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  1. #1
    tanpanama's Avatar
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    TEKNIK BERNAFAS YANG BETUL

    APABILA diberitahu bahawa ramai orang dewasa tidak bernafas dengan betul, penulis terperanjat kerana berpendapat pernafasan antara tindakan di luar kawalan yang berlaku secara semula jadi.


    Sebaliknya, bayi dan kanak-kanak melakukan teknik pernafasan yang betul. Baik si kecil atau orang dewasa, bukankah sama-sama bernafas melalui hidung, jadi di manakah bezanya? Jika diperhatikan, pernafasan bayi dan kanak-kanak sampai ke abdomen (perut) sedangkan pernafasan orang dewasa terhad hingga ke dada saja.

    Pensyarah Fakulti Sains Sukan dan Rekreasi, Universiti Teknologi Mara (UiTM), Profesor Madya Zulkifli Abd Kadir, berkata untuk bernafas dengan betul ada caranya iaitu tarik nafas dalam-dalam hingga ke perut, iaitu perut akan ternaik sedikit dan bukan dada.

    Jika dada yang ternaik, bermakna teknik anda masih belum betul. Pada masa sama jika boleh, ‘kunci’ dubur (kemut) dan lepaskan nafas perlahan-lahan melalui hidung.

    Ulang teknik ini beberapa kali setiap pagi atau pada bila-bila masa. Latihan senaman pernafasan ini juga boleh dilakukan untuk mengurangkan tekanan, terutama ketika terperangkap dalam kesesakan jalan raya.

    Pernafasan yang baik dan betul ada banyak manfaatnya. Ini sebabnya tai chi, yoga, meditasi, pelbagai jenis sukan, termasuk seni mempertahankan diri, sangat mementingkan teknik pernafasan supaya ia memberi kesan lebih baik kepada badan.

    Teknik pernafasan yang betul juga sangat penting bagi sesetengah kerjaya seperti penyanyi, pemuzik, perenang dan atlit. Malah, untuk mengaji al-Quran dengan baik pun kita memerlukan teknik pernafasan yang betul.

    Sebenarnya, teknik pernafasan ada kaitan dengan keadaan psikologi. Apabila kita panik, cemas atau marah, kita akan bernafas dengan cepat. Jadi untuk menenangkan diri, kita disaran supaya menarik nafas dalam-dalam dan perlahan-lahan.

    Sememangnya cara ini boleh meredakan rasa cemas, panik atau marah. Bahkan teknik pernafasan juga digunakan sebagai terapi untuk mengurangkan tekanan dan mengawal kemarahan.

    Ada juga mengatakan, teknik pernafasan yang betul akan mempengaruhi kesihatan kerana ia boleh merangsang sistem limfa untuk berfungsi dengan lebih baik. Ini kerana sel badan bergantung kepada sitem limfa untuk mengeluarkan bahan toksik dan cecair berlebihan.

    Teknik pernafasan yang betul juga sangat penting bagi pesakit asma. Apabila kita menarik nafas dalam-dalam, ia bermakna lebih banyak udara (terutama oksigen) akan masuk ke paru-paru. Cara ini secara tidak langsung akan merendahkan risiko serangan asma di kalangan pesakit.

    Kajian terbaru yang dilakukan Institut Kesihatan Kebangsaan Amerika Syarikat mendapati, menarik nafas dalam-dalam secara perlahan-lahan beberapa minit sehari boleh membantu merendahkan tekanan darah.

    Saintis yang diketuai Dr David Anderson percaya, cara kita ber nafas ada kaitan dengan tekanan darah. Katanya, kaedah pernafasan yang dilakukan kebanyakan orang ketika ini menyebabkan kita kekurangan oksigen.

    Apatah lagi tabiat pemakanan yang tinggi kandungan garam akan melemahkan fungsi buah pinggang untuk menyingkirkan garam berlebihan tadi.

    Tekanan darah tinggi seolah-olah menjadi penyakit biasa kerana kini orang muda turut mengalami masalah ini. Individu yang ada tekanan darah tinggi berisiko tinggi mendapat serangan jantung, strok, buah pinggang rosak, buta dan dementia (penyakit gangguan ingatan).

    Meditasi, yoga, tai chi dan senaman lain yang setara dengannya membabitkan teknik pernafasan yang dalam dan perlahan dipercayai dapat membantu merendahkan tekanan darah.

    Kajian klinikal yang dijalankan InterCure Inc ke atas pengguna alat khas untuk membuatkan mereka bernafas secara perlahan selama 15 minit sehari dalam tempoh dua bulan mendapati, tekanan darah responden menurun sebanyak 10 hingga 15 mata.

    Bagaimanapun perlu diingat, pernafasan yang betul bukan pengganti kepada ubat, pemakanan atau senaman, sebaliknya ia boleh dianggap tambahan kepada rawatan sedia ada.

    Bagaimana pernafasan boleh membantu merendahkan tekanan darah masih menjadi teka teki. Menurut Dr Anderson, pernafasan perlahan memang boleh merehat dan mengembangkan salur darah dalam jangka masa pendek, tetapi ia belum cukup untuk menerangkan keajaiban ini.

    Satu kajian dijalankan di Hospital Harbor, Baltimore, Maryland menggunakan satu mesin khas. Didapati dalam keadaan tertekan, kita akan bernafas dengan cepat, pendek dan tanpa disedari kita juga akan menahan nafas.

    Tindakan menahan nafas sebenarnya mengganggu keseimbangan bahan kimia dalam darah, menyebabkan darah menjadi lebih berasid. Ia mengakibatkan kecekapan buah pinggang untuk menyingkirkan garam dari badan menurun. Keadaan ini menyebabkan tekanan darah meningkat.

    Namun teori Dr Anderson masih memerlukan sokongan saintifik lain. Walaupun penerangannya masih dianggap lemah, teknik pernafasan yang betul dipraktikkan sejak beribu-ribu tahun lalu.

    Tanpa penerangan saintifik pun, manfaatnya terbukti dan tidak rugi jika kita mempelajari dan mengamalkannya. Pada masa sama, jangan lupa mengamalkan gaya hidup sihat, jaga pemakanan dengan melebihkan pengambilan buah-buahan dan sayur-sayuran serta rajin bersenam.
    'yOu tALk tHe tALk bUt CaN yOu wALk ThE WaLK? '


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  4. #2
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    emmm selama nie kite slh teknik lah ye



  5. #3
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    kena blajar lg utk bernafas dgn bdk2..



  6. #4
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    hhhhhhhmmmmmm....... haaaaaaaaaaaaaaaa....hhhhhhmmmmmm...... haaaaaaaaa.....sakit perut la aku bro bernafas macam tu..kene berlatih lg ni..



  7. #5
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    Quote Originally Posted by mr.buragas View Post
    hhhhhhhmmmmmm....... haaaaaaaaaaaaaaaa....hhhhhhmmmmmm...... haaaaaaaaa.....sakit perut la aku bro bernafas macam tu..kene berlatih lg ni..
    aku rase ko takbernafas tu ,hmm ko tengah wat pe tu hahahaha
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    Bernafas??
    Kalau kerns oots ade tak?

    Life is poetry in motion...!!
    Always Mizundastood!!!!!!



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    Teknik berkentut cara yg betul x de ke? nk bagi angin lepas ngan selesenyer dan penuh nikmat asli..



  10. #8
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    tgkla bdak2 kecik bernapas...
    Suatu Kenangan™
    ~You're a princess, one day you'll be a queen.. You must be strong if you want to be a queen~ArericH.K
    ~patah tumbuh hilang berganti memanjang...~bul4t



  11. #9
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    kalu prot aku naik masa trik napas,teknik aku btol la ek?

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    -[HR Bukhari dan Muslim]-




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