{"id":572,"date":"2020-05-10T21:30:00","date_gmt":"2020-05-10T19:30:00","guid":{"rendered":"https:\/\/endoyellow.com\/?p=572"},"modified":"2020-05-10T21:12:25","modified_gmt":"2020-05-10T19:12:25","slug":"gerer-la-douleur-par-la-respiration","status":"publish","type":"post","link":"https:\/\/endoyellow.com\/index.php\/2020\/05\/10\/gerer-la-douleur-par-la-respiration\/","title":{"rendered":"G\u00e9rer la douleur par la respiration"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"572\" class=\"elementor elementor-572\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b7a706e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b7a706e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ad311ac\" data-id=\"ad311ac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fc6953f elementor-widget elementor-widget-text-editor\" data-id=\"fc6953f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h6><span style=\"font-size: 15px; font-style: normal;\"><b>Endom\u00e9triose : comment g\u00e9rer la douleur gr\u00e2ce \u00e0 la respiration ?<\/b><\/span><\/h6><p><span style=\"font-family: 'Montserrat Alternates', sans-serif; font-size: 15px; font-style: normal; font-weight: 400;\">Contr\u00f4ler ta respiration pour soulager ta douleur naturellement.<\/span><\/p><p><span style=\"font-size: 15px; font-style: normal; font-weight: 400; font-family: Helvetica, sans-serif;\">Intuitivement, notre corps nous pousse \u00e0 respirer face \u00e0 l&rsquo;adversit\u00e9, \u00e0 un moment stressant ou pour soulager une douleur : avant une prise de parole ou une prise de sang, quand on se cogne le petit orteil, <\/span><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">sans parler de l&rsquo;accouchement !<\/span><\/p><p><span style=\"font-family: Helvetica, sans-serif;\">Quand tu as mal, ta respiration a tendance \u00e0 s&rsquo;acc\u00e9l\u00e9rer, c&rsquo;est un r\u00e9flexe de survie mais qui fatigue, \u00e9tourdit et contracte&#8230; Apprendre \u00e0 mieux contr\u00f4ler ta respiration et \u00e0 la calmer permet de d\u00e9tendre tes muscles et ta t\u00eate.<\/span><\/p><p><span style=\"font-family: Helvetica, sans-serif;\">La douleur rel\u00e8ve \u00e0 la fois de l&rsquo;intensit\u00e9 du signal physique et de l&rsquo;interpr\u00e9tation mentale que l&rsquo;on en a. Ainsi, parfois on se coupe sans s&rsquo;en rendre compte. La respiration va jouer sur ces deux aspects : l&rsquo;inspiration pour soulager la t\u00eate et l&rsquo;expiration pour soulager le corps.<\/span><\/p><h6><span style=\"font-family: 'Montserrat Alternates', sans-serif; font-size: 1rem; font-weight: 400;\">T&rsquo;occuper l&rsquo;esprit et soulager ton corps<\/span><\/h6><p>Lorsqu&rsquo;une douleur t&rsquo;assaille, tu ressens non seulement <span style=\"font-size: 15px;\">la douleur physique mais aussi la tension musculaire, l&rsquo;angoisse, le d\u00e9couragement qu&rsquo;elle provoque. Comment r\u00e9agir ?<\/span><\/p><p><span style=\"font-size: 15px;\">Tout d&rsquo;abord, tu peux\u00a0<\/span><span style=\"font-size: 15px;\">identifier le plus pr\u00e9cis\u00e9ment possible ta douleur pour la qualifier : sa localisation, son intensit\u00e9, etc. Pour cela, je t&rsquo;invite \u00e0 utiliser\u00a0<\/span><a style=\"font-size: 15px; background-color: #ffffff;\" href=\"https:\/\/endoyellow.com\/index.php\/2019\/12\/10\/5-gerer-la-douleur\/\" target=\"_blank\" rel=\"noopener\">une \u00e9chelle et un journal de tes douleurs<\/a><span style=\"font-size: 15px;\"> pour l&rsquo;analyser plus facilement.<\/span><\/p><p><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">Puis, tu peux te concentrer sur ta respiration, te mettre au diapason de ton souffle, pour mieux comprendre comment tu respires. Visualise le parcours de l&rsquo;air qui rentre et sort apr\u00e8s avoir travers\u00e9 ton corps.<\/span><\/p><h6><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">Pourquoi la respiration peut t&rsquo;aider ?\u00a0<\/span><\/h6><p><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">La sensation de douleur est d\u00e9clench\u00e9e par le syst\u00e8me nerveux et la respiration va activer une partie du cerveau qui permet de la calmer.<\/span><\/p><h6>Comment mieux respirer pour g\u00e9rer ta douleur ?<\/h6><ul><li>Installe-toi confortablement, assise bien droite ou\u00a0<span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">\u00e9tendue sur le dos, avec les jambes l\u00e9g\u00e8rement sur\u00e9lev\u00e9es si tu le souhaites.\u00a0<\/span><\/li><li><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">Pose une main sur ta poitrine et une autre sur ton ventre.\u00a0<\/span><\/li><li><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">Inspire<\/span><span style=\"font-size: 15px;\">\u00a0par le nez 3 secondes en gonflant le ventre,<\/span><\/li><li><span style=\"font-size: 15px;\">puis expire 5 secondes par la bouche en vidant ton ventre (sans le rentrer pour autant).<\/span><\/li><li><span style=\"font-size: 15px;\">Pour t&rsquo;aider, tu peux visualiser\u00a0<\/span><span style=\"font-size: 15px;\">le rythme des vagues au bord de la mer par exemple.<\/span><\/li><\/ul><p><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">A l&rsquo;inverse de cette respiration dite \u00ab\u00a0ventrale\u00a0\u00bb, tu peux aussi tester la respiration utilis\u00e9e dans la m\u00e9thode Pilates qui peut te soulager \u00e9galement :\u00a0<\/span><\/p><ul><li><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">Inspire par le nez profond\u00e9ment 5 secondes en gonflant ta cage thoracique pour \u00e9carter tes c\u00f4tes tout en gardant ton ventre parfaitement immobile,\u00a0<\/span><\/li><li><span style=\"font-size: 15px; font-style: normal; font-weight: 400;\">puis expire 5 secondes par la bouche comme si tu voulais faire de la bu\u00e9e sur une vitre ou souffler une bougie en contractant ton anus, puis ton p\u00e9rin\u00e9e, puis ta sangle abdominale vers le haut, comme si tu pressais un tube de dentifrice.<\/span><\/li><\/ul><p style=\"font-style: normal;\">Ces respirations vont t&rsquo;aider \u00e0\u00a0<span style=\"font-size: 15px; font-style: normal; font-weight: 400; font-family: Helvetica, sans-serif;\">mobiliser les muscles de ta zone abdominale et \u00e0 les d\u00e9tendre. Quand tu as mal, tu as sans doute tendance \u00e0 te crisper &#8211; ne dit-on pas que l&rsquo;on est \u00ab\u00a0paralys\u00e9e\u00a0\u00bb par la douleur &#8211; or l&rsquo;immobilit\u00e9 des tissus augmente ta sensation de douleur. N&rsquo;h\u00e9site pas \u00e0 bouger et \u00e0 te masser tout doucement.<\/span><\/p><h6 style=\"font-style: normal;\">Expirer longuement pour chasser la douleur<\/h6><div><p><span style=\"font-size: 15px;\">Les soupirs, les b\u00e2illements et plus largement toutes les longues expirations peuvent t&rsquo;aider \u00e0 chasser ta douleur par le souffle. Au lieu de la combattre, tu souffles sur elle et l&rsquo;accompagnes gentiment vers la sortie.<\/span><\/p><ul><li><span style=\"font-size: 15px;\">Inspire profond\u00e9ment et projette ton souffle le plus loin possible, tu peux m\u00eame \u00e9mettre un son sur l&rsquo;expiration pour la prolonger encore plus. C&rsquo;est ce qu&rsquo;on appelle le soufflement du bourdon et \u00e7a peut t&rsquo;aider \u00e0 augmenter l&rsquo;effet relaxant.<\/span><\/li><\/ul><\/div><h6 style=\"font-style: normal;\">La respiration nasale altern\u00e9e<\/h6><ul><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Pose ta main droite sur ton nez en positionnant ton pouce sur ta narine droite et ton auriculaire sur ta narine gauche<\/span><\/li><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Bouche ta narine droite pour expirer par la narine gauche<\/span><\/li><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Marque une pause, puis inspire par la narine gauche\u00a0<\/span><\/li><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Bouche ta narine gauche et expire par la droite\u00a0<\/span><\/li><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Marque une pause, inspire par la narine droite<\/span><\/li><li><span style=\"font-size: 1rem; font-style: normal; font-weight: 400;\">Et recommence pendant quelques minutes<\/span><\/li><\/ul><h6><span style=\"font-size: 1rem; font-weight: 400;\">La coh\u00e9rence cardiaque<\/span><\/h6><p><span style=\"font-size: 1rem; font-weight: 400;\">Le rythme cardiaque est en permanence irr\u00e9gulier. Quant tu respires calmement et r\u00e9guli\u00e8rement selon le principe de la coh\u00e9rence cardiaque, tu cr\u00e9es une\u00a0<\/span>r\u00e9sonance entre ta respiration et ton rythme cardiaque. Cela permet de t&rsquo;apaiser en lib\u00e9rant des hormones du bien-\u00eatre.<\/p><ul><li>Inspire 5 secondes et expire 5 secondes pour arriver \u00e0 6 respirations par minute.<\/li><li>A r\u00e9p\u00e9ter pendant 5 minutes.<\/li><\/ul><h6><span style=\"font-size: 1rem; font-weight: 400;\">L&rsquo;application Breathe<\/span><\/h6><p>Pour t&rsquo;aider \u00e0 guider ta respiration, je te conseille de tester l&rsquo;application Breathe. Elle est toute simple, gratuite, sans publicit\u00e9 et tu peux la param\u00e9trer tr\u00e8s facilement en fonction des exercices de respiration que tu pratiques. Personnellement, elle m&rsquo;aide beaucoup pendant les crises importantes et les douleurs tr\u00e8s intenses quand j&rsquo;ai du mal \u00e0 me concentrer sur ma respiration toute seule. Voici un lien si tu veux la tester (je ne suis pas sponsoris\u00e9e) : Breathe sur\u00a0<a style=\"font-size: 15px; font-family: Helvetica, sans-serif; background-color: #ffffff;\" href=\"https:\/\/play.google.com\/store\/apps\/details?id=uk.co.jatra.inout&amp;hl=fr\" target=\"_blank\" rel=\"noopener\">Google Play<\/a>\u00a0&#8211;\u00a0<span style=\"font-size: 15px; font-family: Helvetica, sans-serif;\">je ne l&rsquo;ai pas trouv\u00e9e sur Iphone mais il y existe sans doute des applis similaires.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a70bf96 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a70bf96\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-58fbf18\" data-id=\"58fbf18\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d5896e5 elementor-widget elementor-widget-image\" data-id=\"d5896e5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"485\" src=\"https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-1024x485.jpg\" class=\"attachment-large size-large wp-image-580\" alt=\"Screenshot Breathe@endoyellow.com\" srcset=\"https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-1024x485.jpg 1024w, https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-300x142.jpg 300w, https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-768x364.jpg 768w, https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-1536x728.jpg 1536w, https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-2048x970.jpg 2048w, https:\/\/endoyellow.com\/wp-content\/uploads\/2020\/05\/Screenshot_20200510-164652_Breathe-1320x625.jpg 1320w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dfd781f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dfd781f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d6acfca\" data-id=\"d6acfca\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-42e0049 elementor-widget elementor-widget-text-editor\" data-id=\"42e0049\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-family: 'Montserrat Alternates', sans-serif; font-size: 15px; font-style: normal; font-weight: 400;\">La respiration est un outil naturel efficace, facile \u00e0 utiliser et disponible partout et tout le temps pour t&rsquo;aider \u00e0 g\u00e9rer les douleurs de ton endom\u00e9triose.\u00a0<\/span><span style=\"font-family: 'Montserrat Alternates', sans-serif; font-size: 15px; font-style: normal; font-weight: 400;\">Parfois, elle ne suffira peut-\u00eatre pas \u00e0 calmer tous tes sympt\u00f4mes mais elle t&rsquo;aidera a les aborder plus sereinement. Quoi qu&rsquo;il en soit, c&rsquo;est sans doute une bonne id\u00e9e de toujours l&rsquo;utiliser en premi\u00e8re intention avant de prendre un traitement plus lourd.\u00a0<\/span><\/p><p><span style=\"font-family: 'Montserrat Alternates', sans-serif; font-size: 15px; font-style: normal; font-weight: 400;\">Pr\u00eate \u00e0 respirer ? \ud83d\ude09<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c2905d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c2905d7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9eb3edd\" data-id=\"9eb3edd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83e9160 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"83e9160\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/endoyellow.com\/index.php\/a-propos\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Tu veux en savoir plus sur endoyellow.com ? 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C&rsquo;est un r\u00e9flexe de survie face \u00e0 la douleur mais qui fatigue, \u00e9tourdit et contracte&#8230; Apprend comment mieux contr\u00f4ler ta respiration pour t&rsquo;aider \u00e0 g\u00e9rer tes douleurs.<\/p>\n","protected":false},"author":1,"featured_media":574,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[21],"tags":[47,27,70,65,40,55],"class_list":["post-572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gerer-la-douleur","tag-bien-etre","tag-douleur","tag-respiration","tag-soulager","tag-traitement","tag-vivre-avec"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00e9rer la douleur par la respiration - endoyellow<\/title>\n<meta name=\"description\" content=\"Quand ton endom\u00e9triose te fait mal, ta respiration a tendance \u00e0 s&#039;acc\u00e9l\u00e9rer. 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