{"id":1106,"date":"2017-03-22T07:00:50","date_gmt":"2017-03-22T06:00:50","guid":{"rendered":"http:\/\/delphinemarieyoga.com\/?p=1106"},"modified":"2018-08-01T11:03:59","modified_gmt":"2018-08-01T09:03:59","slug":"respiration-contre-stress","status":"publish","type":"post","link":"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/","title":{"rendered":"Respiration: 2 exercices contre le stress"},"content":{"rendered":"<h3><strong><em>Exercices de respiration: respiration consciente et respiration altern\u00e9e<\/em><\/strong><\/h3>\n<p>Dans cet article, je vous propose de d\u00e9couvrir deux exercices de respiration pour g\u00e9rer son stress et am\u00e9liorer son bien \u00eatre au quotidien: la <strong>respiration consciente<\/strong> et <strong>la respiration altern\u00e9e<\/strong>.<\/p>\n<p>La respiration est d\u00e9finie comme l&rsquo;absorption et le rejet d&rsquo;air destin\u00e9 \u00e0 entretenir la vie. Sans air et donc sans oxyg\u00e8ne, notre corps s&rsquo;arr\u00eate de fonctionner. La respiration se fait automatiquement, sans que nous ayons besoin d&rsquo;y penser. C&rsquo;est un acte banal pour l&rsquo;Homme.<\/p>\n<p>En temps normal, les hommes respirent \u00e0 un rythme de 16 \u00e0 18 cycles par minute, les femmes \u00e0 un cycle de 18 \u00e0 20 cycles par minute. Le Yoga nous apprend \u00e0 ralentir ces cycles lors d&rsquo;exercices sp\u00e9cifiques, lors de notre pratique et \u00e0 terme dans notre vie.<\/p>\n<p>Prendre le contr\u00f4le de sa respiration et en ralentir les cycles apporte de <strong>nombreux bienfaits<\/strong>:<\/p>\n<ul>\n<li>meilleure oxyg\u00e9nation des tissus<\/li>\n<li>baisse du rythme cardiaque<\/li>\n<li>d\u00e9nouement des tensions<\/li>\n<li>am\u00e9lioration des performances sportives<\/li>\n<li>apaisement de l&rsquo;anxi\u00e9t\u00e9, de la peur et des soucis<\/li>\n<li>gestion du stress<\/li>\n<li>optimisation de la coop\u00e9ration entre les h\u00e9misph\u00e8res du cerveau<\/li>\n<\/ul>\n<div class=\"ast-oembed-container\" style=\"height: 100%;\">\n<p><span class=\"arve-error\"><abbr title=\"Advanced Responsive Video Embedder\">ARVE<\/abbr> Error: Mode: lazyload not available (ARVE Pro not active?), switching to normal mode<br \/><\/span><\/p>\n<div class=\"arve wp-block-nextgenthemes-arve\" data-mode=\"normal\" data-oembed=\"1\" data-provider=\"youtube\" id=\"arve-youtube-sbivsrlopow6a0255a87369e680119817\">\n<span class=\"arve-inner\"><br \/>\n<span class=\"arve-embed arve-embed--has-aspect-ratio\" style=\"aspect-ratio: 500 \/ 281\"><br \/>\n<span class=\"arve-ar\" style=\"padding-top:56.200000%\"><\/span><iframe allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen class=\"arve-iframe fitvidsignore\" data-arve=\"arve-youtube-sbivsrlopow6a0255a87369e680119817\" data-src-no-ap=\"https:\/\/www.youtube.com\/embed\/sbivsrlopOw?feature=oembed&amp;iv_load_policy=3&amp;modestbranding=1&amp;rel=0&amp;autohide=1&amp;playsinline=0&amp;autoplay=0\" frameborder=\"0\" height=\"0\" sandbox=\"allow-scripts allow-same-origin allow-presentation allow-popups allow-popups-to-escape-sandbox\" scrolling=\"no\" src=\"https:\/\/www.youtube.com\/embed\/sbivsrlopOw?feature=oembed&#038;iv_load_policy=3&#038;modestbranding=1&#038;rel=0&#038;autohide=1&#038;playsinline=0&#038;autoplay=0\"><\/iframe><\/p>\n<p><\/span><\/p>\n<p><\/span><br \/>\n<script type=\"application\/ld+json\">{\"@context\":\"http:\\\/\\\/schema.org\\\/\",\"@id\":\"https:\\\/\\\/delphinemarieyoga.com\\\/index.php\\\/2017\\\/03\\\/22\\\/respiration-contre-stress\\\/#arve-youtube-sbivsrlopow6a0255a87369e680119817\",\"type\":\"VideoObject\",\"embedURL\":\"https:\\\/\\\/www.youtube.com\\\/embed\\\/sbivsrlopOw?feature=oembed&iv_load_policy=3&modestbranding=1&rel=0&autohide=1&playsinline=0&autoplay=0\"}<\/script>\n<\/div>\n<\/div>\n<h3><em>Respiration consciente<\/em><\/h3>\n<p>La respiration consciente consiste comme son nom l&rsquo;indique \u00e0\u00a0apporter son attention sur la respiration et <strong>consciemment inspirer puis expirer<\/strong>. Le but est d&rsquo;allonger les inspirations et expirations et les amener \u00e0 une dur\u00e9e \u00e9gale et ainsi calmer le syst\u00e8me nerveux. Chacun doit choisir un rythme qui lui convient sans avoir l&rsquo;impression de forcer. Choisissez entre 4 et 6 temps en fonction de vos capacit\u00e9s respiratoires.<\/p>\n<p>Pour commencer l&rsquo;exercice, asseyez vous confortablement sur le sol, sur un coussin ou sur une chaise. D\u00e9tendez vos \u00e9paules. Allongez votre dos et fermez les yeux afin de vous concentrer davantage. Puis commencez \u00e0 inspirez par le nez en comptant de 1 \u00e0 4 et ensuite expirez de la m\u00eame mani\u00e8re de 1 \u00e0 4. Prolongez l&rsquo;exercice pendant 1 \u00e0 5 minutes en fonction de vos besoins et ressentis. <strong>L&rsquo;id\u00e9al est de faire cet exercice 5 minutes<\/strong> en p\u00e9riode de stress, d&rsquo;anxi\u00e9t\u00e9, lors d&rsquo;une crise d&rsquo;angoisse ou pendant une situation angoissante.<\/p>\n<p>Sur l&rsquo;inspiration, votre ventre doit se gonfler puis se vider \u00e0 l&rsquo;expiration.<\/p>\n<div id='gallery-1' class='gallery galleryid-1106 gallery-columns-2 gallery-size-large'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3185.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<h3><em>Respiration altern\u00e9e<\/em><\/h3>\n<p>Au del\u00e0 de ses bienfaits sur la s\u00e9r\u00e9nit\u00e9, cet exercice favorise \u00e9galement la respiration nasale. Il <strong>d\u00e9congestionne les sinus<\/strong> et est particuli\u00e8rement recommand\u00e9 lors de congestions, rhumes ou p\u00e9riodes allergiques.<\/p>\n<p>La respiration altern\u00e9e est <strong>un exercice de respiration pendant lequel nous respirons alternativement par une narine puis l&rsquo;autre<\/strong>. Entre l&rsquo;inspiration et l&rsquo;expiration, la respiration est retenue.<\/p>\n<p><strong>Il existe plusieurs rythmes<\/strong> que vous pouvez tester. Sur la vid\u00e9o, je vous montre le rythme de dur\u00e9es \u00e9gales: 4 temps sur l&rsquo;inspiration, 4 temps pour la retenue, 4 temps pour l&rsquo;expiration. C&rsquo;est le rythme que je trouve le plus simple pour commencer. Le rythme le plus classique est cependant 1-4-2: 1 temps \u00e0 l&rsquo;inspiration, 4 \u00e0 la retenue et 2 \u00e0 l&rsquo;expiration.<\/p>\n<p>Si vous avez de l&rsquo;hypertension, ne retenez pas votre respiration entre l&rsquo;inspiration et l&rsquo;expiration.<\/p>\n<p>Assez-vous confortablement le dos droit. D\u00e9tendez vos \u00e9paules. Repliez l&rsquo;index et le majeur de la main droite. Le pouce et l&rsquo;annulaire vous permettront de fermer respectivement la narine droite et gauche. Fermez les yeux, posez les deux mains sur vos genoux et commencez \u00e0 respirez par le nez.<\/p>\n<p>A la fin d&rsquo;une expiration, fermez la narine droite avec votre pouce et inspirez par la narine gauche pour 4 temps. Fermez les deux narines et retenez votre souffle pour 4 temps. Expirez doucement par la narine droite pour 4 temps en fermant la narine gauche avec votre annulaire. Inspirez par la narine droite pour 4 temps (l&rsquo;annulaire toujours sur la narine gauche pour la maintenir ferm\u00e9e), puis retenez le souffle en fermant les deux narines pour 4 temps et expirez doucement par la narine gauche pour 4 temps en gardant le pouce sur la narine droite. Vous venez de finir un cycle complet et pouvez recommencer ainsi.<\/p>\n<p>Continuez cet exercice <strong>pendant 5 minutes<\/strong> et finissez en expirant par la narine gauche par laquelle vous avez commencer l&rsquo;exercice.<\/p>\n<div id='gallery-2' class='gallery galleryid-1106 gallery-columns-2 gallery-size-large'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3188.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3191.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3192.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<img width=\"1024\" height=\"683\" src=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193-1024x683.jpg\" class=\"attachment-large size-large\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193-1024x683.jpg 1024w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193-300x200.jpg 300w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193-768x512.jpg 768w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193-1140x760.jpg 1140w, https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3193.jpg 1620w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercices de respiration: respiration consciente et respiration altern\u00e9e Dans cet article, je vous propose de d\u00e9couvrir deux exercices de respiration pour g\u00e9rer son stress et am\u00e9liorer son bien \u00eatre au quotidien: la respiration consciente et la respiration altern\u00e9e. La respiration est d\u00e9finie comme l&rsquo;absorption et le rejet d&rsquo;air destin\u00e9 \u00e0 entretenir la vie. Sans air &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"ast-button\" href=\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/\"> <span class=\"screen-reader-text\">Respiration: 2 exercices contre le stress<\/span> Lire la suite \u00bb<\/a><\/p>\n","protected":false},"author":1,"featured_media":1116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","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":""},"categories":[19],"tags":[106,571,470,579,573,45,581,583,55],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Respiration: 2 exercices contre le stress - La Yoga Tribe<\/title>\n<meta name=\"description\" content=\"En reprenant le contr\u00f4le de votre respiration avec des exercices simples vous apprendrez \u00e0 g\u00e9rer votre stress et am\u00e9liorer votre bien \u00eatre quotidien.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Respiration: 2 exercices contre le stress - La Yoga Tribe\" \/>\n<meta property=\"og:description\" content=\"En reprenant le contr\u00f4le de votre respiration avec des exercices simples vous apprendrez \u00e0 g\u00e9rer votre stress et am\u00e9liorer votre bien \u00eatre quotidien.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/\" \/>\n<meta property=\"og:site_name\" content=\"La Yoga Tribe\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/delphinemarieyoga\/\" \/>\n<meta property=\"article:author\" content=\"Delphine Marie Yoga\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-22T06:00:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-08-01T09:03:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/delphinemarieyoga.com\/wp-content\/uploads\/2017\/03\/IMG_3218.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1620\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Delphine\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Delphine\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/\"},\"author\":{\"name\":\"Delphine\",\"@id\":\"https:\/\/delphinemarieyoga.com\/#\/schema\/person\/b79d02fb098180c36f9a7aab15e3f754\"},\"headline\":\"Respiration: 2 exercices contre le stress\",\"datePublished\":\"2017-03-22T06:00:50+00:00\",\"dateModified\":\"2018-08-01T09:03:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/delphinemarieyoga.com\/index.php\/2017\/03\/22\/respiration-contre-stress\/\"},\"wordCount\":687,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/delphinemarieyoga.com\/#organization\"},\"keywords\":[\"bien-\u00eatre\",\"pranayama\",\"respiration\",\"respiration altern\u00e9e\",\"respiration calmante\",\"stress\",\"technique de respiration\",\"vivre mieux\",\"yoga\"],\"articleSection\":[\"Yoga &amp; 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La respiration est d\u00e9finie comme l&rsquo;absorption et le rejet d&rsquo;air destin\u00e9 \u00e0 entretenir la vie. Sans air\u2026","_links":{"self":[{"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/posts\/1106"}],"collection":[{"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/comments?post=1106"}],"version-history":[{"count":3,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/posts\/1106\/revisions"}],"predecessor-version":[{"id":1125,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/posts\/1106\/revisions\/1125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/media\/1116"}],"wp:attachment":[{"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/media?parent=1106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/categories?post=1106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/delphinemarieyoga.com\/index.php\/wp-json\/wp\/v2\/tags?post=1106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}