Diaphragmatic visceral gymnastics. Benefits of diaphragmatic breathing. Using diaphragmatic breathing for weight loss

The word visceral comes from the Latin viscera "innards", that is, relating to the internal organs.

The position of our internal organs is almost completely determined by the state of the ligaments on which they are attached to our skeleton. For many reasons, the state of the ligamentous apparatus in a person changes significantly over the years, which leads to a displacement of the internal organs. And the wrong position of the organ is an inevitable violation of its innervation and blood supply, which leads to disturbances in its functioning.

To correct dysfunctions of internal organs, visceral massage is used - this is a specialized technique for influencing internal organs and deep-lying tissues of the body with hands. Technically, this is work with internal organs of a pressure, shear, vibration and massage nature. The founder of the Russian school of visceral massage is Alexander Timofeevich Ogulov - professor, academician and president of the Russian Association of Visceral Therapists.

If a person can perform the necessary actions himself, he can perform visceral self-massage, diaphragmatic-visceral gymnastics, or other exercises that, when performed, have the desired effect on the internal organs of the abdominal cavity. For example, Dynamic self-massage by Dr. Kirillov.

For example, the famous TV presenter Nikolai Nikolaevich Drozdov recommends such exercises.

The headstand is a useful exercise. But you can’t do a real stance without preparation, so I advise you to simplify it. Kneeling and leaning on the floor with your forearms, put the crown of your head on the floor. Thus, the head is lower than the pelvis and the blood rushes to it, that is, we get the effect of an inverted posture. We stand like this for at least 15-20 seconds.

After a little rest, we make a "birch". To do this, lie on your back (see photo). Resting your forearms on the floor and supporting your back with your palms, raise your legs up. Let's stand like this for 15-20 seconds. And then we go into the “plow”: we smoothly bring our legs behind our heads, trying to rest our feet on the floor.

1. Starting position. 2. Pulling up the legs.

3. Birch. 4. Plow.

Nikolay Nikolaevich Drozdov (participates in the program of the first TV channel).

After standing for the required 15-20 seconds, just as smoothly, vertebra by vertebra, we unbend the spine. These exercises are very useful for maintaining good blood circulation in the brain, normalizing blood pressure. After all, our brain, the top of the body, constantly suffers from a lack of blood flow and, accordingly, oxygen. In addition, our upright posture overloads the spine. Therefore, I definitely include walking on all fours in the complex. And I urge everyone: walk on four “legs” more often! At least 5-10 minutes a day, let the spine rest! You can watch the video.

You can also perform dynamic exercises that create pressure on the abdominal wall:

1) emphasis on the belly of the crossbar and swaying on the stomach; 2) swing away from the crossbar; 3) lifting the torso to the feet on an inclined bench and on rings (see video).

These exercises are useful for normalizing the functioning of internal organs, as well as for maintaining good blood circulation in the brain and normalizing blood pressure. And as a nice addition - body shaping, reduction of the abdomen, increased vitality.

Video:

Respiratory gymnastics is a set of techniques based on certain principles of inhalation and exhalation of air. It has been proven that breathing exercises can normalize health, improve blood circulation, strengthen immunity, speed up metabolic processes, and relieve headaches. Most people use only 40% of their lungs during breathing, which sooner or later leads to a serious disruption of gas exchange processes. If you learn to breathe correctly, in this case, this problem can be avoided. It has also been proven that people who regularly engage in breathing exercises are much less exposed to external factors, and also rarely experience stress and overstrain, since proper breathing helps them stabilize their emotional state.

It is worth remembering the effect of improper breathing on appearance. Oxygen deficiency affects the condition of the skin: it loses its elasticity, becomes gradually flabby and loose, acquires a grayish tint. Wrinkles also appear prematurely. To always feel great and look healthy, you should include breathing exercises in your daily routine.

What is Breathing Gymnastics?

The effect of breathing exercises on the body

First of all, you need to understand that during breathing exercises, the human body is saturated with oxygen. It also has a number of other positive effects on the body. Namely, it starts and activates metabolic processes, which ultimately contributes to the burning of fats. Thus, just by controlling your breathing, you can also get rid of body fat. If you breathe correctly using a special technique, you can achieve that the layers of subcutaneous and abdominal fats will begin to break down very actively, which will ultimately contribute to weight loss.

Proper breathing exercises actively engage the diaphragm. If a person inhales and exhales correctly, then he relaxes and contracts the diaphragm. Such movements act as a kind of massage for internal organs that need additional stimulation. This massage leads to the restoration of normal metabolism and the normalization of the internal organs. It has also been proven that breathing exercises have a beneficial effect on the stomach, since the respiratory process can reduce its volume. As a result of breathing exercises, a massage effect is carried out and the walls of the stomach begin to contract to a single portion.

There are many varieties of breathing exercises, the main of which are the following:

• Strelnikova's technique is a special massage through the breathing of all organs, muscles and body systems, which is achieved through inhalation-exhalation, their rhythm, as well as the addition of a set of physical exercises to them
• Bodyflex breathing exercises, developed by the American Greer Childers - its goal is to enrich the blood with oxygen through a full exhalation and a deep breath;
• oriental breathing exercises - they are usually based on the philosophy of the inextricable connection between the spirit and the body, therefore all techniques are based on the flow of energy along the meridians and channels;
• diaphragmatic-visceral gymnastics is a set of exercises created on the basis of the synthesis of osteopathy, yoga and other massage systems. Nevertheless, osteopathy occupies the leading place in it.

Osteopathic breathing exercises

The osteopathic method of breathing exercises is able to effectively and quickly normalize bowel function, get rid of severe bloating, constipation, activate metabolic processes in the body and solve the problem of excess weight. Also, this diaphragmatic-visceral gymnastics successfully restores the normal functioning of the liver, gallbladder, pancreas. Therefore, it can be used to solve the problem of biliary dyskinesia, which often provokes an increase in nervous excitability, anger, irritability, affects meteorological dependence, is considered one of the causes of the syndrome of vegetative-vascular dystonia, temporal headache and dizziness.

As you perform various osteopathic breathing exercises, the functioning of the kidneys and urinary system will begin to improve. Also, the human body in the process of exercise begins to more actively and quickly clear itself of metabolic products and other toxins. As an additional method of therapy, breathing exercises are indicated for diseases of the pelvic organs, gynecological and andrological diseases: prostatitis and prostate adenoma, cystic ovarian disease, uterine fibroids, prolapse of the uterus and vagina, adnexitis, painful menstruation, expansion of hemorrhoidal veins.

Due to the normalization of lymph flow in the organs of the abdominal cavity and pelvis, gymnastics will have a good effect on the treatment and prevention of diseases of the spine, thoracolumbar and lumbar pain syndromes, sciatica, diseases of the hip joints, varicose veins. It should be noted that in osteopathy the normalization of the work of internal organs is very important. This is due to the fact that in the human abdominal cavity there are organs that process nutrients (intestines, stomach, gallbladder), hormonal organs (pancreas), as well as a detoxification organ (liver).

In osteopathy, great importance is attached to the connection between the spine and the visceral sphere. It has been proven that due to the reflex mechanisms of interaction, it is possible to treat internal organs through the impact on the spine, and directly eliminate diseases of the spine through feedback through the abdominal organs. In osteopathy, it is generally accepted that the diaphragm is the main motor element of the entire abdominal cavity. When it contracts, lowering on inhalation and gradually pulling up on exhalation, it performs a massage of the internal organs, thereby creating good conditions for lymphatic drainage and blood circulation. That is why the normalization of the diaphragm is considered one of the main principles of osteopathic treatment. Thus, we can say that not a single appointment with an osteopath is complete without affecting the patient's diaphragm.

Stages of osteopathic breathing exercises

Osteopathic gymnastics is performed from a starting position standing or sitting on a chair. If the patient performs exercises in a standing position, in this case, he should put his feet shoulder-width apart, in a sitting position - spread his legs, bend them at the knee joints, rest his feet on the floor. In this case, the arms should be straightened at the elbow joints, the back is straight and slightly tilted forward. Breathing exercises are carried out in several stages:

• At the first stage of gymnastics, the patient must take a deep breath. In this case, the breath should be divided into four stages - first you should fill the lower abdomen, then its middle part, after the area of ​​​​the hypochondrium-diaphragm and chest. The patient should inhale completely, but not too much, so that there is no feeling of rupture of the chest. After inhaling, you need to hold your breath for a couple of seconds. At this point, it is advisable to try to completely relax and release muscle tension along the abdominal wall. At the same time, straight arms on the knees will enable the patient to hold the spine and chest frame without wasting the muscle efforts of the diaphragm.
• In the second stage, the patient must make a full exhalation. While exhaling, the head should be tilted slightly forward. Like inhalation, exhalation is also performed in four stages: first the chest, then the hypochondrium, the middle of the abdomen and its bottom. After a full exhalation, you need to hold your breath for a couple of seconds.
• While holding the breath, the patient should try to make a couple of breathing movements with a full chest, but without drawing air into the lungs and relaxing the abdominal muscles. During such deceptive breathing movements, the diaphragm will begin to contract strongly - first lowering and then rising. Because of this, the patient will feel her movements. In total, four such movements should be performed. You can do them quickly enough - devoting a second to each such breath.
• While holding the breath on exhalation, the patient needs to make four very fast jerky contractions in the lower abdomen in an upward direction. Due to this process, first the upper, then the middle and then the lower part of the abdomen is tense, after which the patient makes a very strong push with the lower abdomen up. As a result, such a sensation is created, which is visually confirmed by the sequence of muscle contractions, that the wave of movement first goes very slowly down the front of the abdomen from the hypochondrium to its lower edge, and then quickly returns upward as an internal wave.

In total, it is recommended to perform 4-8-16 repetitions of these stages from the first to the fourth at a time. Osteopaths recommend not to do several cycles of exercises at once, as this will be very difficult for the body. It is better to learn and master the exercises gradually, while doing no more than four cycles in a couple of days. If, before starting breathing exercises, the patient suddenly experiences severe and acute pain in the abdominal organs, then it is better to abandon the exercises for a while.

Before continuing treatment, you should understand the causes of pain. It can be triggered by both ordinary food poisoning and the onset of a serious illness. In this case, you can not do without consulting a gastroenterologist, during which he will confirm the diagnosis. The osteopathic doctor has a wide knowledge of the principles of visceral osteopathy, however, when a pronounced pain syndrome appears, it is still better to seek help from a narrow-profile specialist.

In no case should you perform breathing exercises on an empty stomach, as they will be ineffective. In addition, their effect will disappear just a few hours after eating. Otherwise, you may not achieve the desired result from gymnastics and disrupt digestion. There are several methods that allow you to increase the effectiveness of exercises. For example, to work out all the organs of the small pelvis during the holding of breath in the third and fourth stages, the patient is recommended to pull the stomach up as much as possible so that it seems to stick to the spine.

In osteopathy, it is believed that in addition to the respiratory diaphragm, the human body also has a urogenital diaphragm. It is called the muscular-ligamentous-fascial formation, which, like a membrane, lines the perineal region. That is why osteopaths act on this diaphragm to correct pelvic disorders, gynecological and andrological pathologies. The patient, while holding his breath, must also compress the anus, since in this way it is possible to pull the pelvic organs up, thereby massaging them and normalizing internal blood circulation, and eliminating pathological spasms.

To make the effect of the exercises more noticeable, the osteopath may recommend slightly expanding the standard set of breathing exercises by using a circular sequential correction of the intestines and abdominal wall. All these additional exercises should also be performed while holding the breath. At the first stage, having taken the starting position, you need to take a four-phase breath. Then the patient makes a full four-phase exhalation.

At the third stage, while holding the breath, the patient should begin to consistently contract the abdominal muscles in such a way that the wave of these contractions goes clockwise - from the lower abdomen to its right side wall, and then to the upper abdomen, then to the left side wall, after which again down the abdomen. Exercises should be tried to be performed as carefully and locally as possible, straining the muscles of only the abdominal muscles.

Visually, it will look like the stomach is moving in a circle, and there is also a squeezing effort, which contributes to the massage of the internal organs and the subsequent cleansing of the intestines. Exercise must be done only with muscles, it is advisable not to help with hands (hands must always be in their original position). To achieve the desired result, it is worth performing four full circles of breathing exercises. In the future, the patient will be able to do 8-16 movements at one delay - the number depends on how much air is enough for him. There is no need to strive to perform the exercises with all your might if it does not work out. It is better to remain comfortable while doing breathing exercises and enjoy it.

When combining several exercises, you can first perform the entire basic complex, and then move on to several cycles of the circular complex. Immediately after the end of the breathing exercises, the patient should not eat or drink. It is advisable to wait at least 10-15 minutes, so that during this time the healing and healing processes in the body can fully settle down. After this time, you can drink some warm water or green tea. After another 5-10 minutes, you can start eating.

In the human body, all structures are in an inseparable Unity of their interaction, both functional and mechanical. This is one of the tenets of osteopathy.

From vertebroneurology it is known that there are vertebro-visceral (vertebral-organ) and viscero-vertebral (organ-vertebral) reflexes. In case of damage (fixation, displacement, etc.) of the spine at any level, there is a violation of the innervation and blood supply of the internal organs associated with it, but the reverse reflex relationship is also true - with damage to the internal organs, chronic subthreshold pain impulses will cause muscle spasm and vegetative disorders of blood supply at the level of the spine.

The mechanical connections of the internal organs (viscera) and other body structures are also very significant. Osteopaths know that in case of spasm of an organ capsule, its displacement or other disorder at the level of structure-function, tension arises in the ligamentous apparatus of these organs, which is transmitted to the surrounding structures, and especially to the spine, creating conditions for a violation of its mobility, displacement. Simply put, if an organ “pulls”, it shifts the surrounding structures onto itself.

In addition, all organs have a certain normal mobility in accordance with the act of breathing. When the diaphragm moves, there is a constant displacement of some organs relative to others. The well-known visceral osteopath Jean Pierre Barral called the relationship of two adjacent organs the "visceral joint" - which really well reflects their functional mobility. If normal movements are disturbed due to an inflammatory process (adhesion of the peritoneum - adhesions) or a traumatic change in the position of the organs, compensating for dysfunction, other organs will take on additional mechanical work, which can also adversely affect their functions.

Thus, visceral osteopathy deals not only with local problems of internal organs, but is able to help in solving general mechanical and physiological problems - to improve the mechanics of the spine, other bone and joint structures, to influence the function of the craniosacral system.

Visceral osteopathy, by optimizing local blood flow and nervous regulation, allows you to eliminate many chronic pathological conditions (cholecystitis, gastritis, colitis, etc.) at the level of the abdominal cavity - even if they are infectious. Also, visceral osteopathy has a positive effect on the work of the urogenital sphere, helping many women get rid of chronic painful processes at the level of the uterus, tubes and ovaries, and for men to restore potency and get rid of chronic inflammatory processes in the prostate. Perhaps effective treatment and diseases at the level of the chest cavity.

Despite the many highly effective techniques of visceral osteopathy and the commitment of many operators to visceral work, it should be noted that the correct osteopathic treatment is based on the synthesis of all three approaches of osteopathy - respect for the structure, viscera and craniosacral system in the interests of a particular body that came to the patient's appointment.

Ecology of health: Diaphragmatic-visceral gymnastics is based on the synthesis of osteopathy and its visceral methods of correction of the abdominal organs - dynamic therapeutic exercises and various folk systems of self-massage of internal organs.

is based on the synthesis of osteopathy and its visceral methods of correction of the abdominal organs - dynamic therapeutic exercises and various folk systems of self-massage of internal organs.

This simple exercise will help normalize bowel function, get rid of constipation, bloating (flatulence), help activate metabolic processes in the anterior abdominal wall and solve the problem of abdominal obesity, "extra tummy".

In addition, diaphragmatic-visceral gymnastics will restore normal functioning. gallbladder, liver, pancreas. With it, you will solve the problem of biliary dyskinesia, which can lead to increased nervous excitability, irritability, anger, affects meteorological dependence, is one of the causes of the development of vegetative-vascular dystonia syndrome, dizziness, temporal headache. As you perform the exercises, the work of the kidneys and the entire urinary system will improve.

Your body will gain the ability to quickly cleanse itself of the products of a completed metabolism, homotaxins and other "slags". Those who have diseases of the pelvic organs, andrological and genetic difficulties will be able to get rid of prostatitis and prostate adenoma (men), cystic ovarian disease, uterine fibroids, adnexitis, prolapse of the uterus and vagina, painful menstruation, as well as the expansion of hemorrhoidal veins.

Due to the improvement of the blood-lymph flow of the abdominal and pelvic organs, DVG gymnastics will have a beneficial effect on treatment and prevention of osteochondrosis of the spine, various lumbar and thoracolumbar pain syndromes, sciatica (ischalgia), problems of the hip joints, varicose veins of the lower extremities and many other pathological conditions.

EXERCISES

Gymnastics exercises will be effective if done on an "empty stomach", best in the morning on an empty stomach or at least 3-4 hours after a meal. Otherwise, not only will you not achieve a healing effect, but you may also disrupt the normal digestion of food.

Gymnastics can be performed from a starting position standing or sitting on a chair. If you do it from a standing position - the legs are set shoulder-width apart, from a sitting position - the legs are apart, bent at the knee joints, the feet rest on the floor. The arms are straightened at the elbow joints, rest on the knees (slightly above the knees). The back is straight, slightly inclined forward.

Stage 1.

We take a deep breath. We divide the inhalation into four stages - first the lower abdomen is filled, then the middle part, then the subcostal area-diaphragm, then the chest. Having completely inhaled (but not super-strongly, so that there is no feeling of “tearing the chest”, strive for comfort), hold your breath for 1-2 seconds. At this moment, try to completely relax, release all muscle tension on the abdominal wall. Keeping your hands straight on your knees allows you to hold your spine and skeleton of the chest without wasting the muscle efforts of the diaphragm on this work (Fig. 1).

Stage 2.

We make a full exhalation. On exhalation, the head leans forward a little. Exhalation is done in the reverse order in four stages - chest, hypochondrium, middle of the abdomen, lower abdomen. After exhaling completely, hold your breath for a few seconds.

Stage 3.

While holding your breath - try to make several breathing movements with a full chest, but without air, while relaxing the abdominal muscles. During these pseudo-respiratory movements, the diaphragm will contract strongly - lower and rise. You will feel its movements - like vibrations of a tightly stretched membrane deep inside in the hypochondrium. Make 4 breathing movements (without taking in air, on a delay!) With a diaphragm. These movements can be done quickly enough, counting 1-2-3-4 (for each pseudo-breath for 1 second) (Fig. 2).

Stage 4.

Continuing to hold your breath as you exhale, make 4 quick jerky contractions of the lower abdomen in an upward direction. Due to the abdominal muscles, you first strain the upper, middle lower abdomen, and then make a strong push with the lower abdomen up. A feeling is created (and it is visually confirmed by a sequence of muscle contractions) that the wave of movement first slowly goes down the anterior surface of the abdomen from the hypochondrium to the lower edge, and then returns upward to the diaphragm with a fast internal wave (Fig. 3).

Repeat the exercise from step 1 to step 4. In total, 4-8-16 or more cycles of such diaphragmatic-visceral-osteopathic self-massage can be done.

Do not immediately start doing many cycles - it's hard on the body. Try to learn the exercises gradually, doing no more than 4 cycles for several days and then slowly increasing their number.

If you have acute severe pain from the abdominal organs before the start of the lesson, you should not do this exercise.

Before engaging in such treatment, it is advisable to understand the causes of the pain syndrome. After all, it can be both a banal eating disorder of the intestine, and a manifestation of the onset of a severe surgical disease. In this case, you should consult a qualified allopathic specialist, such as a gastroenterologist, to rule out surgical pathology. An osteopath who is familiar with the principles and approaches of visceral osteopathy can also give many useful recommendations and correct the position of internal organs.

IN ORDER TO STRENGTHEN THE BENEFITS FROM EXERCISES, as well as to work out the pelvic organs in more detail, during breath holding, at the 3rd and 4th stages, it is recommended to produce a strong compression of the muscles of the anus and perineum, while the stomach is “pulled” up as much as possible, “ sticks to the spine.

From the position of osteopathy, in addition to the respiratory diaphragm in the body, there is also the so-called urogenital (urogenital) diaphragm or perineal diaphragm. This is a muscular-ligamentous-fascial formation, similar to a membrane, lining the perineal region. When solving problems of the small pelvis, gynecological and andrological spheres, osteopaths must correct the work of this diaphragm. With the help of compression of the anus, during DVG, you sort of pull the pelvic organs up, massage them, normalize internal blood circulation, and relieve pathological spasms.

Try to gradually integrate this addition into the main exercise and you will get a wonderful healing result (Fig. 4)

THERE IS ANOTHER EXPANSION OF THE BASIC COMPLEX DWG - circular sequential correction of the muscles of the abdominal wall and intestines.

This exercise is also performed on holding the breath - a separate complex.

Stage 1.

Starting position - as in the basic version. We take a full four-phase breath.

Stage 2.

We make a full four-phase exhalation.

Stage 3.

While holding the breath, we begin to contract the abdominal muscles in sequence, so that the wave of contraction goes in a circle, clockwise - from the lower abdomen, to the right side wall, then to the upper abdomen (the region of the xiphoid process of the sternum, the middle of the hypochondrium), then to the left side wall and again to the lower abdomen (Fig. 5). We try to do the exercise carefully, strongly and, if possible, locally (learn over time!) To strain the abdominal muscles to perform it. Visually - the stomach seems to move in a circle, there is a "squeezing" effort, which contributes to the massage of the internal organs and the maximum subsequent cleansing of the intestines.

We do the exercise only with muscles, we do not help with our hands, our hands are in their original position with an emphasis on the knees. We do 4 full circles of movement. In the future, at one delay, you can do up to 8-16 movements, as long as there is enough air. But do not strive for too much, do not bring your body to the limit of its capabilities. It is much better to do more rounds, but keep the comfort and enjoy the gymnastics.

When combining exercises, you can first do several cycles of the basic complex, and then several cycles of circular massage of the abdominal cavity.

After doing gymnastics, you should not immediately eat or drink liquids. Wait 10-15 minutes, let the healing processes in your body fully settle down. Drink some warm water or weak green tea. And after 5-10 minutes you can start eating.

In addition to local healing effects on internal organs, DVG gymnastics has a beneficial effect on the entire body. When it is performed, sexual activity increases, the feeling of "internal energy", chronic fatigue syndrome disappears, psycho-emotional reactions normalize. You become more active, constructive and at the same time much more balanced.o published

Diaphragmatic-visceral gymnastics. This simple gymnastics will help normalize bowel function, get rid of constipation, bloating (flatulence), help activate metabolic processes in the anterior abdominal wall and solve the problem of abdominal obesity, "extra tummy". Besidesdiaphragmatic-visceral gymnastics restore the normal functioning of the gallbladder, liver, pancreas. With it, you will solve the problem of biliary dyskinesia, which can lead to increased nervous excitability, irritability, anger, affects meteorological dependence, is one of the causes of the development of vegetative-vascular dystonia syndrome, dizziness, temporal headache. As you perform the exercises, the work of the kidneys and the entire urinary system will improve. Your body will be able to quicklybe cleansed from the products of completed metabolism, homotaxins and other "slags". Those who have diseases of the pelvic organs, andrological and genetic difficulties will be able to get rid of prostatitis and prostate adenoma (men), cystic ovarian disease, uterine fibroids, adnexitis, prolapse of the uterus and vagina, painful menstruation, as well as the expansion of hemorrhoidal veins. Due to the improvement of the blood-lymph flow of the organs of the abdominal cavity and pelvis, DVG gymnastics will favorably affecttreatment and prevention of spinal osteochondrosis, various lumbar and thoracolumbar pain syndromes, sciatica (ischalgia), problems of the hip joints, varicose veins of the lower extremities and many other pathological conditions. Gymnastics can be performed from a starting position standing or sitting on a chair. If you do it from a standing position - the legs are set shoulder-width apart, from a sitting position - the legs are apart, bent at the knee joints, the feet rest on the floor. The arms are straightened at the elbow joints, rest on the knees (slightly above the knees). The back is straight, slightly inclined forward. Stage 1. Taking a deep breath through the nose, rounding the stomach. Stretch your lips into a smile so that the air cannot leave your lungs. We divide the breath into 2 stages - first the stomach is filled, then the chest. Having fully inhaled (but not super-strongly, so that there is no feeling of "tearing the chest", strive for comfort), hold your breath for 1-2 seconds. At this point, try to completely relax, let go of all muscle tension. Keeping your hands straight on your knees allows you to hold your spine and ribcage without using the muscular effort of the diaphragm to do this work. Stage 2. Making a full exhalation through pursed lips. On exhalation, the head leans forward slightly. Exhalation is done in the reverse order in the same way in 2 stages - first the chest, then the stomach. After a full exhalation, hold your breath. Stage 3. During breath holding - make 4 breathing movements (without taking in air, on a delay!) with a diaphragm. During these pseudo-breathing movements, the diaphragm will contract strongly - lower and rise. You will feel its movements as vibrations of a tightly stretched membrane deep inside in the hypochondrium. These movements must be done quickly enough, at the expense of 1-2-3-4 (for each pseudo-breath for 1 second). Stage 4. Continuing to hold your breath as you exhale, make 4 quick jerky contractions of the lower abdomen in an upward direction. Repeat the exercise from step 1 to step 4. You can do 4-8-16 or more cycles of similar diaphragmatic-visceral self-massage. In order to enhance benefit from the exercises, as well as to work out the pelvic organs in more detail, during the breath holding, at the 3rd and 4th stages, it is recommended to produce a strong compression of the muscles of the anus and perineum, while the stomach is maximally "pulled" up, "sticks" to the spine. By compressing the anus during DVG, you sort of pull the pelvic organs up, massage them, normalize internal blood circulation, and relieve pathological spasms. Try gradually integrating this addition into the main exercise and you will get a wonderful healing result! Gymnastics exercises will be effective if done on an "empty stomach", best in the morning on an empty stomach or at least 3-4 hours after a meal. Otherwise, not only will you not achieve a healing effect, but you may also disrupt the normal digestion of food. Don't start straightaway doing many cycles is hard on the body. Try to learn the exercises gradually, doing no more than 4 cycles for several days and then slowly increasing their number. If you have acute severe pain from the abdominal organs before the start of the lesson, you should not do this exercise. Before engaging in such treatment, it is advisable to understand the causes of the pain syndrome. After all, it can be both a banal eating disorder of the intestine, and a manifestation of the onset of a serious surgical disease. In this case, you should contact a qualified specialist, such as a gastroenterologist, to rule out surgical pathology. There is one extension of the basic DVG complex -circular sequential correction of the muscles of the abdominal wall and intestines. This exercise is also performed on holding the breath - a separate complex. Stage 1. Starting position - as in the basic version. We take a full four-phase breath. 2 stage. We make a full four-phase exhalation. Stage 3. While holding the breath, we begin to consistently contract the abdominal muscles, so that the wave of contraction goes in a circle, clockwise - from the lower abdomen, to the right side wall, then to the upper abdomen (the region of the xiphoid process of the sternum, the middle of the hypochondrium), then to the left side wall and back to the lower abdomen. We try to do the exercise carefully, strongly and, if possible, locally (learn over time!) To strain the abdominal muscles to perform it. Visually - the stomach seems to move in a circle, there is a "squeezing" effort, which contributes to the massage of the internal organs and the maximum subsequent cleansing of the intestines. We do the exercise only with muscles, we do not help with our hands, our hands are in their original position with an emphasis on the knees. We do 4 full circles of movement. In the future, at one delay, you can do up to 8-16 movements, as long as there is enough air. Don't aim for too much, don't push your body to its limits. It is much better to do more rounds, but keep the comfort and enjoy the gymnastics. When combining exercises, you can first do several cycles of the basic complex, and then several cycles of circular massage of the abdominal cavity. After doing gymnastics, you should not immediately eat or drink liquids. Wait 10-15 minutes, let the healing processes in your body fully settle down. Drink some warm water or weak green tea. And after 5-10 minutes you can start eating. In conclusion, we note that, in addition to local healing effects on internal organs, DVG gymnastics has a beneficial effect on the entire body. When it is performed, sexual activity increases, the feeling of "internal energy", chronic fatigue syndrome disappears, psycho-emotional reactions normalize. You become more active, constructive - and at the same time much more balanced. Article taken from website http://www.osteodoc.ru/dvg.htm ...Regarding the diaphragmatic-visceral gymnastics that I do))) I began to do it every day. The first day was difficult: I was too distracted by observing the sequence of inhalations and exhalations. Now everything is much easier, more pleasant - and more efficient! The tummy was noticeably tightened already on the third day;) True, I am very lazy - and therefore I modified this technique for myself))) I do this fizukh lying down: - inhale, first with my stomach, to the ball, then I breathe in with my chest - here I try to relax all the muscles of the body as much as possible, especially the shoulders, hips, buttocks (you need to focus on this) - then I exhale: freely, gently, slowly (while "resting ") - at the end of the exhalation, I draw in my stomach a little - then I make sharp movements: at the same time, strongly, in jerks, I draw in my stomach (I pull up the diaphragm) and the muscles of the pelvic floor (if it's simpler, I draw in the anus), at the same time straining the muscles of the thighs and buttocks. From 3 to 5 movements. At the same time, IMPORTANT: do not draw air into yourself! We do these movements only on the exhale !!!- and again a full breath - the cycle repeats. On the first day I could not do more than four cycles. On the third I do already 8-10. I could have done more, but lazily))) After the exercise, a pleasant feeling of tension in the abdominal muscles (ha, now I know that HE exists!), buttocks, lower back. ;)