Diaphragmatic Breathing (Åndedrætsværn)
3 weeks ago debarnabas Comments Off on Diaphragmatic Breathing (Åndedrætsværn)
Proper breathing (Åndedrætsværn) is a breathing layer is in the abdomen. By stress and tensions that your breathing can not sit in your stomach but you’re breathing from your chest. This allows your body is less or not even able to reduce stress.
Åndedrætsværn is the accelerator pedal of the body. Breathing stimulates the sympathetic nervous system (activation) and exhalation stimulates the parasympathetic nervous system (rest, breaking off adrenaline and cortisol).
The most important muscle in breathing is the diaphragm (diaphragm). The diaphragm is the separation between the abdomen and chest. Every time you breathe moves the diaphragm. However, it may be that stress and consequent chest breathing (Åndedrætsværn), your diaphragm still being used less and even fixed sit.
With this breath you can detach the diaphragm and it is a good exercise to learn to breathe through your belly. You use the breathing just not your chest. This breathing is not quite the same as the abdominal breathing whereby the breast it can be used.
1.Sit comfortably on a chair with your feet together on the ground. Keep your back straight and relaxed. You can also perform this exercise lying down.
2. Place one hand on your stomach and the other on your chest. If you practice this breathing over your chest remains fairly quiet and just move your belly.
3. Inhale slowly for 5 seconds (controlled) through your nose (or less than 5 seconds if you do not get even 5). However, the aim is 5 seconds. Your body (metabolism) works best at 5 seconds on and off. At the end of the inhale, push your belly a bit extra forward
4. Inhale slowly for 5 seconds and controlled through your nose or mouth. Make sure your tummy withdraws as at the end of the breath. This is the same feeling as in the inflation of a balloon or as in the pulling out of a sigh.
5. Repeat 3 and 4 for at least 5 minutes. The exhale longer than inhalation may place more emphasis on rest and recovery. It is important that you put more emphasis on rhythm than at depth.