It seems that breathing is the easiest thing in the world, the end of the day we all do every day, right? But really breathe well is not as simple as it may seem. Normally, unless we decide deliberateness work our breath, inhale and exhale automatically without being aware of it.
But we can train our breathing to control it and that, in certain situations, such as playing sports or when we want to relax, be more effective. We explain four exercises you can do to learn to perform a full breath.
The complete breath is one in which we use all the muscles that are involved in this process correctly. It involves the union of the three types of breathing we can do: clavicular, abdominal and intercostal.
These are exercises that must be performed to identify each of the types of breathing.
- Clavicular breathing: a breathing very shallow and typical of people suffering from anxiety. We stand lying face up on the floor and put one of our hands on the chest and another on our abdomen. We inhale the air and stop before it reaches your chest, so that the hand is over it does not move (of course, not the one that is on the belly). We will only make this exercise is to see how this type of breathing, because it can make you hyperventilate.
- Intercostal breathing: we lay face up and place our hands on either side of the rib cage, above the ribs. As you inhale air we send into that area without direct into the stomach (placing hands greatly facilitates the fact of “directing” the air towards a particular site, seriously, try it ).We can place one hand on your chest and the other on one side of our ribs: what we want is to note how the ribcage rises and “swells” when we breathe in, and how low and “deflates” when we release the air.
- Diaphragmatic or abdominal breathing: is the most common of all, which we usually do more easily. Put a hand on her belly and head air into there: to inspire, we noticed as the hand goes up while the belly swells, and how it descends to expel air. It is important to maintain the relaxed abdominal muscles while breathing.
And finally, exercise to make a full breath, which combines the three previous:
- We lay on his back with one hand on the chest and the other on our abdomen.Begin to inhale and the first thing we have to do is to direct air into our abdomen, then to the chest area and finally the clavicle (it is important that we maintain that order). When exhaling, we follow the reverse order: first cast out the clavicular area, then the chest area and ended with the belly area.
This type of full breath is very useful when it comes to relax, to control stress or anxiety or just to relax and feel better. Do you dare to try it?