INSEGNAMI A RESPIRARE BENE

 

Molto spesso mi capita di osservare nei miei clienti con problemi di voce la presenza di una convinzione comune ovvero “parlo male perché respiro male”.

La richiesta che ne consegue è dunque: “insegnami a respirare bene e parlerò bene”.

Oppure ancora: “Insegnami a respirare con il diaframma, così finalmente parlerò bene e la mia voce migliorerà”.

In realtà tantissime persone respirano “male”.

seguimi nella lettura di questo articolo, cercherò di farmi comprendere meglio…

Intanto ti invito a riflettere sul fatto che moltissime persone non utilizzano bene il diaframma eppure non hanno problemi di voce.

Devono dunque esserci altri fattori predisponenti che intervengono a provocare, oltre all’ alterazione della modalità di respirazione anche un’alterazione della voce.

Insomma la relazione PROBLEMA DI RESPIRAZIONE = PROBLEMA DI VOCE non è una relazione così semplice e diretta come sembra.

Dunque sgomberiamo la mente anche dall’ equazione opposta, ovvero RISOLVO IL PROBLEMA DI RESPIRAZIONE = RISOLVO IL PROBLEMA DI VOCE.

Sono problematiche collegate sì, ma non in maniera così semplice.

Tuttavia respirare bene è assolutamente importante per la nostra qualità di vita. Questo sì, è vero per chiunque, non solo per chi ha problemi di voce.

Respirazione diaframmatica… è sempre quella giusta?

 La respirazione “diaframmatica” sembra quasi indicare una modalità “giusta” di respirare, da utilizzare in qualunque circostanza e a prescindere dal contesto in cui ci troviamo.

Non esiste una sola, unica e giusta modalità di respirare.

Esistono diverse modalità da utilizzare in circostanze diverse e a seconda delle esigenze di ciascuno.

F.Le Huche, punto di riferimento per la foniatria e la logopedia vocale in Europa, individua quattro MODALITA’ DI RESPIRAZIONE VITALE PRINCIPALI a seconda dei gruppi muscolari che vengono coinvolti in modo prevalente. Mi limito ad elencarli per poi approfondirli successivamente (quindi resta collegato se l’argomento ti interessa che poi lo approfondirò in un prossimo articolo!)

-respirazione toracica superiore                                     

-respirazione toracica inferiore

-respirazione addominale

-respirazione vertebrale

Dobbiamo poi aggiungere la possibilità che queste modalità vengano mixate in una respirazione mista.

Vorrei davvero rassicurare quelle persone che pensano che per stare bene devono “respirare sempre con l’addome, o ancora, di pancia”. Non funzioniamo così!

Talvolta respirare “di petto” utilizzando la muscolatura toracica può essere necessario per favorire un recupero fisico in un momento di agitazione, o mentre spieghiamo qualcosa in modo concitato.

Non possiamo respirare sempre “con la pancia” e aggiungo che farlo potrebbe addirittura peggiorare la situazione delle tue corde vocali.

Sentiamo cosa dice F.Le Huche a tal proposito:

“Bisogna ammettere che non c’è una buona maniera di respirare, ed una sola, ma ve ne sono molteplici, a seconda di ciò che si fa con la respirazione in un determinato momento….

…si deve abbandonare l’idea (frequente) che la respirazione addominale sia comunque la sola pertinente e che la respirazione toracica superiore sia semplicemente da proscrivere.”

(F. Le Huche . La Voce. Anatomia, fisiologia, patologia, terapia. Tomo1, pag 67)

 Respirazione naturale e respirazione fonatoria

“Dottoressa io non riesco proprio a respirare con il diaframma. Magari ci riesco durante gli esercizi ma poi mi dimentico, se non presto attenzione non ci riesco!”

Certo, è normale. La respirazione normalmente si realizza senza la nostra consapevolezza, poiché si tratta di un sistema automatico ed involontario. Può anche essere guidato consapevolmente, ovviamente per un tempo limitato.

Poi riprende a funzionare in automatico, seguendo la modalità che ha appreso in maniera più facile ed economica.

Dunque, se hai automatizzato una respirazione naturale di tipo toracico, poi consapevolmente attivi una respirazione di tipo addominale, non puoi aspettarti risultati immediati o in tempi brevi.

Automatizzare una nuova modalità richiede molto tempo, certamente parliamo di mesi durante i quali riuscirai ad esercitarti tutti i giorni almeno per mezz’ ora.

Questo poi non ti porterà alcun risultato se nel tuo corpo ci sono resistenze di tipo emotivo o problematiche posturali che ti riportano verso il tuo schema motorio abitudinario e collaudato.

Questo è il motivo per cui cerco di limitare al massimo, durante le mie sedute per il recupero della voce, il lavoro strettamente collegato alla respirazione.

È necessario, piuttosto, focalizzare l’attenzione sul lavoro sinergico tra respiro, postura e voce, durante il quale si agisce stimolando simultaneamente questi aspetti. Nessuno deve prevale sull’ altro.

Il rischio è quello di ottenere un risultato poco economico che porti poco rendimento con tanto sforzo. (e noi cerchiamo di ottenere il contrario…giusto?)

Altra cosa è utilizzare per un tempo limitato e per uno scopo ben definito, ad esempio utilizzare una respirazione addominale per facilitare l’utilizzo di appoggio e sostegno del diaframma nel momento in cui, ad esempio, sostengo uno sforzo vocale limitato.

Questo allora diventa un obiettivo ben formato e definito, quindi raggiungibile, non trovi?

A questo punto vorrei condividere delle riflessioni e delle domande che mi sono posta nel corso del tempo e che mi hanno aiutata a fare chiarezza sull’ argomento.

    (sì proprio così, mi faccio delle domande e cerco di trovare delle risposte

che poi mi aiutano a soddisfare meglio le richieste dei miei clienti!)

Queste risposte mi hanno aiutata ad ampliare i miei orizzonti conoscitivi riguardo il buon funzionamento di questo muscolo vitale, nel senso letterale del termine.

A proposito.

Prima di tutto è necessaria una premessa…

Il muscolo Diaframma, NON è un muscolo come gli altri, per un motivo molto semplice: al suo corretto funzionamento è legata la nostra vita stessa.

Le diverse funzioni del diaframma

Essendo il muscolo principale della respirazione, ci permette di vivere.

Dalla qualità del suo movimento dipende la qualità di diverse funzioni vitali, prima di tutte la corretta ossigenazione di tutto il nostro organismo, poi la postura, la digestione, la peristalsi intestinale, il buon funzionamento del sistema linfatico, ed infine la voce.

Basta osservare la sua posizione nel corpo per verificare il ruolo determinante che ha per tutti gli organi vitali:

separando l’addome dal torace, si posiziona come una lamina orizzontale che dona stabilità al corpo stesso.

È la base dei polmoni e contemporaneamente il tetto dello stomaco.

Vediamo insieme velocemente le sue molteplici funzioni.

Funzione di “pompa viscerale”

Effettua un movimento continuo di pompa sui visceri, dallo stomaco al fegato

alla milza, fino a stimolare, in normali condizioni di funzionamento,

una buona peristalsi intestinale.

 

Funzione posturale 

E’ innervato dal nervo frenico, proveniente dalla terza/quarta vertebra cervicale. Questo rende il suo funzionamento collegato alla buona funzionalità del tratto cervicale.

Nella sua porzione posteriore, è inserito mediante i cosiddetti “pilastri diaframmatici” nella regione lombare della nostra colonna.

Quindi alterazioni anatomiche o funzionali di questa sezione della colonna incideranno sulla funzione diaframmatica e viceversa.

È in stretto rapporto funzionale con il muscolo ileo psoas, che collega vertebre lombari, bacino e femore, muove il bacino in avanti, flessore del tronco e della gamba.

Funzione psicologica- emotiva

Non esistono studi scientifici in grado di dimostrare la stretta relazione tra l’attività del diaframma e le emozioni.

Ma è esperienza comune quella di “bloccare il respiro” sotto l’effetto di una forte emozione positiva o negativa.

Pensa ad esempio all’effetto fisico che ti provoca un’emozione forte come lo stupore, la meraviglia (pensa alla frase “…da far mancare il fiato” magari mentre contempliamo un panorama particolarmente bello) o ancora più frequentemente durante un’emozione negativa come la paura o la rabbia (espressioni del tipo, “mi si è bloccato il fiato in gola “o ancora “è stato come un pugno nello stomaco).

Sono tutte espressioni molto diffuse che testimoniano un’intima relazione tra diaframma ed emozioni.

Alexander Lowen, psicoanalista padre dell’analisi Bioenergetica descrive la personalità di ciascun individuo come un’unità funzionale tra mente e corpo.

Il respiro ed il movimento sono gli aspetti del corpo in cui possiamo intravedere gli aspetti, anche patologici, della personalità. Ecco cosa ci spiega nel suo celebre testo “La Voce del corpo”:

“La maggior parte delle persone respira poco. La loro respirazione è superficiale e tendono a trattenerla ogni volta che sono sotto stress, anche in situazioni di leggero stress…le persone tendono a limitare il respiro, con il risultato di aumentare il loro stato di tensione.

Come mai per così tante persone è difficile respirare in modo pieno e libero? La risposta è che la respirazione fa emergere le emozioni e le persone hanno paura di sentire. Hanno paura di sentire la loro tristezza, la loro rabbia, la loro paura”.

Ecco quindi come un blocco emotivo, che Lowen spiega trovarsi alla base di diverse problematiche psicologiche più profonde, risulta direttamente collegato nel corpo ad un blocco del diaframma, una limitazione del suo normale fluido movimento di contrazione e allungamento, una retrazione delle sue fibre muscolari.

Il blocco emozionale si struttura nel diaframma come una limitazione del respiro libero ed energizzante, di cui naturalmente dispongono i bambini e gli animali.

Tale blocco nasce da una serie di tensioni muscolari che si strutturano nel nostro diaframma e nei diversi gruppi muscolari coinvolti nella respirazione (addominali, intercostali, scaleni, sternocleidomastoidei e spinali).

Adesso è semplice comprendere perché NON è possibile cambiare modalità di respirazione (naturale o fonatoria) se non si liberano i muscoli coinvolti da uno stato di tensione e rigidità muscolare.

Indipendentemente dal motivo per cui tu stai cercando di migliorare la tua respirazione, il primo passo, comune a tutti coloro che cercano questo risultato (chi ha problematiche vocali, cantanti artisti, insegnanti, chi cerca il proprio benessere fisico ed emozionale) è quello di diminuire lo stato di tensione.

È per questo che ho pensato ad un programma di esercizi pratici di “Pilates vocale”, un modo per dare la possibilità a tutti di sperimentare i tanti benefici che possono derivare dal praticare degli esercizi semplici in cui si agisce in modo sinergico su postura, respirazione, voce ed emozioni.

Ho strutturato questo metodo di Allineamento Vocale (Metodo Avolio) per venire incontro in modo più efficace alle esigenze dei miei clienti e di tutti i professionisti della voce che intendono liberarsi realmente e profondamente dalle tensioni muscolari, creando i presupposti di base per migliorare poi i movimenti di diaframma e respiro.

Concludo riportando questa riflessione del dott. Raggi, fisioterapista, osteopata ideatore del metodo Raggi:

“Parlando del diaframma come mantice responsabile della quantità di aria per far “vibrare” le corde vocali, vorrei ricordare una delle cose più elementari, ma che può indurre facilmente in banali errori.

Si pensa che l’allenamento principale e più idoneo (…) sia quello di riempire molto il torace e di far scendere (abbassare) il diaframma quanto più possibile; ma questo è vero solo in parte, ed una scorretta interpretazione può addirittura produrre risultati opposti.” (estratto da “La voce del cantante” a cura di F. Fussi, volume quinto. Il diaframma tra postura e canto, contributo di D. Raggi)

Sarei felice di sapere cosa pensi di questa prima parte del’articolo! Lasciami pure un commento o scrivimi pure in privato se preferisci!

P.S Sei un logopedista? Iscriviti al prossimo corso Voce Integra.

Trovi tutte le info qui

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https://federicavolio.it/voce-integra-corsi/

P.P.S Sei un professionista della voce? Hai bisogno di una consulenza?

Guarda il percorso di Pilates Vocale, lavoriamo insieme per un mese in un percorso interamente online!

Trovi maggiori info qui

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Federica Avolio

logopedista specializzata in riabilitazione della voce.

Ideatrice del progetto formativo Voce Integra

autrice dell’ebook Intelligenza Vocale

Ideatrice del Metodo Avolio, allineamento voce, postura respiro ed emozioni con il Pilates Vocale.

 

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