How to Breathe ?

How to Breathe ?

 

As humans, we take thousands of breaths per day.  Most of us don’t know how to breathe.

You might want to ask yourself : Are the quality of those breaths any good? If you’re in doubt, this article is for you.

With a little practice, proper breathing will become second nature, and it will improve your mental and physical health.

The Diaphragm

 

The thoracic diaphragm is a sheet of internal skeletal muscle that extends across the bottom of the thoracic cavity. The diaphragm separates the thoracic cavity, containing the heart and lungs, from the abdominal cavity and performs an important function in respiration: as the diaphragm contracts, the volume of the thoracic cavity increases and air is drawn into the lungs.

 

The diaphragm is a C-shaped structure of muscle and fibrous tissue that separates the thoracic cavity from the abdomen. The dome curves upwards. The superior surface of the dome forms the floor of the thoracic cavity, and the inferior surface the roof of the abdominal cavity.

As a dome, the diaphragm has peripheral attachments to structures that make up the abdominal and chest walls. The muscle fibres of the diaphragm emerge from many surrounding structures. At the front, fibres insert into the xiphoid process and along the costal margin. Laterally, muscle fibers insert into ribs 6–12. In the back, muscle fibres insert into the vertebra at T12, descend and insert into the lumbar vertebrae at L1 & L2

 

[dt_vc_list dividers=”false”]Inhalation (active movement)

  • Diaphragm goes down
  • Abdomen swells
  • At the end, the chest could also swell
  • Air is pulled into the lungs

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[dt_vc_list dividers=”false”]Exhalation (passive movement)

  • Diaphragm goes back to its initial position without contraction
  • The chest pulls back slightly
  • The abdomen slides back and up to rest
  • Air is forced out

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breath

Belly Breathing Exercise

It’s easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

  • Sit or lie flat in a comfortable position.
  • Put one hand on your belly just below your ribs and the other hand on your chest.
  • Take a deep breath in through your nose, and let your belly push your hand out.
  • Your chest should not move.
  • Breathe out through pursed lips as if you were whistling.
  • Feel the hand on your belly go in, and use it to push all the air out.
  • Do this breathing 3 to 10 times.
  • Take your time with each breath.
  • Notice how you feel at the end of the exercise.

Amazing Benefits when you know How to Breathe

Helps detoxify the body

70% of the body’s toxins are released through breathing

Breathing Relaxes the Mind/Body and Brings Clarity

Oxygenation of the brain reducing excessive anxiety levels and eases ‘foggy headedness’

Assist digestion

Deep breathing massages the intestines and assists their passage of contents

Breathing Increases Muscle

Controlled breathing strengthens and tones your abdominal muscles

Breathing Improves Posture

Good breathing techniques over a sustained period of time will encourage good posture

Breathing Improves the Nervous System

The brain, spinal cord and nerves receive increased oxygenation and are more nourished.

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