How to practice diaphragmatic breathing?

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.



The 60 % people do not breathe well

kkeep calmBreathing is a power source for those. And eat, sleep and love, also breathe without it we would be unable to live. Despite being so crucial not pay due attention to this process that can radically change the quality of life.

The main reason for "not breathing well" is in stress and fast pace of life. From medicine announce that in a minute should be made between six and ten breaths, but has been shown that people make larger quantities causing fatigue and sleep problems.

Breathing may be thoracic, diaphragmatic the Mixed. The first refers to when the air is brought to the chest and muscles in this area are used and shoulders. The second occurs when air is brought into the lower area of ​​the lungs, relaxing the abdominal area using the breathing muscle par excellence, aperture. As for the joint is produced by the full breath, use of both muscle groups and lung areas.

Studies conducted by the Spanish scientific group Nascia, assert that most people use thoracic breathing (due to bad posture habits and), which prevents proper breathing and body oxygenation. This leads to both physical and mental impacts; already named fatigue, sleep problems and increased heart rate are added, blood pressure, muscle tension and even the digestive system. On the other hand reduces attention and alertness.

These problems have a greater impact on athletes, those who see their performance affected in different ways depending on how you use your breathing.

The re-educate the body about breathing techniques and learn to use it more effectively, has very positive results in both mental and physical health, increasing energy levels, the feeling of tranquility, reducing pulsations, allowing to have more attention, inter alia.



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The Importance of a diaphragm Relaxed

Category : blog

Thediaphragm diaphragm is the only muscle fully transverse to the body. It has a great complexity both structurally and physiological level.

This muscle parts of parts of muscle tissue and connective tissue, and part of the human body in two. For example, so that food reaches the stomach has to pass through the diaphragm to which it is no more openings through which pass large veins and arteries, the esophagus to the stomach, etc.,… whereby if the diaphragm is tense or blocked all these functions are limited. But the main function of the diaphragm is breathing, dome shape inserted into the base of our ribcage. When we breathe down to make room for the air entering the lungs when we breathe ups and bellows while returns the space to the viscera.

For all this is very important that our diaphragm is located very relaxed, but that breathing and thus is impaired oxygenation, blockages occur in the digestive system, circulatory, etc.…

Usually tends to gasp for problems of anxiety and stress, that make breathing becomes more rapid and tense and, ultimately, they will blocking. Strong emotions also cause spasms, the problem is that if the diaphragm is blocked by states of anxiety or emotionally upset these feed back by the sensations produced locks, these sensations are choking, unable to breathe properly, anxiety, vomiting poor appetite or feeling in the mouth load stomach insomnia in some cases.

How can we relax?

  • First if too locked is better to go to a good therapist.

  • Disciplines that are based on breathing and harmonization are very good because aside to help eliminate the problem also combat the causes. These are taichi, yoga and chi kung / qigong.

  • We at home also can do much, Here I show you some examples of how:
    – The deep, conscious breathing is the first way we relax the diaphragm, to learn how to do it is advisable to put a hand on his chest and one in the abdomen swell and feel as the inspiration and expiration are deflated in, it is advisable to keep a couple of seconds the period between inspiration and expiration.
    – We can also give us a massage using oil that can be added bergamot, lavender or some other relaxing. We clasped hands on the solar plexus (the end point of the sternum), and as we slid deep breaths hand with firm pressure and expiring point where we are forced to repeatedly.
    – From the same point during expiration we can make a deep pressure around the edge of the ribs. Both exercises can be performed at least three times.
    – Finally we can hold your hand over the chest and keep the tissue motion tracking and follow up focusing, or put your hands on both sides of the last ribs and follow the rhythm of breathing.

To prevent our diaphragm to contract is best to try and breathe in case you need to practice relaxation techniques.



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