7 Reasons to Learn to Breathe Properly (Like a Yogi), Not as You Are Used To

Man's life falls between the first and the last breath. Breathing is of undeniable importance. But most of the time we do not breathe at full capacity. I invite you to see below what complete yoga breathing means and what its benefits are.

There are currently three types of respiration:

Superior breath

Another name: Superficial or clavicular respiration.

Specific: In the case of shallow breathing, only the thighs, shoulders, and collarbones are raised.

Work area: Only the upper (lower) part of the lungs is involved in the breathing process.

Disadvantages:

● A small volume of inspired air.

Characteristic: It is a typical breath for 90% of Europeans.

Average breath

Another name: Internal respiration.

Specific: In the case of medium breathing, raise the ribs and slightly the upper abdomen.

Work area: Breathe only the middle part of the lungs.

Disadvantages:

● The small volume of inspired air.

● Instinctively limited internal coastal respiration.

Characteristic: For most people, who breathe polluted air at the usual level.

Abdominal breathing

Another name: Deep or diaphragmatic breathing.

Specific: In the case of abdominal breathing, the diaphragm lowers and the abdomen swells.

Working area: Fill the lower part of the lungs, the largest.

Disadvantages:

● often occurs at the reflector level and is not constant.

Feature: For strong and healthy people, athletes, and people in the mountains.

Each of the types of breathing listed above is just a part of the body's possibilities. The complete breathing of yogis combines the advantages of the three types and includes them consecutively forming a wave motion. It activates the entire respiratory system.

The benefits of complete yogi breathing

For better motivation, read the advantages, benefits, and techniques of complete breathing.

Longevity

The lifespan largely depends on the functional resource of our body. That is, life expectancy is measured in several respiratory cycles. Extending this cycle can also increase the lifespan.

Calmity

The nervous system is NOT adequately adapted to the constant stressors of today. Fear and anxiety trigger the sympathetic nervous system, which is responsible for the type of behavior of a person in a dangerous situation: "run away or fight."

As stress accumulates, the reaction becomes longer lasting and the body is unable to cope. As a result, the sympathetic nervous system dominates the parasympathetic system, which is responsible for "relaxation and recovery of work capacity."

The activity of the parasympathetic nervous system is regulated by the body's longest nerve - the vagus nerve, which extends from the brain to the lower areas of the spine and internal organs. Slow breathing intensifies the activity of the vagus nerve, improves its tone, and impacts the heart muscle, therefore influencing the level of relaxation. An effective way to control stress!

Strengthing the immune system

Good immunity is ensured primarily by the healthy lymphatic system! The lymph supplies the cells with nutrients. Lymph fluidization intensifies metabolic processes, improving cell condition and excluding poisoning.

Unlike blood, which is moved by the contraction of the heart muscle, the tongue is circulated due to muscle contraction and negative pressure in the chest during breathing.

In the case of complete breathing, the intercostal muscles (which are often characterized by hypertonia due to frequent stress and incorrect breathing), the diaphragm (passive in most people), the smooth muscles of the internal organs (in case of lowering the diaphragm) in case of negative pressure are activated. good during expiration.

It can be said that the whole breath is aimed at circulating the lymph and constantly cleansing the body.

Improving metabolism

Referring to metabolism, in this case, we consider, first of all, the exchange of gases - the initial and final link of the chain of exchange of substances and energy.

During inspiration from the environment, oxygen, consumed by all tissues and cells, enters the body. During the expiration of the body, carbon dioxide and a small amount of gaseous metabolic waste are eliminated.

The average person (at rest) inhales and exhales about 1/2 liter of air. If you swell the abdomen (affecting the lower lungs), the chest and lift the collarbones (upper sections of the lungs) during inspiration, then the volume of inspiration/expiration will increase by another 2 liters.

If during the expiration there is an additional compression of the chest and pulling the abdomen, then you will increase the total volume of inspiration/expiration by another 1.5 liters!

1/2 liter of gas exchange in case of unconscious breathing and 4 liters during conscious breathing.

By controlling your breathing, your lung volume can increase 8 times.

Stimulation of organs in the abdominal cavity

The diaphragm actively participates in complete respiration. When descending, it has a massaging effect on the internal organs. At the same time, the internal processes, the functioning of the digestive organs are intensified and the moments of stagnation are removed.

Elimination of toxins

The body eliminates toxins (poisonous substances) in several ways: through the kidneys, digestive tract, lungs, and skin (sweating). Sometimes the rate of elimination is delayed compared to the rate of assimilation of substances and their spread in tissues. In this case, toxins accumulate.

Complete breathing strengthens the muscles of the abdominal wall and creates an inter-abdominal pressure, having a beneficial effect on the kidneys. Permanent massage of the abdominal cavity by the diaphragm improves liver tone and intestinal peristalsis. Improved gas exchange speeds up the elimination of toxins through the lungs.

Normalization of blood pressure

Both the transition from the sympathetic to the parasympathetic nervous system (p2) and the elimination of accumulated hypertonia in the peripheral and internal muscles (p3) are able (in some cases) to normalize blood pressure.

Training:

● It is recommended to take a full breath in a supine position with your eyes closed (advantageous position for complete relaxation and concentration).

● Try to breathe only with the abdomen (abdominal breathing - the hand on the abdomen rises and falls). Start with 25 cycles, adding one unit at a time.

● Then try to breathe only with the chest (medium breath - raise and lower the hand from the chest, and the one on the abdomen remains in place).

● Now try to use only clavicular breathing (the hand on the belly is motionless, the one on the chest moves slightly, and the shoulders rise).

Complete breathing technique:

There are several techniques of complete breathing, in this article, we will examine the most common.

Inspiration

● We start with the lower breath, which involves lifting the belly. As a result, we fill the lower sections of the lungs with air.

● Next, move the chest. With the help of the intercostal muscles, the chest is extended, the middle areas of the lungs are filled with air. At this stage, the abdomen pulls slightly.

● Then follows the pectoral breathing, which gradually passes into the clavicle. Connect the neck and clavicle muscles and lift the upper ribs slightly. It is also necessary to relax the shoulders by lifting them slightly.

Expiration

● The abdomen rises and slowly pushes air from the lower sections of the lungs.

● Then lower the ribs and with the help of the intercostal muscles, the chest compresses slightly.

● Lower your collarbones, ribs, and a relaxed belly.

Recommendations:

● Breathing is relaxed to avoid dizziness.

● A comfortable duration of expiration and inspiration must be maintained. Don't think about the duration (at the beginning) - focus on the sensations and let yourself be guided by them.

● Gradually increases the duration of inspiration and expiration.

● Success depends on regular training.

● When you have the feeling that you have mastered the full breath, and the inspiration and expiration last at least 10 seconds, then you can practice from a sitting position (and over time, in any position).

● Pay daily attention to complete breathing: in the first week - 1–5 minutes, in the second and third - 5–10 minutes each, and 1–2 months you will be excited and see the first results.

● Yogi's full breathing practice is INCOMPATIBLE with alcohol, smoking, and sedatives (sedatives, antibiotics, and heart medications).

● During menstruation, in the post-illness phase (trauma, surgery), this type of breathing is NOT practiced during pregnancy.