Afotusɛm ntiantia
- Empty your lungs before you begin.
- In, hold, out, hold, four each.
- Shorten the holds if they feel tight.
Wonim sɛnea ɛte. Wo bo mu yɛ den, nsusuwii bebree ba wo tirim prɛko, na wo home yɛ ntɛm na ɛyɛ kakraa bi ansa na woasi gyinae mpo sɛ biribi ankɔ yiye. Saa home kakraa no nyɛ adwennwene no fi nkutoo, ɛyɛ nea ɛma ɛkɔ so no fa. Home a ɛyɛ ntɛm ka kyerɛ w'adwene sɛ kɔkɔbɔ no yɛ nokware, na kɔkɔbɔ no ka kyerɛ wo nipadua sɛ ɛnkɔ so nhome ntɛmntɛm.
Adaka mu home wura saa kanko no mu na ɛma ɛkɔ brɛoo. Enya ne din fi ne suban mu: nkyɛn anan a ɛyɛ pɛ, akontaabu anan a ɛyɛ pɛ. Home kɔ mu wɔ anan, sɔ mu wɔ anan, home fi wɔ anan, sɔ mu wɔ anan. Ɛno ne ne nyinaa. Ɛtɔ da a nkurɔfo frɛ no aboɔnan home anaa home a wɔkan anan, na wɔkyerɛ asraafo ne amanee adwumayɛfo a wohia sɛ wɔn adwene mu da hɔ bere a biribiara a atwa wɔn ho ahyia no ne dede no.
Deɛ enti a yei hia no nyɛ den. Nneɛma a ɛma adwene tɔ wo yam a ɛyɛ adwuma ampa wɔ saa bere no mu no dodow no ara fa wo home so, efisɛ wo home ne ɔfa baako pɛ a ɛwɔ wo nipadua adwennwene ho mmuae mu a wubetumi de wo adwene akyerɛ no kwan. Worentumi nsi gyinae sɛ wobɛma wo koma bɔ no abrɛ ase. Wubetumi asi gyinae sɛ wobɛma wo home a wuyi no afi wo mu abrɛ ase, na nea aka no taa di akyi.
Nea ɛrekɔ so wɔ wo nipadua mu
Wo ntini nhyehyɛe yɛ adwuma wɔ gear akɛse abien mu. Baako ma wo ho yɛ den, koma a ɛbɔ ntɛm, home a ɛyɛ ntɛm, ntini a asiesie ne ho sɛ ɛbɛkeka ne ho. Nea aka no ma wo ho dwo na ɛhwɛ daa nneɛma te sɛ ahome ne aduan a wɔyam. Adwennwene tow wo kɔ gear a edi kan no mu. Home a ɛyɛ brɛoo, a ɛyɛ pɛ piapia wo kɔ nea ɛto so abien no mu.
Eyi ne ɔfa a ɛma adaka mu home yɛ nea ɛboro "tɔ wo yam na home" so. Sɛ woma wo home brɛ ase kɔ home anum anaa asia wɔ simma baako mu a, wo koma fi ase foro na ɛsiane brɛoo bere a wode home kɔ mu ne bere a wuyi home fi nyinaa mu. Ayaresafo frɛ saa suban no respiratory sinus arrhythmia, na ɛyɛ sɛnkyerɛnne sɛ wo nipadua koma a ɛma wo ho dwo nhyehyɛe, a ntini tenten bi a wɔfrɛ no vagus ntini soa no kɛse no, resan aba adwuma mu. Sɔ a wode sɔ mu kakra bere a wuyi home fi akyi no ma carbon dioxide kakra hyia, na ɛno nso kanyan saa ɔkwan a ɛma wo ho dwo no koraa.
Ɛho nhia sɛ wokae eyi mu biara. Nea wobenya wɔ mu ne sɛ eyi nyɛ ɔkwan a wɔde twe wo adwene fi nneɛma so. Worema wo nipadua sɛnkyerɛnne a ɛyɛ nokware na ɛyɛ mmerɛw, sɛ ɔhaw no aba awiei.
Anammɔn no
Hwehwɛ gyinabea a wubetumi atena ase anaa woagyina hɔ tee yiye. Wubetumi akata wo ani anaa woama wo ani so ayɛ brɛoo. Afei:
- Di kan yi home fi koraa. Ma wo mmati ngu fam na yi wo ahome mu. Sɛ wufi ase fi nea ɛda mpan a, ɛma nea aka no yɛ mmerɛw.
- Fa wo hwene home kɔ mu brɛoo wɔ akontaabu anan mu. Hwehwɛ sɛ wo yafunu bɛtrɛw mu, na ɛnyɛ wo bo nkutoo.
- Sɔ mu brɛoo wɔ akontaabu anan mu. Sɔ mu, mma so nyɛ den, ɛnsɛ sɛ nhyɛso biara ba wo mene anaa w'anim.
- Yi home fi brɛoo wɔ w'ano anaa wo hwene mu wɔ akontaabu anan mu.
- San sɔ mu wɔ akontaabu anan mu.
- Ɛno ne kanko baako. San yɛ bio bɛyɛ kanko anan, anaa bere tenten a ɛyɛ wo de.
Kanko baako gye bɛyɛ sikan dunum kosi aduonu, enti kanko anan yɛ bɛyɛ simma baako. Nnipa pii hu nsakrae kakra wɔ nea edi kan anaa nea ɛto so abien akyi, mmati brɛ ase, abogyee gow, mmirikatu no brɛ ase kakra. Saa nsakrae kakra no ne botae no. Wonni hwehwɛ sɛ wobɛte nka sɛ wo ho adwo koraa. Deɛ ɛhia ara ne sɛ wobɛbrɛ wo ho ase ara kɛse a ɛbɛma woatumi ayɛ anammɔn a edi hɔ.
Sɛ akontaabu no yɛ den a
Akontaabu anan no yɛ mfiase, ɛnyɛ mmara. Sɛ wo home a wode sɔ mu no yɛ wo den anaa ɛma wo ho yeraw wo kakra a, tew sɔ a wode sɔ mu no so kɔ akontaabu abien anaa abiɛsa, anaa twa mu koraa na yɛ home a wode kɔ mu ne home a wuyi fi no brɛoo kɛkɛ. Home tenten a wode yi fi no nkutoo yɛ adwuma no dodow no ara.
Sɛ anan yɛ ntɛm dodo anaa brɛoo dodo a, sesa. Ɛnsɛ sɛ akontaabu no yɛ sikan a ɛyɛ pɛ. Nea ɛho hia ne sɛ ɔfa anan no bɛkɔ so ayɛ pɛ kakra na biribiara renyɛ ɔhyɛ. Sɛ wo ti yɛ wo hinhim kakra a, ebia worehome kuru dodo anaa ntɛm dodo, brɛ ase, home brɛoo, na tena ase.
Nnipa kakraa bi hu sɛ adwene a wɔde si wɔn home so no ma wɔn dadwen foro, titiriw wɔ ɔhaw a ɛkaa wɔn pɛn bi akyi. Sɛ wo ne saa nipa no a, eyi nyɛ wo ankasa wo huammɔdi, na worenyɛ no bɔne. Sɔ adwennwene a ɛde wo nkate anaa wo nipadua di dwuma sɛ ade a wode bedi dwuma mmom, na susuw ho sɛ wo ne ɔbenfo a obetumi asiesie nneɛma ama wo no bɛyɛ adwuma.
Bere a ɛboa pa ara
Adaka mu home hyerɛn wɔ mmere nketewa a ɛyɛ daa a wuntumi nfi hɔ no mu, sikan a edi kan ansa na woakɔ nkɔmmɔ a ɛyɛ den mu, gyinabea a edi kan ansa na woapia mena, bere a woahyia traffic a w'abodwokyɛre asa. Esiane sɛ ɛyɛ komm na wonhu no nti, obiara a ɔbɛn wo no rennim sɛ woreyɛ.
Ɛyɛ adwuma nso sɛ da biara dwumadi, ɛnyɛ amanee birek nkutoo. Simma baako anaa abien anɔpa, anaa sɛ ɔkwan a ɛda nhyiamu ntam a, ebetumi asiw adwennwene ano sɛ ɛboaboa ano fi mfiase. Sɛnea suban no yɛ wo de bere a wo ho adwo no, saa ara na ɛbɛyɛ mmerɛw sɛ ɛbɛba wo nkyɛn bere a wo ho nnwo no.
Asɛm baako a ɛyɛ nokware: adaka mu home yɛ adwinnade a wode brɛ dede ase wɔ saa bere no mu. Ɛnyɛ aduru a ɛsa dadwen a ɛkɔ so, na wɔanyɛ no saa nso. Sɛ wokɔ akwan a ɛma wo ho dwo so bere biara ara sɛnea wobɛfa da no mu, anaa adwennwene de ne ho hyɛ wo nna, w'adwuma, anaa nnipa a wodɔ wɔn mu bere biara a, ɛno ne nea ɛsɛ sɛ wo ne ɔyaresafo anaa adwene ho ɔbenfo ka ho asɛm. Mmoa pii a wuhia no nyɛ sɛnkyerɛnne sɛ home no anyɛ yiye. Ɛyɛ sɛnkyerɛnne sɛ wofata nea ɛboro nea home dwumadi betumi ama wo no so.
Nea wonyaa nsɛm no fii
- Cleveland Clinic, How Box Breathing Can Help You Destress
- American Heart Association, It's not just inspiration, careful breathing can help your health
- National Center for Biotechnology Information, Take a Deep Breath (review of slow breathing and the autonomic nervous system)