We breathe from the moment we are born until we die. But as a rule, we don't pay attention to our breathing until something happens to it, or until we start meditating. We breathe completely differently when we're scared, angry, or relaxed. The nature of breathing affects our psychophysical state, and our psychophysical state affects the nature of breathing. For some animals, holding their breath is an instinctive defensive reaction in a situation of imminent danger that causes fear. In the same way, depressed, labored breathing automatically causes feelings of anxiety and fear. If the animal is about to attack (anger) and run away (fear), it breathes quickly and deeply - this is necessary to saturate the muscles and brain with oxygen. Calm and deep breathing activates the parasympathetic nervous system, responsible for relaxation, rest and recuperation. Using this principle and consciously changing the nature of our breathing, we can influence our physical and psychological state. How are you breathing right now? How often do you pay attention to the nature of your breathing? Most people live in a state of chronic stress and disturbed mental balance, which is accepted as the norm. Accordingly, modern man is a “out of breath man.” He breathes shallowly and frequently. Chronic muscle blocks in the shoulders, chest and abdomen also contribute to impaired breathing. From temporary and natural components of the body's reactions to stressful situations, they have become a habit. Pay attention to your shoulders, chest and stomach. Are they tense or relaxed? If you are tense, relax them. How did the breathing pattern change after this? So, breathing is one of the most important processes in the body, which has a huge impact on the state of the body and psyche. It would seem that such a simple phenomenon as breathing problems can be the cause of a large number of physical diseases and psychological problems. Chronic difficulty breathing leads to a disruption in the normal functioning of the brain and parasympathetic nervous system, increasing the level of tension, irritability and fatigue. You can regain natural and free breathing using the following exercise: EXERCISE TO RESTORE NATURAL BREATHING STEP 1. Removing clamps from the diaphragm ESSENCE: Deep backbend1 . Stand with your legs apart at a distance of 35-40 cm from each other, bend them slightly at the knees, toes pointing inward; fists rest on the back, just below the lower back; arms form an arch backwards.2. Bend your lower back, with your head slowly thrown back and your pelvis protruding forward.3. For 10-15 seconds, concentrate on feeling the stretch on the front and back of your body. There is no need to specifically hold your breath while performing the backbend.4. Return to the starting position. When performed correctly, immediately after the extension, a deep spontaneous breath occurs. Pay attention to the sensations in your chest and your breathing pattern. Remember these feelings. STEP 2. Let your brain and body remember how to breathe deeply. ESSENCE: Breathe using the full capacity of your lungs1. While lying on your back, sitting on a chair or in a chair, relax your stomach, chest and shoulders. 2. Take as deep a breath as possible involving the abdomen, chest and shoulders. At the same time, the right arm and stomach rise up, then the chest and left arm, and then the shoulders.3. Now take an equally deep breath. At the same time, the shoulders, left arm and chest are lowered, the right arm and stomach are lowered. “Exhale” the remaining air by performing 3-4 additional exhalations without inhaling.4. Then pause for 3-5 seconds and repeat the sequence. The sequence of inhalations and exhalations is repeated 3 times or more (focus on your sensations). 5. Notice the sensation of breathing. How has your breathing pattern and your well-being changed? Remember these feelings. Rest 2 minutes. STEP 3. Mastering diaphragmatic (abdominal) breathing. ESSENCE: breathing with a relaxed stomach1. IN. 105-107