During the day we breathe between 17, 000 and 20, 000 times, 365 days a year. That's between 6 and 7 million breaths a year - for a lifetime. Our life starts with a strong breath and ends with the last breath. Our breathing is probably the most faithful companion in our lives and the bridge between physical and mental processes - but how many breaths are you really aware of? I have to admit: they are the least.
Breathing is probably the most fundamental process in our body. It usually takes place unconsciously and completely automated. However, we have the ability to influence our breathing to make the most of the benefits of conscious breathing.
Unfortunately, over time, we develop more and more postural patterns (movement restrictions of the thoracic spine, shortening in the abdominal frontal fascial chain) that restrict our breathing. Stress and tension also play their part in making our breathing flatter.
What exactly happens during inhalation and inhalation
Inhalation: The diaphragm becomes tense and lowers. The outer intercostal muscles are activated. This raises the chest up and gets far. The sternum lifts and the abdominal muscles bulge outward. This gives the lungs more room to stretch.
Exhale: The diaphragm relaxes and bulges up into the chest cavity. The outer intercostal muscles relax, thereby lowering the ribcage. The abdominal muscles pull back in and the lungs contract again.
Also exciting: Animal Athletics - back to powerful movement resources!
Extension of the movement amplitude
Through the above described physical effects of breathing we can through our breathing:
Extension, straighten up = inhale
Flexion, contracting = exhaling
Deepen stretching = exhale
Move length in one direction = inhale
Opening rotations = inhaling
Closing rotations = exhale
Also read: Fascia Yoga - gently relax the connective tissue with simple exercises
Sun salutation as an example (see video)
The sun salutation is probably the best known sequence of exercises in yoga. Every movement is carried out in connection with the respiration, so there is a constant change between expansion (becoming large and wide) and contraction (becoming small, lowering).
Author: Katharina Brinkmann
Book tip from the training world editorial office:
Yoga fascia training
Yoga fascia training
Our connective tissue, also called fascia, is a fine network that surrounds our muscles and organs and stabilizes our body. Who wants to go through life fit, mobile and painless, should do something for his fascia, because this matting and sticking with age with unilateral load. This makes us immobile and stiff. Yoga is ideal fascia training. Compared to gentle, but also active yoga styles, the yoga fascia training positions are held longer to release blockages in the energy pathways and to stretch the muscles and the deeper connective tissue. This book is a dynamic and invigorating approach compared to the rather gentle Yin Yoga. The exercises listed here serve to strengthen and stabilize the middle of the body, a central element in yoga. So the posture is improved overall and back pain can not arise in the first place. With its extensive catalog of exercises and a sun salutation that is optimally adapted to the fascia, the fascia greeting, this book is the ideal companion to train the connective tissue with yoga exercises and to remain flexible, mobile and injury-free for a lifetime.
Here you can order the book here directly in the shop or via Amazon .