5 Exercícios simples para reduzir o estresse

aprenderameditar • Janeiro 24, 2016 • 227 Comentários

Reduzir o Estresse

Hoje vamos falar de 5 exercícios simples para reduzir o estresse, que você poderá fazer em casa ou no escritório e que ajudam  a relaxar, retirando o cansaço e dissolvendo incômodos do corpo e da mente.

Nessa correria em que vivemos, você pode viver sob tensão e estresse  e pode não ter controle sobre os fatores externos, mas uma coisa que você tem total controle é sobre os seus pensamentos.  Quando a sua mente se concentra nas coisas positivas da vida, automaticamente você diminui o estresse. O stress é algo que temos de combater, se quisermos levar vidas felizes e saudáveis.

Estamos apresentando 5 exercícios simples para reduzir seus níveis de estresse.  Qualquer um deles que você escolher irá aliviar o estresse.  O importante é que você faça, então, bom proveito!

Respiração Profunda

  • É uma poderosa técnica de relaxamento muito simples. É fácil de aprender, pode ser praticado em  qualquer lugar, e é uma maneira rápida de reduzir o estresse.  Observe um bebê respirando e verá a maneira correta de respirar.  A maioria das pessoas respira
  • Sente-se confortavelmente com as costas retas. Coloque uma mão sobre seu peito e outro no estômago.
    Inspire pelo nariz. A mão em seu estômago deve subir. A mão em seu peito deve mover-se muito pouco.
    Expire pela boca, empurrando para fora tanto ar quanto você pode enquanto contrai os músculos abdominais. A mão em seu estômago deve mover-se ao expirar, mas a outra mão deve mover-se muito pouco.
    Continue a respirar pelo nariz e expire pela boca. Tente inalar o suficiente para que seu abdômen  sobe e desce. Você pode imaginar que está enchendo um balão. Faça isso por 10 vezes.

Respiração Alternada 

  • Esta respiração ajuda a reduzir o estresse, a relaxar a mente e prepara-a para entrar num estado meditativo. Por isso, é uma boa ideia fazer este exercício antes da meditação.  Eu gosto de fazer essa prática nos pequenos intervalos  entre as atividades, no dia-a-dia.
  • Coloque a ponta do dedo indicador e o dedo médio da mão direita entre as sobrancelhas, o dedo anelar e o dedo mínimo na narina esquerda e o polegar sobre a narina direita. Vamos usar o dedo anelar e o dedo mínimo para abrir ou fechar a narina esquerda e o polegar da narina direita.
  • Inspire pela narina esquerda e exale pela narina direta. Não retenha a respiração. Depois, inspire pela narina direita e expire pela narina esquerda. Isso completa um ciclo. Repita de seis a dez vezes no início.
  • Após cada expiração, lembre-se de inspirar pela mesma narina da qual expirou. Mantenha os seus olhos fechados ao longo da prática.
  • Sempre comece inspirando pela narina esquerda, e termine expirando pela narina esquerda.

Alongamento

  • Faça pequenas sessões de alongamento
  • O alongamento produz um estado de relaxamento importante para diminuir a tensão muscular que aumenta com a ansiedade, o estresse e a depressão. Ele ajuda a reduzir o estresse.
  • Você poderá ver mais detalhes de como fazer o alongamento na frente do computador clicando aqui.

Visualização

  • Tente visualizar uma cena calma. Por exemplo, um banho quente com óleos essenciais perfumados. Eu amo!!!  Pode ser uma praia belíssima com ondas azuis e  areia dourada.
  • A idéia é levar sua mente para longe da  preocupação atual e transportar a si mesmo e seu humor para algum lugar relaxante e calmo. Quanto mais detalhes você imaginar mais calmo você vai conseguir ficar.  A mente não distingue o que é verdade e o que é imaginação.  Que bom!  Aí está o poder da visualização.

Meditação para limpar e dissolver incômodos do corpo

  • Veja, nesse vídeo, uma meditação belíssima que pode ser feita em frente ao computador e, além de retirar o cansaço, limpa e dissolve incômodos do corpo e da mente.

Olha, a melhor maneira de iniciar e manter uma prática de relaxamento é incorporá-la em sua rotina diária. Torcemos para que você comece com essas práticas e tenha uma vida mais calma e em paz!

Relaxe! Você merece!

Gratidão!

Se foi útil para você, comente, curta, compartilhe!

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CATEGORIA Relaxamento
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