Ihuriro-ryiza

Shyiramo ingendo muminsi yawe kugirango utezimbere ubuzima bwiza mumitekerereze

Blog yacu muri uku kwezi ivuga kubyerekeranye no kugenda neza. Urashobora kwibaza impamvu mvuga ingendo, aho gukora imyitozo. "Kwimuka" nijambo rikubiyemo ibintu byose bikubiyemo imyitozo ngororamubiri hamwe nibikorwa rusange byumubiri twitabira burimunsi, nko gufata urugendo rugufi mugihe cya sasita cyangwa gukora ibintu byoroheje nyuma yo kubyuka. "Imyitozo ngororangingo" irateganijwe kandi itunganijwe, ubusanzwe igamije kugera ku ntego yo kwinezeza.

Kenshi na kenshi muri societe yacu, turashaka gusimbuka kumyitozo igezweho. Twumva igitutu kandi dushobora kugira isoni na / cyangwa kwicira urubanza bijyanye numubiri. Ikigaragara ni uko rimwe na rimwe tubura motifike, tukumva tunaniwe cyane, ntidushobora kwigurira abanyamuryango ba siporo, cyangwa dufite ibyihutirwa byihutirwa bigatuma gukora siporo buri gihe nkuko tubyumva.

Nibyo. Shakisha uburyo bwo kwimuka mugihe ubishoboye. Kora ibintu bike kandi uhindure, kandi witange ubuntu mugihe udashoboye kugera kuntego. Nkunze gukoresha "Himura na Mel" kuri porogaramu ituje ituma iminota itanu mugitondo ikora ingendo no kuzamura urwego rwingufu.

Dore uburambe busangiwe na Chris Kirby, umwe mubashinzwe imibereho myiza yabaturage:

Nyuma yo kubona amashuri yisumbuye, nagize ikibazo cyo guhinduka nkuze. Numvaga uburambe bwanjye bwa kaminuza butanteguriye iki gice gishya. Kubera iyo mpamvu, natangiye kwitabira amasomo yo kuvura kugira ngo mfashe gucunga ibimenyetso byanjye byo guhangayika, kwiheba, no guhagarika umutima. Mu masomo yanjye ya mbere, bidatinze nasanze narumiwe. Kugira ngo mfashe korohereza iterambere, umuvuzi wanjye yangiriye inama yo kugerageza urugendo rwa somatike, rwanjyanye mu buhanzi bw'intambara.

Mu mezi menshi yakurikiyeho, nize ubuhanga butagereranywa: gutekereza, kugabanya imihangayiko, iterambere ryumubiri, kugenzura amarangamutima, no kwihangana. Imyitozo ngororamubiri isaba imyitozo isubiramo kugirango imitsi yibuke. Mugukora ibi, uba urushijeho guhura nawe wenyine. Irashimangira kandi guhuza umubiri-ibitekerezo, nabyo bigusaba kuba uhari kumubiri.

Kwimenyereza kurwana byamfashije kwiga kugenzura amarangamutima yanjye kuko byangaragarije ibibazo bitesha umutwe. Kurugero, mugihe cyo gutandukana, nabonye numvise mfite ubwoba, nihuta, kandi niyitesha agaciro. Namenye ko kugira ngo ntere imbere, nagombaga gukomeza gutuza, kwibanda ku buhanga bwanjye, kugenzura umwuka wanjye, no kwirinda guhagarika umutima mu bihe bibi. Mu kwiga kuyobora ibintu bigoye kumubiri, nateje imbere ibikoresho byo kugendana nikibazo cyamarangamutima.

Kwimuka birashobora kuba inzira nziza yo kugabanya imihangayiko no kongera imikorere yumubiri byose mugihe wishyiriyeho intego no kubigeraho. Ntibisanzwe kunanirwa mugihe cyimyitozo, ikwigisha uburyo bwo kwihangana kugirango ugere kuntego zawe - cyangwa guhindura intego kugirango ube ikintu gihuza nibyo ushaka kugeraho. Nabonye ko niba nakomeje kwihanganira ibyo byananiranye, numvise niyongereye kwiyubaha, nzi ko nahisemo gukomeza aho kwirinda ikibazo runaka.

Urwo ni urugero rumwe rwukuntu kugenda bishobora kugira ingaruka zikomeye kumibereho myiza. Hitamo icyerekezo icyo ari cyo cyose ukunda - yoga, tai chi, amagare, koga, guterura ibiremereye, Zumba, imyitozo yimbaraga ndende, Pilates, gutembera, kugenda, nibindi byinshi. Bose batanga inyungu nziza. Wibuke: Kuruhuka no gukira nibintu byingenzi muburyo bwo kwinezeza kugirango wirinde gukabya no gukomeretsa. Buri gihe tangira ususurutse kandi ukonje.

Inyungu zo kugenda zirimo kunezezwa no kurekurwa kwa endorphine n’imiti itandukanye y’ubwonko, guteza imbere ubuzima bwimitsi yumutima nimiyoboro y'amaraso, gushimangira amagufwa n'imitsi, kugabanya ingaruka zubuzima ku ndwara nyinshi, kunoza imitekerereze no kumenya, gusinzira neza, no gucunga ubuzima budakira kandi ubumuga, nk'uko bitangazwa n'Ikigo gishinzwe kurwanya no gukumira indwara.

Mu gitabo cya Dr. Nicole LePera “Uburyo bwo Gukora Akazi,” asobanura uburyo, iyo ubwenge n'umubiri bihujwe ahantu hizewe, dushobora “kwagura idirishya” ryo kwihanganira imihangayiko.

Imyitozo ngororamubiri irwanya ubwenge bwawe n'umubiri bigabanya ibyago byo kurwara indwara z'umutima-dameri ndetse no guta umutwe ndetse bikanadindiza gusaza. Imyitozo ngororamubiri yumutima yongerera ogisijeni no gutembera kwamaraso mumubiri wose kandi bigatera impinduka zifatika mubwonko, bikongera ubunini nubuzima bwurugingo mugihe bitera inzira nshya ya neuronal no gushimangira inzira zihari.

Avuga kandi ku mbaraga z'imitsi ya vagus n'uburyo yoga igaragara mu buryo butaziguye imitsi ya vagus. Muganga Stephen Porges yateje imbere inyigisho za Polyvagal, ashimangira uruhare rwa sisitemu yimitsi idasanzwe - cyane cyane imitsi ya vagus - muguhindura ubuzima nimyitwarire.

Kugira ngo wige byinshi, nyamuneka reba iyi video ukanze hano .

Ibibazo bimwe byo gutekereza kubijyanye no kugenda kwawe no kumererwa neza:

Ni izihe ngendo n'ibikorwa usanzwe ukunda gukora?
Ni ibihe bikorwa ushobora gukora hamwe n'inshuti zawe, umuryango wawe, cyangwa abo ukunda?
Kubantu bashaka byinshi, ni ibihe bikorwa ushobora gukoresha kugirango uhure nabantu bashya?
Niki wumva cyakugeraho nonaha?
Ni ryari kugenda byumvaga ari byiza? Hari ikintu gisa nacyo ushobora kugerageza?

Urakoze,