Il respiro

Perché respiri?

Respiri per restare in vita. Per vivere!

Il respiro è un processo naturale. Inspiri ossigeno ed espiri anidride carbonica. L’ossigeno è importante per bruciare le sostanze nutritive del nostro corpo che così possono produrre energia.

Il respiro è un processo naturale che però cambia nel ritmo, in base alle nostre emozioni. Ma approfondiamo con calma.

Ogni emozione influenza il ritmo respiratorio

Faccio un esempio: quando sei agitato il tuo respiro com'è? Accelerato o rallentato?

E' probabile che sia accelerato

Il tuo stato emotivo modifica il respiro: lo può accelerare, rallentare o bloccare (pensa a quando sei spavento o hai paura).

L'emozione influenza il respiro. Ma è vero anche il contrario.

Quando il tuo respiro è tranquillo anche il tuo stato d'animo lo è.                                                                                                                     
Il respiro e l'emozione sono dunque legati tra di loro. Sono uno lo specchio dell’altra e si influenzano reciprocamente.

Agire sullo stato emotivo, raccontando quello che ti fa star male è una via per calmare il corpo e il respiro ma anche agire sul respiro è una via per calmare le tue emozioni e i tuoi pensieri. 

Ad una persona particolarmente agitata o in stato di iperventilazione non posso dire “stai tranquilla”, “non pensare”. Il suo cervello emotivo è in preda all'agitazione e non comprende il linguaggio del mio cervello razionale.

Posso aiutarla utilizzando il linguaggio del cervello emotivo, cioè il linguaggio del corpo e invitarla a respirare tranquillamente, in modo che anche il suo stato emotivo pian piano si tranquillizzi.

Il respiro è quindi una porta d’accesso per calmare le emozioni e i pensieri.

Quando non riesci a capire perché sei agitato agisci sul respiro. Questo ti aiuterà a ritrovare la calma e ti metterà nelle condizioni di comprendere meglio te stesso.

Solo quando avrai ritrovato la calma sarai in grado (con un aiuto) di comprendere i meccanismi che ti portano ad agire e pensare in un certo modo.  

Il respiro è un ponte tra il corpo e la mente.

Ma come puoi percorrere questo ponte?

Inizia con tre semplici esercizi.

1) Ascolta il tuo respiro, semplicemente

Fai attenzione a come respiri quando sei arrabbiato o impaurito. Tendi a trattenere il respiro? O a respirare più velocemente?

Quando sei sotto pressione com'è il tuo respiro?

E quando stai con la persona con cui stai bene, come respiri?

Seguire il respiro ti porta più in contatto con te stesso. A distaccarti dai pensieri che ti passano continuamente per la testa. Quando ascolti e osservi quello che ti accade, diventi come un osservatore esterno del tuo mondo interiore.

Quando sei agitato ascolta e osserva quello che provi, quello che ti accade. E senza volerlo, qualcosa pian piano cambierà.

2) Inspira col naso (e non con la bocca)


Perché innanzitutto è più salutare. Se inspiri col naso riscaldi e filtri l’aria che entra e questo previene raffreddori e sinusiti.

Quando respiri con la bocca hai la tendenza a ingoiare più aria di quanto è necessario e perdi la giusta proporzione tra ossigeno e anidride carbonica.

Quando sei in ansia tendi a respirare più velocemente e crei uno scompenso tra l'ossigeno presente nel tuo corpo e l'anidride carbonica.

NB: E' per questo che durante una crisi di panico si invita la persona a respirare dentro un sacchetto, in modo da introdurre meno ossigeno e recuperare l'anidride carbonica espirata.

Quando invece respiri col naso, l'inspirazione è più lenta e regolare e tendi ad usare di più il diaframma.

La respirazione in questo caso diventa più ampia e completa.

3) Espira lentamente

Sei abituato a pensare che per rilassarti devi inspirare in modo intenso e poi espirare velocemente?

Se fai così le tue narici tenderanno a chiudersi (prova!) e l’espirazione successiva sarà più veloce, per poter inspirare nuovamente.

Quello che è importante invece è rallentare l’espirazione, svuotare i polmoni fino in fondo e l’inspirazione avverrà da sé, in modo naturale.

Per esercitarti fai così:


Metti la mano con cui scrivi sulla pancia.

Inspira con il naso (sentirai la pancia gonfiarsi sotto la tua mano) e poi espira lentamente con la bocca, facendo uscire l'aria attraverso un piccolo forellino.

Quando hai espirato completamente (la pancia sarà sgonfia e incavata) l’inspirazione arriverà da sé, spontaneamente, e sarà più piena. Partirà dalla pancia (che sentirai gonfiarsi ) e si espanderà nella parte alta del torace.

Questo è un buon esercizio per rilassarti e riprendere energia!

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