Box Breathing - Relax

Independence DEV

Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Thola ukuzola kwakho nge-Box Breathing, indlela yokuphefumula elula kodwa enamandla esetshenziswa yi-Navy SEALs, abasubathi abaphezulu, abaphenduli bokuqala, kanye nodokotela bokuzindla emhlabeni wonke ukuphatha ukucindezeleka nokusebenza ngaphansi kwengcindezi.

KUYINI UKUPHEFUMULA KWE-BOX?
Ukuphefumula nge-box, okwaziwa nangokuthi ukuphefumula ngesikwele noma ukuphefumula nge-4-4-4-4, kuyindlela yokuphumula efakazelwe esiza ekulawuleni uhlelo lwakho lwezinzwa. Ngokulandela iphethini yokuphefumula ehlelekile, uvuselela uhlelo lwakho lwezinzwa lwe-parasympathetic, unciphise ama-hormone okucindezeleka futhi ulethe umzimba wakho esimweni sokuzola.

INDLELA ESEBENZA NGAYO
Landela iphethini elula yamasekhondi angu-4:
• Phefumula kancane imizuzwana engu-4
• Bamba umoya kancane imizuzwana engu-4
• Bamba umoya kancane imizuzwana engu-4
• Bamba umoya wakho imizuzwana engu-4
• Phinda

IZIBONISO EZINHLE
Khetha kusuka ku-animations ezi-6 ezizolisayo ukuze uqondise ukuphefumula kwakho:
• Isikwele - Ukubona ngeso elivamile ukuphefumula kwebhokisi
• Indilinga - Ukunyakaza okubushelelezi nokujikelezayo okugeleza
• Ukushaya kwenhliziyo - Ukukhula kancane nokufinyela
• Ukugxuma - Ibhola elidlalayo likhuphuka futhi lehla
• Amagagasi - Ukugcwalisa amanzi okududuzayo nokukhipha amanzi
• I-Lotus - Iphethini enhle ephefumulelwe yizimbali

IMISANDI EMHLABENI
Thuthukisa umkhuba wakho ngemisindo yangemuva eduduzayo:
• Imvula - Imvula encane yokuhlanza ukucindezeleka
• Ulwandle - Amagagasi athulisa ogwini
• Ihlathi - Izinyoni ezinokuthula namaqabunga aqhumayo
• Umoya - Umoya opholile phakathi kwezihlahla
• Indawo yomlilo - Umlilo opholile oqhumayo

LANDELA INTUTHUKO YAKHO
Hlala ushukunyiswe ukubuka umkhuba wakho ukhula:
• Yakha imigqa yansuku zonke ukuze udale umkhuba ohlala njalo
• Buka umlando wakho weseshini ophelele
• Landelela Imizuzu yonke yokuzijwayeza
• Bona impumelelo yakho ende kakhulu yochungechunge

YIBA NESIMO SAKHO ESIFANELE
Yenza kube ngesakho:
• Setha isikhathi seseshini osithandayo
• Khetha emibala eminingi yokugcizelela
• Setha izikhumbuzi zansuku zonke ngesikhathi sakho esifanele

IZINZUZO EZIFAKELWE
Ukuzijwayeza ukuphefumula ibhokisi njalo kungakusiza:
• Yehlisa ukucindezeleka nokukhathazeka ngemizuzu
• Thuthukisa ukugxila nokucaca kwengqondo
• Lala ngokushesha futhi ulale ujule
• Yehlisa umfutho wegazi ngokwemvelo
• Lawula ukwesaba nemizwa ekhungathekisayo
• Yandisa ukucabanga nokuqwashisa kwamanje
• Thuthukisa ukusebenza kwezemidlalo nokwengqondo

KUPHELELE• Izinsuku zomsebenzi ezicindezelayo
• Ngaphambi kwemihlangano noma izethulo ezibalulekile
• Ukuphumula ngaphambi kokulala
• Ukulawula izikhathi zokukhathazeka
• Ukugxila ngaphambi kokuzivivinya
• Ukuzijwayeza ukuzindla
• Noma ubani ofuna ukuzola okwengeziwe empilweni yakhe yansuku zonke

Kungakhathaliseki ukuthi udinga umzuzu wokuthula phakathi nosuku olumatasa, usizo lokuphumula ngaphambi kokulala, noma ithuluzi lokulola ukugxila kwakho, i-Box Breathing ingumngane wakho wephakethe ukuze uphefumule kangcono kanye nengqondo ezolile.

Landa manje bese uphefumula okokuqala ukuze uphumule kakhudlwana.