{"id":9584,"date":"2022-01-18T07:57:29","date_gmt":"2022-01-18T07:57:29","guid":{"rendered":"https:\/\/centreinsight.es\/tot-sobre-la-respiracio-abdominal-diafragmatica-2\/"},"modified":"2022-01-18T07:57:29","modified_gmt":"2022-01-18T07:57:29","slug":"tot-sobre-la-respiracio-abdominal-diafragmatica-2","status":"publish","type":"post","link":"https:\/\/www.centreinsight.es\/ca\/blog\/tot-sobre-la-respiracio-abdominal-diafragmatica-2\/","title":{"rendered":"Tot sobre la respiraci\u00f3 abdominal diafragm\u00e0tica"},"content":{"rendered":"

En psicologia es fan servir diferents t\u00e8cniques de relaxaci\u00f3<\/strong> durant la intervenci\u00f3. Aquestes, formen part del pla d’intervenci\u00f3 en diferents tractaments, s\u00f3n especialment importants per disminuir l’ansietat i fins i tot la depressi\u00f3,<\/strong> ja que aquestes solen estar relacionades. La t\u00e8cnica de respiraci\u00f3 abdominal diafragm\u00e0tica lenta<\/strong> \u00e9s una t\u00e8cnica senzilla que no requereix tant entrenament com per exemple la t\u00e8cnica de relaxaci\u00f3 de Jacobson<\/strong> .<\/p>\n

Quins s\u00f3n els beneficis de la respiraci\u00f3 diafragm\u00e0tica?<\/h2>\n

Hi ha una relaci\u00f3 important entre la nostra respiraci\u00f3 i l’ansietat que patim<\/strong> , vegem el perqu\u00e8 de forma senzilla: quan estem alterats i ansiosos, la nostra respiraci\u00f3 es veu 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 es comen\u00e7a a alterar ia tornar-se agitada, podem baixar els nostres nivells d’ansietat utilitzant la respiraci\u00f3 abdominal diafragm\u00e0tica<\/strong> , ja que la relaxaci\u00f3 i l’ansietat s\u00f3n incompatibles. 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. Vegeu altres consells i t\u00e8cniques per reduir l’ansietat.<\/a><\/p>\n

\"respiraci\u00f3<\/p>\n

Com aprendre a respirar amb el diafragma?<\/h2>\n

Com tota t\u00e8cnica de relaxaci\u00f3, aprendre a respirar amb el diafragma<\/strong> requereix un entrenament i uns passos a fer. Tot i que aquesta t\u00e8cnica requereix menys aprenentatge que altres, l’hem de practicar cada dia almenys durant 10 minuts amb els passos que exposarem a continuaci\u00f3. Si necessiteu ajuda per controlar l’ansietat, contacteu amb nosaltres.<\/a><\/p>\n

Com treballar amb la respiraci\u00f3, com respirar per controlar l’ansietat?<\/h2>\n

La t\u00e8cnica requereix<\/strong> de 4 passos<\/strong> . Hem de comen\u00e7ar buscant un lloc tranquil on no hi hagi soroll excessiu per poder estar relaxats i notar els beneficis de la respiraci\u00f3 diafragm\u00e0tica<\/strong> . Necessitem tamb\u00e9 estar en un lloc c\u00f2modes i preveient que no ens molestaran mentre fem els exercicis diafragm\u00e0tics.<\/strong> \u00c9s possible que mentre fem la relaxaci\u00f3 sentim que els nostres pensaments s’allunyen del que estem fent i ens costi concentrar-nos. Aquesta sensaci\u00f3 \u00e9s habitual, no us preocupeu i continueu fent l’exercici.<\/p>\n

El primer pas consisteix a centrar-nos en la nostra pr\u00f2pia respiraci\u00f3<\/strong> , hem d’imaginar el recorregut que fa servir l’aire entrant pel nas, arribant als nostres pulmons i tornant a sortir pel nas. Posteriorment imaginem que dirigim l’aire cap a la part baixa dels nostres pulmons<\/strong> , respirant de forma normal sense for\u00e7ar-la, podrem dedicar-hi uns 3 minuts.<\/p>\n

\"respiraci\u00f3<\/p>\n

En el segon pas de l’exercici diafragm\u00e0tic omplirem d’aire la part inferior dels nostres pulmons<\/strong> a cada inspiraci\u00f3, notant que s’infla la part superior de sobre del nostre melic<\/strong> , si ho estem fent b\u00e9, les nostres espatlles no es mouran, si no \u00e9s aix\u00ed, hem de continuar practicant fins aconseguir-ho. Despr\u00e9s d’omplir la part inferior dels nostres pulmons procedirem a omplir d’aire la part mitjana dels nostres pulmons<\/strong> , deixant anar posteriorment l’aire pel nostre nas.<\/p>\n

Al tercer pas, hem de seguir omplint d’aire la part inferior dels nostres pulmons, despr\u00e9s la part mitjana i posteriorment omplim d’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 les nostres espatlles. Un cop fet aix\u00f2, deixem que l’aire surti pel nostre nas de manera tranquil\u00b7la.<\/p>\n

A la quarta i \u00faltima 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, abans de deixar anar l’aire lliurement retenim l’aire i la respiraci\u00f3 un segon<\/strong> , per despr\u00e9s deixar anar l’aire dels nostres pulmons de forma relaxada.<\/p>\n

Com es pot respirar per controlar l’ansietat?<\/h2>\n

Per acabar, resumim les fases d’una bona respiraci\u00f3 abdominal diafragm\u00e0tica per controlar l’ansietat:<\/p>\n

Primera fase: omplir d’aire la part baixa dels pulmons.<\/p>\n

Segona fase: omplir d’aire la part baixa i mitja dels pulmons.<\/p>\n

Tercera Fase: omplir daire la part baixa, mitjana i alta dels pulmons.<\/p>\n

Quarta Fase: respiraci\u00f3 amb totes les fases anteriors a l’ordre establert i aguantar la respiraci\u00f3 un segon abans d’expulsar l’aire.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

En psicologia es fan servir diferents t\u00e8cniques de relaxaci\u00f3 durant la intervenci\u00f3. Aquestes, formen part del pla d’intervenci\u00f3 en diferents tractaments, s\u00f3n especialment importants per disminuir l’ansietat i fins i tot la depressi\u00f3, ja que aquestes solen estar relacionades. La t\u00e8cnica de respiraci\u00f3 abdominal diafragm\u00e0tica lenta \u00e9s una t\u00e8cnica senzilla que no requereix tant entrenament…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[261],"tags":[262],"class_list":["post-9584","post","type-post","status-publish","format-standard","hentry","category-benestar-emocional-ca-2","tag-cast-ca"],"yoast_head":"\nRespiraci\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 nombrosos beneficis entre els quals es troben aprendre a controlar l'ansietat i la depressi\u00f3. 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