Los 10 consejos para aliviar estrés con la respiración

Publicado por @La Marina Resort |

Aprende a relajarte del estrés diario aprendiendo a respirar
Imagen Los 10 consejos para aliviar estrés con la respiración

Ejercicio de respiración para relajarse:

1. Un elemento clave para asociar relajación y respiración es la postura, así que busca una postura cómoda, sin presionar el pecho ni  el abdomen.

2. De preferencia cierra tus ojos, y además desenfoca la mirada (aunque tengas los ojos cerrados)

3. Relaja bien la mandíbula, pues si ésta está tensa, tu garganta (por la que pasará el aire) también.

4. Haz un repaso mental por tu cuerpo y si encuentras tensiones, procura relajarlas.

5. Haz una inspiración profunda y suelta todo el aire por la boca, como haciendo un suspiro. Luego siente el peso de tu cuerpo, y deja que pese.

6. Comienza a respirar naturalmente -no profundamente-, tomando conciencia de tu respiración.  Observa si es rápida o lenta, si es profunda o superficial, … y no la juzgues ni hagas nada para cambiarla.  De momento sólo obsérvala.

7. Si ves que tu mente se distrae, simplemente vuelve a sentir tu respiración.

8. Una buena relajación comienza con enfocarte en la respiración.  Ahora inhala y exhala un poco más lentamente y con un ritmo regular.  Nunca fuerces.  Aunque estés dirigiendo tu respiración hazlo sin forzar, amablemente.

9. Después de unas inhalaciones y exhalaciones más lentas observa esa pausa que se da al final de la exhalación, justo antes de inhalar.  Observa las sensaciones de tu cuerpo durante esa pausa (no la alargues, deja que sea natural).  En ella es cuando la relajación es más profunda.

10. Finalmente deja de intervenir en la respiración, deja que se haga de forma natural (no profunda), y observa cómo te sientes.

…Una buena relajación comienza con enfocarse en la respiración.

 

VER ARTÍCULO COMPLET:  Vía TECNICAS DE RESPIRACIÓN.COM

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