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Übung
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Bauchatmung
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Ziel der Übung
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- Entspannung
- Erholung
- Fokus
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Dauer & Frequenz:
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- Zum Antrainieren: 2x täglich, ca. 5 Minuten
- In der Folge: 1x täglich, ca. 1 Minute
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Video-Erklärung:
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Durchführung:
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- Achte darauf gerade zu sitzen oder zu stehen.
- Lege eine Hand auf den Bauch und die andere auf die Brust.
- Atme gleichmäßig ein, ohne Luft in dich hinein zu pressen.
- Lass zuerst die Luft in deinen Bauch fließen und dann erst in deine Brust. Jene Hand die auf dem Bauch liegt, sollte sich zuerst heben. Erst wenn der Bach „voll“ ist, sollte sich die Hand auf der Brust nach oben bewegen.
- Atme aus, indem du zuerst die Brust und dann den Bauch einfach locker lässt. Dabei kann es hilfreich sein, einen Ton (F-Laut) zu erzeugen. Der Bauch sollte sich spürbar nach innen bewegen.
- Atme erst wieder ein, wenn du den Einatmungs-Reflex verspürst.
Wiederhole diese Form der Atmung so lange, bis das gewünschte Gefühl (Lockerheit, Entspannung, Fokus, ..) eintritt.
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Tipps für das Training:
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Je öfter du diese Form der Atmung trainierst, desto weniger Atemzüge wirst du benötigen um das gewünschte Ergebnis zu erreichen.
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Meine Notizen zu dieser Übung:
[progressally_note note_id=’1′][/fusion_text][/fusion_builder_column][fusion_builder_column type=“1_4″ layout=“1_4″ spacing=““ center_content=“no“ hover_type=“none“ link=““ min_height=““ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ class=““ id=““ background_color=““ background_image=““ background_position=“left top“ undefined=““ background_repeat=“no-repeat“ border_size=“0″ border_color=““ border_style=“solid“ border_position=“all“ padding=““ margin_top=““ margin_bottom=““ animation_type=““ animation_direction=“left“ animation_speed=“0.3″ animation_offset=““ last=“no“][fusion_imageframe image_id=“414″ style_type=“none“ hover_type=“none“ align=“none“ lightbox=“no“ linktarget=“_self“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ animation_direction=“left“ animation_speed=“0.3″]http://sport-mentaltraining.com/wp-content/uploads/2017/05/SMO-Übung-Bauchatmung-300×300.jpg[/fusion_imageframe][fusion_separator style_type=“none“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ bottom_margin=“20″ alignment=“center“ /][fusion_title hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ size=“3″ content_align=“left“ style_type=“none“]
Ressourcen:
[/fusion_title][fusion_content_boxes layout=“icon-with-title“ columns=“1″ link_target=“_blank“ icon_align=“left“ animation_direction=“left“ animation_speed=“0.3″ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“][fusion_content_box title=“Übung“ icon=“fa-street-view“ iconspin=“no“ circlecolor=“#008ae1″ image_width=“35″ image_height=“35″ link=“https://s3.eu-central-1.amazonaws.com/sportmentaltrainingonline/%C3%9Cbungen+PDF/Bauchatmung.pdf“ animation_direction=“left“ animation_speed=“0.3″ /][fusion_content_box title=“Bauchatmung – Video“ icon=“fa-link“ iconspin=“no“ circlecolor=“#008ae1″ image_width=“35″ image_height=“35″ link=“https://www.youtube.com/watch?v=6dlm64za5Uw“ animation_direction=“left“ animation_speed=“0.3″ /][/fusion_content_boxes][fusion_separator style_type=“none“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ alignment=“center“ /][fusion_button link=“http://sport-mentaltraining.com/dashboard/“ target=“_self“ alignment=“center“ hide_on_mobile=“small-visibility,medium-visibility,large-visibility“ color=“darkgray“ size=“large“ stretch=“default“ icon=“fa-reply“ icon_position=“left“ icon_divider=“no“ animation_direction=“left“ animation_speed=“0.3″]Zum Dashboard[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]