Info, news e approfondimenti sullo stress lavoro correlato

Respirazione antistress

Facile esercizio di respirazione e meditazione basata sul controllo volontario del respiro che porterà ad avere un livello di rilassamento totale.
L’obiettivo è quello, magari dopo una giornata di lavoro particolarmente stressante, di raggiungere una certa tranquillità, arrivando anche a perdere, con la pratica, la cognizione del tempo: non c’è alcun vincolo.

Cercate un luogo adatto, potete fare l’esercizio sia al parco all’aria aperta sia in ufficio quasi come a voler esorcizzare il posto causa, spesso, di tanto stress.

Posizione
: seduti con la schiena dritta, verticale, spina dorsale perpendicolare al terreno, magari, per aiutarvi, sedetevi sul bordo della seduta scelta, appoggiate le mani sulle gambe e la testa dritta in linea con la spina dorsale.

Movimento
: Inclinate, mantenendo la schiena dritta, il busto leggermente in avanti. Dovreste cercare di raggiungere questa posizione rilassando tutto il resto del corpo. Come sempre dovrebbe essere, per rilassare il corpo bisogna liberare la mente, quindi: immaginate di avere la testa appesa al soffitto da un cavo invisibile, ipotizzate che la spina dorsale si solidifichi in questa posizione. Bacino, schiena e testa devono diventare un tutt’uno sorretto dalla spina dorsale dritta. Trovata la posizione mantenetela e concentratevi sul respiro, passate dal vostro modo di respirare abituale a quest’altro che possiamo considerare in 3 fasi, oltre a inspirazione ed espirazione, avrete infatti una fase di trattenuta.

Dopo aver espirato alla vostra solita maniera ricominciate il ciclo inalando dal naso riempiendo prima il ventre, piano e lentamente, e iniziate a contare. Una conta lenta dovrebbe riuscire a farvi riempire i polmoni lentamente in circa 10 secondi. Ora trattenete il fiato contando di fino a 10 o comunque fino allo stesso numero di secondi che avete impiegato per riempire i polmoni. Al 10 iniziate a svuotare d’aria i polmoni, sempre lentamente e sempre dal naso, per fare in modo che anche l’espirazione avvenga in 10 secondi.

Finito il primo ciclo andate avanti così, l’importante è che abbiate l’accortezza di mantenere sempre lo stesso tempo per tutte e tre le fasi, soprattutto se deciderete di allungarle.
Dopo i primi 10 cicli iniziate a visualizzare, ad esempio, il calmarsi delle onde sul mare davanti a voi, fino a diventare lentamente sempre più calmo, piatto.
I pensieri non saranno un più un problema ed è un ottimo sistema per combattere gli effetti dello stress.

Torna a Stress e Sport

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