What is diaphragmatic breathing. Diaphragmatic breathing technique

I attribute diaphragmatic breathing to the fundamental, simple and very effective methods recovery and self-improvement.

Technics diaphragmatic breathing is easy to do once it is understood. The closest to natural breathing, as an exercise for healing diaphragm breathing, can be performed almost anywhere. The course of lessons, the link to which is at the end of this post, makes it possible master diaphragmatic breathing exercises in daily life.

The first landmark of natural breathing for many people who begin to improve this function is the realization that inhalation is active and exhalation is passive. This means that when we inhale, we produce active action associated with the drawing in of air through the nose, preparing it for entry into the internal respiratory organs for further processing by the body. But there is no need to overstress. facial muscles they do not play a natural role in the process of assimilation of air.

Breathing is called diaphragmatic, because the main active participant in this type of breathing is the thoracic-abdominal diaphragm - internal muscle separating the upper (to understand the effect, we are interested in the heart, lungs) and lower (digestive organs, genitourinary system) internal organs. It is this muscle that is active when inhaling, but without unnecessary tension blocking its natural downward movement from a standing position, with a smooth, pleasant effort, it lowers, letting air into the lungs, and presses on the lower internal organs, while the relaxed stomach naturally protrudes under its pressure, so this one also a type of breathing is sometimes called belly breathing. However, I believe that this may be misleading for some beginners who will take it literally. Air, of course, enters the lungs and through them and its further processing and assimilation takes place. At the end of inhalation, the perineum relaxes along with the abdomen. Inhalation lasts 2-4 seconds. After inhalation, there is a short pause of 1-2 seconds. giving time to the air that has entered the lungs for assimilation, but you do not need to tighten it too much, deliberately straining. This is followed by a smooth passive exhalation for 5-8 seconds, due to the relaxation of the diaphragm pulled out as a result of inhalation, which, without your efforts, returns to its place by its tendons. During prolonged exhalation, air is absorbed under the influence of natural intrapulmonary pressure. In general, one respiratory cycle is about 8-12 seconds. In the process of improvement, a comfortable increase in the respiratory cycle is possible, confirming adaptation to a new breathing pattern, a decrease indicates tension or incorrect performance.

Inhale (2-4 sec.) - the lower part and the stomach relaxed. Exhale (4 seconds or more, up to 10 seconds depending on fitness) - the lower part and stomach are slightly tightened. The relaxation of the diaphragm that accompanies the passivity of exhalation is felt by someone immediately, for someone it comes with time, it is completed by a slight pulling up of the lower abdomen, which occurs without significant discomfort, due to the awareness of the passivity of the exhalation that comes in the process of mastering the method or immediately. The respiratory cycle is carried out without significant discomfort, due to its awareness and regularity of execution, and not due to stress.

I want to draw attention to an additional technique during exhalation - at the very end, it is advisable to slightly tighten the perineum and, along with it, the lower abdomen, this light movement will massage the organs of the genitourinary system and, as it were, stimulate the next breath, making it more relaxed, even better if the movements of pulling up and relaxing the perineum and lower abdomen are slightly ahead of the exhalation and inhalation associated with them, just do not need to accompany this technique with intense excessive effort and get hung up on it, at first it is enough just to pay attention to these parts of the body. I came across this information in the description of this technique by qigong masters, and starting to practice this technique, I felt the effectiveness and usefulness of the supplement, this movement of the main technique.

Now I want to state known to me beneficial effects extracted from this type of breath:

1. more active involvement of diaphragm movements in the stimulation process external respiration leads to an improvement in hematopoiesis and blood circulation, which saturates the body with energy;
2. also, the movements of the diaphragm are responsible for the spread of lymph associated with immunity, which accordingly increases the body's resistance to diseases;
3. massage of the digestive organs leads to the restoration of natural processes associated with these organs;
4. diaphragm movements equalize intrathoracic and intra-abdominal pressure;
5. activities are being improved nervous system improves the functioning of the sense organs and the brain;
6. through massage urinary organs improve the performance of these systems;
7. rejuvenation processes associated with neurophysiology are launched, since a change in the main function of the body - breathing, entails the production of new neural chains responsible for a new, more effective way for the whole organism to perform this main function;
8. actively contributes to the correct position of the spine and chest.

Combinations of these and other effects accompanying diaphragmatic breathing open up additional individual possibilities that are beneficially reflected both in the functions of the body and in all life activities.

However, I draw your attention to the fact that in my understanding it is not entirely correct to refer this breathing to some special type, since anatomically this type of breathing is the most natural for a person. And the role originally laid down behind the diaphragm is weakening as a result of living conditions: first of all, ignorance of the fundamental functions of proper breathing for health. Later, due to bad habits- smoking, overeating, it makes no sense to list further. This does not mean that you need to abruptly abandon all the “joys of life”, in order to achieve the first significant positive effects, it is enough to consciously distinguish the process of the act of breathing from the primitive ventilation of the insides, understanding its fundamental role for a person, and imagining actions related to proper breathing.

When inhaled through the nose, air, through the nasopharynx, undergoes preliminary preparation for entry into the internal respiratory organs. The exclusion of this stage deprives the air mixture in the lungs of significant preliminary preparation.

Further, getting into the lungs, it turns into an air mixture by the body, which begins to be absorbed in it in the most effective, complex way, subsequently affecting all the functions of the body. After extracting all the components useful for the body from this air mixture, exhalation takes place, removing the exhaust air.

Conscious possibility in the above processes diaphragmatic breathing occurs due to its anatomical location. In the center of this flat muscle, which separates the upper and lower organs, there are openings through which the aorta and vein pass - involved in hematopoiesis, the esophagus, lymphatic duct- Responsible for cleansing the organs and tissues of the body. It is easy to understand and feel that by increasing the movement of the diaphragm during diaphragmatic breathing, we stimulate all these internal organs, helping to carry out what they do. life processes. Moreover, it is known about studies that have proven that there is simply no other organ that actively stimulates the movement of lymph throughout the body, like the diaphragm.

The diaphragm is a muscle specially designed for breathing, other muscles involved in breathing perform only an auxiliary role and cannot completely perform breathing without the participation of the diaphragm. Diaphragmatic breathing is innate - newborns, regardless of gender, breathe the same way. The type of breathing changes during everyday relationships, physical exertion, pregnancy in women in the process of other life activities, but a person who knows the basics of proper breathing has the opportunity to restore the way this function is performed in accordance with its natural maximum benefit.

I think it's the only one natural way breathing for life in a calm environment, available for recovery to everyone. Paying attention to the process of breathing in Everyday life a person gradually develops which affects all life activities associated with healing and self-improvement. Of course, breathing and emotionally mental condition interrelated, influencing each other, which is why the saturation of the body with energy with its subsequent conservation and consumption for a prosperous life depends on the useless leakage of energy, understanding the causes of their occurrence with the development of self-observation relieves them of their presence, excluding stress from conscious prosperous life.

Now very common trips to masseurs and various means cleansing the body. A person who has restored and improved his natural type of breathing as a result of meaningful light regular exercises acquires true friend massage therapist, psychologist and nutritionist who selflessly and most effectively takes care of him in all his life path while he breathes. Proper breathing gives an answer to the question. Well, isn't that a miracle?!

Express self-examination will help you easily understand the relationship between breathing and emotional states.

About practical skills healthy breathing You can remind yourself with one lesson every week for three weeks. The course consisting of 3 lessons will help you with this.

How to learn to breathe correctly - have you ever asked this question. Everyone who has ever been to a yoga class has learned about the enormous possibilities that such a simple and natural process as breathing gives us. A long and slow breath allows you to relax the whole body. Indeed, such breathing calms, helps to control your emotions, reduces pressure, develops stress resistance and fills you with energy.

Since breathing is a natural process, we do not think about how it happens, what mechanisms are involved in it. We just breathe and that's it. This means that we do not try to improve the breathing technique and easily acquire incorrect breathing. But it is worth a little practice and work out the technique of proper breathing and you will strengthen your health, learn to relax, activate mental activity. In addition, proper breathing can help headache, bloating, dizziness and give strength, as the body is better supplied with oxygen. In addition, breathing correctly, including the work of the diaphragm in the breathing process, massages all internal organs, people have constipation, inflammation and pain in the abdominal cavity. Diaphragmatic breathing has a positive effect on the work of the heart, lungs, stomach, liver, gallbladder, intestines. What is correct breathing and why should we strive for it?

Breath test

First, check how you breathe. Normal quiet breathing is carried out by the diaphragm. Place your hand on your navel: when you inhale, your belly should protrude forward. If it doesn't, then you're using your breath upper part the chest instead of the diaphragm, then when you inhale, the navel can “press in” like after a run, when you have to restore your breath for a while.

Then count into calm state how long can you go without inhaling. This time should be approximately 30 seconds. And for those who have breathing problems, this time is less than 5 seconds.

Another indicator of proper breathing is the number of breaths. It is good if you take 12 to 15 breaths per minute, it is wrong if you take 20 breaths or more.

Frequent sighs and yawns are another indicator of improper breathing. It may seem to you that you are short of breath and cannot get full lungs of air. If you slouch while sitting at the computer, wear tight clothes - you also have breathing problems.

How to learn to breathe correctly?

Through short training, you will be able to develop and strengthen the skill of correct breathing, and the technique of correct breathing will help you with this.

Diaphragmatic breathing - exercise

So, a relaxing exercise for proper diaphragmatic breathing. Sit comfortably, pick up any comfortable posture in a place convenient for you. Breathe slowly and rhythmically through your nose, through your lower chest. This will help you use your diaphragm to breathe. To have you diaphragmatic breathing exercise turned out right, you can put one hand on the chest and the other on the navel. When you inhale, your stomach inflates and, accordingly, the hand lying on the navel rises; on exhalation - goes down. At the same time, the chest remains motionless - the hand on the chest, respectively, too. Reduce the number of breaths - aim for only 8 breaths per minute. At first it may seem a little difficult for you, but with daily training, you will succeed. When you can do this without straining, try to breathe like this all the time, check from time to time whether you are now breathing correctly. In other words, diaphragmatic breathing should become a habit with you and occur involuntarily. You will only occasionally control the correctness of its implementation.

In addition to performing relaxing breathing exercises - diaphragmatic breathing, you need to pay attention to the following:

1. Take time to relax

It is very important to set aside at least 20 minutes during the day for absolute relaxation - this will help you gain control over your breathing. There are many ways to relax, choose one that does not provoke you to inhale too often and deeply.

2. Pay attention to your posture

maintenance correct posture- the path to proper breathing. If you slouch or slouch, you tense and compress your diaphragm. Strengthen your back muscles, try to walk straight and sit up straight - this will allow the diaphragm to work more efficiently. Pilates, yoga, tai chi and other techniques will help you correct your posture and teach you to relax your muscles.

3. Breathe through your nose

Breathe through your nose, not your mouth. Breathing through the nose warms the air to the desired temperature and moisturizes it, and as a result, allows you to breathe more relaxed. Breathing through the nose, not through the mouth important factor in order to learn how to breathe correctly. If you have a runny nose and a stuffy nose, then treat it in time, do not start the disease so that there are no complications such as sinusitis.

4. Avoid Stimulants

If you are used to snacking on foods with high content carbohydrates, then you have more intense fluctuations in blood sugar, which speeds up the process of breathing. Stimulants like caffeine cause the same reaction. Carbon dioxide affects blood vessels, and when they shrink, glucose metabolism, and hence fluctuations in blood sugar, increases.

5. Don't take deep breaths

After a workout or physical activity sometimes there is a desire to relax and do deep breath. Try to overcome it. Slow, measured breaths, not long, deep breaths are what you want.

6. Try to yawn less

If you often feel like yawning, stop yourself. Try to replace yawning with swallowing so as not to release excess air. Frequent tickling in the throat, as well as an irritating cough, can also be an indicator of improper breathing.

British scientists claim that, despite the common misconception that improper breathing interferes with the intake of oxygen, we are actually losing carbon dioxide. If you breathe quickly and often, then with each breath the level decreases carbon dioxide in the blood, and its deficiency violates the natural acid-base balance in the body and interfere efficient use oxygen. It turns out a vicious circle - blood vessels narrow and Airways therefore, the brain's respiratory center receives a signal that it is necessary to inhale oxygen, so you are forced to constantly breathe quickly.

It is necessary to break this circle in order to embark on the path of recovery and wellness. Master this simple technique of proper breathing and you will be able to control your thoughts and feelings at the right time. You will learn not only to relax well, but along with proper breathing, more oxygen will enter your body, which means that all systems and organs will be better supplied with it, which will lead to general health improvement the whole organism.

The process of breathing is different for every person. Few of us think about how he breathes and how, in general, you should breathe correctly. AT last years, among supporters healthy lifestyle life, diaphragmatic breathing according to Bubnovsky is becoming especially popular. Such breathing technique used in diseases of the digestive tract, to normalize metabolic processes, for weight loss and other therapeutic measures, to enhance protective functions organism.

What is diaphragmatic breathing?

The diaphragm is a muscular septum that separates chest cavity from the abdominal. By its nature, the process of breathing is carried out involuntarily, a person breathes reflexively, completely ignoring how this happens. It is known that there are several types of breathing:

• breastfeeding;
• diaphragmatic;
• mixed.

It is generally accepted that chest breathing is often common among women, and diaphragmatic breathing among men. But most people, regardless of gender, use mixed type. Normal chest breathing promotes the formation in the lungs reduced pressure, with the diaphragmatic, the volume of air entering the lungs is somewhat higher, so the blood is much better saturated with oxygen.

The most correct, favorable, and also natural for the body is diaphragmatic breathing, carried out with the help of the abdomen. In other words, one that engages the abdominal diaphragm. From the very birth, a person’s breathing is carried out in this way, but in the process of growing up and due to a sedentary lifestyle, the diaphragm is clamped and the person involuntarily begins to breathe from the chest. This leads to the development of many disorders, including in the respiratory processes.

On each full breath and exhalation, corresponding vibrations of the diaphragm are created. It begins to contract and stretch more intensively, massaging the nearby intra-abdominal organs: the pancreas, gallbladder and ducts, liver, kidneys, intestines. Many who practice diaphragmatic exercises for constipation note that after 2-3 weeks after the start of such training, bowel function stabilizes. Also, with regular exercises, the work of the heart, pancreas and gallbladder is restored, there is an improvement in blood circulation in the pelvic organs.

Benefit and harm

The healing properties of diaphragmatic breathing on the body are obvious. The tension of the muscles of the abdominal cavity through breathing exercises contributes to the healing effect and weight loss. After methodical and regular classes the following positive changes are noted:

1. There is an active process oxygen saturation blood;
2. Circulatory and vascular system begin to work much better;
3. Pulmonary massage is carried out in a natural way, such exercises help with complications caused by bronchopulmonary diseases;
4. Are cleared lung lobes smokers from harmful tars;
5. Shortness of breath is eliminated;
6. Improves the functioning of the digestive tract, natural massage promotes increased blood circulation in them;
7. Effectively reduces excess weight;
8. Sleep is normalized.

The benefit of diaphragmatic breathing is that it helps to relax the abdominal muscles. Thanks to this, in solar plexus blood circulation is reduced, which leads to stabilization respiratory processes. Inhalations and exhalations become more even, deep and measured. It contributes nervous calm, getting rid of feelings of anxiety, worries and other mental disorders.

Any excessive load, including in the field of breathing exercises, can adversely affect well-being and general condition organism. Everything should be done in moderation and not exceed allowable rate loads.

At first, dizziness and even fainting may occur due to hyperventilation of the lungs. Also, do not engage in diaphragmatic gymnastics if there are contraindications to the use of this technique. It is strictly forbidden to use this technique for people diagnosed with hypertension and other problems that provoke persistent high blood pressure.

Development of diaphragmatic breathing

Doing breathing exercises is most optimal in the morning and evening.

Clothing should be comfortable and not hinder movement when inhaled. Before starting a workout, it is important to be fully focused on the current process. Concentration helps to feel the respiratory muscle in more detail.

Video "Bubnovsky's adaptive gymnastics"

Description of properties and illustrative examples of Bubnovsky's diaphragmatic gymnastics.

Exercises

Fulfill gymnastic exercises It is possible in various positions, which allows you to choose the most optimal method for yourself, taking into account your preferences.

Lying down

1. You need to lie on your back and relax as much as possible.
2. Put right palm on the lower abdomen, and the left on the chest. This makes it possible to control the breathing process.
3. You should start with the minimum amount of air inhaled through the nose, gradually increasing it.
4. It is necessary to breathe in such a way that in the chest area left hand remained in place, and the right one rose. The abdominal muscles should not tense up. This is how diaphragmatic gymnastics begins. The duration of the exhalation should be 2-3 times longer than the inhalation.
5. After a few minutes, the fluctuation of the diaphragm is already felt.
6. The next step is to inhale and exhale. When inhaling, the abdomen should swell, rising and falling in the process of breathing, and the chest should be motionless.
7. On average, you need to perform about 20-30 breaths / exhalations. At the first attempts, dizziness and a slight panic state may be observed, but you should not be afraid of this, because over time everything will return to normal.

Also, a similar exercise can be performed with a load. Comfortably placed on the floor, you need to put a book on your stomach. Then you can begin to breathe measuredly, watching how the diaphragm works. The stomach should raise and lower the load, and the chest should remain motionless.

In a sitting position

The following exercise is performed in a sitting position and on your knees:

1. First you need to sit comfortably and take a comfortable position, and then begin to breathe slowly through the diaphragm, while controlling its movement. To increase sensitivity, you can close your eyes. When inhaling and exhaling, you should count up to 5, that is, in the intervals between which you need to hold your breath for about 3 seconds.
2. After 10-15 breaths, you should move on to gymnastics called “dog breathing”. To do this, you need to kneel down and lean your palms on the floor, relaxing your stomach and begin to breathe actively and intensively. This position is the most optimal for practicing diaphragmatic exercises, since it allows you to special efforts use aperture. But, at the same time, it should not be too long, as it causes significant dizziness.

At first, it is quite difficult to adjust to diaphragmatic breathing. Many people complain that when breathing "belly", their lungs are not fully saturated with oxygen, but in reality this is not the case.

It's just a matter of habit, because it's easier for all of us to breathe with our chest. But systematic training will definitely give its result. The main thing is to treat this process seriously doing everything respiratory movements carefully and measuredly. After a few months, the body will feel improvements and benefits from these exercises.

In addition, diaphragmatic breathing according to Bubnovsky provides for the joint and simultaneous execution breathing exercises with different exercise on each part of the body, for the prevention or treatment of a specific disease. The effectiveness of this technique has been proven by many scientists. Any exercise or training can be combined with breathing exercises for achievement best effect, which will be noticeable after a few breathing exercises.

Video "What is diaphragmatic breathing?"

Description of diaphragmatic breathing, its main properties and rules for implementation.

“Following fashion is funny, but not following is stupid,” the well-known TV presenter and fashion historian Alexander Vasilyev likes to repeat. It turns out that it is easier to seem funny than stupid. But there can’t be two opinions about health: it’s always fashionable to be healthy, but how much diaphragmatic breathing is in trend today, the site figured out.

What are the types of breathing?

There are two main types of breathing: diaphragmatic and chest, or lower and upper. Chest breathing, in turn, is divided into clavicular and costal. What is the difference between these types?

At diaphragmatic(or abdominal) breathing, a strong muscular septum is involved in the process - the diaphragm, which, when inhaled, contracts and falls down, and the stomach relaxes and protrudes. When a person exhales, the diaphragm rises dome-shaped, pushing the air out of the lungs with force. The main advantage of diaphragmatic breathing is better oxygenation of the blood, since almost the entire volume of the lung is involved in the process.

It is very interesting that a newborn baby breathes with the help of the diaphragm, but very soon his breathing becomes chest, which is physiologically characteristic of an adult.

At breastfeeding breathing active function perform only upper lobes lungs. In particular, clavicular breathing as a kind of chest is carried out by raising the clavicles during inhalation and lowering them during exhalation. Such breathing is inherent in the elderly, when only 20% of the total lung volume works.

Another subtype of chest breathing - costal- occurs due to the intercostal muscles, which provide expansion of the chest during inhalation and contraction during exhalation. I must say that this is how most people breathe, but rib breathing is not optimal.

Why is diaphragmatic breathing considered correct?

As already mentioned, with chest breathing, only part of the lung is involved in the process, a smaller amount of oxygen enters the blood compared to that which would have been received with a diaphragmatic variant.

By actively oxygenating the blood, diaphragmatic breathing improves of cardio-vascular system, stimulates the lungs, helping to get rid of shortness of breath and even quit smoking.

In addition, the diaphragm, moving, provides a natural massage of the internal organs located in the chest and abdominal cavities. This is the heart bag - the pericardium, pancreas, liver, spleen, kidneys and adrenal glands. Such a massage significantly improves the functioning of these organs, which allows you to maintain the health of the body as a whole.

As for the state gastrointestinal system, it is important to note that proper breathing has a beneficial effect on bowel function, relieving constipation, reducing bloating and soothing excessive peristalsis.

With inadequate lung function, when the process of gas exchange is disturbed during chest breathing, part of the lung function is shifted to the skin, which provokes the development skin diseases, the appearance of acne and even premature wrinkles.

Learning to breathe correctly

Diaphragmatic breathing - fashionable or useful?

Learning to use the diaphragm for proper breathing is difficult, but achievable. First of all, you need to be patient, because the first successes will appear no earlier than the sixth lesson, and at first you may experience dizziness and even fear.

There is no need to be afraid of this, because these processes are physiological and are associated with an unusual oxygen saturation for the body.

So where do you need to start? The most important thing is to choose the right place and time. Experts advise to conduct classes either in the morning or in evening time. And the place should be calm and secluded, since for about half an hour no one should distract and interfere with concentration.

There are two main methods of exercise, and here is the first of them:

• It is necessary to lie on your back and relax as much as possible;
• Put your right hand on the lower abdomen, and the left hand on the chest;
• Breathe in such a way that right hand remained motionless, and the left rose on inspiration, this is our usual breathing;
• Then you need to inflate the stomach while inhaling, feeling how the right hand rises, and then lowers as you exhale. It is important that the left hand, lying on the chest, remains motionless. This is diaphragmatic breathing.

The second technique is called “dog breathing”.

• It is necessary to sit comfortably in a sitting position and begin to breathe with the diaphragm, controlling inhalation and exhalation with the hands lying on the stomach. Well, if the eyes are closed, this will allow you to fully concentrate on breathing;
• Then you need to get on all fours, completely relax your stomach and start breathing strongly and often with your mouth open. This position will allow you to feel the movement of the diaphragm well and learn how to control the breathing process. But you should be careful - hyperventilation of the lungs and a sharp saturation of the body with oxygen can cause severe dizziness, so this phase of the exercise should not last long;
• At the next stage, you need to lie on your back, and put a thick book on your stomach, but not too heavy. It will allow you to visually observe the correct diaphragmatic breathing without using your hands.

In everything it is important to observe the measure

Everything in the world has its reverse side: the best undertakings can lead to a negative result, effective medicine may have contraindications

If you really want to have a beautiful voice, then it will take daily and hard work on it. Whether you want to perform on stage in front of an audience or simply manage your speech. Most likely, you have already come across such a concept as diaphragmatic breathing. We will consider it in more detail.

Diaphragmatic breathing is the most correct breathing for a person.

Each of us, starting from childhood, breathes correctly. But as we grow older, we acquire complexes, fears, clamps, we are under stress ... As a result, the diaphragm is clamped and the person begins to breathe from the chest. But breathing with the chest, the air fills only upper divisions lungs, less oxygen is supplied. Because of this, immunity decreases, the brain begins to work worse. Therefore, it is important to learn how to breathe correctly. This is a simple exercise.

The effect of diaphragmatic breathing on the human voice

The voice is the main instrument of influence on listeners. It can be both weak and unremarkable, and juicy and attracting attention. It has long been known how sounds are formed in our speech: air passes through vocal cords. But this process is, in fact, much more.

How does it work?

Breathing is natural human process. For this reason, few people think about how it happens. But it’s worth taking it apart, especially since not only our physical well-being, but also intellectual capabilities, and even success in certain activities (acting, vocals, oratory) depend on how we breathe. Proper breathing is importance, especially in public speaking. It gives the speaker a sense of confidence, which is then transferred to the listeners.

The diaphragm is a large muscular septum that separates the thoracic and abdominal cavity. When it is lowered, an area of ​​\u200b\u200blow pressure is formed in the lungs and air is sucked into them, and the stomach protrudes. When breathing through the diaphragm, much more air is drawn into the lungs and the body receives a large number of oxygen.

Diaphragmatic breathing: location of the diaphragm

You can develop a diaphragmatic type of breathing both at home, on your own, regardless of gender and age, and under the guidance of a specialist. Of course, best results you will reach with the help of the second. To do this, they perform various exercises that are widely practiced in acting and acting courses. oratory, and not only. There are even systems of recovery and weight loss, which are based on proper diaphragmatic breathing.

It is noteworthy that this type of breathing is characteristic of men, while in women the rib type prevails, and in children and young people it is mixed. These differences are normal, but the best option breathing is considered just the first type.

Benefits of diaphragmatic breathing

Diaphragmatic breathing, the benefits of which have long been proven, has advantages over chest and stomach breathing.

One of the main ones is that a person in the process of breathing with the help of a diaphragm receives more oxygen into the blood. Because the movement of air occurs both through the lower and through the upper part of the lungs. That contributes to the measured filling of the entire area of ​​​​the lungs, improving their ventilation. Diaphragmatic breathing is very light, as a result, the work of the speech apparatus occurs in the most comfortable conditions. The speaker, switching to diaphragmatic breathing, will soon feel the changes: he will acquire a beautiful and completely new.

Let's do the exercises!

Diaphragmatic breathing exercises will require you to work hard and in a certain sequence. But it's worth it, because the voice is a unique instrument, the sound of which depends on how you breathe. Together, diaphragmatic breathing and exercises will be fixed in the subconscious every time. As a result, a conditioned reflex will be developed, as a result of which rhythmic breathing and voice control will occur without any effort, by itself. But first you need to learn how to properly draw in and exhale air, stretching its supply to a logical stop. Such an exercise allows you to make a person’s breathing muffled, which is very important for.

There is only one correct technique for correct diaphragmatic breathing: when talking or singing, the air should, as it were, “lean” on the diaphragm. At the same time, it goes down a little and stretches the lungs, forcing air there. As a result, the lungs are completely filled with air. Thus, you have an additional supply of air, which is needed for pronunciation.

If you regularly engage in breath-holding and inhalation-exhalation exercises, you will increase your lung capacity. Eventually, your breath will become invisible.

Look at diaphragmatic breathing - they will show correct technique execution. The most important thing is to understand the principles of its operation. Having mastered them, you will imperceptibly switch to diaphragmatic breathing. And then start practicing.

1. "Simple Concentration"

Sit up straight and relax. You can close your eyes if you like. Now, breathe with your diaphragm. At the same time, concentrate on it, trying to feel its movement in your body.

2. "Movement of the book"

Lie on your back, take a light book and put it on your stomach. Breathe from your diaphragm and watch the book move up and down.

3. "Breath of the dog"

Have you heard how dogs breathe? Get on all fours, open your mouth, relax your stomach and breathe rapidly. In this position, it is very easy to feel the diaphragm.

Note: Be careful how often you do this exercise. It is similar to the development of rapid breathing, from which there are hallucinations. If you have headaches, stop doing it.

4. "Reducing the volume of inhalation-exhalation"

Close your eyes and try to inhale and exhale as little air as possible. At some point, you will feel the movement of the diaphragm, as you no longer feel the flow of air through your nose.

Be careful when practicing diaphragmatic breathing early. You should not breathe too deeply and often, which can lead to hyperventilation of the lungs, cause headaches and even loss of consciousness. However, by regularly exercising, without fanaticism, your body will be very grateful to you.

In vocal classes, the greatest attention is paid to the technique of correct breathing.