{"id":7306,"date":"2023-01-17T14:00:17","date_gmt":"2023-01-17T11:00:17","guid":{"rendered":"https:\/\/urbancare.clinic\/scientists-find-this-breathing-technique-to-be-better-than-meditation-at-reducing-stress\/"},"modified":"2023-01-17T14:00:17","modified_gmt":"2023-01-17T11:00:17","slug":"wanasayansi-wanaona-mbinu-hii-ya-kupumua-kuwa-bora-kuliko-kutafakari-katika-kupunguza-mkazo","status":"publish","type":"post","link":"https:\/\/urbancare.clinic\/sw\/wanasayansi-wanaona-mbinu-hii-ya-kupumua-kuwa-bora-kuliko-kutafakari-katika-kupunguza-mkazo\/","title":{"rendered":"Wanasayansi Wanapata Mbinu Hii ya Kupumua Kuwa Bora Kuliko Kutafakari Katika Kupunguza Mfadhaiko"},"content":{"rendered":"<div><img decoding=\"async\" src=\"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/01\/scientists-find-this-breathing-technique-to-be-better-than-meditation-at-reducing-stress.jpg\" class=\"ff-og-image-inserted\" style=\"display:none\"><\/div>\n<p>Msongo wa mawazo ni jambo ambalo haliwezi kuepukika katika maisha ya leo. Ili kudhibiti dhiki hii, watu mara nyingi hutumia kutafakari kwa uangalifu. Utafiti mpya umegundua kuwa mbinu za kupumua hufanya kazi nzuri zaidi kuliko kutafakari ili kupunguza mkazo.<\/p>\n<p>Utafiti huo, uliochapishwa katika jarida <a href=\"https:\/\/www.cell.com\/cell-reports-medicine\/fulltext\/S2666-3791(22)00474-8?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2666379122004748%3Fshowall%3Dtrue\" rel=\"nofollow noopener\" target=\"_blank\">Kiini Ripoti Dawa<\/a>, iligundua kuwa mbinu tatu za kupumua - kupumua kwa mzunguko, kupumua kwa sanduku, na hyperventilation ya mzunguko - kwa ujumla ilitoa ushawishi mzuri zaidi kuliko kutafakari kwa akili. Zaidi ya hayo, kuugua kwa mzunguko kulikuwa kufanikiwa zaidi kati ya mbinu tatu za kupumua ambazo zilitathminiwa.<\/p>\n<p>Watafiti kutoka Chuo Kikuu cha Stanford walieleza mbinu hizo tatu kuwa \u201ckuhema kwa mzunguko, ambako kunakazia kuvuta pumzi kwa muda mrefu; kupumua kwa sanduku, ambayo ni sawa na muda wa kuvuta pumzi, uhifadhi wa pumzi, na kuvuta pumzi; na mzunguko wa hewa kupita kiasi kwa kubaki, kwa kuvuta pumzi kwa muda mrefu na kutoa pumzi kwa muda mfupi zaidi,\u201d katika karatasi zao.<\/p>\n<p>Kutafakari kwa akili, kwa upande mwingine, kunahitaji mtu kupumzika kwa kukaa wakati huo kwa njia isiyo ya kuhukumu kwa muda fulani.<\/p>\n<div id=\"dfp-ad-oop2\" class=\"dfp-tag-wrapper\"> <\/div>\n<p>Utafiti huo ulifanywa mkondoni wakati wa janga hilo, wakati ambapo mafadhaiko yalikuwa juu kwa watu wengi. Watu mia moja na kumi na wanne wa kujitolea waliajiriwa katika utafiti na ilibidi wajihusishe na mojawapo ya vipunguza mfadhaiko vinne kwa dakika tano kila siku kwa mwezi wakati wowote wa siku uliowafaa. Zaidi ya hayo, kila mshiriki alipaswa kuweka jarida la mafadhaiko ili kufuatilia athari za shughuli zao za kupunguza mfadhaiko, kulingana na <a href=\"https:\/\/medicalxpress.com\/news\/2023-01-cyclic-technique-effective-stress-mindfulness.html\" rel=\"nofollow noopener\" target=\"_blank\">MedicalXpress<\/a>.<\/p>\n<p>Takriban 90% ya washiriki walipata zoezi hilo kuwa uzoefu mzuri, kulingana na utafiti.<\/p>\n<p>&quot;Kwa ujumla, kazi ya kupumua ilikuwa nzuri zaidi kuliko kutafakari kwa uangalifu katika kuboresha athari chanya, athari ambayo iliongezeka kwa kufuata zaidi itifaki. Washiriki katika kikundi cha kupumua kilichosisitizwa kwa mzunguko walikuwa na ongezeko kubwa zaidi la athari chanya katika kipindi chote cha utafiti wa mwezi wa 1, &quot;watafiti waliandika.<\/p>\n<p>Kwa maneno mengine, wajitolea wanaofanya mazoezi ya kupumua walionyesha kupunguza mkazo zaidi ikilinganishwa na wale wanaofanya kutafakari kwa akili, utafiti uligundua. Pia, kuugua kwa mzunguko kulionekana kuwa na ufanisi zaidi katika kupunguza mkazo kwa kulinganisha na mbinu nyingine mbili za kupumua.<\/p>\n<p>&quot;Hali ya mbali ya utafiti ilipunguza ufuatiliaji wa jinsi washiriki walivyofuata maagizo kwa karibu kila siku. Kwa kuongezea, tulilazimika kutegemea kukamilika kwa tafiti za kila siku ili kutathmini ufuasi,\u201d watafiti waliandika zaidi.<\/p>\n<p>Utafiti tofauti uligundua kuwa kutafakari kwa akili ilikuwa<a href=\"https:\/\/www.medicaldaily.com\/mindfulness-meditation-works-well-standard-drugs-treating-anxiety-study-shows-467441\"> ufanisi tu kama dawa<\/a> kwa ajili ya kutibu wasiwasi. \u201cMatatizo ya wasiwasi ni ya kawaida, yenye kufadhaisha sana, na hali zenye kudhoofisha. Matibabu madhubuti yapo, lakini wagonjwa wengi hawapati wala kuitikia. Afua zinazotegemea akili, kama vile kupunguza msongo wa mawazo, ni maarufu na zinaweza kupunguza wasiwasi, lakini haijulikani jinsi zinavyolinganishwa na matibabu ya kawaida ya mstari wa kwanza, &quot;utafiti ulisema.<\/p>\n<p><a href=\"https:\/\/www.medicaldaily.com\/scientists-find-breathing-technique-be-better-meditation-reducing-stress-467768?utm_source=Public&#038;utm_medium=Feed&#038;utm_campaign=Distribution\">Chanzo cha matibabu cha kila siku<\/a><\/p>\n<p>","protected":false},"excerpt":{"rendered":"<p>Takriban 90% ya washiriki walipata zoezi hilo kuwa uzoefu mzuri, kulingana na utafiti.<\/p>","protected":false},"author":2,"featured_media":7307,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":{"fifu_image_url":"https:\/\/urbancare.clinic\/wp-content\/uploads\/2023\/01\/scientists-find-this-breathing-technique-to-be-better-than-meditation-at-reducing-stress.jpg","fifu_image_alt":"","footnotes":""},"categories":[27],"tags":[],"class_list":["post-7306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - 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