Nk’uko byanditswe na Rob De Stefano, Bryan Kelly na Joseph Hooper mu gitabo bise Muscle medicine, bavuga ko umwitozo wo guhumeka, utuje, winjiza umwuka mwinshi unawusohora (Relaxed and deep breathing) ari umuti ukomeye kuri stress.
Ubu buryo bukoreshwa akenshi n’abantu bakora siporo bita YOGA, ifatwa nk’imwe muri siporo zifasha kurwanya no kurinda stress.Iyo ukora uyu mwitozo ni ngombwa ko ujya ahiherereye, hameze neza, wicaye neza ku ntebe ku buryo urutirigongo ruba rugororotse kandi ibitugu bimanuye neza, cyangwa se ukawukora uryamye.
Mu gukora uyu mwitoza ni gombwa ko ukora ibi bikurikira:
-Kwibanda no kumva neza igikorwa urimo gukora cyo guhumeka,
-Gukurikirana ukuntu urimo kwinjiza umwuka n’ukuntu urimo kuwusohora,
-Gukora uyu mwitozo wafunze amaso niba ari byo bigufasha, gusa ukirinda gusinzira.
Gerageza gukora uyu mwitozo icyumweru cyose, ukora hagati y’iminota 5 kugeza ku minota 10 buri munsi, bizakugirira umumaro.
Muri uko guhumeka, si byiza gukabya ngo winjize umwuka mwinshi cyane cyangwa muke cyane; inda yawe igomba kuba ituje kandi irekuye. Ikazajya ijyana n’ukuntu urimo guhumeka. Gukora neza uyu mwitozo mu gihe gikwiye bikunda kugora benshi, gusa iyo umaze kumenyera biroroha.
Ubundi buryo wakoresha mu kwivura guhangayika ni: meditasiyo (meditation), massage (massage), body scan n’indi myitozo ngorora mubiri. Ikindi nuko ugize guhangayika gukabije wakwihutira kujya kwamuganga.
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