Controlar a Respiração

Qual a importância da respiração para o nosso desempenho mental e físico?

A respiração é responsável por manter o bom funcionamento de todo o nosso corpo e interfere diretamente no nosso bem-estar, melhoria da digestão, eliminação de toxinas, equilíbrio das funções orgânicas, combate a ansiedade e a obesidade, e assim por diante.

O  ritmo da respiração está conectado com a nossa consciência, suas funções e estados.

Respirar lentamente ajuda a acalmar, relaxar o organismo e diminuir a frequência cardíaca, estimula as funções mentais, traz foco para a mente, controla as suas respostas físicas e melhora o desempenho quando você está sob pressão.

Disfunções respiratórias geram instabilidade psíquica e dispersão mental.

 

A solução para ter saúde, relaxamento, diminuição da frequência cardíaca, desempenho das funções mentais,  depende do seu “respirar consciente” – saber  controlar modo como você respira.

Como respiramos?

A respiração é composta de inspiração e expiração.

A inspiração disponibiliza o oxigênio que será utilizado pelas células para a produção de energia e a expiração  retira o gás carbônico resultante do metabolismo celular.

O “processo de respiração” é uma ação conjunta de músculos intercostais e do diafragma, que permitem a entrada e a saída do ar.

A respiração ideal acontece quando todo o pulmão é preenchido pelo ar e, quando isso acontece, há a movimentação do diafragma, que projeta ligeiramente a barriga.

Quais as principais causas de disfunções na respiração?

Apesar de o ato de respirar ser algo automático para o ser humano, ele também muda de acordo com manias e com o estado psicológico da pessoa.

A ansiedade, nervosismo e estresse e o fato da grande maioria das pessoa terem se acostumado a respirar de forma errada, seja inspirando menos ar do que poderia, seja puxando o ar pela boca, são as principais causas das disfunções respiratórias.

Se você é como a maioria das pessoas, seu padrão de respiração provavelmente tem alguns problemas como, por exemplo, respiração acelerada, curta, forçada, respiração no peito ou prender a respiração.

Quais as consequências da má respiração?

Todo o processo no organismo depende de oxigênio, qualquer disfunção no processo respiratório resulta em queda de desempenho físico e mental.

Um padrão de respiração disfuncional resulta em um corpo tenso e níveis muito mais elevados de estresse.

  • As vias aéreas ficam mais apertadas e  dificulta que o ar passe da boca para os pulmões; como resultado, seu corpo tem que trabalhar mais e respirar mais rápido.
  • Os vasos sanguíneos se contraem, a pressão arterial aumenta e força o coração a trabalhar mais.
  • Menos energia é produzida já que a disfunção respiratória diminui a capacidade do seu corpo de fornecer oxigênio às células, que ficam estressadas e precisam priorizar a sobrevivência em vez do desenvolvimento;
  • O cérebro, que usa 20% do oxigênio que consumimos; quando há falta de oxigênio, trabalha mais devagar e, como o cérebro regula muitas outras funções do corpo, elas também são afetadas.
  • O coração que bate cerca de 100.000 vezes ao dia, é um enorme consumidor de oxigênio; escassez no fornecimento de oxigênio significa que o coração não pode bombear o sangue com a mesma eficiência. Isso leva a má circulação do sangue e transporte de oxigênio.
  • Os músculos ficam rígidos, tensos e cansados com a falta de oxigênio e tem um efeito negativo no desempenho atlético.

Não é a toa que quando se está nervoso, respira-se mais pela boca; é algo que o próprio organismo faz como mecanismo de defesa, para não faltar ar, e isso prejudica na hora de fazer um bom discurso, cantar, conversar e se conectar com outras pessoas.


Check List para controlar e melhorar a sua respiração

  1. Se conscientizar da importância do controle da sua respiração e os efeitos no seu bem estar, pensamentos e atitudes – obter informação, adquirir saber, aprofundar estudos e investigar.
  2. Fazer exercícios aeróbicos para educar o seu processo respiratório, como andar, correr, nadar, pedalar, dançar, para manter a forma, exercitar a respiração de forma repetitiva e controlada, perceber os efeitos positivos da boa respiração,  combater a rigidez e falta de elasticidade do pulmão e “aprender a respirar”.
  3. Treinar a respiração diafragmática deliberadamente (com intenção) com frequência e várias vezes ao dia – respirar profundamente, expandindo o diafragma e levando o ar rico em oxigênio até os pulmões bem expandidos para aumentar a capacidade volumétrica dos pulmões, oxigenar todo o corpo e cérebro.
  4. Respirar pelo nariz para permitir que o ar seja adequadamente filtrado e evitar respirar pela boca, para não permitir a passagem de impurezas e micro-organismos e não expor nossas vias respiratórias a diversas infecções; manter a língua acomodada no céu da boca sempre que possa, para favorecer a circulação da energia vital dentro do corpo.
  5. Buscar manter a sua postura ereta, para facilitar a respiração diafragmática e se conectar com a sua respiração.
  6. Controlar a sua respiração em momentos de stresse, para ajudar a acalmar, relaxar o organismo e diminuir a frequência cardíaca.
  7. Ganhar o hábito de respirar fundo antes de tomar decisões, ações e reações importantes; isso gera mais oxigênio para o seu cérebro e mente (consciente e sub-consciente); além disso, acrescenta alguns segundos preciosos para controlar atitudes e comportamentos.
  8. Intensificar o controle da respiração antes de uma apresentações ou contatos para gerar um efeito imediato de bem estar, concentração e segurança: 1) respirar profundamente e lentamente, para aliviar a tensão, 2) respirar pelo nariz profunda e lentamente, pausar de 5 segundos e expirar pelo nariz suave e lentamente, de forma mais prolongada possível, 3) inspirar pelo nariz profunda e lentamente, dar uma pausa (6 segundos) e expirar pela boca emitindo um “A” sonoro.


 

Palavras chaves – respiração, inspiração, expiração, respiração pelo diafragma, respiração pelo nariz, respiração pela boca, disfunções respiratórias, respiração acelerada, respiração curta, respiração forçada, respiração centrada no peito, respiração presa, conexão emocional, concentração, confiança, segurança.

Teste seu Conhecimento sobre Respiração

  1. Como respiramos?
  2. Qual a importância do controle da respiração?
  3. Como funciona a respiração diafragmática?
  4. Quais são exemplos de  disfunções respiratórias?
  5. Devemos respirar pelo nariz ou pela boca? Explique a sua resposta.
  6. Quais são as principais causas das deficiências respiratórias?
  7. Quais são as consequências das disfunções respiratórias para as pessoas?
  8. Cite 5 boas práticas para melhorar a qualidade da sua respiração.
  9. Qual a importância da respiração para as suas conexões emocionais?

Saiba mais. Rapport, Olhar, Sorrir, Escutar, Aparência, Inteligência Emocional.

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