Diaphragmatic breathing. How to perform, benefit and harm, equipment, exercise, contraindications

Most natural type of breath capable maximally oxygenate the system and use the entire amount of useful light is diaphragmatic or abdominal breathing. This type of breathing person is able to perform intuitive: that way, less energy consuming, breathing newborn child.

What is diaphragmatic breathing

To the oxygen absorption occurred in the lungs between the external atmospheric pressure and the pressure which exists within the lungs should be a significant difference. Much lower relative to the pressure inside the outer lobes by incrementing volume of the chest due to its expansion, including - and by reducing abdominal muscles and diaphragm.

Diaphragmatic baffle is lowered, increasing the "working space" in the chest cavity and allows more easy to deal that allows them to oxygenate the lower lobes. Subsequent raising of this domed diaphragm, compressing the lower lobes of the lungs and reduce their volume, leading to exhalation.

Neophytou determine the type of breathing is simple: when breathing using the diaphragm visually chest remains relatively motionless. Thoracic respiration type is characterized by intensive expansion of the chest and is less than optimal in terms of saturation of oxygen to tissues.

This type of breathing is typical for pregnant women: the amplitude of movement of the diaphragm is practically inaccessible because of the location to carry a fetus. More advanced stage of such movement involves breathing side and rear walls of the abdominal cavity and "lowering" breath toward the pelvic organs and the kidneys.

Benefits of abdominal breathing

Among the most important functions of breath leading place is occupied by the use for the oxidation of organic substances delivered from the external environment into the body of oxygen, and the subsequent removal of carbon from the body gas.

The amount of air inhaled with the phrenic, or abdominal, respiratory type, up to 16 times higher than that inherent in the other types of the respiratory, in particular - breast. This contributes to a more productive quantitatively oxygen oxidation of various organic substances included in the organism.

Advantages of diaphragmatic breathing:

• The unit of time diaphragmatic type of breathing as a way to oxygenation allows the body to get a much larger volume of gas. It helps to activate the metabolism and the release of chemical energy: the lower lobes of the lungs are much more bulky than the upper. Thoracic type of breathing is able to use only a quarter of the lung capacity.
• Movement of the diaphragm allows frequent changes between high and low pressure, which in itself enhances the circulation of physiological fluids in the body. Movement of liquids and change of abdominal pressure act as a kind of massage for organs located within the abdominal cavity, and activates the excretion of toxins.
• Diaphragmatic breathing, which is typical calm pace and rhythm of a smooth, soothing way It affects the nervous system that leads to the normalization of hormonal levels and associated humoral processes.

  

• Physiological norm is 8-12 breaths occurring within minutes. Most people breathing throaty way, subject to "quickly" breathing, performing per minute to 18 breaths. This in itself is a very energy consuming, especially against the background of insufficient ventilation. With much less energy to increase the volume of the chest can only be lowering the diaphragm.
• Downward movement of the diaphragm promotes active massage internal organs located in the pelvis: bladder, rectum, and organs of the reproductive system.
• Bronchioles and alveoli comes from cleansing accumulated toxic resins, including - nicotine.
• It increases the elasticity of blood vessels.

Contraindications to the exercises

Diaphragmatic breathing when performed incorrectly, including - if overly intense practice, can cause hyperventilation and organ damage from high blood pressure.

Direct contraindications to perform abdominal breathing are:

• arterial hypertension;
• pregnancy;
• bleeding abdominal and pelvic organs;
• acute postoperative period.

Caution in practicing, and performing abdominal breathing requires:

• head injury and back;
• low back pain and sciatica;
• pathology in the development and functioning of the kidneys and liver.

Guidance and training

Diaphragmatic breathing can be difficult to perform for older people or those who are physically weakened due to various reasons.

In this case, before applying the breathing exercises recommended to undergo classical studies:

• electrocardiogram;
• to hold under load functional tests;
• conduct clinical blood analysis;
• In identifying violations of cerebral circulation to remove REO-encephalogram and a study of the fundus;
• with cardio-vascular pathologies obtain data ECHO cardiographic research;
• in the case of diseases of the digestive system to perform ultrasound and gastroscopic study.

Diaphragmatic breathing to perform better in the early morning hours to improve the efficiency of employment: 5 hours in the morning is most active bioenergy lung meridian. Exercises performed in the evening, additional advocate symptomatic agents, allowing to remove accumulated during the day the body unnecessary stress and psyche.

The classrooms should be fresh air of normal humidity at a comfortable temperature. Influence of scattering attention to external stimuli should be kept to a minimum.

The exercise initially takes place at a pace that correspond to between 12 and 15 breaths per minute. Gradually come to be carried out during this time, 3 or 6 of these cycles. More rare breathing allows carbonation to saturate the tissue of the body, which contributes to improvement of the body.

Popular exercises to practice abdominal breathing

At the initial stage of settling in diaphragmatic breathing easiest thing to resort to the standard classical training scheme.

• Exercise in the supine. Is performed lying down, knees bent legs feet pressed to the floor and brought together loosely. Procedure:

1. It should soothe the mind and remove unnecessary physical strain.
2. The left hand must be placed on the chest to monitor thoracic breathing, and the palm of the right - on the stomach, which will monitor the movement of the abdominal wall.
3. The movement of the diaphragm downward rounding belly in all directions, to hold breath.
4. Direct upward movement of the diaphragm to the lower lung lobes and fixing the anterior abdominal wall to the spine, to perform exhalation.

Indication of the correctness of the implementation is the relative immobility of the left hand and raising his right hand movement of the abdomen. During the exercise, you need to breathe through your nose.

• Breathing in a sitting position a more advanced stage of assimilation of various respiratory techniques.

1. Diaphragmatic breathing performed in this case sitting basin and placing the knees at the same level. Allowed to sit on any chair or on the floor, taking a pose "Lotus".
2. Following a standard action to relax the mind and body, to focus minds on the upcoming movements.
3. At the same time you exhale, lift the diaphragm up and make a retraction Belly.
4. Produce relaxation of the abdominal muscles and lowering the diaphragm, take a breath.
5. Breath "like a dog", simulating the frequent and shallow breathing dog, makes it possible to more deeply experience the work of the diaphragm and lungs.
6. The exercise should be, standing on all fours.
7. Language and abdominal muscles must be completely relaxed.
8. breathing cycles are performed frequently and shallowly.

• More advanced stage of training is an exercise on abdominal breathing with the load.

1. Do this exercise lying on your back with legs bent.
2. Placed on the abdomen load: for example, a thick book. This trick allows you to feel the movement of the abdominal muscles and "drop" focus area of ​​the diaphragm.

• Exercises for respiratory muscles "on Bubnovsky" help develop those that provide both mixed and diaphragmatic breathing.
• "Pullover with a thrust" performed with expanders or rubber band fixed to the bar. Sitting or standing with your back straight, overcoming the resistance of an expander, as you exhale put your hands up to chest level. Arms straight at the elbows.
• For the same exercise performed on a universal gym bench, the procedure is as follows:

1. Lying on your back, feet knees bent legs to lean on the floor.
2. Straighten arms with weights, lifting them above his head.
3. Slowly exhale with the sound "Hhhaa" put your hands behind your head, seeking extension of the intercostal muscles and lowering the diaphragm.
4. Inspiratory return to its initial position, the diaphragm retracts, activating the suction of air from the external environment.
5. Exercise is carried out by 15 times, with a weight of 2 to 50 kg in accordance with the degree of fitness of the practitioner.

• "Butterfly" from the arsenal of the doctor Bubnovskaya made of a provision similar to the previous one. The difference is that the hands are bred in a horizontal plane, like butterfly wings. Breath sound when "Hhaa-a."

Exercises on abdominal breathing to lose weight are not highly specialized: the extra calories burned during an active metabolism, caused by more intensive supply of oxygen in the blood.

Diaphragmatic breathing is carried out regularly and thoughtfully makes many people cosmetic effect, multiplied by the health potential of these practices. The effectiveness of such an exercise in the prevention of obesity is high.

One of the popular systems available for weight loss, which are based on abdominal breathing, is "Oksisayz". The undeniable advantage of the complex is that it is suitable for pregnant women: in the complex is not intense sharp breath and the same movement.

Create this system Jill Johnson emphasis on the absence of pauses between inhalation and exhalation with a maximum filling of the lungs. Such inclusion facilitates filling process diaphragm and short breath dovydohi (dovdohi), completion phase smoother breathing.

In Russia, one of the recognized systems for weight loss based on abdominal breathing Kopran created by Marina. Its complex includes exercise cycle repeated for 20 min., And is based on systems and Bodyflex Oksisayz.

1. Standing or lying, with a slow inhalation to draw the stomach, releasing the tension and allowing the stomach bulge on exhalation. Repeat 3 times.
2. Inhale through the nose, slowly filling the lungs with air. Exhale sharply, in 2 cycles. Then again, slowly inhale, and repeat the cycle three times.
3. Run 3 inhalation and exhalation diaphragm.
4. Inhale through your nose, exhaling in 2 cycles: a short breath through the nose and soft long dovydoh through the mouth.

The author offers a version of the complex and designed for performance prepared by the participants, which includes a series of 12 exercises.

More exercises

There are some simple techniques to more quickly learn diaphragmatic breathing.

• Charging "Spark", which is performed standing, sitting, or lying down:

1. Outstretched arm, raising his index finger top, and the other forming a fist.
2. On the exhale, to blow air on the first phalanx of fingers extended, ensuring that the moving air will reach the area.
3. After reaching this result exhale stepping like trying to extinguish a candle.
4. Continue to exercise by moving the hand with the fingers extended in an arc to the right and to the left.

• Warm-up "letters simulated" It is a logical continuation of the "Candles": exhaled a stream of write imaginary letters from five or more.
• Warm-up "Exhale Banshee" It represents a dramatic, powerful exhalation breath after a delay. Abdominal muscles, including the diaphragm, for this it is necessary to drastically reduce the exhalation.
• Charging "Spitting" It represents a sharp intake of breath by retracting the stomach, followed by the same intensive exhalation. Breathing accompany hissing sound "Pffff". After that produce a soft and calm breath the same breath.
• Breathing while walking performUsing force expiratory muscles abdominals. During exhalation, you must make 6 pairs of steps, achieving a sense of "sticking" of the abdomen to the vertebral column.
• Pausing, exhale the abdomen, slightly tilting the head forward. After a brief coughing twice repeating the cycle, while in this position, and return to normal walking. After 30 sec. repeat the whole exercise completely.

Practice-based diaphragmatic breathing

Breathing practices are not anything innovative: the relationship of health, consciousness and breathing people known for a very long time. Among the most famous of complex systems, critical for health, and applied psycho-physical problem, the Chinese Qigong and Indian Yoga.

The term "Qi Gong" refers concentrated and continuously with the internal energy called Chinese "Qi".

In this specific practice abdominal breathing not only allows for an active physiological effect on organs and tissues of the body, but also helps to achieve the utmost concentration and entering a meditative state. In these conditions significantly increases the potential life of man and his physiological capabilities.

Traditionally, the system exercises tied to the primary elements of the theory, therefore, distinguish between an active "fire" breathing, quiet breathing, "water", and in part diaphragmatic breathing practice and there are direct and reverse abdominal breathing, to distinguish the direction of movement of the diaphragm to breath and exhalation.

Kind of breathing in Qigong	Characteristic
rectus abdominus	Inspiratory belly bulging, exhalation occurs retraction
reverse abdominal	Breath accompanied by a retraction, an exhalation - bulging belly
latent	Shallow, soft, threadlike

Asanas (basic postures) of Yoga are directly related to abdominal breathing. The system has a special sub-section: "pranayama". This term may be translated as "breath control."

Yoga actually solve problems similar to Chinese Qigong, but a set of exercises has more static postures. Of the many kinds of Yoga Hatha Yoga Europeans it is best known, is almost devoid of metaphysical components and aimed at improvement of the body.

Modern techniques from taking as a basis the traditional breathing practices, often aimed at solving highly technical problems, for example - to get rid of obesity.

Among the most popular are:

• "Queen of the Beach", Authored by American Pam Grout. The system is based on diaphragmatic breathing and consists of three exercises that make up the powerful "energy drink".
• The technique of the great singer Alexandra Nikolaevna Strelnikovoj, Which implies a short breath and a long soft exhalation. This system in 1973 originally designed for voice restoration, and improvement of the respiratory organs and the cosmetic effect were pleasant side addition.

Proper and regular practice in which diaphragmatic breathing fully perform their functions, will necessarily lead to the normalization of metabolic processes in the body, removal of unnecessary psycho-emotional and psycho-physical blocks to the stabilization of the nervous system and greatly improve the overall quality of life.

Author: Valery Anin

Registration of the article: Mila Friedan

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