{"id":6077,"date":"2025-04-06T00:00:32","date_gmt":"2025-04-06T00:00:32","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6077"},"modified":"2025-04-06T17:11:48","modified_gmt":"2025-04-06T17:11:48","slug":"8-breathing-exercises-to-try-when-you-feel-anxious","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/8-breathing-exercises-to-try-when-you-feel-anxious\/","title":{"rendered":"8 exerc\u00edcios de respira\u00e7\u00e3o para tentar quando voc\u00ea se sente ansioso"},"content":{"rendered":"<p>Se voc\u00ea se sentir sem f\u00f4lego devido \u00e0 ansiedade, existem t\u00e9cnicas de respira\u00e7\u00e3o que voc\u00ea pode tentar aliviar os sintomas e come\u00e7ar a se sentir melhor.<\/p> <p>Vamos olhar para v\u00e1rios que voc\u00ea pode fazer em qualquer momento durante o seu dia ou construir em momentos mais longos para si mesmo.<\/p> <h2 class=\"wp-block-heading\">1. Alonge seu exalar<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.irishtimes.com\/polopoly_fs\/1.4311843.1595583821!\/image\/image.jpg_gen\/derivatives\/box_620_330\/image.jpg\" alt=\"\"\/><\/figure> <p>Inalar profundamente pode nem sempre acalm\u00e1-lo. Respirar fundo est\u00e1 ligado ao sistema nervoso simp\u00e1tico, que controla a resposta de luta ou fuga. Mas a expira\u00e7\u00e3o est\u00e1 ligada ao sistema nervoso parassimp\u00e1tico, que influencia a capacidade do nosso corpo de relaxar e se acalmar.<\/p> <p>Respirar fundo demais rapidamente pode realmente fazer com que voc\u00ea possa fazer com que voc\u00ea tenha hiperventilar. A hiperventila\u00e7\u00e3o diminui a quantidade de sangue rico em oxig\u00eanio que flui para o c\u00e9rebro.<\/p> <p>Quando nos sentimos ansiosos ou sob estresse, \u00e9 mais f\u00e1cil respirar demais e acabar hiperventilando &#8211; mesmo que estejamos tentando fazer o oposto.<\/p> <ol class=\"wp-block-list\"><li>Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.<\/li><li>Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.<\/li><li>Try doing this for two to five minutes.<\/li><\/ol> <p>Esta t\u00e9cnica pode ser feita em qualquer posi\u00e7\u00e3o que seja confort\u00e1vel para voc\u00ea, incluindo ficar em p\u00e9, sentar ou deitar.<\/p> <h2 class=\"wp-block-heading\">2. Respira\u00e7\u00e3o do abd\u00f4men<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hfwnj.com\/wp-content\/uploads\/2018\/01\/What-Belly-Breathing-Looks-Like.png\" alt=\"\"\/><\/figure> <p>Respirar do seu diafragma&nbsp;(o m\u00fasculo que fica logo abaixo de seus pulm\u00f5es) pode ajudar a reduzir a quantidade de trabalho que seu corpo precisa fazer para respirar.<\/p> <p>Para aprender a respirar do seu diafragma:<\/p> <h3 class=\"wp-block-heading\">Check-in<\/h3> <ol class=\"wp-block-list\"><li>For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.<\/li><li>Then, put one hand under your rib cage and one hand over your heart.<\/li><li>Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.<\/li><li>Can you isolate your breathing so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?<\/li><\/ol> <p>Eventualmente, voc\u00ea quer que seu est\u00f4mago se mova enquanto respira, em vez de seu peito.<\/p> <h3 class=\"wp-block-heading\">Pratique a respira\u00e7\u00e3o da barriga<\/h3> <ol class=\"wp-block-list\"><li>Sit or lie down as described above.<\/li><li>Place one hand on your chest and one hand on your stomach somewhere above your belly button.<\/li><li>Breathe in through your nose, noticing your stomach rise. Your chest should remain relatively still.<\/li><li>Purse your lips and exhale through your mouth. Try engaging your stomach muscles to push air out at the end of the breath.<\/li><\/ol> <p>Para que este tipo de respira\u00e7\u00e3o se torne autom\u00e1tica, voc\u00ea precisar\u00e1 pratic\u00e1-lo diariamente. Tente fazer o exerc\u00edcio tr\u00eas ou quatro vezes por dia por at\u00e9 10 minutos.<\/p> <p>Se voc\u00ea n\u00e3o tem usado seu diafragma para respirar, voc\u00ea pode se sentir cansado no in\u00edcio. Mas vai ficar mais f\u00e1cil com a pr\u00e1tica.<\/p> <h2 class=\"wp-block-heading\">3. Foco de respira\u00e7\u00e3o<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.independent.ie\/regionals\/wicklowpeople\/lifestyle\/15bbf\/35375405.ece\/AUTOCROP\/w1240h700\/2017-01-18_wex_27876811_I1.JPG\" alt=\"\"\/><\/figure> <p>Quando a respira\u00e7\u00e3o profunda \u00e9 focada e lenta, pode ajudar a reduzir a ansiedade. Voc\u00ea pode fazer essa t\u00e9cnica sentado ou deitado em um local tranquilo e confort\u00e1vel. Ent\u00e3o:<\/p> <ol class=\"wp-block-list\"><li>Notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed.<\/li><li>Take a slow, deep breath through your nose.<\/li><li>Notice your belly and upper body expanding.<\/li><li>Exhale in whatever way is most comfortable for you, sighing if you wish.<\/li><li>Do this for several minutes, paying attention to the rise and fall of your belly.<\/li><li>Choose a word to focus on and vocalize during your exhale. Words like \u201csafe\u201d and \u201ccalm\u201d can be effective.<\/li><li>Imagine your inhale washing over you like a gentle wave.<\/li><li>Imagine your exhale carrying negative and upsetting thoughts and energy away from you.<\/li><li>When you get distracted, gently bring your attention back to your breath and your words.<\/li><\/ol> <p>Pratique esta t\u00e9cnica por at\u00e9 20 minutos diariamente quando puder.<\/p> <h2 class=\"wp-block-heading\">4. Respira\u00e7\u00e3o igual<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/remind-selfcare.com\/wp-content\/uploads\/elementor\/thumbs\/Relax-Breathing-Equal-Pic-1-olozegp6jderiwf2f77uulzkqhzfsase9kswv8mmm8.png\" alt=\"\"\/><\/figure> <p>Outra forma de respira\u00e7\u00e3o que decorre da antiga pr\u00e1tica do pranayama yoga \u00e9 a respira\u00e7\u00e3o igual. Isso significa que voc\u00ea est\u00e1 inalando pelo mesmo tempo que voc\u00ea est\u00e1 exalando.<\/p> <p>Voc\u00ea pode praticar respira\u00e7\u00e3o igual a partir de uma posi\u00e7\u00e3o sentada ou deitada. Qualquer posi\u00e7\u00e3o que voc\u00ea escolher, certifique-se de ficar confort\u00e1vel.<\/p> <ol class=\"wp-block-list\"><li>Shut your eyes and pay attention to the way you normally breathe for several breaths.<\/li><li>Then, slowly count 1-2-3-4 as you inhale through your nose.<\/li><li>Exhale for the same four-second count.<\/li><li>As you inhale and exhale, be mindful of the feelings of fullness and emptiness in your lungs.<\/li><\/ol> <p>\u00c0 medida que voc\u00ea continua praticando respira\u00e7\u00e3o igual, sua segunda contagem pode variar. Certifique-se de manter sua inala\u00e7\u00e3o e exalar o mesmo.<\/p> <h2 class=\"wp-block-heading\">5. Respira\u00e7\u00e3o ressonante<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/healthtide.com\/wp-content\/uploads\/2018\/06\/breathing.jpg\" alt=\"\"\/><\/figure> <p>A respira\u00e7\u00e3o ressonante, tamb\u00e9m chamada de respira\u00e7\u00e3o coerente, pode ajud\u00e1-lo a acalmar a ansiedade e entrar em um estado relaxado. Para experiment\u00e1-lo voc\u00ea mesmo:<\/p> <ol class=\"wp-block-list\"><li>Lie down and close your eyes.<\/li><li>Gently breathe in through your nose, mouth closed, for a count of six seconds.<\/li><li>Don\u2019t fill your lungs too full of air.<\/li><li>Exhale for six seconds, allowing your breath to leave your body slowly and gently. Don\u2019t force it.<\/li><li>Continue for up to 10 minutes.<\/li><li>Take a few additional minutes to be still and focus on how your body feels.<\/li><\/ol> <h2 class=\"wp-block-heading\">Respira\u00e7\u00e3o yogica (pranayama)<\/h2> <p>Yoga&nbsp;\u00e9 uma pr\u00e1tica de bem-estar com ra\u00edzes antigas, e a respira\u00e7\u00e3o est\u00e1 no centro de cada varia\u00e7\u00e3o do yoga.<\/p> <p>Uma forma de yoga, pranayama, inclui m\u00faltiplas varia\u00e7\u00f5es respirat\u00f3rias que podem ajudar com a ansiedade. Alguns deles incluem expira\u00e7\u00e3o alongada e respira\u00e7\u00e3o igual (ambas apresentadas acima), bem como respira\u00e7\u00e3o de le\u00e3o e respira\u00e7\u00e3o narina alternativa (nadi shodhana).<\/p> <h2 class=\"wp-block-heading\">6. H\u00e1lito de Le\u00e3o<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/acewebcontent.azureedge.net\/expert-articles\/2016\/07%20-%20Expert%20Articles%20\/2016-12-07-Breathing-Exercises-Reduce-Stress-05.jpg\" alt=\"\"\/><\/figure> <p>A respira\u00e7\u00e3o do le\u00e3o envolve exalar com for\u00e7a. Para tentar o h\u00e1lito de le\u00e3o:<\/p> <ol class=\"wp-block-list\"><li>Get into a kneeling position, crossing your ankles and resting your bottom on your feet. If this position isn\u2019t comfortable, sit cross-legged.<\/li><li>Bring your hands to your knees, stretching out your arms and your fingers.<\/li><li>Take a breath in through your nose.<\/li><li>Breathe out through your mouth, allowing yourself to vocalize \u201cha.\u201d<\/li><li>During exhale, open your mouth as wide as you can and stick your tongue out, stretching it down toward your chin as far as it will go.<\/li><li>Focus on the middle of your forehead (third eye) or the end of your nose while exhaling.<\/li><li>Relax your face as you inhale again.<\/li><li>Repeat the practice up to six times, changing the cross of your ankles when you reach the halfway point.<\/li><\/ol> <h2 class=\"wp-block-heading\">7. Respira\u00e7\u00e3o narina alternativa<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/thechalkboardmag.com\/wp-content\/uploads\/2015\/09\/ayurvedic-breathing.jpg\" alt=\"\"\/><\/figure> <p>Para tentar&nbsp;respira\u00e7\u00e3o narina alternativa, sente-se em um lugar confort\u00e1vel, alongando sua coluna e abrindo seu peito.<\/p> <p>Descanse a m\u00e3o esquerda no colo e levante a m\u00e3o direita. Em seguida, descanse o ponteiro e os dedos m\u00e9dios da sua m\u00e3o direita na testa, entre as sobrancelhas. Feche os olhos, inalando e exalando pelo nariz.<\/p> <ol class=\"wp-block-list\"><li>Use your right thumb to close the right-hand nostril and inhale slowly through the left.<\/li><li>Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.<\/li><li>Use your right ring finger to close your left nostril and exhale through the right, waiting for a moment before you inhale again.<\/li><li>Inhale slowly through the right nostril.<\/li><li>Pinch your nose closed again, pausing for a moment.<\/li><li>Now, open the left side and exhale, waiting a moment before you inhale again.<\/li><li>Repeat this cycle of inhaling and exhaling through either nostril up to 10 times. Each cycle should take up to 40 seconds.<\/li><\/ol> <h2 class=\"wp-block-heading\">8. Medita\u00e7\u00e3o guiada<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.guidedmind.com\/_resources\/cache\/img_page-headers_how-it-works-w2000.jpg?t=d31fb863ea49f76627d3a5a73f18d64a\" alt=\"\"\/><\/figure> <p>Algumas pessoas usam&nbsp;medita\u00e7\u00e3o guiada&nbsp;para aliviar a ansiedade interrompendo padr\u00f5es de pensamento que perpetuam o estresse.<\/p> <p>Voc\u00ea pode praticar medita\u00e7\u00e3o guiada sentado ou deitado em um lugar fresco, escuro, confort\u00e1vel e relaxante. Em seguida, ou\u00e7a grava\u00e7\u00f5es calmantes enquanto relaxa seu corpo e estabiliza sua respira\u00e7\u00e3o.<\/p> <p>Grava\u00e7\u00f5es de medita\u00e7\u00e3o guiadas ajudam a lev\u00e1-lo atrav\u00e9s dos passos de visualizar uma realidade mais calma e menos estressada. Tamb\u00e9m pode ajud\u00e1-lo a obter controle sobre pensamentos intrusivos que desencadeiam a ansiedade.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Se voc\u00ea se sentir sem f\u00f4lego devido \u00e0 ansiedade, existem t\u00e9cnicas de respira\u00e7\u00e3o que voc\u00ea pode tentar aliviar os sintomas [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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