Dr. Mario Alonso Puig - ¿Cómo respirar para ganar más calma en tu día a día?

Episode Date: May 13, 2025

¿Sabías que respiramos unas 20.000 veces al día y que la mayoría de las veces no lo hacemos de forma adecuada?El patrón respiratorio afecta directamente al funcionamiento del cerebro. En esta entrevista con Alberto Herrera en COPE, profundizo sobre el arte de respirar; algo tremendamente sencillo y tremendamente eficaz para mejorar nuestra calidad de vida.La mayor parte de los adultos no respiramos correctamente. Al día respiramos alrededor de unos 10 mil litros de aire y si no hacemos una buena respiración, no habrá una buena oxigenación de los tejidos y eso favorecerá, entre otras cosas, el desarrollo del estrés crónico.Ojalá este podcast te ayude y pueda convertirse en una inspiración a la hora de despertar y florecer tu verdadero potencial.Página Web:  https://marioalonsopuig.com/  Instagram: https://www.instagram.com/marioalonsopuig/ Youtube: https://www.youtube.com/@MarioAlonsoPuigOficialFacebook: https://www.facebook.com/MarioAlonsoPuigOficialEntradas a la nueva conferencia 2025: ⁠⁠⁠https://marioalonsopuig.com/gira-2025/Si deseas profundizar y disfrutar de la próxima jornada presencial de Mindfulness en Madrid puedes acceder aquí: https://marioalonsopuig.com/mindfulness-jornada-presencial-rrss/

The respiration correct, the more the insomnia. The respiration correct better to the function cerebral, the function of the system immune, and it seems a

that we know, we're not, we're doing a form correct, the adults. When you prestes attention

to your respiration, no you're not you're to beckon to that haula of grilles that we have

in the case and that much times is the that not we us He doesn't

let's a podcast for those those people that want to

think in great, and live in great and I'm the doctor Mary

Alonso Puch and you invite to to this adventure to

this adventure of the maybe I'm maybe but

we're much more much much well Well, Mario, good Good days. Good days,

dear. Practicas some of a sport? In bifis, I'm my entrenno physically and,

especially, I'm more gymnasium. Ah, is that you practice, and, and,

for a different, it's a good for the longevity because you have to think much

in the technique, not, before before you when you have to have the

place, where you have to have the place, and that is something that I

do, that is But then there are many things that are indispensable for our day-a-day that we do form involuntary. Like, that's the heart. You don't think in that you let the

heart or respirate? Well, yeah, effectively, you know, there's very well. There are automatizations or automatisms that are tremendously

because you have to think in them. With what you can't your conscience, to attention to things that in that moment

are more relevantes. And it's really that there a series of automatisms at level the corporal, the latido cardiac, the

function of your digestive, et cetera, of those that, fortunately, no we have to be conscientious. But, in however, there's an automatism, that's the respiration, that you've been mentioned before,

that is one of the automatisms more important to change. Because when one has an automatism that not function well, first,

it has to get to get to the conscience, that's not not function and to start to present attention for

what I'm to what I'm I'm referring, me I referio is that affecting directly to the So, that we

do you know, the most the most part of the adult respirations, very well, respirationes, and fiftate

the implications that this has been, because at day we're we're just 10,000 of air,

if we we don't do we make a respiration adequate, no, there's a

good ventilation, no, no good oxygenation of the and, again, the mal

ventilation, the mal respiration, fiat, the thing that the most thing that's

most the stress chronic. The stress chronic, the stress and you're a lot of the

stress chronic. The stress cronical, the stress cronical. The restopement is a process that mark our entry in this world,

our first respiration and at final of our state or our

stances in this life, that is the ultimate the last the

how how do you do you? No. So, is a question. It's a

great question. The respiration function in we we're we're

approximately 300 millions of albeolos. The alveolos are like some

sacitos where the capillars intercham the gases, That is, that's a

CO2 for that the pulmon in the expiration it's it's it's over

and absorb the oxygen that during the inspiration has entered. We're

a surface pulmonar approximately 100 meters quadrows imagine an

apartment of a lot of and it's much if we have

in that the skin are only two meters for

there there a grand ex that's macrophos alvealers that

are those are responsible and other things to favorce that the particles not are accumuling

because then altering the respiration. We're, we're nother we're doing an effect ventos and the

air enter in a natural to create a vacio. And during the aspiration,

directly what we do we do that's it's very interesting because during the inspiration

is active a part the system nervous is the system nervouso sympathetic, which is the

that we mantently, not, we maintain a little alert and during the

respiration, is active the parasympathic, which is very important in the recuperation of the body. Why not you know

you can't how we're going to do you? Very well, it's a great question. And, and we do

do we do do it? It's incredibly simple, incredibly effective. First, we have to respirate for

the naris. Here I have a model of anatomical that's so that it's not because

have to respond for the the naris. There is a right for three reasons. First reason,

because the air is a little not a not that's good to end in the trake, in the bronchus

and the number two because we in the nose we have a lot of some

some of those those liberate a mucosid that atrapa particles

of polvo particles of pollen in things that not are good that is good that is

good in the the apparatus respiratory and in the very interesting and this value a premium Nobel in medicine,

the discovery of that in the sens paranasales that are here, when you respirates liberates, liberates with a substance with an unprietyl it's incredible, it's called oxydo nitric.

The oxydo nitric dur approximately about 20 seconds in the same thing. It's better the tension arterial, regulate the function cardiac and

a better than the function of the system immune, which is the that has the has the has the we have to defend

front of the We're going to be for the narif and the aspiration, can be for the narism, or for the boca. The ideal is that the aspiration is, a present, the double of the large than the inspiration. Because it's a major activation of the parasympathic. Also, it's very interesting.

But is better expirate for the book or for the narwhis? There are schools different. There are schools that, as in quanto to the inspiration, no doubt that the inspiration correct is for the naris, for the reasons that I've commented

in the aspiration, a veces is for the nose, a lot of the most important in this case, not is the place, but the place, but the longitude of the aspiration. If I mean, me will be a second to inspire,

it'd have to be one two seconds to expirate. All a science, the Pranayama of the yoga, is based on the use of the respiration. The respiration correct, better the insomnia. The respiration correct,

better a function cerebral, better the function of the system immune and it seems a minute that not we learn to respond to

the form correct the adults. The children little do do they do so they need a less

a minor frequency respiratory the adults that are so stressed with such agovio

with we're we're much more more times this is a consumer energy

more an better interchamio and sometimes I've kept

very impact Albert to Albert, as how things that things that we're

not we're not quite because we've automaticized a mal respiration well, for the

same we're automatic we're a mal conduct a automatic we're going to put an example many

many times the the things not we're we're we can't get

much time with you when you when you know when you

someone you know you're to do it you know to do this way we're

done for the fact that this is so. And, well, the same that in the first case, when one

when one is left the time, it's a important for, oh, with the flora

bacteriana of the cavity bucal, because that can generate many products toxic, a mal

respiration, although not that not means, it doesn't mean, that he doesn't

that much that's, and that energy vitality as really we'd have.

The And respiration can serve to be to do not? So, for getting to be

without, no doubt. We're going to be, the insomnia is one of the grand epidemics

today, no, it's a situation complex, no? So, we know, we know,

that the respiration adequate, to be a conscientate your respiration to be

your person, to get a conscient to this is not easy. For nothing. You have

to be Atent, you have to be atent to you, it's to favorce, without the time the time there's a

practice of and I'm to ask you to ask you to give to me talk about social, that I'm

all this all this is all this I'm encounter, me I'm found with the

technique of the technique of it's four, seven, or that's but until a few minutes, the most sure is that you get to be there's a lot.

And I said, I don't know if I'll get to be in May. See, I'm going to be in May. It's a good. That's a reflection. Ace many years when I was very little, I remember that there a program that's called

The Book Gordo of PTT. The book of PTT about the principles and the fundamentals. So I think that what we have to do with the quantity of techniques respirators, that's four, seven, eight, what is in which is to tell you,

is to explain what are the principles fundamental. The principles are the principles are the things.

When you prestas attention to your respiration, no you are preston to that that's haula

of grills that we have in the that much a lot of it's the is a

turn of the attention. In second when your attention the apart to that apartas of that

haula grills and you have to the respiration, is automatically a relaxation of what's called

the corazas neuromuscular. It's very difficult to be able to be able to be more easy if one

is more rather than the respiration adequate, as the respiration like the life that's

a camp fascinating and a day if you talk about it, as a technique

of a technique where it's fundamentally the system and spasepatio that is essential

in the process of the The lower the levels of cortisol. The cortisol is the hormone of the stress chronic. And impede that we're not when we're respirations back the cortisol. And it's more fast to dream.

So the mystery is that something apparently, so simple, is a, is a, a, a, a,

a, place where convergen a lot of things. And I think it can help also for moments that every bit more people. And all they describe, it's,

they describe, it's as a moment in the moment in the way in the world, a little, not get to not to be diagnosed with

with depression, anxiety, or stress cronical, but if suffer in stress or anxiety, and that has that

they can have been difficult to have you've been with many patients, with many

people, with many of the people who do you know, and I know, and

there's a question, there's there, there's, there's, there, there's a

question, there's a question the septicemia. The septicemia is an infection of the

blood for bacteria the bacteria has been that's a autopist that is the torrent

circulatory. The first organo that is the pulmone because it's the stress

chronic the stress agued or cronical in the first organo that's the

effect is in the apparatus respiratory can be it can be completely

the pattern it can in a pattern of

anxiety a pattern of tension and then those intercostals, that are the muscles that, they're in a horizontalized, the costilla, the cornetters, and the diaphragm, that is the muscle most important

in the respiration, is what is what is what is to do. What we have to do, fundamentally is going to retomando the control of form progressive. So, what does

that mean, that you in that moment you, in that moment, you're doing that and suavement you start to try to

move the diaphragm, like to say, how to like to try and expand it in both little to little to little to

and you can't use a major a major a doctor in a poston it was a

one and two tospire one and two because because those crises of anxiety are product

of the mind human so if you you get the attention in the

that that acophonia that ruid that hauconies that haule you start a little to

about amabably to get it to the respiration automatically, at not start adjusted the new pattern respiratory that's generating

with the situation of anxiety, and the person to calm. It's very impressive. I don't know if it has

to be because the artists, to the people that are doing classes of the can't from the different from

the voice will be a lot more outentical and because that's going to the past

of the time, your system is much is much more more that has to be evidently

with the respiration. It has very reasons. First, the movement of diaphragm,

fiftate that in the literature in dual diaphragmah to do it, to be called the muscle sagrado.

Ah, yeah. They're very abel very, very sabious after many of years

and they know that that that movement produce things. Of course, that

movement diaphragma augment to the neural in the Cerebrough that is

an hormona that associated to the thing. For other part to move

from the abdomen, protect the cordes vocal. The cantants somet to their quarters vocal

to much attention. So that capacity of put a air, not from the garganta

or from the torso, but it also the abdomen, also the resonances that has the

mask of the mask facial and the projection augmenta much. I'm I'm

hear that Gema. Gema is ciruana and he's a life has

a lot has changed and I'm a syrujana. I've got to have much more temperance, much more vision at the hour to realize the surgeries and to planificals. My cerebr is in equilibrium, is much more concentrated.

There's a lot of people who are there who are people, but there's someone who is in house desiring to start to respiration. Dallel the one-a-one. It's in the sofa, is this is where it,

Well, I would say that first put a suavement the palm of your hand, depending on if it's a... Surdo diastro. That's right.

...so's the man dominant on the abdomen and that inspire for the naris and notice suavely how the abdomen

begins to projectarse. It's like if we'd a ballon or a vasija that would

that would that panza with with liquid, in this case with with the hands

put on the Yes, yes, without only having a place to notice that movement suave of expansion

in the inspiration and how in the aspiration of natural the man will be to their position normal. And that

also, after that inspiration at level abdominal, how the thorax also is not we're

not we're not talking that the we're talking the next, the base of the pulmones Albert,

is where receive the major quantity of the problem? that if you know moves the diaphragm, there's a lack of coordination

between the oxygen that gets and where are the camions to transport it. There are more camions in the base of the pulmone, but not get to oxygen because no is moving the diaphragm. And, up, that there's less oxygen, that there's no energy,

is where there's where to do the oxygen. With the way, if there's much oxygen, but there are many, but there are many cars to transport them. It's so easy to find, and then, that's just,

if it's inspiring, for example, and it's a human, it begins. He says, one, two, three, then when spire, that make the double. Four,

five, six, seven, eight, nine. And then, and then, little to go to your rhythm. There's a

re-education. Fifact, this curugana, that well has explained, no, it's not, it's not,

we're doing, we're talking, we're doing, we're doing decisions very rapid, and at a few,

of some, of some the consequences, you know, very important, of, you know, well,

I know, well. For other part it generates serenity. There is a power to face interior at the hour of to face front to certain place, the system

immune. The system is very important to have it in form. Imagine us a exercise in which the people not are in form. Well, there

have to defend to the country and can't even move. For other other side, the good

respiration evita that the exherritory be too aggressive. Much problems

inflammatory chronical of low-grad that's that's the major part of the problem of the problem of the

system of the immune. It has many times that's curious that that's curious, that we're

taking it to give us to respond to ask them to answer to someone to the way to the

way to be saying a thing, I'm found in chirofano in an situation in a situation

really limiter so I mean I mean situations where you're very little time

to actuar and the one or two respirations is fundamental to to have a mental in the moment

in the moment you produce what you know to block the brain in that there's

to be changes in the change in the and what you is very important

for the when a person is a incendida and if in that

it's a moment The respiration, as an experience, where you're starting your sensations, to robar the attention to that dialogue in the head, and say, look, the desgraciated, the disgrace, what I've done, I don't know, and that's what,

and that's automatic. When you're left in the energy, because the attention is the energy, and you're the respiration, you'll get a double effect. First, that that dialogue begins, in some way, enlentezance, to,

to have to have less impact. And, in second, for the power that has the respiration, for si-missue, when it's in form correct, to calm a person,

sumas the two effects. So, nobody says that the volcano not in a situation agitada. It's said that

maybe it not he gets to spupy lava, pires and yeah, for the ultimate,

is that if that person that's in the sofa, that's talking the diaphragm and that's now the same,

because it's when will when will to work to be to work to make a question of

new things that's just it's a moment in the that's a moment in the

form natural it's a time a bit more more more more more

simple and at that pretty has to be very pendent because

it's in the pattern automatic that we've learned it's

but when he's when I'm said this ciruana, he's that I'm that's that I'm a better

and then it's a it's a person a person more more more care

more interested and then in that the moment the the

brain automatically is changing the pattern respiratory to one much more

correct because this is based also in the neuroplasticity the

formation of new connections so like all the person

that people that then it comes but it comes to

Noting effects positive, every it is more natural. And it gets a moment in the when it, well, it incorporates a sub- life. That's good. Oh, ha,

this podcast you have liked and could convert us in an inspiration at the hour to display and make flource

your real potential.