Full yogic breathing

Full yogic breathing uses the full capacity of the lungs. Use this technique for calming, slowing down before bed, or just for a short break.

✏️ Technique. We breathe through the nose and keep mouth closed. Inhale and exhale as long as possible. And here in classes, I'm often asked: "So, how long?"😁

20 seconds, friends, for 20 - inhale, for another 20 - exhale👍

🧘‍♂️ Inhalation

1️⃣ Relax the abdominal muscles. Allow your belly to round.

* The pressure in the abdominal cavity decreases, and a diaphragm gets a room to descend and makes a room for the expansion of the lungs.

2️⃣ Push the lower ribs apart, allow the ribcage to expand.

* Keep shoulders at the same place. Lungs are filled with air as much as possible.

3️⃣ Raise the collarbones slightly⬆️

* The upper parts of the lungs are placed there. And now, the lungs are really filled with air as much as possible 😉

🧘‍♂️ Exhalation

1️⃣ Lower the collarbones ⬇️

* Air goes off the upper parts of the lungs.

2️⃣ Allow lower ribs to return closer.

* Air goes off the lungs.

3️⃣ Make stomach more flat.

* A diaphragm goes up under the lungs and doesn't need space in the abdominal cavity anymore. The muscles of the abdomen slightly contract.

🤔 If you suddenly suspect that you can't exhale absolutely all the air, do not hesitate. You're right. Physiologically, it is established for cases of loss of consciousness. A person still has a reserve of air in the lungs for at least a short time.

Observe an effect after 15 minutes of such breathing👌

Kateryna Aleshchenko