Respiração Diafragmática: Respire Corretamente

Oxigênio para dentro, gás carbônico para fora. Assim nos é ensinado na escola, desde quando éramos crianças. Por isso, compreendemos que respiração é o nome dado ao processo em que recebemos o oxigênio necessário para a nossa sobrevivência. O que poucos sabem, no entanto, é que a respiração diafragmática pode ser uma importante aliada para controlar a ansiedade e o estresse.

Primeiramente, precisamos entender como, aos poucos, fomos deixando de refletir sobre esse processo vital. A partir disso, é possível reaprender a respirar e melhorar, de forma imensurável, a nossa qualidade de vida.

Quer descobrir mais sobre o assunto? Neste post, selecionamos algumas informações importantes para que você entenda como respirar corretamente. Confira!

Como respirar corretamente?

Ao respirar, devemos voltar nossa atenção a um músculo localizado entre o tórax e o abdômen, conhecido como diafragma. A chamada respiração diafragmática nada mais é que a “respiração abdominal” ou, em outras palavras, “respirar com a barriga”, já que é possível perceber a movimentação dessa região, devido à entrada e à saída do ar.

A forma de respiração mais adequada é aquela que utiliza, principalmente, o movimento natural e involuntário do diafragma, tanto para expandir os pulmões, permitindo que o ar entre no corpo, quanto para contraí-los e, consequentemente, empurrar o ar para fora. Com ela, garantimos uma melhor oxigenação dos tecidos no organismo.

Sendo assim, fique atento à região do tronco que mais se mexe durante a respiração. Caso note que ela ocorra, sobretudo, nas áreas do peito e dos ombros, isso pode ser um indicativo de que o processo está ocorrendo predominantemente — ou exclusivamente — a partir da movimentação de outros músculos do tórax, o que não é o ideal.

Que diferença faz respirar de uma forma ou de outra?

É simples: mais ar nos nossos pulmões, mais oxigênio no nosso corpo. A movimentação do diafragma durante a respiração permite a expansão dos pulmões, os quais recebem mais ar a cada inspiração.

Esse ar ocupa os pulmões por inteiro, chegando aos vasos sanguíneos e oxigenando melhor todo o organismo, incluindo o cérebro. Isso facilita o funcionamento do metabolismo — o conjunto de reações e funções efetuadas pelos sistemas do corpo. Assim, conseguimos vencer o cansaço e renovar as energias.

Além disso, a respiração diafragmática é mais profunda e lenta, o que mantém o equilíbrio entre o oxigênio e o gás carbônico no sangue e o ritmo adequado dos batimentos cardíacos.

Respirando pelo tórax, o equilíbrio é desfeito e os batimentos ficam mais rápidos, provocando mudanças em todo o funcionamento do organismo. Algumas consequências da utilização dessa respiração são dores de cabeça, fadiga, ansiedade e até mesmo ataques de pânico.

Como reaprender a respirar utilizando o diafragma?

Quando nascemos, todos nós respiramos a partir da movimentação do diafragma, uma vez que ela se trata de uma função natural e involuntária. Aprender a respirar corretamente é, então, apenas uma questão de reeducar o corpo. Para isso, basta seguir o breve passo a passo a seguir:

  1. escolha uma posição que seja confortável para você: sentado com a coluna ereta ou deitado;
  2. coloque a mão sobre o abdômen, entre o umbigo e o esterno, para sentir a movimentação abdominal durante a respiração;
  3. inspire pelo nariz contando até quatro. Sinta o ar encher os pulmões e o abdômen subir;
  4. segure o ar dentro dos pulmões por dois tempos;
  5. expire pela boca, esvaziando os pulmões e a barriga, contando até quatro novamente;
  6. repita o processo duas ou três vezes, depois continue respirando pelo abdômen sem contar tempos.

Durante esse processo, é importante ficar atento ao peito e aos ombros. Se o tórax se elevar ou os ombros forem em direção à cabeça, mesmo que haja movimentação da barriga, outros músculos estão sendo utilizados na respiração. Corrija as falhas, uma vez que a ideia é que a respiração seja feita unicamente a partir dos movimentos do diafragma.

Quais são os benefícios da respiração diafragmática?

Agora que sabemos como respirar corretamente, que tal conferirmos alguns dos principais benefícios dessa prática largamente utilizada em atividades como a yoga e o pilates?

Alivia o estresse e a ansiedade

Quem nunca ouviu um ‘’respire fundo!’’ ao se mostrar um pouco ansioso? Um dos principais — e mais populares — benefícios desse tipo de respiração é a promoção de um relaxamento profundo.

Respirar pela barriga é um excelente exercício relaxante, capaz de atingir todo o sistema nervoso e nos deixar em equilíbrio com as nossas emoções. Em meio ao nosso dia a dia corrido, essa é uma opção simples, barata e muito saudável para nos acalmar, não é mesmo?

Reduz o cansaço

Você se sente constantemente cansado e exausto? Então saiba que respirar da forma certa pode auxiliar na diminuição dessa sensação, aumentando a energia e, consequentemente, a produtividade.

Isso acontece porque, muitas vezes, a fadiga está intimamente ligada a uma oxigenação pobre dos tecidos. A respiração feita pelo diafragma faz com que uma grande quantidade de ar adentre o organismo, acabando com o problema.

Diminui o risco de doenças

Se você leu até aqui, provavelmente já compreendeu que a oxigenação correta dos tecidos faz com que todo o nosso sistema funcione corretamente, certo? Por isso, fica fácil entender como o simples ato de respirar pode ser vantajoso para a saúde.

Vantagens como a detoxificação natural do organismo, aumento da capacidade respiratória — e a consequente redução do risco de doenças do trato respiratório —, diminuição de dores de cabeça e menos concentração de açúcar no sangue fazem parte da realidade daqueles que respiram corretamente.

Melhora da postura

Para a realização correta da respiração diafragmática, é necessário se sentar de forma ereta e alinhada. Em longo prazo, isso é um grande exercício para a melhora da postura, trazendo inúmeros benefícios para a saúde como um todo, além de reduzir as dores nas costas.

Uma postura bem colocada auxilia nos processos de digestão dos alimentos, bombeamento sanguíneo pelo coração e favorece o funcionamento de todos os órgãos internos, para que eles trabalhem em equilíbrio e com mais eficiência.

Favorece o desempenho

Além de todas as vantagens citadas contribuírem indiretamente para que melhorias sejam sentidas em todos os âmbitos de nossas vidas, incluindo nossos estudos e carreiras, outros benefícios podem ter grande papel nessa conquista.

Quando estamos concentrados ou assumimos a responsabilidade de uma tarefa complicada, automaticamente respiramos bem fundo. A razão para essa atitude é a busca do corpo para uma melhor oxigenação cerebral, a qual “clareia as ideias”. Portanto, fazer isso constantemente é extremamente benéfico para a concentração, foco e outras capacidades cognitivas.

A respiração diafragmática é essencial para as nossas vidas e é o primeiro passo para estabelecer o equilíbrio vital do nosso corpo. Por isso, que tal começar agora mesmo? A reeducação do modo como respiramos é um exercício contínuo que, quando praticado de forma consciente, se transforma em uma atividade que contribui decisivamente para o bem-estar.

Se você gostou dessas dicas, confira também o nosso post sobre os seis principais tipos de meditação e aplique os novos conhecimentos sobre a respiração a essa ótima prática!

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