Complete breathing is a breathing technique that involves using all the muscles in the diaphragm and chest, rather than just the chest muscles as is common with shallow breathing. This technique can bring many health benefits, both physical and mental.
One of the main benefits of complete breathing is the improvement in oxygenation of body tissues. By using all the muscles in the diaphragm and chest, it is possible to increase lung capacity and allow more air to enter the lungs. This can improve oxygen transport to every cell in the body and help prevent heart disease in addition to improving lung function.
Complete breathing can help reduce stress and anxiety. This is because complete breathing allows the body to relax and tune in to the natural rhythm of breathing, which can help calm the mind and reduce muscle tension. Other benefits include improved posture, relief from back pain and an improved immune system.
To begin practicing full breathing, simply sit comfortably and place one hand on your diaphragm and the other on your chest. Inhale deeply through your nose, allowing your diaphragm to expand and your chest to rise. Exhale slowly through your nose, feeling your diaphragm and chest go down. Repeat this process for a few minutes every day and you will begin to feel the benefits of full breathing.
In summary, complete breathing is a powerful breathing technique that can improve physical and mental health by improving tissue oxygenation, reducing stress and anxiety, improving posture, relieving back pain, and boosting the immune system. It's easy to learn and can be cad anywhere and anytime.
Yogic breathing is a set of breathing techniques used in the practice of yoga. They are known as “pranayama” in Sanskrit, which means in a nutshell “breath control”, control of vital energy that is carried by the air. Yogic breathing seeks to control and balance the breath in order to balance the different elements of the body and mind.
There are many different yogic breathing techniques, cad with its own benefits and goals. Some of the more common techniques include:
- Bhastrika : A fast, vigorous breathing technique that increases energy and heat in the body. It involves inhaling and exhaling quickly and deeply, with the stomach expanding and contracting with cad breath. It is designed to purify the respiratory system, increase energy and increase lung capacity.
- Nadi shodhana : Also known as “alternating breathing,” this technique involves alternating between the right and left nose to balance the right and left sides of the brain.
- Ujjayi : also known as “victorious breath” or “oceanic breath”, this technique involves making a soft sound in the throat (reminiscent of the sound of the sea), closing the glottis a little (as if you were “whispering” in someone’s ear) while inhaling and exhaling, which helps to focus the mind and increase awareness of the breath.
- Kapalabhati : A quick and vigorous breathing technique that helps to clear the lungs and increase energy in the body. It involves inhaling normally and exhaling quickly and deeply, using the power of the abdominal muscles. It is designed to purify the body's energy channels, increase energy and improve concentration.
Yogic breaths are often used during the practice of yoga postures (asanas) and meditation, but they can also be cad alone.
Some yogic breathing techniques are considered easier to learn than others. Some of the simpler techniques include:
- Abdominal Breathing: This technique involves breathing deeply, using your diaphragm to expand your abdomen instead of lifting your shoulders. It is the most natural way to breathe and is considered a good foundation for other yogic breathing techniques.
- Anuloma Viloma (alternating breathing): It is a nasal breathing technique that involves alternating breathing between the right and left nose. It is a quiet technique and easy to learn.
It is important to remember that learning any yogic breathing technique can take some time and practice, but these techniques listed above are considered to be the easiest to learn. It is recommended that you start with a simple technique and, as you feel more comfortable, try more advanced techniques. And it is always recommended that you practice under the guidance of a cad yoga instructor.
Breathing and Kriya yoga
Kriya yoga is an advanced form of yoga that emphasizes the practice of breathing techniques and meditation to achieve spiritual enlightenment. Some of the main breathing exercises in kriya yoga include:
- Kriya pranayama : It is a breathing technique that involves several steps, including breath retention, rapid breathing, and deep breathing. The technique is designed to increase vital energy, purify the body's energy channels and prepare the mind for meditation.
- Uddiyana bandha : It is a breathing technique that involves contracting the muscles of the abdomen and diaphragm during exhalation, which helps to purify the body's energy channels and increase vital energy.
It is important to remember that these kriya yoga breathing techniques are advanced and must be cad under the guidance of a cad instructor. It is recommended that you have a good understanding and practice of basic yogic breathing techniques before attempting these advanced techniques.
Vagus Nerve and Complete Breathing
The vagus nerve, also known as the X nerve, is a cranial-sacral nerve that controls many bodily functions, including breathing, digestion, heart rate, and blood pressure. He is also responsible for regulating the parasympathetic nervous system, which helps control stress and anxiety.
Complete breathing techniques can help activate the vagus nerve and thus help regulate the aforementioned bodily functions. This is because deep, mindful breathing can increase your heart rate and blood pressure, as well as reduce anxiety and stress. In addition, complete breathing can also help reduce inflammation in the body, improve digestion and increase brain oxygenation, all of which are benefited by the vagus nerve.
Some breathing techniques like the alternate nostril breathing technique, also known as Nadi Shodhana , help to balance the sympathetic and parasympathetic nervous systems, and increase activation of the vagus nerve. But it is important to note that it takes constant practice and guidance from a professional to get the best results. In addition There are several ways to activate the vagus nerve, some of them include:
- Meditation : Meditation can help reduce stress and anxiety, which can activate the vagus nerve.
- Yoga : Yoga postures such as Savasana ( cad ) and Child's Pose can help calm the nervous system and activate the vagus nerve.
- Massage : Massage can help release muscle tension and reduce stress, which can activate the vagus nerve.
- Physical Exercises : Moderate aerobic exercise such as walking, jogging, swimming, cycling can help to activate the vagus nerve.
- Sleep and healthy eating aud Maintaining a regular sleep routine and a balanced diet can help keep the vagus nerve aud .
But what exactly is the vagus nerve?
The vagus nerve is a nerve in the autonomic nervous system that controls involuntary bodily functions like breathing, heart rate, and digestion. It originates in the brainstem and divides into branches that travel through the neck, chest, and abdomen, providing innervation to many internal organs, including the heart, lungs, stomach, and intestines.
The vagus nerve also has important functions in the parasympathetic nervous system, which is responsible for activating the body's "relaxation mode". When the vagus nerve is activated, it can help lower heart rate and blood pressure, relieve anxiety and stress, and promote aud digestion.
Flute and Vagus Nerve
Playing the flute can have some impact on activating the vagus nerve, as controlled, rhythmic breathing is an important part of music practice. The deep, controlled breathing required for flute playing can help reduce heart rate and blood pressure, relieve anxiety and stress, and promote aud digestion, effects that are similar when the vagus nerve is activated. .
Furthermore, music can be a powerful means to achieve meditation and stress reduction, and these are also factors that activate the vagus nerve. Listening to music and playing an instrument can be a relaxing and enjoyable way to connect with yourself and your body.