Afotusɛm ntiantia
- Press cold water across your eyes and forehead.
- Rehearse it once on a calm day.
- Skip the dunk if your heart's fragile.
Mpɛn pii ɛba ntɛm sen sɛdeɛ wobɛtumi de w'adwene afiri mu. Ehu a ɛyɛ ma a ɛdi asɛmmɔne anim. Akasakasa a ɛma wo nsa yɛ nwunu na w'akoma yɛ den. Asorɔkye a ɛbɔ wo anɔpa nnɔnmienu a wode biribiara nkyerɛ ho. Saa mmere no mu, afotuo a ɛse "home kɛkɛ" no tumi yɛ sɛ ɔyaw, ɛfiri sɛ wo fa a ɛhome brɛoo na ɛdwen yie no afiri ɛdan no mu dada.
Ɛha na nsuonwunu nya ne baabi. Ɛnyɛ sɛ akwahosan tebea bi, na ɛnyɛ sɛ biribiara aduro nso. Ɛyɛ sɛ ntɛm, onipadua kwasea a ɛdum onipadua a watɔ kɔ kɔkɔbɔ mu. Ɛnsɛ sɛ wugye di. Ɛnsɛ sɛ wo bo adwo koraa ma woayɛ no ahwɛyie so. Nea ɛsɛ sɛ woyɛ ara ne sɛ wode biribi a ɛyɛ nwunu bɛto w'anim.
Kwasea bi a ɛkyɛ sen wo dadwene
Ɛha na nokwasɛm a ɛyɛ nwonwa na mfasoɔ wɔ wɔ yei mfimfini wɔ. Wɔwoo wo a na mmuaeɛ a ɛhyɛ mu wɔ ho a ɛfa nsuonwunu a ɛka w'anim ho, na ɛkata biribiara so kɛkɛ.
Sɛ nsuonwunu ka wo honam a ɛda w'aniwa, wo hwene, ne wo moma ho a, wo onipadua susu sɛ woakɔ nsuo ase na ɛyɛ adwuma bɔ wo ho ban. W'akoma kɔ brɛoo. Mogya twe kɔ wo mfimfini ne w'amene mu. Wo nhyehyɛeɛ sesa, denneennen, kɔ ahwɛsoɔ mu. Nyansahufoɔ frɛ yei mmoadoma a wɔnum nsuo ase no nsuo ase kwasea (mammalian diving reflex), na ɛyɛ mmuaeɛ korɔ no ara a ɛma nsɛsea ne ndɔlfin tumi tena nsuo ase bere tenten. Yɛwɔ ne bi a ɛyɛ komm, na ɛsɔ ogya sɛ wowɔ asiane mu ankasa anaa wonni mu.
Nkwantɔdwoɔ no yɛ nokwarem na wobetumi asusu. Wɔ nhwehwɛmu baako a ɛfa anim a wɔde num nsuonwunu mu, wɔn a wɔde wɔn ho hyɛɛ mu no akoma bɔ tɔɔ ase sen wɔn home ase fam wɔ simma kakra mu bere a nsuonwunu kaa wɔn anim. Saa tɔ a ɛtɔ no nyɛ dadwene. Ɛyɛ dadwene ano nk abedua, a wɔatwerɛ akɔ wo nipadua nyɛeɛ mu tee. Tampɔn a ɛsoa abodwoɔ nsɛnkyerɛnneɛ no, vagus tampɔn no, nya pia a ɛyɛ den, na wo nhyehyɛeɛ fa a ɛsoa "home na nan aduane" no san ba adwuma mu.
Deɛ ɛma yei ho hia paa wɔ ahokyere bere mu ne sɛ ɛto wo fa a ɛhyɛ wo so dada no twa. Worentumi mfa nyansa nnya abodwoɔ bere a wo kɔkɔbɔ nhyehyɛeɛ reteam. Nanso worentumi ne kwasea nso nnye akyinnyeɛ. Nsuonwunu mmisa w'adwene a ɛretu mmirika no kwan.
Adanseɛ wɔ hɔ sɛ saa adeyɛ no kɔ akyirikyiri sen bere no, nso. Wɔ nhwehwɛmu baako mu, nhwehwɛmufoɔ de nsuonwunu kaa nnipa anim wɔ adwuma a ɛyɛ den ho na wɔdii sɛdeɛ wɔn onipadua gyinaa ano akyi. Nsuonwunu kuo no sanee ba ntɛm wɔ ahokyere mmere ntam, a wɔn akoma san kɔɔ baabi a anka ɛwɔ ntɛm, na wɔn ahokyere-hormone mmuaeɛ no sua koraa sen kuo a wɔn deɛ wɔamfa nsuonwunu mmaa wɔn koraa no deɛ. Nsuonwunu no anyɛ sɛ ɛyɛ abodwoɔ kɛkɛ. Ɛsesaa sɛdeɛ ahokyere no tɔɔ den.
Deɛ enti a nsuonwunu yɛ adwuma bere a ahoɔden gyinaeɛ nyɛ
Nneɛma a ɛma abodwoɔ ba bere no mu dodoɔ no ara hwehwɛ biribi firi w'adwene hɔ. Kan wo home. Hwɛ nneɛma enum a wobɛtumi ahunu. Yɛ baabi a asomdwoeɛ wɔ ho mfonin. Yeinom yɛ nnwinneɛ pa, na ɛda a ahokyere wɔ mu kɛkɛ no, ɛyɛ adwuma yie. Nanso wɔ ahohia a ɛkorɔn paa no mu, w'adwene ne adeɛ pɔtee a woahwere no. Sɛ wobisa adwene a ɛredwennwene sɛ ɛnhwɛ adeɛ yie a, ɛte sɛ wobisa obi a ɔretu mmirika sɛ ɔnhyɛ panwaa mu.
Nsuonwunu fa ɛpono foforɔ so. Ɛfiri onipadua so ba soro sen sɛ ɛfiri adwene so ba fam. Woma wo nhyehyɛeɛ onipadua nsɛnkyerɛnneɛ a emu da hɔ, na nsɛnkyerɛnneɛ no na ɛkasa. Ayaresafoɔ a wɔsa nnipa a wɔwɔ nkatedeɛ ahohia ankasa mu yɛ ade twere yei so esiane biribi nti. Wɔ dialectical behavior therapy mu, ɔkwan a wɔde di dwuma kɛse de hwɛ nkatedeɛ a ɛyɛ den so, "ahohia tumipie" nimdeɛ a ɛdi kan a wɔkyerɛ no mu baako ne sɛ wɔbɛma onipadua adwo, taa denam nsuonwunu a wɔde gu anim so. Wɔ ka bɔ nimdeɛ a wɔde bɛma nkatedeɛ a ɛkorɔn paa abrɛ ase ntɛm a ɛbɛma onipa atumi adwene bio na watena banbɔ mu ho.
Saa asɛm no fata sɛ wode tena ho. Tena banbɔ mu. Yei yɛ adwinnadeɛ ma mmere a wohia ntwareeɛ wɔ asorɔkye ne wo nsusuiɛ pa a ɛdi hɔ ntam. Ɛtɔ simma baako ma wo. Ɛtɔ da bi a simma baako yɛ biribiara.
Sɛdeɛ ɛte wɔ bere a ɛyɛ den ankasa mu
Fa bere bɔne bi a ɛyɛ daa yɛ mfonin. Wowɔ adwumam, wonya nkrasɛm bi a ɛbɔ wo te sɛ akuturuku, na simma kakra mu wo koko mu yɛ pim, w'anim yɛ hyew, na w'adwene afiri ase retwerɛ nsɛm awieeɛ bɔne nsia prɛko pɛ. Wotumi te nka sɛ wo rebɛto mmuaeɛ bi a wobɛnu ho akyi, anaasɛ woagyina pintinn koraa.
Wofiri hɔ kɔ adapaa hɔ. Wobue nsuonwunu twediedie no, wokokum wo nsa, na wode nsuonwunu mia w'aniwa ne w'anim so. Mprenu. Mprɛnsa. Wonsɔ sɛ wobɛdwen ade pa. Wonsɔ sɛ wobɛsiesie biribiara. Woma nsuonwunu yɛ n'adwuma simma dunum.
Deɛ taa ɛba akyire no nyɛ anwanwadeɛ. Ɔhaw no da so wɔ hɔ. Nanso nne no tɔ ase kakra. W'akoma mmɔ den saa bio. Asɛmmɔne nsia no tew bɛyɛ baako anaa mmienu. Na wɔ saa awaha ketewa no mu, wobɛtumi abisa asɛm baako pɛ a ɛho hia wɔ ahokyere bere mu: adeɛ nokwafoɔ a ɛdi hɔ a ɛsɛ sɛ meyɛ ne deɛn? Ebia ɛnyɛ hwee seesei. Ebia ɛyɛ nsuo kuruwa baako ne simma edu ansa na woama mmuaeɛ. Nsuonwunu ansiesie wo da no. Ɛsane de ɔkwankyerɛ akonnwa no maa wo.
Sɛdeɛ wobɛyɛ
Ɔkwan a ɛyɛ brɛoo paa no hia adeɛ biara sɛ banchaa. Ɔkwan a ɛyɛ den no hia kyɛnsee. Fi ase brɛoo na kɔ akyiri sɛ wopɛ nko ara.
Petɛ no
- Kɔ banchaa ho na bue nsuonwunu twediedie no. Sɛ ɛyɛ nwunu kɛse a ɛyɛ adwuma yie, nanso nwunu kakra ye sɛ wode bɛfi ase.
- Kokum nsuo no wɔ wo nsa mu na fa kɔ w'anim. Kata baabi a ɛda w'aniwa, w'anim so, ne wo hwene ntweamu so. Saa beaeɛ no na kwasea no te.
- Yɛ mprɛn kakra toatoa so. Ma nsuo no ntena wo honam ho simma baako sen sɛ wobɛpopa no prɛko.
- Gyina hɔ na hwɛ. Nnipa pii te ɔtoɔ a ɛsi fam kakra ntɛm ara, te sɛ anammɔn fa a wode firi ano hɔ ba akyiri.
Nsesaeɛ a ɛyɛ ma
Sɛ petɛ no nnɔɔso a, ɔkwan a ɛyɛ den no yɛ nsuonwunu mu anim a wode hyɛ mu bere tiawa, adeyɛ korɔ no ara a wɔde di dwuma wɔ ayaresabea.
- Hyɛ kyɛnsee ma nsuonwunu. Sɛ wode sukyerɛmma kakra ka ho a ɛma ɛyɛ adwuma yie. Bɔ mpɔ sɛ ɛbɛyɛ nwunu ankasa, ɛnyɛ deɛ ɛyaw.
- Home te sɛ daa na sɔ mu.
- Kotow na fa w'anim hyɛ nsuo no mu, kata w'anim so ne baabi a ɛda w'aniwa ho. Tena hɔ bɛyɛ simma dunum kɔsi aduasa, anaasɛ kɔsi bere a ɛsɛ sɛ wopagya so ara kwa.
- Pagya wo ti, home, na home kakra. Yɛ no bio prɛko anaa mprenu sɛ ɛho hia a.
Bere a worentumi nkɔ nsuo ho
Nsuonwunu no ho hia sen nsuo no. Nsuonwunu boɔ anaa abɛ a wɔde nwunu a wɔde ntoma a ɛyɛ tratraa akyekyere a wode mia w'aniwa ne wo mansoaa atifi so yɛ adwuma. Saa ara na ntomaban a ɛyɛ nwunu a ɛfɔ yɛ, anaasɛ mpo sɛ wobɛkura nsuonwunu kuruwa amia w'anim so. Fa mia w'anim atifi, baabi a kwasea no yɛ den paa, na kan brɛoo.
Sɛdeɛ wobɛyɛ nneɛma nketenkete no yie
Nneɛma nketewa kakra sesa sɛdeɛ yei yɛ adwuma yie, na ɛfata sɛ wonim ansa na woahia no.
Nsuo ɔhyew dodoɔ na ɛyɛ adwuma no fa kɛse. Nsuo a ɛnyɛ hyew na ɛnyɛ nwunu renkanyan biribiara. Kwasea no nya nkwa ankasa wɔ nsuonwunu ankasa ho, deɛ ɛma woho popo kakra, enti nsuonwunu twediedie anaa nsuo a sukyerɛmma wɔ mu sen biribiara a ɛyɛ hyew kakra. Wonhwehwɛ ɛyaw. Wohwehwɛ nsɛnkyerɛnneɛ a emu da hɔ a ɛyɛ nwunu.
Beaeɛ ho hia sen sɛdeɛ nnipa susuw. Beaeɛ a ɛho yɛ mmerɛ no ne anim atifi, baabi a ɛda w'aniwa ho, w'anim so, ne wo hwene ntweamu, ɛfiri sɛ ɛhɔ na tampɔn a ɛfiri ase ma kwasea no ho yɛ den paa. Nsuonwunu wɔ wo nsakɔn anaa wo kɔn akyi tumi yɛ anigye na ɛboa kakra, nanso sɛ wopɛ adeyɛ no nyinaa a, fa nsuonwunu no to saa abaa a ɛda w'aniwa ho no so.
Na enhia bere tenten. Yei yɛ kwasea, ɛnyɛ ahomɔeɛ. Nsuonwunu simma kakra wɔ beaeɛ a ɛfata so taa dɔɔso sɛ wobɛte ɔtoɔ a ɛdi kan no. Sɛ woreyɛ anim mu hyɛ no version no a, sɔmu tiawa a woyɛ no mprenu anaa mprɛnsa taa yɛ ade sen prɛko a ɛware a wode wo nsa mia.
Ade foforɔ a ɛho hia: siesie no ansa na ahum no aba. Ɛyɛ mmerɛ paa sɛ wode saa nimdeɛ yi di dwuma sɛ woasɔ ahwɛ prɛko wɔ da a wo bo dwo so na wonim sɛdeɛ nsuonwunu te, baabi a kyɛnsee no wɔ, ne sɛdeɛ wo onipadua gye so. Adwinnadeɛ a woasua no yɛ adwinnadeɛ a wobɛtumi anya bere a w'adwene afiri adwuma mu.
Kɔkɔbɔ nokware kakra
Yei yɛ tumi ankasa esiane sɛ ɛyɛ adwuma wɔ w'akoma so nti, enti ahwɛyie kakra ho hia.
Nsuo ase kwasea no ma w'akoma bɔ tɔ ase, na ma nnipa pii ɛno na ɛyɛ adwene. Nanso sɛ wowɔ akoma yareɛ, mogya mu nhyeɛso a ɛba fam paa, didi yareɛ, anaa adwennwene biara a ɛfa wo mogya kwan nhyehyɛeɛ ho a, kasa kyerɛ wo dɔkota ansa na wode anim a wode bɛhyɛ nsuo mu denneennen no bɛdi dwuma, na fa petɛ a ɛyɛ nwunu tiawa di dwuma mmom. Gyae home a wode bɛsɔ mu nhyɛ nsuo mu no koraa sɛ ayaresafoɔ aka akyerɛ wo sɛ kwati akoma bɔ a ɛtɔ ase ntɛm. Kwasea no yɛ den wɔ onipadua bi mu sen afoforɔ, na ɛnsɛ sɛ wuhu w'ano ansa na woate mfasoɔ no nka.
Kɔkɔbɔ a ɛtɔ so mmienu wɔ hɔ, na ɛfa adwene ho. Ma nnipa kakra, ne titiriw wɔ ehu nneyɛeɛ bi akyi anaa nhyehyɛeɛ a ɛte nka kɛse mu, nsuonwunu a ɛyɛ den tumi yɛ sɛ ahohia foforɔ sen ahomegyeɛ. Sɛ nsuonwunu no ma wo ho yɛ den sen sɛ ɛbrɛ wo ase a, ɛno yɛ nsɛm ankasa, ɛnyɛ huammɔ wo fam. Fa version a ɛyɛ brɛoo di dwuma, anaasɛ fa saa adwinnadeɛ yi to nkyɛn na fa biribi a ɛma wo tim denam wo nsɛsea anaa nan brɛoo so di dwuma mmom.
Na kɔkɔbɔ a emu da hɔ sen biara: yei yɛ ɔkwan a wode twa ahoɔden bi mu, ɛnyɛ deɛ ɛhyɛ ase no ayaresa. Sɛ wode nsuonwunu anaa ɔhaw biara breeki di dwuma mpɛn pii kɛkɛ de fa wo nna mu, sɛ asorɔkye no reba mpɛn pii, anaa sɛ wonya wo ho da bi wɔ baabi a banbɔ mu tena yɛ den a, ɛno ne bere a ɛsɛ sɛ wode onipa foforɔ ba mu. Dɔkota, ɔdwennwen ho ayaresani, anaa ahokyere telefon ahoma tumi de deɛ nsuonwunu kyɛnsee no ntumi mma. Sɛ wopɛ mmoa foforɔ a, ɛnkyerɛ sɛ woagyae tumipie. Ɛyɛ tumipie, wɔ gyinabea a ɛne deɛ wo soa no hyia ankasa.
Deɛ nsuonwunu tumi yɛ ne deɛ ɛntumi nyɛ
Ma w'anidasoɔ ho nyɛ deɛ ɛfata na yei bɛyɛ adwinnadeɛ a wode wo ho to so paa a wowɔ. Ɛrenma adeɛ a ɛyɛ den no nnyɛ atorɔ. Ɛrensiesie akasakasa no anaa ɛrentua ka no anaa ɛrennane asɛm no. Deɛ ɛbɛyɛ ne sɛ ɛde wo onipadua bɛsane ama wo bere a ɛbɛso sɛ wobɛtu anammɔn nokwafoɔ a ɛdi hɔ, deɛ saa anammɔn no yɛ biara. Nom nsuo kakra. Frɛ obi. Da hɔ. Nsi gyinae biara simma edu.
Bere a edi hɔ a asorɔkye no bɛba na w'adwene mmoa wo koraa no, wowɔ baabi a wobɛtumi akɔ a enhia sɛ w'adwene ne wo yɛ adwuma. Twediedie no wɔ hɔ ara. Nsuonwunu, gu w'anim so, kan kakra. Wo onipadua nim nkaeɛ no.
Nsɛm a wɔnyaeɛ firii
- Cleveland Clinic, How To Reset Your Vagus Nerve Naturally
- PubMed Central, Vagus activation by Cold Face Test reduces acute psychosocial stress responses
- PubMed Central, Resting Heart Rate Affects Heart Response to Cold-Water Face Immersion Associated with Apnea
- Dialectical Behavior Therapy, TIPP (Temperature, Intense Exercise, Paced Breathing, Paired Muscle Relaxation)