Full breath includes 3 types of breathing - abdominal, breast and clavicular.Full breath breathing corrects the error of modern man - surface, in which only the average ventilated parts of the lungs.When fully ventilated same breath, including the upper and lower parts of the lungs, increasing their vital capacity.All kinds of breathing during yoga exercises help a person relax and feel the incredible sensation.
With this type of breathing, filled with air, the lungs expand in the lower divisions, with the diaphragm flattens and descends slightly forward squeezing the abdominal organs.Visually, it looks like this: inspiratory belly bulging, retracts on exhalation.This type of breathing more physiologic than thoracic breathing, because the work of the diaphragm requires much less energy than the movement of the ribs to the thoracic breathing.In everyday life, abdominal breathing is stored in children, in men, and is virtually absent in women after childbirth.He has to learn an
to train sit in a comfortable position with a flat back, put one hand on his stomach, the other on the chest.The abdominal muscles must be completely relaxed.Take a full breath, while the stomach is pulled inside (due to the rise of the diaphragm).Then - a full breath, trying first of all to fill the lower lung.This inspiratory belly bulging forward, the chest remains motionless.The abdominal muscles are completely relaxed.When using this type of breathing strengthens the diaphragm, there is a gentle massage of the abdomen, improves digestion, increases lung capacity.
Breast (average, rib) breathing
In this type of breathing breath is only the middle part of the lungs, the diaphragm remains fixed.Sit with your back straight.Take a deep breath, making sure the edges fell, and then - a slow deep breath, controlling the expansion of the chest by raising the ribs.The aperture is fixed.During the training process can be controlled with one hand on his stomach, the other - on the chest.From the therapeutic effects, in addition to the increase in lung volume and increase the blood oxygen saturation, it should be noted pronounced positive effect for strengthening the heart muscle, normalization of vascular tone, which in turn leads to the normalization of blood pressure and heart rate.
Clavicular (top) breath
With this type of breath after exhalation take a slow deep breath, then watching to inspiratory raised shoulders and collarbone.In order to master the full breath of yogis, you must learn to perform all three phases separately, and then combine them with a wave-like motion.We recommend that you learn to "breathe Iris" lying, because in this position it is easier to relax the abdominal muscles.Typically, after a few complete breaths slow going full breath with the diaphragm.Subsequently easily master breathing via the diaphragm in other positions, including walking.
After mastering the most complex diaphragmatic breathing, try to inhale, lifting the edges, thus expanding the chest.When she filled the air, raise the shoulders and collarbone, inhaling even a certain amount of air.This is followed by a smooth full slow exhalation.Make sure that when you exhale was emptying all parts of the lungs.To master the full yogic breathing, need regular daily exercise.Give this process at least a few minutes a day.At some point, you feel the need for a deep breath and slow full surprised how this simple action changes your mood and the mood for the better.