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The main muscle of proper breathing is the diaphragm. Proper breathing is carried out only through the nose, while the shoulders remain motionless, and the lower ribs diverge forward and to the sides. In addition, the basis of proper breathing is the optimization of the ratio between the inhalation-exhalation phases, which ensures the best supply of oxygen to the body.
The regulation of the ratio of inhalation and exhalation is one of the important factors in ensuring the optimal functioning of the respiratory system. The most effective in physiology is the respiratory cycle, in which the exhalation is longer than the inhalation. On average, the exhalation phase should be twice as long as the inhalation phase.
The first phase is exhalation.
A properly organized exhalation activates the respiratory muscles and provides a further optimal breathing pattern. Exhalation should be natural, effortless. Exhalation is performed through the nose. It should occur without jerks, in an even long stream. You should not try to exhale all the air from the lungs to the end, the remaining part is necessary for the next pause after exhalation. A pause must be natural and non-violent. It is a pause that determines the amount of air required for inhalation, depending on the state of the body. A pause after exhalation should suggest a moment of the natural desire to inhale, and then air due to the spontaneous movement of the ribs and diaphragm will enter the lungs and fill them as much as required. If in the first 2-3 weeks after the start of breathing exercises the pause is still consciously controlled, then in the future it becomes natural, not determined by consciousness, and will depend on the magnitude of the load and the functional state of the human body. That is why a pause is extremely dynamic, inconsistent, and sometimes – for the duration of the execution of a certain task that facing a person, it can disappear completely.
The second phase is inhalation.
Inhalation should be natural and only through the nose. Inhalation should be carried out by lowering the diaphragm, smooth and silent, before the expansion of the lower ribs of the chest, i.e. due to abdominal breathing. Inhalation is carried out smoothly, silently, without the slightest tension in the respiratory tract.
Respiratory techniques can be performed in any position. Only one condition is mandatory: the spine must certainly be in a strictly vertical or horizontal position. This makes it possible to breathe naturally, freely, without tension, to fully stretch the muscles of the chest and abdomen. If the back is straight, then the respiratory muscles (mainly the diaphragm) can function easily and freely. The position of the head is also very important: in the sitting position, it should be fixed straight on the neck. This pulls up the chest and other parts of the body. Attention: under no circumstances should the neck be strained!
When performing a breathing exercise, you should breathe through the nose; lips are slightly closed (but not clenched). It is necessary to pay attention to the fact that when you inhale, the shoulders do not straighten or rise.
Read more: https://biofeedback-neurofeedback-therapy.com/breathing-biofeedback/
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