{"id":1731,"date":"2026-09-24T19:14:45","date_gmt":"2026-09-24T19:14:45","guid":{"rendered":"https:\/\/travelthruyou.com\/?page_id=1731"},"modified":"2026-10-04T10:10:45","modified_gmt":"2026-10-04T10:10:45","slug":"respiration","status":"publish","type":"page","link":"https:\/\/travelthruyou.com\/en\/respiration\/","title":{"rendered":"Respiration"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"1731\" class=\"elementor elementor-1731\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9f3bd6 e-flex e-con-boxed e-con e-parent\" data-id=\"b9f3bd6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d5b58ab elementor-widget elementor-widget-html\" data-id=\"d5b58ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div style=\"font-family: sans-serif; display:flex; flex-direction:column; align-items:center; padding:24px; background:rgba(168,197,176,0.35); border-radius:16px; max-width:420px; margin:0 auto; box-sizing:border-box;\">\r\n\r\n  <p style=\"font-family:Georgia, 'Times New Roman', serif; font-size:19px; margin:0 0 6px; color:#2c2c2a;\">Respiration guid\u00e9e<\/p>\r\n\r\n  <p style=\"font-size:14px; margin:0 0 10px; color:#5f6f64; line-height:1.4; text-align:center;\">Choisis une respiration selon ce dont tu as besoin: te calmer, te concentrer ou te r\u00e9veiller.<\/p>\r\n\r\n  <p style=\"font-size:13px; margin:0 0 16px; color:#2c2c2a; line-height:1.45; text-align:center; max-width:360px;\">Le principe est simple: une expiration plus longue que l'inspiration calme le corps, une inspiration rapide et puissante l'active. Entra\u00eene-toi d'abord au calme: une respiration jamais pratiqu\u00e9e au repos fonctionne mal sous pression.<\/p>\r\n\r\n  <div id=\"tech-group\" style=\"display:flex; flex-wrap:wrap; justify-content:center; gap:6px; margin-bottom:14px;\"><\/div>\r\n\r\n  <div style=\"width:100%; box-sizing:border-box; background:rgba(255,255,255,0.6); border-radius:12px; padding:12px 14px; margin-bottom:14px; font-size:13px; color:#2c2c2a; line-height:1.45; text-align:left;\">\r\n    <div id=\"info-name\" style=\"font-weight:600; font-size:15px; color:#0F6E56; margin-bottom:4px;\"><\/div>\r\n    <div id=\"info-desc\"><\/div>\r\n    <div style=\"margin-top:4px;\"><span style=\"color:#5f6f64;\">Quand:<\/span> <span id=\"info-when\"><\/span><\/div>\r\n    <div id=\"info-tip\" style=\"margin-top:4px; color:#5f6f64; font-style:italic;\"><\/div>\r\n\r\n    <details id=\"info-more\" style=\"margin-top:10px; padding-top:8px; border-top:1px solid rgba(15,110,86,0.18);\">\r\n      <summary style=\"cursor:pointer; font-weight:600; color:#0F6E56; font-size:13px; outline-offset:2px;\">Pourquoi et comment la pratiquer<\/summary>\r\n      <div id=\"info-more-body\" style=\"margin-top:6px;\"><\/div>\r\n    <\/details>\r\n  <\/div>\r\n\r\n  <div id=\"dur-group\" style=\"display:flex; flex-wrap:wrap; justify-content:center; gap:6px; margin-bottom:12px;\"><\/div>\r\n\r\n  <div style=\"position:relative; width:260px; height:260px; display:flex; align-items:center; justify-content:center;\">\r\n    <div id=\"ring1\" style=\"position:absolute; width:200px; height:200px; border-radius:50%; background:#E1F5EE; opacity:0.5; transition: transform 1s ease-in-out;\"><\/div>\r\n    <div id=\"ring2\" style=\"position:absolute; width:150px; height:150px; border-radius:50%; background:#9FE1CB; opacity:0.6; transition: transform 1s ease-in-out;\"><\/div>\r\n    <div id=\"circle\" style=\"position:absolute; width:100px; height:100px; border-radius:50%; background:#5DCAA5; transition: transform 1s ease-in-out;\"><\/div>\r\n    <div style=\"position:relative; text-align:center;\">\r\n      <div id=\"phase-label\" style=\"font-size:17px; font-weight:500; color:#2C2C2A;\">Pr\u00eat<\/div>\r\n      <div id=\"phase-count\" style=\"font-size:26px; font-weight:600; color:#0F6E56; margin-top:2px;\">--<\/div>\r\n    <\/div>\r\n  <\/div>\r\n\r\n  <div id=\"phase-hint\" style=\"margin-top:8px; min-height:38px; font-size:14px; color:#5f6f64; text-align:center; max-width:300px; line-height:1.35;\"><\/div>\r\n\r\n  <div style=\"display:flex; gap:10px; align-items:center; margin-top:12px;\">\r\n    <button id=\"btn-restart\" type=\"button\" title=\"Recommencer\" style=\"width:38px; height:38px; border-radius:50%; padding:0; border:1px solid #ccc; background:#fff; cursor:pointer; display:flex; align-items:center; justify-content:center; font-size:16px;\">&#8635;<\/button>\r\n    <button id=\"btn-toggle\" type=\"button\" style=\"min-width:120px; padding:10px 18px; border-radius:20px; border:1px solid #5DCAA5; background:#5DCAA5; color:#fff; font-size:14px; cursor:pointer;\">D\u00e9marrer<\/button>\r\n    <button id=\"btn-sound\" type=\"button\" title=\"Activer\/couper le son\" style=\"width:38px; height:38px; border-radius:50%; padding:0; border:1px solid #ccc; background:#fff; cursor:pointer; display:flex; align-items:center; justify-content:center; font-size:16px;\">&#128266;<\/button>\r\n  <\/div>\r\n\r\n  <div id=\"progress\" style=\"margin-top:14px; font-size:13px; color:#777;\"><\/div>\r\n  <div id=\"session-msg\" style=\"margin-top:4px; font-size:13px; color:#0F6E56; font-weight:600; min-height:18px; text-align:center; max-width:320px;\"><\/div>\r\n\r\n  <p style=\"margin:12px 0 0; font-size:12px; color:#777; text-align:center; line-height:1.4;\">Si ta t\u00eate tourne, si tu ressens des picotements ou un malaise, arr\u00eate et reprends une respiration normale.<\/p>\r\n<\/div>\r\n\r\n<script>\r\n(function(){\r\n  \/\/ Chaque phase: label (dans le cercle), hint (sous le cercle), dur (secondes),\r\n  \/\/ scale (taille du cercle, null = ne bouge pas), sound (in, in2, out, tick, puff ou null), fast (animation rapide)\r\n  \/\/ why \/ how \/ variant: textes affich\u00e9s dans \"Pourquoi et comment la pratiquer\"\r\n  var T = {\r\n    abdo: {\r\n      short: \"Abdominale\", name: \"Respiration abdominale\",\r\n      desc: \"Apaiser et prendre conscience de ton souffle. La base de toutes les autres respirations.\",\r\n      when: \"chaque jour, avant la visualisation.\",\r\n      tip: \"Une main sur le ventre: il se gonfle quand tu inspires, il rentre quand tu expires.\",\r\n      why: \"On respire souvent par le haut de la poitrine, surtout sous stress. Respirer avec le ventre mobilise le diaphragme, masse les organes et envoie au corps un signal de s\u00e9curit\u00e9.\",\r\n      how: {\r\n        intro: \"Assis le dos droit, ou allong\u00e9. Une main sur la poitrine, une main sur le ventre.\",\r\n        steps: [\r\n          \"Le haut: inspire lentement en sentant ta poitrine se soulever. Constate que ton ventre bouge peu.\",\r\n          \"Le bas: la poitrine immobile, inspire en laissant ton ventre se gonfler vers l'avant sous ta main, puis expire en le laissant rentrer doucement.\",\r\n          \"Le tout: encha\u00eene les deux, d'abord le ventre puis la poitrine, dans l'ordre qui te para\u00eet le plus confortable. Fais plusieurs cycles lents, avec une petite pause apr\u00e8s chaque expiration.\"\r\n        ]\r\n      },\r\n      variant: { title: \"Variante chaleur\", text: \"Pose la main sur le haut du ventre, sous le sternum, et imagine qu'\u00e0 chaque expiration une chaleur douce se diffuse dans tout ton abdomen. Tr\u00e8s utile quand l'anxi\u00e9t\u00e9 monte.\" },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Par le nez, gonfle le ventre\", dur:4, scale:1.5, sound:\"in\"},\r\n        {label:\"Expire\", hint:\"Laisse le ventre rentrer doucement\", dur:5, scale:1, sound:\"out\"},\r\n        {label:\"Pause\", hint:\"Poumons vides, d\u00e9tends-toi\", dur:2, scale:null, sound:null}\r\n      ],\r\n      options: [{type:\"min\", n:3}, {type:\"min\", n:5}], def: 1\r\n    },\r\n    coherence: {\r\n      short: \"5-5\", name: \"Respiration 5-5 (coh\u00e9rence cardiaque)\",\r\n      desc: \"R\u00e9guler le stress sur la dur\u00e9e, pas seulement au moment o\u00f9 tu la fais.\",\r\n      when: \"chaque jour, id\u00e9alement 3 fois (matin, midi, fin d'apr\u00e8s-midi).\",\r\n      tip: \"Inspire par le nez, sans pause entre les deux temps.\",\r\n      why: \"Respirer au rythme d'environ 6 respirations par minute synchronise ta respiration et ton rythme cardiaque. Pratiqu\u00e9e r\u00e9guli\u00e8rement, elle t'aide \u00e0 mieux r\u00e9guler le stress au quotidien, pas seulement au moment o\u00f9 tu la fais.\",\r\n      how: {\r\n        intro: \"Inspire par le nez pendant 5 secondes, expire pendant 5 secondes, sans pause. Continue 5 minutes.\",\r\n        outro: \"L'id\u00e9al est de la pratiquer 3 fois par jour, par exemple le matin, avant le repas de midi et en fin d'apr\u00e8s-midi.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Par le nez\", dur:5, scale:1.5, sound:\"in\"},\r\n        {label:\"Expire\", hint:\"Doucement\", dur:5, scale:1, sound:\"out\"}\r\n      ],\r\n      options: [{type:\"min\", n:3}, {type:\"min\", n:5}, {type:\"min\", n:10}], def: 1\r\n    },\r\n    longue: {\r\n      short: \"Expiration longue\", name: \"Respiration \u00e0 expiration longue\",\r\n      desc: \"Faire redescendre l'anxi\u00e9t\u00e9 rapidement. Allonger l'expiration active le syst\u00e8me du repos.\",\r\n      when: \"quand le stress monte, avant de dormir.\",\r\n      tip: \"Expire comme si tu soufflais doucement dans une paille.\",\r\n      why: \"Allonger l'expiration active le syst\u00e8me nerveux parasympathique, celui du repos et de la r\u00e9cup\u00e9ration. C'est la fa\u00e7on la plus directe de faire redescendre ton c\u0153ur et tes tensions.\",\r\n      how: {\r\n        intro: \"Inspire par le nez sur 4 secondes, expire lentement par la bouche sur 6 \u00e0 8 secondes, comme pour souffler doucement dans une paille. 2 \u00e0 5 minutes.\",\r\n        outro: \"Si c'est difficile, commence par 3 secondes d'inspiration et 5 secondes d'expiration, \u00e0 ton propre rythme.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Par le nez\", dur:4, scale:1.5, sound:\"in\"},\r\n        {label:\"Expire\", hint:\"Lentement par la bouche, comme dans une paille\", dur:8, scale:1, sound:\"out\"}\r\n      ],\r\n      options: [{type:\"min\", n:2}, {type:\"min\", n:5}], def: 1\r\n    },\r\n    soupir: {\r\n      short: \"Double soupir\", name: \"Le double soupir\",\r\n      desc: \"Calmer en quelques secondes. C'est le soupir que le corps fait naturellement quand il se d\u00e9tend.\",\r\n      when: \"pic de stress, juste avant une situation difficile.\",\r\n      tip: \"1 \u00e0 3 cycles pour un effet imm\u00e9diat, 5 minutes par jour pour un effet durable.\",\r\n      why: \"C'est le soupir que le corps fait naturellement apr\u00e8s avoir pleur\u00e9 ou quand il se d\u00e9tend. Il vide efficacement l'air accumul\u00e9 et calme en quelques secondes. Une \u00e9tude de l'universit\u00e9 de Stanford (2023) a montr\u00e9 que 5 minutes par jour de cette respiration am\u00e9lioraient l'humeur et r\u00e9duisaient l'\u00e9tat d'alerte du corps.\",\r\n      how: {\r\n        steps: [\r\n          \"Inspire par le nez, profond\u00e9ment.\",\r\n          \"Sans expirer, prends une seconde petite inspiration par le nez pour remplir compl\u00e8tement tes poumons.\",\r\n          \"Expire tr\u00e8s lentement et enti\u00e8rement par la bouche.\"\r\n        ],\r\n        outro: \"Un \u00e0 trois cycles suffisent pour un effet imm\u00e9diat. Pour un effet sur la dur\u00e9e: 5 minutes par jour.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Profond\u00e9ment, par le nez\", dur:3, scale:1.35, sound:\"in\"},\r\n        {label:\"Encore\", hint:\"Une petite inspiration en plus pour remplir les poumons\", dur:1, scale:1.5, sound:\"in2\"},\r\n        {label:\"Expire\", hint:\"Tr\u00e8s lentement et enti\u00e8rement, par la bouche\", dur:7, scale:1, sound:\"out\"}\r\n      ],\r\n      options: [{type:\"cyc\", n:1}, {type:\"cyc\", n:3}, {type:\"min\", n:5}], def: 1\r\n    },\r\n    carree: {\r\n      short: \"Carr\u00e9e\", name: \"Respiration carr\u00e9e\",\r\n      desc: \"Te concentrer et stabiliser ton esprit. Elle calme sans endormir.\",\r\n      when: \"avant une t\u00e2che exigeante, pendant une attente.\",\r\n      tip: \"Imagine que tu dessines les quatre c\u00f4t\u00e9s d'un carr\u00e9.\",\r\n      why: \"Les quatre temps \u00e9gaux t'obligent \u00e0 compter et \u00e0 rester attentif, ce qui occupe ton esprit et coupe les ruminations. Elle calme sans endormir: id\u00e9ale pour te concentrer.\",\r\n      how: {\r\n        intro: \"Inspire sur 4 secondes, garde l'air 4 secondes, expire sur 4 secondes, reste poumons vides 4 secondes. Tu peux imaginer que tu dessines les quatre c\u00f4t\u00e9s d'un carr\u00e9. 2 \u00e0 4 minutes.\",\r\n        outro: \"Si les pauses sont inconfortables, raccourcis-les.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Premier c\u00f4t\u00e9 du carr\u00e9\", dur:4, scale:1.5, sound:\"in\"},\r\n        {label:\"Retiens\", hint:\"Poumons pleins\", dur:4, scale:null, sound:\"tick\"},\r\n        {label:\"Expire\", hint:\"Troisi\u00e8me c\u00f4t\u00e9\", dur:4, scale:1, sound:\"out\"},\r\n        {label:\"Retiens\", hint:\"Poumons vides\", dur:4, scale:null, sound:\"tick\"}\r\n      ],\r\n      options: [{type:\"min\", n:2}, {type:\"min\", n:4}], def: 0\r\n    },\r\n    guide: {\r\n      short: \"Souffle guid\u00e9\", name: \"Le souffle guid\u00e9\",\r\n      desc: \"Relaxation profonde et d\u00e9connexion, en associant le souffle \u00e0 des images.\",\r\n      when: \"r\u00e9cup\u00e9ration, en soir\u00e9e.\",\r\n      tip: \"Allong\u00e9 ou assis, les yeux ferm\u00e9s. Laisse-toi guider par les phrases.\",\r\n      why: \"Associer la respiration \u00e0 une image mentale approfondit la d\u00e9tente et pr\u00e9pare au travail de visualisation.\",\r\n      how: {\r\n        intro: \"Allong\u00e9 ou assis, yeux ferm\u00e9s.\",\r\n        steps: [\r\n          \"Observe d'abord ta respiration sans la changer. Laisse-toi bercer par son rythme, comme une barque qui se balance doucement.\",\r\n          \"Porte ton attention sur l'air frais qui entre par le nez, et l'air plus ti\u00e8de qui ressort.\",\r\n          \"Imagine le chemin de l'air: il descend dans ta gorge, se r\u00e9partit dans tes poumons, nourrit tout ton corps. \u00c0 chaque expiration, les tensions s'en vont avec lui.\",\r\n          \"Tu peux te r\u00e9p\u00e9ter int\u00e9rieurement: \u00ab Je respire calme et bien. \u00bb\"\r\n        ],\r\n        outro: \"Pour sortir de l'exercice: respire plus amplement, bouge doucement les mains et les pieds, \u00e9tire-toi, puis ouvre les yeux.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"\", dur:4, scale:1.4, sound:\"in\"},\r\n        {label:\"Expire\", hint:\"\", dur:6, scale:1, sound:\"out\"}\r\n      ],\r\n      guide: [\r\n        \"Observe ta respiration, sans chercher \u00e0 la changer.\",\r\n        \"Laisse-toi bercer, comme une barque qui se balance doucement.\",\r\n        \"Sens l'air frais qui entre par le nez.\",\r\n        \"Et l'air plus ti\u00e8de qui ressort.\",\r\n        \"Imagine l'air qui descend et se r\u00e9partit dans tes poumons.\",\r\n        \"\u00c0 chaque expiration, les tensions s'en vont avec lui.\",\r\n        \"R\u00e9p\u00e8te-toi int\u00e9rieurement: je respire calme et bien.\"\r\n      ],\r\n      endMsg: \"Pour sortir: respire plus amplement, bouge les mains et les pieds, \u00e9tire-toi, puis ouvre les yeux.\",\r\n      options: [{type:\"min\", n:5}, {type:\"min\", n:10}], def: 0\r\n    },\r\n    complete: {\r\n      short: \"Compl\u00e8te\", name: \"Respiration compl\u00e8te en 4 temps\",\r\n      desc: \"Vivifier et faire le plein d'air. Inspir\u00e9e du yoga, elle utilise toute la capacit\u00e9 des poumons.\",\r\n      when: \"le matin, pour reprendre apr\u00e8s un temps calme.\",\r\n      tip: \"Pars poumons vides. Arr\u00eate si la t\u00eate tourne.\",\r\n      why: \"Inspir\u00e9e du yoga, elle utilise toute la capacit\u00e9 de tes poumons et masse les organes. Elle donne une sensation de bien-\u00eatre et de vitalit\u00e9. Elle demande un peu d'entra\u00eenement.\",\r\n      how: {\r\n        intro: \"Pars poumons vides.\",\r\n        steps: [\r\n          \"Inspire en gonflant la poitrine au maximum, le ventre rentr\u00e9.\",\r\n          \"Sans expirer, continue \u00e0 inspirer en gonflant le ventre, la poitrine restant pleine.\",\r\n          \"Expire d'abord le haut, la poitrine, en gardant le ventre gonfl\u00e9.\",\r\n          \"Vide enfin compl\u00e8tement le ventre.\"\r\n        ],\r\n        outro: \"3 \u00e0 5 cycles, lentement.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Gonfle la poitrine, ventre rentr\u00e9\", dur:3, scale:1.25, sound:\"in\"},\r\n        {label:\"Inspire\", hint:\"Gonfle maintenant le ventre, poitrine pleine\", dur:3, scale:1.5, sound:\"in2\"},\r\n        {label:\"Expire\", hint:\"Vide la poitrine, ventre encore gonfl\u00e9\", dur:3, scale:1.25, sound:\"out\"},\r\n        {label:\"Expire\", hint:\"Vide compl\u00e8tement le ventre\", dur:3, scale:1, sound:\"out\"}\r\n      ],\r\n      options: [{type:\"cyc\", n:3}, {type:\"cyc\", n:5}], def: 0\r\n    },\r\n    liberatrice: {\r\n      short: \"Lib\u00e9ratrice\", name: \"Respiration lib\u00e9ratrice\",\r\n      desc: \"\u00c9vacuer d'un coup une tension, une frustration ou une erreur, et passer \u00e0 la suite.\",\r\n      when: \"apr\u00e8s une contrari\u00e9t\u00e9 ou une erreur.\",\r\n      tip: \"Laisse sortir un son franc (un \u00ab ha \u00bb). Imagine que la tension sort avec l'air.\",\r\n      why: \"Certaines tensions ont besoin de sortir physiquement. Expirer avec force et avec un son permet de rel\u00e2cher d'un coup une contrari\u00e9t\u00e9, une frustration ou une erreur, et de passer \u00e0 la suite. Elle se fait en quelques secondes, m\u00eame pendant une activit\u00e9.\",\r\n      how: {\r\n        steps: [\r\n          \"Inspire fortement par le nez.\",\r\n          \"Garde l'air un court instant.\",\r\n          \"Expire d'un coup par la bouche, en laissant sortir un son (un \u00ab ha \u00bb franc, un souffle bruyant). Plus le son est libre, plus l'effet est net.\"\r\n        ],\r\n        outro: \"Tu peux imaginer que la tension ou le souci sort avec l'air. 2 \u00e0 3 fois.\"\r\n      },\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Fortement, par le nez\", dur:2, scale:1.5, sound:\"in\"},\r\n        {label:\"Retiens\", hint:\"Un court instant\", dur:1, scale:null, sound:\"tick\"},\r\n        {label:\"Souffle !\", hint:\"D'un coup par la bouche, avec un son\", dur:1, scale:1, sound:\"out\", fast:true},\r\n        {label:\"Pause\", hint:\"Respire normalement\", dur:4, scale:null, sound:null}\r\n      ],\r\n      options: [{type:\"cyc\", n:2}, {type:\"cyc\", n:3}], def: 1\r\n    },\r\n    activation: {\r\n      short: \"Activation\", name: \"Respiration d'activation\",\r\n      desc: \"Te r\u00e9veiller et monter en \u00e9nergie quand tu te sens \u00e9teint.\",\r\n      when: \"juste avant l'effort.\",\r\n      tip: \"Pas quand tu es d\u00e9j\u00e0 stress\u00e9: c'est la seule respiration qui active au lieu d'apaiser.\",\r\n      why: \"Parfois, le probl\u00e8me n'est pas trop de stress mais pas assez d'\u00e9nergie: tu te sens \u00e9teint, mou, pas pr\u00eat. Des inspirations rapides et puissantes augmentent la vigilance et pr\u00e9parent ton corps \u00e0 l'effort.\",\r\n      how: {\r\n        intro: \"Trois inspirations rapides et puissantes par le nez, puis une grande expiration franche par la bouche. 2 \u00e0 3 cycles maximum, juste avant l'effort.\"\r\n      },\r\n      caution: \"C'est la seule respiration qui active au lieu d'apaiser: ne l'utilise pas quand tu es d\u00e9j\u00e0 stress\u00e9.\",\r\n      phases: [\r\n        {label:\"Inspire\", hint:\"Rapide et puissante, par le nez\", dur:1, scale:1.2, sound:\"puff\"},\r\n        {label:\"Inspire\", hint:\"Encore\", dur:1, scale:1.35, sound:\"puff\"},\r\n        {label:\"Inspire\", hint:\"Encore\", dur:1, scale:1.5, sound:\"puff\"},\r\n        {label:\"Expire\", hint:\"Grande expiration franche par la bouche\", dur:2, scale:1, sound:\"out\"},\r\n        {label:\"Pause\", hint:\"Respire normalement\", dur:3, scale:null, sound:null}\r\n      ],\r\n      options: [{type:\"cyc\", n:2}, {type:\"cyc\", n:3}], def: 0\r\n    }\r\n  };\r\n  var order = [\"abdo\",\"coherence\",\"longue\",\"soupir\",\"carree\",\"guide\",\"complete\",\"liberatrice\",\"activation\"];\r\n\r\n  var current = \"coherence\";\r\n  var opt = null;\r\n  var running = false;\r\n  var finished = false;\r\n  var phaseIndex = 0;\r\n  var secondsLeft = 0;\r\n  var elapsedSeconds = 0;\r\n  var cycles = 0;\r\n  var timer = null;\r\n  var soundOn = true;\r\n  var audioCtx = null;\r\n\r\n  var circle = document.getElementById(\"circle\");\r\n  var ring1 = document.getElementById(\"ring1\");\r\n  var ring2 = document.getElementById(\"ring2\");\r\n  var label = document.getElementById(\"phase-label\");\r\n  var count = document.getElementById(\"phase-count\");\r\n  var hint = document.getElementById(\"phase-hint\");\r\n  var toggleBtn = document.getElementById(\"btn-toggle\");\r\n  var restartBtn = document.getElementById(\"btn-restart\");\r\n  var soundBtn = document.getElementById(\"btn-sound\");\r\n  var progress = document.getElementById(\"progress\");\r\n  var sessionMsg = document.getElementById(\"session-msg\");\r\n  var techGroup = document.getElementById(\"tech-group\");\r\n  var durGroup = document.getElementById(\"dur-group\");\r\n  var moreBody = document.getElementById(\"info-more-body\");\r\n\r\n  \/\/ ---------- Son ----------\r\n  function getCtx(){\r\n    if(!audioCtx) audioCtx = new (window.AudioContext || window.webkitAudioContext)();\r\n    if(audioCtx.state === \"suspended\") audioCtx.resume();\r\n    return audioCtx;\r\n  }\r\n\r\n  function playBowl(freq){\r\n    if(!soundOn) return;\r\n    try{\r\n      var ctx = getCtx();\r\n      var now = ctx.currentTime;\r\n      [freq, freq * 1.003, freq * 2.0].forEach(function(f, i){\r\n        var osc = ctx.createOscillator();\r\n        var gain = ctx.createGain();\r\n        osc.frequency.value = f;\r\n        osc.type = \"sine\";\r\n        var peak = i === 0 ? 0.14 : (i === 1 ? 0.10 : 0.03);\r\n        gain.gain.setValueAtTime(0.0001, now);\r\n        gain.gain.exponentialRampToValueAtTime(peak, now + 0.06);\r\n        gain.gain.exponentialRampToValueAtTime(0.0001, now + 2.4);\r\n        osc.connect(gain).connect(ctx.destination);\r\n        osc.start(now);\r\n        osc.stop(now + 2.4);\r\n      });\r\n    }catch(e){}\r\n  }\r\n\r\n  function playTick(freq, len){\r\n    if(!soundOn) return;\r\n    try{\r\n      var ctx = getCtx();\r\n      var now = ctx.currentTime;\r\n      var osc = ctx.createOscillator();\r\n      var gain = ctx.createGain();\r\n      osc.frequency.value = freq;\r\n      osc.type = \"sine\";\r\n      gain.gain.setValueAtTime(0.0001, now);\r\n      gain.gain.exponentialRampToValueAtTime(0.22, now + 0.015);\r\n      gain.gain.exponentialRampToValueAtTime(0.0001, now + len);\r\n      osc.connect(gain).connect(ctx.destination);\r\n      osc.start(now);\r\n      osc.stop(now + len);\r\n    }catch(e){}\r\n  }\r\n\r\n  function playSound(type){\r\n    if(type === \"in\") playBowl(392);\r\n    else if(type === \"in2\") playBowl(440);\r\n    else if(type === \"out\") playBowl(261.6);\r\n    else if(type === \"tick\") playTick(130, 0.18);\r\n    else if(type === \"puff\") playTick(330, 0.25);\r\n  }\r\n\r\n  \/\/ ---------- Affichage ----------\r\n  var pillStyle = \"font-size:12px; padding:6px 14px; border-radius:16px; border:1px solid #ccc; background:#fff; cursor:pointer; color:#2C2C2A;\";\r\n\r\n  function optLabel(o){\r\n    if(o.type === \"min\") return o.n + \" min\";\r\n    return o.n + (o.n > 1 ? \" cycles\" : \" cycle\");\r\n  }\r\n\r\n  function fmt(s){\r\n    var m = Math.floor(s \/ 60), r = s % 60;\r\n    return m + \":\" + (r < 10 ? \"0\" : \"\") + r;\r\n  }\r\n\r\n  function styleActive(group, isActive){\r\n    Array.prototype.forEach.call(group.children, function(el){\r\n      var a = isActive(el);\r\n      el.style.borderColor = a ? \"#5DCAA5\" : \"#ccc\";\r\n      el.style.color = a ? \"#0F6E56\" : \"#2C2C2A\";\r\n      el.style.background = a ? \"#E1F5EE\" : \"#fff\";\r\n    });\r\n  }\r\n\r\n  function refreshActive(){\r\n    styleActive(techGroup, function(el){ return el.getAttribute(\"data-k\") === current; });\r\n    styleActive(durGroup, function(el){ return el._opt === opt; });\r\n  }\r\n\r\n  function renderTechButtons(){\r\n    order.forEach(function(k){\r\n      var b = document.createElement(\"button\");\r\n      b.type = \"button\";\r\n      b.textContent = T[k].short;\r\n      b.setAttribute(\"style\", pillStyle + \" font-size:13px; padding:7px 13px;\");\r\n      b.setAttribute(\"data-k\", k);\r\n      b.addEventListener(\"click\", function(){ selectTech(k); });\r\n      techGroup.appendChild(b);\r\n    });\r\n  }\r\n\r\n  function renderDurButtons(){\r\n    durGroup.innerHTML = \"\";\r\n    T[current].options.forEach(function(o){\r\n      var b = document.createElement(\"button\");\r\n      b.type = \"button\";\r\n      b.textContent = optLabel(o);\r\n      b.setAttribute(\"style\", pillStyle);\r\n      b._opt = o;\r\n      b.addEventListener(\"click\", function(){ opt = o; refreshActive(); resetAll(); });\r\n      durGroup.appendChild(b);\r\n    });\r\n  }\r\n\r\n  \/\/ Bloc \"Pourquoi et comment la pratiquer\"\r\n  function renderMore(t){\r\n    moreBody.innerHTML = \"\";\r\n    var first = true;\r\n    function heading(txt){\r\n      var d = document.createElement(\"div\");\r\n      d.style.cssText = \"font-weight:600; color:#2c2c2a; margin-top:\" + (first ? \"2px\" : \"10px\") + \";\";\r\n      d.textContent = txt;\r\n      moreBody.appendChild(d);\r\n      first = false;\r\n    }\r\n    function para(txt, extra){\r\n      var p = document.createElement(\"p\");\r\n      p.style.cssText = \"margin:3px 0 0; font-size:13px; line-height:1.5; color:#2c2c2a;\" + (extra || \"\");\r\n      p.textContent = txt;\r\n      moreBody.appendChild(p);\r\n    }\r\n    heading(\"Pourquoi\");\r\n    para(t.why);\r\n    heading(\"Comment\");\r\n    if(t.how.intro) para(t.how.intro);\r\n    if(t.how.steps){\r\n      var ol = document.createElement(\"ol\");\r\n      ol.style.cssText = \"margin:4px 0 0; padding-left:20px; font-size:13px; line-height:1.5; color:#2c2c2a;\";\r\n      t.how.steps.forEach(function(s){\r\n        var li = document.createElement(\"li\");\r\n        li.style.cssText = \"margin:3px 0 0;\";\r\n        li.textContent = s;\r\n        ol.appendChild(li);\r\n      });\r\n      moreBody.appendChild(ol);\r\n    }\r\n    if(t.how.outro) para(t.how.outro);\r\n    if(t.variant){\r\n      heading(t.variant.title);\r\n      para(t.variant.text);\r\n    }\r\n    if(t.caution) para(t.caution, \" margin-top:8px; color:#8a4b2a; font-weight:600;\");\r\n  }\r\n\r\n  function selectTech(k){\r\n    current = k;\r\n    var t = T[k];\r\n    opt = t.options[t.def];\r\n    document.getElementById(\"info-name\").textContent = t.name;\r\n    document.getElementById(\"info-desc\").textContent = t.desc;\r\n    document.getElementById(\"info-when\").textContent = t.when;\r\n    document.getElementById(\"info-tip\").textContent = t.tip;\r\n    renderMore(t);\r\n    renderDurButtons();\r\n    refreshActive();\r\n    resetAll();\r\n  }\r\n\r\n  function updateProgress(){\r\n    if(opt.type === \"min\"){\r\n      progress.textContent = fmt(Math.min(elapsedSeconds, opt.n * 60)) + \" sur \" + fmt(opt.n * 60) + \", \" + cycles + (cycles > 1 ? \" cycles\" : \" cycle\");\r\n    } else {\r\n      progress.textContent = cycles + \" \/ \" + opt.n + (opt.n > 1 ? \" cycles\" : \" cycle\");\r\n    }\r\n  }\r\n\r\n  function updateHint(){\r\n    var t = T[current];\r\n    if(t.guide && (running || elapsedSeconds > 0)){\r\n      var total = opt.n * 60;\r\n      var idx = Math.min(t.guide.length - 1, Math.floor(elapsedSeconds \/ (total \/ t.guide.length)));\r\n      hint.textContent = t.guide[idx];\r\n    } else {\r\n      hint.textContent = t.phases[phaseIndex].hint || \"\";\r\n    }\r\n  }\r\n\r\n  \/\/ ---------- Animation ----------\r\n  function applyScale(s){\r\n    circle.style.transform = \"scale(\" + s + \")\";\r\n    ring1.style.transform = \"scale(\" + (s * 0.94) + \")\";\r\n    ring2.style.transform = \"scale(\" + (s * 0.97) + \")\";\r\n  }\r\n\r\n  function setTransition(d){\r\n    [circle, ring1, ring2].forEach(function(el){ el.style.transition = \"transform \" + d + \"s ease-in-out\"; });\r\n  }\r\n\r\n  function animateTo(p, secs){\r\n    if(p.scale === null || p.scale === undefined) return;\r\n    setTransition(p.fast ? 0.4 : secs);\r\n    applyScale(p.scale);\r\n  }\r\n\r\n  function freeze(){\r\n    [circle, ring1, ring2].forEach(function(el){\r\n      var cs = window.getComputedStyle(el).transform;\r\n      el.style.transition = \"none\";\r\n      el.style.transform = (cs === \"none\") ? \"\" : cs;\r\n    });\r\n  }\r\n\r\n  \/\/ ---------- S\u00e9ance ----------\r\n  function startPhase(){\r\n    var p = T[current].phases[phaseIndex];\r\n    secondsLeft = p.dur;\r\n    label.textContent = p.label;\r\n    count.textContent = secondsLeft;\r\n    updateHint();\r\n    animateTo(p, p.dur);\r\n    playSound(p.sound);\r\n  }\r\n\r\n  function isDone(){\r\n    if(opt.type === \"cyc\") return cycles >= opt.n;\r\n    return elapsedSeconds >= opt.n * 60;\r\n  }\r\n\r\n  function tick(){\r\n    secondsLeft -= 1;\r\n    elapsedSeconds += 1;\r\n    var t = T[current];\r\n    var p = t.phases[phaseIndex];\r\n\r\n    if(secondsLeft <= 0){\r\n      phaseIndex += 1;\r\n      if(phaseIndex >= t.phases.length){\r\n        phaseIndex = 0;\r\n        cycles += 1;\r\n        if(isDone()){\r\n          updateProgress();\r\n          endSession();\r\n          return;\r\n        }\r\n      }\r\n      startPhase();\r\n    } else {\r\n      count.textContent = secondsLeft;\r\n      if(p.sound === \"tick\") playSound(\"tick\");\r\n      if(t.guide) updateHint();\r\n    }\r\n    updateProgress();\r\n  }\r\n\r\n  function endSession(){\r\n    clearInterval(timer);\r\n    running = false;\r\n    finished = true;\r\n    label.textContent = \"Termin\u00e9\";\r\n    count.textContent = String.fromCharCode(10003);\r\n    hint.textContent = \"\";\r\n    sessionMsg.textContent = T[current].endMsg || \"S\u00e9ance termin\u00e9e\";\r\n    setTransition(1.2);\r\n    applyScale(1);\r\n    toggleBtn.textContent = \"Recommencer\";\r\n    playSound(\"out\");\r\n  }\r\n\r\n  function start(){\r\n    try{ getCtx(); }catch(e){}\r\n    if(finished) resetAll();\r\n    running = true;\r\n    toggleBtn.textContent = \"Pause\";\r\n    sessionMsg.textContent = \"\";\r\n    if(secondsLeft > 0){\r\n      \/\/ reprise apr\u00e8s une pause: on continue la phase en cours\r\n      animateTo(T[current].phases[phaseIndex], secondsLeft);\r\n      updateHint();\r\n    } else {\r\n      startPhase();\r\n    }\r\n    updateProgress();\r\n    timer = setInterval(tick, 1000);\r\n  }\r\n\r\n  function pause(){\r\n    running = false;\r\n    clearInterval(timer);\r\n    freeze();\r\n    toggleBtn.textContent = \"Reprendre\";\r\n  }\r\n\r\n  function resetAll(){\r\n    clearInterval(timer);\r\n    running = false;\r\n    finished = false;\r\n    phaseIndex = 0;\r\n    secondsLeft = 0;\r\n    elapsedSeconds = 0;\r\n    cycles = 0;\r\n    label.textContent = \"Pr\u00eat\";\r\n    count.textContent = \"--\";\r\n    hint.textContent = \"\";\r\n    sessionMsg.textContent = \"\";\r\n    setTransition(0.6);\r\n    applyScale(1);\r\n    toggleBtn.textContent = \"D\u00e9marrer\";\r\n    updateProgress();\r\n  }\r\n\r\n  toggleBtn.addEventListener(\"click\", function(){\r\n    if(running) pause(); else start();\r\n  });\r\n\r\n  restartBtn.addEventListener(\"click\", resetAll);\r\n\r\n  soundBtn.addEventListener(\"click\", function(){\r\n    soundOn = !soundOn;\r\n    soundBtn.textContent = soundOn ? String.fromCodePoint(128266) : String.fromCodePoint(128263);\r\n  });\r\n\r\n  renderTechButtons();\r\n  selectTech(\"coherence\");\r\n})();\r\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Respiration guid\u00e9e Choisis une respiration selon ce dont tu as besoin: te calmer, te concentrer ou te r\u00e9veiller. Le principe [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"full-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-1731","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"Respiration guid\u00e9e Choisis une respiration selon ce dont tu as besoin: te calmer, te concentrer ou te r\u00e9veiller. Le principe est simple: une expiration plus longue que l&#039;inspiration calme le corps, une inspiration rapide et puissante l&#039;active. Entra\u00eene-toi d&#039;abord au calme: une respiration jamais pratiqu\u00e9e au repos fonctionne mal sous pression. 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