Breathing excercises
breathing exercises
Holding your breath:
While holding your breath, the oxygen in the bloodstream is used to maintain the metabolism. At the same time, carbon dioxide is produced, which cannot be exhaled. The human organism has receptors that indicate the presence of oxygen in the body. However, the receptors that react to CO2 are much more important. These control the breathing stimulus that increases with increasing CO2 levels. With a CO2 level of 50 to 60 mmHg, the breath becomes so strong that it can no longer be suppressed at will. This is called the breath-hold-breaking-point.

Hyperventilation:
Divers keep trying to increase their breath hold times by breathing in and out deeply for more or less long before diving. Originally, this certainly came from the idea of divers who were not particularly familiar with the metabolic processes of the human body. By doing so, they meant taking in more oxygen in the body and therefore being able to dive longer.
This corresponded to the experience you had with breathing. However, an increase in the oxygen level is not possible. What happens, however, is that this violent inhalation and exhalation without need, which we call hyperventilation, releases more carbon dioxide. So we come to the state of hypocapnia. When breathing is stopped, the O2 level in the blood drops continuously, and the CO2 level increases to the same extent. If the CO2 level is now artificially lowered, it can happen that the O2 level drops so far that the brain can no longer be adequately supplied with oxygen, even before the rising CO2 level reaches the breath-hold-breaking point reached.
Flow breathing:
Before you can carry out the flow breathing, you should have learned how the flow noise / friction noise occurs.

Try to perform the flow noise according to the following instructions:
A friction sound is created by contraction of the upper throat while inhaling and exhaling. The contraction must be precisely metered by motor. The contraction must be kept stable during the various phases of breathing and adjusted to the flow conditions. The friction sound should remain constant in volume and frequency during the entire inhalation and exhalation.

The upper throat is a muscle that is involved in the swallowing process. Its shape is tubular, its function is to transport the food during the swallowing process. During many behaviors, each of us subconsciously contracts the upper throat. For example, when moaning, frightening, speaking and breathing on a mirror.

Performing flow breathing:
Inhalation takes place slowly with constant friction. The flanks slowly widen as you inhale. The lungs are filled to about 80%.
The break after inhalation:
Then you take a short pause of about two seconds. Keep the airways open!

The exhalation:
Now exhale slowly with constant friction, pull in the flanks and empty your lungs as much as possible.
The pause after exhalation:
Take a short break with an empty lung of about two seconds.

The duration:
This form of flow breathing can be practiced as long as it is possible without effort, for example two minutes.

Note for beginners:
The duration of the individual breathing phases can later be up to 45 seconds. In the beginning, more than three seconds are enough. The quality of breathing is more important than the duration of the breathing phase.

Functions / Effects:
1. Training the exhalation muscles, especially the flank muscles.
2. Training the pharynx muscles
3. Extension of the breathing phase
4. Increase in concentration
Shock Breathing:
Before performing the shock breathing, you should be aware of the breathing position, since the shocks are carried out from there.

Respiratory plies:
This is the area from which both inhalation and exhalation are possible.

Execution:
1. The exhalation
Due to contraction of the upper abdomen, similar to panting, the upper abdomen is suddenly pulled inwards when exhaling. Here, an exhalation sound must be made in the nose, which is sharp and concise.

The exhalations are made from the breath position.
2. Inhalation
After the impact is released, the upper abdominal wall is released, which means that breath passively comes back into the lungs.
3. Basically
Inhalation is passive and exhalation is active!
Through the rhythmic juxtaposition of these passive / active changes and by concentrating on the nose, where the exhaling sound is generated, the shock breathing develops.

The frequency is between 2 hearts and 0.5 hearts. That means the beginner starts with a breath in about two seconds. The advanced can perform up to two breaths per second. The duration of the shock breathing should be at least 30 seconds. The advanced user exercises for up to two minutes.

Function and effect:
1. Strengthening the exhalation muscles of the upper abdomen and diaphragm
2. Increase in concentration
3. Minimize breathing needs
4. Increase in perception inside
5. Increase emotional control
The lung side breathing:
Lung side breathing is an alternation between the left and right nostrils or half of the lungs.

Before performing the exercise, you should master the hand position.
The left or right nostril is closed with the right hand. Experienced can use the finger sign. Here the index finger and the middle finger are completely bent (in the palm of your hand). The ring finger and little finger then work together with the thumb to close each of the nostrils.
Execution of lung side breathing:

1. The right nostril is closed
2. Inhalation (EA) through the left nostril EA
3. Close left nostril, open right nostril Change
4. Exhalation (AA) through the right nostril AA
5. Inhalation through the right nostril EA
6. Close right nostril, open left nostril Change
7. AA through the left nostril AA
8. continue at 2.

The quality of breathing should be as even, as rare and as long as possible.
This exercise strengthens the exhalation muscles on the flanks, harmonizes your well-being, maximizes the quality of your breathing and increases your perception internally.

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