{"id":9409,"date":"2022-10-27T09:00:00","date_gmt":"2022-10-27T13:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=9409"},"modified":"2024-03-04T16:17:34","modified_gmt":"2024-03-04T16:17:34","slug":"breathe-easier-build-stronger-lungs","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/es\/2022\/10\/breathe-easier-build-stronger-lungs\/","title":{"rendered":"Respire m\u00e1s f\u00e1cilmente: desarrolle pulmones m\u00e1s fuertes"},"content":{"rendered":"
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\n Fitness y nutrici\u00f3n<\/a>Bienestar mental<\/a> <\/div>\n\n

Respire m\u00e1s f\u00e1cilmente: desarrolle pulmones m\u00e1s fuertes<\/h1>\n\n
\n\n 27 de octubre de 2022<\/span>\n\n
\n\n Compartir<\/span>\n\n
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Por mucho que dependamos del aire que respiramos, es f\u00e1cil olvidar lo vitales que son nuestros pulmones para nuestro bienestar. Mientras celebramos la Semana Nacional de Atenci\u00f3n Respiratoria, no hay mejor momento que el presente para hacer una pausa y reflexionar sobre la importancia de unos pulmones sanos. <\/p>\n<\/div>

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Respiramos unas 22.000 veces al d\u00eda. \u00a1Eso es mucha inhalaci\u00f3n y exhalaci\u00f3n! Nuestros pulmones nutren nuestras c\u00e9lulas con ox\u00edgeno que sustenta la vida y luego ayudan en la liberaci\u00f3n de productos de desecho como el di\u00f3xido de carbono. \u00bfCu\u00e1ntas respiraciones profundas has respirado desde que empezaste a leer este art\u00edculo? \u00a1Nuestra conjetura es al menos una! \u00a1Y apostamos a que se siente bastante bien!<\/p>\n<\/div>

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Ver\u00e1, a medida que realizamos nuestras actividades diarias, no estimulamos nuestros pulmones para que act\u00faen al m\u00e1ximo de su capacidad. En cambio, rondamos el 50%. Sin embargo, al profundizar un poco m\u00e1s, podemos estimular nuestros pulmones para que liberen m\u00e1s toxinas e incluso se limpien.<\/p>\n<\/div>

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\u00bfPor qu\u00e9 es importante ejercitar los pulmones?<\/h2>\n<\/div>
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Nuestros pulmones son \u00f3rganos vitales y su salud depende de su uso. Muchas personas desarrollan enfermedades pulmonares como asma y EPOC, que pueden ser debilitantes. Si usted tiene una enfermedad pulmonar o est\u00e1 tratando de prevenir problemas futuros<\/a>, incorporar algunos ejercicios sencillos a tu rutina diaria puede marcar una gran diferencia en tu salud.<\/p>\n<\/div>

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\u00bfSumergirse en una funci\u00f3n pulmonar m\u00e1s saludable? Prueba estos sencillos ejercicios<\/h2>\n<\/div>
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Respiraci\u00f3n abdominal o respiraci\u00f3n diafragm\u00e1tica<\/strong><\/p>\n<\/div>

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El diafragma es un m\u00fasculo que se encuentra debajo de los pulmones. Hace la friolera de 80% del trabajo con respiraci\u00f3n normal y natural. Sin embargo, cuando no usa el diafragma, como muchas personas no lo hacen, se activan otros m\u00fasculos del cuello, la espalda y el pecho. Al incorporar la eficiencia del diafragma en su respiraci\u00f3n, notar\u00e1 respiraciones m\u00e1s profundas que incluso pueden funcionar para calmar su sistema nervioso. De hecho, si alguna vez has tomado un yoga<\/a>, Pilates o clase de meditaci\u00f3n, probablemente le hayan indicado que haga lo siguiente como parte de una t\u00e9cnica de relajaci\u00f3n:<\/p>\n<\/div>

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  1. Empieza a respirar por la nariz.<\/li>
  2. Coloque una mano ligeramente sobre su est\u00f3mago o la parte superior del abdomen.<\/li>
  3. Relaja los hombros, el cuello y el pecho.<\/li>
  4. Conc\u00e9ntrate en el movimiento de tu mano mientras inhalas y exhalas profundamente. Su objetivo es ver su mano moverse a medida que su abdomen se expande y contrae (una manera f\u00e1cil de saber si est\u00e1 usando el diafragma).<\/li><\/ol>\n<\/div>
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    Respiraci\u00f3n profunda simple o respiraci\u00f3n en tres partes<\/strong><\/p>\n<\/div>

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    Esta t\u00e9cnica crea una visualizaci\u00f3n \u00fatil que har\u00e1 que la respiraci\u00f3n se adentre m\u00e1s profundamente en el cuerpo y expanda a\u00fan m\u00e1s los pulmones. Estar\u00e1s, nuevamente, inhalando y exhalando por la nariz. Inhale y expanda el abdomen, luego las costillas y luego la parte superior del pecho. Mientras exhala, retroceda hacia abajo por el cuerpo, sintiendo la contracci\u00f3n de la parte superior del pecho, luego las costillas, y luego contraiga el diafragma o el abdomen hacia arriba para vaciar los pulmones. Esto cuenta como una respiraci\u00f3n profunda, as\u00ed que rep\u00edtelo varias veces y observa c\u00f3mo te sientes antes de soltar la t\u00e9cnica.<\/p>\n<\/div>

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    Cuenta tus respiraciones<\/strong><\/p>\n<\/div>

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    Esta t\u00e9cnica es \u00fatil para la salud pulmonar, pero tambi\u00e9n ayuda con la ansiedad y el estr\u00e9s. Su objetivo es exhalar el doble de tiempo que inhala. Al mismo tiempo, enviar\u00e1 un mensaje a su sistema nervioso parasimp\u00e1tico para que pueda tomar el control y provocar una respuesta de relajaci\u00f3n. Si te encuentras en tu escritorio y estresado durante tu jornada laboral, este ejercicio puede matar dos p\u00e1jaros de un tiro.<\/p>\n<\/div>

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    1. Inhale profundamente por la nariz y luego exhale completamente durante una a tres rondas de respiraci\u00f3n.<\/li>
    2. Comience a contar su pr\u00f3xima inhalaci\u00f3n, comenzando con una y terminando en cuatro.<\/li>
    3. Mientras exhala, vea si puede contar hasta seis en lugar de cuatro.<\/li>
    4. A medida que avanzas y respiras durante per\u00edodos de tiempo m\u00e1s prolongados, intenta duplicar la duraci\u00f3n de tu exhalaci\u00f3n en comparaci\u00f3n con tu inhalaci\u00f3n. <\/li><\/ol>\n<\/div>
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      La salud pulmonar no es nada que deba tomarse a la ligera. Si el ejercicio le provoca s\u00edntomas como dificultad para respirar, dolor, mareos o tos persistente, consulte a su m\u00e9dico de atenci\u00f3n primaria de inmediato. Ya sea que le hayan diagnosticado una afecci\u00f3n o simplemente est\u00e9 tratando de prevenir enfermedades a medida que envejece, cuidar sus pulmones es un factor importante para vivir una vida plena. <\/p>\n<\/div>

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      Hancock Health patrocina Better Breathers grupo de apoyo<\/a> para pacientes con enfermedad pulmonar cr\u00f3nica y sus familias. Para obtener m\u00e1s informaci\u00f3n, comun\u00edquese con el Departamento de Servicios de Terapia Respiratoria al (317) 468-4380.<\/em><\/p>\n<\/div>

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      The air we breathe in and out every day is vital to our well-being. And those organs responsible for our breath? We couldn\u2019t live without \u2018em! Take care of those lungs starting today with some easy and relaxing exercises. <\/p>","protected":false},"author":6,"featured_media":9410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[1314,387,1315],"tags":[1205,1206,390,131,1207,1208],"service":[295],"class_list":["post-9409","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","category-mental-well-being","tag-better-breathers","tag-breathing-techniques","tag-health-wellness","tag-health-possible","tag-lung-health","tag-respiratory-therapy","service-pulmonary-respiratory-services"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nBreathe Easier: Build Stronger Lungs - Hancock Health<\/title>\n<meta name=\"description\" content=\"Lung health is as important as the air we breathe. 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