{"id":701519,"date":"2026-07-05T10:16:04","date_gmt":"2026-07-05T10:16:04","guid":{"rendered":"https:\/\/microscopemedia.com\/?p=701519"},"modified":"2026-07-05T10:16:04","modified_gmt":"2026-07-05T10:16:04","slug":"3-exercitii-de-respiratie-profunda-pentru-scaderea-tensiunii-arteriale","status":"publish","type":"post","link":"https:\/\/microscopemedia.com\/?p=701519","title":{"rendered":"3 exerci\u021bii de respira\u021bie profund\u0103 pentru sc\u0103derea tensiunii arteriale"},"content":{"rendered":"

Exerci\u021biile func\u021bioneaz\u0103 prin reducerea activit\u0103\u021bii la nivelul sistemului nervos simpatic, cunoscut \u0219i sub denumirea de \u201ereac\u021bia de lupt\u0103 sau fugi\u201d.<\/p>\n

\u201eUn sistem nervos simpatic hiperactiv este unul dintre principalii factori care contribuie la hipertensiunea arterial\u0103, iar exerci\u021biile de respira\u021bie ajut\u0103 la relaxarea \u0219i sc\u0103derea acesteia\u201d<\/em>, spune Daniel Craighead, doctorand \u0219i profesor asistent de kinesiologie la Universitatea din Minnesota, citat de GQ. <\/strong><\/a><\/p>\n

De asemenea, respira\u021biile mai lente \u0219i mai profunde contribuie, de asemenea, la sc\u0103derea ritmului cardiac \u0219i la relaxarea vaselor de s\u00e2nge, afirm\u0103 Sunny Sharma, medic specializat \u00een medicina stilului de via\u021b\u0103 \u0219i medic regional \u00een cadrul Ascension Medical Group din Illinois.<\/p>\n

Respira\u021bia din diafragm\u0103<\/h2>\n

Primul exerci\u021biu recomandat este respira\u021bia diafragmatic\u0103 sau abdominal\u0103. Este una dintre cele mai eficiente tehnici de a sc\u0103dea tensiunea. Scopul exerci\u021biului este s\u0103 respiri ad\u00e2nc \u0219i \u00eencet, folosind diafragma, \u00een loc s\u0103 respiri superficial, cu pieptul, potrivit explica\u021biilor date de cardiologul Abid Husain.<\/p>\n

Exerci\u021biul se execut\u0103 astfel:<\/p>\n

    \n
  1. Inspir\u0103 pe nas timp de 4-5 de secunde, l\u0103s\u00e2nd burta s\u0103 se umfle.<\/li>\n
  2. Expir\u0103 complet timp de 6-8 secunde.<\/li>\n<\/ol>\n

    \u201eExpira\u021bia este deosebit de important\u0103, deoarece o expira\u021bie mai lung\u0103 tinde s\u0103 favorizeze relaxarea \u0219i activarea nervului vag\u201d<\/em>, explic\u0103 doctorul Husain.<\/p>\n

    Nervul nag este cel mai lung nerv din corp, care contribuie la reglarea ritmului cardiac, dar \u0219i la digestie.<\/p>\n

    \u00centr-un studiu realizat pe pacien\u021bi cu hipertensiune arterial\u0103 de grad 2, participan\u021bii care au practicat respira\u021bia profund\u0103 abdominal\u0103 timp de 7 zile au \u00eenregistrat o sc\u0103dere semnificativ\u0103 at\u00e2t a tensiunii arteriale sistolice (tensiunea mare), c\u00e2t \u0219i a celei diastolice (tensiunea mic\u0103), \u00een compara\u021bie cu grupul de control, format din pacien\u021bi care nu au practicat exerci\u021biul.<\/p>\n

    Tehnica 4-7-8<\/h2>\n

    Un alt exerci\u021biu benefic de respira\u021bie profund\u0103 este tehnica \u201e4-7-8\u201d.<\/p>\n

      \n
    1. Inspir\u0103 pe nas timp de 4 secunde<\/li>\n
    2. \u021aine-\u021bi respira\u021bia timp de 7 secunde<\/li>\n
    3. Expir\u0103 pe gur\u0103 8 secunde<\/li>\n<\/ol>\n

      Ciclul trebuie repetat de 3 p\u00e2n\u0103 la 6 ori.<\/p>\n

      \u201eUnele persoane consider\u0103 c\u0103 aceast\u0103 structur\u0103 este util\u0103, deoarece \u00eencurajeaz\u0103 ritmuri de respira\u021bie mai lente \u0219i aten\u021bia con\u0219tient\u0103\u201d, spune medicul regional Sunny Sharma.<\/p>\n

      \u00centr-un studiu restr\u00e2ns, realizat pe adul\u021bi tineri f\u0103r\u0103 probleme de s\u0103n\u0103tate, participan\u021bii care au practicat aceast\u0103 tehnic\u0103 de respira\u021bie au \u00eenregistrat sc\u0103deri ale ritmului cardiac, dar \u0219i ale tensiunii arteriale sistolice (tensiunea mare), chiar \u0219i \u00een condi\u021bii de lips\u0103 de somn.<\/p>\n

      <\/p>\n

      Respira\u021bia lent\u0103 \/ controlat\u0103<\/h2>\n

      Potrivit celor doi medici, Sharma \u0219i Husain, respira\u021bia lent\u0103 este un exerci\u021biu de baz\u0103.<\/p>\n

        \n
      1. Inspir\u0103 num\u0103r\u00e2nd p\u00e2n\u0103 la 5<\/li>\n
      2. Expir\u0103 num\u0103r\u00e2nd p\u00e2n\u0103 la 5<\/li>\n<\/ol>\n

        sau:<\/p>\n

          \n
        1. Inspir\u0103 num\u0103r\u00e2nd p\u00e2n\u0103 la 4<\/li>\n
        2. Expir\u0103 num\u0103r\u00e2nd p\u00e2n\u0103 la 6<\/li>\n<\/ol>\n

          De\u0219i num\u0103rul de expira\u021bii poate p\u0103rea extrem de lent, \u201eeste un interval care pare s\u0103 sus\u021bin\u0103 echilibrul autonom \u0219i variabilitatea ritmului cardiac\u201d, spune medicul Husain.<\/p>\n

          Un studiu amplu a ar\u0103tat c\u0103 efectuarea a \u0219ase respira\u021bii pe minut, timp de 15 minute \u00een total, a dus la sc\u0103derea tensiunii arteriale sistolice \u0219i diastolice at\u00e2t imediat, c\u00e2t \u0219i pe parcursul c\u00e2torva zile, inclusiv la persoanele cu hipertensiune.<\/p>\n

          C\u00e2nd ar trebui s\u0103 le facem?<\/h2>\n

          Cardiologul Abid Husain spune c\u0103 putem face aceste exerci\u021bii o dat\u0103 sau de dou\u0103 ori pe zi, timp de 5-10 minute. Aceste exerci\u021bii se pot face \u00eenainte de culcare, dup\u0103 sarcini stresante la serviciu sau \u00een momentele de stres.<\/p>\n

          Potrivit lui Sunny Sharma, pentru rezultate este bine s\u0103 facem aceste exerci\u021bii zilnic sau aproape zilnic, timp de 8 p\u00e2n\u0103 la 12 s\u0103pt\u0103m\u00e2ni.<\/p>\n

          Cardiologul Abid Husain recomand\u0103 s\u0103 st\u0103m conformabil, recomand\u0103 s\u0103 evit\u0103m hiperventila\u021bia (respira\u021bia cu un ritm anormal, profund\u0103 \u0219i mult prea rapid\u0103), dar \u0219i s\u0103 ne oprim din exerci\u021biul de respira\u021bie \u00een cazul \u00een care sim\u021bim ame\u021beli.<\/p>\n

          Acesta le mai recomand\u0103 oamenilor s\u0103 consulte un medic \u00eenainte de a \u00eencepe aceste exerci\u021bii de respira\u021bie, dac\u0103 persoanele sufer\u0103 de o afec\u021biune cardiovascular\u0103 sau respiratorie.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Exerci\u021biile func\u021bioneaz\u0103 prin reducerea activit\u0103\u021bii la nivelul sistemului nervos simpatic, cunoscut \u0219i sub denumirea de \u201ereac\u021bia de lupt\u0103 sau fugi\u201d. \u201eUn sistem nervos simpatic hiperactiv este unul dintre principalii factori … Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":701520,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts\/701519"}],"collection":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=701519"}],"version-history":[{"count":0,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts\/701519\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/media\/701520"}],"wp:attachment":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=701519"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=701519"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=701519"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}