{"id":2717,"date":"2018-03-11T16:17:49","date_gmt":"2018-03-11T15:17:49","guid":{"rendered":"https:\/\/td38.wordpress.com\/?p=2717"},"modified":"2026-04-14T16:29:47","modified_gmt":"2026-04-14T14:29:47","slug":"respiracion-4x4-relaja-tu-mente-en-un-momento","status":"publish","type":"post","link":"https:\/\/terapiadirecta.cat\/blog\/respiracion-4x4-relaja-tu-mente-en-un-momento\/","title":{"rendered":"Respiraci\u00f3n 4×4: Relaja tu mente en un momento"},"content":{"rendered":"

Es una t\u00e9cnica sencilla y poderosa para equilibrar y calmar la mente,<\/strong> as\u00ed como para oxigenar el cuerpo y potenciar la musculatura respiratoria.<\/p>\r\n

Esta t\u00e9cnica la usan los Navy SEALs para mantenerse calmados y concentrados bajo las condiciones m\u00e1s estresantes posibles<\/strong> (imagina balas pasando justo al lado de tu cabeza)<\/p>\r\n

Es probable que nunca te veas sometido a esa cantidad\u00a0 de estr\u00e9s, pero la respiraci\u00f3n cuadrada funciona a la perfecci\u00f3n cuando el trabajo o el estudio te est\u00e9n ganando la batalla.<\/p>\r\n

S\u00f3lo toma algunos segundos entenderla, un minuto de pr\u00e1ctica y ver\u00e1s que te sentir\u00e1s relajado y enfocado nuevamente.<\/strong><\/p>\r\n

\"un-minuto-respiracion-cuadrada-1\"<\/p>\r\n

As\u00ed es como se hace:<\/p>\r\n

Preparaci\u00f3n:<\/strong><\/h3>\r\n

\u2013 Inhala profundamente por la nariz<\/strong> (conc\u00e9ntrate en respirar llenando tu est\u00f3mago y no tu pecho.)<\/p>\r\n

\u2013 Ahora exhala completamente,<\/strong> dejando que salga todo el aire de tu cuerpo.<\/p>\r\n

\u2013 Repite dos veces<\/strong> m\u00e1s haciendo un total de 3 respiraciones<\/p>\r\n

Paso 1<\/strong><\/h3>\r\n

Inhala profundamente por tu nariz durante 4 segundos. Luego sost\u00e9n esta respiraci\u00f3n durante 4 segundos m\u00e1s.<\/p>\r\n

Paso 2<\/strong><\/h3>\r\n

Exhala durante 4 segundos hasta que salga el aire completamente de tus pulmones. Aguanta la exhalaci\u00f3n durante 4 segundos adicionales.<\/p>\r\n

Es muy importante mantener el mismo tiempo para las 4 fases de la respiraci\u00f3n.<\/strong> Si ves que al terminar un ciclo sientes la urgencia de parar y respirar amplio, es que has forzado, reduce el tiempo en cada fase.<\/p>\r\n

Pero recuerda, las 4 fases siempre iguales, si una es diferente ya no hay cuadrado. El cuadrado es el s\u00edmbolo del equilibrio (4 lados y 4 \u00e1ngulos id\u00e9nticos).<\/strong><\/p>\r\n

\"Self-help-techniq\"<\/p>\r\n

Algunos datos curiosos:<\/strong><\/h3>\r\n

1. \u00bfPor qu\u00e9 por tu nariz y no tu boca?<\/strong><\/p>\r\n

Respirar por tu nariz incrementa los niveles de \u00f3xido n\u00edtrico en tu torrente sangu\u00edneo. El \u00f3xido n\u00edtrico expande tus vasos sangu\u00edneos, aumenta tu circulaci\u00f3n y baja tu presi\u00f3n.<\/p>\r\n

2. El tararear aumenta los niveles de \u00f3xido n\u00edtrico en tu sangre<\/strong><\/p>\r\n

Si quieres potenciar la sensaci\u00f3n de concentraci\u00f3n y calma, agrega un tarareo mientras exhalas. Un estudio publicado en el American Journal Of Respiratory & Critical Care Medicine mostr\u00f3 que tararear aumenta notoriamente el nivel de \u00f3xido n\u00edtrico en tu torrente sangu\u00edneo.<\/p>\r\n

Beneficios:<\/strong><\/h3>\r\n

La palabra clave de esta t\u00e9cnica es equilibrio, tal como hemos dicho antes al hablar sobre el cuadrado. Equilibrio del sistema nervioso, equilibrio de la mente, calma y paz, m\u00e1s el a\u00f1adido de oxigenar la sangre y potenciar la concentraci\u00f3n. S\u00ed, al contar mentalmente los tiempos, aparte de igualar las fases de la respiraci\u00f3n, estamos trabajando la concentraci\u00f3n de la mente, ya que si nos distraemos, perdemos el hilo y rompemos el cuadrado.<\/p>\r\n

Pract\u00edcala unos minutos dos o tres veces por semana; empieza con cuadrados f\u00e1ciles y aum\u00e9ntalos a medida que vayan aumentando tus capacidades. Ver\u00e1s c\u00f3mo esta t\u00e9cnica sencilla te sienta de maravilla.<\/strong><\/p>\r\n

\r\n
\"\"<\/a><\/figure>\r\n<\/div>","protected":false},"excerpt":{"rendered":"

Es una t\u00e9cnica sencilla y poderosa para equilibrar y calmar la mente, as\u00ed como para oxigenar el cuerpo y potenciar la musculatura respiratoria. Esta t\u00e9cnica la usan los Navy SEALs para mantenerse calmados y concentrados bajo las condiciones m\u00e1s estresantes posibles (imagina balas pasando justo al lado de tu cabeza) Es probable que nunca te […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[170],"tags":[],"class_list":["post-2717","post","type-post","status-publish","format-standard","hentry","category-terapiadirecta-com"],"yoast_head":"\nRespiraci\u00f3n 4\u00d74: Relaja tu mente en un momento<\/title>\n<meta name=\"description\" content=\"Esta t\u00e9cnica la usan los Navy SEALs para mantenerse calmados y concentrados bajo las condiciones m\u00e1s estresantes posibles ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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