Enter fresh air into the lungs via the diaphragm, is the ideal breathing technique to incorporate all the oxygen we need and therefore to feel better. However, many people take advantage of chest and unnatural breathing. If you suffer from insomnia or in general you have trouble sleeping, learning to use this muscle will help you partially solve the problem. See 4 other natural remedies to rest well in the video below.
What is the diaphragm and how it works
The diaphragm, also called thoracic diaphragm, is a muscle-tendon lamina located in the center of the trunk, more precisely between the thoracic and abdominal cavities (under the heart and lungs). It is characterized by a flattened and domed shape, vaguely reminiscent of a triangle.
What is the role of the diaphragm in breathing?
It is actually the main engine of this very important mechanism, actively participating during the inspiration and the phase of expiration, unlike the lungs. In fact, when it contracts and relaxes, makes sure that breathing occurs correctly.
When we inhale it contracts and yes lower making it possible for the lungs to fully receive oxygen and doing inflate the belly; instead when we exhale the muscle relaxes and yes rise and causes that the lungs are emptied (see image below). With inspiration, a sort of vacuum effect is created and when the diaphragm rests it forces the expulsion of carbon dioxide from the body.
Not only that, this important mechanism comes used in other activities by our body, for example during urination, vomiting, tissue oxygenation, childbirth and defecation.
The diaphragm is truly fundamental to our life processes! If you learn how to fill your lungs with air thanks to the diaphragm support, you will bring significant benefits to your lifestyle. Let's find out more about how the diaphragmatic breathing and related benefits.
Why abdominal breathing is preferred
The first thing to do to check if you are breathing with the correct muscle is place a hand on your stomach and take a breath. If you don't feel your belly bulge, you are probably breathing shallowly. It's time to train your diaphragm using a different and more natural type of breathing, the diaphragmatic one. We explain why.
La abdominal breathing is taught in different contexts such as meditation and the courses of yoga, because its effectiveness has been proven in counteract stress, lower blood pressure and in other fundamental bodily processes. This air intake technique would actually be the most spontaneous, but ours lifestyle habits have led us over time to develop a thoracic breathing, shallower than the ventral one and with a reduced oxygen supply, which limits the proper functioning of all the other organs of the body.
In particular the stress and the states of anxiety are some of the major players involved in this altered breathing: they lead us to unknowingly holding your breath and to block the diaphragm in the lower part of the chest. As we saw earlier, this means that the air is not freeing itself as it should.
Train the diaphragm to be properly involved in the breathing process: not only that you will feel better physically in the long term, but you will also affect your mental well-being by regulating yours physiological balance e making sleep, concentration and memory better. Not bad if you think you just have to change the way you oxygenate your body with breaths.
All the benefits of abdominal breathing
Practice it in every aspect of your life and benefits they will be innumerable. First, go to eliminate in a short time all harmful effects which causes a long application of the chest breathing, and in general it has a positive impact important it is on the body is on the mind.
In particular, the most immediate benefits that you can achieve with diaphragmatic breathing are:
- a sense of relaxation greater. Goes to reduce the harmful effects of cortisol, known just as the stress hormone;
- release of tension on the body and shoulders;
- decrease in muscle contractures and cervical pains;
- a more correct posture;
- lowering of blood pressure;
- slowing of the heartbeat and therefore becomes a valuable ally to fight the tachycardia;
- increased muscle elasticity;
- better resistance duringstrenuous exercise;
- a slower breathing rate, and therefore brings a noticeable energy saving for the whole organism;
- clearer voice when we speak.
On the emotional level one conscious breathing and profound effect on emotion management. That's right, because moods and physical processes are strictly connected.
The way we breathe tells us a lot about our situation, physical and emotional, in moments of physical activity, but also in facing daily challenges.
You can choose to breathe well… And to live better!
Consequences of incorrect breathing for a long time
The positives of abdominal breathing are so many, but you know which ones risks do you run into continuing to put air into your lungs incorrectly?
You could first go to impair operation of some organs: this happens when other parts are excessively loaded during the inhalation and exhalation phases and if the diaphragm continues to be limited in its movements.
We hear you the main problems of thoracic breathing.
In general you may experience:
- accumulation of widespread pains, especially in the area of the neck, shoulders and upper back;
- chronic breathing problems, such asasthma. It happens very often that those with a rigid diaphragm also suffer from this disorder;
- problems with the digestive system, for example a bad digestion, constipation and gastritis;
- circulatory difficulties;
- lower back pain, as the diaphragm approaches the lumbar vertebrae;
- a more incorrect posture;
- tension of the facial muscles.
Fortunately, these problems can be ironed out by going to unlock the diaphragm with someone esercizi, to be performed even at home.
You will find that this training it will benefit you at 360 degrees: you will find the desire to do and the energy necessary to get to the end of the day as less stressed as possible.
How to unlock the diaphragm
Since the diaphragm is a muscle, it needs to be trained to strengthen and to work best. Cut out 10 minutes every day for improve your well-being, starting with simple but effective exercises, which will fight daily anxieties and which will radically change the way you breathe. Through these breathing techniques the diaphragm will stretch and melt. Seeing is believing!
If you are new to diaphragmatic breathing we suggest you start doing these exercises from lying down and supine position. This will make it easier for you to understand the mechanisms involving the diaphragm.
Once you have become familiar, you can also perform them sitting or even standing. There is no better time of day to approach these diaphragm stretches; the important thing is the steadiness. At first you will have to mind focusing on your breath and therefore it will be more comfortable to perform these sessions in the comfort of your home, but if you embrace abdominal breathing and leave the 'belly' breathing, you will practically do it. without realizing it.
Don't be discouraged if you don't succeed right away: shaking off years of bad habits is harder than you think. It may even feel unnatural to breathe with your diaphragm, but after a few days you will learn to be more aware of the muscles involved.
Below you will find some practical advice for your moments of meditation.
First exercise to train diaphragmatic breathing
For the first few sessions lie down with your legs bent in a comfortable space and on a comfortable surface (a yoga mat), which allows you to clear your mind. The belly is turned up upward and foot are about 20cm apart. Now start focusing only on your breathing.
Lie back and relax, and focus your thoughts on your belly.
To start feeling the diaphragm you have to put one hand on the belly and one on the chest: breathing you will have to raise the hand resting on the belly while the one on the chest must remain still. This is your first goal!
How do you do it? Breathing in through the nose and slowly exhaling from the mouth. When you inhale, take a good look at yours belly that fills with air: this is one of the most important movements of diaphragmatic breathing! The hand on the chest is a small brake to prevent it from rising.
When you exhale open your mouth and let the air out passively, try not to contract the muscles nor to arch your back. The hand remains firm on the chest.
If you see that the hand on your chest rises it means you're not using the aperture; do not worry, this is probably the obstacle that we all have to overcome. Keep focusing your attention on your belly and imagine inflating a balloon inside your belly with the air inside.
As the days and training sessions go by you will notice that your chest will stay still and the air you breathe in will go directly into your belly. Well done!
Diaphragm strengthening exercise
With this exercise you can intensify your breathing training.
Always after lying on a mat in the supine position, place your hands around the base of the rib cage, with the thumbs resting on the sides of the chest, pointing towards the floor and the other fingers extended along the chest. If your fingers are touching, that's okay, it means you have a small rib cage. At the beginning keep your eyes open, you can better visualize the movement of the diaphragm as it expands
Then press your thumbs against the ribs to get a slight resistance to their movement.
At this point expand your ribs as much as you can, they must press against the thumbs. Focus on your breath.
With each inhalation, move your hands slightly away from each other and bring them closer together as you exhale. Keep it up for 10 exhalations.
Finally, extend your arms to the ground at your sides and breathe another ten times.
If you have time, maximize the effect by taking two cycles.
Article source Alfeminile
