Autogenic training – breathing exercises
Autogenic training – abdominal (diaphragmatic) breathing is performed standing, sitting or lying down. Concentrate on the navel. Retracting the abdominal wall, breathe out. Then slowly inhale. When you inhale, the abdominal wall protrudes, the lower part of the lungs is filled with air. The chest should remain still, moving only the belly. Put your hand on your stomach, make it easier to control its movement.
Autogenic training – medium breathing – performed standing, sitting or lying down. Focus on the area of the ribs. After exhaling slowly breathe in, the
ribs on both sides should be stretched. Exhale, the ribs should be compressed. When we inhale we are filled with air middle part of the lungs. Shoulders and abdomen remain stationary.
Autogenic training – upper respiration is performed standing, sitting or lying down. Focus on the apex of the lungs. After exhaling, inhale while slowly raising the clavicle and shoulders. Exhaled, shoulders and collarbone are omitted. The front part of the chest and abdomen remain stationary.
The auto – complete breathing —performed standing, sitting or lying down. After a full exhalation inhaled slowly, counting 8 beats pulse, alternating and combining all of the above types of breathing in one continuous motion. First bulging belly, then ribs expand and rise of the clavicle and shoulders. The wall of the abdomen at this point is lifted. Exhale carried out in the same sequence as the breath: incoming wall of the abdomen, then squeeze the edges and drop the collarbone and shoulders. Between the exhale and the inhale, you can hold your breath until the natural desire to breathe. Breathe through the nose.
The purpose of breathing exercises is the training of concentration. The use of only one complete breathing can greatly reduce emotional tension, calm the nervous system, to give a sense of calm and confidence. This exercise should be 5-6 times with maximum concentration. Auto-training classes should start after this breathing exercise. If you have mastered a full breath, no need to use a composite part (ventral, middle, upper). If, due to any reasons, to develop a complete breath does not work, you can use abdominal breathing. It its effect is nearing full breath.
Autogenic training – relieve fatigue and self-doubt
If, in addition to emotional tension, you feel fatigue and a lack of confidence, after a full breath, do the following breathing exercise.
Stand up, feet shoulder width apart, inhale air through the nose, as if full breath and immediately start to exhale, her lips as if going to whistle. Humbly, make a series of short individual exhales, pushing the air. This should be the feeling that for exhalation requires a strong effort of the muscles of the abdomen and thorax. Exercise should be done 3 times, repeating it throughout the day, 5-6 times. It is, to a large extent, reduces fatigue, boosts confidence, helps to get rid of depressed mood. As this exercise activates the body, apply it just before classes auto-training or before sleep is not recommended.
If during exercise appeared dizziness or any discomfort, immediately stop the exercise. When you perform a full breath, to avoid dizziness, observe a pause after exhalation. In duration, it must be equal to the half breath.
When you will learn exercises for proper breathing, you can proceed to the next stage of development of technics of anger management is relaxation .