{"id":5014,"date":"2018-02-12T23:42:30","date_gmt":"2018-02-12T21:42:30","guid":{"rendered":"http:\/\/ekongkar.yoga\/?page_id=5014"},"modified":"2018-02-12T23:42:30","modified_gmt":"2018-02-12T21:42:30","slug":"ralentir-la-respiration","status":"publish","type":"page","link":"https:\/\/ekongkar.yoga\/?page_id=5014","title":{"rendered":"Ralentir la respiration"},"content":{"rendered":"<p><span style=\"color: #8c282c;\"><span style=\"font-size: 18pt;\">Ralentir la respiration<\/span><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"http:\/\/ekongkar.yoga\/wp-content\/uploads\/2018\/02\/meditation-respiration-kundalini-yoga-ekongkar-FFKY-3.jpg\" width=\"370\" height=\"222\">Au repos, ou lors d\u2019une activit\u00e9 calme comme la lecture, <strong><span style=\"color: #008080;\">la plupart des adultes respirent \u00e0 un rythme moyen de 12 \u00e0 20 cycles par minutes<\/span><\/strong>, les femmes ayant une fr\u00e9quence un peu sup\u00e9rieure \u00e0 celle des hommes (1 cycle = 1 inspir + 1 expir).<\/p>\n<p>Dans d\u2019autres situations, cette fr\u00e9quence peut \u00eatre modifi\u00e9e. <strong><span style=\"color: #008080;\">Elle est ralentie durant le sommeil et acc\u00e9l\u00e9r\u00e9e au besoin pour adapter la respiration \u00e0 un effort.<\/span> <\/strong>La fr\u00e9quence respiratoire est \u00e9galement un bon barom\u00e8tre de l\u2019\u00e9tat d\u2019esprit et varie au rythme des fluctuations \u00e9motionnelles. Par exemple, l\u2019anxi\u00e9t\u00e9 est souvent associ\u00e9e \u00e0 une respiration superficielle et rapide ; la col\u00e8re, \u00e0 une respiration courte et forc\u00e9 ; le chagrin, \u00e0 une respiration arythmique et haletante ; et dans la d\u00e9pression, la respiration s\u2019apparente au soupir.<\/p>\n<p><strong><span style=\"color: #008080;\">Prendre conscience de la respiration et en ralentir le rythme est l&rsquo;une des meilleures fa\u00e7ons de commencer \u00e0 rel\u00e2cher les tensions dans le corps et le mental<\/span><\/strong>. Antidote \u00e0 la fr\u00e9n\u00e9sie de la vie moderne, la respiration lente et la prise de conscience de ce rythme apais\u00e9, permet d\u2019obtenir une d\u00e9tente g\u00e9n\u00e9rale, un ralentissement du rythme cardiaque et un apaisement de la turbulence du mental et de la ronde des id\u00e9es r\u00e9currentes, ainsi qu\u2019une pacification du flux des \u00e9motions.<\/p>\n<p>Dans la tradition du Kundalini Yoga, <strong><span style=\"color: #008080;\">des bienfaits particuliers sont associ\u00e9s \u00e0 l\u2019adoption de certaines fr\u00e9quences respiratoires<\/span><\/strong>.<\/p>\n<ul>\n<li><strong><span style=\"color: #993300;\">8 cycles par minute<\/span><\/strong> (7,5 sec. par cycle respiratoire)\n<ul>\n<li>Apaise et relaxe.<\/li>\n<li>Accro\u00eet la clart\u00e9 mentale.<\/li>\n<li>Soutient le processus de gu\u00e9rison.<\/li>\n<li>Active le syst\u00e8me nerveux parasympathique, ce qui induit un ralentissement g\u00e9n\u00e9ral des fonctions de l&rsquo;organisme (diminution de la fr\u00e9quence cardiaque et de la tension art\u00e9rielle, etc).<\/li>\n<\/ul>\n<\/li>\n<li><strong><span style=\"color: #993300;\">4 cycles par minute<\/span><\/strong> (15 sec. par cycle respiratoire)\n<ul>\n<li>Produit un \u00e9tat m\u00e9ditatif.<\/li>\n<li>\u00c9l\u00e8ve le seuil de sensibilit\u00e9 corporelle et accro\u00eet la clart\u00e9 visuelle.<\/li>\n<li>A un effet salutaire sur deux glandes endocrines importantes, l\u2019hypophyse (glande pituitaire) et l\u2019\u00e9piphyse (glande pin\u00e9ale).<\/li>\n<\/ul>\n<\/li>\n<li><strong><span style=\"color: #993300;\">1 cycle par minute<\/span><\/strong> (20 sec. pour l\u2019inspiration, 20 sec. de r\u00e9tention poumon plein, 20 sec. pour l\u2019expiration)\n<ul>\n<li>Pacifie et dissipe l\u2019anxi\u00e9t\u00e9, les peurs et les soucis.<\/li>\n<li>Am\u00e8ne une conscience accrue de soi-m\u00eame.<\/li>\n<li>Am\u00e9liore et harmonise les connections c\u00e9r\u00e9brales, entre les deux h\u00e9misph\u00e8res mais \u00e9galement entre le cerveau \u00ab reptilien \u00bb (instinctif), le cerveau \u00ab limbique \u00bb (\u00e9motionnel) et le n\u00e9ocortex (cart\u00e9sien).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong><span style=\"color: #993300;\">A lire \u00e9galement<\/span><\/strong>, deux articles sur la technique dite de la \u00ab\u00a0<strong><span style=\"color: #008080;\">coh\u00e9rence cardiaque<\/span><\/strong>\u00a0\u00bb qui pr\u00e9conise une respiration de 6 cycles par minutes&nbsp; afin de r\u00e9guler son stress et son anxi\u00e9t\u00e9.<\/p>\n<div class=\"mks_col \">\n<div class=\"mks_one_half \">\n<blockquote class=\"wp-embedded-content\" data-secret=\"WztA7YUd89\"><p><a href=\"http:\/\/ekongkar.yoga\/?p=3789\">La coh\u00e9rence cardiaque<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"http:\/\/ekongkar.yoga\/?p=3789&#038;embed=true#?secret=WztA7YUd89\" data-secret=\"WztA7YUd89\" width=\"600\" height=\"338\" title=\"&laquo;&nbsp;La coh\u00e9rence cardiaque&nbsp;&raquo; &#8212; Kundalini Yoga\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p style=\"text-align: left;\"><\/div>\n<div class=\"mks_one_half \">\n<blockquote class=\"wp-embedded-content\" data-secret=\"3eLVenKTHs\"><p><a href=\"http:\/\/ekongkar.yoga\/?p=3800\">Coh\u00e9rence cardiaque: guide respiratoire visuel<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" src=\"http:\/\/ekongkar.yoga\/?p=3800&#038;embed=true#?secret=3eLVenKTHs\" data-secret=\"3eLVenKTHs\" width=\"600\" height=\"338\" title=\"&laquo;&nbsp;Coh\u00e9rence cardiaque: guide respiratoire visuel&nbsp;&raquo; &#8212; Kundalini Yoga\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<\/div>\n<\/div>\n<hr>\n<p><span style=\"font-size: 24pt;\">En vid\u00e9os, sur la cha\u00eene YouTube <span style=\"text-decoration: underline; color: #008080;\"><a style=\"color: #008080; text-decoration: underline;\" href=\"https:\/\/www.youtube.com\/channel\/UC6JVXwM88DsvYA7kf4RxFSg\" target=\"_blank\" rel=\"noopener noreferrer\">Yoga Ekongkar<\/a><\/span>&nbsp;:<\/span><\/p>\n<div class=\"mks_col \">\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/MtGw3CJNYKs?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/9qgkCcz_bBY?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<div class=\"mks_col \">\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/N1Opm38-4W0?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/53LsD4XT2Rc?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<\/div>\n<div class=\"mks_col \">\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/4y6ZMuGJhQQ?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<div class=\"mks_one_half \"><iframe loading=\"lazy\" width=\"560\" height=\"238\" src=\"https:\/\/www.youtube.com\/embed\/m01xFJ6dLv4?rel=0&amp;showinfo=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ralentir la respiration Au repos, ou lors d\u2019une activit\u00e9 calme comme la lecture, la plupart des adultes respirent \u00e0 un rythme moyen de 12 \u00e0 20 cycles par minutes, les femmes ayant une fr\u00e9quence un peu sup\u00e9rieure \u00e0 celle des hommes (1 cycle = 1 inspir + 1 expir). Dans&#8230;<\/p>\n<p> <a class=\"continue-reading-link\" href=\"https:\/\/ekongkar.yoga\/?page_id=5014\"><span>Lire la suite&#8230;<\/span><i class=\"crycon-right-dir\"><\/i><\/a> <\/p>\n","protected":false},"author":1,"featured_media":0,"parent":1393,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-5014","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/pages\/5014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5014"}],"version-history":[{"count":1,"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/pages\/5014\/revisions"}],"predecessor-version":[{"id":39846,"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/pages\/5014\/revisions\/39846"}],"up":[{"embeddable":true,"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=\/wp\/v2\/pages\/1393"}],"wp:attachment":[{"href":"https:\/\/ekongkar.yoga\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}