Ayyukan ba da rai da suka shafi ingantaccen zaman lafiya
Buteyko numfashi yana da hanyar likita wadda ba ta da magani don yayi amfani da wasu motsa jiki don inganta fuka da sauran cututtuka na numfashi. Hakan yana kama da hanyoyi masu yawa zuwa wani nau'i na numfashi da ake amfani dashi a yoga, wanda ake kira pranayama, wanda ya hada da amfani da numfashi a matsayin hanya don "magance" cututtuka na numfashi.
Buteyko ya fara numfashi a cikin karni na 1950 daga likitan ilimin likitancin Ukrainian mai suna Konstantin Buteyko, wanda ya yi imanin cewa cututtuka da dama sun haifar da hyperventilation ko karuwa mai zurfi.
Tana da imani maras kyau tare da 'yan magoya bayan likita. Duk da haka, Buteyko numfashi ya rungumi wasu a matsayin wani nau'i na numfashi, inganta aikin motsa jiki ta hanyar yin amfani da numfashi na yau da kullum, rikewar numfashi, da kuma kula da inhalation da exhalation.
Amfanin Buteyko Hanyar
Duk da yake babu shaidar cewa Buteyko tana numfasawa zai iya inganta aikin huhu ko gyaran haɓaka na bronchial (hanyar da jiki ke amsawa ga masu tarin fuka-fuka), wasu nazarin sun nuna cewa zai iya rage alamun bayyanar harin da rage-ba maye gurbin-buƙatar a bronchodilator.
Mutanen da suke yin amfani da fasaha zasu bayar da rahoto akai-akai da samun kyakkyawar fahimta na alheri da kuma ingantaccen rayuwar rayuwa. Ana iya danganta wannan, a wani ɓangare, ga ƙungiyar da ta dace tsakanin "warkar da kansa" da kuma kula da kai. Asthma , ta ainihin yanayinsa, yana haɗuwa da rashin kulawar jikin mutum.
Ta hanyar yin numfashi na zuciya, mutum zai iya sake samun wani ɓangare na wannan iko kuma, ta hanyar yin haka, zai zama ƙasa da damuwa lokacin da harin ya faru.
Yadda za a yi Buteyko Breathing Exercises
Don aiwatar da darussan daidai, za ku buƙaci kujera mai dadi da ɗakin ɗakin. Ya kamata a sami ƙananan ƙwaƙwalwa kamar yadda zai yiwu, kuma yawan zazzabi bazai yi sanyi ba ko zafi.
Breatyko tana numfashi yana da kyau kafin ya ci ko akalla sa'o'i biyu bayan cin abinci. Za'a iya rusa aikin nan zuwa matakai tara:
- Za ku fara duk abinda Buteyko yake motsawa ta hanyar dubawa da rikodin bugunanku da kuma lokacin dakatarwa. Lokacin dakatar da lokaci shine kawai tsawon lokacin da za ku iya ɗaukar numfashinku.
- Zauna a cikin kujerun da ke tsaye wanda ya ba ka dama ka huta ƙafafun ka a ƙasa. Zauna a cikin kujera domin kai, kafadu, da ƙafafunka daidai ne.
- Rufa idanunku kuma ku kula da numfashinku. Feel iska tana motsawa cikin kuma daga cikin hanzarinka. Idan zuciyarka ta ɓace, koma zuwa hanzarinka kuma ka sake tunani a kan wannan jin dadi.
- Dakatar da ƙafarka kuma kowane tashin hankali zai iya riƙewa cikin jiki, ciki har da hannunka da fuska.
- Don duba ƙarar iska da ke gudana a cikin hanzarinka, sanya yatsa a hannun hanci.
- Yanzu dauka numfashi maras amfani, ta yin amfani da yatsanka don auna yanayin raguwa. Lokacin da ka ji iska tayi yatsanka, fara sake numfasawa a sake. Wannan zai rage ƙarar iska da ke tafiya a cikin huhu yayin kara yawan numfashi. Yi ƙoƙarin kula da wannan har tsawon minti uku zuwa biyar.
- Idan ka sami kanka gasping, to saboda ka rage girman iska din da sauri. Sannu a hankali kadan, sa'annan zaka sami mahimmanci don sauƙi cikin numfashi mai zurfi.
- Bayan minti uku zuwa biyar, sake sake duba bugun ku da kuma lokacin dakatarwa.
- Ɗauki mintuna kaɗan kafin farawa. Da kyau, za ku kashe akalla minti 20 a kowace rana akan wannan, maimaita motsa motsa jiki sau hudu.
Kalma Daga
Duk da yake motsa jiki kamar wannan na iya bunkasa lafiyarka da lafiyarka, ba za a dauki su a madadin duk wani maganin likita da ake amfani dasu don sarrafa fuka ba.
Daga karshe, manufar magani shine rage yawan tasiri da kuma mummunar hare-hare da kuma hana ci gaba da lalacewar rashin lafiyar ku. Wannan yana buƙatar yin ziyara ta yau da kullum ga likitanku don saka idanu na motsa jiki da kuma gyara magani idan an buƙata.
> Source:
> Hassan, Z. Raid, N. da kuma Ahmed, F. "Hanyoyin fasaha na Buteyko akan marasa lafiya da ciwon sukari." Egy J Chest Dis Tubercul. 2012; 61 (4): 235-241