Correct breathing: how to breathe correctly

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Correct breathing: how to breathe correctly

I. respiratory anatomy: mechanism and participants

Breathing, the process of gas metabolism between the body and the environment is the cornerstone of life. Before delving into the techniques of proper breathing, it is necessary to understand the anatomical structures and mechanisms that provide this fundamental process. The respiratory system, a complex and interconnected network of organs, works harmoniously to supply the oxygen necessary for cellular metabolism, and remove carbon dioxide, by -product of this metabolism.

A. Respiratory routes: Road to the lungs

  1. Nose and nasal cavity: The air entering the body usually passes through the nose. The nasal cavity lined with the mucous membrane and thin hairs (cilia) performs several important functions. Firstly, she filters the air, delaying large particles of dust and pollution. Secondly, it moisturizes the air, preventing the drying of delicate lung tissues. Thirdly, it warms the air, preparing it for contact with a warmer environment of the lungs. The nose also contains olfactory receptors that allow us to feel smells. Breathing through the nose is preferable to breathing through the mouth, especially in cold weather or with physical activity, since it provides more effective filtration, moisturizing and warming of air.

  2. Sip (Pharynx): The throat, or throat, is a common passage for air and food. It connects the nasal and oral cavities with the trachea (respiratory throat) and the esophagus. The sip is divided into three parts: nasopharynx (behind the nose), oropharynx (over the mouth) and larynx (behind the larynx).

  3. Larynx (larynx): The larynx, or voice apparatus, is located in the front of the neck. It performs two main functions: protects the trachea from food and allows us to make sounds. The larynx contains vocal cords, two membranes that vibrate when air passes, creating a sound. Epiglottis, the cartilage valve located above the larynx, closes the entrance to the trachea during swallowing, preventing food from entering the respiratory tract.

  4. Trachea (trachea): The trachea, or respiratory throat, is a pipe consisting of cartilage rings connected by ligaments. The cartilage rings provide maintaining the shape of the trachea and prevent its compression when breathing. The trachea is lined with a mucous membrane with cilia, which move mucus and captured particles up to the throat, where they can be swallowed or cleared.

  5. Bronchi: Bronchi: The trachea branches into two main bronchi: left and right. Each bronchus enters the corresponding lung. Inside the lungs, the bronchi continue to branch into smaller bronchioles, forming a bronchial tree.

  6. Bronchioles: Bronchioles: Bronchioles are the smallest respiratory tract in the lungs. They do not contain cartilage rings and are surrounded by smooth muscles that can contract or relax, adjusting the flow of air into the lungs.

  7. Alveoli (Alveoli): At the ends of the bronchiol are alveoli – microscopic air bags surrounded by capillaries. Alveoli are a place where gas exchange occurs between air and blood. The walls of the alveoli are very thin, which facilitates the diffusion of oxygen from the air into the blood and carbon dioxide from the blood to the air. The total number of alveoli in lungs is about 300 million, which provides a huge surface area for gas exchange.

B. Light: main respiratory organs

Lungs are two spongy organs located in the chest. They are protected by ribs and surrounded by a pleural shell consisting of two layers: a visceral pleura (covering light) and parietal pleura (lining the inner surface of the chest). Between the pleural layers there is a thin layer of pleural fluid, which provides lung sliding during breathing and creates the negative pressure necessary to maintain them in a straightened state.

C. Respiratory muscles: breathing power

Breathing is an active process that requires muscle work. The main respiratory muscles include:

  1. Diaphragm (Diaphragm): The diaphragm is a large dome -shaped muscle located under the lungs and separating the chest from the abdominal cavity. When inhalation, the diaphragm is reduced and lowered, increasing the volume of the chest and creating negative pressure, which sucks the air into the lungs. When exhaling, the diaphragm relaxes and rises, reducing the volume of the chest and pushing the air from the lungs. The diaphragm is the most important respiratory muscle that provides about 75% of the breath at rest.

  2. Intercostal muscles: The intercostal muscles are located between the ribs. External intercostal muscles participate in inhalation, raising the ribs and expanding the chest. The internal intercostal muscles are involved in exhalation, lowering the ribs and squeezing the chest.

  3. Auxiliary respiratory muscles: Auxiliary respiratory muscles, such as the stair muscles, sternocleid-sustainable muscles and abdominal muscles, are involved in breathing with intense physical activity or with lung diseases. They help to increase the volume of the chest and relieve breathing.

D. Nervous control of breathing: rhythm control

Breath is regulated by the respiratory center located in the oblong brain and the bridge of the brain. The respiratory center receives information from various receptors in the body, including:

  1. Chemoreceptors (Chemoreceptors): Hemoreceptors located in the brain and blood vessels measure the levels of oxygen, carbon dioxide and pH in the blood. An increase in the level of carbon dioxide or a decrease in oxygen level stimulate the respiratory center to increase the frequency and depth of respiration.

  2. Mechanoreceptors (Mechanoreceptors): Mechanoreceptors located in the lungs and respiratory tract react to stretching the lungs. They send signals to the respiratory center, preventing lung ovensity.

  3. Proprioceptors (proprioceptors): Sprioceptors located in the muscles and joints transmit information about the position of the body and movement. They can affect breathing during physical activity.

The respiratory center processes information from these receptors and regulates the functioning of the respiratory muscles, ensuring the maintenance of the optimal level of oxygen and carbon dioxide in the blood. Breathing can also be controlled consciously, for example, when singing, talking or holding breathing.

II. Types of breathing: from superficial to deep

There are various types of breathing, each of which uses different muscle groups and has a different effect on the body. Understanding these types of breathing is necessary for choosing the most effective breathing technique depending on the situation.

A. Klyuchny breathing (upper respiration):

Klyuchny breathing, also known as the upper respiration, is the most superficial type of breathing. It is characterized by lifting the shoulders and clavicles during inhalation, while the diaphragm is almost not involved in the process. Klyuchny breathing uses auxiliary respiratory muscles of the neck and shoulders, which quickly get tired and do not provide sufficient ventilation of the lungs. This type of breathing is often found in stress, anxiety or improper posture. Klyuchny breathing leads to insufficient saturation of blood with oxygen, increased tension in the neck and shoulders and can contribute to the development of headaches and dizziness.

B. Breast breathing (intercostal breathing):

Bare breath, also known as intercostal breathing, uses intercostal muscles to expand and compress the chest. The diaphragm is involved in the process to a lesser extent than with diaphragmatic breathing. Breast breathing provides better ventilation of the lungs than keying breathing, but is still not the optimal type of breathing, since it does not allow you to fully use the lung capacity. Bare breath can be useful in physical activity, when the fastest ventilation of the lungs is required, but is not recommended for constant use at rest.

C. diaphragmatic breathing (abdominal breathing):

The diaphragmatic breathing, also known as abdominal breathing or belly breathing, is the most effective and natural type of breathing. It uses the diaphragm as the main respiratory muscle. When inhalation, the diaphragm is reduced and lowered, increasing the volume of the chest and sucking the air into the lungs. At the same time, the stomach protrudes forward. When exhaling, the diaphragm relaxes and rises, reducing the volume of the chest and pushing the air from the lungs. The stomach is drawn inside.

The diaphragmatic breathing has many advantages:

  1. Increase in the volume of the lungs: A diaphragmatic breathing allows you to fully use the capacity of the lungs, providing maximum blood saturation with oxygen.

  2. Sweating heart rate: The diaphragmatic breathing activates the parasympathetic nervous system, which is responsible for the relaxation and restoration of the body. This leads to a decrease in heart rate and blood pressure.

  3. Reducing stress and anxiety: A diaphragmatic breathing helps to reduce the level of cortisol, stress hormone, and improve mood.

  4. Improving digestion: The diaphragmatic breathing massages the internal organs of the abdominal cavity, improving digestion and intestinal motility.

  5. Strengthening the respiratory muscles: The diaphragmatic breathing strengthens the diaphragm and other respiratory muscles, improving their function and endurance.

  6. Improving posture: The diaphragmatic breathing helps to maintain proper posture, improving the stability of the spine and reducing the load on the muscles of the back.

D. Complete breathing (yogic breathing):

Complete breathing, also known as yoga breathing, is a combination of all three types of breathing: keyboard, chest and diaphragmatic. It is performed in a certain sequence, starting with diaphragmatic breathing, then moving to breast breathing and ending with keyboard breathing. Complete breathing allows you to maximize the use of the lung capacity and get all the advantages of each type of breathing. It requires a certain practice and coordination, but is a very effective way to improve breathing and general health.

III. Proper breathing techniques: practical guide

After understanding the anatomy of breathing and various types of breathing, it is important to learn the practical techniques of proper breathing. These techniques will help you improve your breath, reduce stress, increase energy and improve the overall health.

A. A diaphragmatic breathing: step by step

  1. Find a convenient position: You can sit on a chair with a straight back, lie on your back with bent knees or stand straight. It is important that your body is relaxed and not tense.

  2. Put one hand on the chest, and the other on the stomach: This will help you feel the movement of the diaphragm.

  3. Inhale slowly through your nose: Feel your stomach rising when inhale. Your chest should remain relatively motionless.

  4. Exhale slowly through your mouth: Feel how your stomach drops when exhaling.

  5. Focus on your breath: Try to count breathlessly and exhale. This will help you calm your mind and focus on the process.

  6. Practice regularly: Start with 5-10 minutes of diaphragmatic breathing per day and gradually increase the duration. You can practice diaphragmatic breathing at any time and anywhere.

B. Alternative nostril breath (Nadi Shodhan Pranayama):

Alternative nostril breathing is a powerful breathing technique that calms the mind, reduces stress and balances energy in the body.

  1. Sit in a convenient position with a straight back: You can sit on a chair, on the floor or on the pillow.

  2. Close the right nostril with the thumb of the right hand:

  3. Slowly inhale through the left nostril:

  4. Close the left nostril with the ring finger of the right hand and let go of the right nostril:

  5. Exhale slowly through the right nostril:

  6. Slowly inhale through the right nostril:

  7. Close the right nostril with the thumb of the right hand and release the left nostril:

  8. Exhale slowly through the left nostril:

  9. This is one cycle: Continue to breathe, alternating the nostrils, for 5-10 minutes.

  10. Finish with exhalation through the left nostril:

C. Breathing with a stomach with holding breath (bhastrika pranayama):

Bhastrika Pranayama is an energetic breathing technique that stimulates energy centers in the body, cleanses the respiratory tract and increases the level of energy.

  1. Sit in a convenient position with a straight back: You can sit on a chair, on the floor or on the pillow.

  2. Take a deep breath through your nose:

  3. Make a sharp exhale through your nose: Actively use the abdominal muscles to push the air from the lungs.

  4. Continue to breathe quickly and intensively with your stomach: Focus on exhalation. Inhale should take place automatically.

  5. Perform 10-20 fast breathing cycles:

  6. Take a deep breath and hold your breath for a comfortable time:

  7. Exhale slowly through your mouth:

  8. Repeat 2-3 times:

D. Fire breathing (kapalabhati pranayama):

Kapalabhati pranayama is a cleansing respiratory technique that removes mucus from the respiratory tract, improves blood circulation in the brain and stimulates digestion.

  1. Sit in a convenient position with a straight back: You can sit on a chair, on the floor or on the pillow.

  2. Put your hands on your knees:

  3. Take a deep breath through your nose:

  4. Make a sharp exhale through your nose: Actively use the abdominal muscles to push the air from the lungs. Inhale should take place automatically.

  5. Continue to breathe quickly and intensively with your stomach: Focus on exhalation.

  6. Perform 20-30 quick respiration cycles:

  7. Take a deep breath and exhale:

  8. Repeat 2-3 times:

IV. Breathing and health: effect on the body

Proper breathing has a deep and multifaceted effect on human health, affecting various body systems.

A. Cardiovascular system:

Proper diaphragmatic breathing activates the parasympathetic nervous system, which leads to a decrease in heart rate, blood pressure and stress. This reduces the load on the heart and blood vessels, reducing the risk of developing cardiovascular diseases, such as hypertension, atherosclerosis and coronary heart disease. Deep breathing also improves blood circulation and blood saturation with oxygen, which contributes to the health of the heart and blood vessels.

B. Respiratory system:

Proper breathing strengthens the respiratory muscles, increases the capacity of the lungs and improves the ventilation of the lungs. This is especially important for people with lung diseases, such as asthma, chronic obstructive lung disease (COPD) and emphysema. Proper breathing helps to improve the function of the lungs, reduce shortness of breath and improve the quality of life. Regular practice of breathing techniques can also help prevent the development of respiratory infections.

C. Nervous system:

Proper breathing has a calming effect on the nervous system. It activates the parasympathetic nervous system, reduces the level of stress hormones (cortisol and adrenaline) and promotes relaxation. This helps to reduce stress, anxiety, depression and improve mood. Respiratory techniques can also improve sleep, concentration and cognitive functions.

D. digestive system:

Proper diaphragmatic breathing massages the internal organs of the abdominal cavity, improving digestion and intestinal motility. This helps to prevent constipation, bloating and other digestive problems. A decrease in stress also helps to improve digestion, since stress can disrupt the normal function of the digestive system.

E. Immune system:

Proper breathing can strengthen the immune system. Deep breathing increases the flow of oxygen into cells, which is necessary for their normal function and protection against infections. A decrease in stress also strengthens the immune system, since stress can weaken the immune system and make the body more susceptible to diseases.

F. Muscle-Squire System:

Proper breathing helps maintain proper posture and reduce tension in the muscles of the neck, shoulders and back. The diaphragmatic breathing strengthens the muscles of the abdomen and back, which improves the stability of the spine and reduces the risk of developing back pain. Regular practice of breathing techniques can also improve the flexibility and mobility of the joints.

V. Breathing and sports: increased performance

Proper breathing plays an important role in sports, helping to improve performance, endurance and restoration.

A. Increase in oxygen intake:

During physical activity, muscles require more oxygen for energy production. Proper breathing, especially diaphragmatic breathing, allows the maximum to use the capacity of the lungs and increase the flow of oxygen into the blood. This increases endurance and reduces fatigue.

B. Reducing the level of carbon dioxide:

During physical activity, the muscles produce more carbon dioxide, which must be removed from the body. Proper breathing helps effectively remove carbon dioxide from the blood, which prevents the accumulation of lactic acid and reduces muscle fatigue.

C. Regulation of heart rate:

Proper breathing helps to regulate the heart rate during physical activity. Deep breathing activates the parasympathetic nervous system, which helps to reduce heart rate and improve cardiovascular function.

D. Improving concentration:

Proper breathing helps to improve concentration and concentration during training and competitions. Respiratory techniques soothe the mind and reduce stress, which allows the athlete to focus on performing exercises and achieving the goals.

E. Acceleration of recovery:

Proper breathing helps to accelerate recovery after physical activity. Deep breathing activates the parasympathetic nervous system, which helps to relax the muscles and reduce inflammation. This accelerates the restoration of forces and reduces the risk of injuries.

VI. Breathing and mental health: Stress and anxiety removal

Proper breathing is a powerful tool for managing stress, anxiety and other mental health problems.

A. Reducing stress:

Stress is a common problem that can have a negative impact on physical and mental health. Proper breathing helps to reduce the level of stress hormones (cortisol and adrenaline) and activate the parasympathetic nervous system, which helps to relax and reduce stress. Regular practice of breathing techniques can help cope with stressful situations and improve overall well -being.

B. Removing anxiety:

Anxiety is another common problem that can lead to various physical and emotional symptoms. Proper breathing helps to reduce anxiety, calm the mind and improve mood. Respiratory techniques can help cope with panic attacks and other anxious states.

C. Improvement:

Snown problems can be associated with stress, anxiety and other factors. Proper breathing helps to improve sleep, calm the mind and relax the body. Respiratory techniques, such as diaphragmatic breathing and alternative nostril breath, can help fall asleep faster and sleep stronger.

D. Improving awareness:

The practice of breathing techniques helps to increase awareness and focus on the present moment. Focus on breathing allows you to distract from restless thoughts and feel the connection with your body. This can help improve concentration and cognitive functions.

VII. Common breathing errors: how to avoid

Despite simplicity, in the process of breathing, mistakes are often made that can negatively affect health. It is important to know about these mistakes and avoid them in order to get maximum benefit from proper breathing.

A. Superficial breathing:

The most common error is a superficial breathing that does not allow you to fully use the capacity of the lungs. Surface breathing is often associated with stress, anxiety and improper posture. To avoid this error, focus on diaphragmatic breathing, which allows you to breathe deeper and more fully.

B. breathing with mouth:

Breathing with an mouth, especially at night, can lead to dry mouth, throat and nasopharynx. It also increases the risk of respiratory infections, since the air passing through the mouth does not filter, is not moistened and does not warm. Try to breathe through your nose, especially in cold weather or with physical activity.

C. Exalting the respiratory muscles:

The overstrain of the respiratory muscles can occur with too intense or rapid breathing. This can lead to pain in the chest, shortness of breath and dizziness. Try to breathe slowly and smoothly, avoiding excessive efforts.

D. Breath hold:

Breathing can lead to a decrease in the level of oxygen in the blood and an increase in the level of carbon dioxide. This can cause dizziness, headaches and other unpleasant symptoms. Try to breathe rhythmically and evenly, avoiding long -term breathing holdings.

E. Wrong posture:

Incorrect posture can limit the movement of the diaphragm and complicate breathing. Try to maintain proper posture, sitting, standing and moving. This will help improve breathing and reduce tension in the muscles of the back and neck.

VIII. Respiratory exercises for different situations: Personalization of practice

The choice of respiratory techniques should be based on specific needs and situations. Below are examples of exercises suitable for various purposes.

A. To relieve stress and anxiety:

  • Diaphragmatic breathing: Regular practice of diaphragmatic breathing helps to reduce stress and anxiety.
  • Alternative nostril breath: This technique calms the mind and balances energy in the body.
  • Breath 4-7-8: Inhale at account 4, hold your breath to account 7 and exhale at the score 8. It helps to relax the body and mind.

B. To improve sleep:

  • Diaphragmatic breathing before bedtime: This helps to relax the body and mind, preparing it for sleep.
  • Progressive muscle relaxation: Tighten and relax various muscle groups, simultaneously focusing on breathing.
  • Preview: Imagine a calm and pleasant place, at the same time focusing on the breath.

C. To increase energy:

  • Fire breathing (kapalabhati): This technique cleans the respiratory tract, improves blood circulation in the brain and increases the level of energy.
  • Breathing with a stomach with holding breathing (bhastrika): This technique stimulates energy centers in the body.

D. To improve sports performance:

  • Diaphragmatic breathing during training: This increases the flow of oxygen into the muscles and improves endurance.
  • Rhythmic breathing: Synchronize your breath with movements during training.
  • Respiratory exercises for recovery: After training, perform diaphragmatic breathing to relax muscles and accelerate recovery.

IX. Breathing and meditation: Connection of the mind and body

Breathing plays a central role in meditation, helping to calm the mind, focus on the present moment and deepen the connection between the mind and the body.

A. breathing as an object of meditation:

Focus on breathing is a common meditation technique. Watch the natural rhythm of breathing without trying to change it. When the mind begins to wander, gently return your attention to breathing.

B. Conscious breathing:

Conscious breathing is the practice of conscious observation of breathing in everyday life. Pay attention to the sensations associated with breathing, such as the movement of air in the nostrils, the expansion of the chest and abdomen.

C. Respiratory practices in meditation:

Some types of meditation include special breathing practices, such as diaphragmatic breathing, alternative nostril breath and yoga breathing. These practices help to calm the mind, reduce stress and deepen the meditative state.

X. Conclusion: the path to conscious breathing

Proper breathing is not just a physiological process, but a powerful tool for improving health, improving productivity and managing the mental state. By including the techniques of proper breathing in your daily life, you can improve the quality of life, reduce stress, increase energy and achieve harmony between mind and body. Remember that practice does perfect. Regularly practice the technique of proper breathing to get the maximum benefit for your health and well -being.

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