The causes of many diseases can be violations associated with improper breathing. It occurs in the process of inappropriate movement of energy, for this reason it is important to know how to breathe correctly.

It is worth noting that with an incorrect respiratory process, health problems can even affect organs that are not related to it in any way. Therefore, in order to reduce the risk of health problems to a minimum, it is necessary to understand in detail the issue of systematic breathing.

Video about correct and incorrect breathing

"Ki"- this term denotes energy and air. Their joint name can only mean that they have a direct relationship.

Along with air, the life force enters the body, giving energy for further actions. This confirms the fact that these 2 substances, which are essential for successful life, function together.

To be more precise, one exists in the other - the power of life in the air. In order for this force, getting into the human body, to bring maximum benefit, the process of its absorption should be given due attention. Otherwise, energy saturation occurs in insufficient volume.

Main source of life force

The most basic and fruitful source of vital energy is oxygen. Without it, a person simply cannot exist, because it is he who contains the energy, without which life becomes impossible.

Almost all the energy in the body gets there from oxygen, an element that can rightly be called miraculous. It is that portion of the air which, compared to others, is enriched to a greater extent with the force of life, or "ki." When ingested in the required amount, oxygen becomes the best remedy for the prevention of headaches, overwork, fatigue, psychological disorders, and various other ailments.

The problem is that the rhythm modern life often makes it difficult to get the required amount of oxygen into the body. This can be due to many factors, such as the working atmosphere of being in stuffy office spaces, as well as the polluted atmosphere in the city. As a result, a deficiency of vitality begins to appear in the body, leading to the appearance of diseases.

Lack of energy is the primary cause of most diseases. Opportunity arises early aging. Comparing mirror images after a day that was spent on fresh air when the amount of oxygen was received in full, and when the time was spent in an unventilated room, one can see a significant difference.

In the first case, the person will look fresh, rested, filled with energy, his skin will appear younger.

In the second case, the lack of oxygen will be visible on the face - the reflection is tired, the skin is noticeably aged. From this we can conclude that the lack of vital energy is one of the main causes of aging. In order to avoid this, you need to know how to breathe correctly.

The excess of carbon dioxide over the volume of oxygen in the body is a direct confirmation of its deficiency. An imbalance of these substances can lead to carbon dioxide poisoning.

Also, air deficiency causes disturbances associated with the flow of chemical processes inside a person. For this reason, it may begin to develop harmful substances, among which one can single out oxalic acid, which acts as a kind of impetus for the occurrence of various diseases by accumulating it in cells, vessels and tissues.

Positive qualities of oxygen

Among the main advantages of oxygen are the following:

• Improvement of blood circulation;
• Assistance in the assimilation of substances necessary for the successful functioning of the body;
• Purification of blood from harmful elements;
• Protection against infectious diseases, prevention of their development.

Obvious signs of lack of oxygen and lack of energy in the body are frequent manifestations of such phenomena as colds, fatigue, chronic diseases. The likelihood of these events can be reduced to a minimum if you master the technique of proper breathing.

How is the process of breathing

At the personal disposal of each person is a wonderful result of the work of the Almighty - his own body. It only remains for us to use it as deliberately as possible, and then many misfortunes can be avoided.

An incredible miracle is the human body. It contains everything that is necessary for the successful flow of life processes. It is only necessary to apply insignificant efforts so that it passes as favorably and fruitfully as possible. The life of each of us is individual, and only we decide what it should be.

Constant improvement of your body and giving it a state of harmony is the key to success in maintaining the health of the body. To get rid of ailments, you need to learn to admire yourself.

Oxygen enters the lungs through the respiratory tract. These include organs such as bronchi, larynx, trachea, nose, throat. The organs themselves consist of a large number of bubbles, into which air penetrates.

Understanding this process in more detail, it can be noted that there is no direct entry of oxygen into the lungs. To achieve this phenomenon, it is necessary that they expand. In the process of expansion, a vacuum space is formed in them, into which, based on the laws of physics, oxygen enters.

Initially, lung expansion requires expansion chest. However, this is not quite enough. For the proper flow of these processes, during which the air reaches its final destination, it is necessary to stretch the diaphragm.

Despite the fact that the latter is not equated with the number of main parts that make up the entire respiratory system, in the very process of breathing, its role is irreplaceable. In its appearance, the diaphragm is a kind of partition, which consists entirely of muscle tissue. By location, it is located between the abdominal and thoracic regions. Expanding, it gives impetus to the beginning of the movement of the chest area, which in turn begins to stretch the lungs. After that, passing through all the organs of the respiratory system that were listed above, oxygen enters the lungs.

Then the reverse process begins - the diaphragm contracts, all other organs also decrease in size, assuming their original state. This is the principle of inhaling and exhaling, which is called breathing.

An important factor in the process of breathing is the complete filling of the lungs with oxygen. When the whole process goes wrong, it doesn't happen. The organs are saturated with air only for a small, lower part of them, and it no longer reaches the top.

Why is it so? In the absence of oxygen in the tops of the organs, they do not receive energy, as a result of which stagnation of vital energy can occur, in which it is present there, but does not flow.

As soon as the movement of energy stops, various diseases begin to manifest. The structure of the whole world is based on this - without the flow of energy, life becomes impossible.

How to eliminate mistakes that prevent you from breathing properly

First of all, it should be remembered that proper breathing implies the complete filling of the lungs with air. Only in this case will the body be filled with the force of life, which will fill every cell of it.

The most common mistake that occurs in the process of breathing is the unproductive functioning of the lungs, in which they pass less air than they can in a minute. The next factor that disrupts this process is rapid inhalations and exhalations. To find out how correct their number is, you need to calculate how many times per minute they are performed. Normally, their number should adhere to the mark 8-12.

It should be noted that for many people, including athletes, the respiratory rate exceeds the recommended one. If this happens in healthy people, then there is nothing to say about the sick at all. It is noted that with inflammation of the organs, the number of breaths that a person takes per minute reaches 70.

High respiratory rate- the result of impaired lung function. With an incorrect breath, an insufficient amount of oxygen enters them, which a person begins to compensate for by increasing the frequency. The organs of the respiratory system are worn out, and the required volume of oxygen is still not supplied.

Even the ancient philosophers said that a certain number of breaths and exhalations are allotted for each human life. When it comes to an end, the person dies. Therefore, people who breathe slowly, while saving their strength, significantly exceed the life expectancy of the rest.

How to learn to breathe correctly

In order for the breath to be most complete, due attention should be paid to the lower part of this process, which takes place in abdominal cavity.

It is necessary to take the following position - lie on a hard surface, for example, on the floor. Place one hand on the chest, the other on the stomach. After that, you need to exhale as deeply as if you are trying to reach your spine with your stomach. The more the abdominal cavity is drawn in, the better. It is necessary to strive to achieve the maximum effect.

The hand, which at this moment lies on the chest, should control its immobility. In turn, the second hand should feel the movements of the abdomen, the work of which activates the diaphragm, which presses on the lungs. Thus, it promotes the release of air.

After there is no oxygen left in the lungs, the breath should be made as lightly, superficially as possible, trying not to draw in oxygen with all your might. The hand lying on the chest should also follow her rest. Connect the stomach and the hand that lies on it. She will have to feel the latter slowly rising up. It is important to carefully ensure that during the movements of the abdomen, the chest also does not move.

Having done the exercise correctly, you will immediately feel that when you inhale, despite its lightness, enough air enters the body, much more than usual.

This workout should be done every day this method won't become habitual.

Training "Energy breathing with the help of the abdominal zone"

Having studied the principle of breathing with the help of the abdomen, you need to move on to the next, improved and useful - energy type. Frankly speaking, correct breathing, in which the lower abdomen is involved, is already considered energetic, because by breathing in this way, we put energy flows into work, which in turn fill the body with the power of life. In order to remember how to breathe correctly in this case, it is recommended to refer to the following exercise, which will significantly increase the indicators of the received vitality.

You need to take a position in which the back is straight - sitting or standing.

Attention should be directed to the area below the navel.

Now imagine that there is the strongest source of life force, emitting a bright beam of light. Its management is completely under your control, you yourself direct the beam in one direction or another. All your attention should be directed as much as possible to the sensation of this radiation.

In the process of inhalation, you need to imagine that an imaginary searchlight has unfolded inside you, the direction of the rays of which goes to the lower back. The vital force fills the abdominal cavity, moves to the lower back and goes along the spine to the coccyx area. At the same time, you breathe in oxygen and puff out your belly. The force and energy generated in this case is best represented as a glow bright color, for example, yellow.

If this exercise is performed correctly, there should be a feeling of oversaturation with oxygen in the lower abdomen. The abdomen should strongly bulge forward. Breathing should be held for a couple of seconds.

Then, exhale as slowly as possible. Do not stop controlling the cavity of the abdomen and the immobility of the chest. In the process of exhaling with a spotlight in your imagination, the opposite action should occur - it turns around, but the energy rays go out.

This training will have a beneficial effect on the full saturation of the body with vital energy. Also, its implementation is recommended in the presence of intestinal diseases. In this technique, you need to study abdominal breathing well in the usual way.

Full Breath Workout

It is best to perform it while standing, while the back is fixed in a level position.

Inhale slowly. It is undesirable that it be accompanied by noise from the nose. Try to absorb oxygen as naturally as possible. Try to direct the air to the bottom of the lungs, as close to the diaphragm as possible. Watch it descend smoothly, putting pressure on the abdomen, causing it to rise. Thus, it prepares a place for oxygen.

After that, the direction of air should be directed to the middle of the lungs. At the same time, a feeling of an extended abdomen should remain, and oxygen should begin to force the ribs and chest area to expand.

Then it is necessary to send oxygen to the upper part of the lungs. The chest should expand. To achieve the desired effect, you need to draw in the lower abdomen. The diaphragm in this case will noticeably rise and begin to support the chest area from below, thereby forcing the air to move up. It is recommended to ensure that the breath is smooth, unhurried, the work of the organs of the respiratory system occurs gradually, without haste and jerks.

After inhaling, you need to hold your breath for a couple of seconds.

Then exhale slowly. The abdomen will gradually relax and rise to its original position. The chest is also expanded. At the end of the breath, the tension in the chest subsides, the stomach is raised. Release the state of tension. All organs return to their normal state.

This kind of breathing exercises will become even more understandable with constant training.

This method is good because all organs are involved in it. Energy will completely fill the body, oxygen will smoothly enter every cell of the lungs. A healing process will take place inside a person, his state of health will noticeably improve.

Why, then, in most people, the appearance of processes that Negative influence on the whole body, noted at an early age? The answer is simple enough. They simply spend significantly more life force than they receive. Energy consumption is constant, it is spent not only on various physical activities. A considerable part of it goes to experiences, unstable psychological states, feelings of fear and anxiety.

It is worth noting that even breathing, when it occurs incorrectly, consumes a significant amount of energy. For many people, the process of breathing is arranged in such a way that they spend their life force on it, but do not receive it in return. Therefore, premature aging occurs. By understanding how to breathe properly, you can significantly reduce energy consumption and increase its production. The predominance of the creative forces is no longer noted, they are on a par with the destructive ones. Proper breathing is the basis of health, strength and longevity!

The importance of proper breathing in terms of health is difficult to overestimate. Not everyone knows that not only the well-being and general physical condition of the body, but also intellectual performance depends on how correctly we breathe.

Breathing is an unconditional and automated process, but it can and should be controlled) And how to achieve this, how to breathe correctly and with health benefits, we will try to figure it out in this article.

What is the correct breath

Correct breathing is breathing with the diaphragm: while inhaling, the stomach is filled with air and rounded, and when exhaled, it is drawn in and returns to a neutral state.

Diaphragm (simplified) - a domed septum of muscles that separates the chest cavity from the abdominal cavity. Participates in the process of respiration.

This is the way we breathed when we first came into this world. However, with age, many of us simply forgot how to breathe properly: stress, restrictions, the habit of driving emotions inward lead to shallow breathing in incomplete depth.

Healthy and proper breathing is characterized by a special rhythm and frequency of the respiratory phases. The optimal respiratory rate is 14-16 breaths per minute. If the number of breaths exceeds eighteen - a reason to think: the lungs are poorly ventilated and vulnerable to viral diseases, especially in the autumn-winter period.

What gives us proper breathing

Deep diaphragmatic breathing is a natural process that has a powerful healing effect. Adherence to the principles of proper breathing gives a lot for the health of the body as a whole:

• Strengthening the immune system
• Improving digestion
• Deep relaxation, both physical and equally important emotional relaxation
• Decreased heart rate and blood pressure
• Powerful influx of energy
• Decrease in the formation of lactic acid in muscle tissues (which will be especially appreciated by athletes and adherents of a healthy lifestyle)
• Getting rid of stress and excessive anxiety
• Improving well-being and general physical condition
• Weight loss and normalization of metabolism.

Fundamentals of proper breathing

Even the ancient Indian sages drew attention to the importance of the ratio of the length of exhalations and inhalations.

The correct breathing rhythm of vigorous people with a high degree of efficiency is an elongated deep breath, a short pause, and an energetic exhalation. This breathing pattern gives a burst of fresh energy and has a mobilizing effect.

In a situation of anxiety and stress, a different respiratory rhythm will become a panacea: a short breath, a pause and a long exhalation relax the muscles and relieve the internal tension of a hard day.

Development of correct breathing

Setting up proper breathing is a matter of close attention to a number of health-improving methods: hatha yoga, qigong and other oriental movements, some modern methods gymnastics are built on the principles of this process.

However, in order to retrain yourself to breathe consciously and correctly, it is not necessary to join breathing practices. Proper breathing can be achieved by self-observation and simple exercises.

Breath type test

The first thing to do is figure out how you breathe. To do this, place one hand on the diaphragm, the other on the chest.

• If the diaphragm is included in the breathing process, the hand on the abdomen will move forward from the spine.
• If only the hand on the chest moves, this is the chest type of breathing.
• And if both hands move - a mixed type of breathing.

Most often, in adults, the thoracic type of breathing predominates.

Physical activity, for example, interval training, swimming and running, has a good effect on the formation of the correct breathing system.

Proper breathing while running

If we talk about the principles of proper breathing while running, it is worth noting that there is no general opinion on this matter, the only thing that all theorists agree on is that breathing should be deep, natural and uncomplicated.

It is recommended to breathe through the nose, slightly opening the mouth - thus, a mixed process is obtained and enough air enters the lungs. Experienced runners are of the opinion that it is necessary to breathe with the diaphragm - evenly and calmly, with an emphasis on exhalation.

When running slowly for long distances, it is necessary to maintain a certain respiratory rhythm - inhale and exhale for every 3-4 steps. If there is not enough oxygen, the number of steps is reduced to two.

To learn the basics of healthy breathing while running, you can first train while walking.

Correct breathing technique

Learning to breathe with the diaphragm is very simple, using a series of exercises for proper breathing. Here are a couple of the simplest and most effective.

1. Lie on your back with your knees slightly bent and completely relaxed. Concentrate completely on your body and your sensations. Tighten the press and exhaling air draw in the stomach. Hold your breath and inhale through the diaphragm, filling the abdominal cavity with oxygen (bulge your stomach). After a pause, exhale again.
2. The same process, but in a sitting position. For better control of the movement of the diaphragm, you can put your hand on your stomach.

Proper deep breathing

The intensity of deep breathing should be smooth and calm, excessive rhythmic breathing in full depth can lead to dizziness and darkness in the eyes.

Why does breathing too deeply often lead to this problem? This is explained by the active return of carbon dioxide, which maintains a healthy tone. blood vessels. Hyperventilation of the lungs can contribute to hypertension (increased pressure), cerebrovascular accident, up to a stroke.

Proper belly breathing

Why is abdominal breathing considered correct?

The correct breathing system ensures the movement of the muscles of the diaphragm up and down, allowing the lungs to fully open.

• When you inhale, the diaphragm tenses and goes down, massaging the walls of the abdominal cavity and providing blood circulation, which in turn enriches the tissues of the body with nutrients.
• As you exhale, the contraction of the abdominal muscles pushes the diaphragm up, contracting the lungs and pushing carbon dioxide out.

The consistent movement of the muscular septum massages the internal organs of a person, including the digestive organs.

Correct speech breathing

The development of proper breathing is of paramount importance in the production of voice - and, accordingly, plays a leading role in teaching singing and correcting speech disorders in children. Since speech sounds are formed on exhalation, great attention must be paid to its proper organization.

The exhalation should be smooth, long and rational, and the inhalation, on the contrary, should be short and silent.

Proper breathing while singing is the basis of vocals. Therefore it is very important special exercises develop the ability to breathe with the diaphragm, as well as use a mixed abdominal-thoracic type of breathing. At first, control the respiratory process by placing your palm on your stomach.

Yoga - correct breathing in Eastern practices

The correct breathing system is the basis and philosophy of the popular trend of hatha yoga.

Oriental practices teach conscious and thoughtful breathing, which greatly enhances the healing effect of performing asanas. Special breathing exercises - pranayamas - are the way not only to health, but first of all to spiritual self-improvement.

In its practice, yoga relies on three types of breathing at once - clavicular (upper), intercostal (middle) and lower abdominal, activating the entire respiratory system of the body.

Proper abdominal breathing is the path to the perfection of the soul and body

Deep breathing with the diaphragm is an opportunity not only to improve health and achieve inner harmony, but also to part with extra pounds.

There is a belief that regular breathing exercises can replace exhausting physical exercises in gym. Modern bodyflex and oxysize breathing techniques are gaining more and more popularity. Oxygen speeds up the metabolism, activating the intensive burning of excess calories.

Proper breathing system

Speaking about the healthy and natural breathing system, it is very important to note that breathing should be carried out through the upper respiratory tract - through the nose.

Proper nasal breathing protects the throat and lungs from cooling and the smallest particles of dust, warming and filtering the inhaled air. Bad habit breathing through the mouth is the root cause of many diseases of the respiratory system and the thyroid gland. in an efficient way Prevention and treatment of diseases of the upper respiratory tract is the gymnastics of proper breathing.

Let's summarize

We examined the basic principles of proper breathing, which we all once owned, but managed to forget. With the help of simple exercises and techniques, healthy breathing will naturally enter your life, giving you youth, energy and beauty.

We begin to breathe in the womb and leave this world as soon as we draw our last breath. But what can we say about breathing, what do we know about breathing, except that breathing is a life process given to us by mother nature?

Someone will say that it is not worth separating the breath from other life necessities that are no less important for a person, such as food and drink, for example, but I believe that this is exactly the case.

Breathing prevails over all the vital needs of a person only because a person can live without water - several days, without food - several months, and without air - only a few minutes.

Therefore, I put the breath OVER all the components of a healthy lifestyle, which will be discussed in this section. I believe: breathing is the BASIS of LIFE!

VITAMIN O 2

Oxygen is something that we take for granted. We cannot see it, it is free, it is available to everyone regardless of religion, culture, profession or social status in society. He is everywhere, he is all around us. We use it without thinking.

Probably due to the fact that a person is arranged in such a way that everything that he gets easily, and for which he does not need to pay and fight, loses value for him. Perhaps that is why it has lost its significance and relevance for us. But oxygen is so vital important element for our health that many of us don't even realize it.

CORRECT BREATHING IS THE KEY TO HEALTH!

We have all heard the phrase more than once: “All diseases are from nerves”, I would rephrase this statement as follows: “ALL DISEASES FROM LACK OF OXYGEN” (including nervous ones).

By the words "lack of oxygen" I do not mean that in order to get oxygen it is necessary to go to a pine forest or to the sea. Not at all. I mean that modern man for various reasons, I forgot how to breathe correctly, as a result of which all tissues, organs and systems of our body begin to experience oxygen starvation which leads to various diseases.

Every day our body burns about seven hundred billion old cells. These waste cells are toxic and must be eliminated from the body. This is a natural process of our body, and it cannot cause any concern until, for one reason or another, this waste toxic material stops being eliminated from the body at the same rate as it is processed.

As long as we breathe correctly and as a result receive a lot of oxygen, our body has enough energy and the waste material is removed easily. The problem comes when we don't get enough oxygen.

If you try to start a fire in such a way that you pile logs close together without leaving an air gap between them, you will never start a fire. Similarly, your cells cannot function without oxygen. They simply won't work properly.

You can eat Brussels sprouts for breakfast, green seaweed for lunch, and bean curd for afternoon tea, but if you don't provide your cells with enough oxygen, they will never be completely healthy.

Oxygen is very important for humans. You see, the body can store food and fluid, but it cannot store oxygen. Therefore, every moment we must provide our cells with a stream of life-giving oxygen. What to do? Learn to breathe correctly!

LEARNING TO BREATH CORRECTLY!

There are many healing breathing techniques, but in this article we will not consider them. (You can read about them in other sections of my site). Here I want to give you the basis, so to speak, the most basic, easiest breathing exercise that does not require strong spiritual and physical efforts from you, but which is fundamental to the entire respiratory process. This is the foundation on which all breathing exercises are built.

This exercise alone will not only save you from existing diseases, but will help you always stay healthy and stay in good spirits. So let's get started...

Have you noticed how babies breathe? - they breathe with their stomachs. People who breathe incorrectly - breathe superficially - with a diaphragm ... Therefore, those who have forgotten how to breathe correctly - learn again.

Deep belly breathing. It is best if you begin to master this breathing in a lying position. Lie down on a rug or sofa and begin to inhale slowly, smoothly through your nose, so that your stomach is filled with air. When your stomach is filled to capacity with air, start exhaling it just as smoothly (also through your nose). Exhale to the full so that there is no air left in you. Breathe in, breathe out, breathe in, breathe out. That's actually all ... Duration 30-50 minutes. Exercise is done at a calm, moderate pace, an unlimited number of times.

Do not be alarmed if breathing causes you slight discomfort at first. All these "unpleasant" sensations will pass. This exercise has no contraindications. So everyone can do it. It is best to practice breathing on an empty stomach or 1.5-2 hours after eating.

Try to use every opportunity to apply this exercise. For example, when going to work, or returning from work, walk 2-3 stops on foot, and try to breathe with your stomach during this segment of the journey. Whether you are lying in front of the TV, whether you are going to the store for shopping, to the child for a meeting - breathe with your stomach! All that is required of you is simply to move your breath into the abdomen.

I do not urge you to breathe with your stomach all the time, and our "civilized world" will not allow you to do this all the time, but you can devote a few minutes a day to this, right? Therefore, do not just breathe, but breathe correctly and your body will thank you.

Always remember! Your breath is your best doctor and friend, do not refuse its help and support!

Proper breathing is the basis of longevity and a healthy life A person's life begins at the moment when he takes his first breath, and ends with the last breath. We can live without food for about a month, we can live for about a week without water, without air we can only live for a few minutes. Respiration is the most important biological function, with which all other functions of the body are connected. Thus, breathing is life itself. As is known, without exception, all processes in the Universe are cyclical and all these cycles are interconnected. The rhythm of these cycles is the “breath” of the Universe. Our breathing - inhalation and exhalation - is the most important of all the cycles to which our life is subject. Indian yogis say that each person in each incarnation has a certain number of breaths and exhalations. This means that the one who breathes deeply and calmly will live longer than the one who breathes shallowly, often and fussily. There is great wisdom in this statement, especially since yogis themselves are great experts in how to breathe properly, and are famous for their impeccable health and amazing longevity. They just shake their heads as Westerners squander the divine gift of life, bustling about in a hectic activity and, as a result, hurriedly taking small breaths in and out. Unfortunately, we have to admit that we, civilized people, armed with a large amount of knowledge and skills, do not know how to do the most important thing - we do not know how to breathe! Modern Western man breathes too quickly and shallowly, which is one of the main causes of low vitality and numerous diseases. Our unnatural living conditions in polluted cities, stuffy offices and cramped apartments have led us to forget the natural rhythm of breathing. Primitive people living in natural conditions did not need to be taught to breathe correctly: the struggle with the elements, the harsh climate, the constant movement in the fresh air trained the lungs and developed the correct breathing habit. In addition, our overloaded emotional life, the constant rushing between passions and fears, literally constricts the throat, compresses the diaphragm and prevents normal, deep breathing. The way we breathe, according to yogis, barely keeps us alive. There is a saying in India: “When all the corners are swept clean, it is not the same as if only the middle of the room is swept.” Our breathing usually allows us to "sweep" only a small part of our lungs. Correct is such breathing, in which the entire volume is involved, all three sections of the lungs - upper, middle and lower. This way of breathing is called “full yogic breathing”. Well-ventilated lungs transfer a large amount of oxygen and prana into the blood - the subtle energy component of the air, the blood circulates more actively, all cleansing and metabolic processes are enlivened. If the blood is not sufficiently supplied with oxygen and prana, it is gradually filled with waste products and toxins, the removal of which is slowed down, and these harmful substances are carried to all tissues and organs, poisoning the body. Most modern people breathe only from the top of their lungs. Such breathing is called "clavicular", and it is especially characteristic of women who, in the pursuit of harmony, tighten their waist and stomach with belts, corsets, tight trousers and skirts. Men breathe a little better, some of them perform middle or intercostal breathing. With this breathing, both the upper and middle sections of the lungs are involved. And only a fraction of a percent of people have abdominal, or abdominal, breathing, in which all three sections are filled with air - the lower, middle and upper. In this breath, the diaphragm is actively involved. This way of breathing is the most correct, it ensures a long and healthy life. What helps to learn how to breathe correctly? First, exercise, especially outdoors. While walking, the volume of inhaled air doubles, while climbing mountains - ten times, while swimming - twenty times. Secondly, special breathing exercises - pranayama and qigong. The sages of India and China understood the importance of breath control for maintaining health, vitality and longevity thousands of years ago. The techniques of breathing exercises developed by them are, without exaggeration, a panacea for a modern urban person from most diseases and mental problems, as they not only restore health to the body, but also help regulate the psyche. Daily practice of full yogic breathing, at least for 15 minutes, significantly improves immunity and helps develop the habit of breathing correctly, with the entire volume of the lungs. And a few more words about the connection between breath and sexuality. Since childhood, our sexual self-consciousness has been enslaved by numerous fears and repressions, and the diaphragm, which plays a huge role in breathing, is literally tightened with the iron shackles of all these repressions. This is another reason why we can't breathe. With the help of a full breath, we release the diaphragm and release the energy of passion and ecstasy, enclosed in the lower abdomen in the sexual chakra. It is no coincidence that the ability to maintain the rhythm of deep full breathing during lovemaking is one of the key techniques. #Tantra yoga. Thus, by practicing full yogic breathing, we can also significantly improve the quality of our sex life.

Information flashes from book to book: “A person must and can live up to 120-150 years. This age is laid down by nature. But only a few manage to live to a ripe old age and at the same time maintain strength and health. Most people reach the age of 60-70 and come to this milestone with a whole bunch of different diseases.

What prevents us from being healthy even up to 50-60 years?

From the first minutes of birth, a person is exposed to various stimuli. The body is ready for them, it has amazing abilities to adapt to very different conditions: heat or cold, complete rest or vigorous action. But only on condition that we do not interfere with him, we trust him. Otherwise, the body ceases to cope with problems and gives a distress signal - it gets sick. And we treat him. It doesn't matter what - herbal pills or fasting. Sometimes the problem recedes, but soon a new one arises. Why? Because before you treat, you need to think about the essence of the disease, about why it was given to us. You can give the answer to this question right now, after reading just one paragraph of this chapter: a disease is an indicator that we are doing something wrong - we are interfering with the body. And most often we prevent him from breathing properly.

Life begins with breathing. The first action of a child born into the world is a deep breath of air. The functioning of our organs and systems depends on breathing. Beauty, youth and longevity are directly related to our respiratory processes. They regulate our physical and mental activity. Our thoughts and emotions, mood and even manifestation of creative abilities also depend on breathing. Breath is a reflection of our internal state and interaction with the outside world. Each inhalation and exhalation shapes a person. But at the same time, it is such a natural mechanism that we do not pay any attention to it.

As a rule, we do not think about how we breathe and what we breathe. And in vain. On the one hand, breathing is a physiological process during which natural gas exchange occurs in the body. But on the other hand, breathing is the same important source energy, as well as nutrition. During inhalation, vital forces enter along with oxygen. On exhalation, the body is released not only from carbon dioxide, but also from negative energy and tension.

Breathing is a semi-autonomous function. That is, we don’t seem to think about how to inhale or exhale, but if we wish, we can consciously control our breathing, in contrast to our heartbeat.

Let's go back to the beginning of the chapter and try to answer - how, by violating the natural process of breathing, a person prevents the body from replenishing energy and cleansing itself - let's remember what the respiratory system is and how it works.

Breathing is the result of the complex work of an entire organ system.

Lungs are the central organ of the respiratory system.. They consist of tiny vesicles (alveoli) surrounding the bronchioles. There are about 700 million of them. Venous blood enters the alveoli through the pulmonary arteries, and atmospheric air through the respiratory tract.

Main function lungs - gas exchange. Gas exchange is the movement of gases and changes in their composition within the body. During gas exchange, oxygen is taken from the consumed gas mixtures and carbon dioxide, various gas impurities, inert nitrogen and water vapor are released.

The respiratory system also includes cavities of the nose and mouth, pharynx, larynx, trachea and bronchi.

First, air enters the nasal cavity and nasopharynx. They are motionless. Their shape is not accidental: the nasopharynx is designed to amplify the sound of our voice, give it timbre and sonority.

Further, the air passes into the pharynx, where the respiratory and digestive tracts intersect, and then into the trachea, where dust and foreign particles settle that can enter the body. In addition, the function of the trachea is to humidify the air. From it, the air flow passes into the bronchi.

The bronchi are tubes that form when the trachea bifurcates. They terminate in bronchioles located in the lungs. The task of the bronchioles is to distribute oxygen. The air reaches the lungs already heated, purified from the main amount of mechanical impurities and moistened.

Respiratory movements are carried out by the diaphragm (it separates the lungs from the abdominal cavity) and the intercostal muscles. When inhaling, the muscles raise the chest, the diaphragm contracts and thickens. As a result of this process, the volume of the lungs increases, and air enters the lungs. The process is similar to that of a conventional pump. When exhaling, the intercostal muscles relax, the diaphragm rises and the air is pushed out of the body.

In the process of gas exchange, oxygen and carbon dioxide are of paramount importance.

Oxygen enters the body with air through the bronchi, then enters the lungs, from there into the blood, and from the blood into the tissues.

Carbon dioxide goes through this chain in the opposite direction: it is formed in the tissues, then enters the blood and from there it is excreted from the body through the respiratory tract.

In a healthy person, these two processes are in a state of constant equilibrium: the ratio of carbon dioxide and oxygen is 3:1.

Carbon dioxide, contrary to popular belief, is necessary for the body no less than oxygen:

The pressure of carbon dioxide affects the cerebral cortex, respiratory and vasomotor centers;

Carbon dioxide provides tone and a certain degree of readiness for the activity of various departments of the central nervous system;

Responsible for the tone of blood vessels, bronchi, metabolism, secretion of hormones, electrolyte composition of blood and tissues;

Indirectly affects the activity of enzymes and the rate of almost all biochemical reactions of the body.

Oxygen, on the other hand, serves only as an energy material, and its regulatory functions are limited.

Types of breathing

In a calm state, a person usually inhales and exhales 400-500 ml gas mixture. Although the maximum expiratory volume after the deepest breath reaches an average of 3500 ml. This indicator is called the vital capacity of the lungs.

In a healthy person, gas exchange occurs with the same frequency of inhalation and exhalation (16-20 breaths per minute). In children, the respiratory rate is higher. It is 20-30 breaths per minute; in infants - 30-40; in newborns - 40-60. Respiratory rate can fluctuate depending on physical activity, emotional mood, health status. At the same time, each person is able to arbitrarily change the rhythm, depth, structure and level of breathing, use it in various situations and different types breathing. Depending on which muscles are working, breathing can be abdominal or diaphragmatic, thoracic or intercostal (which in turn is divided into upper and lower) and mixed or full.

abdominal breathing It is carried out by means of contraction of the diaphragm and muscles of the abdominal cavity with the relative rest of the chest walls. When inhaling, the shoulders fall, the pectoral muscles weaken, the diaphragm contracts and falls. This increases the negative pressure in the chest cavity, and the lower part of the lungs fills with air. This increases intra-abdominal pressure and protrudes the stomach. During exhalation, the diaphragm relaxes, rises, and the abdominal wall returns to its original position.

Why do you need

During diaphragmatic breathing, internal organs are massaged. Most often, such breathing occurs in men. It also occurs when a person is resting, usually during sleep.

Lower chest breathing engages the intercostal muscles. As a result of muscle contraction, the chest expands outward and upward, air enters the lungs, and inspiration occurs. During lower breathing, only part of the lungs are filled, and only the ribs are involved, but the rest of the body remains motionless. As a result, a full-fledged gas exchange process does not occur.

Why do you need

Lower chest breathing is generally used by women. It is also used by people who are often in a sitting position, because they have to lean forward all the time to read or write.

Upper chest breathing occurs due to the work of the muscles of the clavicles. When inhaling, the collarbones and shoulders rise, and air enters the lungs. In this case, you have to make a lot of effort, because the frequency of inhalations and exhalations increases, and the supply of oxygen is insignificant. Such breathing can be deliberately induced by drawing in the abdomen. Only a small part of the lungs is involved in upper chest breathing, and gas exchange occurs incompletely. As a result, the air is not properly cleaned and warmed.

Why do you need

Women resort to this type of breathing during childbirth.

mixed or full breath sets the entire breathing apparatus in motion. At the same time, all types of muscles work, and the diaphragm, and the lungs are completely ventilated.

Why do you need

Such breathing removes toxins, stimulates metabolism, renews the body.

In this case, breathing can be both deep and shallow. Shallow breathing is light and accelerated. The frequency of respiratory movements is up to 60 movements per minute. At the same time, a silent inhalation and a noisy intense exhalation are made. This allows you to relieve tension from all the muscles of the body. With shallow breathing, the lungs are only partially filled with air.

Only small children breathe superficially. The older the child becomes, the fewer breaths per minute he takes. The breathing of an adult takes on a deep character. During deep breathing, the frequency slows down, the lungs are filled with air as much as possible. The volume of inhalation at the same time exceeds the permissible norm.

But is such breathing beneficial to our health? And what type of breathing is the best?

From childhood, we are taught to breathe deeply during physical and psychological stress. It is believed that the more oxygen enters our body, the better our internal organs will be “nourished” and the longer they will remain healthy.

But it turns out that deep breathing can also occur involuntarily for the following reasons:

Overeating, especially the abuse of protein and fatty foods;

Taking medications, especially antibiotics, ephedrine, adrenaline, cardiamine;

Hypodynamia (low physical activity);

Bed rest, especially sleeping on the back and right side;

Overheating;

Smells of chemical origin: linoleum, rubber, household paints, etc.;

Neuropsychic tension;

gambling;

Smoking;

Alcohol.

Paradoxically, as early as 1871, the Dutch physician De Costa proved that deep breathing is bad for our health!

The Russian physiologist B. F. Verigo and the Danish scientist N. Bohr simultaneously discovered a phenomenon that became known as the “Verigo-Bohr effect”. They came to the seemingly paradoxical conclusion that An excess of oxygen and a lack of carbon dioxide lead to oxygen starvation.

The fact is that deep breathing saturates the lungs with oxygen, which means it displaces carbon dioxide. To compensate for the loss of carbon dioxide, the vessels shrink. Accordingly, the supply of oxygen also decreases, since it penetrates into the tissues of the body through the same vessels through which carbon dioxide is removed from there.

Therefore, the idea that deep breathing enriches the body with oxygen to the fullest extent is erroneous.

For the normal functioning of the body, it is necessary to maintain the balance of carbon dioxide and oxygen established by nature. The desire to increase the oxygen content due to deep breathing leads to oxygen starvation.

From deep breathing after 1-3 minutes:

There is a decrease in pressure or hypotension;

There are swelling, bags under the eyes;

The work of the thyroid gland is disturbed;

The concentration of cholesterol increases, regardless of nutrition.

In addition, science has established a close relationship between breathing and the tone of the nervous system. Obviously, deep breathing removes carbon dioxide as completely as possible. But is it good for the body? Observations have shown that carbon dioxide is a hypnotic, sedative and even narcotic substance. Therefore, its decrease in nerve cells leads to their excitation. As a result, symptoms such as insomnia, irritability, memory impairment, and as a result, asthma, hypertension, heart attacks, strokes, etc. appear. In addition, a decrease in carbon dioxide in the blood leads to a decrease in pH. As a result, the environment in the body shifts to the alkaline side, which disrupts the activity of enzymes and vitamins and inevitably leads to improper metabolism, weakened immunity, and allergic reactions.

How to maintain the optimal balance of the depth of breathing, the balance between oxygen and carbon dioxide, so as not to harm the body?

What is correct breathing

Most people are confident that they are breathing correctly. Well, what, it would seem, is complicated here. But in most cases, we limit ourselves to shallow breathing, or vice versa, we focus on deep breathing. Both of them deviate from the natural norm. Only when health problems begin do we remember our breathing.

Proper breathing involves using the entire volume of your lungs and providing the body with a sufficient amount of oxygen and carbon dioxide.

Proper, healing human breathing consists of three phases:

1) involuntary silent breath (necessarily through the nose);

2) exhalation;

3) a short pause - a respite.

All three phases are always present in the act of breathing. The exhalation is about one second, followed by a pause - about one and a half seconds, and the return of the breath (inhalation) - about a second. The time ratio may vary depending on the type and intensity of the loads. Three-phase breathing is provided for by the laws of nature. And I can assure you it is the most optimal and effective. By the way, in a dream healthy man breathes as correctly as possible, because breathing is not consciously controlled , because in a dream the control of this process is entirely transferred to the respiratory center.

Three-phase breathing is a cycle that in an untrained person repeats on average 16 times per minute, and in a trained person - about 8-10 times per minute.

Proper breathing facilitates the work of the heart, increases the respiratory movements of the chest and diaphragm, and stimulates the non-cardiac circulation mechanism. It strengthens all organs at once human body associated with breathing (voice box, lungs and diaphragm). Thanks to proper breathing, the normal activity of the nervous system is restored, the vital capacity of the lungs increases, blood and tissues are actively saturated with oxygen, which affects a significant improvement. general condition and working capacity.

In order to determine the rhythm of correct breathing, it is necessary to sit on a chair in a free, relaxed posture. Clothing should not constrain the body.

Close your eyes and focus on your breathing. Follow him, but do not consciously try to interfere with the process. Your task is to follow the sequence of filling and releasing the lungs:

First, gently fill the lower part of the lungs with air so that the stomach moves forward, the diaphragm goes down, then the middle one (this will raise the ribs and chest), and finally the upper one (the collarbones should rise, and the stomach should be pulled up to the spine);

As you exhale, your stomach should draw in, your diaphragm rise, and then your chest and shoulders should drop;

Movements during inhalation and exhalation should be soft, smooth, without sharp shocks and tension;

Repeat 3 times;

On the fourth breath, hold your breath and note the time in seconds;

Exhale and again record the time during which you can do without air entering the lungs;

Compare your results.

In most cases, the duration of inhalation and exhalation will be different. Some people have a short inhale, while others have a short exhale. With proper breathing, the duration of inhalation and exhalation should match. If you have a difference between inhaling and exhaling, it's time to get serious about your health. Once you master the technique of proper breathing, it will become your primary need and habit.

Proper breathing techniques

People have been thinking about what proper breathing is for a long time. The first information on this issue dates back to the VI century BC. The oldest sayings about the method of correct breathing are carved in stone: “When breathing, you need to do the following: hold your breath, it accumulates, if it accumulates, it spreads further, if it spreads further, then it goes down, it becomes calm, if it becomes calm, then it strengthens. If you release it, then it grows, when it has grown, you need to squeeze it again. If you squeeze it, it will reach the top of the head. There it presses on the head, presses down.

The peoples of the East attached philosophical meaning to breathing exercises. Breathing was supposed to control the energy of a person, to exist in harmony with feelings and thoughts.

In European philosophy and medicine, the connection between the breath of the soul, health and life was affirmed. The scientific and technological revolution made it possible to realize that breathing has a significant impact on all the main functions and processes of the body. Thanks to him, you can engage in the prevention of diseases.

20th century research in the field of breathing led to the creation of a number of methods of correct breathing. Initially, these techniques were used for respiratory diseases, as well as in the professional training of singers, announcers, teachers and athletes.

And only in the second half of the XX century. The development of respiratory gymnastics has found wide application in both traditional and alternative medicine.

There are many techniques that normalize breathing, make it right. Among them:

Oriental breathing exercises tai chi qigong;

Technique of respiratory gymnastics bodyflex;

Hyperventilation breathing technique;

The method of three-phase breathing L. Kofler - Lobanova-Lukyanova;

Paradoxical gymnastics by A. N. Strelnikova;

Method of volitional liquidation of deep breathing KP Buteyko.

Which one to choose, you think? And how safe will it be? Frankly, all these techniques are wonderfully combined with each other and everyone can find the best breathing exercises for him. In the table below, you can choose breathing techniques based on your state of health. You will find descriptions of all the mentioned techniques in this book. I have tried some of them on my own experience and have achieved significant changes in the state of health. But, of course, the biggest discovery I made for myself five years ago, when I found a description of the sobbing breathing method of Yuri Vilunas. Nothing could be easier or more natural!

Any of the breathing techniques requires effort and time to master and perform the exercises. You won't be able to breathe like a yogi while walking to or from work, mopping floors, or preparing dinner. Maybe that's why the results from the use of all of the above breathing exercises not so impressive. While it hurts - I do it, I let go a little - I began to be lazy. That's the way a person is. But the Vilunas method was able to defeat even human laziness.

Comprehensive treatment and prevention of diseases by respiratory techniques