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Exercise 1. Diaphragmatic breathing exercise to check your ability to move the diaphragm
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? Warning. It is vital for your health, abdominal breathing, good blood oxygenation, and respiratory and GI health to have a straight spine 24/7. Correct posture encourages abdominal breathing, while slouching prevents belly breathing.
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have doubts about your ability to keep your chest relaxed during breathing exercises, apply this ultimate solution.
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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, diaphragmatic breathing is very rare these days.
As we see from this Table, 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.
Link to this video: Why Modern People Do Not Have Diaphragmatic Breathing Relevant web pages Diaphragm function (What are the main jobs of the diaphragm in the human body) Why most modern people do not have diaphragmatic breathing (This article explains causes of chest breathing in modern people) Why breathing should be mainly diaphragmatic at rest (There are 2 fundamental physiological reasons why chest breathing produces devastating health effects) Why normal breathing is shallow (or light and easy: slow and small in tidal volume).
Reference pages: Breathing norms and medical facts: - Breathing norms: Parameters, graph, and description of the normal breathing pattern - 6 breathing myths: Myths and superstitions about breathing and body oxygenation (prevalence: over 90%) - Hyperventilation: Definitions of hyperventilation: their advantages and weak points - Hyperventilation syndrome: Western scientific evidence about prevalence of chronic hyperventilation in patients with chronic conditions (37 medical studies) - Normal minute ventilation: Small and slow breathing at rest is enjoyed by healthy
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subjects (14 studies) - Hyperventilation prevalence: Present in over 90% of normal people (24 medical studies) - HV and hypoxia: How and why deep breathing reduces oxygenation of cells and tissues of all vital organs - Body-oxygen test (CP test) : How to measure your own breathing and body oxygenation (two in one) using a simple DIY test - Body oxygen in healthy: Results for the body-oxygen test for healthy people (27 medical studies) - Body oxygen in sick : Results for the body-oxygen test for sick people (14 medical studies) - Buteyko Table of Health Zones: Clinical description and ranges for breathing zones: from the critically ill (severely sick) up to super healthy people with maximum possible body oxygenation - Morning hyperventilation: Why people feel worse and critically ill people are most likely to die during early morning hours References: pages about CO2 effect: - Vasodilation: CO2 expands arteries and arterioles facilitating perfusion (or blood supply) to all vital organs - The Bohr effect: How and why oxygen is released by red blood cells in tissues - Cell oxygen levels: How alveolar CO2 influences oxygen transport - Oxygen transport: O2 transport is controlled by vasoconstriction-vasodilation and the Bohr effects, both of which rely on CO2 - Free radical generation: Reactive oxygen species are produced within cells due to anaerobic cell respiration caused by cell hypoxia - Inflammatory response: Chronic inflammation in fueled by the hypoxia-inducible factor 1, while normal breathing reduces and eliminates inflammation - Nerve stabilization: People remain calm due to calmative or sedative effects of carbon dioxide in neurons or nerve cells - Muscle relaxation: Relaxation of muscle cells is normal at high CO2, while hypocapnia causes muscular tension, poor posture and, sometimes, aggression and violence - Bronchodilation: Dilation of airways (bronchi and bronchioles) is caused by carbon dioxide, and their constriction by hypocapnia (low CO2) - Blood pH: Regulation of blood pH due to breathing and regulation of other bodily fluids - CO2: lung damage: Elevated carbon dioxide prevents lung injury and promotes healing of lung tissues - CO2: Topical carbon dioxide can heal skin and tissues - Synthesis of glutamine in the brain, CO2 fixation, and other chemical reactions - Deep breathing myth: Ignorant and naive people promote the idea that deep breathing and breathing more air at rest is beneficial for health - Breathing control: How is our breathing regulated? Why hypocapnia makes breathing uneven, irregular and erratic.
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Comments
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CP 60
Artour I just did the CP test twice. One was 17 and the other 20 sec. Over the last two years I have had high aldosterone (900-1100) /low renin (2-3), some food allergies and reactive hypoglycemia. I am 48. My wife noticed that during night my breathing is fast and shallow. I get frequent episodes of
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stiff neck, dizziness, weakness, blurred vision, nose discharge, increased hart beats in particular in mornings. I just discovered you website and have watched all youtube clips. It sounds very interesting. What is your recommendation re my breathing improvement program?
(Mar 8, 2013) ck said: 1
Yesterday in the evening I tried reducing breath while sitting, and after about 3 minutes of forcing myself to take reduced breaths I got a weird feeling in diaphragm.. apart from its normal moves to take breaths it started kinda pulsing.. it was so unusual, I got also movements in my intestines, as a result I got a panic attack. But after some time I realized that probably my diaphragm started working by itself, because earlier I had to force the diaphragm breathing. But still when I sit I feel like my heart was beating in my stomach, it's so strange.
(Jan 26, 2013) Artour (mod) said: 1
Get magnesium for 3 days to see the effects, practice the exercise with books. Then think about either Frolov or DIY device.
(Jan 25, 2013) Nick said:
I'm trying to breathe through the diaphragm, but years of chest breathing and panic attacks have developed chest breathing. My diaphragm feels like its shrunk and weak and I don't know how to strengthen it.
(Jan 19, 2013) Artour (mod) said:
I Have shorness of breath when I play sports.I take a big breath in and it hurt in my diaphragm and I can't get my breath you have any idiea what it could be
(Jan 1, 2013) Artour (mod) said: 1
My approach is based on focusing on the CP progress is the key goal. I do not make any divisions between abdominal and diaphragmatic breathing because there is no 100% one or the other. It is nearly always a mixture of both. Whatever your current ratio, I teach to get high CP so as to get busy with real health problems instead of focusing on these (useless) details.
(Dec 31, 2012) Fred said:
In Yoga diaphragmatic breathing, there is no motion in the lower abdomen (under the navel) and in the upper chest. The abdominal wall is always under control and firm. This ensures maximal intraabdominal pressure with all the benefits (vital processes are stimulated, etc.). So there is a big difference between diaphragmatic breathing and abdominal breathing (where the entire belly is allowed to move freely without control). Now, I understand that with high CP, diaphragmatic breathing is automatic, but why not train directly the correct way to breathe (i.e. diaphragmatic breathing) directly to all students ? For instance, why not use diaphragmatic breathing during a Frolov session (rather than abdominal 'belly' breathing) ? Thank you for your answer !
(Dec 2, 2012) Artour (mod) said:
I think that generally this is not as important as to get diaphragmatic or abdominal breathing (not chest) and work on higher CP expecting that the body will adjust itself. As for breathing exercises, you may keep abdominal muscles relaxed too.
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