\u0218i totu\u0219i, aproape niciodat\u0103 nu ne oprim s\u0103 \u00eenv\u0103\u021b\u0103m cum respir\u0103m.<\/span><\/p>\r\n\r\n
O experien\u021b\u0103 pe p\u00e2rtie<\/h3>\r\n
Sunt la ski, a 4-a zi. Vremea e serioas\u0103, de iarn\u0103. \u00cencep s\u0103 schiez pe o p\u00e2rtie de dificultate medie, dar care m\u0103 stimuleaz\u0103 destul de mult: zone denivelate, mul\u021bi \u00eencep\u0103tori haotici, cea\u021b\u0103 \u0219i z\u0103pad\u0103 abundent\u0103 care se pune pe ochelarii mei.<\/span><\/p>\r\n M\u0103 opresc pe la jum\u0103tatea p\u00e2rtiei s\u0103-mi trag sufletul \u0219i sesizez c\u0103 g\u00e2f\u00e2i.<\/span><\/p>\r\n Imediat realizez c\u0103 din cauza adrenalinei am schiat cu gura deschis\u0103.<\/span><\/p>\r\n \u00cen via\u021ba de zi cu zi nu fac niciodat\u0103 asta (excep\u021bie fac doar tehnicile speciale de respira\u021bie care necesit\u0103 respira\u021bie activ\u0103), \u00eens\u0103 aici, fiind pus\u0103 fa\u021b\u0103 \u00een fa\u021b\u0103 cu factori noi, cu care nu m-am mai \u00eent\u00e2lnit, aten\u021bia mea s-a dus \u00een alt\u0103 parte \u0219i, incon\u0219tient, am \u00eenceput s\u0103 respir pe gur\u0103.<\/span><\/p>\r\n \u0218i este tare obositor.<\/span><\/p>\r\n A\u0219a am sim\u021bit din toat\u0103 fiin\u021ba mea s\u0103 \u00eencep s\u0103 dau mai departe experien\u021bele mele \u0219i informa\u021biile pe care le am pe acest subiect, pentru ca ele s\u0103 ajung\u0103 la c\u00e2t mai mul\u021bi oameni.<\/span> \u2764\ufe0f<\/p>\r\n\r\n Respira\u021bia este singura func\u021bie vital\u0103 care este \u00een acela\u0219i timp automat\u0103 \u0219i voluntar\u0103.<\/span><\/p>\r\n Ea face leg\u0103tura dintre:<\/span><\/p>\r\n\r\n corp \u0219i minte<\/span><\/p>\r\n<\/li>\r\n \t fiziologie \u0219i emo\u021bii<\/span><\/p>\r\n<\/li>\r\n \t sistemul nervos \u0219i starea noastr\u0103 interioar\u0103<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Dincolo de faptul c\u0103 ne \u021bine \u00een via\u021b\u0103, felul \u00een care respir\u0103m influen\u021beaz\u0103:<\/span><\/p>\r\n\r\n nivelul de energie<\/span><\/p>\r\n<\/li>\r\n \t capacitatea de concentrare<\/span><\/p>\r\n<\/li>\r\n \t echilibrul emo\u021bional<\/span><\/p>\r\n<\/li>\r\n \t calitatea somnului<\/span><\/p>\r\n<\/li>\r\n \t s\u0103n\u0103tatea cardiovascular\u0103<\/span><\/p>\r\n<\/li>\r\n \t inflama\u021bia din corp<\/span><\/p>\r\n<\/li>\r\n \t longevitatea<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Respira\u021bia nu este doar un proces biologic.<\/span> \u00cen ultimii ani, cercet\u0103rile medicale au \u00eenceput s\u0103 studieze \u00een profunzime impactul respira\u021biei con\u0219tiente asupra s\u0103n\u0103t\u0103\u021bii.<\/span><\/p>\r\n Un studiu publicat \u00een 2017 \u00een Frontiers in Psychology<\/em> a ar\u0103tat c\u0103 respira\u021bia lent\u0103 \u0219i controlat\u0103 activeaz\u0103 sistemul nervos parasimpatic (responsabil cu relaxarea \u0219i regenerarea), reduc\u00e2nd nivelul de cortizol \u0219i \u00eembun\u0103t\u0103\u021bind variabilitatea ritmului cardiac (HRV) \u2014 un indicator important al rezilien\u021bei \u0219i longevit\u0103\u021bii.<\/span><\/p>\r\n Cercet\u0103rile de la Stanford University, conduse de echipa neurologului Mark Krasnow, au identificat o leg\u0103tur\u0103 direct\u0103 \u00eentre ritmul respira\u021biei \u0219i zonele cerebrale implicate \u00een stres \u0219i stare de alert\u0103. Practic, respira\u021bia influen\u021beaz\u0103 direct activitatea creierului.<\/span><\/p>\r\n Un alt studiu publicat \u00een Journal of Neurophysiology<\/em> (2018) a demonstrat c\u0103 respira\u021bia con\u0219tient\u0103 poate modifica activitatea re\u021belelor neuronale implicate \u00een reglarea emo\u021bional\u0103.<\/span><\/p>\r\n Cu alte cuvinte:<\/span><\/p>\r\n\r\n Respira\u021bia nu doar reflect\u0103 starea noastr\u0103 \u2014 o poate transforma.<\/strong><\/p>\r\n<\/blockquote>\r\n Sistemul nervos autonom are dou\u0103 ramuri principale:<\/span><\/p>\r\n\r\n Sistemul nervos simpatic<\/strong> \u2013 responsabil cu reac\u021bia \u201elupt\u0103 sau fugi\u201d<\/span><\/p>\r\n<\/li>\r\n \t Sistemul nervos parasimpatic<\/strong> \u2013 responsabil cu relaxarea, digestia \u0219i regenerarea<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Respira\u021bia rapid\u0103, superficial\u0103 (mai ales pe gur\u0103) men\u021bine corpul \u00eentr-o stare subtil\u0103 de alert\u0103.<\/span><\/p>\r\n Respira\u021bia lent\u0103, profund\u0103, pe nas, cu expir prelungit:<\/span><\/p>\r\n\r\n scade ritmul cardiac<\/span><\/p>\r\n<\/li>\r\n \t reduce tensiunea arterial\u0103<\/span><\/p>\r\n<\/li>\r\n \t \u00eembun\u0103t\u0103\u021be\u0219te oxigenarea celular\u0103<\/span><\/p>\r\n<\/li>\r\n \t sus\u021bine detoxifierea natural\u0103<\/span><\/p>\r\n<\/li>\r\n \t \u00eembun\u0103t\u0103\u021be\u0219te claritatea mental\u0103<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Modul \u00een care respir\u0103m este un limbaj prin care corpul nostru comunic\u0103 siguran\u021b\u0103 sau pericol.<\/span><\/p>\r\n\r\n Stresul cronic, postura deficitar\u0103, sedentarismul, anxietatea \u0219i traumele emo\u021bionale ne pot modifica tiparul respirator.<\/span><\/p>\r\n Mul\u021bi oameni respir\u0103:<\/span><\/p>\r\n\r\n superficial<\/span><\/p>\r\n<\/li>\r\n \t predominant toracic<\/span><\/p>\r\n<\/li>\r\n \t pe gur\u0103<\/span><\/p>\r\n<\/li>\r\n \t cu frecven\u021b\u0103 crescut\u0103<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Pe termen lung, acest tipar poate contribui la:<\/span><\/p>\r\n\r\n oboseal\u0103 cronic\u0103<\/span><\/p>\r\n<\/li>\r\n \t anxietate<\/span><\/p>\r\n<\/li>\r\n \t tulbur\u0103ri de somn<\/span><\/p>\r\n<\/li>\r\n \t inflama\u021bie<\/span><\/p>\r\n<\/li>\r\n \t sc\u0103derea capacit\u0103\u021bii pulmonare<\/span><\/p>\r\n<\/li>\r\n<\/ul>\r\n Respira\u021bia este un obicei.<\/span> \u00cen tradi\u021biile vechi, respira\u021bia a fost mereu considerat\u0103 puntea dintre corp \u0219i con\u0219tiin\u021b\u0103.<\/span><\/p>\r\n \u00cen yoga, pranayama<\/em> \u00eenseamn\u0103 \u201eexpansiunea energiei vitale prin respira\u021bie\u201d.<\/span><\/p>\r\n Ast\u0103zi, \u0219tiin\u021ba confirm\u0103 ceea ce tradi\u021biile intuiau de mii de ani: respira\u021bia con\u0219tient\u0103 poate regla sistemul nervos, poate sus\u021bine vindecarea emo\u021bional\u0103 \u0219i poate cre\u0219te nivelul de energie.<\/span><\/p>\r\n Practici moderne de breathwork<\/em> sunt folosite \u00een:<\/p>\r\n\r\n psihologie<\/p>\r\n<\/li>\r\n \t terapie a traumei<\/p>\r\n<\/li>\r\n \t optimizare a performan\u021bei<\/p>\r\n<\/li>\r\n \t recuperare emo\u021bional\u0103<\/p>\r\n<\/li>\r\n \t dezvoltare personal\u0103<\/p>\r\n<\/li>\r\n<\/ul>\r\n<\/h2>\r\n
Ce este, de fapt, respira\u021bia?<\/h2>\r\n
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Este un instrument de autoreglare.<\/span><\/p>\r\n\r\n<\/h2>\r\n
Ce spune \u0219tiin\u021ba despre respira\u021bie<\/h2>\r\n
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<\/h2>\r\n
Respira\u021bia \u0219i sistemul nervos<\/h2>\r\n
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<\/h2>\r\n
De ce respir\u0103m gre\u0219it?<\/h2>\r\n
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Iar obiceiurile pot fi re\u00eenv\u0103\u021bate.<\/span><\/p>\r\n\r\n<\/h2>\r\n
Respira\u021bia ca practic\u0103 de transformare<\/h2>\r\n
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