“Phefumla”

Igqityelwe ukuhlaziya ngoFebruwari 17, 2024 ngu URoger Kaufman

Abantu baphefumla kakubi - uphefumla kakubi. #phefumla

Uninzi lwabantu luphefumla kancinci nasezifubeni zabo.

Akulunganga oku.

Ukuphefumla kancinci kuzisa ioksijini encinci emzimbeni wakho kwaye kudala ukungalingani phakathi kweoksijini kunye nekharbon diokside.

Ukuphefumla okusempilweni kokokuba isisu sakho siyenyuka kwaye siwe xa uphefumla ngaphakathi nangaphandle.

Ngokuphefumla nzulu nangengqondo awukwazi ukuphucula impilo yakho kuphela, kodwa nokufunda ukukhulula.

Abanye abantu abakwazi ukuyeka ngenxa yexesha elidlulileyo bambelela uqinise. Awukwazi ukulibala kwaye akunjalo xolela.

Aba bantu baphila kwihlabathi elineentlungu nokubandezeleka.

Kodwa likho ithemba! Ngokufunda ukuyekelela, nawe unokufunda ukuyeka.

intlungu, umsindo, usizi Masiphefumle

Kukho izizathu ezininzi ezahlukeneyo zokuba kutheni abantu ufuna ukufunda ukuphefumla kakuhle.

Mhlawumbi unesifo sombefu okanye enye imeko eyenza ukuphefumla nzima.

Mhlawumbi ungumdlali kwaye ufuna ukuphucula ukunyamezela kwakho.

Okanye mhlawumbi uziva ngathi awunayo phefumla kakuhle kwaye ndifuna ukufumanisa ukuba yinyani na leyo.

Nokuba sithini na isizathu sakho, kubalulekile ukwazi ukuba kukho ezinye imposiso into eyenziwa ngabantu xa bephefumla.

Ezi mpazamo zinokukhokelela kwiingxaki ezinzulu zempilo ukuba azilungiswanga.

Kweli nqaku, siza kujonga ngakumbi ezinye zezi mpazamo.

• Iimvakalelo ngamanye amaxesha banobundlobongela.
• Unokungenelela ngokuphandle ebomini bethu.
• Ngamanye amaxesha asazi nokuba iimvakalelo zethu zivela phi kanye kanye.
• Nantso ke, umona, ngelixa thina eneneni sazi ngcono.

Kodwa kukho iindaba ezimnandi. Sinokwenza okuthile.

• Sinokuba kude nomlo iimvakalelo ezingafunwayo Ukuphelisa kuphela, sinokusebenzisa eli qhinga ukugqiba apho zivela khona, la mandla eentlungu.
• sonke sinokufunda ukuzinceda.

Ibali #ConsciousBreathing

"MAAAAAAAAAAA!! WUAAAAHHHH!!!!”

Ekuqaleni, uTina wayengazi ukuba isikhalo sentwazana yakhe sivela phi. Ekugqibeleni wayifumana egadini.

Walahla ingobozi yakhe yempahla, ezele ziimpahla ezisandula ukuhlanjwa, elungele ukuxhonywa elangeni waza wabalekela kumnyango wepatio.

UTina wafumana intombi yakhe ikhala phantsi kweseti yokujingi, ibambelele edolweni - ikhwaza kakhulu kunesiza sokwakha sasehlotyeni - ngesisongelo esando.

"Owu thixo, kwenzeke ntoni?" UTina wathatha intombi yakhe encinci uLena waza wamhlalisa edolweni lakhe. USobs uphume etshintshela kule ntombazana, yatsho isikhalo phakathi yabhubha ngokurhabaxa.

Schschsch… hayi imbi kangako. Uyabona?” UTina wavuthela phezu kwedolo lentombi yakhe. “Khangela, isikhova sibhabha simke. Kuphezulu, apho! Emthini!"

Ithe ncaa intombi igcakamela ilanga, yaphunga yanqwala. “Uyayibona?” wabuza uTina. ULena wanqwala wancuma. “Kulungile!” watsho uTina. "I-ouch iphelile ngoku kwaye ayisayi kubuya!"

I-Flying ouches kunye neemvakalelo

Ngoku uyazibuza ukuba i-flying ouches inento yokwenza neemvakalelo? Ndiza kukucacisela kuba le intle kakhulu umfanekiso kweyakho "izinto" zobuqu.

Intlungu, yengqondo okanye yomzimba, ifuna ukuthetha into ethile.

Ukuba umlenze wakho ubuhlungu kwaye uphume ngendlela engaqhelekanga, uyazi ukuba wophukile. Ilula loo nto, uya esibhedlele.

Ukuba uziva unesicaphucaphu, kusenokwenzeka ukuba kungenxa yesidlo esonakeleyo okanye ngenxa yemeko ethile.

Ngoku kufuneka ucinge ukuba uya kweliphi ugqirha. Gqirha jikelele okanye umhlalutyi? Sele kunzima ngakumbi.

Kodwa ukuba unomsindo, ubuhlungu, umona, okanye i-180 - ungazihluphi nokubuza ukuba kufuneka ubone ugqirha.

"Udla" imvakalelo kuwe, uphazamise okanye uziphazamise.

Deine iimvakalelo ezimbi, intlungu esemva kwayo, nangona kunjalo, kumlinganiselo ofanayo umyalezo wokuba kukho into engalunganga.

Iqhinga kukubona:

intlungu njenge "Lena".

"Lena" ufuna ukukubonisa ukuba kukho undonakele.

Umsebenzi wakho kukuqaphela "uLena" kwaye uvuthele i-ouch yakhe ukuze ikwazi ukubhabha.

Kuphela kulapho “uLena” anokuqhubeka nokudlala ochwayitileyo ibe.

Imiyalelo - qala ukuphefumla

Mhlawumbi unamava kukucamngca, ngoko kuya kuba lula kuwe ukuba ulandele le miyalelo.

Kodwa nangaphandle kwamava angaphambili, oku kuyaphumelela kwiimeko ezininzi kwamva nje kumzamo wesibini.

Sukuncama!

Umvuzo emva kwayo "ngamadolo" ngaphandle kwamanxeba!

Umphefumlo

Ukuphefumla kwethu kubaluleke kakhulu kangangokuba sinokuphila imizuzu embalwa ngaphandle kwayo.

Sisebenzisa iindlela ezahlukeneyo zokuphefumla ukuphumla, ngakumbi amandla kwaye singakwazi nokuphefumla ngokundlongondlongo-kwaye nangempilo yethu.

thina ukusebenzisa nomoya wokuvuthela.

Nika ingqalelo kwisiphumo somoya wakho, ngoku!

Vala amehlo akho kwaye uzivumele ukuba uphefumle ngokwakho.

Ngokucinga nje "ukuphefumlelwa" uphumla i-45 degrees.

Bamba imvakalelo engafunwayo

Ndiya kukucacisela ngcono inkqubo eyongezelelweyo kuwe ngomzekelo.

Masithi uhlala usabela ngokugqithisileyo kwiqabane lakho (iqabane).

Unokuhlala ixesha elide emsebenzini, eyona nto ingcono Freund / oyena mhlobo lundwendwe olusisigxina, into yokuzonwabisa ibaluleke kakhulu kunemisebenzi edibeneyo.

Ngamafutshane: uziva uthathiwe, awunikwa ngqalelo eyaneleyo kuyo yonke into oyenzayo.

Kwaye endaweni ye-10 SMS ngosuku, ezintathu kuphela.

Nomfutshane: unomona. Unomona phantse yonke into kwaye wonke umntu okunika i ixesha kwaye uyeba ingqalelo yeqabane.

Okukhona uzama, kokukhona iba mbi ngakumbi. Iqabane ngokukhawuleza liqala ukuloba okanye ukuqokelela izitampu. I-paradox, ekuqaleni.

Ngomzuzu wesibini uzibona uhlulekile, ungenaxabiso kwaye uthotywe isidima senkawu.

Oku kushiya umnyango uvuleke ngokubanzi ngenxa yokudakumba okanye ukwahlukana.

Okanye zombini.

Ukuyeka ukuhamba - ukuphefumla ngokukhululekile

Fumana indawo apho unokuthi ungaphazanyiswa ngokupheleleyo kwimizuzu engama-20 elandelayo.

Oku kunokuba kwikhaya lakho okanye kwindalo.

Die uhlobo kusoloko kuthandeka, kodwa ngamanye amaxesha akunjalo.

Ukuba wenza lo mthambo wokuphefumla ekhaya, iphakama ukuze kungabikho mntu ukuphazamisayo. Akukho fowuni, akukho mntwana, akukho ntsimbi, naloo nto cat.

Izityalo kunye namatye zilungile.

Zenze ukhululeke. Kanye njengoko uthanda.

Vala amehlo akho kwaye ugxininise ekuphefumleni kwakho.

Yijonge ihamba ngawe.

Ngalo mzuzu ukhona. Hayi ngaphezulu.

Uya kufumanisa ukuba i-pulse yakho iyancipha.

Imifanekiso iza engqondweni, imifanekiso iyahamba. Badlula njengamafu. Iimvakalelo ziyeza, iimvakalelo ziyahamba.

Badlula njengomoya.

Manche Iimvakalelo kunye nemifanekiso iyakwazi ukukuchukumisa, abanye ongababoni.

Xa ukwi--kufa, ngesazela nangeenjongo khumbula imeko ekucaphukise kakhulu.

mjonge

Ukuqwalasela akuthethi ukungena.

Ujonga iimvakalelo zakho ngendlela efanayo nomntu ohleli kwivenkile yekofu kwisikhululo seenqwelomoya kwaye ubukele iinqwelomoya zingena kwaye zinduluke.

Ayikho enye.

Uvakalelo ngoku kwaye ngalo mzuzu uba "uLena" owabetha idolo lakhe. Wena ngokwakho uba "nguTina" oyibonayo.

Iya isiba buhlungu ngoku, njengoko uya kuqaphela, ngokuyijonga nje!

Musa ukubeka amanye amandla kwimvakalelo.

Isichasi se uthando aluyontiyo, kodwa ukungakhathali!

Vumela "uqhubeke uphefumla" kwaye xa uziva "i-ouch" iphelile, unokubuyela phezulu.

Uziva ukhaphukhaphu ngakumbi kwaye ukhululekile, akunjalo?

Kubafundi abaphambili, masiphefumle

Ukuba uziqhelisa kancinci, uya kukwazi ukwenza oku ngakumbi kwaye ngokulula kwaye ngokukhawuleza encinci ukuvusa umtyholi.

Abanye baya kubuya.

Emva koko luphawu lokuba into eyahlukileyo ngokupheleleyo isemva kweemvakalelo eziphindaphindiweyo.

Ungaqhubeka emoyeni.

Unokuzibuza, "Yintoni umthombo wekhwele lam?"

Eyakho Ukusasazeka uhlala ethetha nawe ngemifanekiso.

Imizekelo

• Qala ukuphefumla - ngamanye amaxesha ayisebenzi ngokukhawuleza, ngamanye amaxesha kuthatha ixesha kwaye impendulo iza ephupheni, kwindlu yangasese okanye xa uhlamba izitya.
• Kusenokuvela iinkumbulo, ezifana nendlela ekwakufuneka “ulwe” ngayo ukuze umzali akuhoye.
• Njengendlela owawohlwaywa ngayo xa ungayenzi into ababeyicinga ngabazali bakho.
• Mhlawumbi inkumbulo yomnye iya kuza uthandoowahlukanisileyo nawe.
• Intshukumo.
• Ngoba: Umona unento yokwenza nokoyika ukulahlekelwa.
• Sibambelela kuba sisoyika ukulahlekelwa yinto.

izisombululo

• Ungaqhubeka nomoya wakho sebenza.
• Unokucinga ukuba, emva kokujonga ingxaki ngokungathathi hlangothi, imemori / Umoya / Khupha iintlungu.
• Gcwalisa imiphunga yakho ngokuchaseneyo: ukuba ufuna ukukhulula umona, phefumla uthando okanye ukungakhathali.
• Ukuba ufuna ukukhupha umsindo, phefumlela imvisiswano okanye ukungathathi hlangothi.
• Ngokuziqhelanisa okuncinci, unokwenza oku kwakhona kwisibane esibomvu se-30 kwitrafikhi yedolophu.
• Nantoni na onokuyicinga ilungile.
• Mnye kuphela umthetho.
• Injongo enyanisekileyo.
• ungangena imibala phefumla ngamavumba.
• Uyakwazi ukuphefumla iidemon kwaye uphefumlele iingelosi.
• Nokuba yintoni na ekuncedayo, ilungile.

Iingcaphuno ezingama-24 ezintle kakhulu malunga nokuphefumla

Kuba umphefumlo bubomi; ukuba uthe waphefumla kakuhle, wophila ixesha elide emhlabeni. – isaci Sanskrit

Iimvakalelo zifika zidlule njengamafu esibhakabhakeni. Ukuphefumla ngesazela yinkxaso yam.” - Thich Nhat Hanh

“Ubomi bulula kakhulu. Phefumla ngaphakathi kwaye uphefumlele ngaphandle, uze uphinde.” - ayaziwa

“Phefumla oku ikamva phefumlela phezulu, phefumlela ixesha elidlulileyo. ” - Umbhali akaziwa

"Ukuphefumla lolona lonwabo luhle ebomini." – Giovanni Papini

“Xa umoya ungenasiphelo, yonke into ayizolile; xa umoya upholile; yonke into ithe cwaka. Lawula umoya wakho ngononophelo. I-inhalation inika amandla kunye nomzimba olawulwayo; Ulondolozo luvelisa ukomelela kunye nokuphila ixesha elide; Ukuphefumla umoya kuphelisa ityhefu emzimbeni nasengqondweni.” – Goraksasathakam

“Ukuba uvuke uphefumla, siyavuyisana nawe! Unayo enye Ikhefu. " - Andrea Boydston

"Umphefumlo lunxibelelwano phakathi kwengqondo nomzimba." – Dan Brule

"Umoya wakho yi-ankile yakho." - ayaziwa

"Ukuphefumla nzulu kuzisa ukucinga okunzulu, njengoko kwenza ukuphefumla okunzulu ukucinga." -Elsie Lincoln Benedict

"Phefumla, lusuku nje olubi, hayi ubomi obungalunganga." - ayaziwa

“Ubuchule bokuphefumla sisipho. Vuka yonke imihla enkosi ngenxa yesi sipho. -Johnny Lung

Ncuma, phefumla, thatha lula kwaye phila ubomi obanelisayo Ubomi." -Johnny Lung

"Umoya wakho yinkxaso yakho." - ayaziwa

"Ukuphefumla ngengqondo kuphucula ukwazi kwaye kwenza nzulu ixesha lokuzonwabisa." – Dan Brule

"Nanini na ndiziva ndiluhlaza, ndiqala ukuphefumla kwakhona." – L. Frank Baum

"Ubomi abunqunywanga ngenani lokuphefumula esikuthathayo, kodwa ngemizuzu ethatha umoya wethu." - ayaziwa

"Ndivuka yonke imihla kwaye ndiyakholelwa: Ndiyaphefumla! Lusuku oluhle. " – Eve Ensler

"Ukuba bekufuneka ndikhethe ukukuthanda kwaye ndiphefumle, ndingatsho ngomoya wam wokugqibela ukuba ndiyakuthanda." - ayaziwa

"Umoya wakho yi-ankile yakho." - ayaziwa

"Ukuphefumla, ngokombono wam, kuhambelana nokulungelelanisa ubomi bomntu." – Luce Irigaray

"Inokuba lusuku oluhle ukuba uthe wabamba umoya wakho." -Johnny Lung

“Uyaphila kwaye uyaphefumla. Yinto entle leyo ekufuneka siyikhumbule. " -Johnny Lung

"Ngabo kuphela abazi kakuhle indlela yokuphefumla ngokuqinisekileyo baya kudlula." – Pundit Acharya

Ukuphefumla ngokuchanekileyo - i-93% yabantu iphefumla ngokungalunganga

Phantse amaxesha angama-30.000 kwi tag wonke umntu uyaphefumla. Nangona kunjalo, abantu abaninzi benza iimpazamo ezibalulekileyo xa bephefumla ezineziphumo ezibi kwimpilo yakho impilo ingaba.

Fumanisa ukuba uyazenza na ezi mpazamo zokuphefumla.

Liebscher & Bracht | Iingcali zeentlungu

Khulula Ukuphefumla Kwakho: Indlela Izikweko Ezikunceda Ngayo Uphefumle Ngokunzulu nangokuzola

Izikweko zinokuba nempembelelo enkulu, ngakumbi xa kuziwa ekuphuculeni ulwazi kunye nokuziqhelanisa nokuphefumla.

Nazi izikweko ezili-18 zoyilo nezicacileyo ezinokukunceda wenze nzulu kwaye uzole ukuphefumla kwakho:

Phefumla njengamaza athambileyo olwandle oluqengqeleka ngokuzolileyo elunxwemeni kwaye luhlehla.

Vumela ukuphefumla kwakho kudanse njengamagqabi emoyeni, ukukhanya kunye nokungakhathali.

Khawube nomfanekiso-ngqondweni wemiphunga yakho ifana neebhaloni ezikhulayo, ezikhula macala onke.

Phefumla ngokunzulu, ngokungathi uphefumla ivumba lehlathi elisandul’ ukuvulwa emva kwesiphango semvula.

Jonga ukuphefumla kwakho njengempepho epholileyo evuthuza kwihlathi elizolileyo.

Cinga ngokuphefumla kunye nokuphefumla njengokusebeza kweenkwenkwezi, kuthe cwaka kwaye kubanzi.

Ziva ukuba wonke umoya uzisa njani amaza Zolile ukuthumela ichibi elicwengileyo.

Khawufane ucinge ukuba ngawo wonke umphefumlo uvuthela ilifu lothuli elicoca umbono wakho.

Ukuphefumla kwakho makube nesingqisho njengokubetha kwentliziyo Uthando kunye nobomi iimpompo.

Masithi imiphunga yakho ifana nemithi emihle, ekhupha ioksijini ehlaziyayo izibingelelo Funxa i-CO₂.

Khawufane ucinge ukuba ngomphefumlo ngamnye uvula ifestile engenisa umoya omtsha, opholileyo.

Jonga impefumlo nganye njengamaza okuhlaziya aqukuqela emzimbeni wakho.

Jonga ukuphefumla njengokuphakamisa iseyile ekuthatha uhambo uxolo lwangaphakathi uhamba nawe.

Zive ngathi ngawo wonke umphefumlo kukho ilifu uxinzelelo emzimbeni wakho inika indlela.

Khawufane ucinge ukuba umoya wakho uthambile imvula, eyondla umhlaba wegadi yakho yangaphakathi.

Njengoko uphefumla, cinga ngokuqokelela amandla namandla, kanye njengokuba ilanga liqokelela ukukhanya kwasekuseni.

Njengoko uphefumlela ngaphandle, yeka njengamagqabi ekwindla awela lula emithini.

Yiba nomfanekiso-ngqondweni wokuba umphefumlo ngamnye uliza elithambileyo, elidala elifanayo ngokusebenzisa kwaye ihlamba amaxhala kwaye yenza indawo yezinto ezintsha.

Ezi zikweko zinokukunceda ukuba ufumane ufikelelo olunzulu, nokuqonda ngakumbi ekuphefumleni kwakho kwaye ngaloo ndlela kube negalelo ekuzoleni ngakumbi kunye nobukho kubomi bemihla ngemihla.

FAQ: Ukuphefumla ngokuchanekileyo - indlela yakho eya kwimpilo entle kunye noxolo lwangaphakathi

Indlela yeWim Hof-iKhokelo yokuphefumla kwabaqalayo

Ngeli xesha sonwabile ukukubonisa umthambo wokuphefumla ngesiJamani.

Ngoko unokwenza lo msebenzi wokuphefumla umo- ngelixa uWim ekhapha imijikelo emi-3 yokuphefumla.

Eli qamu lokuphefumla sisikhokelo esivakalayo sokukunceda ugcine isigqi kunye nesantya ngexesha lokuphefumla kwakho.

Jonga nje iqamza likhula kwaye linciphe kwaye lilandele ngokuphefumla kwakho.

Uyakuva u-Wim ephefumla ecaleni kwakho, kunye nezandi ezingasemva enchanting zikunceda uvale indawo ekungqongileyo ukuze ungajongi nto ngaphandle komphefumlo wakho.

UWim Hof

Ukuba uva intlungu, umsindo okanye unxunguphalo ngaphakathi kuwe, ukuphefumla kunokuba luncedo olukhulu.

Phefumla Thatha ukuntywila nzulu kwaye uvumele iimvakalelo zingene vele uhambe.

Ngokuphefumla ufunda zibambe iimvakalelo ezingafunwayo babandulule.

Yabelana ngesi sithuba sebhlog nomntu oza kuxhamla.

Ukuqukumbela Masiphefumle

• ILoslassen inento eninzi yokwenza nokuchonga unobangela.
• Oku kuhlala kwenzeka ngaphakathi.
• Kuba njengokuba injalo kwizinto ezincinane, kunjalo nasezintweni ezinkulu.
• Awunako ukwenza ihlabathi lonke ukutshintsha.
• Ungaze utshintshe ilizwe lakho kwaye wonwabe xa umntu ephefumlelwe yiyo.

Musa ukulindela imimangaliso, kodwa kufana nento yeglasi: udinga ezininzi ezicocekileyo, ezintsha amanzi Galela kwiglasi emdaka de amanzi atshintshe abe yile nto uyifunayo.

Kwaye okukhona usenza oku, ziqhelanise nokuyeka ukuphefumla kwaye ujonge oku ngaphandle kokusebenza, kokukhona "amadolo" akho aya kuhlala ecocekile kwaye eqinile.

• #GoBreatheLive
• #UkuphefumlaKuphilisa
• #IimvakaleloLettingGo
• #Ukuphefumla ngokuqonda