Practice is not an effort to improve oneself, but rather a belief in the realization of one's potential.
M. Feldenkrais
Все мы знаем, что дыхание очень важная часть жизни. Мы делаем первый вдох когда рождаемся. И делаем последний выдох когда умираем. Дыхание может оставаться Unconscious throughout our lives, breathing can also become an essential part of our development and self-awareness. Studying breath becomes particularly important when we practice yoga, qigong, singing, or mindful movement. The way we breathe is directly linked to our state of mind. You might be familiar with meditation techniques focused solely on observing the breath, noting how the air enters and exits through your nostrils.
In somatic lessons, we explore not just how air flows in and out of the nostrils but how breathing affects the whole body. Experience and scientific research on meditation show that focusing on breath calms the mind. Somatic practice offers an opportunity to reach a point of inner calm, connecting with your immediate experience of the "here and now." I encourage you to frequently pay attention to your breath in daily life. I would be very interested to hear what you discover when you regularly notice your breathing in different situations.
Types of Breathing
People often ask how to breathe "correctly." There are myths suggesting you should breathe with your abdomen or, alternatively, with your chest. Slowly or quickly. In reality, there is no right or wrong way to breathe. Different types of breathing are needed for different situations. It all depends on your activity and environment. We breathe in various ways depending on what we're doing. Simply paying attention to your breath during any physical practice or daily activity, without trying to change it, will already give you valuable insights.
That said, you can train your breath and significantly influence this process. For example, you can increase lung capacity or reduce the frequency of inhalations and exhalations.
The Essence of the Method
In somatic practices, we work with the diaphragm and other muscles involved in breathing, learning to become aware of the process. This allows us to switch from the peripheral nervous system to the voluntary (somatic) nervous system. Through this, we naturally learn to regulate our breath and internal state. Somatic education helps us discover new ways of moving gently and naturally. The more ease you find in any activity, the more you can learn. Without learning, we fall back into habitual patterns, accumulating tension, leaving us feeling uncomfortable. The key to releasing tension is simple, gentle, and comfortable movements. This is the essence of the Hanna and Feldenkrais methods.
Anatomy of Breathing
Let’s take a look at the thoracic cavity. The lungs and diaphragm are the main components of breathing. The heart rests atop the diaphragm. The diaphragm separates the thoracic cavity from the abdominal cavity. The liver is beneath the diaphragm on the right, while the stomach and gallbladder are on the left. These internal organs are functionally linked to the diaphragm. When air enters the nostrils and reaches the lungs, the diaphragm contracts and moves downward, creating a vacuum that allows the lungs to expand. The rib cage expands in all directions – sideways, forward, backward, down, and up.
The Diaphragm
The diaphragm attaches to the lower ribs and the lumbar spine via tendinous structures. Several muscles are closely associated with the diaphragm, including the psoas major, psoas minor, and quadratus lumborum. These muscles share attachment points and are connected through fascia. When working on diaphragm relaxation, consider these muscles as well.
Breathing Process
Inhalation: The intercostal muscles expand, spreading the ribs. The sternum moves forward and up. The diaphragm contracts downward, creating a vacuum that draws air into the lungs.
Exhalation: The intercostal muscles relax, the sternum lowers, and the diaphragm returns to its dome shape. The lungs pull away from the chest walls.
Phases of Breathing
There are three phases of breathing:
Diaphragmatic Breathing: The diaphragm contracts and moves downward, allowing the lower lungs to fill with air.
Thoracic Breathing: The rib cage expands sideways, filling the middle lung regions.
Clavicular Breathing: The upper chest lifts, allowing air into the upper lungs.
Neurophysiology of Breathing
Breathing is governed by both the autonomic and voluntary nervous systems. Shifting from automatic to conscious breathing engages the peripheral nervous system, enhancing balance between the sympathetic (activating) and parasympathetic (relaxing) systems. This balance supports homeostasis, the body’s ability to self-correct and heal.
The Key to Balance
The ability to switch between sympathetic and parasympathetic states is essential. Practices like somatics help you develop this flexibility, bringing a sense of ease, calm, and well-being.
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