Ejercicios de respiración para desarrollar la concentración

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El sabio Patanjali pone la concentración como el sexto paso en el camino de la iluminación. Nos referimos a la capacidad de controlar lo que sucede en nuestro interior, que puede lograrse mediante una práctica rigurosa.

Mirar la respiración como un medio para lograr la concentración da lugar a un ejercicio eficiente y natural para calmar la mente y enfocarla en una idea u objeto.

A través de la práctica diaria de ejercicios de respiración, es posible mantener la concentración durante más y más tiempo. En Patanjali Yoga, cuando se alcanza el estado de concentración, también se puede alcanzar la contemplación meditativa.

Uso de la respiración para la concentración

Puede parecer difícil, pero es sólo cuestión de empezar. En Yoga, el control del proceso respiratorio se llama pranayama. Al tomar conciencia de los momentos de exhalación e inhalación, el cuerpo se vuelve más ligero. La niebla del mundo interior, llena de pensamientos constantes y dispersos, se disipa.

Por otro lado, la respiración es esencial para disfrutar de altos niveles de energía durante todo el día. Una persona que oprime las emociones parece estar caída y triste. Como sabemos, la felicidad y la inteligencia no siempre van de la mano.

Por eso, ante todo, debemos cuidar la relación del cuerpo con la mente y el espíritu; y la respiración es ese canal que comunica cuerpo y alma. La práctica diaria de las técnicas de respiración nos permite limpiar el tracto respiratorio y tener un mejor flujo de oxígeno.

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De esta manera, podemos adquirir concentración en todos los planos, logrando un humor sereno. La respiración puede ser un aliado, un paso hacia la tranquilidad, incluso en tiempos difíciles. Una vez gobernada, la técnica de respiración para concentrarse puede ser utilizada en cualquier momento.

Aprender a respirar para aprender a concentrarse

Los sabios dicen que, con una inhalación, entras y con una exhalación, sales. Respirar es la vida misma. Para el Yoga, a través del control prolongado de esta capacidad activamos la energía vital sagrada que hay en nosotros, el kundalini.

A nivel físico, la respiración profunda estimula el sistema nervioso, tanto parasimpático como simpático. Esto implica una mayor capacidad para relajarse en tiempos de estrés, por un lado, y, por otro, se activan las funciones cerebrales. Gracias a las técnicas de respiración, los hemisferios están equilibrados.

A continuación, veremos una serie de ejercicios de respiración para empezar a dominar la técnica y alcanzar altos niveles de concentración. En todos ellos, lo que cuenta es la constancia de la práctica. Los resultados están garantizados.

Ejercicios de respiración consciente

La respiración profunda se utiliza en el yoga y en todas las técnicas de relajación. Consiste en acostarse boca arriba, aunque puede sentarse si es necesario e inhalar suavemente por la nariz. Este aire debe llenar los pulmones desde abajo, de modo que el abdomen suba y el diafragma descienda.

Una vez alcanzada la capacidad abdominal, el aire se retiene durante cuatro segundos. El aire saldrá por la nariz lentamente, tomando el camino opuesto; luego el ejercicio sigue una pausa de cuatro segundos más. Con tres respiraciones profundas, el cuerpo y el estado de ánimo se beneficiarán inmediatamente.

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Una respiración orientada a la concentración también puede usar la técnica alternativa del Yoga. La respiración alternativa es una de las más importantes en el tema. Alterne las fosas nasales izquierda y derecha en cada inhalación, retención y exhalación.

Comenzamos cubriendo completamente la fosa derecha y exhalando todo el aire desde la izquierda. El siguiente aire se inhala por la izquierda, se retiene y se exhala por la derecha para empezar de nuevo por este lado. Una vez que el cuerpo se acostumbra al ejercicio, podemos contar el tiempo. Podemos empezar con cuatro segundos, hasta que lleguemos a diez.

La respiración cruzada del Pranayama se considera el ejercicio perfecto para equilibrar los canales de energía.

De esta manera, la fosa nasal derecha estaría conectada con la parte de mayor actividad física y mental. Despejar este canal activo da energía. Por otro lado, la fosa nasal izquierda conecta con la actividad emocional, y su limpieza relaja y calma.

Tanto la práctica de la respiración profunda como la respiración alterna conducen a un estado de concentración progresiva. Después de cierto tiempo, los beneficios aumentan, incluyendo una agradable sensación de alegría y bienestar general.

¿Qué es el Yoga y para qué sirve? El yoga es una de las modalidades físicas más populares practicadas en los últimos años. El objetivo del yoga es que el practicante logre un equilibrio entre la mente y el cuerpo.

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