{"id":1751,"date":"2021-01-26T16:55:22","date_gmt":"2021-01-26T15:55:22","guid":{"rendered":"https:\/\/spiritualite.com\/blog\/?p=1751"},"modified":"2023-06-19T21:53:33","modified_gmt":"2023-06-19T19:53:33","slug":"la-sophrologie-pour-cultiver-et-retrouver-son-bien-etre-interieur","status":"publish","type":"post","link":"https:\/\/spiritualite.com\/blog\/la-sophrologie-pour-cultiver-et-retrouver-son-bien-etre-interieur\/","title":{"rendered":"La sophrologie pour cultiver et retrouver son bien-\u00eatre int\u00e9rieur"},"content":{"rendered":"\n<p>Vous vous sentez stress\u00e9 ou angoiss\u00e9 au quotidien&nbsp;? En suivant quelques conseils de sophrologie \u00e0 appliquer chaque jour, vous pourrez apprendre \u00e0 r\u00e9duire \u00e0 retrouver un mieux-\u00eatre physique et mental.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Qu\u2019est-ce que le stress&nbsp;?<\/strong><\/h2>\n\n\n\n<p><em>A l\u2019origine, le stress est une r\u00e9action positive du corps qui permet de mettre \u00e0 disposition d\u2019une personne toutes les ressources n\u00e9cessaires dont elle a besoin pour faire face \u00e0 un agent stressant, c\u2019est-\u00e0-dire pour combattre ou fuir. <\/em><em><\/em><\/p>\n\n\n\n<p><em>Le corps surr\u00e9agit et se met en \u00e9tat d\u2019alerte de mani\u00e8re impromptue&nbsp;: les muscles se tendent, le rythme cardiaque et la respiration s\u2019acc\u00e9l\u00e8rent et la pression sanguine augmente.<\/em><\/p>\n\n\n\n<p><em>Cet \u00e9tat d\u2019alerte se maintient jusqu\u2019\u00e0 ce que le sujet ait fait face \u00e0 l\u2019agent stressant, et par cons\u00e9quent jusqu\u2019\u00e0 ce qu\u2019il ait \u00e9vacu\u00e9 son stress. Puis l\u2019organisme se calme et revient \u00e0 son \u00e9tat d\u2019origine.<\/em><\/p>\n\n\n\n<p><em>Or dans notre vie de tous les jours, les agents stressants sont pr\u00e9sents en continu et le stress emmagasin\u00e9 n\u2019est pas \u00e9vacu\u00e9. Notre corps passe alors en phase de r\u00e9sistance, et peut aller jusqu\u2019\u00e0 l\u2019\u00e9puisement.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quels sont les sympt\u00f4mes de stress r\u00e9currents&nbsp;?<\/strong><\/h2>\n\n\n\n<p><em>Un individu qui est stress\u00e9 ou anxieux est un individu qui respire mal et qui a adopt\u00e9 une <strong>respiration haute dite \u00ab&nbsp;de stress&nbsp;\u00bb<\/strong>.<\/em><\/p>\n\n\n\n<p><em>Concr\u00e8tement, il s\u2019agit d\u2019une respiration courte et superficielle au niveau des clavicules et du haut de la cage thoracique, par laquelle nous respirons presque tous, par habitude.<\/em><\/p>\n\n\n\n<p><em>A l\u2019instar de la respiration compl\u00e8te et abdominale, la respiration haute ne remplit que 30% des poumons et ne permet pas d\u2019oxyg\u00e9ner suffisamment le corps, et notamment le cerveau. Par ailleurs, elle contribue au d\u00e9veloppement et au maintien d\u2019un sentiment d\u2019anxi\u00e9t\u00e9 ou d\u2019angoisse, ainsi qu\u2019\u00e0 l\u2019apparition de sympt\u00f4mes physiques de stress.<\/em><\/p>\n\n\n\n<p><em>Si vous respirez mal et que vous \u00eates stress\u00e9, voici une liste non exhaustive des sympt\u00f4mes que vous pouvez ressentir&nbsp;:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Boule au ventre \/ N\u0153ud \u00e0 l\u2019estomac \/ Troubles digestifs<\/em><\/li>\n\n\n\n<li><em>Sensation d\u2019\u00e9touffement \/ Respiration haletante \/ Essoufflement<\/em><\/li>\n\n\n\n<li><em>Palpitations cardiaques<\/em><\/li>\n\n\n\n<li><em>Sensation de tremblement \u00e0 l\u2019int\u00e9rieur du corps<\/em><\/li>\n\n\n\n<li><em>N\u0153ud dans la gorge<\/em><\/li>\n\n\n\n<li><em>Sudation excessive<\/em><\/li>\n\n\n\n<li><em>Etc.<\/em><\/li>\n<\/ul>\n\n\n\n<p><em>Tous ces sympt\u00f4mes peuvent \u00e9galement avoir des cons\u00e9quences sur votre bien-\u00eatre g\u00e9n\u00e9ral \u00e0 la fois psychiques et physiques.<\/em><\/p>\n\n\n\n<p><em>Au niveau psychique, vous pouvez \u00eatre sujet \u00e0 de la nervosit\u00e9, des insomnies ou troubles du sommeil, de la fatigue, de l\u2019irritabilit\u00e9 ou encore ressentir un sentiment d\u2019angoisse latent.<\/em><\/p>\n\n\n\n<p><em>Au niveau physique, ce sont des tensions de toutes sortes qui peuvent se d\u00e9clencher&nbsp;: tension dans le cou et dans la nuque, au niveau des omoplates, douleur thoracique ou encore au niveau des lombaires\u2026<\/em><\/p>\n\n\n\n<p><em>Alors que faire au quotidien pour parer \u00e0 tout cela&nbsp;<\/em>et comment la sophrologie peut vous aider ?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>La respiration profonde pour retrouver son bien-\u00eatre int\u00e9rieur<\/strong><\/h2>\n\n\n\n<p>En pratiquant un <a href=\"https:\/\/spiritualite.com\/blog\/la-respiration-holotropique\/\">exercice de respiration<\/a> simple chaque jour, vous contribuerez fortement \u00e0 r\u00e9duire votre stress si vous en souffrez mais aussi et surtout \u00e0 vous d\u00e9tendre et vous relaxer.<\/p>\n\n\n\n<p>Que vous soyez chez vous, dans les transports, au travail, dans votre lit, prenez du temps pour pratiquer la respiration compl\u00e8te abdominale. Pour une plus grande efficacit\u00e9 et des r\u00e9sultats rapides sur votre corps et votre esprit, il est conseill\u00e9 de faire cet exercice de 10 \u00e0 20 minutes, en continu.<\/p>\n\n\n\n<p>Si vous ne pouvez pas vous accorder ce temps le matin ou dans la journ\u00e9e, essayez de vous trouver un moment le soir avant d\u2019aller vous coucher, surtout si vous \u00eates sujet \u00e0 des troubles du sommeil.<\/p>\n\n\n\n<p>Si l\u00e0 encore ce n\u2019est pas possible, contentez-vous de 5 minutes qui vous seront tout de m\u00eame b\u00e9n\u00e9fiques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><em>Voici comment pratiquer la Sophrologie&nbsp;:<\/em><\/strong><\/h2>\n\n\n\n<p>Assis ou allong\u00e9, de pr\u00e9f\u00e9rence les yeux ferm\u00e9s pour vous plonger pleinement dans ce moment de relaxation que vous vous offrez.<\/p>\n\n\n\n<p>Posez les mains sur votre ventre et prenez d\u2019abord simplement conscience des mouvements de votre respiration pendant quelques minutes (2 minutes environ, le temps de vous int\u00e9rioriser). Conscientisez les mouvements de vos mains qui s\u2019abaissent et se soul\u00e8vent au gr\u00e9 de votre respiration.<\/p>\n\n\n\n<p>Puis, tout en gardant vos mains sur le ventre, inspirez profond\u00e9ment par le nez en gonflant votre ventre (vous devez le sentir pousser vos mains vers l\u2019ext\u00e9rieur), puis en remplissant d\u2019air vos poumons, jusqu\u2019\u00e0 soulever l\u00e9g\u00e8rement votre poitrine et vos \u00e9paules.<\/p>\n\n\n\n<p>Gardez l\u2019air quelques secondes (vous pouvez compter dans votre t\u00eate 1-2-3-4-5 selon vos possibilit\u00e9s).<\/p>\n\n\n\n<p>Puis expirez profond\u00e9ment l\u2019air par la bouche, jusqu\u2019\u00e0 sentir votre ventre se rentrer l\u00e9g\u00e8rement.<\/p>\n\n\n\n<p>Et respirez comme cela pendant 20 minutes.<\/p>\n\n\n\n<p>Pendant les premiers temps vous pouvez ressentir un l\u00e9ger vertige ou des fourmillements. C\u2019est bon signe&nbsp;! Cela indique que votre cerveau se r\u00e9oxyg\u00e8ne et que votre corps fonctionne \u00e0 nouveau correctement. N\u2019ayez pas de peur de poursuivre, cela s\u2019estompera rapidement avec la pratique.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Quels sont les b\u00e9n\u00e9fices de cet exercice de sophrologie&nbsp;?<\/strong><\/h2>\n\n\n\n<p>En respiration sur le mod\u00e8le abdominal pendant 20 minutes vous r\u00e9utilisez pleinement vos poumons et vous apportez \u00e0 votre corps toute l\u2019\u00e9nergie dont il a besoin.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<div class=\"row recommended\"><div class=\"col-md-3\">\n    <a href=\"https:\/\/spiritualite.com\/service\/980-je-vous-propose-une-seance-de-sophrologie?fromblog\">\n        <div style=\"display: block;\n   position: relative;\">\n            <img decoding=\"async\" class=\"img-fluid lazyload\" data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/J\/Jv\/jV6cluWL7dAagOqJ\/offers\/iLMc7a48JEoiC4er_255_190.png\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n        <\/div>\n    <\/a>\n    <div class=\"inner-slider\">\n        <div class=\"inner-wrapper\">\n            <div class=\"d-flex align-items-center\">\n                <span class=\"seller-image\">\n               <img decoding=\"async\" class=\"img-fluid lazyload\"\n                    data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/J\/Jv\/jV6cluWL7dAagOqJ\/profile\/ZOnk793fNOwFrj62.png\"\n                    alt='Mallory Galera' src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n\n               <\/span>\n                <span class=\"seller-name\">Mallory Galera<\/span>\n            <\/div>\n            <a href=\"https:\/\/spiritualite.com\/service\/980-je-vous-propose-une-seance-de-sophrologie?fromblog\"><h3 class=\"service-min-height\">Je vous propose des s\u00e9ances de sophrologie afin de retrouver l'harmonie Corps   Esprit<\/h3><\/a>\n            <div class=\"content-info\">\n\n                <div class=\"rating-wrapper d-none\">\n                  <span class=\"gig-rating text-body-2\">\n                     <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1792 1792\" width=\"15\" height=\"15\">\n                        <path fill=\"currentColor\"\n                              d=\"M1728 647q0 22-26 48l-363 354 86 500q1 7 1 20 0 21-10.5 35.5t-30.5 14.5q-19 0-40-12l-449-236-449 236q-22 12-40 12-21 0-31.5-14.5t-10.5-35.5q0-6 2-20l86-500-364-354q-25-27-25-48 0-37 56-46l502-73 225-455q19-41 49-41t49 41l225 455 502 73q56 9 56 46z\">\n                        <\/path>\n                     <\/svg>\n                     0                     <span>(0)<\/span>\n                  <\/span>\n                <\/div>\n                <span class=\"user-info-rating d-flex\">\n                                <span class=\"total-rating-out-five text-orange pr-1\">&nbsp;<\/span>\n                <span class=\"total-rating text-muted\">&nbsp;<\/span>\n                            <\/span>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n<div class=\"col-md-3\">\n    <a href=\"https:\/\/spiritualite.com\/service\/1348-je-realise-avec-vous-des-seances-de-sophrologie-pour-apaiser-le-mental-et-reconnecter-avec-son-plein-potentiel?fromblog\">\n        <div style=\"display: block;\n   position: relative;\">\n            <img decoding=\"async\" class=\"img-fluid lazyload\" data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/P\/pF\/pFA2XrrAizXghGKR\/offers\/kmEHavhYFcKBYPXm_255_190.png\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n        <\/div>\n    <\/a>\n    <div class=\"inner-slider\">\n        <div class=\"inner-wrapper\">\n            <div class=\"d-flex align-items-center\">\n                <span class=\"seller-image\">\n               <img decoding=\"async\" class=\"img-fluid lazyload\"\n                    data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/P\/pF\/pFA2XrrAizXghGKR\/profile\/J7oVb0cIgtNfgGH7.png\"\n                    alt='Marie-Am\u00e9lie Toullec' src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n\n               <\/span>\n                <span class=\"seller-name\">Marie-Am\u00e9lie Toullec<\/span>\n            <\/div>\n            <a href=\"https:\/\/spiritualite.com\/service\/1348-je-realise-avec-vous-des-seances-de-sophrologie-pour-apaiser-le-mental-et-reconnecter-avec-son-plein-potentiel?fromblog\"><h3 class=\"service-min-height\">Je r\u00e9alise avec vous des s\u00e9ances de sophrologie pour apaiser votre mental et reconnecter avec votre plein potentiel<\/h3><\/a>\n            <div class=\"content-info\">\n\n                <div class=\"rating-wrapper d-none\">\n                  <span class=\"gig-rating text-body-2\">\n                     <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1792 1792\" width=\"15\" height=\"15\">\n                        <path fill=\"currentColor\"\n                              d=\"M1728 647q0 22-26 48l-363 354 86 500q1 7 1 20 0 21-10.5 35.5t-30.5 14.5q-19 0-40-12l-449-236-449 236q-22 12-40 12-21 0-31.5-14.5t-10.5-35.5q0-6 2-20l86-500-364-354q-25-27-25-48 0-37 56-46l502-73 225-455q19-41 49-41t49 41l225 455 502 73q56 9 56 46z\">\n                        <\/path>\n                     <\/svg>\n                     0                     <span>(0)<\/span>\n                  <\/span>\n                <\/div>\n                <span class=\"user-info-rating d-flex\">\n                                <span class=\"total-rating-out-five text-orange pr-1\">&nbsp;<\/span>\n                <span class=\"total-rating text-muted\">&nbsp;<\/span>\n                            <\/span>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n<div class=\"col-md-3\">\n    <a href=\"https:\/\/spiritualite.com\/service\/277-je-realise-des-seances-de-reconnexion-a-soi-par-la-respiration?fromblog\">\n        <div style=\"display: block;\n   position: relative;\">\n            <img decoding=\"async\" class=\"img-fluid lazyload\" data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/G\/GJ\/GJHJxoPWOk0HAApl\/offers\/31Kg2xedeSeumbJA_255_190.jpg\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n        <\/div>\n    <\/a>\n    <div class=\"inner-slider\">\n        <div class=\"inner-wrapper\">\n            <div class=\"d-flex align-items-center\">\n                <span class=\"seller-image\">\n               <img decoding=\"async\" class=\"img-fluid lazyload\"\n                    data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/G\/GJ\/GJHJxoPWOk0HAApl\/profile\/tGjDBpBXzKyw9jBC.jpg\"\n                    alt='Martine BOUNSANA' src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n\n               <\/span>\n                <span class=\"seller-name\">Martine BOUNSANA<\/span>\n            <\/div>\n            <a href=\"https:\/\/spiritualite.com\/service\/277-je-realise-des-seances-de-reconnexion-a-soi-par-la-respiration?fromblog\"><h3 class=\"service-min-height\">Je r\u00e9alise des s\u00e9ances de reconnexion \u00e0 soi par la respiration<\/h3><\/a>\n            <div class=\"content-info\">\n\n                <div class=\"rating-wrapper d-none\">\n                  <span class=\"gig-rating text-body-2\">\n                     <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1792 1792\" width=\"15\" height=\"15\">\n                        <path fill=\"currentColor\"\n                              d=\"M1728 647q0 22-26 48l-363 354 86 500q1 7 1 20 0 21-10.5 35.5t-30.5 14.5q-19 0-40-12l-449-236-449 236q-22 12-40 12-21 0-31.5-14.5t-10.5-35.5q0-6 2-20l86-500-364-354q-25-27-25-48 0-37 56-46l502-73 225-455q19-41 49-41t49 41l225 455 502 73q56 9 56 46z\">\n                        <\/path>\n                     <\/svg>\n                     0                     <span>(0)<\/span>\n                  <\/span>\n                <\/div>\n                <span class=\"user-info-rating d-flex\">\n                                <span class=\"total-rating-out-five text-orange pr-1\">&nbsp;<\/span>\n                <span class=\"total-rating text-muted\">&nbsp;<\/span>\n                            <\/span>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n<div class=\"col-md-3\">\n    <a href=\"#?fromblog\">\n        <div style=\"display: block;\n   position: relative;\">\n            <img decoding=\"async\" class=\"img-fluid lazyload\" data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/W\/WO\/wOfwW5WZ31jyT3eG\/offers\/KA1RQCL7cup6GwLx_255_190.png\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n        <\/div>\n    <\/a>\n    <div class=\"inner-slider\">\n        <div class=\"inner-wrapper\">\n            <div class=\"d-flex align-items-center\">\n                <span class=\"seller-image\">\n               <img decoding=\"async\" class=\"img-fluid lazyload\"\n                    data-src=\"https:\/\/spiritualite.com\/assets\/images\/public\/W\/WO\/wOfwW5WZ31jyT3eG\/profile\/v9u4dkYgsU0awRgH.png\"\n                    alt='Anne Sophie Picquart' src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" \/>\n\n               <\/span>\n                <span class=\"seller-name\">Anne Sophie Picquart<\/span>\n            <\/div>\n            <a href=\"#?fromblog\"><h3 class=\"service-min-height\">Coach de vie,  je vous accompagne, gr\u00e2ce au coaching atypique pour tous les atypiques, sur votre parcours de Flamme Jumelle<\/h3><\/a>\n            <div class=\"content-info\">\n\n                <div class=\"rating-wrapper d-none\">\n                  <span class=\"gig-rating text-body-2\">\n                     <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1792 1792\" width=\"15\" height=\"15\">\n                        <path fill=\"currentColor\"\n                              d=\"M1728 647q0 22-26 48l-363 354 86 500q1 7 1 20 0 21-10.5 35.5t-30.5 14.5q-19 0-40-12l-449-236-449 236q-22 12-40 12-21 0-31.5-14.5t-10.5-35.5q0-6 2-20l86-500-364-354q-25-27-25-48 0-37 56-46l502-73 225-455q19-41 49-41t49 41l225 455 502 73q56 9 56 46z\">\n                        <\/path>\n                     <\/svg>\n                     0                     <span>(0)<\/span>\n                  <\/span>\n                <\/div>\n                <span class=\"user-info-rating d-flex\">\n                                <span class=\"total-rating-out-five text-orange pr-1\">&nbsp;<\/span>\n                <span class=\"total-rating text-muted\">&nbsp;<\/span>\n                            <\/span>\n            <\/div>\n        <\/div>\n    <\/div>\n<\/div>\n<\/div>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Vous vous sentez stress\u00e9 ou angoiss\u00e9 au quotidien&nbsp;? En suivant quelques conseils de sophrologie \u00e0 appliquer chaque jour, vous pourrez apprendre \u00e0 r\u00e9duire \u00e0 retrouver un mieux-\u00eatre physique et mental. Qu\u2019est-ce que le stress&nbsp;? A l\u2019origine, le stress est une r\u00e9action positive du corps qui permet de mettre \u00e0 disposition d\u2019une personne toutes les ressources [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":5124,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[42],"tags":[396],"class_list":{"0":"post-1751","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bien-etre","8":"tag-sophrologie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La sophrologie pour cultiver et retrouver son bien-\u00eatre int\u00e9rieur<\/title>\n<meta name=\"description\" content=\"En suivant quelques conseils de 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