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8 – Respiração Profunda – Family Caregivers

8 – Respiração Profunda

8 – Respiração Profunda

A respiração profunda ajuda a aliviar o stress. Tudo o que realmente precisa é de alguns minutos e um lugar para se sentar em silêncio ou se deitar.

  • Sente-se confortavelmente com as costas retas. Coloque uma mão no peito e a outra no estômago.
  • Inspire pelo nariz. A mão no seu estômago deve subir. A mão no seu peito deve mover-se muito pouco.
  • Expire pela boca, expelindo o máximo de ar possível enquanto contrai os músculos abdominais. A mão no estômago deve mover-se enquanto expira, mas a outra mão deve mexer-se muito pouco.
  • Continue a inspirar pelo nariz e expirar pela boca. Tente inspirar o suficiente para que o abdómen inferior suba e desça. Conte devagar enquanto expira.

Se achar difícil respirar pelo abdómen enquanto está sentado, tente deitar-se. Coloque um pequeno livro sobre o estômago e respire para que ele suba à medida que inspira e cai ao expirar. Pratique sempre que puder.