How to breathe correctly?

Breathing is an essential process of life. Thanks to him, the body is saturated with oxygen is an integral participant in all the ongoing reactions and processes. The ability to breathe for granted from birth, but the vast majority of people, according to psychologists, doing it not quite right.

In other words, oxygen is breathed in only for the necessities of life amounts, and most chemical reactions are just not being implemented because of a shortage. It leads to exhaustion, poor health, reduced life.

What is a breath?

Vital physiological process in which organs and cells are saturated with oxygen. Committed and the deeper the breath, the more oxygen enters the body, and the process of saturation is faster.

In the process of oxygen enrichment of the body stands out by-product such as carbon dioxide, the output of which is carried out through exhalation. Therefore, the more effective a person exhales, the faster the excretion of carbon dioxide.

Being unconditioned (innate) reflexes, breathing is not controlled by the brain, and unconscious. If the amount of carbon dioxide in the body increases and not enough oxygen, the person begins to hyperventilate. This condition is characterized by stress and high physical exertion.

Lack of oxygen inhibits everything that happens in the body's metabolic processes and affect health and well-being. This is due to the high interest in proper breathing and the importance of this topic.

In the respiratory process may include various organs. Depending on this, there are the following types of breathing:

1. diaphragmatic (abdominal);
2. costal (rib);
3. the clavicular.

Abdominal breathing based on the reduction and relaxation of the large muscles of the diaphragm, which separates thoracic from abdominal. When you inhale the diaphragm contracts, the air fills the lower area of the lungs, the stomach is inflated, and when you exhale, on the contrary, the muscle relaxes, the stomach is retracted.

Costal breathing is accomplished by reducing the chest muscles and increase the bronchus and bronchioles in diameter during the "absorption" of oxygen, their constriction when light is released carbon dioxide. This type of breathing is most common, but is not proper.

In clavicular breathing, which fills the air only the upper part of the lung receives less air. Breath occurs when lifting and exhale when lowering the collarbones.

What is proper breathing?

Physiologicallythe correct process, which involved the diaphragm and chest. In the case of these two bodies, the oxygen fills the lungs is maximized and simultaneously the diaphragm "massages" the pancreas, heart bag, kidneys, spleen, lungs and liver.

To breathe correctly is to breathe air is not a mouth, and nose. When the ingress of air through the mouth in the body deteriorating gas exchange. Nasal breathing, on the contrary, stimulates the diaphragm, the maximum oxygen to the cells. The device of the nasal cavity such that all the air flowing through it is filtered from viruses, bacteria and dust.

Only diaphragmatic breathing, with inherent for him the entry of air into the nasal cavity, is proper and healthy. And, despite the fact that breathing is an unconditioned reflex, everyone will be able to master it. It is especially important for those who devote themselves to a healthy and active lifestyle.

Breathing during intense exercise

The effectiveness of the training and health of the athlete depend directly on the accelerated metabolic processes requiring large quantities of oxygen. If, during intense physical exertion the breathing becomes hurried, the air enters through the mouth, then the body is starved of oxygen. It is fraught with decrease in efficiency of training and stress for the whole organism, which are accompanied by increased loads on the heart muscle and blood vessels.

Especially such a condition is dangerous for bodybuilders and is characterized by weakness and loss of strength, not a pleasant feeling of fatigue after performing the thrust. And if the person is not able to breathe correctly, to achieve any significant results in sports and leading a healthy lifestyle impossible. To breathe correctly you must not only when performing exercises, but also outside the sports hall.

The basics of proper breathing

Breathing exercise is based on two main principles:

1. the first breath occurs is energetic, and the subsequent breaths are smooth and slow;
2. the exhalation should always be twice longer than inhalation.

Along with these rules, there are other recommendations that will most effectively learn how to breathe:

• to do either outdoors or in a well ventilated area;
• to begin to master the techniques you need lying, sitting or standing is permitted only once the exercises are mastered well enough;
• you need to train at least twice a day for five minutes;
• the rhythm of breathing should be controlled during exercise, and in normallife;
• gradually increase the intervals between breaths committed, and the goal is to achieve maximally deep breaths.

Learn to breathe through the belly

An effective method for the development of healthy and physiologically correct diaphragmatic breathing for the novice is to perform the following sequence of actions:

1. to adopt a supine position;
2. bend the knees;
3. put your hands on your stomach;
4. to perform vigorous exhalation;
5. make a slow breath, focusing on the navel, controlling that the air is fed into the body not using the chest and diaphragm when the belly rises;
6. gently exhale, pulling the stomach.

Repeat the exercise you need at least 6-7 times.

Learn to breathe with the chest

Starting position is very similar to performing exercises on diaphragmatic breathing. The difference is that the hands put on the belly and chest. Practice thoracic breathing involves a slow inhalations and exhalations, during which all attention is concentrated on the edges.

Similar to the previous exercise should be repeated 6-7 times.

General guidelines

Your breath control you need to constantly, not limited solely to the implementation of the presented techniques. The main goal in the development of correct and healthy breathing is to bring this process to automatism. From the start of classes until the moment when man, without thinking and without any control, begins to breathe as deeply as possible, it may take from one to three months.

There are more sophisticated breathing techniques aimed at the development of all types of breath-inhale and exhale. To breathe with the chest, the diaphragm and the collarbones at the same time know how yoga and professional divers. This proves once again that human capabilities are limitless.