To train the respiratory rhythm is trained by breathing in through the nose into the abdomen and exhaling about twice as long. Exhaling brings the real relaxation. Do not hold your breath after inhaling, but exhale. Only then take a short respite until the body demands air again. Now take a deep breath automatically.
Effect of inhaling and exhaling
Watch your breathing. Like most humans, you will probably sink a little while exhaling, but this will inhibit the flow of energy. On the contrary, exhaling should set you up. Inhaling helps to assemble. Because when inhaling, you receive something: you allow something. The exhale is active: you are doing something.
Try the breath breathing. This will give you a deep and quiet breathing rhythm. Puff slowly into the palm of your hand as if you wanted to moisten it. Now inhale again through the nose. Repeat this exercise until your hand has become quite warm.
Simple breathing exercise
You breathe slowly through your nose. Breathe through your nose just as slowly. Slowly think of a two-syllable word like "rest". Repeat this exercise and pay attention to where your breath flows, whether in the abdomen or higher in the chest. Respiratory therapists recommend abdominal breathing:
- When breathing in, the diaphragm should contract and move downwards. The abdominal wall should bulge forward. This creates a pull in the chest. As a result, the lungs unfold, you breathe in. In chest breathing, the ribs are pulled up and away from each other. As a result, the chest area increases and there is again negative pressure, which leads to inhalation.
- Exhaling relaxes the diaphragm. This blows used air out of the lungs. A contraction of the ribs supports this process. But whether due to lack of exercise or wrong posture - many people breathe too much in the chest. Breast breathing widens the ribcage, but the diaphragm hardly moves.