Correct breathing: how to breathe

Section 1: Fundamental principles of breathing

Anatomy of the respiratory system:
1. Nasal cavity: Primary filter, humidifier and air heater. The hairs and the mucous membrane are delayed by large particles of dust and microorganisms. Air warming is necessary to protect delicate alveoli in the lungs.
2. Sip and larynx: The area where the air meets with food and liquids. The larynx contains vocal cords necessary for speech. Epiglottis prevents food in the respiratory tract.
3. Trachea: A long tube reinforced with cartilaginous rings, providing its constant discovery. The trachea transports air to the bronchi.
4. Bronchi: The trachea branches into two main bronchi leading to each easy. The bronchi continue to branch into smaller bronchioles.
5. Lungs: Spinch organs containing millions of alveoli. The right lung consists of three shares, and the left is two of two to free up a place for the heart.
6. Alveoli: Microscopic air bags where gas exchange occurs – oxygen enters the bloodstream, and carbon dioxide is excreted. Alveoli are surrounded by capillaries that provide effective gas exchange.
7. Diaphragm: The main respiratory muscle, located under the lungs. When the diaphragm is reduced, it lowers, increasing the volume of the chest and creating negative pressure, which draws the air into the lungs.
8. Intercostal muscles: The muscles between the ribs, which also participate in breathing. With reduction, they raise the ribs, increasing the volume of the chest.
Physiology of breathing:
1. Inhalation: An active process that requires the contraction of the respiratory muscles (diaphragms and intercostal muscles). An increase in the volume of the chest leads to a decrease in the pressure in the lungs, which makes the air flow into them.
2. Exhalation: Usually a passive process when the respiratory muscles relax. The volume of the chest decreases, the pressure in the lungs increases, and the air is pushed out of them. In some cases, for example, with physical exertion, exhalation can be active, with the participation of the abdominal muscles and other muscles.
3. Gas exchange: Occurs in the alveoli. Oxygen contained in inhaled air diffuses from alveoli to blood, associated with hemoglobin in red blood cells. Carbon dioxide, formed as a result of metabolism, diffuses from the blood to the alveoli and exhales.
4. Respiratory regulation: The respiratory center, located in the oblong brain, controls the frequency and depth of breathing. It is affected by the levels of oxygen and carbon dioxide in the blood, as well as signals from nerve receptors in the lungs and other parts of the body.
The value of proper breathing:
1. Optimum blood saturation with oxygen: Proper breathing provides enough oxygen in the blood, necessary for the work of all organs and tissues.
2. Effective removal of carbon dioxide: Proper breathing helps effectively remove carbon dioxide from the body, preventing its accumulation.
3. Reducing stress and anxiety: Slow, deep breathing activates the parasympathetic nervous system, contributing to relaxation and decrease in stress.
4. Improving physical endurance: Proper breathing during physical exercises ensures sufficient oxygen intake to the muscles, improving their performance and reducing fatigue.
5. Support for healthy digestion: Respiratory exercises can stimulate the work of internal organs, including the gastrointestinal tract, improving digestion.
6. Improving concentration and clarity of the mind: Proper breathing improves blood supply to the brain, increasing its activity and improving the concentration of attention.

Section 2: Types of breathing

Diaphragmatic (abdominal) breathing:
1. Description: The most effective and natural type of breathing. When inhalation, the diaphragm is lowered, the stomach protrudes, and the chest remains relatively motionless. When exhaling, the diaphragm relaxes, the stomach is drawn.
2. Advantages:
  1. Improves blood saturation with oxygen.
  2. Reduces heart rate.
  3. Reduces blood pressure.
  4. Reduces stress and anxiety.
  5. Improves digestion.
  6. Strengthens the muscles of the abdomen and back.
3. How to practice:
  1. Lie on your back, bend your knees, put your feet on the floor.
  2. Put one hand on the chest, the other on the stomach.
  3. Slowly inhale through the nose, feeling how the stomach rises, and the chest remains relatively motionless.
  4. Slowly exhale through the mouth, feeling the stomach falls.
  5. Repeat the exercise for several minutes, focusing in your breath.
Breast (rib) breathing:
1. Description: Basically involves intercostal muscles. When inhalation, the chest expands, and the stomach remains relatively motionless.
2. Flaws:
  1. Less effective than diaphragmatic breathing.
  2. It requires more effort.
  3. It can lead to surface breathing and hyperventilation.
3. When used: It is usually used for physical activity, when it is required to increase the volume of inhaled air.
Klyuchny (upper) breathing:
1. Description: The least effective type of breathing. Enjoishes the muscles of the neck and shoulders. When inhalation, the shoulders rise up.
2. Flaws:
  1. Leads to surface breathing.
  2. Does not provide sufficient blood saturation with oxygen.
  3. It can cause tension in the neck and shoulders.
3. When used: It is usually used in stress or anxiety situations, as well as for diseases of the respiratory system.
Complete Yogi breathing (Pranayama):
1. Description: Combines all three types of breathing: diaphragmatic, chest and clavicle.
2. Advantages:
  1. It increases the volume of inhaled air as much as possible.
  2. Improves blood saturation with oxygen.
  3. Reduces stress and anxiety.
  4. Improves concentration and clarity of mind.
3. How to practice:
  1. Sit in a comfortable pose, straighten your back.
  2. Close your eyes and relax.
  3. Slowly inhale through the nose, first with the stomach (diaphragmatic breathing), then the chest (breast breathing), and then the upper part of the lungs (keyboard breathing).
  4. Hold your breath for a few seconds.
  5. Slowly exhale through the nose, first with the upper part of the lungs, then the chest, and then the stomach.
  6. Repeat the exercise for several minutes.

Section 3: Respiratory exercises

Breathing with the abdomen (diaphragmatic breathing): (Described above in the section “Types of breathing”). Repetition.
Breathing on the square (boxing breath):
1. Description: A technique that helps to calm the nervous system and reduce stress.
2. How to practice:
  1. Find a quiet place and sit comfortably.
  2. Close your eyes and relax.
  3. Inhale slowly through the nose, counting up to 4.
  4. Hold your breath to 4 accounts.
  5. Exhale slowly through your mouth, counting up to 4.
  6. Hold your breath to 4 accounts.
  7. Repeat the exercise for several minutes.
Breathing by Vim Hofa:
1. Description: Powerful technique aimed at increasing energy levels, strengthening the immune system and reducing stress.
2. How to practice:
  1. Find a quiet place and sit comfortably.
  2. Close your eyes and relax.
  3. Make 30-40 deep breaths and exhalations using the stomach and chest. The breath should be complete, and exhale – relaxed.
  4. After the last exhalation, hold your breath for as long as possible.
  5. When you feel the need for inspiration, take a deep breath and hold your breath for 15 seconds.
  6. Repeat the cycle 3-4 times.
3. Cautions: Do not practice Vim Hofa breathing during driving or in water. People with cardiovascular diseases and pregnant women should consult a doctor before starting practice.
Alternative breathing with nostrils (Nadi Shodhan Pranayama):
1. Description: Soothing and balancing technique that helps reduce stress and improve concentration.
2. How to practice:
  1. Sit in a comfortable pose, straighten your back.
  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 open the right nostril.
  5. Exhale slowly through the right nostril.
  6. Inhale through the right nostril.
  7. Close the right nostril and open the left nostril.
  8. Slowly exhale through the left nostril.
  9. Repeat the cycle within a few minutes.
Lion Breath (Simhasana):
1. Description: Energetic technique aimed at stimulating the muscles of the face and neck, as well as to relieve stress and tension.
2. How to practice:
  1. Sit on your knees or in a comfortable pose.
  2. Put your hands on your knees, diluting your fingers.
  3. Take a deep breath through your nose.
  4. Open your mouth wide and stick your tongue down to the chin.
  5. Exhale through the mouth with a strong sound “Haaa”.
  6. Look up at the tip of the nose.
  7. Repeat the exercise 3-5 times.

Section 4: breathing and sport

The importance of proper breathing during training:
1. Ensuring muscle oxygen: Proper breathing provides sufficient oxygen intake to working muscles, which is necessary for their effective work and prevent fatigue.
2. Removing carbon dioxide: Proper breathing helps to effectively remove carbon dioxide, which is formed as a result of muscle activity.
3. Heart rate regulation: Proper breathing can help adjust the heart rate and blood pressure during training.
4. Reducing the risk of injuries: Proper breathing helps to maintain proper posture and reduces the risk of injury injuries.
Breathing techniques for various sports:
1. Running:
  1. Rhythmic breathing: Synchronize your breath with steps. For example, inhalation of three steps, exhale at two steps.
  2. Diaphragmatic breathing: Focus on your abdomen breathing in order to maximize the volume of inhaled air.
  3. Avoid superficial breathing: Make sure that the breath is deep and complete.
2. Power training:
  1. Exhale with effort: Exhale during the most difficult part of the exercise, for example, when lifting weight. Inhale during relaxation.
  2. Breath hold (Valsalva maneuver): It is not recommended to hold your breath for a long time, as this can lead to an increase in blood pressure.
3. Swimming:
  1. Coordinated breathing: Exhale into the water when the face is lowered into the water, and inhale when you turn your head for inhalation.
  2. Full exhale: It is important to completely exhale air into the water to provide enough space for a new breath.
4. Yoga:
  1. Udai breathing (Victory breathing): Breathe through the nose, slightly narrowing the voice gap, creating a soft sound, similar to the noise of the sea.
  2. Kapalabhati (breathing, cleansing the skull): Active exhalations through the nose, with passive breaths.
Warm up and a hitch using breathing exercises:
1. Warm up: Use dynamic breathing exercises such as belly breathing or complete yoga breathing to prepare the respiratory system for the load.
2. Hitch: Use soothing breathing exercises, such as square breathing or alternative breathing with nostrils to reduce heart rate and blood pressure, as well as promote muscle relaxation.

Section 5: breathing and mental health

The effect of breathing on the nervous system:
1. Simpatic nervous system (SNS): It is activated with stress and anxiety, causing rapid and superficial breathing.
2. Parasimpathic nervous system (PNS): It is activated when relaxed, causing slow and deep breathing.
3. Breathing as a tool for regulating the nervous system: A conscious change in breathing patterns can affect the activity of the nervous system, contributing to relaxation and reduction of stress.
Respiratory techniques to reduce stress and anxiety:
1. Breath with abdomen: Activates PNS, reduces heart rate and blood pressure.
2. Breathing on the square: Soothes the nervous system and reduces anxiety.
3. Alternative breathing with nostrils: Balances the nervous system and improves concentration.
4. 4-7-8 breathing: Inhale in 4 counts, hold your breath on 7 accounts, exhale in 8 accounts. Helps to quickly relax and fall asleep.
Breathing and awareness (MindFulness):
1. Focus on breathing: Observation of the natural rhythm of breathing helps to calm the mind and reduce the flow of thoughts.
2. Meditation using breathing: Use your breath as an anchor to return attention at the moment, when the mind begins to wander.
3. Breathing as a tool for self -awareness: Conscious breathing helps to better understand your emotions and reactions to stressful situations.

Section 6: Breathing and health of the respiratory system

Factors affecting the health of the respiratory system:
1. Smoking: The main cause of diseases of the respiratory system, such as chronic obstructive lung disease (COPD) and lung cancer.
2. Air pollution: Inhalation of contaminated air can cause respiratory tract irritation and increase the risk of respiratory diseases.
3. Infections: Viral and bacterial infections can affect the respiratory tract and cause pneumonia, bronchitis and other diseases.
4. Allergies: Allergens can cause inflammation of the respiratory tract and lead to asthma and allergic rhinitis.
Respiratory exercises to strengthen the respiratory system:
1. Diaphragmatic breathing: Strengthens the diaphragm and improves lung ventilation.
2. Deep breath: Increases the volume of inhaled air and improves blood saturation with oxygen.
3. Resistance breathing: Use special devices to create resistance when inhale or exhale, strengthening the respiratory muscles.
Respiratory tract cleansing methods:
1. Cough: The natural mechanism of cleansing the respiratory tract from mucus and foreign particles.
2. Postural drainage: Use various body positions to help mucus drain from the lungs.
3. Steam inhalations: Inhaling the couple helps to dilute mucus and facilitates its expectorant.
Recommendations for maintaining the health of the respiratory system:
1. Refusal of smoking: The most important step for protecting the health of the respiratory system.
2. Avoiding contaminated air: Use masks in conditions of air pollution and ventilate the rooms.
3. Regular physical exercises: Improve the respiratory system.
4. Healthy nutrition: Supports the immune system and protects against infections.
5. Regular medical examinations: Help to identify diseases of the respiratory system in the early stages.

Section 7: Breath and Sleep

The effect of breathing on the quality of sleep:
1. Apnee in a dream: Disorder characterized by breathing stops during sleep. Leads to a decrease in the level of oxygen in the blood and fragmentation of sleep.
2. Snoring: It can be caused by obstruction of the respiratory tract.
3. Insomnia: It can be associated with respiratory disorders and an increased level of stress.
Breathing techniques to improve sleep:
1. Breath with abdomen: Promotes to relax and reduce stress before bedtime.
2. 4-7-8 breathing: Helps to fall asleep quickly.
3. Alternative breathing with nostrils: Balances the nervous system and calms the mind.
Tips for improving breathing during sleep:
1. Sleep on the side: Prevents the malading of the tongue and obstruction of the respiratory tract.
2. Raise the head end of the bed: Facilitates breathing and reduces the risk of snoring.
3. Use nasal stripes or extensors: Expand the nasal passages and improve breathing through the nose.
4. Support your healthy body weight: Obesity increases the risk of apnea in a dream.
5. Avoid drinking alcohol and sleeping pills before bedtime: They can worsen breathing during sleep.

Section 8: Breath and Voice

The importance of proper breathing for the voice:
1. Voice support: Proper breathing provides a sufficient and stable air stream necessary for the formation of the voice.
2. Volume and tone control: Proper breathing allows you to control the volume and tone of the voice, making it more expressive and pleasant for the listener.
3. Reducing voltage in vocal cords: Proper breathing relieves tension from the vocal cords, preventing their overwork and injury.
Respiratory exercises for voice development:
1. Diaphragmatic breathing: Strengthens the diaphragm and provides a stable air stream.
2. Breathing exercises: For example, slow exhalation of air on one note.
3. Exercises to increase the volume of lungs: For example, deep breathing with breath holding.
Breathing tips to improve the voice:
1. Breathe with the stomach: Provide stable support for your voice.
2. Support for the correct posture: Improves breathing and frees vocal cords.
3. Relax the muscles of the neck and shoulders: Removes stress and improves the sound of the voice.
4. Practice breathing exercises regularly: Improve control over breathing and voice.

Section 9: Breathing and Meditation

Breath as an object of meditation:
1. Focus on breathing: Observation of the natural rhythm of breathing helps to calm the mind and reduce the flow of thoughts.
2. Breath as an anchor: Use your breath as an anchor to return attention at the moment, when the mind begins to wander.
Meditative techniques using breathing:
1. Medfulness meditation (Mindfulness Meditation): Focus on the sensations of breathing in the body without trying to change it.
2. Meditation of loving kindness (Metta meditation): Direct love and compassion for yourself and others, synchronizing your breath with positive intentions.
3. Vipassana (Vipassana): Observe all the sensations arising in the body, including breathing, without condemnation.
Advantages of meditation using breathing:
1. Reducing stress and anxiety: Soothes the nervous system and reduces the level of cortisol.
2. Improving concentration and attention: He trains the mind to focus on the present moment.
3. Development of self -awareness: It helps to better understand your thoughts, emotions and reactions.
4. Improvement: Promotes to relax and reduce anxiety before bedtime.

Section 10: Breathing for children

The importance of proper breathing for children:
1. Improving concentration and performance: Proper breathing improves blood supply to the brain and increases its activity.
2. Reducing stress and anxiety: Respiratory exercises help children calm down and cope with stressful situations.
3. Improvement: Respiratory techniques help children relax and fall asleep.
4. Strengthening the respiratory system: Regular breathing exercises strengthen the respiratory muscles and improve the function of the lungs.
Respiratory exercises for children:
1. Breath with abdomen: Easy and effective exercise for children of any age.
2. Breath with a toy: Put a soft toy on the child’s stomach and ask him to breathe so that the toy rises and falls.
3. Breath with soap bubbles: Deep breathing and blowing of soap bubbles – a fun and useful exercise.
4. Breath with smells: Inhaling pleasant smells, such as smells of flowers or fruits, helps children relax and focus on breathing.
Tips for teaching children correctly breathing:
1. Make breathing exercises funny and interesting: Use games and imagination.
2. Practice breathing exercises with your child: Be an example to follow.
3. Turn on breathing exercises in everyday routine: For example, before bedtime or before doing homework.
4. Be patient and support the child: Do not expect instant results.

Section 11: Breathing during pregnancy

Changes in breathing during pregnancy:
1. Increasing the volume of circulating blood: Requires more oxygen.
2. The ups of the diaphragm: Reduces the volume of the chest.
3. Ocinity breathing: Compensates for a decrease in the volume of the chest.
The importance of proper breathing during pregnancy:
1. Ensuring oxygen of mother and child: It is important for the health and development of the child.
2. Reducing stress and anxiety: Helps to cope with emotional changes associated with pregnancy.
3. Preparation for childbirth: Respiratory techniques help relieve pain and accelerate the process of childbirth.
Respiratory techniques for pregnant women:
1. Diaphragmatic breathing: Strengthens the diaphragm and improves lung ventilation.
2. Breath of udai: Soothes the nervous system and helps to cope with pain.
3. Breathing “Hi-Hu”: Helps relax and cope with fights during childbirth.
Cautions:
1. Consult a doctor: Before starting the practice of breathing exercises during pregnancy.
2. Avoid breathing holding: It can lead to a decrease in oxygen level in a child.
3. Do not overheat: Listen to your body and take breaks if you feel fatigue.

Section 12: common breathing errors

Superficial breathing: Does not provide sufficient blood saturation with oxygen.
Breath with mouth: Circrats natural filtration, moisturizing and warming of air carried out by the nasal cavity.
Hyperventilation: Excessively fast and deep breathing, leading to a decrease in the level of carbon dioxide in the blood.
Breath hold: It can lead to an increase in blood pressure and a decrease in the level of oxygen in the blood.
Muscle tension: The tension in the muscles of the neck, shoulders and chest prevents normal breathing.
Incorrect posture: The stoop and curvature of the spine limit the volume of the chest and make it difficult to breathe.

Section 13: tools and devices for breathing exercises

Respiratory simulators: Devices that create resistance during inspiration or exhale, strengthen the respiratory muscles.
Nasal expanders: Expand the nasal passages and improve breathing through the nose.
Aromatherapy: The use of essential oils to improve breathing and relaxation.
Applications for breathing exercises: They offer Guined Meditation, breathing exercises and reminders.

Section 14: FAQ about proper breathing

How often do you need to practice breathing exercises? Regular practice (10-15 minutes a day) is most effective.
When is it best to engage in breathing exercises? At any time of the day, when you are comfortable and calm.
How to find out if I am breathing correctly? Follow the sensations in the body. Proper breathing should be relaxing and comfortable.
Can breathing exercises harm? In rare cases, especially with improper execution. Consult a doctor if you have any diseases.
How quickly will I see the results from breathing exercises? The results can be noticeable after a few days or weeks of regular practice.

Section 15: Conclusion

Proper breathing is a fundamental skill that can significantly improve physical and mental health. Regular practice of breathing exercises, a conscious attitude to your breathing and eliminating common mistakes will help you reveal the potential of your breathing and improve the quality of life.

Correct breathing: how to breathe

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