Un esercizio per il panico

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Submitted by admin on Mon, 10/10/2011 - 22:46

di Pietro Spagnulo

La mindfulness non è una ideologia, né una religione. È una pratica. E in quanto tale risponde a delle esigenze molto concrete e "terrene". Per imparare a calmarsi durante un attacco di panico, ad esempio, può essere molto utile apprendere una variante della pratica quotidiana, chiamata: Esercizio dei momenti difficili

Ai primi segni di ansia, le persone che soffrono di panico tendono a fuggire dalla situazione, a distrarsi, a cercare un contatto sicuro (ad esempio telefonando a qualcuno, oppure cercando compagnie rassicuranti). Se non è possibile fare nessuna di queste cose, chi soffre di panico tende ad agitarsi ancora di più perdendosi in idee catastrofiche ("sto per sentirmi male", "mi sta succedendo di nuovo", "e se mi capita qui?", "nessuno mi soccorrerà", "sto per svenire", etc.).

Lo scopo principale di questo esercizio è di non fare nessuna delle due cose: né fuggire, né immergersi nell'immaginazione catastrofica.

Dunque, ai primi segnali di ansia, iniziare a inspirare volontariamente dalla pancia al torace, molto lentamente, portando l'attenzione alle sensazioni di movimento della pancia e del torace e al passaggio di aria nelle narici.

Poi trattenere l'aria per qualche secondo, ed infine espirare lasciando semplicemente andare ogni tensione.

Ripetere poi il ciclo inspirazione-pausa-espirazione per tutto il tempo necessario a ritrovare la calma.

È importante ricordare che in questo esercizio è fondamentale il ruolo dell'attenzione. Contrariamente a come si tende a pensare, non si tratta di un mero esercizio di respirazione, ma di un esercizio di attenzione.

Ciò che si deve coltivare è l'attenzione alle sensazioni del respiro. Man mano che entra l'aria, è importante sentire il rigonfiarsi della pancia e del torace. Allo stesso modo, è importante portare l'attenzione alle sensazioni derivanti dal trattenere l'aria, ed infine il rilassamento dei muscoli del torace che determina l'uscita dell'aria. Sì, perché l'espirazione avviene naturalmente quando si rilascia la muscolatura toracica.

Bisogna infine ricordare che l'inspirazione deve essere molto lenta, e non è necessario riempire tutti i polmoni.

È inutile perdersi in ulteriori spiegazioni, questo esercizio deve essere solo provato e riprovato. I benefici non si faranno attendere!

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