types of breathing
The foundation and origin of all breathing exercises Yogi is mastering the art of full breathing yogis. It consists of three kinds of breathing:
Abdominal breathing.
Middle breathing.
Upper respiratory.
For the development of a full breath, it is necessary to understand its component parts. Top or shallow breathing, called clavicular breathing, common among European citizens. It is believed that about 80-90% of Europeans thus breathe. In this respiration rise only edges, shoulders, clavicle, and breathes only the upper part of the lungs. But since this is only the smallest part of the lungs, and the air flows into them a little. The result is that with such breathing greatest amount of energy is wasted, but with the smallest result.
Second breath, so-called secondary or inner breath. Most people do not sedentary lifestyle breathe this way. This breathing is somewhat better than the top, as and involves little abdominal breathing, but only air fills the middle portion of the lung. This breath is typical for most people, breathing bad air, sitting in the cinema, in the theater or in the rooms with the windows closed. Nature instinctively does not allow us to breathe stale air, and we resort to thoughtless vnutrirebernomu breathing.
Abdominal breathing is also called deep or diaphragmatic breathing. Most breathes well in the supine position. Often, a person makes a convulsive, spasmodic deep breath, being outdoors. This so-called reflex movement, which is starved of air by the body.
Abdominal breathing are mostly people with healthy natural inclinations. This form of breathing is common among strong healthy individuals, athletes, farmers and mountain shepherds. The basis for the name of this type of breathing, “abdominal” was the position of the diaphragm. The diaphragm is a strong muscular partition between the abdominal and thoracic cavities and at rest upwardly domed vertex. During the reduction it is sealed and pressure on the abdominal organs and the stomach bulges. When abdominal breathing filled the lower part of the lungs most voluminous.
Equipment full yogic breathing
Here as an example the simplest technique full breath of yoga, which describes Boyko. He recommends that beginners and those who use pranayama for medicinal purposes, to carry out a full breath
So, let’s complete breathing technique. It begins the process with a full exhalation. Then, lying in shavasana, we begin to inhale. He made his stomach. Given the fact that we are lying, abdominal wall bulges upwards. This “abdominal breathing”. The second stage of inspiration – the stomach completes the movement and expands the solar plexus, ribs slightly divergent edges. Thus the air filled mean lung lobes. This is the “middle breathing.” Finally, it is expanding the whole thorax, and this expansion should be upwards, not sideways. At the end of the clavicle slightly raised – is “upper breathing.” These phases are, of course, conditional and introduced in order to be able to describe the process in detail. In fact, he together, unified and indivisible – one smooth wave, with the overflow from one stage to another expressed, without any jolts and delays.
It should be remembered that the breath should never be brought to the limit. This is a very important part of complete breathing techniques. On the one hand, the lungs must be filled with air by 80-85%, on the other hand, should be a feeling of complete satisfaction of breathing. You can feel clearly that we could breathe again, but breathe in all the way you do not want.
Exhale also begins with the abdomen. But it may happen before the natural short breath holding at inspiration height before proceeding to the expiration. This delay puts more emphasis should not be, it is natural and minimal. If suddenly her time will begin to grow, it is necessary to rebuild the proportion or inhalation and exhalation to “pick up the slack.”
Exhalation begins as follows. Hold the chest motionless, keeping its shape, which she received after the end of inhalation, we “let go” belly, and abdominal wall begins to “fall” down. When this natural movement ended, begins to move the chest, she would “fall off” – this is the second phase of exhalation. And the third – when the movement of the chest is complete, easy to push the abdominal wall is forced air “residual”. So called abdominal wall muscles push force should not be, and “virtual”, it is indicated rather than perfect. The intensity of this movement should be such that it is not compromised state of consciousness and relaxation. Natural pause after exhalation to inhalation should match the character pause before exhalation described above.
The use of the full yogic breathing
The full and perfect breath Yogins combines the benefits of all three types of breathing including them sequentially one after the other and joining in a wavelike motion. It triggers the entire respiratory system, every muscle and every cell and expands the rib cage to its anatomical volume, and vital capacity may even increase due to the powerful work of the respiratory muscles. In turn, with full breathing diaphragm it is functioning properly and provides a surprisingly beneficial effect due to the mild massaging the abdominal organs. Complete Breath Yogi is the most simple and necessary foundation of all types of Yogi breathing.
