Cómo controlar la respiración y los beneficios que puede aportar

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La respiración es una de las muchas respuestas automáticas del organismo. Además de parpadear, podemos aprender a controlar nuestra respiración conscientemente. Tal como es en un momento, es una clara indicación del estado de ánimo e incluso del estado de salud por el que atraviesa una persona.

La técnica correcta para respirar

La manera en que los recién nacidos respiran, excepto en casos con complicaciones excepcionales, se utiliza generalmente para ilustrar cómo lograr la perfección en este proceso. De forma totalmente automática, los bebés pequeños toman todo el oxígeno que necesitan de cada inhalación, a un ritmo y frecuencia óptimos.

En las diferentes etapas posteriores a la infancia, durante el crecimiento y desarrollo, este hábito natural de respirar comienza a ser reemplazado por malos hábitos. Pero podemos aprender a controlar la respiración de nuevo.

Bostezos y suspiros: una señal de advertencia

El cerebro requiere el 20% de la carga de oxígeno que entra en los pulmones con cada inhalación para su correcto funcionamiento. Si la cantidad de aire no es suficiente, el «ordenador central» del cuerpo es deficiente.

Para corregir cualquier error en la respiración, aparecen bostezos y suspiros. Son respuestas involuntarias que aumentan temporalmente los niveles de oxígeno y permiten que el cerebro continúe operando. Pero sólo funcionan como paliativos temporales.

Primer paso: ser consciente de cómo respirar

Antes de realizar cualquier ejercicio que tenga como objetivo aprender a controlar la respiración, es importante esperar unos minutos y observar y evaluar cómo estamos respirando.

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El mejor método para realizar este diagnóstico en la respiración es el siguiente: acostarse boca abajo, sentarse con la espalda recta o de pie, colocar una mano en la parte superior del pecho. La otra mano debe ser llevada al diafragma o al área abdominal superior.

Si al inhalar, de la manera más natural posible y sin forzar la entrada de aire, sólo notamos que la mano que está en la posición más alta se mueve, entonces hay un problema. Lo ideal es que ambas manos se muevan: al principio, el más bajo, y luego el que está en el pecho.

Tipos de respiración

Superficie

También llamado clavicular o alto, en la respiración superficial el aire inhalado no excede más allá de la parte superior de los pulmones. Dado que la sangre recibe menos oxígeno que el cerebro, todos los tejidos pueden verse comprometidos.

A pesar del problema anterior, este modo tiene su ventaja: al proporcionar oxígeno rápidamente al cuerpo, este tipo de respiración puede ser útil cuando se realizan ejercicios de alta intensidad durante períodos cortos de tiempo

.

Abdominal o profundo

Es la respiración en la que todo el diafragma entra en acción (por lo que también se le conoce como diafragma). Debe inspirarse lentamente en la nariz y dirigir toda la carga hacia el abdomen.

Para expulsar el aire, se debe utilizar el mismo tiempo que durante la inhalación. La respiración profunda facilita la relajación y la concentración , además de reducir los niveles de angustia, ansiedad y estrés. Con la práctica, este tipo de respiración puede ser automatizada.

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Intercostal

El objetivo es dirigir la carga de aire a la mitad del pecho y a los lados de los pulmones. Durante estos ejercicios, la inhalación y la exhalación deben hacerse lo más lentamente posible. El beneficio más importante de respirar de esta manera es que al expandir la caja torácica, la capacidad de los pulmones aumenta.

Completar

Como su nombre lo indica, la respiración completa ocurre cuando los pulmones alcanzan su máxima capacidad. Proporciona, casi inmediatamente, un estado de relajación y concentración. Del mismo modo, disminuye la frecuencia cardíaca y la presión arterial.

Pero, a diferencia de la respiración profunda, automatizar esta forma de respirar es prácticamente imposible.  Incluso realizar ejercicios para desarrollar todo el potencial de los pulmones puede ser un poco difícil al principio.

Consideraciones finales sobre cómo controlar la respiración

Los ejercicios para lograr una respiración profunda, intercostal o completa se pueden realizar de pie, sentado con la columna vertebral recta o acostado boca abajo. Preferiblemente en ambientes tranquilos y lejos de temperaturas extremas para que podamos aprender a controlar nuestra respiración de una manera cómoda.

Para los atletas, la respiración correcta es tan importante como la hidratación adecuada y el mantenimiento de una dieta equilibrada. Por lo tanto, dedíquese a aprender a controlar su respiración para hacer que las formas más beneficiosas de respirar sean automáticas y disfrutar de todos sus beneficios.

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