Ejemplos y beneficios de la respiraci├│n consciente

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La respiraci├│n es necesaria para que nuestro cuerpo se oxigene y funcione. Pasamos el d├şa respirando y apenas somos conscientes de ello.

La respiraci├│n consciente es la clave para unir nuestro cuerpo y nuestra mente, para llevar el ox├şgeno a todas las partes de nuestro cuerpo y relajar todo el organismo. Por esto mismo es tambi├ęn uno de los pilares del yoga y de la meditaci├│n.

­čžśÔÇŹÔÖÇ´ŞĆ Inspirar, espirar, sabiendo que inspiramos y espiramos.

El ser humano respira┬áentre trece y dieciocho veces por minuto. Nadie nos ha ense├▒ado, es lo primero que hacemos al nacer y lo ├║ltimo que haremos. Durante todo el d├şa nuestro cuerpo realiza autom├íticamente la funci├│n de la respiraci├│n, sin que nosotros tengamos que hacer nada.

La respiraci├│n es un proceso indispensable para la vida, que suministra ox├şgeno constantemente a todas las c├ęlulas que forman nuestro organismo. Este proceso se repite en todos los seres vivos de diferentes maneras, ya sea a trav├ęs de la piel o de branquias.┬áIncluidos los microorganismos realizan un tipo de respiraci├│n llamada anaerobia en la que el ox├şgeno no es el protagonista, pero siempre existe alg├║n tipo de intercambio de permite la vida.

Respirar es vivir y aunque lo hagamos involuntariamente, s├ş que es cierto que la respiraci├│n, adem├ís de ocuparse de mantenernos vivos, interviene de diferentes maneras en nuestra vida diaria y cambia con nuestros estados emocionales: m├ís r├ípida y arr├ştmica cuando tenemos miedo o estamos enfadados, y m├ís fluida y ligera cuando estamos tranquilos.

Aunque a veces no nos demos cuenta, la relaci├│n entre nuestro ritmo respiratorio y nuestros estados de consciencia es obvia y nos acompa├▒a durante todo el d├şa, y tambi├ęn durante la noche. Este ritmo tambi├ęn var├şa seg├║n la actividad que estemos realizando: si estamos realizando un trabajo que requiere concentraci├│n o ejecutando una acci├│n complicada, que exija cierta habilidad manual o f├şsica, nuestra respiraci├│n ser├í autom├íticamente pausada, ya que las acciones que exigen un poco de cuidado, concentraci├│n o entra├▒an cierta dificultad implican una respiraci├│n pausada.┬áLa fijaci├│n de la atenci├│n depende de una respiraci├│n lenta.

┬┐Cu├índo se acelera nuestra respiraci├│n? Cuando estamos realizando un gran esfuerzo f├şsico y nuestras c├ęlulas necesitan m├ís ox├şgeno, cuando estamos nerviosos o enfadados, o muy enfadados, la respiraci├│n y el pulso se disparan.┬áEsto tiene con ver con las reacciones qu├şmicas que se producen en nuestro organismo: el miedo o el estr├ęs son una reacci├│n de nuestro cuerpo para activarlo y escapar o defendernos.┬áSe trata de mecanismos que tambi├ęn nos ayudan a mantenernos vivos.

­čžśÔÇŹÔÖÇ´ŞĆ Escucha a tu cuerpo

La respiraci├│n es el puente que une nuestro cuerpo y nuestra mente. Como acabamos de ver, nuestros ritmos est├ín ├şntimamente ligados a nuestros estados an├şmicos y con(s)ciencia. Al dormir la respiraci├│n es lenta y regular, al estar tranquilos tambi├ęn lo es, cuando estamos enfadados o nerviosos, esta se acelera, casi siempre de manera inconsciente.

La respiraci├│n es el puente que une nuestro cuerpo y nuestra mente

D├ęmosle la vuelta a todo esto. Si nuestros estados an├şmicos van acompa├▒ados de un tipo de respiraci├│n, podremos modelarlos a trav├ęs de ella. De esto se trata la respiraci├│n consciente, de prestar atenci├│n a esta funci├│n tan b├ísica, fundamental e imprescindible en nuestras vidas.

Esta idea se ha repetido en todas las culturas alrededor del mundo, y casi siempre se ha ligado el concepto de respiraci├│n al esp├şritu, al alma, a conceptos tal vez demasiado m├şsticos para el tipo de vida que llevamos actualmente. Pero la respiraci├│n consciente simplemente se trata de eso, de tomar conciencia de c├│mo act├║a esta funci├│n vital en nosotros, de controlar la entrada y salida de aire de nuestro cuerpo.

Detener la atención de todo lo que está a nuestro alrededor para prestar atención al aire que entra y sale de nuestro cuerpo, a controlar su entrada, su alcance y su efecto. Parece fácil, pero no lo es: ¿alguna vez has probado a realizar cinco inspiraciones y espiraciones sin perder el hilo de lo que estás haciendo? ¿alguna vez has notado cómo se coordina la inspiración y la espiración con los esfuerzos que realizas? Expulsar el aire facilita realizar un movimiento que exige fuerza.

Una cosa tan simple aparentemente puede tener efectos muy beneficiosos sobre nuestro organismo. Es además, una forma de aprender a concentrarnos, a relajarnos y a llegar al estado de atención plena.

­čžśÔÇŹÔÖÇ´ŞĆ La respiraci├│n consciente nos ayuda a modular emociones y a sentirnos mejor

Afortunadamente, con práctica podremos llegar a controlar esta función tan importante y que sea nuestra mejor aliada a la hora de modular emociones y de sentirnos mejor. Al fin y al cabo, las cosas más sencillas son las más importantes, y lo mejor de todo es que suelen estar al alcance de nuestra mano.

Aprende a conocerte a trav├ęs de la respiraci├│n

Existen tres tipos de respiraci├│n seg├║n la parte de los pulmones que activemos –abdominal, tor├ícica y clavicular– y numerosos ejercicios de respiraci├│n consciente. Casi tantos como personas, nos podemos atrever a decir. Para comenzar puedes probar estos tres tipos de respiraciones para conocer el efecto que tiene sobre t├ş. Te recomendamos que te tumbes c├│modamente, o te coloques en la posici├│n en que m├ís c├│modo y natural te sientas.

La respiración abdominal o diafragmática es la más natural e instintiva. El aire ocupa la parte alta, baja y media de los pulmones, y ayuda a oxigenar los pulmones. Para practicarla, puedes colocar las manos en tu abdomen y dirigir el aire que inspiras con la intención de empujar tus manos hacia arriba. Dicen que practicar esta respiración proporciona un buen masaje a nuestros órganos abdominales.

Con la respiración torácica, el aire ocupa la parte alta y media de los pulmones y ensancha la caja torácica. Cuando la practicamos el pecho se eleva y sentimos como los pulmones se inflan y se desinflan.

La┬árespiraci├│n clavicular┬áes aquella en la que el aire solamente activa la parte m├ís alta de los pulmones, y se suele dar en situaciones de ansiedad o tensi├│n. Entra menos aire en nuestros pulmones, y si la practicamos notaremos c├│mo se elevan nuestras clav├şculas.

Conocerte a trav├ęs de la respiraci├│n

­čžśÔÇŹÔÖÇ´ŞĆ La respiraci├│n es la base de muchas actividades f├şsicas

Solamente con hacer ejercicios para descubrir c├│mo funciona nuestro cuerpo con estos tipos de respiraci├│n, conoceremos mejor c├│mo funcionamos y c├│mo nos hace sentir. Con la pr├íctica podremos modular estas respiraciones con m├ís facilidad y controlarlas sentados e incluso caminando. Son la base de muchas actividades f├şsicas como el deporte e incluso el canto.

Quienes practican yoga, en especial┬áyoga kundalini, sabr├ín que existen muchas t├ęcnicas de respiraci├│n, los┬ápranayamas, que ayudan a purificar la energ├şa del cuerpo. El control del prana, la energ├şa vital tiene diferentes efectos en nuestro cuerpo y tambi├ęn en nuestro bienestar. Consta de tres partes: inspiraci├│n, retenci├│n y espiraci├│n.

Existen numerosas escuelas, numerosas t├ęcnicas y diversas filosof├şas y creencias sobre la respiraci├│n consciente, pero para empezar a descubrir nuestra respiraci├│n, solamente necesitas un lugar tranquilo y tu total concentraci├│n durante diez minutos. Practica y escucha a tu respiraci├│n, te ayudar├í a conocerte mejor a ti mismo y a sentirte mejor.┬áDiez minutos parecen poco tiempo, pero pronto notar├ís c├│mo tu respiraci├│n y t├║ lleg├íis a una relajante conexi├│n.

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