Breathing through the spinal column. Resting position and spinal breathing. My spinal canal discovery was accidental and unexpected

First of all, you need to sit comfortably so that your back rests on something and close your eyes. No special poses are required. The main thing is that you are comfortable and in a relatively upright position. You can sit on a chair or on a bed.

Now begin to monitor your breathing - just notice your inhalations and exhalations. Spinal breathing is performed through the nose, with the mouth closed. First, you need to gradually slow down your breathing, very carefully, without committing any violence on yourself, so as not to feel discomfort. We simply move to the slowest breathing rhythm that is most comfortable for us. And we begin to breathe deeper, inhaling and exhaling more air than usual. We breathe deeper and slower, but so that there are no unpleasant sensations.

Secondly, you should imagine a thin channel, like a narrow tube the width of a thread, running from the perineum to the point between the eyebrows. The perineum is the area between the genitals and the anus, we call it the root. The point between the eyebrows is also called the third eye. Let's call the thin canal that runs from the root to the eyebrows the spinal canal. Between the root and the eyebrows, the spinal canal ascends the spine, reaches the center of the head and turns towards the eyebrows.

During spinal breathing, we constantly monitor the spinal canal. Inhaling, we mentally climb up it from the root to the eyebrows, exhaling - we descend from the eyebrows to the root. And we repeat this process again and again.

First, we visualize the spinal canal and “walk” through it, continuing to breathe slowly and deeply. During the training, the sensation of the spinal canal will be added to the visualization. In the meantime, let's visualize, and this will become a means of awakening and activating the main highway of our nervous system.

If, during deep and slow breathing, accompanied by a “journey” up and down the spinal canal, we begin to be distracted by some internal or external sensations or other stimuli, we can easily return our focus back, again concentrating on slow inhalations and exhalations . It's not unusual for us to get sidetracked by extraneous thoughts or feelings. The main thing is to focus again on the process of spinal breathing.

If you have any difficulty visualizing and tracing the spinal canal as a thin thread or tube, you can visualize the spinal column in a more familiar way. Over time we will gain greater clarity. There is no need to strain and force yourself to see what “should be.” It is important that at the end of the inhalation, attention is focused on the center between the eyebrows, and at the end of the exhalation, on the root. The most important thing is not to feel tension while moving up and down. A little practice and everything will fall into place.

Tracking the spinal canal while breathing deeply and slowly is what spinal breathing technique is all about. And even when distracted, we can easily return our attention to inhalation and exhalation. This is also part of the practice. No stress or rush.

© Yogani, "Pranayama Spinal Breathing"

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In the very first moments of his life, a newly born child must take his first breath in his life in order to straighten his lungs and only then breathe on his own.

If he does not do this, he will inevitably die, never taking a breath in his life.

Breathing is necessary to provide the body with oxygen, which is used in the oxidative processes of energy production by every cell of our body and the release of carbon dioxide formed as a result of these processes.

The effectiveness of pulmonary ventilation depends on the condition of the respiratory muscles, the mobility of the spine, ribs and their coordinated work. At the same time, improper breathing can have an adverse effect on the musculoskeletal system, leading to loss of symmetry of the respiratory movements of the chest.

Conditions are created for blocking the thoracic spine, which also takes part in respiratory movements. Ultimately, this negatively affects the entire spine.

In addition, due to poor ventilation of the lungs, some muscles involved in the movements of the torso, neck and arms are included in helping the main ones to maintain the required level of ventilation of the lungs. Doing unusual, much larger work, they become overloaded.

This has an adverse effect on the condition of the cervical spine and contributes to the appearance of spasms and painful muscle tightness in the auxiliary respiratory muscles, as well as headaches, pain in the neck and spine, dizziness and much more that accompanies spinal osteochondrosis.

Only through proper breathing is it possible to coordinate tension of the diaphragm and muscles abdominals and respiratory muscles chest, which is necessary when performing great efforts and strains while holding your breath, for example when lifting heavy objects. This creates good support for the spine in the front.

This is why proper breathing is so important for spinal health. We suggest checking whether you know how to breathe correctly.

Test: Are you breathing correctly?

Stand in front of a mirror and watch the breathing movement of your chest and abdomen.

Breathing is calm.

Pay attention to the consistency of movements and the symmetry of the rise of the left and right half of the chest.

Note for yourself whether auxiliary respiratory muscles take part in ventilation of the lungs: trapezius, pectoralis minor and major, scalene, sternocleidomastoid muscles.

With proper breathing, both halves of the chest move symmetrically, and the chest itself and the stomach move synchronously.
As you inhale, the chest expands and rises.

The diaphragm, like a pump, lowers, and the stomach inflates like a ball. 70-80% of the load during proper breathing falls on the diaphragm.

When you exhale, everything happens the other way around: the chest narrows and falls, the dome of the diaphragm rises, and the stomach deflates.

If the amplitude of movements of the abdomen and diaphragm is large, and the chest is small, then this type correct breathing called diaphragmatic breathing, in which respiratory movements are carried out mainly due to the work of the diaphragm.

If the amplitude of movements of the chest is commensurate with the amplitude of movements of the abdomen and diaphragm, then this type of correct breathing is called mixed.

In the case when breathing movements are carried out predominantly by one chest (breathing is called thoracic breathing), this is incorrect, since the strongest respiratory muscle - the diaphragm - is not used adequately to maintain the required level of ventilation.

Moreover, good rhythmic work The diaphragm not only provides effective ventilation, but also facilitates the outflow of blood through the superior and inferior vena cava and lymphatic duct by changing the pressure in the chest cavity, thereby helping the heart, and also has a massaging effect on the internal organs.

If you have determined the correct type of breathing for yourself, then feel free to move on to the section “Development of strength and endurance.”

How to learn to breathe correctly

To learn how to synchronize the work of the diaphragm and the movements of the chest, perform next exercise.

Lie on your back with your knees and hips slightly bent to relax your abdominal muscles. Right hand control the movements of the abdomen, and with the left control the movements of the chest.

The purpose of the exercise is to coordinate the movements of the abdomen and chest.

When you inhale, your stomach inflates like a ball, and your chest expands and rises. As you exhale, the abdomen deflates and retracts, and the chest descends and narrows (Fig. 85).

Rice. 85. Learning to breathe correctly

Learn first diaphragmatic breathing, that is, breathing with the stomach, and then mixed.

During training, breathing is done through the mouth. To establish coordinated breathing, use a count of four: while inhaling, count to four, then exhale and pause, counting to four in each phase.

During the day, you should control the correct mixed breathing until it becomes habitual for you.

Remember!

Breathing not only provides us with oxygen, but also has a diverse effect on all organs and systems thanks to:
- mechanism of regulation of biologically active substances in the lungs;
- the pump mechanism, which ensures outflow through the vena cava and lymphatic duct;
- massaging effect of the diaphragm on internal organs.

Ventilation of the lungs is provided by the musculoskeletal system. That is why disturbances in it often have a noticeable adverse effect on ventilation. Ventilation disorders, in turn, affect the state of the musculoskeletal system, including the spine.

With proper breathing, 70-80% of the load falls on the diaphragm.

As you inhale, the chest symmetrically expands and rises, and the abdomen inflates; when you exhale, the chest symmetrically falls and the abdomen deflates. The basis of proper breathing is the coordination of the movements of the diaphragm and chest.

Ecology of life. Health: Spinal Column Breathing is an excellent exercise that can be performed both sitting and standing. It is aimed at relaxing the spine and back muscles and activating the Sacral and Cranial Pumps, the thyroid gland and adrenal glands. The spine is the main viaduct of the Control Channel. The more relaxed the spine is, the easier and freer the Energy flows through it. This is quite an energetic exercise.

Spinal Column Breathing is a great exercise that can be done either sitting or standing. It is aimed at relaxing the spine and back muscles and activating the Sacral and Cranial Pumps, the thyroid gland and adrenal glands.

The spine is the main viaduct of the Control Channel. The more relaxed the spine is, the easier and freer the Energy flows through it. This is quite an energetic exercise.

1. Exhale and relax.

2. Inhale and arch the lower part of the sacrum back, away from the perineum. At the same time, tilt your head back towards your shoulders so that you are looking up. This forms an arch in the mid-back.

3. Push your stomach and chest forward to expand your chest and activate your thyroid and adrenal glands.

4. Clench both hands into fists, raise your fists to shoulder level, while bending your elbows. Stretch your elbows and shoulders back as if you were trying to squeeze your shoulder blades together.

5. Push your neck into your shoulders to activate the Skull Pump and grit your teeth.

6. Exhale and bend the lower part of the sacrum and head forward, while rounding your back.

7. Bring your elbows, forearms and fists forward and bring them together in front of your chest. Try to squeeze your chest and then tuck your chin in top part breasts Don't tense your muscles, just relax.

8. Do at least 9 repetitions per session. If you do this exercise standing, then place your feet shoulder-width apart, with your feet turned forward. published

Yudlav Eric, "100 days for health and longevity"

Start preventing the most “popular” diseases by eliminating their root cause: the state of the body depends on breathing, and the state of breathing depends on... posture.

Modern man knows that the normal functioning of almost all organs and systems depends on how correctly we breathe: digestive, nervous, cardiovascular, even the freshness of facial skin. Therefore, the advice is to take preventive breathing exercises won't surprise anyone. But if we say that a vertebrologist (a chiropractor specializing in the spine) will teach you how to breathe correctly, many will most likely be surprised. Nevertheless, 90% of people breathe incorrectly, unphysiologically for the body, precisely because of problems with the spine, in particular, poor posture . With all the ensuing consequences.

Respiratory wave: spine – muscles – lungs

The muscles involved in the act of breathing are connected to all parts of the spine, so the condition of the spine directly affects breathing. Poor posture is an external manifestation of muscle imbalance. The muscles that should serve the respiratory act are weakened, and their function is forced to be taken over by other muscles that are not intended for this and are not capable of performing correct respiratory movements. When examining the spine, the vertebrologist tests the “respiratory wave”, observing how evenly and consistently the segments of the spine are included in the act of breathing. For example, in almost all patients with musculoskeletal problems, this wave is intermittent and disrupted.

Test in front of a mirror

Take a deep breath in the mirror. Your shoulders will probably rise up and move forward, and the muscles on the front and sides of your neck will tighten. A with proper breathing:

• the sternum moves forward and upward;
• the chest expands in the lower sections;
• The thoracic spine straightens;
• shoulders move apart;
• the shoulder blades retract and fall down;
• the diaphragm descends - the anterior abdominal wall protrudes slightly forward.

All this allows you to increase the volume of your lungs when you inhale. And you “lock” your chest! To inhale normally, you need to let air into the upper parts of your lungs, and you have to lift your shoulders. And in order to fill the lower sections, lower the diaphragm more than required, shifting the internal organs down and pressing on them, including the perineum (which is especially unfavorable for women).

Types of breathing

Breast/female (Wrong)

• abdominal muscles are tense;
• diaphragm movements are limited;
• we breathe mainly through the muscles of the chest and neck (hence the “excitement of elastic breasts”, which is very pleasant to the male eye).

Abdominal male (Wrong)

• the chest is fixed;
• movement pectoral muscles limited;
• we breathe mainly through the diaphragm;
• abdominal formation - weakening of the abdominal muscles due to weakness of the lower back muscles.

Mixed (Correct)

• we breathe through the movement of all muscles - the diaphragm, chest and abdomen;
• the respiratory wave passes evenly.

Tuning the flute

“I play the flute, on my own spine,” wrote Mayakovsky. The sounds of a flute are produced by the movement of air through a tube. If its structure is damaged, the melody will sound false. Let's tune the spine flute!

During class, get rid of tight clothing. Put a rug on the floor, tell your family and friends for half an hour - they will understand.

Exercises

Spinal extension while lying on stomach

B Arms along the body, chin slightly pressed to the neck, head resting on the forehead: cervical region the spine is straightened.

• As you inhale, lift your upper body, bring your shoulders back so that your shoulder blades move as much as possible along the spine towards your lower back. Don't throw your head back! Hold the inhalation for 1 second.
• As you exhale, return to initial position. Exhalation delay 1 s.
• It is necessary that the rise/lowering of the body exactly corresponds to the inhalation/hold-exhalation/hold. Do not take in too much air and push it out with all your muscles, as if squeezing it out of your chest.

Lying on your back with your knees bent

• Bend your knees at an angle of 90°, placing a pillow under the back of your head.
• As you inhale, press your shoulder blades and lower back to the floor, tighten the muscles of the perineum, feel how the sternum and anterior abdominal wall rise, and the lower part of the chest expands. Do not press the back of your head and feet into the floor, do not strain your abs!
• Hold your breath while inhaling for 2 seconds, without relaxing the muscles of the perineum, spread your knees without lifting your feet from the floor. The exercises are done in 2 steps: 15 times each exercise, a break of 30 seconds, again 15 times each.

Progress in spinal breathing is associated with the process of cleansing and opening. But this is the goal of any spiritual practice - cleansing, opening the vastness of internal space and radiation coming from there.

First of all, you need to sit comfortably so that your back rests on something and close your eyes. No special poses are required. The main thing is that you are comfortable and in a relatively upright position. You can sit on a chair or on a bed.

Now begin to monitor your breathing - just notice your inhalations and exhalations. Spinal breathing is performed through the nose, with the mouth closed. First, you need to gradually slow down your breathing, very carefully, without committing any violence on yourself, so as not to feel discomfort. We simply move to the slowest breathing rhythm that is most comfortable for us. And we begin to breathe deeper, inhaling and exhaling more air than usual. We breathe deeper and slower, but so that there are no unpleasant sensations.

Secondly, you should imagine a thin channel, like a narrow tube the width of a thread, running from the perineum to the point between the eyebrows. The perineum is the area between the genitals and the anus, we call it the root. The point between the eyebrows is also called the third eye. Let's call the thin canal that runs from the root to the eyebrows the spinal canal. Between the root and the eyebrows, the spinal canal ascends the spine, reaches the center of the head and turns towards the eyebrows.

During spinal breathing, we constantly monitor the spinal canal. Inhaling, we mentally climb up it from the root to the eyebrows, exhaling - we descend from the eyebrows to the root. And we repeat this process again and again.

First, we visualize the spinal canal and “walk” through it, continuing to breathe slowly and deeply. During the training, the sensation of the spinal canal will be added to the visualization. In the meantime, let's visualize, and this will become a means of awakening and activating the main highway of our nervous system.

If, during deep and slow breathing, accompanied by a “journey” up and down the spinal canal, we begin to be distracted by some internal or external sensations or other stimuli, we can easily return our focus back, again concentrating on slow inhalations and exhalations . It's not unusual for us to get sidetracked by extraneous thoughts or feelings. The main thing is to focus again on the process of spinal breathing.

If you have any difficulty visualizing and tracing the spinal canal as a thin thread or tube, you can visualize the spinal column in a more familiar way. Over time we will gain greater clarity. There is no need to strain and force yourself to see what “should be.” It is important that at the end of the inhalation, attention is focused on the center between the eyebrows, and at the end of the exhalation, on the root. The most important thing is not to feel tension while moving up and down. A little practice and everything will fall into place.

Tracking the spinal canal while breathing deeply and slowly is what spinal breathing technique is all about. And even when distracted, we can easily return our attention to inhalation and exhalation. This is also part of the practice. No stress or rush. Very simple, isn't it?

The technique is simple, but over time it leads to deep meditation, gently opening the third eye, opening the inner dimensions of consciousness.

You need to practice 2 times a day - preferably before breakfast and before dinner for 10-15 minutes. But this practice can be applied anywhere, except in cases that require total attention to external events - for example, when driving a car.

Here is a spinal breathing practice for beginners. To get acquainted with a more advanced technique, we recommend that you refer to Yogani’s book “Pranayama Spinal Breathing - A Journey into Inner Space.”