{"id":3452,"date":"2022-04-18T16:15:13","date_gmt":"2022-04-18T14:15:13","guid":{"rendered":"https:\/\/www.psy.link\/blog\/?p=3452"},"modified":"2024-07-28T10:02:47","modified_gmt":"2024-07-28T08:02:47","slug":"reguler-respiration-pour-apaiser-anxiete-et-angoisses","status":"publish","type":"post","link":"https:\/\/www.psy.link\/blog\/2022\/04\/18\/reguler-respiration-pour-apaiser-anxiete-et-angoisses\/","title":{"rendered":"R\u00e9guler la respiration pour apaiser anxi\u00e9t\u00e9, stress et crise d&rsquo;angoisse"},"content":{"rendered":"\n<p>L&rsquo;objectif de cet article est de vous aider \u00e0 apaiser l&rsquo;anxi\u00e9t\u00e9 et votre r\u00e9action lors de la survenue d\u2019une attaque de panique. R\u00e9agir avec plus de calme vous permettra de mieux la vivre. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Syst\u00e8me de stress vs syst\u00e8me d\u2019apaisement <\/h2>\n\n\n\n<p>Le syst\u00e8me nerveux autonome contr\u00f4le les fonctions respiratoires, digestives et cardiovasculaires et les organes internes. Il agit sur l&rsquo;ensemble des&nbsp;muscles lisses, c\u2019est-\u00e0-dire l\u2019activit\u00e9 des vaisseaux sanguins, l\u2019estomac, intestins, foie, reins, vessie, organes g\u00e9nitaux, poumons, pupilles, c\u0153ur, glandes sudoripares, salivaire et digestives. Ces organes fonctionnent et se r\u00e9gulent de mani\u00e8re automatique, hors de notre volont\u00e9.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/pexels-rfstudio-3059751.jpg\" alt=\"\" class=\"wp-image-3456\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/pexels-rfstudio-3059751.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/pexels-rfstudio-3059751-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<p>Le syst\u00e8me autonome agit \u00e0 travers de deux syst\u00e8mes&nbsp;:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Le syst\u00e8me sympathique est associ\u00e9 \u00e0 la mobilisation de l&rsquo;\u00e9nergie en p\u00e9riode de stress. Son activation est indispensable en situation d&rsquo;urgence.<\/li><li>Le syst\u00e8me nerveux parasympathique concerne le repos. Il \u00e9conomise l&rsquo;\u00e9nergie et maintient les activit\u00e9s de base.<\/li><\/ul>\n\n\n\n<p>En somme, le syst\u00e8me sympathique active et le syst\u00e8me parasympathique calme.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-28f84493 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-stretch has-ast-global-color-4-background-color has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"padding-top:var(--wp--preset--spacing--20);padding-right:var(--wp--preset--spacing--20);padding-bottom:var(--wp--preset--spacing--20);padding-left:var(--wp--preset--spacing--20)\">\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-6c531013 wp-block-group-is-layout-flex\">\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"400\" height=\"600\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png\" alt=\"\" class=\"wp-image-14284\" style=\"width:170px;height:auto\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9.png 400w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2025\/11\/9-200x300.png 200w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-uagb-call-to-action uagb-block-4806f25e wp-block-button\"><div class=\"uagb-cta__wrap\"><h2 class=\"uagb-cta__title\"><strong>Trouvez un psychologue TCC qualifi\u00e9 pr\u00e8s de chez vous<\/strong><\/h2><p class=\"uagb-cta__desc\">L\u2019annuaire national Psy.link regroupe des praticiens form\u00e9s et v\u00e9rifi\u00e9s, disponibles rapidement.<\/p><\/div><div class=\"uagb-cta__buttons\"><a href=\"https:\/\/app.psy.link\/psychologues-tcc\" class=\"uagb-cta__button-link-wrapper wp-block-button__link\" target=\"_blank\" rel=\"noopener noreferrer\">\ud83d\udd0e Consulter l\u2019annuaire<\/a><\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Lorsque nous sommes anxieuses ou stress\u00e9es, le syst\u00e8me sympathique s\u2019active, les vaisseaux sanguins se contractent, notre estomac met la digestion en veille et nos pupilles se dilatent, etc. En effet, le corps se pr\u00e9pare pour faire face \u00e0 une situation stressante, c\u2019est-\u00e0-dire, fuir ou attaquer. Lorsque vous \u00eates dans une situation qui vous angoisse, le syst\u00e8me sympathique joue bien son r\u00f4le. Il d\u00e9clenche l\u2019alarme. Cependant, parfois l\u2019alarme est d\u00e9clench\u00e9e inutilement puisque le syst\u00e8me sympathique ne sait pas faire la diff\u00e9rence entre une situation r\u00e9ellement mena\u00e7ante pour votre vie et une situation per\u00e7ue comme mena\u00e7ante \u00e0 cause de votre interpr\u00e9tation.&nbsp;<\/p>\n\n\n\n<p>Par exemple&nbsp;:<em>&nbsp;Petra craint d\u2019avoir une attaque de panique au travail au supermarch\u00e9. D\u00e8s qu\u2019elle sent les premi\u00e8res sensations de l\u2019anxi\u00e9t\u00e9 &#8211; la gorge qui se serre, le c\u0153ur qui bat fort&#8230; elle panique. Elle a tr\u00e8s peur de tomber et perdre connaissance. Le syst\u00e8me sympathique s\u2019active et il crie \u00ab&nbsp;danger, danger&nbsp;\u00bb, il ne fait que r\u00e9agir au danger per\u00e7u par Petra.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La respiration, un outil pr\u00e9cieux<\/h2>\n\n\n\n<p>Alors comment faire pour apaiser le syst\u00e8me sympathique alors que nous n\u2019avons pas de contr\u00f4le direct sur le syst\u00e8me nerveux autonome&nbsp;? En fait, il y a un moyen d\u2019intervenir qui peut apporter une aide imm\u00e9diate : r\u00e9guler la respiration.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/darius-bashar-xMNel_otvWs-unsplash.jpg\" alt=\"\" class=\"wp-image-3453\" width=\"480\" height=\"720\" srcset=\"https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/darius-bashar-xMNel_otvWs-unsplash.jpg 640w, https:\/\/www.psy.link\/blog\/wp-content\/uploads\/2022\/04\/darius-bashar-xMNel_otvWs-unsplash-200x300.jpg 200w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>Nous respirons constamment et notre respiration change continuellement. Lorsque nous sommes calmes nous respirons lentement alors que stress\u00e9es, nous respirons rapidement. La respiration est compos\u00e9e d\u2019inspirations et d\u2019expirations mais savez-vous que l\u2019inspiration joue un r\u00f4le d\u2019activation du syst\u00e8me sympathique alors que l\u2019expiration joue un r\u00f4le d\u2019apaisement puisqu\u2019il fait intervenir le syst\u00e8me parasympathique. Vous avez peut-\u00eatre d\u00e9j\u00e0 remarqu\u00e9 que vous respirez naturellement plus rapidement lorsque vous \u00eates stress\u00e9es, ou anxieuses ? La bonne nouvelle est que nous pouvons manipuler notre respiration afin d\u2019apaiser le syst\u00e8me lorsque nous en avons besoin.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment respirer pour apaiser le stress et l\u2019anxi\u00e9t\u00e9<\/h2>\n\n\n\n<p>Nous pouvons utiliser le rythme respiratoire pour apaiser l&rsquo;anxi\u00e9t\u00e9. Avec des expirations plus longues que les inspirations le syst\u00e8me se calme.<\/p>\n\n\n\n<p>Nous vous invitons \u00e0 faire l\u2019exp\u00e9rience par vous-m\u00eames. Faites une inspiration qui dure 5 secondes et une expiration qui dure 7 secondes. Vous pouvez compter pour tenir le rythme. Il n\u2019est pas n\u00e9cessaire de faire cela pendant longtemps pour calmer le syst\u00e8me de stress, quelques minutes suffisent. Nous pr\u00e9conisons de micro-s\u00e9ances de 5 minutes pour trouver les bienfaits. Cependant, comme avec tout nouvel apprentissage, il faut s\u2019exercer&#8230;&nbsp;L&rsquo;application Respirelax est un excellent outil pour s&rsquo;entra\u00eener. <a href=\"https:\/\/apps.apple.com\/fr\/app\/respirelax\/id515900420\">(iPhone)<\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.thermesallevard.respi_relax&amp;hl=fr&amp;gl=US\">(Android)<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bien respirer lorsque l\u2019anxi\u00e9t\u00e9 monte<\/h2>\n\n\n\n<p>Chaque personne ressent les manifestations de l\u2019anxi\u00e9t\u00e9 de sa mani\u00e8re. Ainsi, la survenue d\u2019une attaque de panique commence bien souvent par les ressentis que la personne associe \u00e0 la peur. Face \u00e0 ceux-l\u00e0, la personne angoisse encore plus, ce qui active davantage anxi\u00e9t\u00e9 et panique&#8230;&nbsp;<\/p>\n\n\n\n<p>Or, une fois que vous aurez acquis la ma\u00eetrise de la respiration, nous vous proposons de l\u2019utiliser d\u00e8s les premi\u00e8res manifestations anxieuses. C\u2019est-\u00e0-dire, d\u00e8s que vous sentez que votre syst\u00e8me de stress s\u2019active, pensez \u00e0 expirer longuement. Cela le d\u00e9sactivera. La mont\u00e9e d\u2019anxi\u00e9t\u00e9 est peut-\u00eatre in\u00e9vitable, mais elle sera largement att\u00e9nu\u00e9e et mieux v\u00e9cue.&nbsp;Apaiser l&rsquo;anxi\u00e9t\u00e9 c&rsquo;est possible&#8230;<\/p>\n\n\n\n<p>Lire aussi: <a href=\"https:\/\/www.psy.link\/blog\/2021\/06\/16\/les-comportements-anti-stress-essentiels\/\">Les comportements anti-stress essentiels<\/a><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;objectif de cet article est de vous aider \u00e0 apaiser l&rsquo;anxi\u00e9t\u00e9 et votre r\u00e9action lors de la survenue d\u2019une attaque de panique. R\u00e9agir avec plus de calme vous permettra de mieux la vivre. Syst\u00e8me de stress vs syst\u00e8me d\u2019apaisement Le syst\u00e8me nerveux autonome contr\u00f4le les fonctions respiratoires, digestives et cardiovasculaires et les organes internes. Il [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":3455,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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