Respirer est tellement « normal » qu’on n’y prête pas toujours attention. Et pourtant, une bonne respiration est essentielle pour la santé, aussi bien mentale que physique. Découvrez ces petits exercices très simples à faire au quotidien.
La façon dont vous respirez affecte fortement les activités chimiques et physiologiques de votre corps. Et une mauvaise respiration peut donc avoir des conséquences non négligeables. Régulée par le système nerveux autonome, l’inhalation d’oxygène est en effet un processus inconscient.
Étape 1 : Mettez-vous à l’aise
Adoptez une posture de méditation : assis, allongé.e, selon ce qui est le plus confortable pour vous. Assurez-vous que vous pouvez dilater vos poumons librement sans ressentir de constriction.
Étape 2 : 30 à 40 respirations profondes
Fermez les yeux et essayez de vider votre esprit. Soyez conscient de votre respiration et essayez de vous y connecter pleinement. Inspirez profondément par le nez ou la bouche et expirez sans forcer par la bouche. Inspirez complètement par le ventre, puis la poitrine, puis relâchez sans forcer. Répétez cette opération 30 à 40 fois en rafales courtes et puissantes. Vous pouvez ressentir des étourdissements et des sensations de picotements dans les doigts et les pieds. Ces effets secondaires sont totalement inoffensifs et normaux.
Étape 3 : La rétention
Après la dernière expiration, inspirez une dernière fois, aussi profondément que possible. Ensuite, laissez l’air sortir et arrêtez de respirer. Tenez jusqu’à ce que vous ressentiez à nouveau l’envie de respirer.
Étape 4 : Respiration de récupération
Lorsque vous ressentez à nouveau le besoin de respirer, inspirez une grande fois pour remplir vos poumons. Sentez votre ventre et votre poitrine se gonfler. Lorsque vous êtes à pleine capacité, retenez votre souffle pendant environ 15 secondes, puis relâchez. Cela termine le premier tour. Ce cycle peut être répété 3 à 4 fois sans intervalle. Après avoir terminé l’exercice de respiration, prenez votre temps pour vous prélasser dans le bonheur. Cet état de calme est très propice à la méditation, n’hésitez pas à combiner les deux.
Au final, il est recommandé de pratiquer la respiration juste après le réveil ou avant un repas. Asseyez-vous ou allongez-vous toujours avant de pratiquer les techniques de respiration, coupez votre portable et laissez vous guider.
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