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2'*0'(4_4;-R%

Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

1. Desensibilizacin Sistemtica: introduccin
2. Fundamentos tericos
3. Condiciones de aplicacin de la Desensibilizacin Sistemtica
4. Procedimiento de aplicacin
4.1. Eleccin de la respuesta incompatible con la ansiedad
4.2. Elaboracin de la jerarqua de estmulos
4.3. Entrenamiento en imaginacin
4.4. Proceso de la Desensibilizacin Sistemtica
4.5. Variaciones en la aplicacin de la Desensibilizacin Sistemtica
5. mbitos de aplicacin y evidencia emprica
6. Mapa conceptual de la Desensibilizacin Sistemtica
7. Tcnicas de relajacin: introduccin
8. Fundamentacin terica
8.1. Modelos de efectos de la relajacin
9. Consideraciones generales para aplicar las tcnicas de relajacin
10. Entrenamiento en relajacin progresiva
10.1. Procedimiento de la relajacin progresiva
10.2. Indicaciones generales para la prctica de la relajacin
progresiva
10.3. Variaciones del procedimiento: la Relajacin diferencial
y la Relajacin pasiva
11. Entrenamiento en relajacin autgena
11.1. Procedimiento de la relajacin autgena
11.2. Indicaciones generales para la prctica del entrenamiento
autgeno

237

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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

12. Tcnicas de respiracin

12.1. Mecanismos autorregulatorios de la respiracin
12.2. Tipos de respiracin
12.3. Procedimiento del entrenamiento en respiracin
12.4. Indicaciones generales para la prctica del entrenamiento
en respiracin
13. Principales aplicaciones y efectividad de las tcnicas de relajacin
y respiracin
14. Problemas asociados a la relajacin
15. Mapa conceptual de las tcnicas de relajacin
16. Conclusiones y consideraciones finales
17. Resumen
18. Bibliografa recomendada
19. Referencias bibliogrficas

238

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Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

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]>* 2'(* %-]'(* ),7_'5-]>* 2'* O4(')540* ,5-(-.42>* '%* (4* 8')'%)-7-(-.4;-R%* G-)5'O15-;4*
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KHK,U[YLZ\ZVIYHZTmZJVUVJPKHZN\YHUSVZJSmZPJVZ!Psychotherapy by Reciprocal Inhibition*\*hd'*Practice of Behavior TherapyH

Edmund Jacobson TtKPJVPU[LYUPZ[HWZPX\PH[YH`ZP}SVNVLZLSJYLHK

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4c>)*2'*-%]')5-&4;-R%3*@,7(-;4*),)*0'),(542>)*'%*'(*(-70>*Progressive Relaxation3*\*
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239

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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

Palabras clave
Desensibilizacin Sistemtica
Inhibicin recproca
Relajacin

Jerarqua de ansiedad
Relajacin Progresiva
Relajacin Autgena

Objetivos
Este captulo ha sido escrito con el objetivo de que el lector o lectora...
 Conozca y comprenda los fundamentos de la Desensibilizacin Sistemtica
 Conozca el procedimiento bsico de la aplicacin de la DS y sus variantes
principales, as como la aplicabilidad de estas variantes
 Conozca las principales tcnicas de relajacin utilizadas en el mbito de
la Terapia Cognitivo Conductual
 Maneje los criterios de la aplicacin preferencial de los distintos tipos de
entrenamiento en relajacin.

240

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4.3. Entrenamiento en imaginacin

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4.5. Variaciones en la aplicacin de la Desensibilizacin Sistemtica

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8.1. Modelos de efectos de la relajacin

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8.1.2. Modelo de respuesta de relajacin nica
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8.1.3. Modelo integrativo

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MTODO DE JACOBSON

PROCEDIMIENTOS MODIFICADOS

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10.1. Procedimiento de la relajacin progresiva

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10.2. Indicaciones generales para la prctica de la relajacin progresiva

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10.3. Variaciones del procedimiento: la relajacin diferencial y la relajacin

pasiva
Relajacin Diferencial
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`%*&'%'04(*@404*),*4@(-;4;-R%*)'*0'Z,-'0'*Z,'*(4*@'0)>%4*d4\4*)-2>*'%50'%424*'%*'(*
WYVJLKPTPLU[VImZPJVJVULSUKLX\LW\LKHPKLU[PJHYSH[LUZP}UK\YHU[LSHZHJ[P]PK
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4;>%)'_4%*(>)*'_'0;-;->)*2'*5'%)-R%H

CCH*`%50'%4O-'%5>*'%*0'(4_4;-R%*4,5R&'%4
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260

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Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

242U* '(* &042>* 2'* O>5-]4;-R%* \* (4* ;4@4;-242* 2'* 4,5>),&')5-R%* 2'* ;424* ),_'5>3* (>)*
%-]'(')*4,5>%RO-;>)*74)4(')*\*(4)*]40-47(')*2'*@'0)>%4(-242H
`(*@0>;'2-O-'%5>*2'*4@0'%2-.4_'*Z,'*G;d,(5.*2-)'cR*)'*74)474*'%*50')*@0-%;-@->)*
71)-;>)U
CH Y4 0'@'5-;-R%*O'%54(*2,04%5'*70']')*@'0->2>)*2'*5-'O@>*2'*PR0O,(4)*]'074(')*
X\LKLZJYPIPLZLUSHZKPZ[PU[HZYLZW\LZ[HZWZPJVZPVS}NPJHZ
AH Y4*;>%;'%504;-R%*@4)-]4*2'(*@4;-'%5'H
WH Y4*0'2,;;-R%*2'*(4*')5-O,(4;-R%*'^5'0>;'@5-]4*\*@0>@->;'@5-]4H

11.1. Procedimiento de la relajacin autgena

Y4*@01;5-;4*2'(*'%50'%4O-'%5>*'%*0'(4_4;-R%*4,5R&'%4*;>%)54*2'*]40->)*'_'0;-;->)*
2'*;>%;'%504;-R%*@4)-]4*'%*(4)*)'%)4;->%')*2'U







k')>*'%*704.>)*\*@-'0%4)3*
?4(>0*'%*704.>)*\*@-'0%4)3*
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Y>)*'_'0;-;->)*;>%)-)5'%*'%*;'%5040*(4*O'%5'*'%*PR0O,(4)*;>054)*\*0'@'5-5-]4)*\3*4(*
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LZ[HKVOHIP[\HSZLYLHSPaHLU[YLZL[HWHZ!PUZWPYHJP}UWYVM\UKHM\LY[LL_P}U`
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G'*50454*2'*,%*@0>;'2-O-'%5>*O,\*')50,;5,042>*Z,'*&-04*'%*5>0%>*4*2>)*:042>)*>*
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0->0*>*'_'0;-;->)*2'*-O4&-%4;-R%H
Grado Inferior
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k>0* (>* &'%'04(3* )'* ;>O@>%'* 2'* )-'5'* '_'0;-;->)* Z,'* O'2-4%5'* 4,5>),&')5-R%* 24%*
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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

h47(4*AH*`_'0;-;->)*2'(*;-;(>*-%P'0->0*'*-%2-;4;->%')
`_'0;-;->*2'*0'@>)>

Y(']4*4*,%*')542>*2'*;4(O4*4(*;,'0@>*\*4*(4*O'%5'H*
G'*),'('%*'O@('40*P04)')*;>O>U*qEstoy tranquilo, mi
cuerpo y mi mente estn tranquilos.

`_'0;-;->*2'*@')>

G'*@0>]>;4*(4*)'%)4;-R%*2'*@')>*'%*(4)*'^50'O-242')3*
G'*),'('*'O@('40*(4*P04)'U*qmis brazos y mis piernas
estn muy pesados.

`_'0;-;->*2'*;4(>0

G'* @0>]>;4* ,%* 4,O'%5>* 2'* (4* 5'O@'045,04* '%* (4)*

'^50'O-242')H* S%* PR0O,(4* 59@-;4* ')* qmis brazos y
piernas estn calientes.

*`_'0;-;->*2'*0')@-04;-R%

G'*@0>2,;'%*,%4*-%)@-04;-R%*\*')@-04;-R%*504%Z,-(4)H*
G'* 'O@('4* (4* P04)'U* qmi respiracin es tranquila y
regularr

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G'*@>%'*(4*;>%;'%504;-R%*'%*(>)*(45-2>)*2'(*;>04.R%H*G'*
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G'*2-0-&'*(4*45'%;-R%*4(*@('^>*)>(40H*G'*'O@('4*(4*P04)'U*
qmi abdomen es una corriente de calorr

`_'0;-;->*2'*(4*;47'.4

G'*2-0-&'*(4*;>%;'%504;-R%*4*(4*;47'.4*;>%*P04)')*2'(*
5-@>*qmi mente est clarar

Grado Superior
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262

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Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

11.2. Indicaciones generales para la prctica del entrenamiento autgeno

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Z,'*)'*')51*-%2-;4%2>*\*O4%5'%'0*,%4*4;5-5,2*2'*>7)'0]4;-R%*@4)-]4*2'*(>)*
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;>O@('540*'(*@'%)4O-'%5>*\*]>(]'0)'*4*;>%;'%5040*'%*(4*PR0O,(4H

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\*(('&4*4*(>)*@,(O>%')*4*504]D)*2'*(>)*70>%Z,->)*d4)54*(('&40*4*(>)*4(]'>(>)*2>%2'*)'*
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,%4* @'Z,'c4* @4,)4* 2,04%5'* (4* ;,4(* (>)* @,(O>%')* )'* O4%5-'%'%* '%* ,%* ')542>* 2'*
PUHJP}UX\LMHJPSP[HLSPU[LYJHTIPVNHZLVZVLU[YH6A*\*)4('*?aAfH*;f*Espiracin:*`(*
?aA* @'%'504* '%* (>)* 4(]'>(>)* \* ')* '^@,()42>* 4(* '^5'0->0H* 2f* Pausa espiratoria:*<* (4*
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263

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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

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4;5-]4;-R%H*`)54)*5D;%-;4)*5-'%'%*;>O>*>7_'5-]>*'%)'c40*4*(4)*@'0)>%4)*4*O'_>040*(4*
;4@4;-242*P,%;->%4(*2'*),)*@,(O>%')3*4(*5-'O@>*Z,'*0'&,(4%*),*0-5O>*%45,04(*0')@-K
045>0->H*G'*50454*2'*Z,'*(4*@'0)>%4*4@0'%24*'(*;>%50>(*]>(,%540->*2'*),*0')@-04;-R%3*2'*
P>0O4*Z,'*(>*@,'24*4@(-;40*'%*(4)*)-5,4;->%')*2>%2'*(4*0')@-04;-R%*)'*'%;,'%504*4(5'K
0424H* <(* ;>%)'&,-0* ,%4* 0')@-04;-R%* 2-4P04&O15-;4* \* ,%* 0-5O>* 0')@-045>0->* ('%5>* )'*
YLK\JLSHHJ[P]HJP}UZPVS}NPJH`WZPJVS}NPJHZ\ZJP[mUKVZL\UHZLUZHJP}UNLULYHSPK
.424*2'*504%Z,-(-242*\*7-'%')540*bG@'42)3*CNMMfH

12.1. Mecanismos auto-regulatorios de la respiracin

?>O>*)'c4(4*G@'42)*bCNMMf*'^-)5'%*,%4*)'0-'*2'*O';4%-)O>)*4,5>K0'&,(45>0->)*
2'*(4*0')@-04;-R%3*')*2';-03*medidas de emergenciaKLJHYmJ[LYYLLQVX\LWLYTP[LU
),O-%-)5040*4(*>0&4%-)O>*'(*4@>05'*2'*>^9&'%>*%';')40->*;,4%2>*d4\*,%*-%;0'O'%5>*
KLSHKLTHUKH`LSWH[Y}UYLZWPYH[VYPVHU[LYPVYZLOHJLKLJPLU[LWHYHLZHZULJLZPK
242')H*<*@405-0*2'*')5>)*)-&%>)*)'*@,'2'*-%5'%;->%4(O'%5'*P4]>0';'0*(4*0';,@'04;-R%*
KL\UWH[Y}UHKLJ\HKVTLKPHU[LSHZ[tJUPJHZJVUJYL[HZKPZL|HKHZWHYHLZ[LU3VZ
O';4%-)O>)*4,5>K0'&,(45>0->)*O1)*;>O,%')*)>%*(>)*)-&,-'%5')*b?dR(-.3*CNNMm*Y>2')3*
CNNBfU
 BostezosU* )'* @0>2,;'%* @>0* ,%4* ;>%504;;-R%* @0>P,%24* 2'(* 2-4P04&O4* Z,'* 24*
(,&40*4*,%*-%5'0;4O7->*O4)-]>*2'*4-0'H*G,'('%*4@40';'0*2')@,D)*2'*,%*@'0->K
KVKLYLZWPYHJP}UZ\WLYJPHSVIPLULUSVZJHZVZLUSVZX\LZLHWVY[HTLUVZ
264

Y4*8')'%)-7-(-.4;-R%*)-)5'O15-;4*\*5D;%-;4)*2'*0'(4_4;-R%
Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

>^9&'%>*2'(*Z,'*)'*%';')-543*@>0*'_'O@(>3*;,4%2>*)'*')51*;4%)42>H*?>%*(4*
PUOHSHJP}UTHZP]HKLHPYLLSIVZ[LaVLX\PSPIYHSHLJPLUJPHYLZWPYH[VYPH
 Elevacin -%]>(,%540-4*2'*hombros y omplato. k'0O-5'*'(*'%)4%;d4O-'%5>*
2'*(4*;4_4*5>01;-;43*P4;-(-54%2>*;,4(Z,-'0*'_'0;-;->*2'*-%)@-04;-R%H*
 Suspiros. G'*50454*2'*,%4*-%d4(4;-R%*('%54*\*)-('%;->)4*)'&,-24*2'*,%4*'^d4(4K
JP}UYLWLU[PUH`Y\PKVZH;HTIPtU]HWYLJLKPKVKL\UWH[Y}UKLJPLU[LKL
0')@-04;-R%H*
 Estiramientos. /4;-(-54%*(>)*O>]-O-'%5>)*2'*'%)4%;d4O-'%5>*%';')40->)*@404*
,%4* @0>P,%24* ]'%5-(4;-R%* \* ']-54%* (4* 2-)O-%,;-R%* 2'(* 5>%>* O,);,(40* Z,'*
PUK\JL\UHYLZWPYHJP}UJHKH]LaTmZZ\WLYJPHS

12.2. Tipos de respiracin

h'%-'%2>*'%*;,'%54*(4*O,);,(45,04*-O@(-;424*\*(4)*.>%4)*2>%2'*)'*;>%;'%504*'(*
4-0'*-%)@-042>*)'*),'('*2-)5-%&,-0*'%50'*50')*5-@>)*2'*0')@-04;-R%U*;>)54(3*2-4P04&O15-;4*
\*472>O-%4(H
 Respiracin costal. Y4*0')@-04;-R%*;>)54(*),@'0->0*>*;(4]-;,(40*')*'(*@450R%*0')K
WPYH[VYPVTmZZ\WLYJPHSZPIPLULZLSTmZMYLJ\LU[LHSH]LaX\LLSTLUVZ
)4(,247('H*Y4*O4\>0*@405'*2'(*4-0'*)'*;>%;'%504*'%*(4*.>%4*),@'0->0*2'*(4*;4_4*
5>01;-;43*@>0*(>*Z,'*%>*(('&4*4*@0>2,;-0)'*,%4*]'%5-(4;-R%*;>O@('54*\*&04%*
@405'*2'*(>)*O[);,(>)*2'*(4*0')@-04;-R%*b')@';-4(O'%5'*'(*2-4P04&O4f*@'0O4K
%';'%*;>%*74_4*4;5-]-242H
 Respiracin diafragmtica. S'*@0>2,;'*&04%*O>]-(-242*2'*(4)*;>)5-((4)*-%P'0->K
0')*\*(4*@405'*),@'0->0*2'(*472>O'%H*`(*2-4P04&O4*@405-;-@4*4;5-]4O'%5'H*G'*
[YH[HKLS[PWVKLYLZWPYHJP}UZPVS}NPJHTLU[LTmZHKLJ\HKV
 Respiracin abdominal. `(*5R04^*@'0O4%';'*-%OR]-(*\*')*'(*472>O'%*'(*Z,'*
2'O,')504*,%4*'^504>02-%40-4*O>]-(-242H*

12.3. Procedimiento del entrenamiento en respiracin

`(*>7_'5-]>*2'(*'%50'%4O-'%5>*'%*0')@-04;-R%*')*;>%)'&,-0*,%*@450R%*0')@-045>0->*
HWYVWPHKVZPVS}NPJHTLU[LX\LNLULYHSTLU[LZLYmHKLJ\HKVWHYHYLK\JPYSHZKPMLK
0'%5')*4(5'04;->%')*0')@-045>0-4)H*T>*>7)54%5'3*'(*5-@>*2'*'_'0;-;->)*]40-401*'%*P,%K
JP}UKLSVIQL[P]VKLJHKHPU[LY]LUJP}U3HPUZWPYHJP}UJVYYLJ[HZPVS}NPJHTLU[LLZ
]xHUHZHSJHSPLU[H`O\TLKLJLLSHPYLS[YH`LSPTPUHPTW\YLaHZ`NtYTLULZKL
O4%'04* Z,'* ')* (4* Z,'* 2'7'O>)* ,5-(-.40* '%* 5>2>)* (>)* '_'0;-;->)* 2'* 0')@-04;-R%H* Y4*
LZWPYHJP}UHKLJ\HKHZPVS}NPJHTLU[L`SHYLJVTLUKHISLWVY[HU[VLUYLSHQHJP}U
54O7-D%*')*(4*%4)4(*b?dR(-.3*CNNMfH
265

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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

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8'7'*2'5'0O-%40)'*'(*5-@>*2'*0')@-04;-R%*d47-5,4(*'%*2-P'0'%5')*@>)-;->%')*b2'*@-'3*
)'%542>*>*5,O742>f*0'&-)504%2>*P,%24O'%54(O'%5'*(>)*)-&,-'%5')*4)@';5>)U*4f*2,04K
;-R%*2'*(4*-%)@-04;-R%*\*')@-04;-R%3*7f*-%)@-04;-R%*%4)4(*>*7,;4(3*;f*(4*;4@4;-242*0')K
WPYH[VYPHNLULYHSKSH\PKLaKLSHYLZWPYHJP}U`LSVZWYVISLTHZYLZWPYH[VYPVZLZWLK
JxJVZ
k,')5>*Z,'*(4*0')@-04;-R%*]4094*'%*P,%;-R%*2'*(4)*%';')-242')*2'(*>0&4%-)O>*%>*
)'*@,'2'*@0'5'%2'0*,%4*0')@-04;-R%*')51%240*@404*5>24)*(4)*)-5,4;->%')H*`%*&'%'04(*
(>)*'_'0;-;->)*;>%)-)5'%*'%*)'0-')*2'*-%)@-04;-R%*\*')@-04;-R%*;>%*@4,)4)*-%5'0O'2-4)3*
PUJS\`LUKVTVKPJHJPVULZLNLZWPYHJP}UUHZHSVI\JHSPUZWPYHJP}U`LZWPYHJP}U
O1)*>*O'%>)*('%543*0'&,(40*>*-%5'%)43*2-P'0'%5')*@>)-;->%')*2'(*;,'0@>3*O>]-O-'%5>*
2'*704.>)*,*d>O70>)3*'5;Hf*bG@'42)3*CNMMfH
12.3.1. Descripcin de algunos ejercicios de respiracin
Respiracin profunda
G'*50454*2'*,%*'_'0;-;->*[5-(*@404*(4*0'2,;;-R%*2'(*%-]'(*2'*4;5-]4;-R%*&'%'04(H*Y4)*
-%2-;4;->%')*)>%*(4)*)-&,-'%5')U
 Sentarse cmodamente, colocar la mano izquierda sobre el abdomen y la
derecha sobre la izquierda.
 Imaginar una bolsa vaca dentro del abdomen, debajo de donde apoyan las
manos.
 Comenzar a respirar y notar cmo se va llenando de aire la bolsa y cmo la
onda asciende hasta los hombros. Inspirar durante 3-5 segundos.
 Mantener la respiracin. Repetirse interiormente mi cuerpo est relajado
 Exhalar el aire despacio, al mismo tiempo que uno mismo se da indicaciones
o sugestiones de relajacin.
`(*'%50'%4O-'%5>*O'2-4%5'*')5'*'_'0;-;->*;>%)-)5'3*'%*&'%'04(3*'%*0'4(-.40*L*>*X*
'_'0;-;->)*2'*0')@-04;-R%*)'&,-2>)*\*0'@'5-0*(>)*'_'0;-;->)*'%50'*2-'.*\*Z,-%;'*]';')*4(*
2943*@>0*(4*O4c4%43*5402'3*%>;d'3*\*')@';-4(O'%5'*'%*)-5,4;->%')*')50')4%5')H*
Respiracin contada
?>%)-)5'*'%*'%50'%40*,%4*0')@-04;-R%*2-4P04&O15-;43*2-0-&-'%2>*'(*4-0'*4*(4*@405'*
-%P'0->0*2'*(4)*;>)5-((4)*\3*4*O'2-24*Z,'*)'*-%)@-043*)'*24*(4*-%2-;4;-R%*2'*@'%)40*'%*
,%4*@4(4704*b'H&H*calmaf*\*'%*>504*4(*')@-040*b'H&H*relaxfH*G'*0';>O-'%24*d4;'0(>*2-'.*
]';')*)'&,-24)*\*0'@'5-0*'(*'_'0;-;->*,%4)*]'-%5'*]';')H
266

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Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

Respiracin abdominal
G'*50454*2'*'%50'%40*(4*0')@-04;-R%*O>]-'%2>*[%-;4O'%5'*'(*472>O'%*-%5'%54%2>*
Z,'*@'0O4%'.;4*-%OR]-(*(4*O,);,(45,04*5>01;-;4*\*;(4]-;,(40H
Respiracin intercostal o media
`%*')5'*;4)>*'(*>7_'5-]>*')*2-0-&-0*'(*4-0'*d4;-4*(4*.>%4*O'2-4*2'(*5R04^3*d4;-4*(>)*
;>)542>)3*@404*P4]>0';'0*(4*O>]-(-242*2'*(4*O,);,(45,04*-%5'0;>)54(*\*2'(*5R04^H
Respiracin alternada
Y4*@01;5-;4*;>%;0'54*2'*')5'*'_'0;-;->*0')@-045>0->*-O@(-;4U
 S5-(-.40*,%4*@>)-;-R%*;RO>24*\*0'(4_424H
 ?>(>;40* '(* 2'2>* @,(&40* '%* (4* ]'%54%4* %4)4(* 2'0';d4* \* (>)* 2'2>)* 4%,(40* \*
O'2->*'%*(4*-.Z,-'024H
 a;(,-0*(4*]'%54%4*2'0';d4*;>%*'(*@,(&40*'*-%)@-040*;>%*(4*-.Z,-'024*('%54*\*
504%Z,-(4O'%5'H
 G'@4040*'(*@,(&40*\*>;(,-0*;>%*(>)*>50>)*2'2>)*(4*]'%54%4*-.Z,-'024H
 `)@-040*@>0*(4*]'%54%4*2'0';d4H
 "4%5'%'0*'(*4(-'%5>*,%*-%)54%5'*'*-%)@-040*@>0*(4*2'0';d43*O4%5'%-'%2>*;'004K
24*(4*-.Z,-'024H*?,4%2>*)'*2')''*')@-040*2'7'*d4;'0)'*@>0*(4*-.Z,-'024H
Ejercicios cotidianos
<2'O1)*2'*(>)*'_'0;-;->)*4%5'0->0')*Z,'*)'*@04;5-;4%*'%*(4)*)')->%')*2'*'%50'%4K
O-'%5>3*)'*@,'2'%*0'4(-.40*>50>)*'_'0;-;->)*0')@-045>0->)*2,04%5'*(4*_>0%424*)-%*%';'K
)-242*2'*-%;(,-0(>)*'%*)')->%')*')50,;5,0424)*b?dR(-.3*CNNMf3*@,')*42'O1)*2'*@0>2,K
;-0*,%4*0')@,')54*4,5>O15-;4*4,5>K0'&,(45>0-4*@'0O-5'%*4,O'%540*(4*;>%;-'%;-4*0')K
@-045>0-4*\*;4O7-40*@4,54)*@'0_,2-;-4(')
<(&,%>)*2'*(>)*O1)*;404;5'09)5-;>)*)>%*(>)*)-&,-'%5')U
 ,UWVZPJP}UZLU[HKHKLQHYX\LSHYLZWPYHJP}U\`H`UV[HYX\tJH]PKHKLZ
(('%4H
 h-040)'*2'*(4*%40-.3*470-0)'*(4)*P>)4)*%4)4(')*4*(4*]'.*Z,'*)'*-%)@-04H
 a('03*-%)@-040*>(-)Z,'4%2>H
 +'4(-.40* '_'0;-;->)* @404* 7>)5'.40* b'H&H* ')5-040)'3* 470-0* (4* 7>;43* ;4)54c'5'403*
O>]'0*(4*O4%297,(4*-%P'0->03*'5;HfH
 +'4(-.40* '_'0;-;->)* @404* ),)@-0403* ;>O>* @>0* '_'O@(>* ),)@-040* 4* (4* ]'.* Z,'*
-%;(-%4O>)*'(*;,'0@>*d4;-4*42'(4%5'*)>(54%2>*'(*4-0'H
267

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M ngeles Ruiz, Marta Isabel Daz y Arabella Villalobos

12.4. Indicaciones generales para la prctica del entrenamiento en respiracin

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 `(* P(,_>* 2'* 4-0'* 2,04%5'* ('* 0')@-04;-R%* ),'('* )'0* '(* )-&,-'%5'U* 2,04%5'* (4*
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0->0O'%5'*(4*.>%4*;>)54(*O'2-4*\*;>)54(*),@'0->0H*Y4*')@-04;-R%*)'*;404;K
5'0-.4*@>0*(4*'^@,()-R%*2'(*4-0'*@>0*'(*O-)O>*>02'%*@>0*'(*Z,'*)'*d4*-%)@-K
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2'*704.>)*b704.>)*@'&42>)*4(*;>)542>*Z,'*4);-'%2'%*d4)54*@>%'0)'*'%*;0,.*4*(4*]'.*
Z,'*)'*-%)@-04*\*74_4%*d4)54*(>)*;>)542>)*O-'%504)*)'*),'(54*'(*4-0'f3*,*d>O70>)*b(('K
]40(>)*d4;-4*2'(4%5'*4(*-%)@-040*\*0'50>;'2'0*4(*')@-040f3*@404*P4]>0';'0*(4*-%d4(4;-R%*\*
'^d4(4;-R%* 2'* ]>([O'%')* ;>%)-2'047(')* 2'* 4-0'3* 4(* O-)O>* 5-'O@>* Z,'* '_'0;-540* (4*
O,);,(45,04*0')@-045>0-4*-O@(-;424H

CWH*k0-%;-@4(')*4@(-;4;->%')*\*'P';5-]-242*2'*(4)*5D;%-;4)*2'**
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UPJHLZWLJxJHKLYLSHQHJP}UZLOHNH[LUPLUKVLUJVUZPKLYHJP}USHZPU[VTH[VSVNxH
2'(*@0>7('O4*4*504540H*Y>)*'_'0;-;->)*2'(*'%50'%4O-'%5>*4,5R&'%>*-O@(-;4%*,%4*O4\>0*
0')@,')54*2'(*)-)5'O4*%'0]->)>*4,5R%>O>3*2'*54(*P>0O43*Z,'*')5'*@0>;'2-O-'%5>*)'*
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;-R%*@0>2,;'*54O7-D%*'P';5>)*2'*2')4;5-]4;-R%*4,5>%RO-;4*\*4;5-]4;-R%*@404)-O@1K
5-;4*0'(']4%5')3*)-'%2>*,%4*'^;'('%5'*>@;-R%*'%*'(*50454O-'%5>*2'*504)5>0%>)*;>%*,%*
&04%*;>O@>%'%5'*4,5>%RO-;>3*;>O>*(>)*;402->]4);,(40')3*\*)'094*,%4*>@;-R%*O1)*
LZWLJxJHLULSJHZVKLSVZ[YHZ[VYUVZKLWmUPJVJVUJVTWVULU[LYLZWPYH[VYPV1HJVK
7)3*ABBCfH*`%*4(&,%4)*P>0O4)*2'*454Z,')*2'*@1%-;>*)'*@0>2,;'*,%4*d-@'0]'%5-(4;-R%*
268

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Marta Isabel Daz, Arabella Villalobos y M ngeles Ruiz

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LJHJLZLUSHYLK\JJP}UKLLZ[HZJYPZPZKLHUN\Z[PHLZSHYL[LUJP}UKLYLZWPYHJP}USH
;,4(*@0>2,;'*,%4*2-)O-%,;-R%*'%*(4*]'%5-(4;-R%*\*0'2,;;-R%*2'*(4*4%)-'242*b?d>(-.3*
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2')3*7-'%*@>0Z,'*%>*@,'2'%*5>('040*(4*)-5,4;-R%*2'*'%50'%4O-'%5>*>*@>0*(4*('%5-5,2*
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