Los umthambo wokuphumla inokusetyenziselwa ukukhuthaza ukuba ndindisholo kwaye kulala bhetele ebusuku, kodwa nangamanye amaxesha emini, xa kufanelekile ukujongana neemeko ezithile. Olu hlobo lomthambo lunezinzuzo ezininzi. Zilungele:
- Ukukhulula uxinzelelo
- ukulwa uxinzelelo kunye noxinzelelo,
- ulawulo olungcono lokuphefumla ngexesha lokuhlaselwa kwe-hyperventilation,
- ulale ngcono ngobuthongo obunzulu,
- ukuphucula amandla okulala ebusuku,
- ukwandisa ukuzithemba,
- phucula ioksijini yegazi,
- ukulinganisela uxinzelelo lwegazi,
- ukuphucula izakhono zoxinaniso.
Los umthambo wokuphumla Ziyasebenza ngokuziqhelanisa, kodwa kubaluleke ngakumbi ukwenza le mithambo kwindawo ethuleyo, kwindawo elungelelanisiweyo ukuze inze impilo yomzimba nengqondo.
Las ubuchule bokuphucula Ukuzivocavoca kwemisipha, ukongeza kwimithambo ejolise ekuphefumleni, imithambo esebenzayo yokuphumlisa umzimba uphela, kwaye ke oko kuququzelela ukuba ndindisholo. Banomdla wokuphucula ukujikeleza kwegazi kumalungu omzimba owenziwayo.
Iinyawo nemilenze
Kolu vavanyo lokuqala, kulungele ukucofa ibhedi ngezithende zakho, ukuya emgangathweni, kwaye uzive ukuba iimpundu umva wemilenze wolulwe. Iinzwane ziyabuyiselwa emsebenzini kumathole. Emva koko amaqatha ude uve ukuba konke ukungavisisani kweli candelo lomzimba kukhululwe.
Amagxa
Ukuphumla amagxaPhakamisa nje amagxa akho asentloko entloko ngelixa uphefumla. Esi sikhundla sibanjelwe imizuzwana embalwa, emva koko amagxa akhululeke ngokukhupha umoya.
Izandla neengalo
Okokuqala, kufuneka uvale kwaye uqinise ngokuqinileyo amanqindi. Kukulungele ukuqhubeka ngengalo enye, emva koko ubambe enye, ngelixa uphefumla ngokuzolileyo ukuze uphumle.
Intamo kunye nentloko
Kule mithambo ilandelayo, kufuneka uphakamise umphezulu we umzimba. Okokuqala, i cabeza kancinci ukusuka ekhohlo ukuya ekunene, usenza isetyhula intshukumo kunye entanyeni. Emva koko yeka intloko yakho phambili, uchukumise isifuba sakho ngesilevu sakho kunye nokuphefumla okungu-5.