Des exercices peuvent être utiles pour aider la personne à apaiser ses émotions, ses sensations débordantes et ainsi l’aider à s’ancrer dans le présent. Vous trouverez ci-dessous différents exercices.
La respiration lente
Cet exercice se concentre sur la respiration, il s’agit simplement de respirer profondément, avec le ventre, sans soulever les épaules. Exercice faisable à tout moment, dès qu’on en ressent le besoin.
La respiration carrée
A privilégier dans les moments d’angoisses.
Le 3.2.1
Diminue les ruminations anxieuses, aide à se focaliser sur le présent en faisant appel à ses sens.
Le 3.2.1 en stress
Sert à reprendre un pouvoir d’action.
Le 3.2.1 ici/là-bas
Aide à s’appuyer sur un lieu ressource.
La respiration lente – Anglais
La respiration carrée – Anglais
Le 3.2.1 – Anglais
Le 3.2.1 en stress – Anglais
Le 3.2.1 ici/là-bas – Anglais
La respiration lente – Espagnol
La respiration carrée – Espagnol
Le 3.2.1 – Espagnol
Le 3.2.1 en stress – Espagnol
Le 3.2.1 ici/là-bas – Espagnol
La respiration lente – Allemand
La respiration carrée – Allemand
Le 3.2.1 – Allemand
Le 3.2.1 en stress – Allemand
Le 3.2.1 ici/là-bas – Allemand
La respiration lente – Italien
La respiration carrée – Italien
Le 3.2.1 – Italien
Le 3.2.1 en stress – Italien
Le 3.2.1 ici/là-bas – Italien
La respiration lente – Russe
La respiration carrée – Russe
Le 3.2.1 – Russe
Le 3.2.1 en stress – Russe
Le 3.2.1 ici/là-bas – Russe
La respiration lente – Ukrainien
La respiration carrée – Ukrainien
Le 3.2.1 – Ukrainien
Le 3.2.1 en stress – Ukrainien
Le 3.2.1 ici/là-bas – Ukrainien
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