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You just finished a day at the office, a lot of things to do, but all in all nothing that comes out of the normal routine, and yet you feel like you’ve worked in the mine and someone will surely be ready to tell you that “if you get tired in the office so perhaps you did not tried to really work. ” The debate between ‘mental’ and workers ‘physical’ existence as long as the job.
Each work is tiring in its own way, but at the end of the day, often have the impression that those who worked in “brain”, despite more sedentary, and more tired of those who worked in “muscles”. Both, brain and muscles, need oxygen to work: the brain in rest conditions consumes on average 20% total oxygen unlike a 6-7% of the muscles.
Our body is constantly working to bring oxygen to the organs, starting from inspiration, through the transport of oxygen in the blood until the expulsion of carbon dioxide. A continuous life cycle that escalates to greater demand for oxygen by a body under stress due to several simple actions like thinking about a solution, lifting a weight or counter a scare. Imbattendoti in a troubled not by chance say, “take a deep breath.” Breathing is a natural and powerful gesture that affects both the body and the mind.
Unlike other vital functions, respiration can be changed as needed. Have you ever noticed how you breathe? Do you have a slow breath, deep and continuous breath or a fast, superficial and discontinuous? Many cultures and religions that use meditation pose at the base of the practice just that simple gesture, focus your attention on the breath. Here is introduced the first of the practical techniques of breathing that I want to introduce, may seem trivial, but I assure you that if you follow the directions it will experience the immediate benefits in the first person:
TO CLEAR THE MIND
Bring your awareness on the breath, as mentioned, is a very useful technique to clear the mind in order to focus on something or start a meditation session. Put yourself in a state of tranquility, sit or lie down, close your eyes if you can, and begins to breathe in through your nose and exhale through your mouth if you were not already doing. Focus your attention on your breath without trying to control it, let it slide, remember that it is a gesture that normally do without realizing it! You have to become a spectator of your breath.
Initially affollarti could head a thousand thoughts, do not try to chase them away, just tried to put all the attention to the breath in the meantime it could also be a little slower and deeper. Listen to your breathing, displays the path of the air also trying to feel its heat as it enters the nostrils, down releasing oxygen in the lungs and was charged with carbon dioxide to be expelled from the mouth. Practice this technique before to solve a problem at work, before the study or simply when you need to relax. Practice it 5-10 minutes a day to get the benefits more durable and long-lasting.
FOR SPORT
Although sometimes it can be annoying, first you have to prepare to play sports. Warm up a little bit just before a run (even after 8 hours sitting at a desk) is of fundamental importance in order to avoid injuries. You can use during the heating or caricarti before an event BrethWalking: This simple technique combines two natural actions and at the same time beneficial as breathing and walking, seeing is believing.
Start walking “at your own pace” a normal pace, neither too fast nor too slow, comfortable to you.
Make four breaths in sequence, sincronizzandoti with the walk. Every breath is a step.
Now do the same thing exhale. Four consecutive breaths synchronized with the steps.
Keep the pace smoothly without jerking or changing pace and continues to repeat the breathing cycle for 5 minutes at most.
The BreathWalking actually originates from far away. The technique previously seen there is a variant spiritual meditation as practiced by ancient Sufi dynamic is to add a mantra to the rhythm of breathing and walking. You can use the phrase “Towards a” divided into four syllables or a mantra. Use this technique to calm the mind and armonizzarti maybe while you go to an important meeting or before going to work.
TO RELAX
You can also simply use breathing to relax. With diaphragmatic breathing. This technique is naturally present in you since birth, but often “forgotten” growing. If you watch a baby sleep on his back, you will see how swollen belly breathing (the supine position is also the most comfortable and natural to sleep, for some Eastern cultures this position indicates that the person has a state of mental and physical health). We can use the diaphragmatic breathing for ten minutes or when we want to make a few minutes every day to “remind” the body this technique:
Sit quietly and breathe breathing in through the nose and swelling of the belly.
Exhale through the mouth deflating the stomach, feel the diaphragm pushing up helps the lungs to empty.
To help you use your hands: the left hand and the right hand on the chest to the abdomen. The only thing you need to do is to take care that it moves only the right hand while the left hand is immobile because it is not to be the rib cage to move but the abdomen.
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