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Diaphragm - the key muscle of breathing yogis
Modern medicine is finally paying attention to what was known to yogis thousands of years ago: the breath thoroughly associated with the nervous system and mind. Some hospitals and medical institutions are now ready to teach their patients to regulate breathing and to breathe through the diaphragm. In one of his books, the famous American cardiac surgeon, Director of the Department of cardiology, Columbia University, Mehmet Oz also spoke about the health effects of yoga and proper breathing to their patients who are heart transplant.
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What happens in our body when we breathe? The lungs, unlike the heart, are not made of muscles, and for this reason, they can't breathe themselves. The difference in the forms of ventilation is determined by which muscles are involved in this process. One of the most important muscle is the diaphragm. Like any muscle, the diaphragm is reduced when there is breath. The diaphragm relaxes during exhalation, when air leaves the lungs. The exhalation is the result of several factors, the most important of which is the natural elasticity of lung tissue. It promotes contraction of the lungs, when they are nothing expands. Exhalation is a passive process usual, and, sitting down on your favorite sofa to relax, we usually exhaled. When necessary, the abdominal muscles and the chest can increase the force of exhalation. When we inflate a balloon or a bonfire, Padova that broke out, we feel the extra effort.
Aperture — the biggest and perhaps the most powerful and most important of the abdominal muscles. The movement of the diaphragm (15-18 min) correspond to the number of breaths and determine its depth. Although they are 4-5 times lower heart rate, due to surface area and large amplitude displacements of the diaphragm up and down (almost 8 cm), it pushes blood even stronger than the heart. When she acts right, she is responsible for updating 75% of volume of air with each breath. Unfortunately, due to the habit of improper breathing, as a rule, the operation of the diaphragm is limited or in place of work other muscles.
The diaphragm is located directly under the light. Above it are the lungs and heart. The organs below the diaphragm are tightly Packed in the abdomen. When the diaphragm descends, these bodies are moved by it. Due to the lack of space they are squeezed out. Depending on the position of your body is the bulging can be observed or in the abdomen or ribs, or even from the back. The diaphragm thus divides the torso into two separate chambers. Blood vessels and esophagus pass through the diaphragm, but the rest of the organs located above it, not touching located below. Via cervical plexus diaphragm is associated with the thyroid and parathyroid glands, which are important regulators of metabolism. Its movement affects the nerves of the solar plexus, one of the energy centers of the body.
We, the inhabitants of modern cities, employed mainly in mental work, sitting in offices more than half the day, abdominal muscles are usually weakened. When sedentary the diaphragm, the organs begin to shift downward, leading to lethargy and weakness of the body and is one of the major causes of many disorders and diseases of the respiratory, digestive and other body systems, as well as aging.
One way to purchase a powerful breathing diaphragm is the corpse pose, or as it is called, Savasana.
In this pose the chest is almost motionless, and the abdominal organs with every breath, move forward. You may feel like your stomach in the navel area rises with each inhalation and falls with each out-breath, therefore the breath is often called "belly breathing". This is the first style of breathing taught in yoga classes because the breathing is particularly noticeable when auxiliary muscles do not participate in it and removed the pressure on the abdomen. Try to replace your natural breathing deep breathing the diaphragm
Diaphragm breathing in corpse pose
Lie down in corpse pose, the head and neck place a small pad. Breathe through your nose.
Without lifting the elbows from the floor, place one hand on your navel and the other on the chest. Concentrate on your breathing, feel the change breaths.
Relax your belly, give him a chance to move. Freely relax the muscles of the chest. Soon, you will feel a rises and lowering of the abdomen, while the chest remains motionless. This is a sign of breathing a diaphragm. The movement of the diaphragm cannot be felt by hand, as it is located deep in the torso.
As you continue to exercise the breath becomes more relaxed and calm. You will not need to inflate the abdomen to rise, it happens by itself when you inhale. Every breath like the last breaths alternating with almost no changes.
Focus on the process. If you notice that your mouth is open or begins to move the chest during breaths if breathing has become shallow or appear to pause, then you need osoznanno to return to a deep and continuous breath, expanding the belly with each breath.
Then straighten the arms and place them along the body, continuing to observe his breathing. Note the transition from inhalation to exhalation. At the end of exhalation, again, relax and begin to breathe. These relaxation allow each exhalation to flow naturally in the next breath. In this stream there are no pauses, the breathing cycle continues.
So lie down, resting and watching deep relaxed breathing for 10 minutes. Over time, continuing the practice, you will realize that there is no need a small effort to adjust the flow of breath. Watch the stream of his calm breathing as if from the outside as friendly, but unhelpful witness.
In conclusion when you feel that the activity is completed, re-focus immediately on the whole body, stretch as you want it, roll over it's necessary on the side and go in a sitting position.
источник:vbalance.com
Source: /users/1077
Fifty two million two hundred sixty eight thousand five hundred twenty seven
What happens in our body when we breathe? The lungs, unlike the heart, are not made of muscles, and for this reason, they can't breathe themselves. The difference in the forms of ventilation is determined by which muscles are involved in this process. One of the most important muscle is the diaphragm. Like any muscle, the diaphragm is reduced when there is breath. The diaphragm relaxes during exhalation, when air leaves the lungs. The exhalation is the result of several factors, the most important of which is the natural elasticity of lung tissue. It promotes contraction of the lungs, when they are nothing expands. Exhalation is a passive process usual, and, sitting down on your favorite sofa to relax, we usually exhaled. When necessary, the abdominal muscles and the chest can increase the force of exhalation. When we inflate a balloon or a bonfire, Padova that broke out, we feel the extra effort.
Aperture — the biggest and perhaps the most powerful and most important of the abdominal muscles. The movement of the diaphragm (15-18 min) correspond to the number of breaths and determine its depth. Although they are 4-5 times lower heart rate, due to surface area and large amplitude displacements of the diaphragm up and down (almost 8 cm), it pushes blood even stronger than the heart. When she acts right, she is responsible for updating 75% of volume of air with each breath. Unfortunately, due to the habit of improper breathing, as a rule, the operation of the diaphragm is limited or in place of work other muscles.
The diaphragm is located directly under the light. Above it are the lungs and heart. The organs below the diaphragm are tightly Packed in the abdomen. When the diaphragm descends, these bodies are moved by it. Due to the lack of space they are squeezed out. Depending on the position of your body is the bulging can be observed or in the abdomen or ribs, or even from the back. The diaphragm thus divides the torso into two separate chambers. Blood vessels and esophagus pass through the diaphragm, but the rest of the organs located above it, not touching located below. Via cervical plexus diaphragm is associated with the thyroid and parathyroid glands, which are important regulators of metabolism. Its movement affects the nerves of the solar plexus, one of the energy centers of the body.
We, the inhabitants of modern cities, employed mainly in mental work, sitting in offices more than half the day, abdominal muscles are usually weakened. When sedentary the diaphragm, the organs begin to shift downward, leading to lethargy and weakness of the body and is one of the major causes of many disorders and diseases of the respiratory, digestive and other body systems, as well as aging.
One way to purchase a powerful breathing diaphragm is the corpse pose, or as it is called, Savasana.
In this pose the chest is almost motionless, and the abdominal organs with every breath, move forward. You may feel like your stomach in the navel area rises with each inhalation and falls with each out-breath, therefore the breath is often called "belly breathing". This is the first style of breathing taught in yoga classes because the breathing is particularly noticeable when auxiliary muscles do not participate in it and removed the pressure on the abdomen. Try to replace your natural breathing deep breathing the diaphragm
Diaphragm breathing in corpse pose
Lie down in corpse pose, the head and neck place a small pad. Breathe through your nose.
Without lifting the elbows from the floor, place one hand on your navel and the other on the chest. Concentrate on your breathing, feel the change breaths.
Relax your belly, give him a chance to move. Freely relax the muscles of the chest. Soon, you will feel a rises and lowering of the abdomen, while the chest remains motionless. This is a sign of breathing a diaphragm. The movement of the diaphragm cannot be felt by hand, as it is located deep in the torso.
As you continue to exercise the breath becomes more relaxed and calm. You will not need to inflate the abdomen to rise, it happens by itself when you inhale. Every breath like the last breaths alternating with almost no changes.
Focus on the process. If you notice that your mouth is open or begins to move the chest during breaths if breathing has become shallow or appear to pause, then you need osoznanno to return to a deep and continuous breath, expanding the belly with each breath.
Then straighten the arms and place them along the body, continuing to observe his breathing. Note the transition from inhalation to exhalation. At the end of exhalation, again, relax and begin to breathe. These relaxation allow each exhalation to flow naturally in the next breath. In this stream there are no pauses, the breathing cycle continues.
So lie down, resting and watching deep relaxed breathing for 10 minutes. Over time, continuing the practice, you will realize that there is no need a small effort to adjust the flow of breath. Watch the stream of his calm breathing as if from the outside as friendly, but unhelpful witness.
In conclusion when you feel that the activity is completed, re-focus immediately on the whole body, stretch as you want it, roll over it's necessary on the side and go in a sitting position.
источник:vbalance.com
Source: /users/1077
