{"id":9581,"date":"2022-01-18T07:55:45","date_gmt":"2022-01-18T07:55:45","guid":{"rendered":"https:\/\/centreinsight.es\/tot-sobre-la-respiracio-abdominal-diafragmatica\/"},"modified":"2022-01-18T07:55:45","modified_gmt":"2022-01-18T07:55:45","slug":"tot-sobre-la-respiracio-abdominal-diafragmatica","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/tot-sobre-la-respiracio-abdominal-diafragmatica\/","title":{"rendered":"Tot sobre la respiraci\u00f3 abdominal diafragm\u00e0tica"},"content":{"rendered":"<p>En psicologia es fan servir diferents <strong>t\u00e8cniques de relaxaci\u00f3 durant la intervenci\u00f3<\/strong> . Aquestes, formen part del pla d&#8217;intervenci\u00f3 en diferents tractaments, s\u00f3n especialment <strong>importants per disminuir l&#8217;ansietat i fins i tot la depressi\u00f3<\/strong> , ja que aquestes acostumen a estar relacionades. <strong>La t\u00e8cnica de respiraci\u00f3 abdominal diafragm\u00e0tica lenta \u00e9s una t\u00e8cnica senzilla<\/strong> que no requereix tant d&#8217;entrenament com per exemple la t\u00e8cnica de relaxaci\u00f3 de Jacobson.<\/p>\n<h2>Quins s\u00f3n els beneficis de la respiraci\u00f3 diafragm\u00e0tica?<\/h2>\n<p>Hi ha una <strong>relaci\u00f3 important entre la nostra respiraci\u00f3 i l&#8217;ansietat que patim<\/strong> , vegem el perqu\u00e8 de forma senzilla: quan estem alterats i ansiosos, la nostra respiraci\u00f3 \u00e9s alterada i agitada, quan ens sentim relaxats i calmats la respiraci\u00f3 \u00e9s lenta i tranquil \u00b7la. Si patim ansietat i la nostra respiraci\u00f3 comen\u00e7a a alterar-se i tornar-se agitada, <strong>podem baixar els nostres nivells d&#8217;ansietat utilitzant la respiraci\u00f3 diafragm\u00e0tica<\/strong> , ja <strong>que la relaxaci\u00f3 i l&#8217;ansietat s\u00f3n incompatibles<\/strong> . Si estem ansiosos i comencem a relaxar-nos, la nostra ansietat parar\u00e0 o disminuir\u00e0 de forma irremeiable. Per tant, amb aquesta t\u00e8cnica tenim un recurs per gestionar aquests moments en qu\u00e8 no podem controlar la nostra ansietat.<\/p>\n<h2>Com aprendre a respirar amb el diafragma?<\/h2>\n<p>Com tota t\u00e8cnica de relaxaci\u00f3, <strong>aprendre a respirar amb el diafragma<\/strong> requereix un entrenament i uns passos a fer. Encara que aquesta t\u00e8cnica requereix menys aprenentatge que altres, <strong>hem de practicar-la cada dia al menys durant 10 minuts amb els passos que exposarem a continuaci\u00f3<\/strong> .<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3550\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/pexels-valeria-ushakova-3094215-200x300.jpg\" alt=\"respiraci\u00f3 abdominal diafragm\u00e0tica\" width=\"200\" height=\"300\"><\/p>\n<h2>Com treballar amb respiraci\u00f3, com respirar per controlar l&#8217;ansietat?<\/h2>\n<p>La t\u00e8cnica requereix 4 passos. Hem de comen\u00e7ar <strong>buscant un lloc tranquil on no hi hagi ruid excessiu per poder estar relaxats<\/strong> . Necessitem tamb\u00e9 estar en un lloc <strong>c\u00f2modes i preveient que no ens molestessin mentre fem els exercicis<\/strong> . \u00c9s possible que mentre fem la relaxaci\u00f3 sentim que els nostres pensaments s&#8217;allunyin del que estem fent i ens costi concentrar-nos, \u00e9s habitual, no et preocupis i continua fent l&#8217;exercici.<\/p>\n<p>El primer pas consisteix a <strong>centrar-nos en la nostra respiraci\u00f3<\/strong> , hem d&#8217;imaginar el recorregut que fa servir l&#8217;aire entrant per nas, arribant als nostres pulmons i tornant a sortir per nas. <strong>Posteriorment imaginem que dirigim l&#8217;aire cap a la part baixa dels nostres pulmons,<\/strong> respirant de manera normal sense for\u00e7ar-la, podrem dedicar-hi uns 3 minuts.<\/p>\n<p>Al segon pas <strong>omplirem d&#8217;aire la part inferior dels nostres pulmons a cada inspiraci\u00f3<\/strong> , notant que s&#8217;infla la part superior de sobre del nostre melic, si ho estem fent b\u00e9, les nostres espatlles no es mouran, si no \u00e9s aix\u00ed, hem de seguir practicant fins a aconseguir-ho. Despr\u00e9s d&#8217;omplir la part inferior dels nostres pulmons <strong>procedirem a llen\u00e7ar d&#8217;aire la part mitjana dels nostres pulmons<\/strong> , deixant anar posteriorment l&#8217;aire pel nostre nas.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3549\" src=\"https:\/\/www.centreinsight.es\/wp-content\/uploads\/pexels-pnw-production-8981327-201x300.jpg\" alt=\"respiraci\u00f3 abdominal diafragm\u00e0tica\" width=\"201\" height=\"300\"><\/p>\n<p>Al tercer pas, hem de seguir omplint d&#8217;aire la part inferior dels nostres pulmons, despr\u00e9s la part mitjana i posteriorment <strong>omplim d&#8217;aire la part superior dels nostres pulmons<\/strong> . Si ho fem b\u00e9, notarem que a la part final de la respiraci\u00f3 es mouran els nostres espatlles. Un cop fet aix\u00f2, deixem que l&#8217;aire surti per nosaltres de manera tranquil\u00b7la.<\/p>\n<p>A la quarta i <strong>darrera fase de la respiraci\u00f3 diafragm\u00e0tica lenta<\/strong> , comen\u00e7arem amb les tres anteriors fases, primer omplint la part inferior dels nostres pulmons, despr\u00e9s per la part mitjana i despr\u00e9s per la part alta, <strong>abans de deixar anar l&#8217;aire lliurement retenim l aire i la respiraci\u00f3 un segon, per despr\u00e9s deixar anar l&#8217;aire dels nostres pulmons de forma relaxada.<\/strong><\/p>\n<h2>Com respirar per controlar l&#8217;ansietat?<\/h2>\n<p>Per acabar, recordem les fases per aconseguir una <strong>bona respiraci\u00f3 abdominal diafragm\u00e0tica:<\/strong><\/p>\n<p>Part 1: emplenar d&#8217;aire la part baixa dels pulmons.<\/p>\n<p>Part 2: emplenar d&#8217;aire la part baixa i mitjana dels pulmons.<\/p>\n<p>Part 3: emplenar d&#8217;aire la part baixa, mitjana i alta dels pulmons.<\/p>\n<p>Part 4: respiraci\u00f3 amb totes les fases anteriors a l&#8217;ordre establert i aguantar la respiraci\u00f3 un segon abans d&#8217;expulsar l&#8217;aire.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En psicologia es fan servir diferents t\u00e8cniques de relaxaci\u00f3 durant la intervenci\u00f3 . Aquestes, formen part del pla d&#8217;intervenci\u00f3 en diferents tractaments, s\u00f3n especialment importants per disminuir l&#8217;ansietat i fins i tot la depressi\u00f3 , ja que aquestes acostumen a estar relacionades. La t\u00e8cnica de respiraci\u00f3 abdominal diafragm\u00e0tica lenta \u00e9s una t\u00e8cnica senzilla que no&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[263],"tags":[265],"class_list":["post-9581","post","type-post","status-publish","format-standard","hentry","category-benestar-emocional-ca-3","tag-cat-ca-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Respiraci\u00f3 diafragm\u00e0tica: Qu\u00e8 \u00e9s i com fer-la | InSight<\/title>\n<meta name=\"description\" content=\"La respiraci\u00f3 abdominal diafragm\u00e0tica t\u00e9 molts beneficis entre els quals trobem aprendre a controlar l&#039;ansietat o la depressi\u00f3. 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