Learn Diaphragmatic Breathing

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Learn Diaphragmatic Breathinghttps//www.normalb
reathing.com/learn-diaphragmatic/
Normal Breathing Health and Fitness
consultant Website - https//www.normalbreathing.c
om/
- By Dr. Artour Rakhimov, Alternative Health
Educator and Author- Medically Reviewed
by Naziliya Rakhimova, MD
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How to Learn Diaphragmatic Breathing (or 24/7)
Techniques and Instructions

• Note. This website uses the words diaphragmatic
  breathing and abdominal breathing
  interchangeably (as synonyms). Technically
  speaking, there are separate groups of muscles
  that can stretch or expand the lower parts of the
  lungs. However, since the purpose of breathing
  retraining is to improve body O2 during automatic
  breathing (not during breathing exercises only),
  this division of diaphragmatic breathing and
  abdominal breathing is practically insignificant.
  When people have low O2 content in body cells
  (less than 20 s for the body O2 test), they
  suffer from chronic chest breathing. With a
  certain better result for body O2 in the morning
  (after sleep), Nature ensures diaphragmatic
  breathing 24/7 (details are below). Many yoga
  teachers, however, teach about divisions and even
  subdivisions of abdominal and diaphragmatic
  breathing, but they do not know and do not teach
  their students about the purpose of yoga. These
  are usually the same yoga teachers who claim that
  breathing more air improves body O2 and that CO2
  is toxic waste gas.
• Many modern yoga teachers can learn diaphragmatic
  breathing exercises for years, yet their pupils
  will not have automatic diaphragmatic breathing
  during sleep or at rest. The reason is very
  simple. Their methods do not address the cause of
  chest breathing too fast and too large breathing
  causing low body and brain oxygenation. This page
  explains how to get basal diaphragmatic breathing.

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• learn Diaphragmatic breathing 24/7 is necessary
  for ideal oxygenation of the arterial blood
  (about 98-99) and efficient lymphatic drainage
  of abdominal organs (up to 60 of all lymph nodes
  are located just under the diaphragm). This video
  provides more information about these effects.
  (Dr. Artour Rakhimov teaches a live class.)
• https//youtu.be/G9DmVcqK6_A

The ideal automatic breathing pattern at rest is
very slow, light, and mainly abdominal (learn
diaphragmatic breathing). Such small
diaphragmatic breathing increases oxygenation of
the human body. Yoga masters and a few other
exceptional people have only 3 small
diaphragmatic breaths per minute at rest (during
unconscious breathing). This corresponds to about
3 minutes for the body-oxygen test and over 8
minutes for maximum breath holding time.
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• When we breathe more than the medical norm at
  rest (that is only 12 small diaphragmatic breaths
  per minute with about 500 ml for one breath), it
  is called hyperventilation. If deep diaphragmatic
  breathing causes CO2 losses, it is called
  hyperventilation. Hyperventilation or deep
  diaphragmatic breathing reduces oxygen delivery
  to all vital organs in the human body. Note that
  sick people breathe about 2-3 times more than the
  medical norm and suffer from low CO2 in the lungs
  and reduced O2 levels in body cells (see links
  below). You may have a brief moment of even
  additional hyperventilation (on top of what you
  have now) when surprised.
• On this page, you will learn diaphragmatic
  breathing exercises and techniques, but lets
  begin with a simple test for diaphragmatic
  breathing and the cause of chest breathing in
  modern people.

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How to test your own breathing technique

• How to check ones predominant automatic
  breathing technique? Do you usually breathe using
  the belly and diaphragm or chest at rest?
• Self-test or simple breathing exercise. Put one
  hand on your stomach (or abdomen) and the other
  one on your upper chest (see the picture on the
  right). Relax completely so that your breathing
  dynamic has little changes. (We want to know more
  about your usual unconscious breathing.) Pay
  attention to your breathing for about 20-30
  seconds. Take 2-3 very slow but deep breaths to
  feel your breathing in more detail.
• Now you know about your usual breathing
  technique. In order to be certain, you can ask
  other people to observe how you breathe when you
  do not pay attention to your breathing (e.g.,
  during sleep, while reading, studying, etc.).

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Exercise 1. Learn Diaphragmatic breathing
exercise to check your ability to move the
diaphragm

• Learn Diaphragmatic breathing exercise 1 Check
  your ability to move the diaphragm. Put your
  hands on your body as in the picture above. Try
  to push out your lower hand (which is on the
  belly button or navel) with your abdominal
  muscles. Can you breathe using your belly only so
  that your rib cage and upper hand do not move?

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Exercise 2. Abdominal respiratory exercises with
books

• Take 2-3 medium weight books or one large phone
  book and lie down on your back with the books on
  your tummy. Focus on your breathing and change
  the way you breathe so that1) you can lift the
  books up about 2-3 cm (1 inch) with each
  inhalation and then relax to exhale (the books
  will go down when you relax to exhale)2) your
  rib cage does not expand during inhalations.
• Repeat this diaphragmatic breathing exercise for
  about 3-5 minutes before your main breathing
  exercises to reconnect your conscious brain with
  the diaphragm. You can practice this exercise for
  some days until you are sure that diaphragmatic
  breathing is the usual way to breathe during the
  breathing sessions.
• For some people with persistently tense
  diaphragms, who in addition have problems with
  slouching and constipation, magnesium can be an
  additional assisting factor. (A lack of magnesium
  leads to spasm and tension in body muscles.)
• If the diaphragm is still not the main muscle for
  your automatic breathing, and/or you have doubts
  about your ability to keep your chest relaxed
  during breathing exercises, apply this ultimate
  solution.

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Exercise 3. Abdominal breathing technique with a
belt

• You can use a strong belt to restrict your rib
  cage and force the diaphragm to be the main
  breathing muscle using the following technique.
• Put a belt around your lower ribs (in the middle
  of the trunk) and buckle it tightly so that you
  cannot take a deep inhalation using your rib cage
  or chest. Now for slow deep inhalations, your
  body needs to use your tummy (or abdomen). Try
  it. While leaving the belt in place for some
  minutes or even hours, you can learn
  diaphragmatic breathing and corresponding
  sensations.
• This breathing retraining process will be faster
  if you focus your attention on your breathing and
  try to practice Buteyko reduced breathing with
  very light air hunger (taking small inhalations
  using your diaphragm and then immediately
  relaxing it). The focus of attention makes
  nervous links between your conscious mind and the
  diaphragm reinforced so that you can regain
  control of this muscle.
• When you pay attention to your breathing, be
  careful not to hyperventilate. Breathe slowly and
  remain relaxed so that even if your inhalations
  deepen, your CO2 will not lessen.
• Do you know that there is one nutrient that helps
  to relax the diaphragm and learn diaphragmatic
  breathing much faster? More details about this
  nutrient and how to check your deficiency using a
  special test are provided as your bonus content
  right below here.
• You need to restore a light and easy automatic
  breathing pattern or normalize your breathing in
  order to have abdominal breathing 24/7. What are
  the most effective abdominal breathing
  techniques? Hatha yoga and the Buteyko breathing
  technique helps to prevent chest breathing. There
  are even more effective ways listed below.

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• Advanced abdominal respiration exercises for
  unblocking the diaphragm
• The easiest way, however, to increase the CP and
  release or unblock the diaphragm 24/7 is to use
  breathing devices, such as the Frolov breathing
  device and the Amazing DIY breathing device. If
  one has problems with abdominal breathing when
  using these devices, it is smart to use the belt
  technique for breathwork. After a few days of
  such practice, most people can easily involve the
  diaphragm for breathwork.
• Why modern people do not have abdominal
  respiration
• Modern people breathe about 2 times more air
  than the medical norm (see Homepage for details).
  Hyperventilation causes alveolar hypocapnia (CO2
  deficiency), which reduces blood flow and
  oxygenation of the diaphragm muscle, while
  arterial hypocapnia makes smooth and skeletal
  muscles tense, the diaphragm included. If you
  were to take a close look at some old movies, you
  would hardly see any chest breathing at all. This
  is because people in the past had only 4-5 L/min
  for minute ventilation at rest (modern numbers
  are about 12 L/min for normal subjects).
  Hyperventilation makes modern people
  oxygen-deficient (see instructions for the
  body-oxygen test below) and this makes them chest
  breathers. Therefore, automatic (unconscious)
  learn diaphragmatic breathing is very rare these
  days. How to achieve automatic diaphragmatic
  breathing? This 2-min video provides the goal
  (criteria) to achieve.
• https//youtu.be/ACkG3F5FU5s

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Body-Oxygen Content Automatic breathing at restdiaphragmatic or chest?
1-10 s Virtually always chest
11-20 s Chest in over 90 of people
21-30 s Mostly chest
31-40 s Mostly belly
over 41 s Virtually always belly
As we see from this Table, learn diaphragmatic
breathing usually becomes the norm (24/7), when
the morning body-oxygen level (CP) is over 30 s.
It is logical then that people in the past (about
100 years ago or more) had abdominal breathing
24/7 because they had more than 40 s for the body
oxygen test. Since relatively healthy people have
only about 20-25 s CP these days, most people are
chest breathers.
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• Thank You

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