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¡Respira! y notarás la diferencia-. Por qué respirar puede ayudarte a lidiar con los problemas.

¡Respira! y notarás la diferencia-. Por qué respirar puede ayudarte a lidiar con los problemas.

agosto 1, 2015 by soporte3372
Respira-y-notaras-la-diferencia.jpg

«Respira profundo…» Nos lo dicen a menudo cuando estamos en estrés constante, o cuando estamos sumamente enojados. «Cuenta hasta diez…» es también una sugerencia común. ¿Será verdad que respirando estamos haciendo algo al respecto? 

Respirar es una actividad simple y tiene una característica particular: Es automática pero también puede ser controlada conscientemente. Esto nos permite explotar su potencial a nuestra conveniencia.

Resulta que !SI¡ , hay una relación entre la respiración y los cambios en los estados emocionales. La respiración profunda, a un ritmo lento y constante prestando atención a las sensaciones que produce el aire al entrar y salir en el cuerpo, es particularmente útil para promover un estado físico y psicológico de relajación (este es el tipo de respiración que realizan los bebés cuando duermen: inhalaciones profundas, seguidas de exhalaciones largas).

Hay al menos 4 razones por las que la respiración profunda y atendida plenamente es tan efectiva en lograr calmar al cuerpo y la mente:

1.- La respiración atendida plenamente es lenta y profunda, lo que estimula el nervio vago (un nervio que conecta con el corazón y muchos sistemas viscerales de nuestro cuerpo), activando el sistema nervioso parasimpático (un sistema que se encarga de reducir la actividad de nuestras glándulas y vísceras disminuyendo así la actividad del organismo). Esto reduce la tasa cardiaca y la presión arterial, generando la sensación de calma.

2.- A su vez, hay evidencia de que existe grupo de neuronas en la base del cerebro que reportan el estado de nuestra respiración a otras áreas del sistema nervioso e inician una respuesta que disminuye la activación general del cerebro (como si le dijeran: ¡Ve más lento!), reduciendo así la atención que prestamos a estímulos irrelevantes del ambiente. (Es como si el cuerpo se diera cuenta que, al estar respirando lento y profundo, hay que prepararse para el descanso reduciendo automáticamente el estado de alerta).

3.- También se ha observado que, durante una inhalación profunda, algunas regiones que controlan nuestros estados emocionales en el cerebro se sincronizan y esto permite un mejor reconocimiento de las emociones propias y ajenas, lo que nos ayuda a manejar mejor el estado emocional en el que nos encontramos.

4.-La cuarta razón es que, al tiempo que respiramos y prestamos atención a nuestros estados emocionales, las reacciones del cuerpo conforman un estado psicológico de atención plena al presente (´el aquí y ahora’), es decir,  Somos capaces de ‘ver’ hacia nuestro estado interno y sentir nuestros cuerpos más claramente

Al cambiar nuestra frecuencia respiratoria, no solo calmamos el cuerpo, también los pensamientos.

Esto es importante, ya que al prestar atención al pasado puede aparecer el arrepentimiento y la nostalgia, y al atender al futuro pueden aparecer sensaciones de ansiedad y estrés. Por lo tanto, cuando se está completamente en el presente, estamos temporalmente libres de arrepentimiento y preocupaciones. Es como liberar una carga enorme y pesada con un solo ejercicio de respiración, lo que permite al cuerpo-mente una oportunidad única para el descanso y la recuperación.

Así, al cambiar nuestro patrón de respiración lo que hacemos es literalmente cambiar nuestro estado emocional y la manera en que interactuamos con el mundo. 

Ahora que lo sabes, tómate unos minutos para respirar profundamente y ¡¡sigue disfrutando de tu día!! 

Si eres de las personas con mente curiosa, aquí te dejo unas referencias a artículos que hablan al respecto de los efectos de la respiración profunda y otros métodos psico-fisiológicos para estimular la relajación y manejar las emociones.

  • Richard P. Brown, Patricia L. Gerbarg & Fred Muench (2013)” Breathing Practices for Treatment of Psychiatric and Stress-Related Medical Conditions”
    Psychiatric Clinics of North America, 36 (1): 121-140. https://www.ncbi.nlm.nih.gov/pubmed/23538082

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    目的在於通過網路、電話、或書面等媒介,對大量樣本的問卷調查抽樣,利用統計學的抽樣理論來推斷較為客觀,且能較為精確地推論社會輿論或民意動向的一種方法。
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    抽樣:由於不可能向每一個人詢問意見,所以調查者會選擇一個代表性的樣本進行調查。這樣本的大小和抽樣方法都會影響調查的準確性和可靠性。
    問卷設計:為了確保獲得可靠的結果,問卷必須經過精心設計,問題要清晰、不帶偏見,且易於理解。
    數據分析:收集到的數據將被分析以得出結論。這可能包括計算百分比、平均值、標準差等,以及更複雜的統計分析。
    多種用途:民意調查可以用於各種目的,包括政策制定、選舉預測、市場研究、社會科學研究等。
    限制:雖然民意調查是一個有價值的工具,但它也有其限制。例如,樣本可能不完全代表目標人群,或者問卷的設計可能導致偏見。
    影響決策:民意調查的結果常常被政府、企業和其他組織用來影響其決策。
    透明度和誠實:為了維護調查的可信度,調查組織應該提供其調查方法、樣本大小、抽樣方法和可能的誤差範圍等詳細資訊。
    民調是怎麼調查的?
    民意調查(輿論調查)的意義是指為瞭解大多數民眾的看法、意見、利益與需求,以科學、系統與公正的資料,蒐集可以代表全部群眾(母體)的部分群眾(抽樣),設計問卷題目後,以人工或電腦詢問部分民眾對特定議題的看法與評價,利用抽樣出來部分民眾的意見與看法,來推論目前全部民眾的意見與看法,藉以衡量社會與政治的狀態。

    以下是進行民調調查的基本步驟:

    定義目標和目的:首先,調查者需要明確調查的目的。是要了解公眾對某個政策的看法?還是要評估某個政治候選人的支持率?
    設計問卷:根據調查目的,研究者會設計一份問卷。問卷應該包含清晰、不帶偏見的問題,並避免導向性的語言。
    選擇樣本:因為通常不可能調查所有人,所以會選擇一部分人作為代表。這部分人被稱為“樣本”。最理想的情況是使用隨機抽樣,以確保每個人都有被選中的機會。
    收集數據:有多種方法可以收集數據,如面對面訪問、電話訪問、郵件調查或在線調查。
    數據分析:一旦數據被收集,研究者會使用統計工具和技術進行分析,得出結論或洞見。
    報告結果:分析完數據後,研究者會編寫報告或發布結果。報告通常會提供調查方法、樣本大小、誤差範圍和主要發現。
    解釋誤差範圍:多數民調報告都會提供誤差範圍,例如“±3%”。這表示實際的結果有可能在報告結果的3%範圍內上下浮動。
    民調調查的質量和可信度很大程度上取決於其設計和實施的方法。若是由專業和無偏見的組織進行,且使用科學的方法,那麼民調結果往往較為可靠。但即使是最高質量的民調也會有一定的誤差,因此解讀時應保持批判性思考。

    為什麼要做民調?
    民調提供了一種系統性的方式來了解大眾的意見、態度和信念。進行民調的原因多種多樣,以下是一些主要的動機:

    政策制定和評估:政府和政策制定者進行民調,以了解公眾對某一議題或政策的看法。這有助於制定或調整政策,以反映大眾的需求和意見。
    選舉和政治活動:政黨和候選人通常使用民調來評估自己在選舉中的地位,了解哪些議題對選民最重要,以及如何調整策略以吸引更多支持。
    市場研究:企業和組織進行民調以了解消費者對產品、服務或品牌的態度,從而制定或調整市場策略。
    社會科學研究:學者和研究者使用民調來了解人們的社會、文化和心理特征,以及其與行為的關係。
    公眾與媒體的期望:民調提供了一種方式,使公眾、政府和企業得以了解社會的整體趨勢和態度。媒體也經常報導民調結果,提供公眾對當前議題的見解。
    提供反饋和評估:無論是企業還是政府,都可以透過民調了解其表現、服務或政策的效果,並根據反饋進行改進。
    預測和趨勢分析:民調可以幫助預測某些趨勢或行為的未來發展,如選舉結果、市場需求等。
    教育和提高公眾意識:通過進行和公布民調,可以促使公眾對某一議題或問題有更深入的了解和討論。

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    民意調查的結果數據隨處可見,尤其是政治性民調結果幾乎可說是天天在新聞上放送,對總統的滿意度下降了多少百分比,然而大家又信多少?

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    受訪者還提到,民意調查的結果通常不會對他們的投票意願產生影響。換句話說,他們的選擇通常受到更多因素的影響,例如候選人的政策立場和政府做事的認真與否,而不是單純依賴民調結果。

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