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Activa tu nervio vago: Respiración, ejercicios somáticos y práctica corporal para regular el sistema nervioso, calmar la mente, reducir el estrés y re
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Publisher: Independently Published
Pages: 124
Weight: 0.39
Height: 0.26 Width: 6.00 Depth: 9.00
Language: Spanish
Hay momentos en los que sabes que necesitas desconectar, pero no resulta tan sencillo. Después del estrés puede costar recuperar la calma, concentrarte, soltar la tensión del cuerpo o prepararte para dormir.
Activa tu nervio vago es una guía práctica para explorar la relación entre respiración, cuerpo y sistema nervioso. Combina una explicación breve y rigurosa del papel del nervio vago con 40 prácticas sencillas de respiración, ejercicios somáticos y movimiento, para utilizar en diferentes momentos de la vida cotidiana.
No necesitas cientos de técnicas. Necesitas saber qué puedes hacer, cómo hacerlo y cuándo puede tener sentido para ti.
CON ESTE LIBRO PODRÁS:
Elegir qué práctica utilizar según cómo te sientes: tensión, cansancio, necesidad de concentración, dificultad para desconectar o preparación para dormir.
Practicar técnicas de respiración de forma sencilla y progresiva, desde ejercicios básicos hasta prácticas para situaciones concretas.
Mejorar tu conciencia corporal, prestando atención a sensaciones como el latido, la temperatura, el contacto y la tensión.
Soltar la tensión acumulada con ejercicios suaves para mandíbula, hombros, manos y rostro.
Incorporar movimiento de cuello, hombros y columna de forma suave y progresiva, especialmente útil si pasas muchas horas sentado/a.
Crear rutinas breves para la vida real: una pausa en el trabajo, un momento de tensión, una transición entre tareas o la noche.
UN PROGRAMA DE 14 DÍAS
Para que no tengas que hacerlo todo de una vez, el libro incluye un programa progresivo de 14 días.
Cada día propone una combinación sencilla de prácticas para que observes cómo responde tu cuerpo y descubras qué herramientas encajan mejor contigo.
Cada ejercicio explica qué vas a trabajar, por qué puede ser útil, cómo realizarlo, qué observar, cuánto tiempo dedicarle, los errores frecuentes y cuándo conviene detenerse.
MATERIAL DE APOYO ADICIONAL
Como complemento del libro, tendrás acceso a tres recursos prácticos:
Tracker de 14 días, para registrar tu recorrido.
Guía rápida de prácticas, para elegir qué hacer según cómo te sientes.
Mi rutina personal de 5 minutos, para crear tu propia combinación de prácticas.
UN ENFOQUE REALISTA
El nervio vago participa en la comunicación entre el cerebro y el cuerpo y en distintos procesos relacionados con la regulación del organismo. Por eso, este libro no lo presenta como un interruptor que puedas activar a voluntad.
Te ofrece, en cambio, formas concretas de trabajar con tu cuerpo -respiración, percepción, orientación, relajación y movimiento- y de observar cómo respondes a ellas para acompañar los momentos de estrés cotidiano.
Empieza con una sola práctica. Observa cómo responde tu cuerpo. Y construye, poco a poco, tu propia rutina.Libro educativo e informativo; no sustituye el consejo, diagnóstico ni tratamiento de un profesional sanitario.
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