Simple breathing exercises

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Breathing exercises S.I. Loseva "Breath of Life" - The simplest breathing exercises.

Advantages

Flaws

Details

The proposed method was developed in the 80s of the last century by a valeologist from the city.

Table of contents:

Kharkov Stanislav Ivanovich Losev. Now the author of the method is engaged in medical psychology and gives his lectures in Ukraine and Russia, and teaches this breathing technique as a gift to everyone who comes to the meeting; further information is already paid. Despite the free nature of the method, the method itself is very effective, easy to use and accessible to everyone. S. I. Losev himself studied at one time with the inventor of the VLGD method (Volitional elimination of deep breathing) K. P. Buteyko. Having compared the VLGD method, yoga breathing exercises and other methods, S.I. Losev noticed that they all have a common property, namely, when they are performed, the volume of air passing through the lungs per unit of time decreases. It should be borne in mind that the lungs of an ordinary person are capable of providing the body with oxygen with a 20-fold reserve even for the heaviest loads, i.e., by reducing the breathing intensity even several times it is impossible to achieve oxygen starvation. At the same time, with a decrease in gas exchange, the CO2 content in the lungs increases and, accordingly, the concentration of carbon dioxide in the venous blood increases. Here is the most amazing thing. It turns out that when the concentration of CO2 in the blood increases, the oxygen supply regulation system gives a command to expand arterial vessels and capillaries, which opens up access to supply the body's cells with oxygen and nutrients. It is very important to understand that the presence of CO2 in the blood directly depends on physical activity and when working in the office, and while relaxing near the TV, many people have a CO2 level corresponding to the state of sleep or so, and accordingly the arteries, arterioles and capillaries are narrowed - organs and their cells have minimal food and simply suffocate without oxygen. Back in the 70s of the last century, on the initiative of K.P. Buteyko, research was carried out to find a parameter that clearly indicates that this person is healthy, and this one is sick, and such a parameter was found! It turned out that the CO2 content at rest in a healthy person is always higher than in a sick person, and the lower this concentration, the worse the state of health. At the same time, the concept of a control pause was introduced

, this is the time for which a person is able to hold his breath, at rest after normal exhalation and the appearance of slight discomfort and the desire to inhale, and this time is directly proportional to the concentration of CO2. In a completely healthy person, the CP should be at least 60 seconds. The child will not be able to be born and will die during childbirth if his CP is less. If your CP is less than 30, you are at risk and may get cancer; on the contrary, if your CP is more than 35, you are protected from this terrible disease. Measure your CP. Most people who consider themselves healthy simply do not yet know about their illnesses, but the illnesses already exist, they just have not manifested themselves yet.

How to increase CO2 levels?

According to the method of S.I. Losev, which is called “Breath of Life,” everything is very simple: once a day, before going to bed, while lying in bed, you need to relax, concentrate on breathing and at some point, after the next exhalation, hold your breath until slight discomfort appears and the desire to inhale, inhaling and exhaling to repeat the delay, while you must be prepared that each next pause will be shorter than the previous one. In the end, you will have a desire to take several deep, deeper than usual, inhalations and exhalations, take them slowly, slowly and repeat the exercise. You should exercise for no more than 15 minutes. but you won’t be able to do more than that, if everything is done correctly, then in about 10 minutes you will fall asleep calmly and deeply. Over time, your CP will begin to increase, which means that your CO2 level is also increasing and you are approaching a state of full health. Positive changes in health will begin immediately. Sleep will normalize, you will feel more energetic in the morning, but serious problems that have accumulated over the years will not go away soon; patience and perseverance are needed.

How effective is such gymnastics? There are a large number of people who have seriously improved their health and the best advertisement is Stanislav Ivanovich himself, he is close to 70, but looks at most 45 and his ability to work and energy can only be envied.

Try it, the positive sensations of warming up the body, movements in the circulatory system will be in the first lesson.

Source: http://otzyv.expert/samaya-prostaya-dihatelnaya-gimnastika

Breathing exercises in the morning: rules, benefits and video

Author: BODYCAMP editors

What is breathing exercises and why, apparently, such simple actions help you lose weight, rejuvenate and feel full of energy and strength. You can even give up coffee, because breathing exercises in the morning will energize you for the whole day. Read the article about the rules of breathing exercises, its benefits and video exercises.

The benefits and rules of breathing exercises

  1. Hypoxia of the body is prevented.
  2. Lung volume increases. The respiratory organs are sanitized.
  3. Oxygen is actively supplied to the blood through the lungs, and metabolic processes within the body are accelerated. The skin becomes more elastic and firm, its color improves.
  4. The brain receives the nutrition it needs, nervous processes are stabilized (headaches go away, nervous tension subsides, etc.).
  5. A particular breathing technique uses different muscle groups. Their tone improves and fat deposits are reduced.

Breathing exercises for energy and weight loss are done in the morning. This time of day is considered the most favorable due to the biorhythms of the human body. Immediately after waking up, breathing is still depressed. Through exercise, you can activate this and all other functions of the body.

Read on the website: How not to gain weight in the fall: 10 working secrets

Before you start doing the exercises, you should learn the rules of breathing exercises.

  1. Breathing exercises for weight loss are performed on an empty stomach or at least two hours after eating. This is another explanation that it is better to do it in the morning.
  2. There must be fresh air in the room. It is advisable to open the window.
  3. There should be no distractions to perform the exercises. Gymnastics cannot be done with the TV on. Only quiet music for meditation is allowed.
  4. The clothing that the person performing the exercises is wearing should not hinder movement.
  5. During breathing exercises, you need to concentrate on your actions and sensations.
  6. At first, it is recommended to perform exercises in front of a mirror in order to understand what is happening to the body at this time.

Five simple exercises for morning breathing exercises

Here are some examples of effective exercises for losing weight

It is performed in a standing position. A simplified version can be done directly in bed. It is done like this:

  • take a deep breath through your nose;
  • exhalation should be noisy, it is performed both through the nose and mouth;
  • as you exhale, the abdominal muscles retract;
  • at the same time the breath is held;
  • During the hold, the abdominal muscles must be tensed and relaxed five times.

The exercise should also be repeated five times.

  • you need to exhale all the air from your lungs through your mouth;
  • take a deep breath through your nose;
  • repeat inhalation and exhalation five times;
  • on the fifth exhalation, hold your breath for ten seconds, while intensely drawing in your stomach.

Perform three to five repetitions of this breathing exercise.

Most often in everyday life, people breathe through their chest; the lower parts of the lungs remain unused and poorly ventilated. This technique allows you to increase the oxygen supply to the body, improve blood circulation in organs and tissues, and also directly work the abdominal muscles.
  • legs bend slightly at the knees;
  • make a backward circular movement with your hands, bringing your shoulder blades together;
  • you need to keep your back straight;
  • while inhaling through your nose, you need to inflate your stomach as much as possible;
  • as you exhale, the abdominal muscles tense;
  • It is necessary to limit chest movements during the exercise.

You can perform the diaphragmatic breathing exercise up to ten times.

The back should be perfectly straight. Inhale through the nose, exhale through the mouth. The execution sequence is as follows:

  • in the starting position, hands clenched in fists are pressed to the stomach;
  • as you inhale, your hands begin to reach towards the floor, your fists seem to push the air down;
  • the breath is held for three to five seconds, during which time the hands relax;
  • as you exhale, you need to return to the starting position.

For good health and smooth weight loss, ten repetitions will be enough.

  • you need to take the lotus position, you can do it right on the bed;
  • the index finger is placed on the bridge of the nose;
  • exhale air through your mouth;
  • close your left nostril and inhale with your right;
  • while holding your breath for 8-10 seconds, release the left nostril, close the right one;
  • exhale air through the left nostril;
  • Now inhale through your right nostril, hold your breath for 8-10 seconds, move your finger, and exhale through the same right nostril.

In this case, it is also necessary to perform ten repetitions.

Breathing exercises in the morning video

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Breathing exercises

Breathing exercises are a powerful tool for normalizing the gas exchange process; an important condition for its effectiveness is the correct execution of the exercises. To do this, we must explain the huge difference between full and deep loops. In various works on yogi breathing exercises in Russian translation, these two different concepts are identified as one - a full breath, it can be understood as deep, but this is far from the same thing. In Sanskrit, Hindi, English these are different concepts. To perform the exercises correctly, it is necessary to distinguish between these concepts.

Types of breathing

A full breath is more correctly translated as “complex”, that is, with the participation of all parts of the chest (lower, middle and upper). A deep breath means full stretching, mainly of the lower parts, which is extremely undesirable. Full is done half as much as possible, but with the obligatory distribution of air first into the lower, then into the middle and upper sections. This way we will open all the alveoli.

K.P. Buteyko proved that normally the alveoli contain 6–6.5% carbon dioxide. This is ensured by the correct rhythm. With very deep and irregular breathing, carbon dioxide is “exhaled” from the alveoli, which dramatically disrupts both the rhythm and the absorption of oxygen. If a person does not have pauses after the cycle and, especially after exhalation, then a complete “recharge” of the walls of the alveoli does not occur. They seem to be charged all the time, or, in any case, many of them are charged with a negative electrostatic charge. Oxygen, which has a negative charge, is “repelled” from the wall. A vicious circle of excess oxygen is created in the chest, and the body experiences oxygen starvation.

Correct breathing rhythm

This situation occurs when playing sports is abruptly interrupted for some reason. When an athlete performed a lot of physical activity, his deep breathing could not remove all the carbon dioxide. With a sharp decrease in load, the habit of breathing deeply remains for a long period, resulting in a decrease in the percentage of carbon dioxide in the alveoli, which can subsequently result in rapid obesity of the former athlete. He develops certain vegetative neuroses, including hypertension, myocardial infarction and bronchial asthma; to prevent negative consequences, it is necessary to perform breathing exercises.

This is why it is so important to know more about lung function before you start practicing. A similar picture occurs in a person after suffering from inflammation, bronchitis, or other acute diseases. During illness, this mechanism is established as a defensive reaction. After complete or incomplete recovery, the established reflex to deep breathing in some individuals does not fade away, and this leads either to vascular disorders or to other spastic phenomena. In severe cases, bronchial asthma may develop.

We were taught that the normal filling rate of a person's lungs should be 14-16 cycles per minute. This can happen, according to the teachings of yogis, only in a person who does not know how to breathe correctly, although he appears healthy in appearance. With the correct rhythm, and therefore with correct and sufficient gas exchange, the frequency does not exceed 8–10 times per minute. In some people, young and with healthy lungs, even 6 times per minute. But in order to breathe like this, you need to learn it by doing the training and maintaining the technique.

It is best to start practicing under the supervision of someone who has already mastered the technique. To begin with, self-observation is carried out.

  1. What is your frequency?
  2. How do you usually breathe at rest, with or without pauses?
  3. What is the depth of your breathing?
  4. Are your cycles smooth or do they occur spasmodically?

Once you have figured out your current position, begin to carefully “retrain” yourself to normal technique using gymnastics. You need to know that usually an adult can absorb 3000–3500 cubic meters in one breath. cm of air, and most of us inhale too quickly in 1-2 seconds. At this speed, the lower sections are overstretched, and, in addition, we must expend muscular effort in order to draw in more air per second.

If the filling is extended using gymnastics, and all parts of the lung are filled with air, say, in 8–10 seconds, then in one second a person will receive not 700, but 300 cubic meters. see air. Moreover, it is important to know that the force of the air stream, both at the beginning and at the end, should be the same. The same applies to exhalation.

During a long regular cycle, a variable change in intrathoracic pressure is created in the chest cavity, which trains and strengthens the heart muscle. And if this is also done with pauses during inhalation and exhalation, then, in addition to proper gas exchange, as mentioned above, some hypoxemia (lack of oxygen in the tissues) is created. It forces the body's enzyme systems and endocrine glands to work more actively, that is, it stimulates and in some way rejuvenates the body.

Where to start breathing exercises?

You need to start gymnastics by controlling the depth, duration and strength of the cycle. Our first exercise will be full breathing (its difference from deep breathing, which was discussed above).

Sit as comfortably as you like in the “lotus” position, Turkish style or on a stool, but so that your head, neck and entire spine form one line. Don't lean back or lean forward. The hands are relaxed and rest freely on the knees, the eyes are half-closed, and all attention is focused on breathing.

A full breath seems to consist of 3 movements. First, we slowly, quietly inhale air through our nose and fill the lower part of the lungs. Remember that it must be filled 1/2 of the possible volume. Then, continuing to inhale with the same force and speed, we fill the middle part of the lungs, also as if by 1/2 of the volume, and finally, lifting the collarbones up, we draw air into the tops of the lungs.

When performing the practice, at first the stomach protrudes slightly, but not completely, then the sides expand, the top of the lungs rises, the collarbones rise. At the end, the stomach is slightly pulled inward. When exhaling, which also occurs gradually (at the beginning of 1-2 weeks it is equal in duration to inhalation, then 2 times longer than inhalation, 5-6 seconds, exhalation - 10 seconds), the lower part of the lungs is first released (compressing and drawing in - but not strongly - the stomach), then the middle and, finally, the upper, lowering the shoulders at the end.

Slowly repeat this exercise 10-15 times. Do this 3 times a day.

Some people find it difficult to start practicing this type of breathing right away, especially women (they usually have middle or upper breathing).

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Source: http://yogah.ru/praktika/pranaiama/dyxatelnaya-gimnastika.html

Breathing exercises - several techniques

Breathing exercises - what do they mean by this? Not every person knows how to breathe correctly. A person’s health, mood and consciousness depend on this skill. All cells of the body are saturated with oxygen, therefore, having learned the nuances of breathing exercises, it is possible to improve the functioning of the body.

What is breathing exercises?

Most yogis are confident that a person who controls his breathing can control himself. Most people don't have this skill. When breathing incorrectly, the chest and abdominal cavity become tense. This picture is observed due to quick short exhalations, a short pause between inhalation and exhalation.

By becoming familiar with the nuances of healthy breathing, you can improve the functioning of the entire body. In everyday life, most people breathe shallowly, without focusing their attention on it. But, having mastered the basics of breathing exercises, you can fully feel the positive changes. Breathing exercises work real miracles.

Benefits of classes

In order to experience the benefits of the respiratory system, you need to know some details. By inhaling deeply, the body receives ten times more oxygen than during normal breathing. Breathing deeply and calmly improves the functioning of the lymphatic system. At the moment of exhalation, most toxic components are eliminated.

  • At the moment of inhalation, the brain can consume up to 80% of oxygen.
  • By learning to breathe deeply and correctly, you can slow down the aging process.
  • A person can go without eating for about 3 weeks, without drinking for only 3 days, and without breathing for only 3 minutes.

Who should do gymnastics?

It is worth noting that everyone can do this without exception. People who:

  • may be in stressful situations very often;
  • strive to improve metabolic processes, which contributes to achieving ideal forms;
  • Gymnastics is useful for people involved in public speaking. These include politicians, teachers and TV presenters who need to regularly train their voices;
  • with regular insomnia;
  • You can also advise people who do not know how to relax at the end of the working day;
  • breathing exercises are indicated for asthmatics and people suffering from bronchopulmonary diseases;
  • for young mothers, especially in the last stages of pregnancy, breathing exercises are a necessity;
  • During exercise, the cardiovascular system is strengthened.

It is worth noting that the list of people for whom breathing exercises are a necessity is very large. By doing the exercises regularly, mental and physical balance will come. Thousands of people all over the world respond positively to the classes.

Breathing exercises - important tips for performing exercises

  1. Exercises will be effective only if they are performed regularly a couple of times every seven days.
  2. You should exercise before meals or an hour after meals.
  3. Before you start doing gymnastics, you should try to relax the muscles in the neck area. To achieve the best effect, you need to turn your head as convenient as possible from right to left and vice versa.
  4. When performing gymnastics, your arms and shoulders should be completely relaxed.
  5. In this case, the head cannot be tilted. It's better to lean forward a little.
  6. Experts do not recommend taking too much oxygen.

It should be understood that there are several methods of gymnastics. Moreover, each method has different implementation features and pursues its own objectives.

The nuances of Vietnamese gymnastics

By giving preference to this method, an internal massage of the gastrointestinal system will be performed. In this case, the rectum, liver, pancreas, and intestines are stimulated, and metabolic processes in the body are improved.

How to do?

You should slowly draw air through your nasal passages. In this case, the stomach will inflate as much as possible, like a balloon. Now you need to stop for two seconds and gradually exhale, drawing in your stomach. At this point, you should again hold your breath for a second.

Gymnastics can be done according to the following template. After inhaling, hold for a couple of seconds; after exhaling, you can pause for four seconds. Pause and repeat the exercise.

At first, you should do the exercises 2 times a day, 10 times. After a week, increase the amount by 5 times. Gradually the number of times should be increased to 30 or more.

Breathing for cleansing

Following this technique, you can cleanse the lungs, stimulate the respiratory system, and rejuvenate the body as a whole. Also, such gymnastics promotes weight loss by restoring the functioning of metabolic processes.

How to do?

The exercise begins by inhaling oxygen through the nose. This should be done slowly, about two seconds. Now you should pause for exactly three seconds. You need to exhale through your lips, folded into a tube, as if exhaling air through a small gap. The exhalation should last about 10 seconds. If after the allotted time the air has not come out, it is exhaled sharply to the end. It is important to do this exercise both in the morning and in the evening.

Breathing exercises - lunar-solar exercise

It's no secret that human breathing is directly affected by the moon and the sun. For a long time, scientists have studied this process and found that breathing through the right and left nostrils is different. Breathing takes an active part in the processes of the nervous system.

Oxygen entering the right nostril stimulates its work, and air passing through the right nostril stimulates its inhibition. For example, if a person’s right nostril does not function normally due to a cold, he may experience nervous tension and insomnia.

Otherwise, left nasal passage congestion will lead to chronic fatigue. To achieve harmony and put the body in order, you should use this exercise.

How to do?

Using the thumb on your right hand, you should close your right nostril, and inhale air with your left slowly, for about two seconds. Pause at the same interval and exhale for about four seconds. With the other nostril, it is important to do the same manipulations using your left hand.

For each nostril, repeat the exercise up to 10 times. After a short time, you can feel an improvement in your well-being, and fatigue will disappear as if by hand. Such exercises are great for colds and headaches.

Exercise "Health"

Experts recommend performing the exercise from a lying position. But it can be done standing or in a sitting position, depending on what is convenient for you. Or you can listen to the opinion of a specialist and perform it lying on your back.

Breathing exercises - how to do?

Oxygen is inhaled through the nose for a couple of seconds, holding the breath for eight seconds. Now you should exhale slowly, about four seconds. The exercises should be performed strictly according to the template.

Breathing correctly means inhaling, which should be half as long as exhaling. The pause should be four seconds longer than the inhalation. Such gymnastics should be performed in the morning and before going to bed every day, without holidays or weekends. The duration of the exercise can vary between 2-3 minutes.

Breathing is considered the basis of life. By learning to breathe correctly, you can prolong youth and health for many years. Doing the exercises is not at all difficult. As a result, you can get cheerfulness of spirit and body, a boost of energy, and improvement of the body as a whole. Plus longevity.

Source: http://www.diet-menyu.ru/uprazhneniya-dlya-poxudeniya/dyxatelnaya-gimnastika.html

Breathing technique: how to breathe correctly and which breathing exercises to choose

We tell you why incorrect breathing is dangerous, how to normalize it, and what type of breathing exercises is best to choose to improve your health.

Have you ever thought about how you breathe? In life, we use less than half the volume of our lungs; we inhale air superficially and rapidly. This wrong approach disrupts the functioning of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

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

Why is improper 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. The result is overstrain, which leads to increased mucus secretion, increased cholesterol levels, narrowing of blood vessels, spasms of the bronchi and smooth muscles of all organs.

How to normalize the breathing process?

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

What are the benefits of breathing exercises?

  • Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
  • Massage internal organs, improve intestinal motility and strengthen the abdominal muscles.
  • Concentrating and increasing intellectual activity.
  • Reducing fatigue, combating stress and insomnia.
  • A surge of energy, vigor and excellent well-being.
  • Young, elastic skin and even losing extra pounds.

Five general rules for performing breathing exercises

  1. Start with the lightest, gradually increasing the load.
  2. Train outdoors (or in a well-ventilated area) and wear comfortable clothing.
  3. Don't get distracted while studying. Concentration is important to achieve maximum effect.
  4. Breathe slowly. Slow breathing promotes the greatest saturation of the body with oxygen.
  5. Have fun doing the exercises. If unpleasant symptoms appear, stop training. Consult a specialist regarding reducing the load or increasing the pause between approaches. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

Yoga practice

Many centuries ago, yogis discovered the relationship between breathing and 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 internal organs, you gain balance and harmony. Yogis call their system pranayama. During exercises, you need to breathe only through your nose.

Pranayama is the ability to consciously control breathing and manage the energy of the body through inhalation and exhalation.

Kapalbhati - belly breathing

Sit in a comfortable position with your back straight. Close your eyes and focus your attention on the area between your 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 towards your spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

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

Inhale and exhale through your left nostril, then close it and inhale through your right. Change fingers, covering alternately the left and right nostril. Perform 10 breathing cycles.

Gymnastics Strelnikova

This gymnastics was developed as a way to restore the singing voice. However, practice has shown that A. N. Strelnikova’s method, based on gas exchange, is capable of naturally and effectively healing the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing is to inhale quickly through your nose every second while doing the exercises. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). The exhalation is imperceptible, it happens by itself. Strelnikova’s system includes many exercises, the basic ones being three.

Exercise "Palms"

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

Exercise "Epaulettes"

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

Exercise "Pump"

Leave your legs in the same position. Inhale loudly, slowly bend down and reach your hands towards the floor without touching it. Then smoothly return to the starting position, as if you were working with a pump. Do eight episodes 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 alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

An interesting fact confirms this theory: the volume of the lungs of a patient with bronchial asthma is 10–15 liters, and that of a healthy person is 5 liters.

The goal of this breathing exercise is to 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 difficulty breathing up to the use of corsets.

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 pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above your eye line. Relax your diaphragm, starting to breathe so shallowly that your chest feels short of air. You need to stay in this state for 10–15 minutes.

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

Bodyflex

This is a technique for combating excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex 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-step breathing

Imagine as if you are about to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, put your buttocks back. Place your palms about 2-3 centimeters above your knees.

  1. Exhalation. Purse your lips into a tube and slowly and evenly release all the air from your lungs without any trace left.
  2. Inhale. 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. Forcefully exhale all the air from your diaphragm through your mouth. You should get a sound similar to “groin.”
  4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to get 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 exhales. The goals of his exercises are 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 easy difficulty. Perform the first five exercises slowly six times. Breathe through your chest and nose.

5 exercises to strengthen your core muscles

Exercise No. 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower your straight legs forward, to the sides and back (one leg as you inhale, the other as you exhale).

Exercise No. 2. Place your feet at a short stride distance. As you inhale, bend back as far as possible (with your head), push your hips forward, bend your hands 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 No. 3. Close and do not lift your heels. As you inhale, tilt your torso to the left, while simultaneously moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise No. 4. Spread your feet as far apart as possible. Heels point outward and arms hang loosely at your sides. Rotate your body: right shoulder back, left hip forward, and vice versa.

Exercise No. 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do a deep squat as you exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises are, they should be performed carefully. Consult your physician before starting any activity. Gradually increase your exercise to avoid the unpleasant symptoms of hyperventilation.

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

Surprisingly, it is true: the natural process of inhalation and exhalation can greatly change your life. Correctly selected breathing technique can improve health and ensure longevity. The main thing is the desire to learn and a competent approach.

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Breathing exercises that prolong life

Many people are confused by the abundance of methods and techniques for “correct” breathing and breathing exercises. They were and are used in almost any ancient and modern schools of health, self-defense, sports and martial arts, and martial arts. Serious research institutes are developing methods and instruments for normal, artificial or forced gas exchange in natural and extreme conditions for pilots, cosmonauts, and submariners.

The art of managing the optimal balance of oxygen and carbon dioxide in arterial blood is to increase the carbon dioxide content with the necessary and minimum sufficient oxygen content.

The need for carbon dioxide arose “historically” many millions of years ago, when carbon dioxide in the atmosphere accounted for nine-tenths of its volume. Now there is only 0.03% carbon dioxide in the air, and the blood contains more than 7%. But the laws of metabolism of the cell, which requires carbon dioxide for life, have been preserved. That's why we breathe more often than we need, but we live less than we could. The average person takes 12 breaths per minute. In this case, the lungs are strongly ventilated with excessive loss of carbon dioxide. Shallow and slower breathing - at least one and a half to two times - will lead to an increase in plaque life expectancy.

And if you learn to breathe at a frequency of 1-3 breaths per minute, as experienced yogis do, then you can actually eat low-protein foods, using air nitrogen and carbon dioxide for protein synthesis.

For the vast majority of people, it seems completely incomprehensible, and therefore impossible, to achieve such high successes in such a primitive way as breathing exercises.

This complex, if performed daily, will not increase your life expectancy, but 7-10 years, excellent health and victory over depression are guaranteed.

The main thing to note is that breathing can be trained. We breathe continuously and spontaneously. And breathing training begins from the moment our attention switches to breathing control. That's the whole secret. There are three simplest classical stages of breathing training. This is the simplest breathing exercises, pendulum rhythmic breathing and the “vibration” mantra.

THE SIMPLE breathing exercise consists of six exercises. Gymnastics can be done several times a day, if necessary, to recover or relax. If the first four exercises normalize gas exchange and are aimed at stabilizing and relaxing the body, then the last two can be considered as an oxygen cushion, as is known, used in emergency cases.

To perform this gymnastics it takes only 5-6 minutes. It allows you to quickly relieve fatigue and restore performance. When performed regularly, it normalizes gas exchange, blood pressure, the immune and nervous systems, cleanses the body of toxins, improves heart function and digestion, increases lung capacity and prolongs life.

1. Full breathing. Start exhaling slowly through your nose. Lower the diaphragm, pulling your stomach in slightly. Then, without tension or holding your breath, begin a slow, calm inhalation through both nostrils “from the bottom up,” filling the lungs to 2/3 of their volume. First, stick out the lower abdomen, then slightly raise the upper chest and in the last phase slightly raise the collarbones. Without holding your breath, immediately begin a slow, calm exhalation - slightly pull in your stomach, while the diaphragm rises up, then the ribs slightly compress (the upper part of the chest drops), and then the collarbones drop. And so repeat 3 cycles of “exhale-inhale”.

Mentally counting, for example, to three during exhalation and to three during inhalation, it is necessary to ultimately select a comfortable duration of inhalations and exhalations. Attention should be focused on counting, smoothness and continuity of breathing. A mental image, for example, of a flywheel spinning evenly in the lungs or a piston rising and falling evenly along the spine helps a lot. The exercise is completed in approximately 1 minute.

5. Ventilation of head cavities. Exhale, then inhale, filling your lungs about halfway. The essence of the exercise is a series of sharp, controlled exhalations. Inhalation occurs as if by itself. When inhaling and exhaling, the diaphragm should rise and fall like a pump piston, and the chest should remain expanded and motionless. The arms, head and shoulders should not twitch in time with the exhalations. Exhalation time is approximately 3 times shorter than inhalation. The entire exercise consists of 3 series with a pause between them to perform “full breathing”. In each series, from 3 to 10 exhalations can be performed so that breathing does not get lost during the pause. The exercise is completed in approximately 1 minute.

THE SIMPLE breathing exercises allow you to create the basis for preparing for pendulum breathing. Here are three classic basic exercises: pendulum breathing, pendulum breathing with inhalation hold, pendulum breathing with exhale hold.

Attention should be focused on counting, smoothness and continuity of breathing, especially on exhalation and the pause after exhalation, as well as on relaxing the respiratory muscles. As before, the quality of the exercise is enhanced with the help of a mental image, for example, a flywheel spinning evenly in the lungs or a piston or a swinging pendulum rising and falling evenly along the spine. When the flywheel, piston or pendulum is figuratively lowered, its movement slows down (super-slow exhalation). The duration of the exercise is 2 minutes.

The breathing amplitude in this exercise is even less than in the previous two. It is necessary to strive to increase the duration of the inhalation-exhalation cycle and reduce the depth of its amplitude. Once you have mastered this exercise confidently, you can include pressing the root of the tongue to the palate, as was described in the “overcoming breathing” exercise.

Under the title “The Art of Being Happy,” back in the “samizdat” times, I came across a small book that contained (the first in my practice) a mantra that struck me with its simplicity and effectiveness.

Only later did I learn from other sources that these “secret, divine, magical, saving” sounds and the mantra itself are more than one thousand years old. Mantra means “mental protection” in the broadest sense of the phrase.

OM, VOM, HAM, YAM, RAM, VAM, LAM.

Execution technique: From pendulum breathing, switch to inhaling 2/3 of the lung volume and then, without pause, slowly exhaling, sing, stretching the vowels and nasal sound “mmm,” all seven sounds in succession. Start singing the first sound “A-o-u-mmm” and mentally direct your gaze to the highest point of the head (fontanel). When performed correctly, you will feel a vibration inside the top of your head.

On the same exhalation, proceed to singing the second sound “Vo-o-mmm” and mentally direct your gaze to the center of the head opposite the eyebrow. Feel the vibration. The pituitary gland or, as yogis say, the “volitional chakras” is located in this place.

If you have enough air, on the same exhalation go to the third sound “Ha-a-mmm” and mentally direct your gaze to the projection of the thyroid gland on the spinal column. When you feel vibration in this area (“throat chakras”), move on to the next sound.

The fourth sound “I-I-mmm” is a look at the projection of the “air chakra” (roughly the center of the lungs) on the spinal column. It is difficult not to notice the vibration of this chakra.

The fifth sound “Ra-a-mmm” is a look at the projection of the “fire chakra” (stomach) on the spinal column. Feel the vibration and then move on to the next sound.

The sixth sound “Wa-a-mmm” is a look at the projection of the “water chakra” (bladder) on the spinal column. Feel the vibration - vibration massage of the “water chakra” and move on to the last sound.

The seventh sound “La-a-mmm” is a look at the “earth chakra” (tailbone). Feel the vibration in the intestinal area and you can end the mantra and open your eyes or return to the first chakra and begin a new cycle.

It is useful to change the pitch and volume of the sound during repeated cycles. Later, try learning to sing to yourself.

In general, the description of the “vibration” mantra is much more complicated than its execution.

Effect. This is one of the effective and easy to perform mantras. Singing the matra at the same time means performing the simplest pendulum rhythmic breathing, but with a very prolonged exhalation - just what is needed to prolong life, that is, to increase the level of carbon dioxide in the blood. It is known that singing, and in particular church singing, increases life expectancy.

Vibration of the nerve nodes is a kind of natural vibration massage that improves and normalizes the blood supply to these centers. This is an excellent preparatory exercise for any type of meditation. However, doing it yourself is very useful. The mantra relieves nervous stress, physical or mental fatigue, and depression.

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