Akwai nau'ikan haihuwa kamar yadda ake samun mata masu haihuwa. Babu haihuwa guda biyu iri daya ne koda sun fito daga mace daya, saboda haka ba zai yuwu a tantance ko zai fi zafi ko ya rage ba. Saboda wannan, yana da mahimmanci ku shirya ta hanya mafi kyau don wannan lokacin. Ta wannan hanyar, zaku kasance cikin shirin jiki da tunani kuma wannan zai zama mabuɗin don taimaka muku haihuwar.
Kula da numfashi yayin aiki yana da mahimmanci A hanyoyi da yawa, babban shine don lafiyar jaririn ku. Amma dabarun numfashi na iya yin abubuwa da yawa a gare ku a waɗannan mawuyacin lokacin. Idan kuna iya sarrafa numfashin ku, zaku iya shakatawa, ku sarrafa tsoro, ku rage zafi a cikin mafi tsananin lokacin. Idan ka shiga aji ilimin uwa, zaku sami wasu dabaru masu sauki daga ungozomarku.
Amma idan ku ma kuna so ku koya da kanku kuma kuyi aikin numfashi a gida, to zaku samu wasu matakai masu mahimmanci.
Yaushe da kuma inda za'a fara
Kowane lokaci lokaci ne mai kyau don fara fasahar numfashiDa zarar kun koya shi, zai zama da amfani sosai ga sauran yanayi da yawa. Ta hanyar numfashi zaku iya shakatawa a lokacin tashin hankali kuma ku rage rashin jin daɗi na jiki kamar ciwon kai. Bugu da ƙari, lokacin da kuke yin wasanni, sanin yadda ake numfashi zai taimaka muku inganta juriya sabili da haka inganta lafiyar ku.
Don shirya yadda yakamata don isarwar ku, zaku iya fara aiwatar da dabarun numfasawa zuwa wata na biyu. Ta wannan hanyar, zaku sami isasshen lokaci don sarrafa numfashin ku kuma zaku isa wurin isar da ku cikakke a shirye.
Idan ban da shiryawa a gida, kuna son kallo taimako na ƙwararru don kammala fasahar ku, zaka iya zuwa wurare daban-daban:
- A cikin kwasa-kwasan ilimin uwa, wani bangare an sadaukar dashi ga dabarun numfashi
- A azuzuwan yoga ga mata masu ciki, wanda kuma zai zama da amfani sosai shirya kanka a jiki fuskantar isarwa
- A azuzuwan Nuna Tunani ga mata masu ciki
Ayyukan motsa jiki na musamman ga haihuwa
Akwai fasahohin numfashi da yawa daban-daban, masu dacewa don lokuta da yawa. Yayin aikin ku, zaku shiga matakai daban-daban kuma a cikin kowane ɗayan su, zaku iya amfani da dabarar numfashi mai dacewa. Lokacin da kuka lura da hakan wata dabara ta daina aiki, zai fi kyau a matsa zuwa wata.
Matakin farko na nakuda - lokacin da ciwon ciki ya zama mai tsanani da na yau da kullun
- Lokacin da kwangilar ta fara, yi dogon numfashi. Tafi sakin iska kadan kadan kadan yayin da kake shakatawa
- Sha iska ta bakinka a hankali har sai ka ji kirjinka ya kumbura. Sanya hannu daya kan kirjin dayan kuma a cikin ciki, saboda haka zaka lura da yadda kake shaƙar iska. Yayin da kake shan numfashi, ka je ga kirgawa 5, yayin da ka sake ta, ka kirga zuwa 8 kuma ta haka ne zaka taimakawa kanka wajen sarrafa fasahar
- Dakatar da aƙalla minti 1 tsakanin kowane raguwa, kafin maimaita aikin
Mataki na biyu na aiki: faɗaɗawa, raguwar ciki yanzu ya zama mai zafi da ƙarfi
- Yi dogon numfashi a lokaci guda
- Lokacin da ka sha iska ta ƙarshe, gwada sanya sautin "hee" sau uku. Yayin sakin iska, dole ne ku yi sauti "joo" a cikin bugu ɗaya har sai kun saki dukkan iska
- Lokacin da kwangilar ta wuce, sake jan dogon numfashi don murmurewa
Mataki na uku: lokacin yin takara
Jikinku ya rigaya ya shirya don kawo ɗanku duniya kuma za ku ji da gaske. Lokacin da likita yace ka lokacin turawa yayi, yi wannan aikin
- Allauki duk iska da za ku iya kuma ka rike numfashin ka yayin turawa
- Lokacin da farashin ya ƙare, saki duk iska kuyi numfashi akai-akai na secondsan dakiku ko har sai turawa ta gaba ta zo
- Maimaita motsa jiki duk lokacin da tura ta zoJikinku zai yi muku gargaɗi amma kuma za ku sami jagorancin ungozomar da ke halartar haihuwar ku
Yi aiki a gida don minti 10-15 kowace rana, don haka za ku kasance da shiri sosai idan lokacin haihuwa ya yi.