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The morning will be good if you start it with a massage of the internal organs. Full vacuum: super exercise from yoga for a flat belly belly breathing for weight loss

According to Vedic philosophy, breathing is the basis of human life - we are born, taking the first breath, and leave this world, inhaling for the last time. One of the famous Indian practices, pranayama, is associated with the breathing process, thanks to which vital energy fills the body, improving the physical component of the human body and changing life as a whole. “As we breathe, so we live” - this well-known principle of Indian philosophy just notes the importance of proper breathing for human existence.

Breathe in your belly

Many people do not even think about how correctly they breathe, but if each person had information about how important it is for health to monitor breathing, mankind would be able to get rid of many health problems forever. Moreover, one of the main aspects of yoga is to build the breath in a certain way and correlate it with the postures that the body takes. This allows you to provide the body with oxygen, increase the flexibility of the body and, accordingly, enhance the effect of exercise.

For this reason, such breathing, built on deep inhalation and exhalation of the stomach, is also called yogic. Although, if you look at it, in fact, the practice of therapeutic abdominal breathing is performed by the diaphragm, which, having some effect on the abdominal muscles, also affects the pelvic organs (which is very important, first of all, for the health of women). Also, for many women, therapeutic breathing is a good way to lose weight.

Benefits of belly breathing

In contrast to chest breathing, abdominal breathing is more useful, it is less superficial and allows you to maximize the use of the entire lung volume. The deeper and more correctly the breathing technique is built, the more protected a person is from such health problems as insomnia, atherosclerosis and depression. Speaking in general about the benefits of using this technique, there are several positions that reveal in more detail the benefits of abdominal breathing:

• improves gas exchange, because with the correct position of the diaphragm, the body is oxygenated and filled with energy, which increases the protective functions of the body;
• relaxes and helps to cope with stress;
• has an analgesic effect, due to the fact that it relieves muscle tension that provokes pain;
• keeps muscles in good shape, because deep breathing technique involves many areas of the body and stimulates the abdominal muscles, buttocks and several others.

By the way, the muscles of the press are most susceptible to stress and in response to it they tense, while pressing on the diaphragm, which significantly affects the amount of air that has entered the body, moreover, as a rule, in a state of stress, this air remains only on the upper part lungs. Abdominal (or abdominal) breathing helps to relax the abdominal muscles and bring the breathing process back to normal, relieving a person of the rapid stressful breathing that occurs with a lack of oxygen and panic.

You can bring the human body back to normal thanks to abdominal breathing in just 3 breaths and exactly the same number of breaths, following simple instructions:

• take a lying position and, closing your eyes, pay attention to what you feel in the body, then after the cycle of inhalation-exhalation, see how the lungs are filled during breathing, how the chest and abdomen react to inhalation and exhalation;
• perform the cycle of inhalation-exhalation slowly, gradually coming to your rhythm and getting rid of muscle tension;
• learn to regulate the air flow, for this, lightly press one of the hands on the stomach and try to make the air raise or lower the hand;
• for 10 minutes, having taken a couple of breaths, count the number of exhalations and, counting to 10, perform the exercise several more times.

Helps relax

Breathing with the abdomen has a positive effect on the nervous system, it makes the sympathetic nervous system less active, which is activated under stress, and vice versa sets a stimulus for the parasympathetic nervous system, creating a psychologically favorable environment for the body. This happens due to the conscious control of the respiratory process, which causes the replacement of two reactions in the body - relaxation is triggered at the moment when the body unconsciously had to respond with stress to the situation.

So, exercising belly breathing, and starting the relaxation process instead of stress, reduces the risk of acquiring various diseases that can be triggered by problems of the nervous system.

Improves post-workout recovery

Incorporating proper breathing into exercise reduces so-called oxidative stress in the body by saturating the body with oxygen. Studies have shown that those athletes who practiced belly breathing during training, due to the fact that oxygen lowers the level of cortisol - the stress hormone, while the relaxation hormone - melatonin, was increased, quite quickly came to a state of efficiency after the hardest workouts.

Thus, doctors concluded that the body, which receives oxygen through abdominal breathing, helps athletes gain protection from the effects of stress hormones during training.

Stabilizes blood sugar levels

When it comes to normalizing blood sugar levels, the first thing most people think about is changing their eating habits, and few people know that there is some connection between blood sugar and the breathing process. Due to the fact that deep breathing increases stress resistance and has a positive effect on the nervous system as a whole, blood glucose levels decrease, therefore, special breathing exercises have been specially developed for people suffering from diseases such as diabetes to keep sugar levels normal.

Improves Digestion

Deep abdominal breathing, as already mentioned, having a significant effect on the parasympathetic nervous system, helps a person quickly come to a relaxed state. It should be noted that it is this system that stimulates the human digestive process, because Normally, thanks to this system, salivation and production of gastric juice are enhanced, which help the process of digesting food. Associated with such an explanation is the fact that doctors recommend that when eating food, pay maximum attention to food, chew it thoroughly.

In addition, the process of eating should not be accompanied by watching TV or surfing the Internet. It is also recommended not to take food in a bad mood, because when irritated or angry, a person provokes the activation of the sympathetic nervous system, which slows down the process of digestion, which causes heaviness in the stomach and indigestion. To avoid digestive problems, nutritionists advise doing simple breathing exercises 10-15 minutes before meals.

Strengthens the lungs

By practicing belly breathing, the lungs are trained, which gradually become strong and, thanks to ventilation, open more and more. Also, lung volume increases during breathing exercises, so many patients with lung disease are recommended these exercises, which increase oxygen levels and strengthen the lungs.

Alters gene expression

It is surprising, but abdominal breathing has such a powerful effect on the human body that it can even change genes. Several years ago, studies by geneticists studying the relaxation process in humans and the effect of breathing on it revealed that deep diaphragm breathing enhances gene expression, which is important for humans. Experiments have revealed that genes affected by respiration are responsible for energy metabolism, cell nutrition, the immune system, and the protection of cells against aging.

Based on this, it was concluded that due to the state of relaxation arising from breathing practices, energy production increases and the level of stress decreases, which have a strong effect on the human body at the level of genetics.

Benefit and harm

As with any body practice, belly breathing has its advantages and disadvantages. So the benefits of breathing with the diaphragm are as follows:

• due to this type of breathing, a deep massage of the heart, digestive organs, and also abdominal organs occurs;
• the state of the immune system improves;
• the process of climacteric syndrome in women slows down, and the work of the pelvic organs also improves;

• due to ventilation of the lungs, they are cleared of long-term accumulation of dust and numerous harmful substances;
• blood pressure drops;
• due to the saturation of the blood with oxygen, the metabolism is enhanced;
• when doing breathing practices, you can lose extra pounds without resorting to sports;
• relaxation and stress reduction improves the thinking process and the ability to find new solutions.

disadvantages

Among the disadvantages of this breathing method are the following:

• mastering the technique of diaphragmatic breathing occurs gradually, under the obligatory supervision of a doctor or a specialist practicing this method;
• for those who have some health problems associated with high blood pressure, such exercises are strictly contraindicated, because during breathing practices, the pressure inside the organs increases, which can lead to undesirable results;
• at the first time after performing the practice, slight malaise, dizziness and nausea may occur.

Correct belly breathing technique

In order to avoid undesirable consequences after performing breathing exercises, you should know which technique is correct. The practice is correct when belly breathing is performed according to the following algorithm:

• breathing exercises are performed strictly 2 times a day, their duration is from 5 to 10 minutes;
• those who have not yet fully mastered this method of breathing should perform exercises lying down, and in the process of mastering them, it will be possible to train while standing or sitting;

• it is best to perform breathing practices outdoors, but only in such a place that will be sufficiently secluded and remote from industrial production;
• the practice room should be well ventilated before the start of classes;
• the first exercise always begins with a rather rapid inhalation, and then all inhalation and exhalation are performed in slow motion;
• the length of inhalation and exhalation should be controlled, so the exhalation must be 2 times longer than the inhalation;
• it will also be correct to follow the rhythm of breathing, gradually increasing the time between breaths.

In yoga

The use of breathing practices in yoga allows, by saturating the body with oxygen, to relieve muscle tension and more comfortably use the body to move from one asana to another. Also, breathing with your stomach allows you to psychologically enter a state where all attention will be focused only on the body, thanks to which it will be possible to realize those clamps in the body that exist and, using breathing, work them out for further successful yoga practice.

In oxysize

The oxysize breathing technique is associated with weight loss, it is necessary for its implementation. After taking a deep breath, round the stomach and take a few small breaths, then, not, an exhalation is made, and then a few more smaller exhalations. This technique is quite simple, but, nevertheless, in order to perform it automatically, it is necessary to gradually get used to this type of breathing.

In qigong practice

Breathing with the stomach is also used in qigong practice, which is based on performing various exercises, for example, such as the "Wave" exercise, performed from a prone position, with the legs bent at the knees: resting your hand on your chest, and the second on your stomach, while inhaling, imagine that air enters your body and is distributed as deeply as possible, while it is important that the hand on your stomach rises and falls with each inhalation and exhalation, and the other hand does not move.

How to breathe in a vacuum

To build up your abdominal muscles, you can perform abdominal vacuum exercises, which, despite their simplicity, are quite difficult for a beginner:

• lie on your back and bend your legs, lower your arms along the body;
• breathe out deeply, releasing air from your lungs;
• draw in your stomach as deeply as possible and try to keep it in this position for half a minute;
• relaxing your stomach, take a breath.

In fitness and bodybuilding

Many instructors in fitness centers warn those who decide to train the body that during training, in no case should you hold your breath, because this significantly reduces the effectiveness of training. For this reason, in the first lessons, you will definitely be taught the correct breathing.

Common mistakes and what you need to know

Before starting the exercises, you should pay attention to the theory of breathing practices and especially dwell on those mistakes that are often made in training, among them:

• it is necessary to increase the respiratory load gradually, allowing the body to adapt to a larger volume of oxygen;
• all exercises are carried out 4 hours after eating;
• with existing heart disease or stomach ulcers, it is better to avoid abdominal breathing exercises;
• training must be constant, otherwise the therapeutic effect of the exercise will not arise.

In order to help all organs get involved in work, start lymph circulation and saturate every cell of the body with clean water, it will take only five minutes. At the same time, you do not have to torment yourself with complex gymnastic exercises or morning jogging. Moreover, you don't even have to get out of bed.

Quite the opposite - staying in it in a relaxed state is one of the main conditions for massage of internal organs. But this is what will provide a vigorous rise and great well-being for the whole day.

Diaphragmatic breathing gently massages the organs and cleanses the lungs

Step one: a glass of water. In the evening, prepare a glass of clean drinking water and, covering it with a napkin, put it on the bedside table. Wake up in the morning without getting out of bed, drink it. In a reclining state, when all muscles are relaxed, water reaches every cell and is quickly absorbed by the body.

1. Straighten your back and shoulders so that your shoulder blades feel the surface of the bed.
2. Take a regular breath through your mouth. Without opening your mouth, slowly, for 5 seconds, exhale through your nose and watch your sensations.

Feel how the air enters the respiratory tract: first moves along the nasopharynx, then the trachea and bronchi, fills the lungs. The rib cage expands, the ribs diverge slightly.

Continue to inhale, filling the lower lungs with air until you feel the solar plexus area expand, the diaphragm descends, and the anterior abdominal wall bulges out. You have filled your lungs with air.

1. Hold your breath for 3 seconds.
2. Exit through the mouth twice as slow as inhalation for 10 seconds. To do this, you can fold your lips with a tube or slightly unclench your teeth, lips and smile - then the air will come out of your mouth with a slight hiss.

Exhale begin by drawing in the abdomen from the bottom up. First squeeze the muscles of the perineum, then the groin area and lower the front wall of the peritoneum, as if taking it under the ribs and at the same time pulling it to the spine. In this case, the diaphragm should rise and push air out of the lungs.

Continue to exhale, compressing your chest and thereby expelling air from the middle and upper lungs and upper respiratory tract. Try to exhale everything. This will help clear the lungs of carbon dioxide that has accumulated in them during nighttime shallow breathing.

1. After you have exhaled all the air, hold your breath for 3 seconds.
   After the delay, you can start a new diaphragmatic inhalation through the nose.
2. Take five such breaths.

How to improve lymph flow without getting out of bed

Step three: "play" with the belly. Hold your breath after the fifth diaphragmatic exhalation and imagine that you have a small ball on your stomach that needs to be pushed out by the diaphragm so that it bounces up to the ceiling. Do it sharply, but gently, to feel the action of the diaphragm. Flick the ball four times. After that, breathe in freely and relax the breathing muscles along with the stomach.

Step four: lymphatic drainage of the arms and legs. With the help of gentle massage movements, you can help the movement of lymph through the lymph nodes.

• Without getting out of bed, while lying, raise your left hand. Grasp it with a half-ring formed by the fingers and the palm of your right hand. Gently work through every millimeter of skin, from the fingers to the shoulder joint.

Stroking should be light enough to cause the sensation of water flowing down the arm. First stroke your hand on the inside of your hand, then on the outside. Make three or four of these movements and repeat with your right hand.
Raise your left leg, bend it at the knee and pull it up to your chest.

• Grasp the foot with your palms and fingers. Slowly, slide along it, then go up to the ankle, lower leg, knee, thigh as if pulling on a stocking. Stroking the leg from all sides - from the hip area to the groin area, repeat this movement three to four times, and then do the same with the right leg.

Step five: massage the abdomen. Place the fingers of both hands on the right iliac region - where the appendix is.

Inhaling deeply and freely, gently press and slide your fingers along the abdomen with your fingers from the bottom up to the corner of the right hypochondrium. The breath is completed.

During the delay, lightly move your hands from right to left from the corner of the right costal arch to the corner of the left costal arch, as if moving the contents of the intestine along the transverse intestine.

As you exhale, move the fingers of both hands to your waist, over the left iliac region (pelvic) bone. As you exhale, move your fingers down the left iliac region, while pointing to the right: towards the center of the pubic region, along the sigmoid colon. Continue up to groin level.

Do this three times - and the intestines will tune in to work. After all, he was first washed with clean water, and then stimulated, which will allow him to remove all decay products that have accumulated overnight.

Hello Dear Readers. Today's post will focus on the benefits deep belly breathing ... In the first part of the article, I will talk about its healing effects on the body, in the second - how it should be performed.
This type of breathing is most commonly used in yoga. Basically, we breathe exclusively with the chest, which ultimately leads to the accumulation and stagnation of air in the lower abdomen. I am not familiar with biochemistry as a science and, unfortunately, I cannot explain the processes occurring in our body when using this type of respiration. But, based on my own experience, I will say that, firstly, exhaling stagnant air and inhaling new air significantly improves well-being, and secondly, it helps to dissolve the muscle shell (clamps) in the diaphragm and abdomen.

Attention! To keep abreast of the latest updates, I recommend that you Subscribe to my Main YouTube Channel https://www.youtube.com/channel/UC78TufDQpkKUTgcrG8WqONQ , since all new materials I do now in the format of videos... Also, quite recently, I opened for you my second channel entitled " World of Psychology », Which publishes short videos on a variety of topics covered through the prism of psychology, psychotherapy and clinical psychiatry.
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The term “muscle carapace” was introduced by the Austrian psychologist Wilhelm Reich, who is the founder of body-oriented psychotherapy (TOP). This is how Mikhail Litvak describes this psychotherapeutic direction (the book "From Hell to Heaven"):
“Reich believed that any character has not only psychological characteristics that need to be corrected, but also a corresponding muscle carapace that hinders the free flow of energy from the core of the body to the periphery and into the outside world: anxiety is a distraction from the contact of energy with the outside world, its return inside. Reich presents the treatment as restoring the free flow of energy through the release of muscle carapace blocks. He believed that muscle clamps distort natural feeling and lead, in particular, to suppression of sexual feelings. Reich came to the conclusion that the physical (muscular) and psychological armor (neurotic traits of character; J.L.) are one and the same.
The goal of therapy, from Reich's point of view, should be to release all body blocks in order to achieve orgasm. Reich was misunderstood, which caused him to be violently attacked.
He believed that character creates defenses against the anxiety that is caused in the child by sexual feelings and fear of punishment. In the beginning, fears are suppressed. When defenses become permanent, they turn into character traits and form a carapace.
Reich saw the treatment as the unraveling of the muscle carapace, which has seven protective segments in the eyes, mouth, neck, chest, diaphragm, abdomen and pelvis (comparable to the seven chakras of Indian yoga).
Reich unfolded the muscular carapace in three ways: accumulating energy in the body by deep breathing, direct action on muscle clamps (massage); discussion with the patient, in which resistance and emotional limitations are revealed.

Reich describes the segments of the carapace as follows:
1.Eyes... Fixed forehead, "empty" eyes. The segment keeps crying.
2.Mouth . Lower jaw too tight or unnaturally relaxed. This segment keeps crying, screaming, anger. There may be some kind of grimace on the face.
3.Neck . The segment holds back anger, screaming and crying.
4.Breast . Broad muscles of the chest, shoulders, shoulder blades, the entire chest and arms. The segment holds back laughter, anger, sadness, and passion.
5.Diaphragm . Diaphragm, solar plexus, internal organs. The protective carapace is especially visible in the supine position. There is a significant gap between the lower back and the couch. Exhaling is more difficult than inhaling. The segment is holding on to intense anger.
6.Stomach . Broad abdominal muscles and back muscles. The tension in the muscles of the back indicates a fear of attack. The segment holds back anger and resentment.
7.Pelvis . All muscles of the pelvis and lower extremities. The stronger the protective carapace, the more the pelvis is pulled back. The gluteal muscles are tense and sore. The segment suppresses feelings of sexual pleasure and sexual arousal, as well as anger. Sexual pleasure cannot be experienced until the anger in the pelvic muscles is discharged.
(How to dissolve the first 3 segments of the protective shell, I will tell in the article “ Face grimaces from Mikhail Litvak". To get rid of the protective carapace in the chest and pelvic segments, exercises from hatha yoga, which Reich himself used when working with clients, are best suited. This article will focus on removing the protective shell from the segments of the diaphragm and abdomen using deep belly breathing ; Yu.L.).
These segments disrupt the unity of the organism. The person turns into a ringed worm, as it were.

When the unity of the organism is restored through therapy, the depth and sincerity that were previously lost are returned. “Patients recall periods of early childhood, when the unity of body sensation had not yet been destroyed. Deeply touched, they tell how, as young children, they felt at one with nature, with everything around them, when they felt “alive”, and how later it was smashed to pieces and destroyed by learning. " (Client P. during yoga classes repeatedly noted that when performing asanas that remove muscle blocks, sometimes tears involuntarily rolled over his eyes or he wanted to scream; his story about what caused the formation of muscle armor in the abdomen and diaphragm, and how he I coped with this, I will write below. By the way, only people who left the script can experience a feeling of absolute happiness, joy, peace and tranquility. Neurotics are not available; Yu.L.). They begin to feel that the rigid morality of society, which previously seemed natural, is becoming alien and unnatural. The attitude towards work is changing. Patients begin to look for a new, more lively, job, corresponding to their inner needs and desires. Those who are interested in their profession acquire new energy, interest and abilities. "

And now I will hand over to P.
“Coming out of the script and getting carried away with psychology, I noticed that I was experiencing some problems with the gastrointestinal tract (GIT) (gastritis, and after its successful drug treatment - mild and sometimes severe stomach discomfort). There could be no complaints about food products and their preparation: my mother cooked well, and she bought fresh products and exclusively at the market. I racked my brains for a long time: What could be the matter? I tried various combinations and combinations of products, dosed portions first by calories, and then by volume. It helped, but the feeling that the cause with the gastrointestinal tract was psychological did not leave me. There were days when absolute peace reigned in my soul - then, no matter how much I ate, problems with the gastrointestinal tract did not arise. But no matter how hard I fought, I could not find a psychological cause.
A lucky chance helped this. For some time I did not try too successfully to master Schultz's autogenous training (A psychotherapeutic technique aimed at restoring the physical health of the body, disturbed by stress. A person chooses the most comfortable posture for himself (for example, lying on his back, and trying to achieve maximum relaxation of the body; Yu In those rare minutes when for some time I was able to plunge into an autogenous state (a state of maximum relaxation, contributing to the rapid recovery of strength, the correct functioning of internal organs and the removal of muscle clamps in various segments of the body; Yu. L.) , I noted that my abdominal muscles began to contract (twitch) strongly and involuntarily. After that, the discomfort in the gastrointestinal tract completely disappeared. And then it dawned on me: after all, stomach problems can be a consequence of the muscle shell in the segments of the abdomen and diaphragm! I opened the book Mikhail Litvak "From Hell to Paradise", I found there about Reich's TOP. I read that stomach problems ohm come from unexpressed anger and fear of attack, and thought ...
I work mostly at home at the computer. Who or What can I be afraid of being at Home ??? Is that a Computer? :). Okay, if I felt these fears and anger on the street at the sight of unfamiliar people or being in a group that is hostile to me. But no. When I was walking, running, playing basketball, going out to sea or dating, I felt great!
After a long time of introspection, I realized that my mother evokes feelings of fear and anger. It would seem, WHAT is so terrible about her and why be angry with her ?! After analyzing our communication, I realized that I feel terrible discomfort when my mother turns to me with any question, proposal or request - everything inside is literally shrinking! - Here it is, the Fear of Attack binding the soul! Then I immediately rude to her or answered through clenched teeth. - Here it is, Anger. I also noted that when my mother was not at home, I felt great - there was no tension.
I thought: “Why am I reacting this way to completely innocent phrases like:“ Are you going to be bread and butter? ” or "Please take off your linen from the balcony"? Of course, it was not about phrases ...
The problem was my childhood grudges against my mother (she lowered my self-esteem, insulting and criticizing my personality; she did not teach me anything, etc.). Resentment gave birth to Hatred. - As a child, my mother did not allow me to satisfy my Want, to develop my Natural Child (I wrote more about the latter in the article ""; Yu.L.). On the contrary, she suppressed everything Natural, Living, Spontaneous, Creative in the embryo, and if she could, then, probably, she would have completely destroyed, irrevocably an arrow from my soul! Although somewhere I understand her. - It is so difficult to control a natural Child (and total control of everyone and everything is what my mother always strived for) ... If he dominated in my personality, then the level of her anxiety (no, not for me, but for YOUR Soul, without demand crammed into me) would be much higher. (P.'s mother suffered; Yu.L.). But with the Adapted Child, everything is very simple: it is enough to put him in psychological shackles out of guilt and shame, and order - you can sleep peacefully: they hold more securely than any steel shackles. Only the body is subordinated to the latter; psychological - the soul.
Mother removed her anxiety at the expense of my development, my life. It is not surprising that I felt hatred, resentment, anxiety, anger and fear towards her ... They literally choked from the inside, devoured all strength, stole all life energy! Perhaps I still got off lightly - after all, gastritis and discomfort in the gastrointestinal tract is not an ulcer, asthma, diabetes, hypertension or a stroke.
Then I realized that it is IMPOSSIBLE to live with Hatred, that I am killing MYSELF with Hatred.
Oh, how excruciatingly painful, how hard, how difficult it was to forgive her. But with every forgiveness, with every cry, with every tear that I shed, it became easier and easier for me. And six months later, I looked at my mother with completely different eyes. Since then, the problems with the gastrointestinal tract have practically ceased. There was no hint of gastritis.
But I decided to go all the way and completely get rid of the discomfort in the gastrointestinal tract. It was unrealistic to do this 100% on a psychological level - I lived with my parents in the same apartment, and outbursts of anger and fear, although they practically disappeared, but sometimes they still rolled over.
Then I began to work hard on the removal of clamps in the abdomen and diaphragm at the Physical level. I quickly found belly breathing exercises from hatha yoga on the Internet and started doing them regularly. The very first deep breath in the stomach caused pain in the muscles of the press, and the exhalation gave relief - as if a stone had fallen from the soul. Gradually, the abdominal muscles (abdomen and diaphragm) relaxed and the pain went away. And after 3-4 days I felt such a burst of energy that, having entered the stadium, I managed to run 5 km at once (before that, 2 km were a problem), and while playing basketball, I could easily run without sparing myself for 2 -3 hours in a row!
I am sure that when I leave my parents, my negativity on my mother will pass 100%. In the meantime, my strength is supported by faith in the best and deep belly breathing ! :)».

P.'s story once again confirms that all our diseases are from nerves. His story allows you to trace a clear relationship (correlation) between mental state and physical illness.
Now, using material from various Internet sources, I will talk about the benefits of deep belly breathing and full breathing (where both the belly and chest are used):
“For many millennia, yoga has developed and improved pranayama - a powerful system of breathing exercises that trains and maintains our respiratory organs in a healthy state. Regular practice of pranayama also heals all organs and systems of the human body.
Yogis have long noticed that most people use only a small part of their lung volume when breathing. As a result, over time, the lungs lose activity and tone, stagnant air accumulates in them, which often leads to diseases. Such people often lack vital energy. There is no life without breathing, so yogis say: "To breathe half means to be alive only half."
The greatest benefit comes from breathing in the lower abdomen. In the yoga scripture, Hatha Yoga Pradipika, it says, "With proper breathing, all disease disappears." In the medical sources of ancient China it is written: "With strict observance of the rules of breathing, you can live up to 360 years." The main point of these rules is breathing, in which a person tries to collect his consciousness in the part of the abdomen, which is located below the navel. This breathing is called Tandem breathing.
Japanese professor Muraki Hiromasa, who has conducted research on various breathing methods for many years, writes the following about breathing with Tandem:
“The most impressive result of this breathing is a dramatic increase in the natural ability to heal itself. I myself am a doctor, and therefore I cannot come out with absurd statements that just one breathing in the lower abdomen can get rid of all diseases. But at least such diseases as cancer, diabetes, hypertension, diseases of the liver, kidneys, stomach, up to mental illnesses, are cured naturally due to breathing with Tandem. And drug consumption is reduced to a minimum. "
Japanese surgeon Beppu Makoto states: “I tried this technique on myself - and my old age vision improved, and herpes, which I suffered from for many years, disappeared around my eyes. In addition, colds stopped. A clear decrease in blood pressure, sugar and cholesterol levels in the blood, a significant weakening of inflammatory processes in patients with chronic rheumatism, the refusal of patients with low thyroid function from hormonal agents - all this was the result of the use of breathing by Tandem.
Another Japanese professor, Tatetsu Ryoitn, said that “it is statistically impossible to reliably explain the clinical results of using breathing techniques alone for treating cancer when other treatments have been used simultaneously, but I feel that breathing techniques are effective in preventing the recurrence of many diseases and prolonging the life of terminally ill patients. of people. So, for example, after three months of breathing exercises in patients with breast cancer and metastases in the lymph nodes, the growth of the cancerous tumor has completely stopped ”.
The benefit of breathing with Tandem is that at the moment of deep inhalation, the diaphragm has a mild stimulating effect on the internal organs. Such massage significantly improves not only blood circulation throughout the body, eliminating stagnant processes, but also the work of the heart.

And now I will talk about the technique of performing Tandem breathing, chest breathing and full yoga breathing.
1. Breathing in Tandem.
According to statistics, almost 50% of people do not use the largest, lower part of the lungs. In such people, when breathing, mainly the chest is working, and the abdomen remains motionless. It's easy to check. Place your hand on your stomach (middle finger at navel level). Observe if the front wall of your abdomen moves during breathing. If practically not, then they were among those very 50%. But even if your belly moves well, it will still be useful to train your lower breathing, since training the diaphragm is a natural massage of all organs of the abdominal cavity, as well as activation of the energy system of our body, one of the centers of which is in the solar plexus area.
So, let's start training. Lie on your back, place your hand on your stomach, and breathe through your nose. Exhale and feel the front wall of the abdomen lower. If necessary, push it down slightly. (I did this exercise while sitting, and standing, and lying down - and everywhere I got a good effect - an instant improvement in well-being. Therefore, if you do not have the opportunity to do the exercise lying down, you can try doing it while sitting or standing. Sometimes, instead of my nose, I exhaled with my mouth - it also gave a positive result; Yu.L.). Then, while inhaling, try to "fill your stomach" as much as possible, relaxing and pushing it up. Inflate it from the inside like a balloon. At the same time, the chest does not rise or expand, and all the air goes only to the stomach (the diaphragm works). To check, grasp the lower ribs with your hands: they should not move (should not rise up; Yu.L.). At first, do not try to breathe deeply, it is more important to catch the delicate work of the abdominal muscles and diaphragm, and then learn to control them consciously.
You need to do it 2 times a day - in the morning and in the evening, on an empty stomach. In urban conditions, it is best to do this at a time when the air pollution is minimal. Do not forget to ventilate the room. Clear your nasal passages well. Start with 1 minute of lower breathing workout. Add 20-30 seconds each day until you get to 5 minutes. Then continue exercising daily for 5 minutes per session. Avoid tense, intermittent breathing, breathe smoothly, evenly and calmly. (This is ideal. You can also practice on a half-empty stomach (just not immediately after eating - after 2-3 hours). You can breathe with your stomach (1-5 minutes) and before each meal (i.e. not 2, but 5- 6 times a day.) Based on my feelings, I will say that after deep breathing in the stomach, food is absorbed much better; Yu.L.).

2. Chest breathing.
Inhale, expanding your chest. In this case, the ribs will move up and out. Exhale. In this case, the ribs will move downward and inward. Try not to move your stomach while breathing.

3. Complete yoga breathing.
By combining the types of breathing described above, the lungs can be used maximally and optimally. This type of breathing is called full or yogic. You need to master it as follows:
a) inhale first with the stomach, and then with the chest - in one slow, smooth movement until the lungs are filled with air as much as possible.
b) exhale, first relaxing the chest and then the abdomen. At the end of the exhalation, try to additionally strain the abdominal muscles so as to remove all the air from the lungs as much as possible.

In conclusion, I would like to say that if you want to learn the Perfect execution of yoga breathing, then it is advisable for you to contact a qualified yoga instructor, since the material in this article probably does not take into account all the subtleties. deep belly breathing and complete yoga breath. However, from my point of view, it will be useful for those who wish to master these types of breathing on their own.

FULL BREATHING is performed while sitting or lying down (whichever is more convenient). Slowly, but forcefully, we inhale, while simultaneously pulling in the abdominal wall. Then slowly exhale through the nose: first, we protrude the abdominal wall, release the lower ribs, the BREAST cage, the upper ribs. We breathe in again. When the air fills the lungs, we pull the stomach in, hold our breath for 1-2 seconds, start exhaling, but do not weaken the stomach, pull in even more, the ribs seem to be raised and straightened. Then we gradually spread the stomach, the ribs are compressed, the shoulders are lowered, the air is exhaled through the nose. As the lungs are freed from the air, the chest and abdomen are lowered, the abdominal wall is retracted. We perform the exercise beginning 3 times, gradually increasing the number up to 10 times. To master the technique of full breathing, there are special exercises that make it possible to work it out in stages. Each of these exercises, in turn, includes massage of certain internal organs.

1. Breathing belly, or LOWER BREATHING.

I.P. lying, sitting or standing. The muscles are relaxed. Place one palm on your stomach and the other on your chest. Take a slow but strong breath, pull the abdominal wall inward. Exhale slowly through your nose; the diaphragm relaxed, the abdominal wall bulged outward, the lower part of the lungs filled with air. When the exercises are performed in a row, the stomach, as it were, makes wave-like movements, while massaging the stomach, intestines, and liver.

2. MEDIUM, OR CHEST, RESPIRATION.

I. P. the same, all attention is directed to the ribs. We inhale slowly through the nose, expanding the ribs of the chest in both directions, while the middle part of the lungs is filled with air. We also exhale through the nose, gradually relaxing the ribs. The abdominal wall and shoulders do not participate in active breathing. The hand located on the chest rises with the chest, and the one that lies on the stomach remains motionless. The exercise is repeated 4-6 times in a row, 3-4 times a day. The heart, liver, spleen and kidneys are massaged, thereby improving the blood supply to these organs.

3. UPPER BREATHING.

I. P. the same, this time our attention is focused on the upper part of the lungs. Inhale slowly through your nose, lifting your collarbones and shoulders as the air fills the top of your lungs. The effect on the internal organs is carried out through the front wall of the abdomen and the diaphragm: by pressing and releasing them, we squeeze, displace, tighten and relax the internal organs. During inhalation and exhalation, the massage is performed naturally. Inhaled - the diaphragm stretches, presses on the liver, stomach, spleen, pancreas, intestines. At the same time, the abdominal wall "moves" forward and does not interfere with their compression. The volume of the chest increases, the lungs fill with air and compress the heart. Exhalation - the diaphragm descends and is somewhat pulled inward, the volume of the chest cavity decreases, air is pushed out of the lungs, the abdominal organs and the heart are released from compression, relax. This process was noted by the healers of the ancient East and was used by them. So, breathing as a way of natural healing massage of internal organs. Its frequency and depth are a kind of self-massage techniques, hence the great importance of the correct setting of breathing, its rhythm.

An even more significant load on the diaphragm occurs in breathing exercise No. 4. In this exercise, a more or less local massage of various organs of the abdominal cavity and lungs is carried out using an extremely rapid contraction of the previously stretched diaphragm.

Control. No. 4 is also performed lying on your back with a small pillow under your head. The legs can be extended or bent at the knees, so that the feet rest on the floor (bed) or can rest against each other with the knees apart as much as possible. In other words, the legs should be positioned so that it is convenient, comfortable. If a generalized effect on the abdominal organs is planned, then the palms of both hands are placed on the stomach. The abdominal muscles, as in exercise 3, are extremely relaxed throughout exercise No. 4. After a deep active inhalation with the diaphragm during passive exhalation against the background of a relaxed abdominal press, “on the wave” of exhalation, pressure is exerted with the hands on the abdominal wall and through it on the massaged organ or organs. This pressure either presses the organ (part of the intestine, stomach, kidneys, spleen) against the posterior abdominal wall or, depending on the direction of pressure, displaces the organ from its original position. As a result, at the end of exhalation, the pressure in the abdominal cavity increases. It additionally stretches the diaphragm, increasing the degree of its deflection inside the chest cavity and the degree of compression of the lungs by the diaphragm. After the end of the exhalation, there follows a conscious extremely intense and fast, like a blow of a whip, contraction of the diaphragm - an extremely short intense active inhalation. During inhalation, as it were, an attempt is made by contraction of the diaphragm to push out the hands that have "penetrated" into the abdominal, chest or pelvic cavities. In this case, the rise in pressure in the corresponding cavity is so significant that the hands pressing the corresponding organ are forcefully thrown back.
Depending on the tasks solved by Exercise No. 4, the degree of localization of the hand impact can vary widely from the entire surface of both palms, pressing the abdominal wall to “point” pressure with two fingers on the massaged structure. The intensity of pressure with hands and fingers can also vary widely, up to "point" pressing against the back wall of the abdominal cavity of a vessel or part of the intestine. The diaphragm can also effectively massage the liver and lower lungs. In this case, tightly clenched fists apply pressure under the last ribs of the chest. During exhalation, the fists are pressed as much as possible "under the ribs" into the chest, and then the diaphragm, which contracts during inhalation, pushes them out.
Thus, in exercise No. 4, the load is not only on the diaphragm, but also on the muscles of the arms, which provide their pressure on the abdominal wall. Control. No. 4 can be performed in a lightweight version, when the pressure of the hands and the force of contraction of the diaphragm during inhalation are of moderate and even weak intensity. Thus, it can be accessed by people with different physical fitness. But, naturally, in a lightweight version, its effectiveness will be reduced. At the same time, in exercise. No. 4 most successfully solved the problem of reducing the "rigidity" of the collagen of a certain internal organ, "flushing" its intercellular spaces, as well as increasing the functional activity of the viscera.
With intense physical exertion, breathing is enhanced by the involvement of all respiratory muscles in the process, carrying out active inhalation and active exhalation. The degree of respiration enhancement will be determined, in particular, by the strength of each muscle providing it, and the ability to maintain enhanced respiration and withstand physical activity for a long time will depend largely on the endurance of the respiratory muscles.
So, in the implementation of the respiratory exercise. No. 1 involves all the respiratory muscles, but the load on them is small. In exercise No. 2,3,4, the load, although intense, falls only on the diaphragm.

More on the topic RESPIRATORY EXERCISE No. 4 AS A METHOD FOR MASSAGE OF THE INTERNAL ORGANS WITH THE HELP OF THE DIAPHRAGM .:

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4. 2. Access to the cocoon (installation of the cocoon + cleansing of internal energy channels through automanual massage + pumping the energy column through exercises for the spine + activation of the cocoon tissue through meditative breathing exercises)
5. 1. Access to the cocoon (installation of the cocoon + cleansing of internal energy channels through automanual massage + pumping the energy column through exercises for the spine + activation of the cocoon tissue through meditative breathing exercises)
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