Breathing is, without exaggeration, a vital process taking place in living organisms. As a result of this process, body cells saturated with oxygen, which catalyzes all organic chemical reactions. Modern physiologists believe that most people on Earth do not breathe correctly, i.e. their body, of course gets oxygen from atmospheric air that provides its vital functions. However many chemical the reactions of the human body remain unrealized that harms health, depletes the body and significantly reduces a life.
- What is breathing?
- How to breathe: video
- Types of breathing
- What is proper breathing?
- Proper breathing during training
- How to learn to breathe correctly?
- How to learn to breathe correctly in the stomach?
- How to learn to breathe properly?
What is breathing?
Breathing is a physiological process that provides the human body with oxygen necessary for functioning all organs and tissues. The deeper the breath, the more oxygen. enters the body and the faster the cells are saturated with it. Second an essential part of breathing is exhalation, in which the body freed from carbon dioxide, a by-product saturation of cells with oxygen. The more effective the expiration, the more carbon dioxide poisoning the body will leave it.
Respiration is inherent in all living organisms, unconditioned reflex, i.e., a specially uncontrolled brain. With increased physical activity or stressful situations, when in the blood increases the concentration of carbon dioxide, respiration becomes more frequent. So, the body signals us about catastrophic lack of oxygen.
Oxygen deficiency quenches metabolic processes of the human body, therefore, proper breathing should be relevant topic for every person.
How to breathe: video
Types of breathing
The following classification of types of breathing:
- Abdominal or diaphragmatic breathing, in which it fills lower part of the lungs. Such breathing is carried out using large muscles of the diaphragm that separates the thoracic and abdominal parts of the human body. When inhaling, the diaphragm contracts and falls closer to the peritoneum, therefore, the stomach is “inflated”. Muscle as you exhale relaxes, rises up to the sternum, and the stomach retracts and pushes air out of the body.
- Breast or rib breathing during inspiration is based on contraction pectoral muscles, accompanied by expansion of the chest. Bronchi and the bronchioles at the same time increase their diameter and are as ready as possible take in the air entering the lungs. When exhaling, on the contrary, the bronchi and the chest is narrowing, which allows them to “squeeze” out of themselves air. This type of breathing is considered the most common among people and not the most correct!
- Clavicular breathing is due to the fact that when you inhale clavicles rise, and when exhaled they fall. As a result, they work only the upper parts of the lungs, having a small volume.
What is proper breathing?
Proper breathing is called physiologically correct breathing. a diaphragm that automatically activates the chest, i.e. about. our lungs are filled with oxygen as much as possible. As a result of such breathing, the diaphragm simultaneously massages the pancreas, kidneys, liver, spleen, heart bag.
It is important to know that proper abdominal breathing in principle impossible to get by breathing air through the mouth, because mouth breathing affects the gas exchange of the body. Breathing through the nose allows activate the diaphragm, provide cells with oxygen as much as possible body. In addition, nasal breathing provides clean air, which is cleaned in the nose of dust, viruses and bacteria.
So, proper and healthy breathing is breathing in the stomach, with which air enters the body through the nose. And just like that most people do not have to breathe! However, proper breathing can and you need to learn. This is especially important for those who started hard work on your body, choosing a healthy lifestyle, saturated with physical activity.
Proper breathing during training
In intensive training, accelerated training is especially important. metabolic processes that with a lack of oxygen are simply not may leak. An option in which a person breathes faster through the mouth, like a fish thrown ashore, is also incorrect because with this increases the load on the heart, blood vessels, the body experiences stress, and in the blood there is still a lack of oxygen. For the athlete in the gym lifting the bar, such a breath dangerously. It is because of this that many novice athletes instead of pleasant fatigue after a workout they feel a complete breakdown and weakness.
It is important for people who are active in sports to master the right phrenic nasal breathing and apply it not only in the hall, but and in ordinary life.
How to learn to breathe correctly?
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To learn how to breathe correctly you need:
- perform exercises on the technique of diaphragmatic and chest breathing at least 2 times a day for about 5 minutes;
- beginners are advised to perform breathing exercises lying technique, later you can conduct regular workouts while standing or sitting;
- classes aimed at breathing techniques need to in fresh air or in a well-ventilated area;
- breathing exercises begin with vigorous exhalation, the following inhale and exhale during breathing exercises should be smooth and slow;
- control the duration of inhalation and exhalation – the exhalation should be twice as long as a breath;
- Be sure to monitor the rhythm of breathing in everyday life and in training time in the gym;
- continuously increase the interval between breaths, ensuring their maximum depth.
How to learn to breathe correctly in the stomach?
Sequence of Effective Development Techniques Diaphragmatic breathing for beginners is as follows:
- lie on your back, bending your knees;
- place your hands on your stomach;
- exhale vigorously and then a slow breath in which you need to focus on the navel, control the rise of the abdomen and do not use the chest;
- make a smooth exhalation, followed by retraction of the abdomen;
- repeat the exercise 6-7 times.
How to learn to breathe properly?
You need to lie in the same starting position as for training diaphragmatic breathing, only hands should be placed on the chest the cage. Slow inhale and exhale with attention span. on the ribs. It is enough to repeat the exercise 6-7 times.
It’s important not to be limited to breathing techniques only as certain exercises, you need to bring the skill of proper breathing to automatism, controlling the inhalation and exhalation throughout the day. Usually after 1-3 months, anyone can breathe extremely deeply, perfectly saturating the body with oxygen. Long workouts for more sophisticated techniques allow you to master all three types of breathing for one inhale-exhale cycle. This is how yoga and professional divers breathe. There are no limits to human capabilities, the main thing is the desire to be healthy!