Top tips to learn how to breathe correctly. Why is it important for the health of the body to breathe through the nose, directing the air to the upper abdomen?
The importance of breathing for health
A healthy breathing process through direct expansion of the lungs and movement of the muscles of the diaphragm provides a micro-massage of the internal organs, while improving the functioning of the digestive and circulatory systems. However, most people breathe incorrectly.Improper breathing significantly reduces the percentage of oxygen absorbed by the body from the air. A number of scientific studies show that a modern person receives only half of the amount of oxygen that the body needs for normal operation.
How to breathe correctly?
Breathing that draws air into the chest and not into the abdomen is wrong. The muscles of the diaphragm in this case do not move up and down, but forward, compressing and limiting the lungs. In addition, this way of breathing makes you breathe through your mouth, not your nose.
Remember how children breathe - they breathe through their nose, and when they breathe, the upper part of their tummy goes down and up, while the chest practically does not move. Such breathing is called "diaphragmatic" and is the most natural for a person.
How to learn to breathe correctly?
Take the most comfortable position for you - sitting, standing or lying down. Place your left hand on your chest, your right hand on your stomach. Try to breathe normally. Spend a few minutes observing exactly how you breathe and whether your stomach or chest moves as you breathe.If your stomach does not move, lightly massage it with your palms around the navel, while trying to breathe so that the air allows the stomach to “open up”. Also, make sure that breathing is deep and carried out directly through the nose, and not through the mouth.
Why shouldn't you breathe through your mouth?
In fact, one of the main functions of the nose is to filter the air that enters the lungs. At the same time, mouth breathing practically does not filter the air, allowing both too cold and hot air, as well as various particles of dust or microbes, to enter the lungs.Don't be surprised if you find nasal breathing "uncomfortable" - give your body a few days and it will restore normal function. Just try to devote a few minutes every hour to consciously breathing not through your mouth, but through your nose.
Breathe with your diaphragm
In the process of diaphragmatic breathing, not only the muscles of the diaphragm itself are included in the work, but also the abdominal muscles of the press, the muscles of the chest, shoulders and neck. All these muscles are extremely important not only for healthy breathing, but also for proper posture.The main postural disorders caused by a weak diaphragm are "open scissors" syndrome and "hourglass" syndrome. In the case of the latter, the lower ribs and pelvis seem to tighten, forcing the center of the abdomen to sink inward, minimizing the arch of the lower back.
Short breaths and long breaths
A healthy breathing cycle consists of a deep breath of 2-3 seconds, followed by a long exhalation of 3-4 seconds and a final pause of 2-3 seconds. Breathing should be rhythmic and as silent as possible.The most correct is the commission of 8 breaths per minute - slow and measured. Mouth breathing with chest movement usually tends to be fast, about 10 cycles per minute, as the body is chronically short of oxygen.
The importance of correct posture
the site has already written that a constant sitting in a sitting position leads to posture disorders. However, the same factor also affects the breathing process - being in a “hunched” position, a person begins to breathe chest and not belly.The position of the body during sleep is also critical for breathing. The most healthy is sleeping on the back, in which two pillows are used - a small pillow under the head and a pillow of medium height, placed under the hips and raising the pelvis.
Improper breathing significantly reduces the supply of oxygen to the body. To restore the habit of correct breathing, it is enough several times a day to pay attention to whether you breathe through your nose or through your mouth, and whether your stomach moves in the process.
Respiration is an indispensable biological process for all living beings, thanks to which the cells of the body are enriched with oxygen. This microelement is a catalyst for all biochemical reactions in our body. It is not surprising that people who care about their health one day think about how to breathe correctly - belly or chest.
What is the difference?
Due to improperly formed habits, some people constantly breathe through their mouths. This type of breathing, unlike nasal breathing, is not natural for a person, so it brings a lot of discomfort in everyday life and leads to various diseases. Passing through the nose, the air mixture is cleared and enters the lungs in a “filtered” form. The cilia of the epithelium of the nasal cavity trap particles of dust, dirt, and even some strains of bacteria and viruses.
Now it remains to figure out how to breathe correctly - with the stomach or chest. Regardless of whether the breath is taken through the nose or mouth, the torso is involved in this process. Most people tend to think that it is better to breathe from the chest, although this opinion is not correct. This technique allows you to breathe superficially, since it does not involve all the pulmonary alveoli. In addition, chest breathing itself involves short inhalations and exhalations.
Why belly breathing is good for your health
Among all types of breathing in humans, abdominal breathing is considered natural. It is also called abdominal and diaphragmatic. It is believed that this technique is more beneficial than all the others, since it is with it that a positive effect on the entire body is produced: the body is cleansed of toxins and toxins, and due to the work of the diaphragmatic septum, an involuntary massage of the abdominal organs occurs.
How to breathe in the stomach? For advice, you can turn to athletes, yogis and chiropractors. This type of breathing is called diaphragmatic because it involves the anatomical septum, which is located between the abdominal and thoracic cavities - the diaphragm. Every person has it under the lungs. In order for the diaphragm to flex, it is necessary to stick out the stomach during inhalation. This is what it means to "breathe in the belly."
The main advantages of the abdominal technique
Unlike other types of breathing in humans, the diaphragmatic method allows you to take fuller and deeper breaths - this is its main advantage. Other benefits of abdominal breathing are based on it, which can be felt for yourself by devoting 5-10 minutes a day to simple exercises. There are several popular Belly Breathe exercises. We will pay attention to the rules and the scheme for their implementation in the following sections of the article, but for now we will dwell on the consideration of the positive aspects of breathing exercises. Abdominal breathing promotes:
- relaxation of the whole body;
- providing a calming effect on the central and peripheral nervous systems;
- restoration of heart rhythm, digestive processes;
- increase energy and vigor;
- dealing with stressful situations;
- rapid resumption of strength after physical activity and sports;
- normalization of hormonal levels, blood sugar levels and glycemic control in patients with diabetes mellitus;
- strengthening the lungs;
- cure for chronic respiratory diseases.
How does abdominal breathing affect genetics?
All studies on the benefits and harms of belly breathing were carried out by scientists in order to study in detail the impact of this technique on the body and human body. Among these tests, some interesting information was obtained. It turns out that belly breathing can affect the genetic code.
The abdominal inhalation and inhalation technique engages genes that play a role in the aging process. In addition, scientists were able to record a decrease in the level of expression of genes responsible for stress and inflammation in the body. In a positive way, the diaphragmatic breathing technique affects immune cells and increases the body's resistance to various infectious diseases.
Flaws
It is worth noting only the benefits of breathing with the stomach. The harm of this technique will be felt by people suffering from arterial hypertension. In patients with cardiovascular diseases, breathing exercises can lead to adverse effects. After all, if you breathe correctly with your stomach (you will learn how to learn it very soon), there is an increase in pressure in the blood vessels that feed the internal organs.
In order to comprehend the technique, some require more than one month. Mastering the technique of deep breathing will not work all at once. It is advisable to conduct training under the supervision of specialists who are versed in breathing exercises. During the first classes, a person may experience malaise and dizziness.
Rules of breathing exercises
So that the exercises do not turn out to be useless and do no harm, you need to know how to breathe correctly with your stomach. When inhaling and exhaling through the diaphragm, you must adhere to the following principles:
- Classes are repeated twice a day.
- The duration of one workout should not exceed 10 minutes.
- For beginners in breathing exercises, it is recommended to start with exercises in the supine position on the floor.
- In the process of mastering the technique, you can start training standing or sitting.
- Breathing exercises are recommended for fresh air, in a secluded place, remote from a large crowd of people, transport, industries.
- If the training is planned to be held indoors, it must be thoroughly ventilated before starting.
- The first exercise begins with an intense breath. Each subsequent exhalation and inhalation should be performed slowly.
- It is important to control the duration of the exhalation: it must be made longer than the inhalation.
- We must not forget about the rhythm of breathing. At first it should be uniform and only gradually become more frequent.
The easiest exercise
It usually begins classes for both beginners and experienced masters of abdominal breathing. It must be performed every day, preferably several times - this will help a person quickly learn to control his diaphragm, feel it. To experience the benefits of deep breathing, do this simple exercise every day:
- Lie down on a hard surface, put a small cushion or pillow under your head.
- Bend your knees and put your right hand on your stomach to feel how the respiratory septum tenses and relaxes. The left hand is placed on the chest.
- Then proceed to the exercise, slowly inhaling through the nose and feeling the protrusion of the abdominal wall as the lungs fill with air.
- Exhale slowly through your mouth, tensing your abdominal muscles until it is fully retracted.
The lesson is repeated several times during the day. For one workout, it is enough to devote 5-10 minutes a day. At first, this breathing technique may seem difficult, but as the diaphragmatic septum strengthens, the exercise will seem easier and easier.
The role of proper breathing for yogis
Thanks to the use of abdominal breathing techniques during yoga, it is possible to saturate the body with oxygen as much as possible, eliminate muscle spasms, relieve general tension, relax and prepare for the transition from one asana to another. In addition, the purpose of breathing exercises is to help the yogi achieve a state in which all attention is directed to the feeling of one's own body. Abdominal technique allows you to relax and discover internal barriers, clamps, blocks, which you can get rid of thanks to deep breathing and subsequently enjoy the exercise.
Method of weight loss "Oxysize"
Today, this program is very popular among those who want to get rid of extra pounds. It is based on nothing more than diaphragmatic breathing. The Oxysize weight loss technique involves losing weight with the help of non-intensive sports training and breathing exercises, which accelerate the course of metabolic processes in the body. One of the exercises of the program is performed on a deep breath with a rounded belly. The bottom line is to take a few small breaths and, without holding your breath, exhale sharply, and then take a few more small exhalations. This is a simple view breathing technique, but in order to perform it automatically, it will take several trainings.
Ancient Chinese qigong therapy
This type of non-traditional treatment has been used in China for several millennia. Many people call qigong an ancient Chinese art that helps to strengthen the body and increase its resistance to various diseases. Modern Chinese believe that qigong exercises prolong life and improve the spiritual state of a person.
It is interesting that ancient oriental therapy became known not so long ago, despite the many schools of practice in which various approaches were borrowed and mixed. At the same time, they had diaphragmatic breathing in common. Qigong therapy uses the abdominal technique of inhalation and exhalation.
One of the most popular exercises in Chinese gymnastics is the Wave. It is performed in the supine position, with the limbs bent at the knees. One hand must be placed on the chest, the other on the stomach. When inhaling, a person must imagine that the air fills not only his lungs, but is also distributed throughout the body, filling every cell. The hand that is on the stomach should rise and fall with each movement of the diaphragm, and the hand that is located on the chest should remain motionless.
Sports and deep breathing
After visiting the first workouts in a fitness club, many are surprised that instructors devote their first classes to learning breathing exercises. Professionals focus special attention of beginner athletes on the importance of proper breathing. During sports training, inhalations and exhalations should be rhythmic, uniform, but it is undesirable to retain air in the lungs, as this may adversely affect the effectiveness of the lesson.
The thing is that with increased physical activity metabolic processes are faster. However, with a lack of oxygen, metabolism stops. If an athlete breathes through his mouth, the load on the heart and blood vessels will increase, and the body will suffer from a lack of oxygen. Wrong breathing is the main mistake of athletes, due to which, instead of pleasant fatigue after training, they feel a breakdown, weakness and lack of vitality. For athletes, diaphragmatic breathing is of particular importance, and it can be used not only in the gym, but also in everyday life.
Home workout plan
Breathing exercises can be done in different positions of the body. It was previously noted how to do this while lying on your back. The main thing is to try to relax as much as possible and make sure that your breathing is even. When inhaling, the stomach should be rounded, and when exhaled, it should be drawn in.
The sitting is done in a comfortable chair. It should not be too soft, but it is desirable that it be equipped with a back. Sitting on a chair, you need to relax your muscles. Judging by the reviews, many manage to focus on their feelings simply by closing their eyes. Breathing exercises are recommended to be carried out in complete silence. You need to breathe so that the stomach swells when inhaling, becomes round, and retracts when exhaling. In this case, the chest and shoulders should be motionless. The duration of the exercise is 2-3 minutes.
The next stage of training is called “dog breathing”. To perform it, it is necessary to take a knee-elbow posture, leaning on the forearms. In this position of the body, all the abdominal muscles relax well. To feel how the diaphragm works, you need to quickly and often inhale and exhale with your mouth. After some time (approximately after 1 minute), the work of the lungs, compression and relaxation of the diaphragmatic septum will become much clearer.
The "vacuum" method of breathing with the stomach is used to lose weight and maintain the tone of the abdominal muscles. For those who are just starting to comprehend the basics of proper breathing, the exercise may seem quite complicated. To complete it, you need:
- lie on your back and bend your legs, stretch your arms along the body;
- take a deep breath, trying to release all the air from the lungs;
- then deeply draw in the stomach and try to hold this position for 20-30 seconds;
- relax your stomach and exhale slowly.
What mistakes should be avoided
Before proceeding to teaching breathing exercises, it is necessary to pay attention to the theoretical side of this issue. Most people make the same mistakes while exercising, including:
- a sharp increase in respiratory load - the first workouts should not be intense and long, the body will gradually adapt to an increase in the volume of oxygen in the lungs;
- holding classes immediately after eating - ideally, at least four hours should pass after eating;
- performance breathing exercises in the presence of peptic ulcer of the gastrointestinal tract, arterial hypertension or other cardiovascular pathologies in history;
- conducting training from time to time, periodically - in order to get the expected therapeutic effect, you need to do it daily.
You know what I don't like about most systems that teach you how to breathe properly? In that they offer conscious direct control of the breath, which is not natural. So I want to offer you a completely different approach.
You do not have to focus on doing the right breaths and exhalations, devoting a significant part of your time to this activity. Instead, you let your body remember how to breathe properly.
First, let's check how you breathe now. To do this, you need the help of a friend. Stand in front of a mirror and have someone put one hand on your chest and the other on your diaphragm (as shown in the photo). If you ask someone, then put your hands, although it will not be so convenient.
Now you need to breathe and watch which hand rises and which one remains in place. Most likely, the hand lying on the chest will rise. And the hand on the diaphragm will not move. If so, then you are breathing incorrectly (as, indeed, most adults on the planet). To breathe correctly means to breathe with the diaphragm. This is how babies breathe. When we are born, we breathe correctly.
Let's do one more check. Again, stand in front of the mirror and have someone put their hands on your diaphragm from the sides, as shown in the second photo. You may notice that when you inhale, the diaphragm not only does not expand, but, on the contrary, it contracts.
Babies breathe correctly, but then the child grows up, goes to school, sits crouched at the table, begins to stoop ... rules, restrictions, requirements (first - parents, kindergarten teachers, then - teachers at school, and so on) introduce us to stress and do not allow us to breathe freely (first figuratively, and then literally).
In addition, since childhood, we are taught to restrain emotions. More precisely, restrain the expression of emotions. "Don't cry", "don't scream", "calm down"... But how to do it? It's very simple - hold your breath.
Gradually, the intercostal muscles spasm, pinch the diaphragm, and we stop breathing "full chest", we learn to breathe only in the uppermost part of the lungs.
This is where all our problems begin. The body begins to constantly lack oxygen. Permanent lack of oxygen means permanent stress...
How to learn to breathe correctly?
Those who are younger (up to 20 years old) still remember how to breathe correctly. And they can, by a conscious effort, switch to breathing with the diaphragm. As we get older, we forget how to breathe properly. To remember, we need to do one simple.
An exercise that teaches the body to breathe correctly.
For everyone who forgot how to do it.
During the exercise, do not deliberately try to breathe deeply, do not pay attention to breathing, forget about it.
- Set your alarm for 3 minutes ahead.
- Sit or stand up straight, close and completely relax your eyes.
- Remember walking through a field of flowers. If you can't remember, then imagine - a field covered with flowers to the horizon. Daisies, cornflowers, poppies...
- Now mentally move there. Be there. And just walk slowly across the field, admiring the beauty around you. Feel the light breeze, smell the flowers. Feel the flowers with your hands.
- Stay there until the alarm rings.
While you mentally walk around the field, your body itself will begin to breathe properly.
Repeat this exercise 3 times a day for 3 minutes. Just sit on a chair, close your eyes and go for a walk in the flower field.
It will take about two weeks and the body will get used to breathing correctly, with all the lungs, and not with a small part of them, and will breathe like this all the time.
It's so simple, even without paying attention to the breathing process itself, you can learn to breathe correctly, naturally and easily - like a baby.
The only thing you should consciously pay attention to is that you should breathe correctly through your nose (with one exception - it is recommended to breathe through your mouth during strength training). The nose is for breathing. Everyone knows that the air, passing through the nasal passages, is warmed, cleaned of dust and moistened. But in addition, when breathing through the nose, the air irritates the receptors of the nasal mucosa, which contributes to the expansion of the capillaries of the brain, improves its function.
Breathing correctly - what does it give?
Proper breathing is undoubtedly an important component. It is not just a means of obtaining the oxygen necessary for life. With the help of breathing, we exchange energy with the environment. The way we breathe affects not only our physical well-being, but also our emotional state, relationships with people, resistance to stress, and even worldview.
Proper breathing and nervous system.
Let's look at how breathing interacts with the nervous system. The autonomic nervous system consists of the sympathetic and parasympathetic systems, which never work at the same time: when the sympathetic nervous system is active, the parasympathetic is inactive, and vice versa. These switchings of the nervous system are instantaneous.
The sympathetic nervous system is activated by chest breathing. Sympathy is meant for moments when we need to be physically active, overcome obstacles, be focused on some kind of mental activity, be mentally and physically collected. It is she who sends blood and nerve impulses to the muscles when we need to run. In this case, the pulse quickens, blood pressure rises, ventilation of the lungs increases. At the same time, the processes of digestion, relaxation and sleep are limited, as well as sexual activity.
The parasympathetic nervous system is activated when breathing through the diaphragm. The parasympathetic is responsible for digestion, sleep, relaxation, and certain aspects of sexual activity. The pulse slows down, blood pressure drops, and pulmonary ventilation decreases. It is important that it is the parasympathetic that is responsible for the processes of recovery, regeneration.
What happens with a full breath? With a full breath, chest breathing is involved, which immediately starts the sympathetic nervous system and turns off the parasympathetic.
So, breathing from the chest (upper lung) is harmful, because such breathing:
- inhibits the digestive function,
- inhibits the processes of recovery and regeneration,
- makes it difficult to sleep, rest, relax, or have sexual function
- weakens the body's defenses,
- causes or exacerbates cardiovascular disease (high blood pressure and myocardial ischemia), asthma, gastrointestinal problems (gastritis and ulcers), and even cancer.
But breathing with the diaphragm is useful, because such breathing:
- improves the quality of sleep and relaxation,
- improves digestion,
- has a positive effect on the ability to concentrate,
- helps to strengthen the immune system,
- improves cardiovascular function,
- contributes to the cure of many diseases, creating optimal conditions for recovery and regeneration.
Proper breathing and emotions.
Breathing and emotional state mutually influence each other. When we feel calm, we breathe evenly, slowly and easily. When we are nervous or upset, the rhythm of our breathing begins to stutter and speed up. When we experience fear, our breathing stops or slows down. Grief, sadness, longing make us take a strong breath and a weak exhale. A long period of sadness can lead to a disease such as emphysema. When we are angry, the opposite happens: the exhalation becomes stronger than the inhalation. Chronic anger can lead to various forms of asthma.
The most direct way to emotional balance is to start breathing properly. To do this, repeat the above exercise with a field of flowers.
Also, you can consciously change the rhythm of your breathing. So, to neutralize fear, you should breathe more often and deeply. When experiencing grief, sadness or longing, make sure that the inhalation is the same force as the exhalation. And at the moment of anger, on the contrary, try to take a stronger breath and make sure that the exhalation is not stronger than the inhalation.
Proper breathing, of course, does not solve the problem that caused negative emotions. However, balanced breathing helps to remove emotional obstacles in solving a problem (paralyzing fear, reducing sadness, intensifying anger) and makes us more effective in solving the problem that has arisen.
How to breathe correctly to change circumstances?
Would you like to learn how to solve problems and remove obstacles with proper breathing? Is it possible. You can not believe - check. To do this, you need to breathe correctly ... with a smile.
Let's say you are waiting for some important message, which can be both positive and negative. Do the following exercise:
Sit on a chair, close your eyes and be transported to a familiar field of flowers. Walk around the field, smell the flowers - focus on what is happening. Now that your breathing is correct (breathing from your diaphragm, your chest does not rise), smile and take a free, natural breath, saying "breathe with a smile" to yourself. Also exhale freely and easily, saying "exhale with a smile" to yourself.
Continue breathing in this way for 5 minutes or longer.
That's the whole exercise.
How can such a simple action affect circumstances? I think you yourself can find an explanation for this phenomenon. Or consider it magic - the main thing is that it works.
The article uses materials from Curl Toam's lecture "Doctor, why does it hurt me" (checking how you breathe, as well as an exercise that teaches you how to breathe correctly "Field of Flowers"), and the last exercise is a modified version of the exercise "Breathing with smile."
Sections on this page:
How do men breathe and how do women breathe?
The essence of respiration, as you know, is that the body absorbs oxygen from the air; this oxygen is first combined with the blood, which carries it throughout the body; there, deep in the tissue, oxygen combines with the carbon of the body, resulting in carbon dioxide, which dissolves in the blood, and the blood carries it out of the body into the air (or into the water). In essence, respiration is nothing but slow combustion, because combustion also consists in combining the carbon of a burning body with oxygen in the air, as a result of which carbon dioxide is also obtained.
Breath is the source of all the energy that a living organism is able to detect. It can be compared with the work of a steam engine, and the combustion itself occurs in the depths of the tissues, the role of the blower, which supplies the burning tissues with oxygen, is played by blood and respiratory organs (in humans, the lungs), and the role of fuel is played by food, which, turning into blood, replaces the burnt body particles new. Thus, two sides can be distinguished in respiration: the absorption of oxygen from the air and the release of carbon dioxide, and tissue respiration, which occurs in the depths of tissues.
The first process occurs in humans in the lungs and is accompanied by special respiratory movements. It is these movements that are meant when a person is said to be breathing. The mechanism of respiratory movements in humans is as follows. The lungs are two bushes made up of gradually branching tubes, which are called bronchi. As the tubes branch out, they become thinner and thinner, and the thinnest, approaching the surface of the lung, end in a small bubble. In the walls of the vesicles, blood vessels crumble, bringing venous, i.e., rich in carbon dioxide, blood. The gas is released into the air in the pulmonary vesicles, and when the air is exhaled, it is expelled from the lungs to the outside. Oxygen from the air in the pulmonary vesicles combines with the blood of the blood vessels of the vesicle, turns it into arterial blood, and arterial blood is sent to the left atrium of the heart.
Rice. 9. On the left side of the figure, only the pulmonary tubes are shown without a common outer cover of the lungs; G - larynx; D - windpipe; B - bronchi.
The walls of the pulmonary vesicles are extremely extensible. If all the pulmonary vesicles, which are extremely numerous in the lung, expand, they will suck in air through the pulmonary tubes and windpipe. If they begin to subside in volume, that is, become smaller, they will push air out of themselves. The reason why they either expand or contract is as follows: the lungs are placed in the cavity of the chest, which is completely closed and does not connect not only with the external environment, but also with the neighboring abdominal cavity. It is fenced off from the abdominal cavity by a solid septum, called the abdominal obstruction. With the help of a special mechanism, the breast cavity can increase in volume; this happens when a person inhales air. Since the chest cavity is closed, with an increase in its volume between its inner surface and the surface of the lung, a space with rarefied air is formed. The air in the pulmonary vesicles tends to occupy this space, and since the extensible walls of the vesicles prevent this, this desire leads to the expansion of the vesicles. Expanding, they suck in outside air through the pulmonary tubes. With a decrease in the volume of the chest cavity - and this happens during exhalation - the pulmonary vesicles take on their previous form, that is, they decrease in volume and push out the exhaust air.
Rice. 10. The pectoral obstruction rose and pushed out the air.
Rice. 11. Abdominal obstruction descended.
An increase in the chest cavity is achieved in a person in two main ways: firstly, the chest wall rises slightly upward and moves away from the spinal column, as a result of which the chest cavity increases from front to back, i.e., in the gap between the spinal column and the anterior wall of the chest. This is achieved by the fact that the ribs, attached to the spine at an acute angle, begin to describe an arc with their front ends, so that this angle becomes larger and the distance between the front ends of the ribs and the spinal column increases. The ends of the ribs, attached to the sternum, pull this bone along with them. The second way to increase the chest cavity is to lower the abdominal barrier down. It has the form of a dome, which bulges into the chest cavity. With the help of special muscles, the abdominal barrier is made flatter, and its middle goes down. As a result, the chest cavity increases in the direction from top to bottom. When the middle of the abdominal barrier descends, it presses on the insides of the abdomen, which is why the wall of the abdomen protrudes with each lowering. Therefore, this type of breathing was called "abdominal", in contrast to the raising of the chest wall, which is called "thoracic" breathing.?
Proper breathing is the most important condition for the normal functioning of the whole organism, since the blood supply and how much the blood is saturated with oxygen depends on it. Proper breathing will help normalize metabolic processes and get rid of excess weight, strengthen the immune system and increase the protective functions of the body.
Photo Shutterstock
What kind of breathing is right for a person
breathing, which a person uses, is of two types: thoracic and diaphragmatic. It is believed that women mainly breathe with their chests, and men - with their stomachs, i.e. use for this diaphragm - a muscle located between the abdominal and chest cavity. However, as studies show, most often both sexes use mixed breathing, mostly chest breathing.
Meanwhile, newborns breathe only with their stomachs, but this skill is lost with age. Doctors explain this with everyday prejudices, when a person from a young age is required to have correct posture and an inverted stomach. The desire to appear slimmer and further causes people to draw in their stomachs, use tight clothing and belts, depriving themselves of the opportunity to breathe with their stomachs and switching to chest breathing. A person switches to chest breathing involuntarily and in case of stressful situations, experiencing fear, anger or excitement.
By breathing with your chest, you limit the amount of oxygen entering the lungs, literally holding back and not allowing the lung lobes to fully expand. When you begin to breathe correctly, with the diaphragm, oxygenated blood begins to circulate faster throughout the body, a sign of this is the cessation of tinnitus and an increase in the temperature of the extremities.
Hypertensive patients should use diaphragmatic breathing carefully, as there is a risk of increased intrathoracic and intrapulmonary pressure. When exhaling, do not bring it to the end
During respiratory oscillations, the diaphragm, contracting and stretching, massages the internal organs of the abdominal cavity, including the intestines. People suffering from constipation note that already 2 weeks after they switched to diaphragmatic breathing, bowel function has stabilized. The work of the heart, gallbladder and pancreas is normalized, blood circulation of the pelvic organs improves.
Diaphragmatic breathing should be accompanied by tension in the abdominal muscles, especially in the area below the navel. The work of the muscles in the waist will prevent the deposition of fat accumulations. But don't confuse the tension with pulling in the belly, which will bring you back to chest breathing. Breathing with the help of the diaphragm, try not to draw in the stomach, learn to voluntarily relax its muscles so that it can actively work. With relaxed abdominal muscles, excess blood leaves the solar plexus, breathing becomes more even and deep, digestion normalizes, anxiety disappears, your sleep becomes calm and sound.
How to learn to breathe correctly
You can learn how to breathe properly and train yourself with a simple exercise performed in a prone position. Wear comfortable clothing that does not restrict your breathing and lie on your back with your knees slightly bent. Relax and mentally examine your entire body from the top of your head to the tips of your fingers and toes. Start breathing with your belly. Close your eyes and concentrate on the process of breathing, feel how certain muscle groups tense and relax during it. Feel the contraction and relaxation of the muscles in your abdomen and lower back.
Your diaphragm is actively involved in the process of breathing, when you inhale, this dome-shaped muscle tightens and lowers, allowing the lungs to fully expand. At the same time, the abdominal muscles relax, it increases in size, becomes round. On exhalation, the abdominal muscles tighten, and the diaphragm relaxes, its dome, rising, compresses the lungs, pushing air out of them. As a result of this method of breathing, a slow progressive filling of the lungs with oxygen occurs. Breathe while controlling the work of the diaphragm, try to feel and understand the work of the entire respiratory system involved in this process.
Proper chest breathing
