The 4 types of breathing (and how to learn them in meditation)

The different ways of breathing, explained so that it is easy to do them while meditating.

We all know that breathing is a vital activity for human beings, and not only because it keeps us alive.and not only because it allows us to stay alive. There are other ways in which this daily activity influences us.

Yes, we are aerobic beings and we need to take oxygen from the environment and exchange it for carbon dioxide in our lungs, but there is no single correct way to breathe in and out. There are alternative types of types of respiration.

Main types of breathing

It is possible to make use of different criteria to define types of breathing. For example, we can differentiate by the main component that is captured from the atmosphere, or classify it according to the mechanism used to proceed to gas exchange. But on this occasion I will talk about the different breathing control techniques and their benefits its benefits on our health.

With the current pace of life we are not aware that we do not that we breathe incorrectly.. We tend to breathe in an accelerated and superficial way, without taking full advantage of our lung capacity. Associated with this fact is the appearance of different health problems common in large metropolises, such as stress and anxiety, which in turn make breathing exercise even more difficult.

Correct breathing is key to good health. In the West, breathing exercise has never been given more importance than that of sustaining our existence, but in the East we do find this. Specifically with the discipline of yoga, where they give great importance to the correct conscious breathing to have a good health of our body and mind.

1. Diaphragmatic or abdominal breathing

This type of breathing is based on the movement of the diaphragm. diaphragmthe concave-shaped muscle that separates the thoracic cavity from the abdominal cavity and is responsible for the activity of breathing. When breathing in, the lungs gradually fill with airThe diaphragm, which in turn pushes the organs of the abdominal cavity, giving the sensation that the belly is swelling. For this reason it is also known as abdominal breathing.

When exhaling, the lungs are emptied of air and occupy less space, remaining in a more restricted area. The diaphragm returns to its initial position. In yoga it is known as low breathing.

Tips to practice it

It is recommended that to begin with it is better to do it lying on your back, and as you master the technique go to other postures, such as sitting or standing. You have to be comfortable, with your hands on your abdomen, and perform the breathing exercise with your nose.

• To begin, it is necessary to expel the air out of the lungs thoroughlyThis will provoke a deep inspiration due to lack of air.
• Breathe in deeply and slowly, swelling the abdomen relaxed.
• Hold the air for a moment.
• When you feel the need to exhaleexhale, do it long, slow and deep.
• Stay without air in your lungs for a moment, and when you feel the need to breathe in, repeat the steps.

During the exercise it is also advisable to talk (for example using the expression OM), as the sound vibrations help to control the speed and rhythm of inhalations and exhalations, in addition to a relaxing effect on the rib cage.

Health benefits

This type of breathing allows to expand the filling capacity of the lungs.This promotes good oxygenation of the blood. The impulse of the movement produced by the diaphragm, favors the Blood irrigation and stimulates the movement of the heart. The constant activity of the diaphragm performs a good massage to the organs of the abdominal cavity, favoring the intestinal transit.

It also acts on the solar plexusa nervous network located at the beginning of the ventral aorta artery, making a relaxing effect and reducing anxiety and the feeling of "stomach knot".

2. Costal or thoracic breathing

This type of breathing is based on the separation of the ribs for an expansion of the thoracic cavity. This occurs when the middle part of the lung is filled, something that is achieved once the lower part has been filled thanks to diaphragmatic breathing. This kind of breathing is done very often without realizing it. In yoga it is known as middle breathing.

Tips to practice it

The recommended position for this type of breathing is seated, with your back straight but without forcing and place your hands on your ribs.

• Exhale deeply and tense the abdomen tense the abdomenThis will help to empty the lungs.
• Breathe in keeping the tension in the abdomen, allowing the ribs to expand. You will see that it takes longer than diaphragmatic breathing.
• Hold your breath for a few moments, then exhale all the air slowly and continuously. Repeat the process.

Health benefits

Practiced in conjunction with diaphragmatic breathing, it helps to improve lung capacity and provide a relaxing effect. relaxing effect.

3. Clavicular breathing

In this type of breathing we focus on the highest part of the lungwhich is smaller in volume than the previous ones, and therefore captures less air. On inspiration it seems to lift the clavicles, hence the name. In yoga it is the high breathing.

This kind of breathing can be seen in people who are suffering an anxiety attack or nervousness, having a short and fast inspirations and exhalations, as they have a blockage of the diaphragm due to emotional causes. Also also predominates in pregnant womenespecially in the last months, when the baby occupies most of the abdominal cavity and does not allow the diaphragm to work properly.

Tips to practice it

To begin, in a seated position, cross your arms, placing your hands on your ribs.

• Perform a deep exhalation and at the end of this, contract your abdominals and press with your hands on your ribs.
• Breathe in trying to lift the clavicles, but not the shoulders.but not the shoulders. You will see that although the effort is greater than in costal breathing, the air captured is rather scarce.
• Expel the little air that you have been able to take in.

Health benefits

This breathing alone has no benefit and is rather poor in ventilation. But it becomes important in the last control technique that I will now discuss.

4. Full breathing

This type of breathing, also known as yogic breathingis the purpose of the mastery of the three techniques mentioned above, and is the unification of all of them, in search of a conscious control of the breath.

Tips to practice it

This exercise can be done either lying down or sitting, although if you are a beginner it is always better to do it lying down. The activity should be done in a relaxed way, breathing through the nose, and it may help to pronounce the expression OM out loud.

• Empty the lungs with a deep exhalation.
• Slow inspiration begins by lowering the diaphragm (diaphragmatic breathing).
• Continue breathing in air by dilating the ribs (rib breathing).
• Continue breathing in while raising the clavicles (clavicular breathing).
• Hold your breath for a few moments.
• Begin the relaxed exhalation in reverse order of inspirationthat is to say, making the air come out first from the upper part of the lungs, followed by the middle and finally from the lower part of the lungs.
• Hold for a few seconds without air in the lungsand start the cycle again.

As you have seen, this type of breathing is carried out in three phases to inhale and three phases to exhale.This is the combination of the other breathing techniques. Yoga experts recommend that you double the time you carry out the exhalation compared to the inspiration.

Health benefits

Being the sum of the other types of breathing, the benefits mentioned above are maintained, i.e., increased lung capacity, better oxygenation of the blood, stimulates blood circulation and tones the heart.

It also presents other benefits such as training in self-control, and provides serenity and concentration..