Join in! Breathe deep…
Eine Säule der Gesundheit
Vollständige Atmung (Vollatmung)
In Bearbeitung……..!
Full breathing consists of 5 sections:
1. Diaphragmatic breathing,
2. Flank breathing,
3. Back breathing
4. Chest breathing
5. Clavicle breathing
That sounds very complicated. But toddlers sitting on the floor playing automatically get it right. You can see that when you get the chance. This can be seen particularly well from behind, where the back arches outwards when you inhale – as if by itself.
In small children, the breathing process corresponds to full breathing.
In the beginning you can practice breathing training with a slight effort.
But in the end, breathing should actually be full and natural.
It is best to practice each section with a few breaths for a while.
Maybe you start right now?
1. Diaphragmatic breathing
The diaphragm is very important for proper breathing, because its movement increases the oxygen supply by 80 percent! As the muscle bulges downwards, a kind of massage of the abdominal organs occurs. The digestion is stimulated.
Inhale:
By widening the diaphragm downwards, the abdomen arches forwards; the flanks widen to the side, and the back also widens a little backwards.
Think of the diaphragm as a balloon that slowly curves downward.
It is best to feel the expansion of the entire abdomen briefly into the pelvis.
You will experience a reaction from your gut. The intestine is clearly stimulated.
Exhale:
As you breathe out, relax the diaphragm completely. Wait until you have the impression that the diaphragm has completely returned to its natural starting position. This is very important because it makes you feel wonderful relaxation.
You can use the word “relax …” or “ready …” or “wonderful …”. This is exactly the time that the diaphragm needs to come into complete relaxation.
Continue the exercise until it works naturally and easily – as if by itself.
Click here for 1 minute training of the diaphragm.
2. Flank breathing
The lower ribs stretch outwards laterally.
Train until you can clearly feel the lateral stretch and the subsequent relaxation.
Click here for 1 minute training to expand the two flanks
3. Back breathing
The back now stretches a little too.
Imagine a balloon that also expands backwards.
Train until you can clearly feel the backward expansion and the relaxation of the back.
Click here for 1 minute of training to feel the stretching of the back.
4. Chest breathing
Sit or stand up straight. Move your shoulders back slightly so that there is room for the chest. While doing this, expand your upper chest a little.
Allow the featured balloon to expand up into the chest and contract again.
Continue the exercise until this movement occurs naturally and effortlessly.
Click here for 1 minute to widen the chest.
5. Clavicle breathing
One should hardly believe it possible, but there are the so-called lung tips below the two collarbones. Maybe you pull both shoulders back a little to practice.
If you have the feeling that the air has reached up there when you inhale, then you can briefly think or feel the word “arrived!”.
Click here for 1 minute training of the lung tips.
Now train full breathing until you have the feeling that it is back to the way you forgot about yourself as a toddler with ease …
Final recommendations
Not wanting it yourself, but rather a feeling of “breathing me” shows whether it is right.
On the whole way of breathing there are no traffic jams, no personal “action”. but a surrender to life with complete trust …
The breath is deep and light at the same time. Do you remember your childhood …
And the feeling of complete security …
And the playful ease …
Involuntarily it puts a smile on your face …
With this feeling of lightness and inner connection, turn back to your everyday life …
– as playfully as you breathed with confidence as a toddler … Remember …
It involuntarily conjures a smile on your face. .. :))
Your experiences, suggestions, questions …
Healing Breath Training:
Good for all cells, organs, skin, etc.w.
STANDARD: Breathe in 4 Sek., Hold 2 Sek., Breath out 4 Sek., Relax 2 Sek., Periods 5x
To start, click the button below
... Belly and chest widen ...
Still 5 Breaths
Number of Seconds oder rounds change?
Hear sound? (Possibly close your eyes)
Sound
Sec. display
Text display
Recommendation: Stay always in the comfort zone
do not overexert
Imagine that as you inhale, your stomach, your sides, and a little bit also your back expand like a balloon .
And sink in a little while breathing out.
How about giving a comforting sigh every now and then while breathing out? Or hum a " Hmmmmm ... "?
If you feel like it, then try times 4 on, 4 hold, 4 off and 4 relax . Or put together your own favorite episode in the top right according to your needs right now.
And compare your state of mind before and after by rating your state of mind on a scale from 1 to 10. Has anything changed ...? Do you feel a little more peace Do you rest a little more in yourself? Or do you feel energetically charged? Very present? Lively? Or all together? Make your own experience ...
Number of minutes and sound individually adjustable!
a) Imagine a dream come true full of enthusiasm (!) But stay open: "This or something better ..."
b) Practice a different, imagined behavior / feeling every day: composure, trust, love, self-esteem, self-confidence, health, serenity, joy, enthusiasm or whatever you want or need ...
c) Extend the time between thoughts (Just feel what is in the time between ...)
Examples of breat training (1 minute or longer each time. Please always stay in the comfort zone.):
a) When you inhale, imagine that your stomach, sides and also a little bit of your back widen like a balloon when you inhale.
And enjoy relaxing while exhaling.
b) Just go through all breathing exercises on the breathing side to get to know them. Then choose your favorite exercises.
c) Connected breath: on for 2 seconds, off for 2 seconds ... (without pauses).