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¡ATENCIÓN AL DATO! 5 PASOS PARA LIBERAR EL ESTRÉS.

4 minutos de lectura

El estrés es algo común, se genera por muchos factores días llenos de trabajos, problemas en el hogar, algún tipo de afección física, malas rutinas al momento de dormir y cualquier tipo de problema que afecte la estabilidad emocional, la relajación y sobre todo la tranquilidad mental que es importante mantener a lo largo de la vida para llevar una vida más plena y saludable.

Hoy te mostraremos una serie de rutinas que servirán para deshacerte de todos esas molestias que pueden ser causadas por el estrés y que sin darte cuenta pueden otorgar a tu vida un sin fin de inconvenientes al futuro. Es importante recordar que estas prácticas generan mejor resultado si se practican más de una vez por semana para logar el efecto esperado.

Recuerda la relajación y la respiración van de la mano, estas claves son esenciales al momento de  general cambios en tu cuerpo, el estrés perjudica la forma en la que respiramos y es importante entender que al momento de enojarse los pulmones trabajan más para hacer que el aire ingrese, por esta razón te sientes agitado, modular la forma en la que respiramos ayuda a relajarnos y de esta manera podemos conseguir que nuestro cuerpo se sienta cada vez mejor.

Algunas técnicas de respiración son

Respiración equitativa o Sama Vritti

Inhala por la nariz contando hasta cuatro y exhala también por la nariz contando hasta cuatro. Eso sería lo básico. Una vez que hayas practicado varias veces puedes seguir contando hasta cinco, seis o diez. El objetivo es que calmes tu sistema nervioso, aumentes la concentración y reduzcas el estrés. Es una técnica muy efectiva para hacer antes de dormir

Respiración abdominal

Coloca una mano encima de tu pecho y otra en el abdomen. Al respirar fíjate que el diafragma se infle con el aire suficiente como para ensanchar los pulmones al máximo. Realiza entre 6 a 10 respiraciones lentas por minuto. Repite todos los días y verás que cambiará tu estado general. Además es bueno para mejorar la presión sanguínea y cardíaca. Funciona mejor antes de un evento importante como ser un examen, la boda o una reunión de negocios.

Respiración alternada por las fosas nasales o Nadi Shodhana

Este ejercicio de respiración, según indican los que practican yoga, trae calma y balancea el cuerpo, uniendo las regiones del cerebro. Comienza con una postura cómoda para ti como ser la de meditación (flor de loto). Coloca el pulgar derecho en la fosa nasal derecha, ejerciendo cierta presión, pero no demasiada. Respira profundamente. Mantén el aire en los pulmones y cambia el orificio nasal tapado, para poder exhalar por la derecha. Esto funciona a la perfección en aquellos momentos en los que se necesita estar concentrado y calmado. Además, permite sentirse más despiertos o enérgicos y calmar dolores de cabeza.

Relajación progresiva

Es excelente para evitar tensiones en todo el cuerpo. Cierra los ojos y concéntrate en tensionar y luego relajar los músculos, en grupos de dos o tres segundos. Comienza por los dedos de los pies, los tobillos, las piernas, las rodillas, los muslos, sigue por los glúteos, las manos, los brazos, la espalda, el pecho, el cuello, la mandíbula y termina en la cabeza. Para cada grupo, realiza una inspiración pausada y profunda, contando hasta cinco. Funciona en cualquier lugar, pero se aconseja en casa. Ten cuidado si empiezas a sentirte mareado por la hiperventilación.

Respiración completa

Se aconseja hacerlo de pie, sobre una colchoneta o manta, descalzo o en calcetines, con ropa cómoda y que no ajuste demasiado. Inhala aire por la nariz de forma bien profunda, de manera tal que se hinche el abdomen y se expanda la caja torácica. También se deben elevar un poco los hombros y para ayudarte un poco más, ponte de puntillas. Mantén unos segundos el aire en los pulmones y luego exhala lentamente, “desarmando” la postura, es decir, bajando las plantas de los pies, los hombros y deshinchando el abdomen.

Yismar Rodríguez/Notizulia

 

 

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