Exhale Active

Active exhalation: why is it needed and how to do it correctly

Active exhalation is a forceful exhalation, which is carried out due to the contraction of the internal intercostal muscles and abdominal muscles, and with forced exhalation, the muscles of the shoulder girdle. It plays an important role in respiratory function and can be useful in many situations, such as during sports, during childbirth, and in the treatment of various lung diseases.

How to properly perform active exhalation? There are several ways:

1. Take a deep breath in through your nose, then exhale slowly through your mouth, while contracting your abdominal and intercostal muscles. Exhalation should be slow and even, without sudden movements.

2. Get on your knees, lower your hands to the floor, take a deep breath through your nose and begin to exhale slowly through your mouth, contracting your abdominal and intercostal muscles. Make sure that the exhalation occurs smoothly and without sudden movements.

3. Lie on your back, bend your knees, lower your arms along your body. Take a deep breath in through your nose and begin to exhale slowly through your mouth, contracting your abdominal and intercostal muscles. Make sure that the exhalation occurs smoothly and without sudden movements.

Active exhalation can help improve blood circulation, increase lung capacity, improve gas exchange in the body, and reduce stress and anxiety. It may be especially helpful for athletes who need to maintain good lung and cardiovascular fitness, and for pregnant women who may have difficulty breathing during labor.

However, you should not overuse active exhalation and do it too often or too forcefully, especially if you have any problems with the lungs or heart. It is also important to take into account the individual characteristics of the body and consult a doctor if you have any diseases or health problems.

Conclusion: Active exhalation is a beneficial way to improve lung and cardiovascular function and reduce stress and anxiety. It can be performed in various ways, but it is important not to abuse it and take into account the individual characteristics of the body.

Exhalation is an intensified inhalation, carried out due to the strong expulsion of air from the lungs as a result of contractions of the internal intercostal muscles and abdominal muscles. Very often, this breathing technique helps to significantly save time when performing physical exercises and when doing any activity. The use of active exhalation is effective for losing weight and burning fat deposits. With regular use of this technique, the muscles of the abdomen, sides, legs and arms are immediately brought into shape. Active exhalation will strengthen the muscles of your body and make your voice more sonorous (this applies to singers, speakers, lecturers). The principle underlying active exhalation was used in martial arts in ancient times, as now. If you need to go to bed after this, place two pillows under your head and cover yourself, remaining in the “fetal” position. It is also important to properly remove air from the respiratory tract. If you breathe while actively exhaling at an angle with your body tilted towards inhalation, then you need to remember that your head is also filled with air. In order to push it out, you need to push it in again. To do this, you need to take another breath “with your head”, turning your back to your raised hand. This technique adds a lot of volume while actively exhaling.