Mena kua whakarongo koe ki a Brené Brown, te ahorangi rangahau nana TedTalk kei runga ka puta te whakaraeraetanga (he maataki tonu), kua rongo pea koe i tana whakahua i te manawa tapawha. Ka whakamahi ia i a ia ano ki te ata noho ina, i roto i ana kupu, sh*t patua te powhiriwhiri. Na ae, anecdotally mahi ana. Engari ko Brown, e ako tonu ana i te whakaraerae, te maia, te tika me te whakama, he kairangahau ngakau. A, i a ia e ako ana i te manahau me nga tangata e noho u ana, i kitea e ia he mea nui to ratou rite: Ka mahi ratou i te mahara me te manawa hohonu. A ko te mea pai mo tatou, ko te manawa tapawha ka arahi ki te mahara, a he tino ngawari te mahi.
He aha te manawa tapawha?
E mohiotia ana ano ko te manawa pouaka, 4x4 manawa, wha-wahanga manawa ranei, ko te manawa tapawha he momo mahi manawa diaphragmatic—ara te manawa hohonu ma te whakamahi i to diaphragm, ka whakakiia o ngongo ki te hau whai hāora nui atu i te manawa o te uma. E ai ki Whakaputa Hauora Harvard , Ko te manawa hohonu o te puku e akiaki ana i te whakawhitinga o te hāora katoa—ara, ko te hokohoko whai hua o te hāora taumai mo te waro hauhā puta. Ehara i te mea miharo, ka taea e ia te whakaroa i te manawa o te ngakau me te whakaheke, te whakapumau ranei i te pehanga toto.
He roa te korero, kua whakamatauhia tenei momo mahi manawa ki te awhina whakanui i te marino me te arotahi me te whakaheke i te ahotea, te pouri me te awangawanga — ara ko nga hoia e ako ana ki te awhina i nga mate ngakau e pa ana ki te ahotea. He huarahi pai hoki ki te whakaharatau i te whakaaro.
Me pehea taku whakangungu manawa tapawha?
Tuatahi, kia manawa noa (he ngawari - mena kei te panui koe kei te mahi tonu koe!). Katahi ka ngohu ki to ihu, ka toha ki to waha. Kia kaha te toronga o to puku i a koe e ngongo ana me te whakatiki i a koe e whakaha ana; he manawa diaphragmatic tenei na te mea kei te whakamahi koe i to rewharewha! He wa poto ki te whakaaro mo ia huringa manawa. I a koe e noho mohio ana ki to manawa, kei te mahi koe i te whakaaro. I to huringa panuku, timata te manawa tapawha:
- Horohia to ihu mo te tatau wha (1, 2, 3, 4)
- Puritia to manawa mo te tatau wha (1, 2, 3, 4)
- Whakaputa i to waha mo te tatau o te wha (1, 2, 3, 4)
- Tatari ka pupuri mo te tatau o te wha (1, 2, 3, 4)
- Whakahokia
Ahea ahau e taea ai te parakatihi manawa tapawha?
I runga i te hikoi, i mua i te moenga, i te kaukau, e noho ana i to teepu—ki hea! Ko te whakaharatau i te manawa tapawha i te wa kaore koe i te taumahatanga he mea nui ano mo te mahara, a ka rite koe ki te mahi i a koe he i roto i nga ahuatanga taumaha, ahakoa he hui whakararu, he tino raruraru ranei. E ai ki a Brené Brown, me ngaki i te manahau, he huarahi ngawari tenei ki te mahi.
