Raguwa yana taimaka maka ka huta da sake mayar da aikinka a cikin ɗan gajeren lokaci. Ta wurin kalmar Latin sanadiyar magani a cikin magani ana fahimta azaman shakatawa ko ƙananan ƙuƙwalwar ƙwayar ƙwayar ƙwayar zuma har sai cikakkiyar haɓakawa. A nan muna la'akari da shi azaman tsabtace tsoka, tare da kawar da damuwa ta tunanin mutum saboda sakamakon aikace-aikace na mahimman hanyoyi na psychophysiological. Rawanin hankali yana cikin ɓangare na fasaha mafi yawan tunani, tunani da sanyaya. An yi amfani dashi a cikin tsarin gyaran yanayi na kiwon lafiya (Zen, Wushu, Qigong, yoga, tunani da kuma sauran tsarin).
Hanyar daji ta jiki a matsayin hanya ta magance matsalolin yau da kullum ya zama da muhimmanci ƙwarai. Bayan haka, kowane ma'aikacin ofishin ma'aikata yana jin damuwa. Za ku sami littattafai masu yawa da kuma rubutattun alamar alkawarin da zasu taimake ku don samun kwanciyar hankali. Duk da haka, likitoci ba su shawarce ka ka yi aikin sada zumunta na arna ba don kada ka zama mai haƙuri a cikin kwakwalwar likita. Kada ku yi amfani da dabarun "kimiyya" wanda kalmomin "chakras - mantras - nirvana - atman - avatar - aura - sunadaran daji - jikin jiki ne". Har ila yau, ƙyale kauce wa girke-girke na shakatawa tare da ƙonawa ko sha daga kowane irin "shakatawa na muscle". Har ila yau, ya ƙi sauraron "maganin sauti", wanda zai iya gabatar da mutum a cikin fim na meditative. Don maganin waɗannan maganganun basu da dangantaka da. Gilashin giya, gilashin vodka ko mahaukaci, magana mai ma'ana, ba ma shakatawa ba, amma antidepressants. Ana amfani da kwayoyi masu "magani" a cikin ƙananan allurai kuma a cikin halin daban-daban.
A zuciya na ka'idar kiwon lafiya na shakatawa na muscle, a cikin shahararrun sharuɗɗa, ƙaryar wannan ƙaddara ce. Don shakatawa jiki, kana buƙatar yin motsa jiki a hankali, kuma shakatawa na motsa jiki zai kai ga shakatawa na tsoka. Alal misali, Shugaban {asar Amirka, John Kennedy ya yi amfani da fasaha na shakatawa daidai. Yayin da yake magana daga dangin abokin hamayyar siyasarsa, zai iya shakatawa don ya iya barci a cikin kujerarsa na mintina 15 don farkawa da cike da makamashi don tattaunawa ta siyasa. Wannan shine kafin shakatawa wajibi ne don yin tunani mai kyau game da kome ba damuwa da kuma daukar matsayi na mai kulawa na waje, ga duk abin da ke da lokaci don ba da damuwarsa ba.
Don shakatawa, ya kamata ka zabi wuri mai kwanciyar hankali, mai dadi da wuri. Bugu da ƙari, zafin jiki mai dadi da dimbin haske yana da mahimmanci. Don murkushe sautunan ƙarami, zaka iya amfani da abin da ake kira "farin murya" (alal misali, ilimin murya na kwamfuta - muryar ruwa, gunaguwa na rafi). Kana buƙatar ɗaukar matsayi mafi kyau. Zai fi kyau a cire kayan ado mai tsabta da kayan ado maras kyau. A cikin "ƙaryar" matsayi, don shafe kullun wuyansa, kada kayi amfani da matashin kai kuma juya kanka zuwa gefe ɗaya. Ya rage don rufe idanunku kuma ku ci gaba da hanyar shakatawa.
Mafi sauƙi da kuma mafi kyau shakatawa a wurin aiki shine "numfashi na ciki" (numfashi na ciki.) Kashe wayar kuma ka tambayi abokan aiki a yayin hutawa kada ka dame ka. Shin hawan motsin rai na 10 (kuma zai fi dacewa 2 samfurori na 10 haɗuwa tare da katsewa) a hanyar da ta biyo baya:
• Shine hankali a cikin hanci har sai ciki ya "rufe" zuwa matsananci;
• rike numfashinka na ɗan gajeren lokaci;
• Exhale da hankali sosai ta hanyar hanci ko baki har sai an cire iska daga cikin huhu.
Wannan shakatawa ba kawai yana taimakawa wajen oxygenation na jini ba, amma kullum yana inganta ci gaba da fasaha mai dacewa. Masana sun ba da shawara don amfani da wannan fasaha a cikin lokacin tsananin karfi, tsoro, fushi, tashin hankali, kafin yin yanke shawara mai muhimmanci. Duk da haka, duk hanyoyi da fasaha na shakatawa ba ku yi amfani da su ba, yana da daraja bin bin ka'idoji:
• Dole ne ku yi aiki kullum a watanni biyu na farko, sa'an nan kuma za a rage ƙarar har zuwa sau 2 a mako;
• Ana bada shawarar yin aiki a farkon watanni na 20 - 30 minti sau biyu a rana. A wata na biyu, minti 20 1 lokaci a kowace rana. Sa'an nan kuma, bayan samun ci gaba da kwarewa, lokuta na shakatawa na karshe na minti 10 zuwa 15;
• Lokaci mafi kyau don hutawa shine lokacin: kafin ka kwanta, kafin cin abinci, bayan tashi;
• Zai fi kyau yin aiki kowace rana a lokaci guda;
• Ba za a iya magance cikakken ciki ba, kamar yadda tsarin narkewa ya shafe tare da cikakken hutu.
• Sakamakon sakamako mai kyau na shakatawa za a iya ƙaruwa sosai saboda ƙarfin kullun.
Ta hanyar zabar hutawa a matsayin hanya ta magance matsalolin, za ku ƙarfafa lafiyar ku da kuma adana ƙarancin jiki.