Jimicsi wax ku ool ah oo fudud si aad isaga ilaaliso hurdo la'aanta

Jimicsi wax ku ool ah oo fudud si aad isaga ilaaliso hurdo la'aanta

Qaarkood waxay la ildaran yihiin hurdo la’aan ama si sahal ah uma seexdaan waxayna khubaradu aaminsan yihiin inay jirto farsamo gaar ah oo tirooyin kala duwan lagu dhawaaqo laga yaabo inay naga caawiso hurdada, taasoo lagama maarmaan u ah caafimaadka aadanaha.

Xaaladdan oo kale, Dr. Raj Dasgupta, Kaaliyaha Professor of Medicine ee Jaamacadda Koonfurta California, ayaa sharaxay in farsamada (4-7-8) ay naga caawin karto hurdo, taas oo ah jimicsi nasasho oo ay ku jiraan neefsashada afar jeer, qabashada neefta todoba jeer, ka dibna aad neefsato sideed jeer.

Habka 4-7-8 waxaa sidoo kale loo yaqaan "neefsashada nasashada" wuxuuna leeyahay xididdada qadiimiga ah ee pranayama, dhaqanka yoga si loo xakameeyo neefsashada, laakiin waxaa dib u soo nooleeyay khabiir ku takhasusay daaweynta isdhexgalka Dr. Andrew Vail 2015, sida laga soo xigtay CNN. "

Rebecca Robbins, MD, oo ah borofisar ku-xigeenka caafimaadka ee Harvard Medical School iyo la-hawlgalayaasha cilmi-baarista ee Waaxda Hurdada iyo Xanuunnada Circadian ee Brigham iyo Isbitaalka Haweenka ee Boston, ayaa sheegay in layliyada sida habka 4-7-8 ay bixiyaan fursad lagu dareemo nasasho iyo raaxo. , taas oo ah waxa uu u baahan yahay.

Sida Joshua Tal, oo ah cilmi-nafsiga kiliinikada ee gobolka New York uu sharaxay, habka 4-7-8 "kuma dhigayo inaad seexato, laakiin waxay kaa caawin kartaa yaraynta walaaca, taas oo kordhinaysa suurtogalnimada inaad seexato."

qalab la'aan

Habka 4-7-8 ee neefsashada uma baahna qalab gaar ah ama diyaargarow, laakiin mid kaliya wuxuu u baahan yahay inuu barto sida saxda ah ee jimicsiga loo sameeyo bilowga, sida ay tahay:
• Dooro meel xasiloon oo fadhiiso si toos ah dhabarka, ka dibna sariirta ku seexo isla marka qofku dareemo calaamadaha nasashada ee jidhka.
• Cidhifka carrabka ayaa la dhigayaa, muddada jimicsiga, oo la dhigo cidhifka nudaha ka dambeeya ilkihiisa hore, halkaas oo uu qofku ka sii daayo afkiisa oo ku wareegsan carrabkiisa.

Kadibna talaabooyinka soo socda ayaa la raacayaa:
• Si buuxda uga soo daa afka, adigoo samaynaya cod buuq badan.
• Afka xidh oo si deggan uga neefso sanka ilaa uu qofku ka gaadho afar jeer oo uu qofku maskaxiyan xisaabinayo.
• Neefta qabo oo tiri ilaa toddoba jeer.
• Afka ka soo daa, hiinraag, iyo maskax ahaan tirinta siddeed.
• Layliga waxaa lagu soo celiyaa saddex jeer oo kale wadar ahaan afar wareeg oo neefsasho ah.

"Haddii ay dhibaato kaa haysato neefsashadaada, jimicsiga si dhakhso ah ayaa loo samayn karaa iyada oo la ilaalinayo saamiga (joogta ah) ee saddexda weji," Dr. Phil ayaa ku sharaxay boggiisa internetka. Ku celcelinta soo noqnoqda, waxaad hoos u dhigi kartaa dhammaan heerarka oo aad la qabsan kartaa neefsashada oo aad si qoto dheer u sii deyn kartaa."

parasympathetic neerfayaasha

Dr Dasgupta ayaa sheegay in marka qofku uu walaacsan yahay, habdhiska dareenka dareenka uu noqdo mid aad u firfircoon, taas oo ku keenta in ay dareemaan kacsanaan badan oo aan dooneynin inay nastaan ​​oo ay seexdaan."

Waxa uu intaa ku daray in ku celcelinta 4-7-8 neefsashadu ay gacan ka geysan karto dhimista dhaqdhaqaaqa habdhiska dareenka, taasoo ka dhigaysa jirka xaalad ku habboon hurdo nasasho leh.

garaaca wadnaha iyo cadaadiska dhiigga

Koox cilmi-baarayaal ah oo ku sugan Thailand ayaa daraasad ku sameeyay saameynta tooska ah ee neefsashada 4-7-8 ee garaaca wadnaha iyo cadaadiska dhiigga ee 43 kaqeybgaleyaasha dhalinyarada ah ee caafimaadka qaba, cilmi-baarayaashu waxay ogaadeen in ka dib markii ay ku celceliyeen farsamada "neefsashada raaxada", garaaca wadnaha iyo cadaadiska dhiigga ayaa fiicnaaday.