokujikeleza ezilula.
Ukuzivocavoca kukaButeyko kwakuvame ukuqhutshwa nguprofesa wezingane. Lo profesa akazange ngenxa yokuthi bakholelwa ukuthi usemncane kakhulu ukuthi umuntu angakwazi ukufunda nokuphefumula ngendlela elula.
Ngenkathi wenza imishini yokuzivocavoca e-Buteyko ungase ube nemizwa ephikisanayo: isifiso sokuphefumula, ukuzonda imisebenzi, njll. Konke lokhu kuvamile uma umuntu efunda. Udinga ukunqoba lo mzuzu obucayi, bese ukubuyiswa kwakho akude.
Ngaphezu kwalokho, kukhona umqondo othi "ukwephula". Yilokho inkathi yokukhukhumeza kwezifo ezingapheliyo kuthiwa ngenkathi ukwelashwa, lapho lesi sifo sibonakala sinobuqhawe kunakuqala. Futhi lokhu kuyinto ejwayelekile, futhi, njengoba uprofesa ephikisana, kuyingxenye yenqubo yokuphulukisa ekuguleni nasekukhutheni komoya.