How to practice diaphragmatic breathing?

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How to practice diaphragmatic breathing?

Category : blog


What is diaphragmatic or abdominal breathing?

When all the muscles involved in the act of breathing, which works mostly it is the respiratory diaphragm, It is speaking of Respiration diaphragmatic or abdominal breathing. namely, when we breathe, either way, They work several muscle areas, but diaphragmatic breathing "work" or muscle movement focuses on the lower part of the lungs, en la diaphragmatic zone. The diaphragm, to move, moves the abdomen, and therefore also it is spoken of abdominal breathing (not because abdominal breathing work).

Importantly, always work in varying degrees all muscles, not only the diaphragm but also from the middle area or the rib and the upper or clavicular, Respiration in the sea diaphragmatic. So the body makes sure you have breathing, but this is superficial.


Diaphragm-lungsDiaphragmatic breathing takes a lot of air the lower part of the lungs, it has the most capacity (Notes Illustration), thus ensuring better ventilation, oxygen uptake and clearing the lungs with exhalation.

Another interesting aspect of diaphragmatic breathing is the movement of the diaphragm activates the parasympathetic nervous system, responsible for the "relaxation response" agency. Also, the diaphragm responds to an involuntary breathing movement but can also intervene in its motion. Therefore practically all relaxation techniques used diaphragmatic breathing, but often it speaks of "deep breath".

Advantages of diaphragmatic breathing.

  • Bring lots of oxygen to the lungs

  • Ventilate and clean the lungs

  • Activates the body's relaxation response

  • It stimulates the heart and circulation

  • Massage organs

  • It helps the intestinal transit

  • Diaphragmatic breathing can manage and improve.

How to practice diaphragmatic breathing correctly.

It is very important not to force. True to work diaphragmatic breathing will direct the movement of the diaphragm, but let's do it gently. It's not about filling the lungs like a balloon (this produces stress), or "hold your breath", This is not to compete with ourselves. Proper breathing produces pleasure.

  1. When you are learning to make diaphragmatic breathing is useful lie on your back comfortably, and later practice sitting, de pie, walking ... with practice you can incorporate into your daily life. To begin with, settles your hands in the abdomen.

  2. Before starting thoroughly expels air in your lungs several times, you can do some sigh or exhale through the mouth. The aim is to empty the lungs well residual air, which automatically cause the need to inspire more deeply.

  3. Once this momentum caused deep breathing, diaphragmatic breathing starts directing the air to inspire "into your belly" like you want to push up tas hands are on him.

  4. Catch a moment the air in your lungs, briefly, without any pressure.

  5. When you feel the need to expel air, do relaxing your belly (This will "deflate" and the hands go down with him).

  6. Stay a moment with empty lungs, feeling you're relaxing, and as you feel the urge to inspire again, do deeply and slowly refilling your lungs while your belly up.

Practice diaphragmatic breathing for as long as you want. You can use it to relax before bedtime or to start the day fully oxigenándote.

And remember not to force, but you will not reach deep relaxation that gives the correct diaphragmatic breathing.



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