Le stress est courant chez les élèves, mais il existe des moyens de se sentir plus à l’aise grâce aux exercices de respiration réguliers présentés dans ce guide.
La méditation, la pleine conscience et la respiration profonde sont depuis longtemps associées à l’amélioration de la santé mentale. Pour les étudiants, prendre soin de leur santé mentale est une priorité absolue pendant une période extrêmement stressante, en particulier pendant la haute saison des examens. Comment peuvent-ils augmenter leur bien-être mental au milieu de leur stress refoulé ? En essayant des exercices de respiration et des techniques de pleine conscience !
Bien sûr, inspirer et expirer correctement semble facile, mais il y a en fait beaucoup plus quand il s’agit de respiration profonde et d’exercices de pleine conscience. Savoir par où commencer peut être délicat, mais n’ayez crainte, car voici un guide destiné aux étudiants qui cherchent à mettre en œuvre des techniques de respiration consciente dans leur vie.
1. La respiration profonde du ventre
Cet exercice est un bon début car il permet de longues et profondes respirations abdominales et est également excellent pour la pleine conscience car il vous permet de poser votre main sur votre ventre pour sentir votre respiration entrer et sortir. En fait, ce mouvement peut être utile pour vous ancrer pendant que vous pratiquez votre respiration.
Pour commencer, placez vos mains sur votre ventre, fermez les yeux et respirez longuement et profondément par le nez. Retenez votre souffle pendant un moment, sentez votre ventre plein d’air pendant que vous attendez, puis expirez lentement par la bouche, en sentant le « ballon » dans votre ventre se dégonfler lorsque l’air quitte vos poumons.
2. Respiration consciente
La pleine conscience consiste à prêter attention à l’ici et maintenant et aux images, sons et sensations qui vous entourent. Lorsqu’il s’agit de respiration consciente, il s’agit de la sensation et du son de votre respiration.
Pour essayer la respiration consciente, installez-vous dans un espace calme et sûr où vous ne serez pas interrompu. Commencez par fermer les yeux et inspirez et expirez profondément, avec une longue inspiration par le nez et une longue expiration par la bouche.
En faisant ces respirations lentes et profondes, vous devez faire attention à tout ce que vous ressentez. Comment résonne votre respiration ? Que ressentez-vous lorsque votre souffle remplit vos poumons et que ressentez-vous lorsque vous le relâchez ? Avez-vous d’autres sensations ? Prenez votre temps pour évaluer et accepter vos sentiments et vos pensées pendant que vous chevauchez doucement chaque respiration – et ne les combattez pas ; laissez-les simplement être.
3. Libérer la tension
Il y a une raison pour laquelle des exercices comme le yoga et le pilates se concentrent autant sur les bonnes techniques de respiration. Lorsque vous pratiquez des étirements et relâchez des tensions musculaires, la respiration va de pair. Si vous vous sentez stressé et submergé par vos études, vous voudrez peut-être soulager la tension de tout votre corps – et vous pouvez le faire avec des exercices de respiration.
Allongez-vous dans un endroit confortable et concentrez-vous sur chaque zone de votre corps pendant que vous vous installez dans un état de relaxation. Ensuite, respirez profondément, retenez-la pendant que vous recourbez vos orteils et étirez tout votre corps. Ensuite, relâchez votre respiration lentement tout en déroulant vos orteils et en détendant vos muscles.
De plus, vous pouvez faire de l’exercice tout en vous concentrant sur différentes zones de votre corps, en vous assurant de respirer profondément et consciencieusement pendant que vous vous frayez un chemin à travers chaque partie du corps qui a besoin d’être soulagée de la tension.
Final Thoughts
Breathing exercises can help you feel calmer and more collected; however, they can only do so much. If your stress levels are getting out of hand and last a long time, you should see your doctor. Your mental health is just as important as your physical health, and you need to take care of it if you want to remain in good form.
Naturally, students are busy people and can’t always find the time to go to a GP right away, which is why GP online services can be a good first port of call for those with hectic schedules. There are also student health services available for those that need them, so use them if you feel like your mental health has declined – that’s what they’re there for.
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