2、 Diaphragm is the main muscle responsible for breathing
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The fibers of the diaphragm are mainly vertical (vertical up and down)
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When breathing in, the diaphragm contracts
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Here’s the point: there are two ways to flatten the parachute: one is that the central tendon (stop point) is stable, and the lower end of the rib (start point) is raised and expanded, which is called chest breathing; the other is that the lower end of the rib (start point) is stable, and the central tendon is sinking, which is called abdominal breathing
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We call the central tendon the stop of the (diaphragm) muscle
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1
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Breathing is both physiological and receptive
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When it is squeezed, it will protrude out
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Teacher wechat
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This is chest breathing
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When the lower end of the rib is stable and the diaphragm contracts, the central tendon will sink
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Different courses and different teachers sometimes emphasize different ways of breathing
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Through the above analysis, we know that the diaphragm is also moving during chest breathing, but the moving parts are different
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In yoga class, it emphasizes breathing very much
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Its shape is like a parachute
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If you can’t bring breath to both sides of the ribs and back, you will feel suffocated
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2
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This is totally different from when we exercise or practice yoga breathing
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Abdominal breathing five, chest, abdominal breathing are diaphragmatic breathing, because abdominal breathing diaphragm sinking, so some people call abdominal breathing diaphragmatic breathing
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When the diaphragm contracts, the volume of the chest becomes larger, the pressure of the chest becomes smaller, and the air comes in
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3、 When the central tendon is stable and the diaphragm contracts, the ribs will be lifted up and the chest will expand forward, to both sides and backward
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1、 What is breathing? Don’t worry, let’s first understand the basic principle of breathing, and then explain the difference between “chest breathing” and “abdominal breathing”
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In the past, the prize of the winner will be automatically postponed to the next Jiayou
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Why? Let’s start with the diaphragm
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2
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Both chest breathing and abdominal breathing are diaphragmatic breathing
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I’m not going to go into details here, but I’ll give you a general idea: for people with strong muscles around the chest, back and upper limbs, chest breathing is more obvious, and men are easier to master chest breathing than women; for people with chest hunchback, abdominal breathing is easier
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It’s hard for people to understand?! In class, teachers generally emphasize two breathing modes: 1
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When the diaphragm relaxes and returns to its original position, the pressure in the chest increases and the air goes out, which is called exhalation
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The flat part of the top of the diaphragm, called the central tendon, is non contractile fibrous tissue
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Recently, Haowen Yoga people are watching.
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It is under the lungs and at the lower end of the chest
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Inhale to the abdomen; 2
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When it contracts, the fibers become shorter, the central tendon (muscle stop) and the lower end of the rib (muscle start) are close to each other, and the parachute becomes flat
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Before 12:00 on January 13, we will select one lucky fan with the largest number of points from the selected messages and send out a yoga long sleeve (3 colors)
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The movement of the diaphragm
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When we are completely relaxed, such as when we sleep, our exhalation is passive (other muscles are relaxed), and we breathe by the spontaneous contraction and relaxation of the diaphragm
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That is to say, it will not contract actively, but when the muscle connected with it contracts, it will move with it
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On the way to yoga, it’s not yoga, or it’s on the way to yoga
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This is inspiration
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Therefore, from the chest breathing practice, put your hands on both sides of the ribs (under the armpit), push the ribs to both sides every time you inhale, push your palm, slowly and forcefully, try to expand both sides of the ribs, don’t hold your breath, relax the shoulder and clavicle, and when you exhale, close the ribs to the middle line of the spine, which is also a slow and controlled exhalation
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But breathing can come to the abdomen, and the abdomen will protrude when breathing in
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When breathing out, the diaphragm relaxes
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The four sides of the diaphragm connect with the sternum, the lower ribs and the front of the lumbar spine
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In fact, it’s because you are used to abdominal breathing, and the muscles around the chest and upper back are weak
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The upper body is divided into two parts: the chest and the pelvis
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If we do not distinguish the difference between the two, we will have a lot of doubts, such as “inhale to the abdomen”
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Inhale to the chest, which is a headache: how can inhale to the abdomen? Isn’t all the air in the lungs? And some classroom teachers said to keep the abdomen adduction, rib adduction when breathing, instant feeling can’t breathe! What’s more worrying is that the teacher also said to bring the breath to the big toe Come to practice yoga and find that you can’t even breathe, so you are confused
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First of all, before we understand the concept of breathing, we should know that breathing can be understood from two aspects: first, as a physiological process of breathing; second, as a kind of breathing we experience
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I believe many students before the chest, abdominal breathing do not understand, today’s article in simple terms, I hope to help you practice
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We call these points the starting point of the (diaphragm) muscle
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At this time, the volume of the abdominal cavity remains unchanged, but it is pressed down
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3
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This is a common problem in yoga class
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Imagine that the abdominal cavity is a balloon filled with water
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This is related to the strength of two groups of muscles: expiratory assist muscle and postural stabilization muscle
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6、 For those students who are not clear about the topic, you can click the blue link to understand the basic skills of yoga breathing! Today, for a breathing problem that many Jias will encounter, let’s make a simple analysis: “abdominal adduction, rib adduction, you can’t feel normal breathing”
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This is abdominal breathing
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If you don’t understand it the first time, you can read it several times (practice while watching) don’t forget to leave a message! -Welcome to leave a message
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Air is different from breathing
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We have discussed two extreme situations, but in reality, our breathing is a combination of chest and abdominal breathing, and the proportion is different
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Air comes to the lungs for gas exchange, not to the abdomen
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