{"id":5167,"date":"2020-09-16T07:54:00","date_gmt":"2020-09-16T05:54:00","guid":{"rendered":"https:\/\/jepasseaunaturel.fr\/?p=5167"},"modified":"2020-09-18T17:13:05","modified_gmt":"2020-09-18T15:13:05","slug":"respiration-carree","status":"publish","type":"post","link":"https:\/\/jepasseaunaturel.fr\/respiration-carree\/","title":{"rendered":"La respiration carr\u00e9e, \u00e7a tourne rond !"},"content":{"rendered":"\t\t
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Le confinement a \u00e9t\u00e9 une p\u00e9riode de stress et de perturbations. J\u2019ai donc initi\u00e9 mon mari \u00e0 la respiration carr\u00e9e pour lui permettre d\u2019\u00eatre plus zen et d\u00e9tendu. On peut dire qu\u2019il s\u2019y est mis avec application et que c\u2019\u00e9tait un petit plaisir, chaque jour, sur la terrasse, face \u00e0 la nature, de faire nos petits exercices ensemble.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Mais avant tout, c\u2019est quoi la respiration carr\u00e9e ?<\/strong><\/h6>\n

La respiration carr\u00e9e (samavritti<\/strong>) est \u00e9galement appel\u00e9e \u00ab coh\u00e9rence cardiaque \u00bb. C\u2019est une technique de respiration issue du yoga de la respiration (le pranayama<\/strong>).<\/p>\n

Il s\u2019agit de pratiquer une respiration \u00e9quilibr\u00e9e en temps d\u2019inspiration et en temps d\u2019expiration.<\/p>\n

Cette technique est facile<\/strong> et elle est peut \u00eatre pratiqu\u00e9e par tous, m\u00eame les enfants.<\/strong><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\"Sablier\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le fait de pratiquer<\/strong> la respiration carr\u00e9e r\u00e9guli\u00e8rement, vous permettra de d\u00e9tendre votre corps et votre esprit en quelques minutes, de trouver de l\u2019apaisement et un bien-\u00eatre profond.<\/b><\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Quand et comment pratiquer ?<\/strong><\/h6>\n

L\u2019id\u00e9al et de faire une vingtaine de BRC<\/strong> (Boucle de Respiration Carr\u00e9e) deux ou trois fois dans la journ\u00e9e. Les premiers bienfaits r\u00e9els se ressentent apr\u00e8s un minimum de 10 cycles et il n\u2019est pas n\u00e9cessaire d\u2019en faire plus de 20 par s\u00e9ance.<\/p>\n

A pratiquer de pr\u00e9f\u00e9rence en ext\u00e9rieur pour profiter des bienfaits de la nature, de la brise et du chant des oiseaux Si ce n\u2019est pas possible, un lieu calme et reposant et petite musique de fond fera l\u2019affaire. Vous pouvez pratiquer assis confortablement ou debout c\u2019est comme vous voulez.<\/p>\n

La respiration carr\u00e9e peut se faire n\u2019importe o\u00f9 et \u00e0 tout moment. Mais cette technique est parfaitement efficace avant de dormir.  C\u2019est comme compter les moutons. Si vous avez des difficult\u00e9s \u00e0 vous endormir, cette respiration va permettre \u00e0 votre esprit de se calmer, et vous aidera \u00e0 dormir.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Quels sont les bienfaits de la respiration carr\u00e9e ?<\/strong><\/h6>\n

Les bienfaits reconnus par cette techniques de respiration sont nombreux.<\/strong>
<\/strong><\/p>\n

    \n
  • R\u00e9duit le stress, l\u2019anxi\u00e9t\u00e9 et l\u2019angoisse.<\/li>\n
  • Favorise le sommeil.<\/li>\n
  • Am\u00e9liore l\u2019oxyg\u00e9nation du sang.<\/li>\n
  • Contribue \u00e0 am\u00e9liorer la m\u00e9moire et la concentration<\/i>.<\/li>\n
  • D\u00e9tend l\u2019ensemble du corps et favorise la relaxation.<\/li>\n
  • Permet de lutter contre la d\u00e9pression.<\/li>\n
  • Am\u00e9liore les r\u00e9flexes du syst\u00e8me nerveux.<\/li>\n
  • Entretien les muscles respiratoires et d\u00e9tend  le diaphragme.<\/li>\n
  • Redonne de l\u2019\u00e9nergie.<\/li>\n
  • Permet de mieux g\u00e9rer ses \u00e9motions.<\/li>\n<\/ul>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\t\t\"Relaxation\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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    \n\t\t\t\t\t\t\t\t\t\t\t\t\"Respiration\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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    C\u2019est parti pour votre premi\u00e8re s\u00e9ance.<\/strong><\/h6>\n

    Installez-vous confortablement, debout ou assis, comme vous vous sentez le mieux.
    <\/p>\n

    Pour que ce soit plus facile, vous pouvez visualiser un carr\u00e9, o\u00f9 chaque c\u00f4t\u00e9 serait une \u00e9tape.<\/p>\n

    Pensez bien \u00e0 respirer uniquement par le nez<\/strong>.<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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    Le proc\u00e9d\u00e9 est tr\u00e8s simple :<\/p>\n

      \n
    • Inspirez <\/b>en comptant mentalement jusqu\u2019\u00e0 4<\/strong>. Le ventre se gonfle naturellement.<\/li>\n
    • Bloquez <\/b>en position poumons pleins en comptant mentalement jusqu\u2019\u00e0 4<\/strong>.<\/li>\n
    • Expirez <\/b>en comptant mentalement jusqu\u2019\u00e0 4<\/strong>. Le ventre se d\u00e9gonfle lentement.<\/li>\n
    • Bloquez <\/b>en position poumons vides en comptant mentalement jusqu\u2019\u00e0 4<\/strong>.<\/li>\n
    • Et on recommence le cycle pendant quelques minutes.<\/li>\n<\/ul>\n

      La dur\u00e9e de chaque phase (inspiration, pause, expiration, pause) peut \u00eatre de 4, 5, 6 secondes ou plus selon votre capacit\u00e9 respiratoire.<\/p>\n

      Il faut toujours r\u00e9aliser cet exercice de mani\u00e8re fluide. Ne vous forcez pas et ne vous mettez pas difficult\u00e9. Au d\u00e9but, le rythme ne sera pas r\u00e9gulier, mais par la suite, votre respiration deviendra naturelle.<\/p>\n

      Le fait de compter permet d\u2019\u00eatre pr\u00e9sent \u00e0 sa respiration et d\u2019avoir un rythme respiratoire r\u00e9gulier.<\/p>\n

      Et n\u2019oubliez pas, la respiration est vitale et joue un r\u00f4le essentiel dans le bien-\u00eatre.<\/b><\/p>\n

      Alors, on respire ?
      <\/p>\n

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

      Le confinement a \u00e9t\u00e9 une p\u00e9riode de stress et de perturbations. 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