If you seriously dream of a career as an artist, the applause of grateful spectators and the lights of the ramp, then get ready that you will have to make a lot of efforts to make the dream come true. In order to succeed in this craft, only talent is not enough, everyday painstaking work will be required.

You will need to master the ability to move on stage, use accurate gestures and, of course, learn how to control your own voice. A separate section of knowledge of a professional actor is speech in motion. Getting acquainted with the secrets of this type of activity, you have probably already come across such a concept as “diaphragmatic breathing”. In this article, we will learn in more detail what it is.

Types of breathing

There are 2 main types: chest and diaphragmatic type of breathing, or upper and lower. The thoracic is subdivided, in turn, into costal and clavicular. What is the difference between these types?

Diaphragmatic breathing (or abdominal breathing) involves the involvement of the chest (a strong muscular septum) in the process, which contracts and falls when exhaling, while the stomach relaxes. After the air is released, it rises top part body, pushing the air out of the lungs with force. The main advantage of such breathing is the enrichment of blood with oxygen, since almost all respiratory organs are involved in this process.

Interestingly, a baby who has just been born breathes precisely with the help of a diaphragm, although his respiration very soon becomes thoracic, characteristic of a physiologically adult person.

Active function in this process is performed only upper lobes lungs. Clavicular breathing (a kind of chest) occurs on inspiration when raising the clavicles and on exhalation when lowering them. It is already inherent in older people - then only 20% of the lung volume as a whole works.

Costal is the next subspecies. It occurs due to the intercostal muscles, which provide expansion of the chest during inhalation and contraction during exhalation. It should be noted that in this way the body is supplied with air in the majority of people, but costal breathing is not optimal.

Why is this breathing considered correct?

With chest breathing, as mentioned above, only a small part of a lung, while much less oxygen enters the blood than could be supplied with a diaphragmatic one.

Thus, the blood is enriched with oxygen, with the help of the diaphragm, the functioning of the heart improves, and the work of the lungs is also stimulated, while helping to quit smoking and get rid of shortness of breath.

In addition, diaphragmatic breathing provides a natural massage of the organs that are located in the abdominal and chest cavities. This is the so-called heart bag - the pancreas, pericardium, spleen, liver, adrenal glands and kidneys. Such a massage improves the functioning of the above organs, which makes it possible to maintain the health of the whole organism.

If we talk about the state of the gastrointestinal tract, it should be noted that respiration affects the functioning of the intestines, reducing bloating, relieving constipation, and also calming excessive peristalsis. Thus, diaphragmatic breathing for weight loss can play a huge role.

At bad job lungs, when the process of gas exchange is disturbed during breathing with the chest, part of their functions passes to the skin, and this provokes the development of various skin diseases, premature wrinkles and the appearance of acne.

Breath and voice

The voice is essential tool, through which the viewer is affected. It can be unremarkable, dull, unattractive, as well as juicy, bright, caressing the ear and attracting attention. What does it depend on? Speech sounds are produced after air passes through vocal cords although the process is actually much more complicated.

The sound of the voice depends on the posture of the speaker, as well as on the development of his articulatory apparatus. Although from the correct supply of air to the body to a greater extent. Especially for this, a diaphragmatic breathing simulator was invented. On such a device, it is possible to effectively improve the air supply to tissues, metabolism, as well as regenerative processes.

Conditions for learning

You will need to find a quiet place where you can try diaphragmatic breathing. The exercises will take you 20 minutes. This technique needs to be learned lying down. It is not enough for its development of 1-2 random classes. In order to form a new skill of rapid relaxation, it is necessary to train for at least 6 sessions.

The principle of breathing

This is a natural process, therefore, few people think about how it happens. This is worth analyzing, especially considering that our physical well-being, as well as intellectual capabilities, depend on the way we breathe, in addition, success in various types activities (for example, in singing, acting, recitation). Correct diaphragmatic breathing, the technique of which is described in this article, has great value in stage activity, it conveys to the actor a sense of confidence, transmitted later and to the audience. Various exercises To improve their diction, young actors start by working on how they breathe.

With the help of diaphragmatic breathing, it is possible to achieve greater strength and sonority of the voice, to improve its “quality” in many ways. Interestingly, this type is more typical for men, since the rib type is more common in women, while in children and young people it is mostly mixed. These differences are considered normal, although the first type is ideal.

You can develop diaphragmatic breathing on your own even at home, regardless of age and gender, although you can still achieve the best results under the guidance of a specialist. For this use various techniques and exercises that are actively practiced, for example, in acting classes. There are also health systems that are based on correct breathing.

These exercises will require consistency and perseverance from the young actor, although the game is worth the candle, since the voice is considered a unique instrument, its quality depends largely on the correct respiration of a person.

Benefit

Diaphragmatic breathing has a number of advantages over its other types (belly and chest breathing).

If a person breathes only from the chest, then his blood receives much more oxygen, since the movement of air occurs through the upper and lower regions of the lungs.

This helps to evenly fill the lung cavity, as well as improve their natural ventilation. Due to this, it occurs in comfortable conditions voice box operation. An actor who has switched to diaphragmatic breathing (the benefits of which have long been proven) will feel that he has acquired a beautiful, completely new voice. This will happen very quickly.

Diaphragmatic breathing: exercises

It takes daily practice to master it. Exercises and diaphragmatic breathing will be fixed in the center of the brain each time. Because of this, a reflex will be developed, due to which the control of your voice and proper breathing will occur without any effort, by itself. In order to achieve perfection in the science of managing them, first of all, it is necessary to learn how to properly retain air, after which it is economically released, stretching the supply to a logical pause. This well-practiced exercise will make speech breathing quiet, and for stage speech it is very important. Without proper breathing, normal work on intonation is impossible.

Execution must begin in the supine position. Place one hand on your chest and the other on your solar plexus.

Take a breath. Notice how your belly rises and expands. Bottom part chest. As you exhale, notice how the stomach contracts, while the chest remains absolutely motionless.

Now you can move on to the next exercise. Stand up, fold your arms in the same way as in the previous exercise. Breathe deeply with your belly, noting to yourself all the sensations that occur in the solar plexus area. This type of breathing can be combined with walking.

Diaphragmatic breathing: technique

The correct technique for such breathing lies in the fact that during the period of operation of the vocal apparatus, the air flow rests on the diaphragm. At the same time, it is tense and goes down a little, stretching the lungs in the lower part and drawing another portion of air there. During the period this process lungs fill up completely. This creates a supply of air, which is required for correct pronunciation words.

With daily performance of such an exercise, you can gradually increase the volume of the lungs, and this will result in the fact that your breathing will become almost imperceptible.

It has been proven that diaphragmatic breathing richly saturates the blood with oxygen. This effect is due to the fact that when breathing with a diaphragm, almost the entire lung volume is involved. The diaphragm is the muscle that separates the thoracic and abdominal cavities. During this method of obtaining oxygen, it contracts and falls down on inspiration, relaxing and rounding the abdominal muscles, and on exhalation it moves up, compressing the lungs, removing air from them, while the stomach is drawn in.

With superficial inhalation, sufficient oxygen saturation of the blood is not provided. The deficiency of this gas affects the work and condition internal organs, vessels of the brain. However, no one can constantly monitor the correctness of the respiratory process. But to develop a habit, you should set aside half an hour a day for this (three times for 10 minutes). In addition to oxygen saturation of the blood, diaphragmatic breathing is characterized by a number of other advantages.

• Improves system health blood vessels.
• Provides pulmonary massage, and also affects the abdominal organs.
• Helps clear the smoker's lungs.
• Struggling with shortness of breath.
• Eliminates violations in the functioning of the gastrointestinal tract. Eliminates swelling in the abdominal region, constipation, excessive peristalsis.
• Diaphragmatic breathing improves kidney function, pancreas and gallbladder function.
• Helps get rid of excess weight when done regularly.
• Increases lung capacity by 25% on average and improves well-being.

What is the danger?

With an incorrect breathing process in the stomach by women, there is a risk of apathy and premature aging. Due to the fact that the work of the lungs affects the condition of the epidermis and hair, violations can lead to the appearance of wrinkles, the spread of acne, acne, hair loss. With excessive effort and a long duration of the session, severe dizziness and malaise may occur.

• Learning to use the diaphragm is more difficult for overweight people, due to the difficulty in relaxing the muscles during training.
• It is better to do workouts in the morning and evening.
• You need to find a quiet place where no one distracts from the lesson.
• The first training sessions are held for half an hour in the amount of 6 sessions.
• The easiest way to learn the correct breathing technique is to perform special exercises while lying on your back.
• After the first lessons may appear pain in the area of ​​the diaphragm during breathing or physical activity but they will go through a couple of workouts.

Walking will help to ensure the correct rhythm of breathing with the stomach and adjust the diaphragm.

• For the first 3 days, a person inhales air for two steps, and exhales for three.
• In the next two steps, inhale, and four - exhale.
• This technique must be maintained continuously during diaphragmatic physical activity: exhalation should be done twice as long as inhalation.
• At first, exercises are done often, but their duration should not exceed 5 minutes.

Diaphragmatic breathing rules

To set up a proper breathing technique, you need to follow a few recommendations.

• Sit on the fitness mat with your stomach up, bend your knees and relax.
• Focus on all the muscles of the body and control that they relax after exhalation. It will be easier if the eyes are closed.
• Slowly inhale air.
• Breathe so that while filling the lungs with oxygen, the chest does not rise, but the abdominal region rounds.
• Exhale slower than inhale. In this case, the stomach should gradually retract.
• Repeat inhalations and exhalations for 5 minutes, regularly increasing the duration.

After a person has learned to breathe using the diaphragm, you can proceed to special exercises.

Workout

You can breathe with your belly in different positions.

On the back

• Lie on your back and relax all your muscles.
• Further, right hand is placed on the lower abdomen, and the left is placed on the chest. This arrangement will allow you to better control the rhythm and correctness of breathing.
• To begin diaphragmatic breathing, you first need to breathe so that the left limb rises while the right remains motionless.
• Further, the technique of inhalation and exhalation is replaced.
• When inhaling, the stomach is rounded, and when exhaled, it is drawn in, the chest remains motionless. This process takes place naturally only under the influence of air in the lungs.

Sitting session

• It is required to sit comfortably on a chair, relax the muscles of the body and close your eyes.
• You should breathe in such a way that when you inhale, your stomach is rounded, and when you exhale, it deflates. The chest must be immobilized.
• The exercise is done for 20 minutes.

"Dog Breath"

• A pose is taken on all fours, and the abdominal muscles relax.
• During execution, you need to breathe through your mouth quickly and often.
• Maintain this activity for up to 5 minutes.

Thanks to this method, you can learn to feel the work of the diaphragm, as well as fully control the work of the lungs. It should be taken into account that it causes severe dizziness during long run.

exercise with weight

• accepted lying position, a book is placed on the stomach.
• Diaphragmatic breathing is performed so that the book moves in the up and down direction.

Oxygen enrichment of the body by the stomach occurs carefully at a slow pace in order to control each intake and removal of air from the body. Only such a rhythm can benefit a person. It is difficult to learn this type of breathing for the first time, but with regular training, the desired result is sure to be achieved. Before you breathe in your stomach, you need to consult a doctor. Diaphragmatic breathing has contraindications for hypertensive patients, since breathing with the stomach affects the lungs and heart area, and pressure inside the chest increases.

“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 blood oxygenation, since almost the entire volume of the lung is involved in the process.

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

At breastfeeding In respiration, only the upper lobes of the lungs perform an active function. 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 disrupted during chest breathing, part of the lung function is transferred to the skin, which provokes the development of 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 the evening. 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;
• Breathing in such a way that the right hand remains motionless, and the left rises 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. At the same time, it is important that left hand, lying on her chest, remained 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

Most crossfit athletes are busy developing their strength indicators and do not pay enough attention to this important point as a breathing technique during exercise. Dr. Jill Miller studied anatomy and movement human body over 27 years. She has worked on the links between fitness, yoga, massage and pain management. Jill is the author of The Roll Model: step by step guide to relieve pain, improve mobility and life of your body.

“The breathing process is automatic. A person inhales and exhales about 20,000 times a day, says Miller. Think about what would happen if you did 20,000 s bad technique per day. What would happen to your body in this case? We are born with perfectly set breathing. But over the years, for most people, this technique deteriorates. Breathing is a fundamental movement that provides both mental control and mental sharpness.”

Dr. Miller believes that an athlete who practices proper breathing techniques has a performance advantage. “When the crushing pressure of competition slows you down, proper breathing will help you cope with any problem,” advises Jill.



How to breathe correctly?

First, the bad news: in order to breathe properly, you must inflate your belly. shallow rapid breathing, which uses the chest rather than the diaphragm, does not allow you to get as much oxygen as the body needs. Shallow breathing leads to an increase in heart rate, which in turn causes stress, anxiety, and can increase blood pressure.

Breathing mechanism

When you inhale, the abdomen expands and the diaphragm contracts to make room for chest cavity filled light air. This results in a decrease in pressure, allowing air to pass freely into the lungs. Exhalation brings the diaphragm back to its original position.

With shallow chest breathing, you don't make enough room to fill your lungs as fully as with deep belly breathing. We are born knowing on a subconscious level how to breathe correctly with the stomach. Babies do this instinctively, expanding their belly with each breath. Watch the video to see how newborn babies breathe.

Muscle work during breathing

Dr. Miller said that when we draw in the stomach during breathing, we maintain tension in the transverse muscle, which runs along the front and side of abdominal wall deeper than the rectus muscles.

The transverse abdominis muscle is sutured into the same fascial tissue as the respiratory diaphragm. So the diaphragm can be thought of as the end of the transverse abdominis muscles,” says Miller. “The respiratory diaphragm is tied to these abdominal muscles and can only move as they allow. If your abs are constantly tense, the diaphragm cannot pass through their range of motion. And this is extremely important on the inhale.

As the diaphragm descends, the belly swells up and becomes like a baby's belly. When exhalation occurs, the diaphragm rises back to the ribs and hides under them, and the stomach becomes the same.

If you put pressure on your stomach or tighten the weight belt, you can feel how the movement of the diaphragm is suppressed. At the same time, the heart "sits" on top of the diaphragm. Jill Miller refers to the diaphragm as the "mattress for the heart."

Harm of wrong breathing

small chest breaths do not move the heart with the necessary force. Your heart and respiratory tissues are interconnected. When there is excessive tension in any tissue of the body, it interferes with its normal functions.

A restricted diaphragm that does not move properly reduces the effectiveness of the natural assistance it provides to the vena cava to help improve blood flow. This is your main vein and is connected directly to your heart.

Chest breathing, which occurs when you raise your shoulders to your ears and do not fill your stomach, is breathing that is characteristic of a person during stress - in a fright or after a difficult physical tension. “You can see this type of breathing in some athletes all the time in athletes. They run back and forth across the arena, and when they are out of breath, they kneel down and, with their heads down, try to catch their breath. At this point, you can watch their shoulders rise towards their ears,” says Miller.

It works when we struggle to catch our breath during or at the end of a tough workout. But it is impossible to replace the full-fledged movements of the diaphragm with this type of breathing.

During training, athletes often use chest breathing. Athletes need to constantly keep the press in tension, and breathing with the stomach is not always possible. Imagine that you are trying to take a deep breath with your belly by pressing hard on it. At such times, athletes must expand their chest to lift the air while supporting the spine with the help of the core muscles.

Unfortunately, most of us subconsciously use shallow chest breathing while hunched over a computer or phone. “This false collarbone breathing is common to all of us. Many of us breathe this way day after day, without even thinking about the consequences, says Dr. Miller. - But if you are a real athlete, then sooner or later you will have to think about not breathing, constantly raising your collarbones, since this type of breathing does not provide the body the right amount oxygen."

The effectiveness of deep breathing

Diaphragmatic breathing helps the body by sending more oxygen to the muscles, improving muscle endurance. Another benefit of deep breathing is that it relaxes the body. Anyone who has tried to perform any difficult gymnastic exercise or do another weightlifting movement while under stress knows the benefits of complete relaxation.

But how to get rid of the wrong breathing habit that you have been practicing for most of your life?

1. You need to start experimenting with breathing outside of the gym, or at least not right in the middle of a workout. For example, you can visit a yoga class several times - this a good place to learn and practice the breathing technique.
2. If yoga isn't your thing, then as strange as it sounds, taking vocal classes or joining a choir can also correct your bad breathing habit. “You will probably discover a phenomenal breathing technique, and if you enjoy singing, it will really bring you joy,” Miller says of the singing lessons.
3. Well, you can practice, for example, by inflating holiday balloons. Only you need to do this, strictly controlling your respiratory movements.

How to set up diaphragmatic breathing?

To establish diaphragmatic breathing, the technique of which is very simple, follow the instructions below:

1. Lie on your back.
2. Place one hand on your chest and the other on your stomach. Breathe slowly and deeply through your nose, making sure you feel your belly move with your hand.
3. Exhale through your mouth. The hand that lies on the chest should not move much at the same time.

After you establish diaphragmatic breathing while lying down, practice the breathing technique while sitting in a chair. Once you've mastered this breathing style at home, start incorporating it into your workouts.

Dr. Miller suggests that at least initially, set aside part of your workout to observe how your body breathes in response to exercise and during rest. From time to time you need to use deep breathing belly for best results, but some exercises are more appropriate to use chest breathing.

“Just allow yourself to train by constantly watching how you breathe every time you do something. This is what yogis usually do during class. This is an incredible way to sharpen your mind and become familiar with your breathing behavior,” advises Jill Miller. The doctor also recommends giving as much attention as you can to your breathing technique during your workout, using it to stabilize you during a heavy lift or to calm you down during a rest.

At first, it will be difficult for you to simultaneously monitor the technique of the exercise and the correct breathing at this moment. But try to make every effort so that your breathing technique acquires a new quality.

Airway training

Another way to observe and control your breathing is to try airway training.

The simplest version breathing exercises- making a ladder of repetitions. Its essence is that after each round of exercises, a similar number of deep, controlled breaths follows.

Most often, they are used as an exercise for such breathing exercises, but you can choose others. The respiratory ladder, connected to the swings of the kettlebell, begins with one swing, followed by one breath, then two swings of the kettlebell and two breaths. You can breathe as much as you like while you swing the kettlebell, but only take the prescribed number of breaths while resting. Thus, eight reps are followed by only 8 breaths, and then you return to the kettlebell.

If you do enough repetitions, the breathing ladder will cause panic breathing. Being aware of this type of breathing and learning how to control it is valuable if you find yourself in a situation where you need to recover your breath after an intense workout. This is where you will need correct technique breathing.

Breathe deeply while doing the breath ladder, and resist the temptation to switch to shallow, panicked breathing, even when stressed. Then see if you can improve your breathing and avoid panic breathing during subsequent workouts.

And the last advice: if you went into the hall and saw some terribly complex complex on the board, do not panic. Take 10 deep breaths and go to battle!

Most of us are chronically deficient in oxygen. Both objectively and subjective reasons. Every year we breathe is reduced by 0.002% due to industrial emissions and global warming. The figure seems to be small, but over time it increases, and oxygen becomes less and less.

Subjective reasons include stress, its amount in the modern increases every year. Due to stress, the amplitude of our breathing decreases. Studies have shown that almost 90% of the population of civilized countries breathe shallowly, without using the entire lung capacity.

Why do you need diaphragmatic breathing?

Does not provide the amount of oxygen needed for normal operation our biological system. This means that there is not enough oxygen, our body ceases to 100% absorb the substances it needs, and toxins are comfortably located in the accumulating fat, because the metabolism slows down catastrophically.

Of course, good bowel function requires not only oxygen, which burns toxins and harmful substances, you need fiber to help clear the intestinal villi of any debris. But this is a separate issue.

What to do? We cannot increase the amount of oxygen in the atmosphere, but we can learn how to breathe properly so that a sufficient amount of it enters the body. This is what diaphragmatic breathing is for. If at the same time we eat right and take care of the cleanliness of the intestines (we consume enough fiber), then the body begins to work like clockwork.

Surprising results were obtained by research scientists at the University of Los Angeles. They compared exercise bikes with exercise and it turned out that in a 20-minute workout, a person using diaphragmatic breathing loses 40% more calories than someone who works out on an exercise bike. And we still have a lot of opportunities in this regard. After all, most people only use 25% of their lungs. The rest is inactive.

Simply by using proper diaphragmatic breathing, we can lose weight, cleanse the body and become healthy. Because the oxygen entering more, now burns fats and toxins, facilitating the work of the adrenal glands and thyroid gland. In this way, hormonal balance improves, fat stops accumulating, toxins are excreted through the lungs intensively (there is evidence that up to 60% of toxins can be removed through the lungs), health improves.

Breathing rate

Of course, it is difficult for an unprepared person to breathe. full chest constantly. But this is not necessary. By conducting several short sessions a day, you can achieve very good results. Short-term training will lead to the fact that the amplitude of breathing, even outside the sessions, will noticeably increase. The supply of oxygen will increase significantly. It is enough to spend three or four sessions a day for five minutes. Although at the very beginning, even five minutes will seem like a lot. It may make you dizzy, but it will get better with time. It is necessary to evaluate by well-being, with what duration of the session to start.

Breath types

There are a huge number of them. In itself, diaphragmatic breathing can be taken as the basis for the treatment of a particular organ. There is a soothing (even noticeably lowering pressure) breathing, there is an exciting, cleansing throat and nose (you can forget about sore throats and runny nose forever).

These are all varieties, first you need to master the basics. She is uncomplicated.

1. Breathe deeply. They puffed out their stomach.
2. The belly stays the same. We inhale deeply.
3. On a full breath, we draw in the stomach (the air is all inside).
4. We exhale slowly. The abdomen is drawn in.
5. On a full exhalation, we stick out the stomach.

Everything. The cycle is over. Gradually, it will begin to turn out smoothly and will not have such clearly defined boundaries. A lot depends on at what stage (point) we hold our breath and how much, how we inhale and how we exhale. According to this principle, the types of breathing are distinguished. Exercise is best done fresh air and certainly not on a full stomach.