Respiratory gymnastics is a set of exercises aimed at improving the function of the respiratory system. Exercise is extremely effective for bronchitis and bronchial asthma.- Exercise results in good sputum discharge, airway clearance and oxygenation of the body.

Paying attention to proper breathing can speed up recovery and prevent recurrence of the disease. Thus, this technique can be considered a worthy treatment for respiratory diseases, which absolutely does not require financial costs.

Exercise leads to an increase in the functionality of the breathing apparatus, which include not only the respiratory tract, but also the muscles. Long-term respiratory illness leads to muscle and diaphragm fatigue. Gymnastics removes excessive stress, increases endurance, returns to normal work. This is achieved through the following mechanism of action:

1. Stimulation of metabolic processes and blood supply to the lung tissue.
2. Restoration of the nervous regulation of the air exchange process.
3. Relief of nasal breathing.
4. Elimination of morphological changes (adhesions) and stagnation.
5. Correction of pathological conditions chest and the spine.
6. Improvement of the patient in terms of the neuropsychic and emotional state.

At the physiological level, this is achieved by improving the gas exchange process in the alveoli, which are the main place where oxygen and carbon dioxide change.

An important part of the positive effect on the body is physical exercise on all parts of the body (press, shoulder girdle, legs, arms). Thus, for a certain respiratory complex the whole organism responds and positive changes take place.

Benefits of Proper Breathing

Respiratory exercises are beneficial for patients of all ages and genders... Particularly effective is breathing exercises in bronchitis and bronchial asthma, when the task of cleansing the bronchi and making breathing easier for the patient comes to the fore.

The main effect that classes give is to increase tissue respiration and oxygen assimilation. The vital activity of all cells depends on this. human body... The result is the normalization of the work of various organs and systems, not only respiratory.

Proper breathing and exercise therapy can be both a method of treatment and maintenance of health during the period of remission. In chronic bronchitis, lung exercise should be the norm in Everyday life ... Exercise will not only improve the condition of the respiratory tract, but also increase overall immunity.

The breathable air is an important aspect. It must be moist and cool so that the bronchial secretions have the correct rheological properties, and the accumulated sputum can easily go away.

Contraindications

1. Heat.
2. ESR values ​​in a clinical blood test are higher than 30 mm per hour.
3. Bleeding.
4. Tuberculosis.
5. Acute thrombophlebitis.
6. Oncological diseases.

General rules

The technique of execution may differ, depending on the chosen technique. However, general guidelines are:

1. Concentration on inspiration... It is the correct inhalation and its combination with physical effort that is beneficial. The exhalation should be passive, without muscle tension.
2. If the patient feels uncomfortable or needs to clear his throat, a break is allowed between exercises, but they are not canceled.
3. Classes are best done before meals.
4. Inhale is done through the nose and exhale through the mouth.
5. Most techniques involve rhythmic exercises and breaths. The count goes to eight, the rhythm must be observed throughout the lesson.
6. Regularity is very important. The lesson should be given at least 30 minutes twice a day.

Exercise features

For classes you do not need any special devices, you may only need a chair or a bed.

The complex is repeated 8 times and several approaches are taken with short rest intervals.

What exercises exercise for bronchitis

Regardless of the method chosen, the combination of physical exercises and the correct process of inhalation and exhalation contributes to the healing of the whole organism. Classes have an impact on:

1. Aperture.
2. Cardiovascular system.
3. Psycho-emotional state.
4. Conducting nerve impulses and pain.
5. Skin condition.
6. Metabolic processes, in particular, the breakdown of fats.
7. Smooth muscles of the bronchi.
8. The quality of bronchial secretions.

Contractions of the diaphragm stimulate the work of internal organs, and increased blood circulation provides nutrition to every cell in the body. relieve not only of respiratory diseases, but also of excess weight, vegetative-vascular dystonia, depressive conditions.

Full and shallow breathing

With shallow breathing, the air fills only upper part lungs, and in the process of inhalation, only the ribs, collarbones and shoulders are involved. Yoga considers this method to be one of the worst, since the quality of breathing is very low.... This is due to the fact that oxygen does not enter the alveoli and does not participate in beneficial gas exchange.

Full breathing is of maximum benefit. It involves the entire breathing apparatus - lungs, respiratory tract, abdominal muscles, diaphragm, ribs, shoulder girdle. The process resembles a wave and happens very softly and smoothly:

1. The abdomen moves forward and the chest expands.
2. Air fills the bottom and then the middle of the lungs.
3. After that, the clavicle rises, freeing up space in the upper parts of the lungs. The abdomen begins to retract and the act of exhalation occurs.

This method stimulates metabolism, accelerates the elimination of toxins., increases the general resistance to adverse factors, gives confidence and calmness. A full deep breath fully ventilates the lungs, slows the heart rate, lowers blood pressure, and stimulates digestion.

Popular techniques

Strelnikova's technique... and pneumonia - ideal medical technique for sputum discharge. All attention is paid to inhalation, which should be sharp and strong.

Yoga... The goal is to control the spiritual state through the connection of physiological and mental functions.

Qigong technique... A set of meditative and breathing exercises that must be combined with dietary prescriptions.

Bodyflex... It is performed to improve the body's health and lose weight. The goal is to burn excess fat and convert it into muscle mass due to proper breathing and increased metabolism.

Buteyko Method. Designed for the treatment of diseases by the method of shallow breathing. Helps with allergic diseases, fatigue, atherosclerosis, dystonia, ENT diseases.

Muller system... The basis is breathing exercises that should become a way of life. After classes are prescribed water treatments and self-massage.

Gymnastics Pam Grout. Aimed at losing weight as oxygen optimizes absorption nutrients and accelerates the conversion of fat into energy.

Solar-lunar breath... It is believed that alternating breathing through the nostrils stimulates the nerve endings and transmits signals to the brain. This makes it possible to control the heartbeat, temperature and other physiological processes.

Vietnamese gymnastics... There is a pause between deep inhalation and exhalation. The technique helps to establish metabolism and massage the internal organs.

Oxisize technique. You need to breathe continuously and cyclically. In parallel, some physical exercises are performed to maximize the opening of the chest and access to oxygen.

Exercises for bronchitis

How to improve breathing in acute bronchitis? Here are some:

1. Lower your arms down and tilt your body forward... Take a noisy breath with your nose, pushing your body forward slightly. As you exhale, you need to rise back. You can take a break after 8 reps.
2. Lean forward slightly and inhale sharply... Hold your breath as long as you can. Such exercise in an adult is very effective for coughing and difficult sputum.

Respiratory gymnastics for bronchitis for children

Children can more easily perform breathing and drainage exercises in a playful way. How to strengthen the bronchi of a child and how to do exercises:

1. Balloon lung training... Inflate with baby air balloons race. Blowing bubbles or blowing off a feather may be an alternative.
2. Place the baby on the stomach with the head below the torso. While he is breathing, lightly tap him on the back, saying a rhyme or counting rhyme. After the exercise, you need to clear your throat.

Any kind of sport involves serious loads, and our body's resources are not always enough to withstand them. A striking example of this is, or among the people - "breath". If it is not sufficiently developed, then no physical strength will not lead to desired result... Therefore, one of the main tasks for any athlete is the development of the breathing apparatus.

As you already understood, good breathing is mainly of interest to those for whom sports and healthy image life is more than words or hobbies. Let's find out how to develop a breathing apparatus in order to discover new heights in sports and make the body more enduring, which is much more important than any medals.

How to strengthen the respiratory system

The development of the respiratory organs is facilitated by systematic aerobic exercise. Among the key sports that develop breathing are: running, swimming, mountaineering, cycling, rowing, skating and race walking... Exercise helps to increase lung capacity and strengthen your heart. With regular exercise, the condition of the vessels improves: they become more elastic.

With aerobic exercise, the body as a whole is strengthened. Its ability to endure heavy loads over a long period of time is called endurance. Do not think that endurance is needed only for professional athletes or law enforcement officers. The person leading cannot do without it.

Who needs it and why

Hiking in the woods, cycling, working in the garden - all this and much more requires resources from the body. And even long-term shopping can turn into a nightmare if you lack stamina.

Trained and hardy people look much better than those who are lazy or constantly need special motivation. They are always fit, dignified, and, of course, there are no extra pounds in them. Such people move accurately, quickly, confidently. However, external changes are only the first side of the coin. There are also internal changes. With constant and competent training, the composition of the blood changes (the number of red cells increases), which contributes to the enrichment of the internal organs with oxygen. Respiratory muscles in trained people are stronger, as well as heart muscle.

Motivation

By by and large many from childhood know how to develop breathing and endurance. The simplest exercise for this is running. However, not everyone is concerned with their health. Scientists have repeatedly proven that ancient people were incredibly strong, fast and hardy. They had to run a lot on rough terrain. Why did the ancient people run so much? The answer is simple: to get food or not to become food yourself. This example proves how important motivation is.

Anyone who fails to convince himself that he needs to work in the name of health will receive nothing but suffering from a sports lifestyle. Indeed, for high-quality workouts, you need to abandon your usual lifestyle, cozy and comfortable. So you need to look at training as a way to add youth, positivity, beauty and a few valuable years to your life. It is not enough to know how to develop a breathing apparatus, it is important to understand why this is done, and to be able to force yourself.

What is endurance

Endurance encompasses a fairly wide range. physical characteristics organism. Respiratory endurance is mainly divided into two types: anaerobic and aerobic.

Anaerobic endurance expresses the body's ability to perform any physical work without the required amount of oxygen. That is, to perform some action, the body spends only internal resources... This endurance is developed by performing a large number of exercises in a limited period of time.

Aerobic endurance is the body's ability to perform work due to oxygen supply. Here, as a rule, a variety of exercises with long sets are required.

There is also special and general endurance. The first is a distinctive feature of athletes who perform the same action for a long time, achieving excellence in it. Well, the second is needed by ordinary people who are not chasing medals, but for the health and tone of all muscles and organs of the body. Everyone chooses what type of endurance to develop - it all depends on the goal.

This is a fairly common question, since a lot of people are involved in running, and the lion's share of them is not at all professional athletes... These people usually have no problem with overweight, their body is always toned, and their mood is on top. During jogging, the respiratory organs begin to work much faster, and the blood is enriched with oxygen, supplying internal organs and the brain.

If you are starting to get involved in the culture of running, then you should pay attention to three main principles: gradualness, consistency, acceptability. Let's take a look at each of them.

• Gradualness. From the first day, you should not take on many hours of training. You need to increase the distance carefully, controlling the pace and your condition. Those who, using running, decided to restore the respiratory system after smoking, should be especially careful with the intensity of training. It must be remembered that the body must rest well and recover after the loads it has endured.
• Consistency. To achieve even the smallest result, you need to exercise regularly. This is the only way to improve your endurance and physical condition.
• Acceptability. The load should be enjoyable and not otherwise. If every workout is painful, but you run twice as long, soon the urge to run will disappear. Let it be better the other way around - a small race, done correctly and with pleasure.

Home workouts

Many are interested in how to train a running breathing apparatus at home. Of course, to be successful at running, you need to run. But you can make the body more resilient, and the body can be fit at home. You don't need to buy expensive exercise equipment for this. Any physical exercise (push-ups, pull-ups, jumping out, etc.) has a positive effect on respiratory endurance. Great exercise are jumping from not only help to tighten the whole body, but also give good load respiratory system. Highly in a simple way to develop a breathing apparatus at home is inflation balloons... This simple procedure perfectly trains the lungs and heart.

Swimming, like running, is a sport in which breathing plays a crucial role, especially if it is underwater swimming. If a swimmer cannot breathe correctly, he will not be able to conquer long distances. Let's analyze a couple of breaths when swimming.

1. Standing in the water, you need to take a breath and immerse your face in the water, while holding your breath. Then you need to make two slow waves with your hands. Starting the second swing, you need to start exhaling air into the water, by the end of the swing, you should complete the exhalation and raise your head above the water. Then a breath is taken, and the exercise is repeated.
2. The exercise is also performed at shallow depths. After taking a deep breath, you need to immerse yourself in the water. Slowly, all the air must be exhaled so that the lungs become completely empty. Having lingered for a couple of seconds without air, you can emerge and inhale again. Then everything is repeated. It is advisable to do this exercise vigorously and rhythmically, spending the minimum amount of time above the water.

These exercises are quite simple, but they provide an answer to the question of how to develop a breathing apparatus for underwater swimming and just swimming.

Conclusion

So, we figured out how to develop a breathing apparatus, and what it is. By and large, almost all sports develop the respiratory system to some extent. And the more intense the sport, the more beneficial it is for the lungs and heart. Therefore, many, being engaged in one specialized discipline, include exercises from other directions in their training in order to develop this or that ability to a greater extent. For example, for those who are interested in the question of how to train a breathing apparatus for boxing, you will have to master at least running, swimming and jumping rope.

This complex will allow you to master correct and natural breathing, as well as get rid of many manifestations of VSD (headache, heart palpitations, feeling of a "breathing corset", etc.)

It is advisable to perform breathing exercises 2 times a day, so that proper breathing becomes a habit. They can also be incorporated into your daily morning exercise routine.

Most people prefer to do breathing exercises while lying down, but you can do the exercises while sitting or standing. It is important to follow the sequence of exercises - their difficulty increases from one to the next.

Exercise 1

Breathe rhythmically through your nose, with your mouth closed, at your usual pace. (Repeat 3-6 times)

If at the same time there is no need to open your mouth, "help" them, try to master the rhythmic breathing of one nostril (while holding the other with your finger). In this case, you should have enough air entering through one nostril. In the future, it is possible to complicate uniform nasal breathing by inhaling in a jerky manner, in 2-3 doses, with exhalation through the mouth.

Exercise 2

Abdominal breathing exercise. (Repeat 8-12 times)

Trying to keep the chest still, try to stick out the stomach as much as possible during inhalation. Breathe through your nose. As you exhale, vigorously draw in your abdomen. To control the correct movement, keep your hands on your chest and stomach.

Exercise # 3

Exercise for chest breathing. (Repeat 8-12 times)

Trying to keep the front wall of the abdomen motionless, expand the chest as much as possible in all directions during inhalation. Exhalation occurs due to vigorous compression of the chest. Breathe only through your nose. To control the correct movement, keep your hands at your waist.

Exercise 4

Full breathing. (Repeat 8-12 times)

You can start this exercise if you have mastered the previous three well. As you inhale, expand your chest and at the same time protrude the front abdominal wall. Exhale begins with a calm retraction into the abdominal wall, followed by compression of the chest. Breathe only through your nose. To control the correctness of movements, at first keep your hands one on your chest, the other on your stomach.

Exercise # 5

Counter breath. (Repeat up to 12 times)

Develops the coordination of respiratory movements well. During inhalation, the chest expands, and the abdomen is retracted, while exhaling, vice versa. This is an excellent diaphragm workout that allows for abdominal breathing. Perform the exercise rhythmically, without tension and silently. Breathe through your nose.

Exercise # 6

Breathing rhythm control training. (Perform continuously for no more than 2 minutes)

Slowly slow down the rhythm of your breathing, and having reached a certain limit (as soon as you feel discomfort), without breaking the smoothness, gradually increase it until you return to the original rhythm. Exercise separately in a smooth deepening of breathing without changing the rhythm. In this exercise, you do not need to set records, it is important to simply explore your capabilities in order to expand them over time. Breathe through your nose.

Exercise 7

Rhythmic nasal breathing with prolonged expiration. (Maximum 12 breaths)

Inhale for 2 seconds, and exhale for 4 seconds, then inhale for 3 seconds - exhale for 6 seconds, etc. Gradually lengthen the exhalation up to 10 seconds.

Exercise 8

Combination of uniform nasal breathing with walking at a slow pace. (Perform for 2-3 minutes)

Focus all attention on the rhythm and synchronization of walking and breathing. Find the optimal pace you are used to. When performing this exercise, the inhalation should be slightly longer than the exhalation or equal to it.

Exercise 9

Starting position - hands down, legs together. Raise your arms through the sides up - inhale, return to starting position- exhale. Repeat the exercise 3-6 times.

Exercise 10

Arbitrary breathing simultaneously with the rotation of the arms in shoulder joints back and forth, alternately 4 times in each direction.

Repeat the exercise 4-6 times.

Exercise 11

"Ragged" breathing. ... (Repeat 4-8 times for each sequence)

Inhale slowly through your nose. Exhale in one quick motion through your mouth, then hold your breath for 3-5 seconds. Then change the sequence: a quick deep breath through the mouth, a slow exhalation through the nose.

Exercise 12

Synchronization of leg movements with breathing. (Repeat 6-10 times in each direction)

Starting position - legs together, hands on the belt. Take your straight leg to the side and return to the starting position - inhale; pause - exhale.

You can do this exercise like this. Put your straight legs together, lower your arms. Bend your knees alternately. When lying down, it resembles riding a bicycle; in a standing position - running in place: raised leg - exhale, lowered - inhale.

Exercise # 13

This exercise allows you to increase your breathing by bending over. (Repeat 6-10 times).

Starting position - feet shoulder-width apart, arms along the body. Begin tilting to a horizontal position and below. Tilt - exhale, straighten - inhale. Notice how this makes the diaphragm easier to work with.

Complicating this exercise is side bends. Starting position - legs together, arms to the side. Tilt your torso to the sides. Tilt - exhale, return to starting position - inhale.

You can complicate the task even more. Perform lateral torso turns. Turn - exhale, return to starting position - inhale.

Have you thought about how you breathe? In life, we use less than half of the volume of our lungs, we inhale air superficially and rapidly. Such an incorrect approach disrupts the vital functions of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we breathe in air, the less oxygen is absorbed by the body. Without holding your breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this one important element supports metabolic processes, participates in the synthesis of amino acids, soothes nervous system, dilates blood vessels, stimulates the respiratory center and makes it work in optimal mode.

Why is wrong breathing dangerous?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to replenish the excess loss of carbon dioxide, the body turns on the defense system. As a result, overexertion occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of the vessels of the bronchi and smooth muscles of all organs.

How to normalize the breathing process?

The enrichment of blood with carbon dioxide is promoted by sleeping on the stomach, fasting, water procedures, hardening, sports loads and special breathing practices. It is also important to avoid stress, overeating, taking drugs, alcohol, smoking and overheating, that is, lead a healthy lifestyle.

What is the use of breathing exercises?

• Prevention of bronchial diseases ( bronchial asthma, obstructive, chronic bronchitis).
• Massage the internal organs, improve intestinal motility and strengthen the abdominal muscles.
• Concentration of attention and increasing intellectual activity.
• Reducing fatigue, combating stress, etc.
• A burst of energy, vitality and excellent well-being.
• Young firm skin and even dumping extra pounds.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Exercise outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted during class. For achievement maximum effect concentration is important.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Enjoy the exercise. Stop exercising if you experience any unpleasant symptoms. Consult with a specialist about reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Respiratory gymnastics

Yogi practice

Many centuries ago, yogis discovered the relationship of breathing with the emotional, physical and mental development of a person. Thanks to special exercises chakras and channels of perception open. Breathing exercises have a beneficial effect on the internal organs, you find balance and harmony. Yogis call their system pranayama. During exercise, you only need to breathe through your nose.

Pranayama is the ability to consciously control the breath and control the energy of the body with the help of inhalation and exhalation.

Kapalabhati - belly breathing

Sit in a comfortable position with your back straight. Close your eyes and focus on the area between the eyebrows. As you inhale, inflate your stomach: relax the abdominal wall, and the air itself will enter the lungs. As you exhale, pull your stomach to the spine, the movement should be active. The rib cage and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it to 108.

Nadi shodhana - breathing through the left and right nostril

Cover the right nostril with thumb, and through the left, inhale and exhale uniformly. Perform five cycles (inhalation and exhalation counts as one cycle), then change the nostril. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale with the left nostril, then close it and inhale-exhale through the right. Alternate fingers, covering the left and right nostril alternately. Perform 10 breaths.

Strelnikova's gymnastics

This gymnastics is designed as a way to restore the singing voice. However, practice has shown that the method of A.N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only respiratory system but also the diaphragm, head, neck, abdominal Press.

The principle of breathing is to inhale quickly through the nose every second during exercise. You need to inhale actively, tensely, noisily and through the nose (while the nostrils should close). The exhalation is imperceptible, it happens by itself. Strelnikova's system includes many exercises, three of which are basic.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking in sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise "Runners"

Place your feet slightly narrower than shoulder-width apart, hands at waist level, palms clenched into fists. As you inhale, sharply lower your arms, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight series eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale loudly, slowly bend over and reach with your hands to the floor without touching it. Then smoothly return to the starting position, as if you were working as a pump. Do eight series eight times.

Buteyko Method

According to K.P.Buteyko (Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is in alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

This theory is confirmed by interesting fact: the volume of the lungs of a patient with bronchial asthma is 10-15 liters, healthy person- 5 l.

The purpose of this breathing exercises- get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes and so on. The Buteyko system includes artificial shallow breathing, holding, slowing down and breathing difficulties up to the use of corsets.

The initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). The norm is from 60 seconds. Measure your heart rate, the norm is less than 60.

Sit in a chair, straighten your back and look slightly above the line of the eyes. Relax your diaphragm, breathing so shallowly that there is a feeling of lack of air in your chest. You need to be in this state for 10-15 minutes.

The meaning of the Buteyko method exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Decrease the inspiratory volume within 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a method of dealing with excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of body flex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2–3 centimeters above your knees.

1. Exhalation. Compress your lips into a tube, slowly and evenly release all the air from your lungs without residue.
2. Breathe in. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The inhalation should be noisy.
3. Exhalation. Raise your head up 45 degrees. Move your lips as if you were smearing lipstick. Exhale all the air from your diaphragm through your mouth. You should get a groin-like sound.
4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to create a wave. Imagine that the stomach and other abdominal organs are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths and exhalations. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 breathing movements performed simultaneously with ten exercises (one exercise - 6 inhalations and exhalations). We recommend starting with an easy degree of difficulty. Do the first five exercises slowly six times. Breathe through your chest and through your nose.

5 exercises to strengthen the muscle corset

Exercise number 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on inhalation, the other on exhalation).

Exercise number 2. Place your feet at a short stride distance. As you inhale, bend back as much as possible (with your head), put your hips forward, bend your arms clenched in fists at the elbows and hands. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees.

Exercise number 3. Close and do not lift your heels. As you inhale, tilt your torso to the left, while translating the half-bent right hand Per head. Exhale and return to the starting position. Repeat the movements to the right.

Exercise number 4. Spread your feet as far apart as possible. The heels are facing outward, the arms hang freely at the sides. Rotate the body: the right shoulder back, the left hip forward, and vice versa.

Exercise number 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Exhale deeply. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises, it should be performed carefully. Please consult your doctor before beginning any activity. Gradually move on to increasing the load to avoid the unpleasant symptoms of hyperventilation of the lungs.

Breathing exercises are contraindicated in people after surgery and with certain diseases. The limitations are severe hypertension, a high degree of myopia, a previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, acute respiratory viral infections, decompensated cardiovascular and endocrine pathologies.

Surprisingly true, the natural process of inhaling and exhaling can make a huge difference in your life. The correct breathing technique can improve health and provide. The main thing is a desire to learn and a competent approach.

• Types of breathing
• YOGA
• BODIFLEX
• BUTEIKO BREATHING SYSTEM
• REBOOFING
• Waivation
• HOLONTROPIC BREATHING

The first thing a baby does after birth is to inhale deeply. The lungs expand and the baby makes the first cry. it good sign, indicating that the baby was able to survive childbirth and enters new life... After that, he does not stop breathing until his death. Breathing is a natural process. We breathe deeply Fresh air, hold our breath in case of unpleasant odors or under water. Anxious moments in movies or books leave us breathless. Or we try not to breathe during the first kiss. However, in ordinary life, people do not pay attention to how they breathe. The process goes by itself, as necessary. But correct breathing can bring our body to harmony, to get rid of obesity, from multiple diseases. This is a whole science that needs to be learned. There are several breathing practices. If you master them, you can get rid of spiritual and physiological problems. It's amazing that such a natural process as breathing can change our life so much.

Benefits of Breathing Exercise

It is impossible to live long without breathing. Our ancestors also related this process to the soul. And the very word "breath" is similar to the word "soul". It is breathing that connects our spiritual state with physical embodiment. It is breathing that allows us to understand our psyche. based on this connection, they help to achieve harmony between body and soul. If you learn to breathe correctly, you can be cured of many diseases. These are diabetes mellitus, cardiovascular diseases, and sexual dysfunction. Naturally, breathing practices can improve the performance of the respiratory system. Another positive quality of exercise is opportunity to lose weight... Many girls suffering from overweight, were able to reset overweight thanks to proper breathing. Unfortunately, most people do not take this process seriously, do not believe in the benefits of breathing exercises. But the result correct breathing just stunning.

Types of breathing

To obtain oxygen and release carbon dioxide, we use the respiratory organs - the nasal cavity, trachea, bronchi, lungs, etc. Sometimes some organs perform the function of others, for example, with a runny nose, when the nose is stuffy, we inhale air through the mouth. Although we use the same complex of respiratory organs, we breathe differently. Breathing can be:

YOGA

Yoga is a system of exercises that allows a person to learn how to control the spiritual and physiological functions of the body. This system operates with the concept of "prana". The Vedas and Upanishads, the most ancient Hindu texts, speak about prana. There is food and breathing prana that can keep a person alive. Breathing exercises in yoga are called Pranayama - the fourth level of Ashtanga yoga. With the help of breathing, one can learn to control prana.

The yoga technique is mixed or full breathing. It is characterized by the opening and ventilation of the lungs. Breathing practice allows you to achieve the following results:

• excellent ventilation of the lungs;
• saturation of the body with oxygen;
• decrease in pressure;
• improving metabolism;
• restoration of the nervous system;
• increased immunity.

Moreover, when performing breathing practice, your body is filled with life-giving prana, you find balance and harmony.

First you need to sit down in Turkish, facing north (south for women), close your eyes and straighten your back. At the same time, the hands are on the knees, and the fingers are collected in the Jnani mudra. First, breathe out deeply so that the air is completely out of your lungs. You need to start with abdominal breathing. To do this, stick out your stomach. Feel the lower lungs open. Then comes the middle breathing - the chest rises, air fills the middle part of the lungs. Then lift your shoulders and oxygenate the top of your lungs. In this case, the stomach needs to be drawn in a little. When you exhale, your shoulders and chest are lowered. The breathing itself should be smooth and even. You should not exert effort or strain on your internal organs. Feel which muscles are working at each stage of breathing. Focus on prana, the life-giving energy that fills your body with every breath. The breathing exercise includes 3-14 complete inhalation-exhalation cycles.

RESPIRATORY GYMNASTICS Strelnikova A.N.

Respiratory gymnastics is a set of exercises that can fight against many ailments... Among them are bronchial asthma, and cardiovascular diseases, and diseases of the central nervous system, and deformities of the spine or chest. Strelnikova's technique is based on gas exchange. A larger volume of air enters the lungs than usual, so gas exchange in the blood is stimulated. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominal muscles. Gymnastics involves the entire body, which is why its beneficial effect is so great.

Strelnikova's set of exercises is quite extensive. We will use three introductory exercises as examples.

• "Ladoshki"

Breathing is like clapping your hands. You need to take 4 breaths with your nose, while exhaling through your mouth. The inhalation should be noisy and deep, and the exhalation should be imperceptible and quiet. Every 4 breaths, there is a pause of 3-5 seconds. Then the exercise is repeated. When inhaling, you need to clench your hands into fists, while resting, your hands drop. In total, you should do 24 exercises for 4 breaths. The shoulders and abdomen are not involved in breathing. This exercise can provoke mild dizziness. Then the pause between approaches should be increased to 10 seconds.

This exercise involves 8 breaths in a row, without any interruption. After inhalation, there is a short break for 4-5 seconds, after which the exercise is repeated again. "Shoulders" are performed while standing, hands should be pressed to the stomach. The fingers are clenched into fists. On exhalation, a sharp push is made with the hands to the floor without the participation of the shoulders. The arms should be fully extended. During the exhalation, the hands are pressed against the stomach again. The exercise must be repeated 12 times for 8 breaths.

• "Pump"

The exercise should be done while standing. We bend over to the floor. In the middle of the slope, inhalation is taken through the nose, which ends with the slope. Then you need to straighten up, bend over again and inhale. The exercise is performed 12 times for 8 breaths. After each figure eight, rest for 4-5 seconds.

Strelnikova's gymnastics includes other exercises in which the legs, neck and head are involved. Some exercises need to be done while standing, others can be done while sitting. have a tremendous effect on the body, but do not overdo it. Be sure to pause between approaches, otherwise gymnastics can only do harm.

BODIFLEX

This technique is incredibly attractive to women. After all, she allows lose extra pounds without resorting to exhausting diets or physical exercise... Its author Greer Childers is a woman who lost weight after giving birth with just one breath. It only takes 15 minutes a day, but the benefits of exercise are much greater than diet and exercise. This technology is suitable for women who do not have time for the gym or are unable to go on a diet. The basis of the method is aerobic breathing and stretching. During exercise, the body is saturated with oxygen, which burns fat, and the muscles tense, become elastic. Bodyflex is designed for people of any age. Breathing techniques for weight loss are best done in the morning, but any time will do. The main thing is 2 hours after eating.

Bodyflex includes several exercises, each of which allows you to fight excess weight, sagging skin or wrinkles. The breathing technique is performed in a certain position - as if you are about to sit on a chair. The pelvis needs to be taken back, legs should be placed shoulder-width apart, bend over and rest your hands on your hips. Then exhale slowly through the mouth, inhale quickly and sharply through the nose. After that, the air must be pushed out of the lungs with force, straining the diaphragm. Then we draw in the stomach and count to ourselves to 10. Now you can inhale.

In combination with stretching and exercises on the muscles of the face, an incredible effect is achieved. Centimeters contract, and the body becomes elastic and flexible.

BUTEIKO BREATHING SYSTEM

The Novosibirsk doctor Konstantin Buteyko uses a completely different technique. According to his research, diseases arise not because of a lack of oxygen in the body, but because of its excess. We release carbon dioxide too quickly, which we consider to be harmful, so diseases appear. According to Buteyko, shallow breathing should be practiced. His method allows you to get rid of bronchial asthma, diabetes, heart disease and metabolic disorders.

Performing gymnastics should be supervised by a specialist. To assign exercises, you need to pass an assessment of lung function, measure the pulse, calculate the control pause. The latter represents the time from inhalation to the subsequent desire to inhale. The normal control pause is 60 seconds or more. Another reason for exercising under the supervision of a physician is the cleansing response. The person may feel unwell, accompanied by fever, vomiting, and pain. However, Buteyko calls for this effect to be considered the norm. Although modern scholars disagree. Some believe that the technique is dangerous for the respiratory center, and British scientists consider shallow breathing to be effective and efficient.

LEO KOFLER'S THREE-PHASE BREATHING SYSTEM

Leo Kofler is an opera singer. He developed his technique at the end of the 19th century. Then Kofler suffered tuberculosis, because of which he left the stage. To return to what he loved, Kofler developed complex of breathing exercises that allowed him to get rid of tuberculosis. His system of three-phase breathing allows you to recover not only from consumption, but also from other lung diseases. This technique was supplemented, after which it was named the Kofler-Lobanova-Lukyanova method. The heart of the breathing system is training the breathing apparatus.

Three-phase breathing begins with exhalation. Only half of the air comes out of the lungs, then a pause follows. The pause must be kept until the body has a desire to inhale. After that, inhale through the nose and exhale. There is no pause between inhalation and exhalation. Exercises should be performed while standing with your back straight.

This complex helps to train even exhalation. Also, the Kofler-Lobanova-Lukyanova method includes the elimination of nasal sound, the development of the pharynx muscles and economical exhalation. The system allows you to expand your lungs, learn to sing or speak while performing rhythmic movements. This is especially true for singers who, during performances, must simultaneously dance and sing. Also, the technique allows you to cope with pulmonary diseases.

REBOOFING

American Leonard Orr created a technique to get rid of negative thoughts. The term "rebirthing" itself comes from the English "rebirthing", which means "rebirth". According to Orr, a person is experiencing a birth trauma, which is deposited in the subconscious, negatively affects his subsequent life. With the help of breathing, Orr suggests getting rid of this trauma, as well as the negative events that have an overwhelming effect on us. Rebirthing is a deeper method that includes more than breathing techniques but also philosophy, a positive attitude. But this technique is controversial, because until now there have been no studies confirming its effectiveness.

The exercises should be performed under the supervision of a professional, but then, when the person learns to breathe correctly, you can do them yourself. This breathing technique for relaxation combines the frequency and depth of breathing, each exercise corresponds to a different psychological state. For example, slow deep breathing is designed to reduce negative emotions, to give the body and psyche to relax. And quick shallow breathing crushes all experiences so that you can quickly get rid of them. Exercises should be performed with special music, setting yourself up in a positive way.

Waivation

The rebirthing technique was refined by Jim Lenard and Phil Louth. They also believed that a person should free himself from negative experiences. But at the same time, you need to help him cope with the experiences that appear during breathing exercises. The English word "vivation" has the Latin root "viva". Viva means life. The technique assumes a calm and free cycle of inhalation and exhalation, between which there is no pause. If inhalation occurs through the mouth, then the exhalation will be done through the mouth. If a person inhales through the nose, then he should exhale in the same way. Vivation includes three classes of breathing - deep slow, deep fast, and shallow fast. This technique allows a person to become aware of himself in the world with his feelings, to achieve harmony. In total, there are 5 elements in vivation:

HOLONTROPIC BREATHING

The method was developed by Stanislav and Christina Grof in the 1970s. Their discovery was associated with the prohibition of LSD, and at that time, much of Stanislav's research was based on the expansion of consciousness. Holotropic breathing is shallow breathing. As a result, carbon dioxide is washed out of the blood, which causes constriction of the blood vessels in the brain. This contributes to the appearance of hallucinations, memories from the past. As a result, a person is able to move to the transpersonal level. Holotropic Breathwork has been widely criticized for the potential for brain cells to die off during exercise. The breathing itself does not have clear instructions - it is more frequent than normal breathing and is more shallow. The technique is performed in pairs - one breathes, and the other acts as a sitter. During holotropic breathing sounds specific music, intended for the transition to the transpersonal level. One session lasts about two hours.

RESPIRATORY SYSTEM ACCORDING TO YU.I. PERSHINA

The basis of Pershin's method is the improved methods of Kofler, Buteyko and Strelnikova. The respiratory system allows you to saturate the internal organs with oxygen, because the amount of carbon dioxide in the blood rises. The technique helps to get rid of headaches, allergies, toxins, fights sciatica, heart disease and overweight. Breathing according to Pershin should be shallow, a pause is made between exhalation and inhalation, which allows an increase in the volume of carbon dioxide in the blood. Exhales and inhales are carried out through the nose. The system includes exercises for different zones - genital, spine, cervical spine etc. The set of exercises is large enough.

Many breathing techniques modernize or repeat existing ones. For example, Bulanov's method takes the Buteyko system as a basis, but makes it more rigid. The pause between exhalation and inhalation is as long as a person close to suffocation can withstand. E.V.'s method Streltsovoy is based on yoga breathing. A significant part of the exercises is performed only under the supervision of specialists, otherwise breathing practices can be harmful.

General principles of breathing exercises

If you settled on a system that you can perform on your own, then you should follow a few rules for the exercises to be effective.

Correct breathing really works wonders. But before choosing a set of breathing exercises for yourself, you should consult with a professional. It is possible that a particular technique is right for you. Do not be skeptical about breathing exercises. This technique has been known since ancient times, it really allows you to get rid of mental and physical ailments. The main thing is a competent approach.

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