"phefumula"

Igcine ukubuyekezwa ngoFebruwari 17, 2024 ngu Roger Kaufman

Abantu baphefumula kabi - uphefumula kabi. #phefumula

Abantu abaningi baphefumula kancane nasezifubeni zabo.

Lokhu akukuhle.

Ukuphefumula okungajulile kuletha umoya-mpilo omncane emzimbeni wakho futhi kudala ukungalingani phakathi komoyampilo ne-carbon dioxide.

Ukuphefumula okunempilo yilapho isisu sakho sikhuphuka futhi siwe lapho uphefumula ngaphakathi nangaphandle.

Ngokuphefumula okujulile nokuqaphela awukwazi nje ukuthuthukisa impilo yakho, kodwa futhi ufunde ukudedela.

Abanye abantu abakwazi ukudedela ngenxa yesikhathi esedlule kusukela emkhosini. Awukwazi ukukhohlwa futhi cha thethelela.

Laba bantu baphila ezweni lobuhlungu nokuhlupheka.

Kodwa likhona ithemba! Ngokufunda ukudedela, nawe ungafunda ukudedela.

ubuhlungu, intukuthelo, ukudabuka Asiphefumule

Kunezizathu eziningi ezahlukene zokuthi kungani Menschen ufuna ukufunda ukuphefumula kahle.

Mhlawumbe unesifuba somoya noma esinye isimo esenza ukuphefumula kube nzima.

Mhlawumbe ungumdlali futhi ufuna ukuthuthukisa ukukhuthazela kwakho.

Noma mhlawumbe uzizwa sengathi awunawo phefumula kahle futhi ngifuna ukuthola ukuthi lokho kuyiqiniso.

Kungakhathaliseki ukuthi yisiphi isizathu sakho, kubalulekile ukwazi ukuthi kukhona iphutha lokho abantu abavame ukukwenza lapho bephefumula.

Lawa maphutha angaholela ezinkingeni ezinkulu zempilo uma engalungiswanga.

Kulesi sihloko, sizobhekisisa amanye ala maphutha.

• imizwa ngezinye izikhathi zinodlame kakhulu.
• Ingangenela ngokusobala ezimpilweni zethu.
• Kwesinye isikhathi asazi nokuthi imizwa yethu iqhamukaphi.
• Nakho-ke, umona, kuyilapho empeleni sazi kangcono.

Kodwa kukhona izindaba ezinhle. Kukhona esingakwenza.

• Singakwazi ukude nokulwa imizwelo engadingeki hhayi nje ukuqeda, singasebenzisa leli qhinga ukuze sinqume ukuthi zivelaphi, la mandla obuhlungu.
• sonke singafunda ukuzisiza.

Indaba #ConsciousBreathing

"MAAAAAAAAA!! WUAAAAAAAAAAAAAAAAAA!!!!”

Ekuqaleni, uTina wayengazi ukuthi ukuklabalasa kwendodakazi yakhe encane kwakuvelaphi. Ekugcineni wayithola engadini.

Walahla ubhasikidi wakhe welondolo, ogcwele izingubo ezisanda kuwashwa, eselungele ukulengiswa elangeni wayesegijimela emnyango wevulandi.

U-Tina wathola indodakazi yakhe iklabalasa ngaphansi kwesethi yokujiya, ibambelele edolweni - imemeza kakhulu kunesiza sokwakhiwa kwehlobo - nge-drill isando.

"Hawu nkosi, kwenzekeni?" UThina wathatha indodakazi yakhe encane uLena wayihlalisa edolweni. USobs uphume eshintshana entombazaneni eyakhala phakathi yashona ngokuhogela.

Schschsch… akukubi kangako. Uyabona?” UThina waphephetha phezu kwedolo lendodakazi yakhe. “Lapho, bheka, isikhova siyandiza. Kuphezulu, lapho! Esihlahleni!"

Indodakazi encane yacimeza ilanga, yahogela yavuma ngekhanda. "Uyayibona?" Kubuza uThina. Wavuma ngekhanda uLena. “Kuhle!” kusho uThina. "Ihhashi lihambile manje aliphinde libuye!"

Ama-Flying ouches nemizwa

Manje uyazibuza ukuthi ama-flying ouches ahlangene ngani nemizwa? Ngizokuchazela ngoba yinhle kakhulu lena isithombe "okuthintayo" kwakho siqu.

Ubuhlungu, obungokwengqondo noma obungokomzimba, bufuna ukuxhumana okuthile.

Uma umlenze wakho ubuhlungu futhi uphumela ngaphandle ngendlela eyinqaba, uyazi ukuthi wephukile. Kulula lokho, uya esibhedlela.

Uma uzizwa unesicanucanu, kungase kube ngenxa yokudla okonakele noma ngenxa yesimo esithile.

Jetzt kufanele ucabange ukuthi uya kumuphi udokotela. Udokotela Ojwayelekile Noma Umhlaziyi? Kakade kunzima kakhulu.

Kodwa uma uthukuthele, ulimele, unomona, noma u-180 - ungazihluphi nokubuza ukuthi kufanele yini ubone udokotela.

"Udla" umzwelo kuwe, uphazamise noma uziphazamise.

kahle imizwelo engemihle, ubuhlungu obuyimbangela, nokho, ngezinga elifanayo kuwumyalezo wokuthi kukhona okungalungile.

Iqhinga liwukubona ngeso lengqondo:

ubuhlungu njengoba "Lena".

"Lena" ufuna ukukukhombisa ukuthi kukhona okungalungile.

Umsebenzi wakho ukuqaphela "uLena" bese ushaya i-ouch yakhe ukuze indize.

Kulapho kuphela lapho u-“Lena” engaqhubeka nokudlala fröhlichen kube.

Imiyalo - qala ukuphefumula

Mhlawumbe unolwazi lokuzindla, khona-ke kuzoba lula kuwe ukuthi ulandele le miyalo.

Kodwa ngisho ngaphandle kokuhlangenwe nakho kwangaphambilini, lokhu kuphumelela ezimweni eziningi kwakamuva emzamweni wesibili.

Ungalahli ithemba!

Umvuzo ngemuva kwawo "amadolo" angenazo izibazi!

Ukuphefumula

Ukuphefumula kwethu kubaluleke kakhulu kangangokuthi singaphila imizuzu embalwa ngaphandle kwakho.

Sisebenzisa izindlela ezihlukene zokuphefumula ukuze siziphumulele, ukuze uthole okwengeziwe amandla futhi singakwazi ngisho nokuphefumula kanzima—futhi ngisho nangempilo—ukuphefumula ngokwethu.

thina ukusetshenziswa umoya wokuphefumula futhi.

Naka umphumela wokuphefumula kwakho, njengamanje!

Vala amehlo akho uzivumele uphefumule ngawe.

Ngokucabanga nje "ukuphefumula" uphumuza ama-degree angama-45.

Thatha imizwa engafuneki

Ngizokuchazela kangcono inqubo eyengeziwe ngesibonelo.

Ake sithi uhlale usabela ngokweqile kumlingani wakho (oshade naye).

Angase ahlale isikhathi eside emsebenzini, okungcono kakhulu Freund / umngane omkhulu uyisivakashi saphakade, umsebenzi wokuzilibazisa ubaluleke kakhulu kunemisebenzi ehlanganyelwe.

Ngamafuphi: uzizwa ubuyiselwe emuva, unganakwa ngokwanele kukho konke okwenzayo.

Futhi esikhundleni sama-SMS ayi-10 ngosuku, amathathu kuphela.

Noma mfishane: unomona. Unomona cishe ngayo yonke into futhi wonke umuntu okunikeza isikhathi futhi yeba ukunaka kozakwethu.

Lapho uzama kakhulu, kuba kubi kakhulu. Uzakwethu ngokuzumayo uqala ukuyodoba noma ukuqoqa izitembu. Indida, uma uthi nhlá.

Ngomzuzwana wesibili uzibona uhlulekile, ungelutho futhi wehliselwa isithunzi senkawu.

Lokhu kushiya umnyango uvuleke kakhulu ngokucindezeleka noma ukuhlukana.

Noma kokubili.

Ukuyeka - ukuphefumula kancane

Thola indawo lapho ungaphazanyiswa khona ngokuphelele emizuzwini engu-20 elandelayo.

Lokhu kungaba sekhaya lakho noma emvelweni.

Die uhlobo ihlale ithandeka, kodwa ngezinye izikhathi akunjalo.

Uma wenza lo msebenzi wokuphefumula ekhaya, sorge ukuze kungabikho muntu okuphazamisayo. Ayikho ifoni, ayikho ingane, ayikho insimbi, ngisho nalokho cat.

Izitshalo namadwala kulungile.

Zenze ukhululeke. Njengoba uthanda nje.

Vala amehlo akho futhi ugxile ekuphefumuleni kwakho.

Ibuke igeleza kuwe.

Kulo mzuzu ukhona. Hhayi ngaphezulu.

Uzothola ukuthi i-pulse yakho iyancipha.

Izithombe zifika engqondweni, izithombe ziyahamba. Badlula njengamafu. Imizwa iyafika, imizwa iyahamba.

Badlula njengomoya.

sleeve imizwa futhi izithombe ziyakwazi ukukuthinta, ezinye awuziboni neze.

Uma usushonile, khumbula futhi ngenhloso isimo esikucasule kakhulu.

mbuke

Ukubuka akusho ukungena.

Ubuka imizwa yakho ngendlela efanayo nomuntu ohlezi esitolo sekhofi esikhumulweni sezindiza abuke izindiza zingena futhi zisuka.

Akukho okunye.

Umzwelo manje futhi ngalesi sikhathi uba "uLena" owashaya idolo lakhe. Wena ngokwakho uba "uTina" okubonayo.

Kuya ngokuya kuncipha ubuhlungu njengamanje, njengoba uzoqaphela, ngokubuka nje!

Ungabeki amanye amandla emzwelweni.

Okuphambene ne uthando aluyona inzondo, kodwa ukunganaki!

Vumela "uqhubeke uphefumula" futhi uma uzwa ukuthi "ukuthi" kuphelile, ungabuya.

Uzizwa ulula futhi ukhululeka, akunjalo?

Kubafundi abathuthukile, masiphefumule

Uma uzijwayeza kancane, uzokwazi ukwenza lokhu kalula futhi ngokushesha okuncane ukuvusa usathane.

Abanye bazobuya.

Khona-ke kuwuphawu lokuthi okuthile okuhluke ngokuphelele kungemuva kwemizwa ephindaphindayo.

Ungaqhubeka ngomoya.

Ungazibuza ukuthi, "Uyini umthombo womona wami?"

Okwakho Okungatheng ngokuvamile ukhuluma nawe ngezithombe.

Izibonelo

• Qala ukuphefumula - ngezinye izikhathi akusebenzi ngokushesha, ngezinye izikhathi kuthatha isikhashana futhi impendulo ifika ephusheni, endlini yangasese noma lapho ugeza izitsha.
• Kungase kuvele izinkumbulo, njengokuthi kwakufanele “ulwe” kanjani ukuze umzali akunake.
• Njengokuthi wajeziswa kanjani uma ungenzanga lokho abazali bakho ababekucabanga.
• Mhlawumbe kuzofika inkumbulo eyodwa Liebeowahlukana lawe.
• Umnyakazo.
• Ngoba: Umona unento yokwenza nokwesaba ukulahlekelwa.
• Siyabambelela ngoba sesaba ukulahlekelwa okuthile.

izixazululo

• Ungaqhubeka nokuphefumula kwakho umsebenzi.
• Ungacabanga ukuthi, ngemuva kokubuka inkinga ngokungathathi hlangothi, inkumbulo / Emotion / Exhale ubuhlungu.
• Gcwalisa amaphaphu akho ngokuphambene: uma ufuna ukukhulula umhawu, phefumula Liebe noma ukungabi nandaba.
• Uma ufuna ukukhipha intukuthelo, phefumula ukuvumelana noma ukungathathi hlangothi.
• Ngokuzijwayeza okuncane, ungakwenza lokhu futhi kulambu elibomvu lama-30 kuthrafikhi yedolobha.
• Noma yini ongayicabanga inhle.
• Munye kuphela umthetho.
• Inhloso eqotho.
• ungangena Farben phefumula ngamaphunga.
• Ungakwazi ukuphefumula amademoni futhi uphefumule izingelosi.
• Kungakhathaliseki ukuthi yini ekusizayo, kulungile.

Izingcaphuno ezingu-24 ezinhle kakhulu mayelana nokuphefumula

“Ngokuba umoya ungukuphila, ngakho uma uphefumula kahle, uyakuphila isikhathi eside emhlabeni.” - Isaga samaSanskrit

“Imizwa ifika idlule njengamafu esibhakabhakeni esishisayo. Ukuphefumula ngokuqaphela kuwukweseka kwami.” - Thich Nhat Hanh

“Impilo ilula kakhulu. Adonse umoya abuye awukhiphe, bese uyaphinda.” - akwaziwa

“Phefumula lokhu Ngokuzayo phefumula, phefumula okwedlule." - Umbhali akaziwa

"Ukuphefumula kuyinjabulo enhle kakhulu ekuphileni." – Giovanni Papini

“Lapho umoya ungaphumuli, yonke into iyanyakaza; lapho umoya uthule; konke kuthule. Lawula umoya wakho ngokucophelela. Ukuhogela kunikeza amandla kanye nomzimba olawulwayo; Ukongiwa kwemvelo kudala ukuqina nokuphila isikhathi eside; Ukuhogela umoya kuqeda ubuthi emzimbeni nasengqondweni.” – Goraksasathakam

“Uma uvuka uphefumula, siyakuhalalisela! Unayo enye chance. " - U-Andrea Boydston

"Ukuphefumula kuwukuxhumanisa kwengqondo nomzimba." – UDan Brule

"Umoya wakho ihange lakho." - akwaziwa

"Ukuphefumula okujulile kuletha ukucabanga okujulile, kanjalo nokuphefumula okungajulile ukucabanga okungajulile." - Elsie Lincoln Benedict

"phefumula, wusuku olubi nje, hhayi impilo engeyinhle." - akwaziwa

“Ikhono lokuphefumula liyisipho. Vuka nsuku zonke ngiyabonga ngenxa yalesi sipho.” - UJohnny Lung

Smile, phefumula, khululeka futhi phila impilo eyanelisayo Impilo." - UJohnny Lung

"Ukuphefumula kwakho ukusekela kwakho." - akwaziwa

"Ukuphefumula kwengqondo kuthuthukisa ukuqwashisa futhi kujulisa nesikhathi sokuphumula." – UDan Brule

"Noma nini lapho ngizizwa ngiluhlaza okwesibhakabhaka, ngiqala ukuphefumula futhi." – L. Frank Baum

"Ukuphila akunqunywa inani lokuphefumula esikuphefumulayo, kodwa ngemizuzu esikhipha umoya." - akwaziwa

“Ngivuka nsuku zonke futhi ngiyakholwa: Ngiyaphefumula! Usuku oluhle." – Eve Ensler

"Uma kufanele ngikhethe ukukuthanda futhi ngiphefumule, ngingasho okokugcina ukuthi ngiyakuthanda." - akwaziwa

"Umoya wakho ihange lakho." - akwaziwa

"Ukuphefumula, ngokubona kwami, kuhambisana nokuhlela impilo yomuntu." – Luce Irigaray

"Kungase kube usuku oluhle uma uke wabamba umoya." - UJohnny Lung

“Uyaphila futhi uyaphefumula. Yinto enhle leyo okumele siyikhumbule." - UJohnny Lung

"Yilabo abakwazi kahle ukuphefumula kuphela abazodlula." – Pundit Acharya

Ukuphefumula ngendlela efanele - u-93% wabantu uphefumula ngokungalungile

Cishe izikhathi ezingu-30.000 nge Maka wonke umuntu uyaphefumula. Kodwa-ke, abantu abaningi benza amaphutha abalulekile lapho bephefumula anemiphumela emibi kakhulu empilweni yakho impilo angaba.

Thola ukuthi uyawenza yini la maphutha okuphefumula nawe.

Liebscher & Bracht | Ongoti Bezinhlungu

Khulula Ukuphefumula Kwakho: Indlela Izingathekiso Ezikusiza Ngayo Ukuphefumula Ngokujulile Nokuzola

Izingathekiso zingaba nomthelela omkhulu, ikakhulukazi uma kuziwa ekuthuthukiseni ukuqwashisa kanye nomkhuba wokuphefumula.

Nazi izingathekiso ezingu-18 ezihlakaniphile nezicacile ezingakusiza ukuthi ujulise futhi uthulise ukuphefumula kwakho:

Phefumula njengamagagasi athambile olwandle egibeleka ngokuzolile olwandle futhi ehlehla.

Vumela ukuphefumula kwakho kudanse njengamahlamvu emoyeni, ukukhanya nokunganaki.

Cabanga nje amaphaphu akho afana namabhaluni anwebekayo, anwebeka nhlangothi zonke.

Adonse umoya ujule, kube sengathi uhogela iphunga lehlathi elisanda kuvulwa ngemva kwesiphepho semvula.

Bona ukuphefumula kwakho njengomoya opholile ovunguza ehlathini elithulile.

Cabanga ngokuhogela kanye nokukhipha umoya njengokuhleba kwezinkanyezi, kuthule futhi kunwebeka.

Izwa ukuthi wonke umoya uletha kanjani igagasi Yehlisa umoya ukuthumela ichibi elicwebezelayo.

Cabanga ukuthi ngawo wonke umoya uphephula ifu lothuli elisula ukubona kwakho.

Vumela ukuphefumula kwakho kube nesigqi njengokushaya kwenhliziyo Uthando nempilo amaphampu.

Ake sithi amaphaphu akho afana nezihlahla ezinhle, ezikhipha umoya-mpilo ohlanzekile ngawo wonke umoya altesten Gcoba i-CO₂.

Cabanga ukuthi ngawo wonke umoya uvula iwindi elingenisa umoya opholile, opholile.

Buka umoya ngamunye njengegagasi lokuvuselela eligeleza emzimbeni wakho.

Bheka ukuhogela njengokuphakamisa useyili okuthatha ohambeni ukuthula kwangaphakathi ithatha nawe.

Uzizwe sengathi wonke umoya unefu ukungezwani komzimba wakho inika indlela.

Cabanga ukuthi ukuphefumula kwakho kuthambile imvula, okondla inhlabathi yengadi yakho yangaphakathi.

Njengoba uphefumula, cabanga ngokuqoqa amandla namandla, njengoba nje nelanga liqoqa ukukhanya kwasekuseni.

Njengoba uphefumula, dedela njengamahlamvu ekwindla awela kalula ezihlahleni.

Bona ngeso lengqondo ukuthi umoya ngamunye uyigagasi elithambile, elidala elifanayo imicabango futhi igeza izinkathazo futhi ivule indawo yezinto ezintsha.

Lezi zingathekiso zingakusiza ukuthi uthole ukufinyelela okujulile, okuqaphela kakhudlwana ekuphefumuleni kwakho futhi ngaleyo ndlela kube nomthelela ekuzoleni nokuba khona okwengeziwe ekuphileni kwansuku zonke.

I-FAQ: Ukuphefumula ngendlela efanele - indlela yakho eya enhlalakahleni enkulu nokuthula kwangaphakathi

Indlela ye-Wim Hof ​​- Ukuphefumula Okuqondiswayo Kwabaqalayo

Kulokhu siyajabula ukukunikeza izivivinyo zokuphefumula ngesiJalimane.

Ngakho ungenza nje lo msebenzi wokuphefumula uphumule kuyilapho u-Wim ehambisana nawe emizuliswaneni emi-3 yokuphefumula.

Leli bhamuza lokuphefumula liwumhlahlandlela wokulalelwayo nokubonwayo wokukusiza ugcine isigqi kanye nejubane phakathi nezikhathi zakho zokuphefumula.

Vele ubukele ibhamuza likhula futhi lincipha futhi ulandele ngokuphefumula kwakho.

Uzozwa u-Wim ephefumula eduze kwakho, nemisindo engemuva ekhangayo ikusiza ukuthi uvimbe indawo ekuzungezile ukuze ungagxili kokunye ngaphandle kokuphefumula kwakho.

Wim Hoff

Uma uzwa ubuhlungu, intukuthelo noma ukudabuka ngaphakathi kuwe, ukuphefumula kungaba usizo olukhulu.

Phefumula Thatha ukujula futhi uvumele imizwa ingene vele uhambe.

Ngokuphefumula uyafunda bamba imizwa engadingeki bahambe.

Yabelana ngale bhulogi nomuntu ongazuza naye.

Isiphetho Asiphefumule

• Yekela kuhlobene kakhulu nokuhlonza imbangela.
• Lokhu kwenzeka njalo kusukela ngaphakathi nangaphandle.
• Ngoba njengoba kwenzeka ezintweni ezincane, kunjalo nasezintweni ezinkulu.
• Awukwazi ukwenza umhlaba wonke ändern.
• Ungashintsha kuphela umhlaba wakho bese ujabula lapho othile ephefumulelwe yikho.

Ungalindeli izimangaliso, kodwa kufana nento yengilazi: udinga ukuhlanzeka okuningi, okusha amanzi Thela engilazini enokungcola kuze kube yilapho amanzi eseshintshile abe yilokho okufunayo.

Futhi lapho wenza lokhu ngokwengeziwe, zijwayeze ukudedela nokuphefumula futhi futhi ukubheke lokhu ngaphandle kokuthatha isinyathelo, kulapho “amadolo” akho azohlala ehlanzekile futhi eqinile.

• #GoBreatheLive
• #Ukuphefumula Kuyaphilisa
• #ImizwaLettingGo
• #Ukuphefumula Ngokuqaphela