快眠生活実践ポイント9

point09:腹式呼吸のススメ

リラックスする方法

リラックスする手っ取り早い方法は、

お腹を使ってゆっくり呼吸をすることです。


「ゆっくり吐ききって、止める」を意識すると効果的です。
お風呂で湯につかりながらやるといいです。


腹式呼吸の仕方

  1. 鼻からゆっくり息を吸い込む
  2. お腹を膨らませる
  3. 口からゆっくり息を吐ききる
  4. 3秒間、呼吸を止める

これを、3分ほど繰り返す。

 

自律神経のメカニズム

体の働きをコントロールする『自律神経』は、

  • 日中に体を活動させる「交感神経」
  • 夜間に体を休ませる「副交感神経」

の2つを切り替える仕組みです。

 
交感神経
緊張状態。

何があってもパッと反応できる体の状態をキープする働きがある。

 
副交感神経
リラックス状態。

緊張を緩めて、体を休め、エネルギーを回復させる働きがある。

 

この交感神経と副交感神経のバランスがいいと、昼間の疲れを夜の睡眠でしっかり回復できます。


 
 

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