{"id":3669,"date":"2022-10-27T09:00:00","date_gmt":"2022-10-27T12:00:00","guid":{"rendered":"https:\/\/totalpass.com\/?p=3669"},"modified":"2025-04-03T12:48:05","modified_gmt":"2025-04-03T15:48:05","slug":"5-tecnicas-de-respiracao","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/bem-estar\/5-tecnicas-de-respiracao\/","title":{"rendered":"5 t\u00e9cnicas de respira\u00e7\u00e3o para amenizar a ansiedade"},"content":{"rendered":"\n<p>Devido \u00e0 correria do dia a dia e ao <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/como-ficar-calmo\/\"><strong>estresse<\/strong><\/a> das tarefas di\u00e1rias, \u00e9 ainda mais importante cuidar da nossa sa\u00fade f\u00edsica, mental e emocional, n\u00e9? Pensando nisso, para te ajudar a manter a mente relaxada, nada melhor do que algumas <strong>t\u00e9cnicas de respira\u00e7\u00e3o<\/strong> para amenizar a <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/ansiedade-e-saude-mental\/\"><strong>ansiedade<\/strong><\/a> e, consequentemente, promover a sensa\u00e7\u00e3o de <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/bem-estar-na-sua-rotina\/\"><strong>bem-estar<\/strong><\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao.jpg\" alt=\"Mulher praticando a t\u00e9cnica de respira\u00e7\u00e3o \" class=\"wp-image-3670 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>As t\u00e9cnicas de respira\u00e7\u00e3o ajudam a promover mais bem-estar, reduzindo os problemas mentais. Saiba mais!\n<\/figcaption><\/figure><\/div>\n\n\n\n<p>Quando ficamos preocupados com algo, tanto no trabalho quanto em casa, acabamos desenvolvendo a t\u00e3o temida ansiedade, que acaba gerando in\u00fameros problemas de <a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/intestino-e-saude-mental\/\"><strong>sa\u00fade<\/strong><\/a>, como <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/preocupacao-excessiva\/\"><strong>preocupa\u00e7\u00f5es excessivas<\/strong><\/a>, tens\u00f5es musculares ou medos de coisas que n\u00e3o existem. Por isso, \u00e9 importante desenvolver algumas t\u00e9cnicas de respira\u00e7\u00e3o.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Por que \u00e9 importante exercitar a respira\u00e7\u00e3o?<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-deitada.jpg\" alt=\"Mulher respirando com os olhos fechados \" class=\"wp-image-3671 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-deitada.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-deitada-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>As t\u00e9cnicas de respira\u00e7\u00e3o ajudam a melhorar o funcionamento intestinal e a digest\u00e3o dos alimentos. Confira os outros benef\u00edcios!\n<\/figcaption><\/figure><\/div>\n\n\n\n<p>Ser\u00e1 que voc\u00ea tem respirado direito? Parece uma pergunta confusa, n\u00e9? Mas segundo uma reportagem da BBC News Brasil, quando n\u00e3o praticamos a respira\u00e7\u00e3o correta, ela pode provocar in\u00fameros problemas relacionados \u00e0 nossa sa\u00fade mental, como, por exemplo, aumento da sensa\u00e7\u00e3o de ansiedade, estresse e\/ou <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/exercicios-fisicos-e-depressao\/\"><strong>depress\u00e3o<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<p>No entanto, quando controlamos a nossa respira\u00e7\u00e3o, \u00e9 poss\u00edvel garantir in\u00fameros benef\u00edcios \u00e0 <a href=\"https:\/\/totalpass.com\/br\/blog\/sala-de-imprensa\/saude-fisica-mental-meta-esse-ano\/\"><strong>sa\u00fade f\u00edsica e mental<\/strong><\/a>:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Melhora o <a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/intestino-e-saude-mental\/\"><strong>funcionamento do intestino<\/strong><\/a>;<\/li><li>Melhora a digest\u00e3o dos alimentos ingeridos;<\/li><li>Melhora a <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/higiene-do-sono\/\"><strong>qualidade do sono<\/strong><\/a>;<\/li><li>Controla os problemas mentais;<\/li><li>Reduz a press\u00e3o arterial;<\/li><li>Diminui as dores lombares;<\/li><li>Proporciona a sensa\u00e7\u00e3o de <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/organizacao-e-bem-estar\/\"><strong>bem-estar<\/strong><\/a>;<\/li><li>E muito mais!<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 t\u00e9cnicas de respira\u00e7\u00e3o<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/br\/blog\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-alternando-as-narinas.jpg\" alt=\"Mulher praticando a t\u00e9cnica de respirando alternando as narinas \" class=\"wp-image-3672 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-alternando-as-narinas.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2022\/10\/tecnicas-de-respiracao-alternando-as-narinas-300x201.jpg 300w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption>Conhece a t\u00e9cnica de respira\u00e7\u00e3o alternando as narinas? Confira o passo a passo e seus benef\u00edcios \u00e0 sa\u00fade!\n<\/figcaption><\/figure><\/div>\n\n\n\n<p>Para que a sua sa\u00fade emocional n\u00e3o seja deixada de escanteio, nada melhor do que praticar algumas t\u00e9cnicas de respira\u00e7\u00e3o. Pensando nisso, separamos 5 ideias f\u00e1ceis para voc\u00ea fazer em casa, no trabalho ou onde quer que esteja. Vamos l\u00e1?!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; <strong>Respira\u00e7\u00e3o abdominal&nbsp;<\/strong><\/h3>\n\n\n\n<p>A respira\u00e7\u00e3o <a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/abdominal\/\"><strong>abdominal<\/strong><\/a>, conhecida tamb\u00e9m como respira\u00e7\u00e3o de beb\u00ea, tem como objetivo ajudar a estimular como voc\u00ea respira por meio do diafragma. Al\u00e9m disso, ajuda a tranquilizar o sistema nervoso para promover o estado de tranquilidade.&nbsp;<\/p>\n\n\n\n<p>Por isso, comece inspirando todo o ar. Em seguida, infle a barriga (n\u00e3o o peitoral). Em seguida, ao expirar, esvazie completamente o ar da sua barriga, diminuindo o volume de toda a regi\u00e3o abdominal. Lembre-se de fazer isso tr\u00eas vezes num ritmo calmo e profundo, sem for\u00e7ar a respira\u00e7\u00e3o.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; <strong>Respira\u00e7\u00e3o contando at\u00e9 sete segundos&nbsp;<\/strong><\/h3>\n\n\n\n<p>Est\u00e1 se sentindo ansioso e n\u00e3o consegue reduzir este sentimento? A t\u00e9cnica de contar at\u00e9 sete segundos pode ser uma \u00f3tima alternativa para promover a sensa\u00e7\u00e3o de bem-estar.&nbsp;<\/p>\n\n\n\n<p>Primeiro, \u00e9 preciso eliminar o ar que j\u00e1 existe dentro do seu corpo, por isso, expire-o. Em seguida, inspire todo o oxig\u00eanio para dentro do pulm\u00e3o contando at\u00e9 quatro segundos e prenda o ar por tr\u00eas segundos. Por \u00faltimo, solte-o novamente, devagar, por sete segundos.<\/p>\n\n\n\n<p>Para que esta t\u00e9cnica de respira\u00e7\u00e3o tenha efeito, lembre-se de faz\u00ea-la tr\u00eas vezes.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; <strong>Respira\u00e7\u00e3o quadrada<\/strong><\/h3>\n\n\n\n<p>A respira\u00e7\u00e3o quadrada, conhecida tamb\u00e9m como Sama Vritti, tem como objetivo controlar os diferentes n\u00edveis da ansiedade e at\u00e9 mesmo do estresse, proporcionando <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/tecnicas-de-relaxamento\/\"><strong>relaxamento<\/strong><\/a> e calmaria nos pensamentos ruins que surgem no dia a dia.&nbsp;<\/p>\n\n\n\n<p>Para come\u00e7ar, inspire lentamente o ar contando at\u00e9 tr\u00eas. Em seguida, segure-o nos pulm\u00f5es por mais tr\u00eas segundos. Ap\u00f3s esse tempo, solte-o contando at\u00e9 tr\u00eas segundos. Ap\u00f3s esvaziar completamente o oxig\u00eanio, conte mais uma vez at\u00e9 tr\u00eas.&nbsp;<\/p>\n\n\n\n<p>Lembre-se de repetir o processo at\u00e9 se acalmar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; <strong>Respira\u00e7\u00e3o alternando as narinas&nbsp;<\/strong><\/h3>\n\n\n\n<p>Perfeita para quem deseja acalmar o corpo e a mente, a t\u00e9cnica de respirar alternando as narinas ajuda a controlar a ansiedade e a trazer mais<a href=\"https:\/\/totalpass.com\/br\/blog\/saude\/falta-de-concentracao\/\"> <strong>concentra\u00e7\u00e3o<\/strong><\/a>.&nbsp;<\/p>\n\n\n\n<p>Inspire todo o ar por uma narina e pela outra expire completamente. Caso sinta dificuldade para executar esta t\u00e9cnica, use o dedo indicador para tapar a narina que n\u00e3o est\u00e1 sendo usada no momento.&nbsp;<\/p>\n\n\n\n<p>Realize este passo a passo tr\u00eas vezes ou at\u00e9 se acalmar.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; <strong>Respira\u00e7\u00e3o com aten\u00e7\u00e3o<\/strong>&nbsp;<\/h3>\n\n\n\n<p>Desacelerar \u00e9 importante para diminuir a ansiedade, sabia? Nesta t\u00e9cnica, sente-se em algum lugar, desde sof\u00e1 at\u00e9 cadeira, feche completamente os olhos e inspire o ar.&nbsp;<\/p>\n\n\n\n<p>Ao fazer isso, elimine todos os pensamentos negativos e foque em sentir os sons ao redor ou at\u00e9 mesmo os p\u00e9s no ch\u00e3o. Em seguida, sinta o ar se espalhando por todo o seu corpo. Quando for expirar, lembre-se de pensar que o ar est\u00e1 retirando todas as energias negativas, bem como o estresse e a tens\u00e3o muscular.&nbsp;<\/p>\n\n\n\n<p>Por \u00faltimo, mas menos importante, independente das <strong>t\u00e9cnicas de respira\u00e7\u00e3o<\/strong> escolhidas, consulte-se com <a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/dia-do-psicologo-sua-historia\/\"><strong>psic\u00f3logo<\/strong><\/a> para entender quais problemas est\u00e3o desencadeando a sua ansiedade.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Devido \u00e0 correria do dia a dia e ao estresse das tarefas di\u00e1rias, \u00e9 ainda mais importante cuidar da nossa sa\u00fade f\u00edsica, mental e emocional, n\u00e9? Pensando nisso, para te ajudar a manter a mente relaxada, nada melhor do que algumas t\u00e9cnicas de respira\u00e7\u00e3o para amenizar a ansiedade e, consequentemente, promover a sensa\u00e7\u00e3o de bem-estar. [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":3670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114],"tags":[322,158,832,833,835,831,834,446],"class_list":["post-3669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bem-estar","tag-ansiedade","tag-bem-estar","tag-respiracao-abdominal","tag-respiracao-alternando-as-narinas","tag-respiracao-com-atencao","tag-respiracao-contando-ate-sete-segundos","tag-respiracao-quadrada","tag-tecnicas-de-respiracao"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Respira\u00e7\u00e3o: 5 T\u00e9cnicas Contra Ansiedade | TotalPass<\/title>\n<meta name=\"description\" content=\"Descubra cinco t\u00e9cnicas de respira\u00e7\u00e3o que ajudam a aliviar a ansiedade, melhorando a 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