Does anyone know how important it is to breathe qualitatively in the process of life, and in general, how is it - qualitatively? This article will tell you how to properly engage the diaphragm and muscles between the ribs, as well as the press, to get the most out of this, and also tell you what is fraught with shallow breathing.
Where is the diaphragm located and what is its function?
Practically everyone knows that the diaphragm is the inspiratory muscle, without which the entire breathing process is impossible. It is this muscle that, when contracting, creates an inhalation, expanding the lower part of the chest, and relaxing, on the contrary, compresses it. To feel the work of this most important muscle, you just need to concentrate on the lower costal arch (you can additionally put your palms on this place) and take a slow volumetric breath, filling all the lungs with air.
There will be a feeling that the stomach is protruding and something inside is sinking down, thanks to some pressure - this is a contracted diaphragm pressing on the internal organs, trying to lower them lower. When exhaling, the stomach, on the contrary, will go a little inward, and the costal archrises due to relaxation of the muscles of the diaphragm. That is, if this zone does not work at full strength, then breathing becomes superficial, constrained. The amplitude of movement of the diaphragmatic zone in a calm state is 2-3 centimeters, and in a forced state (conscious impact or a consequence of physical activity) - more than eight. Only these figures already make it clear how powerfully this muscle affects the state of the whole organism as a whole.
Why is it important to pay attention to her?
Those who are a little familiar with human anatomy know that the heart and lungs lie on top of the diaphragm, and below it are the liver, spleen, stomach and some part of the intestine. Thus, when moving during breathing, this inconspicuous muscle is an excellent “masseur” for the internal organs, gently pressing on them in turn. Each deep and high-quality breath (contraction of the diaphragm) squeezes venous blood out of the liver and spleen, giving an impulse to clean up.
The diaphragm and intercostal muscles create active pressure on the lungs during exhalation, stimulating the qualitative release of waste (and therefore contaminated with internal waste) air. The body naturally heals from the inside only thanks to deep and conscious breathing: this does not require special procedures, pills, complex exercises or simulators. Every person already has everything that is necessary for he alth.
If the aperture is clamped
The average lung capacity is 4 cubic liters, for opera singers and swimmers - up to five!The average person in the process of everyday life uses negligibly little: only 500-800 ml, which is the first reason for the development of such symptoms:
- Fast and increased fatigue as a result of insufficient oxygen supply to the blood.
- Due to the insufficient range of motion of the diaphragm muscles, the venous outflow from the internal organs is disturbed, which leads to the formation of congestion and, as a result, creates ideal conditions for the development of diseases.
- The deeper a person breathes, the more actively his brain is massaged: when inhaling, the gray matter of the brain expands, and when exhaled, it contracts, stimulating not only blood saturation of all small areas, but also the work of neurons. As a result, a person simply becomes dumb, that is, he feels the inability of the mind to work.
This is not an exhaustive list of all the problems that a shallow breathing individual can have, but even these three points give a significant impetus to rethinking their breathing habit.
How to breathe correctly?
The best exercise for stimulating all major body systems and mastering the art of healing breathing is the Yogi Full Breath, which provides a powerful stimulus for active contraction of the intercostal muscles and diaphragm, as well as stretching during breathing exercises.
What is needed for this?
- Sit with a straight back and a straightened chest, without a pronounced lumbar deflection. The position of the legs does not matter.playing.
- Start inhaling, directing air into the lower part of the lungs - this can be seen in the expanding volume of the abdomen and a feeling of fullness in the lower ribs.
- Next, fill the middle section with air - distribute the ribs, the interscapular zone to the sides (a slight feeling of pressure in the ribs and raised shoulder blades will appear).
- Finish the breath by filling the upper part of the lungs, which can be seen from the slightly raised collarbones.
- Exhalation also starts from the bottom: immediately empty the lower lobe, then the middle and finally the top. It's all one breath cycle.
What should I pay attention to?
During a full breath, there should be no discomfort, pain in the chest, diaphragm muscle or abdominal area, which often happens when the practitioner forces things and tries to do more than his body is ready at the moment. Also, the heartbeat should not increase, although there may be slight dizziness in the first stages of development - this is a reaction of the body to a large percentage of oxygen, unusual for it.
