Breathing exercises and training techniques. The main means of exercise therapy. Breathing exercises

Something about yoga

The ancient Indian sages developed a whole system that makes extensive use of breathing exercises. Yoga also involves performing meditations, strengthening the body, developing energy and biofields. But in this article we will only touch on

breathing exercises from this system. According to Indian yogis, human life measured not in years. Each person is measured not by the number of years, but by the number of breaths. Such an opinion is clearly not devoid of logic. After all, life is absolutely impossible without breathing. Air consumption is perhaps the most important need human body. Without food, a person can die in one and a half to two months, with a complete lack of water, he will live for a week, and without the ability to breathe in just a few minutes, he will cease to exist. All body systems without exception depend on the supply of oxygen. However, it is not enough just to breathe, consuming air. It's important to know how to do it right. Perhaps the last phrase sounds a little ridiculous, but most people breathe shallowly, which is why the body is not completely freed from carbon dioxide and toxins. And this may well lead to the emergence of a number of diseases.

Some rules

Breathing exercises can give you good health and balance. Thanks to them, your lungs will be properly ventilated, the supply of oxygen to the body will improve and, as a result, brain function and general well-being will improve. Also, breathing exercises will help to get out of negative emotional states. Pay attention to the fact that in the starting position the body should be relaxed. It is strictly not recommended to perform breathing exercises at the time severe fatigue, when your body is overheated or hypothermic. You must be ready for them physically and mentally.

Talasana

So, here are some breathing exercises. Stand straight on your toes, raising your arms in an arc. Taking a slow deep breath, stretch up. You should feel your lungs fill completely with air. At the highest point, join your palms and hold your breath a little. Lower yourself slowly. Exhale slowly. Repeat the entire cycle several times. This exercise is called "Talasana", translated from Hindi - "palm". Strengthens the muscles of the abdomen, neck, lower back.

cleansing breath

Representatives of a number of professions who often need to strain their lungs (teachers, speakers, singers and actors) will certainly find this exercise very useful. It soothes and strengthens certain organs. So, take a deep breath. Air should fill your lungs. Squeeze your lips without puffing out your cheeks, as if you want to whistle. Forcefully exhale some air. Stop for a few seconds. Exhale with force some air again. Stop again for a few seconds. Repeat this until you exhale all the air. Exercise is refreshing and can relieve fatigue. It is worth practicing until you can do it naturally and easily.

Breathing exercises pursue many goals. In particular, some of them help develop the power of the voice. Take a deep breath. Do this as slowly as possible, but with force. Then hold your breath. Stop for a few seconds. Forcefully exhale all the air from your lungs at one time. Do it through an open mouth. Then take a cleansing breath. How to do this, see above.

Types of breathing

Speaking about how a person consumes air, it is impossible not to touch on this topic. There are four main types of breathing: full, lower, middle and upper. The second is typical for men. When they breathe, the stomach seems to pulsate. The latter type is mainly characteristic of women. They breathe through the top of their lungs. Each of these types is worth working out. It is best to do this early in the morning.

Lie down on a hard sofa or floor. Your entire body (head, torso, legs) should be in a straight line. Bending your arms, place one palm on your stomach, the other on your chest. Relax completely. While taking a deep breath, simultaneously stick out your stomach. At this time, the lower sections of the lungs are filled with air. The hand that is on your stomach controls your breathing. The second palm is in a fixed position. Exhale - the stomach goes down.

Take the same starting position. Exhale lightly. Then begin to expand the chest to the sides and forward. In this case, the hand lying on the chest should feel the movement.

The starting position is unchanged. Rise when inhaling top part your chest.

Full breath

You can proceed to it, having mastered all the types listed above. When you inhale, your stomach gradually protrudes, then the middle and upper chest.

Conclusion

How we consume air is important. Your health and longevity depend on it. Do not forget that there is breathing exercises. Perform the exercises listed above every morning, and then you will feel the effect.

When a person is very worried, they say to him: "breathe deeply." During severe stress the processes occurring in the body begin to accelerate, so it needs more oxygen. Or, conversely, in situations where a person is in a nervous, tense state that requires increased attention, breathing slows down and becomes rare. For example, while watching a spectacular circus stunt, spectators are in a state that is usually referred to as "watching with bated breath." This interrelation of the psyche and breathing allows the use of regular breathing exercises to calm the nerves. People who master the technique of proper breathing have the ability to control their mood, mental state, and relax the nervous system.

• What kind of breathing is used for relaxation?
• Basic breathing methods
• Rules for performing breathing exercises
• The simplest breathing exercises
• Calming exercises nervous system
• Breathing to relax and clear the mind
• Breathing exercises for sleep

What kind of breathing is used for relaxation?

Any breathing exercises to calm the nervous system of an adult are based on setting a strict rhythm. After all, it is important to understand that the effect of breathing exercises on the body depends on the strength and frequency of breaths, their depth, and the duration of breath holding. If you breathe shallowly, too often, then small portions of oxygen will enter the lungs, and the calming effect will not be achieved. Moreover, there will be stimulation of the nervous system, which will cause an increase in its activity.

Therefore, any breathing exercises are based on a measured and deep breathing. In this case, the lungs are more fully filled with air, which leads to the enrichment of all tissues of the body with oxygen, thereby normalizing arterial pressure, muscle spasm is relieved, the brain begins to work better, and the nervous system relaxes.

Basic breathing methods

There are 4 types of breathing in breathing exercises:

• filling with oxygen of the upper parts of the lungs, when breaths are taken by the movements of the collarbones;
• chest breathing, when the ribs open and contract;
• abdominal breathing with the help of the abdominal muscles, due to which the diaphragm begins to move, the internal organs are massaged and saturated with oxygen;
• a wave-like way of breathing, in which the three methods of breathing described above are sequentially activated.

These breathing methods are basic, and on their basis, other breathing techniques have been invented that are used to strengthen and calm the nerves.

Rules for performing breathing exercises

When choosing soothing breathing movements, you need to learn the most important rules for any technique, non-compliance with which will bring all efforts to nothing:

• Any breathing exercises to calm the nervous system should be done in a lying or standing position, in which the back would be completely straight.
• Exercise is best done with eyes closed meditating and imagining pleasant pictures and images.
• You need to fully concentrate on the process of breathing, at first it will have to be controlled consciously. Gradually, the need for conscious control of inhalations and exhalations, but it will be necessary to continue to concentrate on the very process of breathing.
• The mind should be rid of any negative thoughts, and all muscles should be completely relaxed. The relaxation of the muscles should be done smoothly - from the tips of the toes and further up the body, paying special attention to the face, neck and shoulders, in which the muscles are most tense.
• Calming exercises need to be repeated 5-10 times, but do not overstrain at the same time. Before moving on to the next exercise, you need to wait a bit so that the body has time to adapt.
• While inhaling, you need to imagine how the body, along with oxygen, is filled with calmness and clean energy. During exhalation, you need to imagine how the accumulated tension is “squeezed out” of the body.

• It is also useful during breathing exercises to repeat to yourself settings like “I am calming down”, “I am calm”, “I am relaxing”, etc. Such formulations should not contain negative particles “not” and simply negative content (“I am not anxious ”), and forms of the future tense (“I will calm down soon”).

The simplest breathing exercises

The first breathing exercises are based on nasal breathing, you need to start them with a full exhalation, using complex breathing.

• Belly breathing. The abdomen expands during a deep inhalation and falls down during a slow exhalation. The duration of the breath is 3-4 seconds, after which it is required to hold the breath for a couple of seconds, and then exhale for 4-5 seconds. The interval between breaths is 2-3 seconds.
• Breathing in the chest. Inhale - the ribs "open" for 3-4 seconds, then hold the breath for 2 seconds. After there is an exhalation, the chest “shrinks” for 4-5 seconds. Then 2-3 seconds break, and the exercise is repeated.
• Clavicular breathing, in which the clavicles rise when inhaling, and lower when exhaling. The intervals and duration of the exercise are the same.
• Wave-like breathing, in which the breath begins from the abdomen, then continues through the chest and ends with the collarbones. Exhalation occurs in the opposite direction. The final stage should be carried out especially measuredly.

Exercises to Calm the Nervous System

Often in everyday life you can hear a fairly common phrase: "All diseases are from nerves." Indeed, the state of the nervous system has a close relationship with the state of health. And among those people who do not know how to control their nerves, very often there are hypertension, ulcers, cores.

Exercise #1

This stress relief exercise can be done in any position that suits you - sitting or standing. First you need to take a deep breath. Then you need to hold your breath, mentally imagine a circle and slowly exhale it. Exhale in this way three more circles, and then imagine a square and also mentally exhale it twice.

Exercise #2

The exercise is done lying on your back. It is necessary to establish rhythmic, calm breathing and imagine that with each breath your lungs fill up. life force, and on exhalation it spills over all parts of the body.

Exercise #3

According to many experts, yawning helps to fill the blood with oxygen and release it from excess carbon dioxide. Also, during a yawn, there is a tension in the muscles of the mouth, face, neck, which leads to an acceleration of blood flow in the vessels of the brain. A yawn helps to improve the blood supply to the lungs and expel blood from the liver, increase the tone of the body and create impulses of positive emotions.

These positive properties yawning is used by the Japanese who work in the electrical industry - every half hour they do breathing exercises that help a lot with tension. They unanimously break away from work for a short break in order to yawn in an organized way with the whole team, and then start working again.

A healthy yawn should be correct: it must be done with your eyes closed, and your mouth as wide open as possible. Oral cavity it must be tense. In this position, try to pronounce the sound "uuuuu" low and stretched and imagine that a cavity is formed inside the mouth, descending down.

While yawning, you should stretch your whole body. To make the exercise even more effective, you can perform it while smiling. Smiling, as you know, contributes to the formation of a positive emotional impulse and perfectly relaxes the muscles of the face.

Exercise #4

If you have to go through a psychologically tense situation, then in order to maintain self-control in it, self-confidence, conscious control of the situation, it is recommended to do such an exercise. Imagine that in your body at chest level there is a powerful press. Take short and vigorous breaths, clearly feeling the presence of this press in the chest, its strength and heaviness. Then take slow, long exhalations, imagining that the heaviness descends and displaces emotional tension, unpleasant thoughts from the body. Finishing the exercise, you need to mentally “shoot” with the press everything negative emotions into the ground.

Video with exercises to calm the nerves:

Breathing to relax and clear the mind

Exercise #1

Take a fairly deep breath through your mouth, pursing your lips tightly. You need to exhale the air in short jerks, as if pushing it out from the inside, also through pursed lips.

Exercise #2

Take a deep breath, pulling in your stomach. Exhalation is done in short jerks, in portions, through lips folded into a pipe. It is necessary to exhale until the lungs are completely empty. Then wait a few seconds and repeat the exercise.

Exercise #3

Place one hand on your forehead and the other on the back of your head. This position helps to increase blood flow, cleanse the consciousness and mind, get rid of tension and anxiety. Holding your palms in this position, inhale and exhale measuredly, making short breath holdings between inhalations and exhalations.

Exercise #4

Here, the technique of sequential clamping of the nostrils is used with the help of right hand. Thumb you need to attach to the right nostril, and the little finger to the left. Alternately through both nostrils you need to carry out calm breaths and full exhalations. When the right nostril is blocked, the left hemisphere of the brain is stimulated and vice versa.

Exercise #5

This exercise is used to relieve stress. First, a rather deep, but short breath follows, after which you need to hold your breath for 4 seconds and move on to a deep full exhalation. This is followed by a 5-second pause before the next breath.

Video with soothing breathing exercises:

Breathing exercises for sleep

For people who suffer from a disorder such as insomnia, breathing exercises for sleep are recommended, the exercises of which are aimed at training the correct breathing rhythm and normalizing not only sleep, but also the general mental state.

Exercise #1

Take a calm, deep breath, slowly sticking out your stomach, opening your chest and filling it with air. The chest, filled with air, should rise and tighten the stomach. Thus, all parts of your lungs will be filled with air. Then slowly exhale the air from them in the reverse order: first, the lower sections of the lungs are emptied, then the rest, while deflating and lowering the stomach, and then the chest.

Exercise #2

When doing this breathing exercise to improve sleep, you need to make sure that your chest remains as motionless as possible. Take deep breaths, pushing your stomach out, and then exhale the air from your lungs, drawing your stomach back in.

Exercise #3

These breathing exercises for deep sleep will help you relax and cope with insomnia. It uses very simple technique: 5 minutes to carry out light, slow breaths and exhalations, concentrating on the breathing process and listening to your own inner feelings. To make this exercise more effective, it is advisable to press your palms to the solar plexus, and breathe with your chest and stomach.

In the early days, breathing exercises before going to bed should be done no more than 2-3 minutes. In the following days, gradually increase the time of classes.

Too intense training can lead to excessive alertness and deterioration in the process of falling asleep.

When doing gymnastics, you need to carefully monitor your feelings. If you feel tired and tense, you should immediately stop exercising. Do breathing exercises with a good, calm mood, mentally setting yourself up for a healthy sleep.

Do you use breathing exercises to calm your nerves or improve your sleep? Do they help you? Tell us about it in the comments.

What is breathing exercises and why, in appearance, such simple steps help to 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 in the article the rules of breathing exercises, its benefits and video exercises.

It turns out that in order to lose weight, it is not enough to establish a diet. You also need to learn how to drink water and breathe properly. The experience of many men and women shows that breathing exercises in the morning, which, by the way, takes only 5-15 minutes, energize you for the whole day and help you easily lose weight. overweight. If you combine it with subsequent water contrast procedures, then the effect on health and a beautiful figure will be multiplied by 2. Read on our website.

The benefits and rules of breathing exercises

Breathing is one of essential functions human body. Unfortunately, few people attach importance to it. But many teachings, in particular, eastern ones, pay attention to various kinds of breathing exercises and breathing techniques, by performing which you can rejuvenate, improve your health, lose weight, recharge your batteries or, conversely, relax.

Recognizes the benefits of breathing exercises and traditional medicine. It is recommended as an auxiliary treatment for diseases of the respiratory organs, cardiovascular, uneven and musculoskeletal systems and many other ailments.

The benefits of exercises, by performing which you can learn to control the frequency, depth and rhythm of breathing, are as follows:

1. Prevention of hypoxia of the body is carried out.
2. The volume of the lungs increases. The respiratory organs are sanitized.
3. Through the lungs, oxygen actively enters the blood, accelerates metabolic processes inside the body. The skin becomes more elastic and elastic, its color improves.
4. The brain receives the nutrition it needs, the nervous processes are stabilized (headaches disappear, nervous tension falls, etc.).
5. In one or another breathing technique, various groups muscles. Their tone improves, and body fat decrease.

Breathing exercises for energy and weight loss are done in the morning. This time of day is considered the most favorable in connection with the biorhythms of the human body. Immediately after waking, breathing is still oppressed. Through exercise, you can activate this and all other functions of the body.
Before you start doing 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 for the fact that it is better to do it in the morning.
2. The room should be Fresh air. It is advisable to open the window.
3. There should be no distractions to perform the exercises. Gymnastics can not be done with the TV on. Only quiet music for meditation is allowed.
4. The clothes in which the person performing the exercises is dressed 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 the exercises in front of a mirror in order to understand what is happening with the body at this time.

Five easy exercises for morning breathing exercises

You can learn how to properly perform breathing exercises for weight loss and improve the condition of the body as a whole in special courses or video lessons. Along with the well-known techniques of yoga, scurvy and bodyflex, author's methods, for example, A. Strelnikova and M. Korpan, are popular.

Here are some examples of effective weight loss exercises

1. This exercise is aimed at reducing the circumference of the waist and hips.
It is performed in a standing position. A simplified version can be done directly in bed. It is done like this:

• a deep breath is taken through the nose;
• exhalation should be noisy, it is performed both by the nose and by the mouth;
• on exhalation, the abdominal muscles are drawn in;
• at the same time, breath is held;
• on a delay, the abdominal muscles must be tightened and relaxed five times.

The exercise should also be repeated five times.

2. The following exercise is based on rhythmic breathing alternating with a delay:

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

Perform three to five repetitions of this breathing exercise.

3. Exercises from the Oxysize system teach diaphragmatic breathing.
Most often in ordinary life people breathe from the chest, the lower parts of the lungs remain unused and poorly ventilated. This technique allows you to increase the supply of oxygen to the body, improve blood circulation in organs and tissues, and also directly work out the muscles of the press.

Progress:

• legs slightly bent at the knees;
• hands make a circular motion back, the shoulder blades are connected;
• the back must be kept straight;
• while inhaling with the nose, it is necessary to inflate the stomach as much as possible;
• on exhalation, the abdominal muscles tighten;
• it is necessary to limit the movement of the chest during the exercise.

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

4. Next effective exercise performed in a sitting or standing position.
The back should be perfectly straight. Inhalation is done through the nose, exhalation through the mouth. The execution sequence is as follows:

• in the initial position, hands clenched in fists are pressed to the stomach;
• on inhalation, the hands begin to reach for the floor, the fists, as it were, push the air down;
• breath is held for three to five seconds, at which time the hands relax;
• on exhalation, you must return to the starting position.

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

5. With the help of the following actions, you will be able to cheer up and recharge your batteries for the day ahead:

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

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

Respiratory gymnastics, due to its relaxing effect on the body, is also capable of

Proper breathing works wonders. But for right choice a set of breathing exercises just for you, it is best to consult with a professional. No need to be skeptical about breathing exercises. The benefits of breathing exercises have been known since ancient times, it helps to recover from mental and physical ailments. The main thing is a competent approach.

The exercises described below are simple, but the benefits are great. These exercises are basic in yoga and they are suitable for any unprepared person.

Holding your breath

It is an important exercise that promotes the development of the respiratory muscles. If you do the exercise regularly, it will expand the chest. According to yoga, such a temporary holding of the breath will benefit the nervous system, the circulatory system, the digestive organs, and the respiratory organs.

An exercise:

• Let's get straight.
• Let's take a breath.
• Hold the air in the chest as soon as possible.
• Forcefully exhale air through the mouth

For beginners long time it is difficult to hold your breath, but with practice you can significantly increase your capabilities.

Lung activation

The exercise is designed to activate the oxygen-absorbing cells. Do not abuse this exercise and you need to do it with great care. Even if there is a slight dizziness, it is better to interrupt the exercise and rest.

An exercise:

• We stand straight, stretch our arms along the body.
• Let's take a very deep and slow breath.
• When the lungs are filled with air, hold your breath and slowly hit the chest with your palms.
• Exhale slowly and slowly strike the chest with your fingertips.
• Let's do a cleansing breath.

This exercise activates the absorption of oxygen by the lung cells and increases the tone of the body.

Rib stretch

Ribs are important for proper breathing, so doing special exercises You can make them more flexible.

An exercise:

• Let's get straight.
• Press the hands to the sides of the chest high under the armpits so that the thumbs are directed to the back, the palms are on the sides and the remaining fingers are turned to the front of the chest. We seem to squeeze the chest with our hands from the sides, but not much.
• Let's take a full breath.
• Let's hold on little time air in the lungs.
• Slowly squeeze the ribs with your hands, and slowly exhale the air.
• Perform cleansing breath.

Chest expansion

From lack of physical activity and hypodynamia, the volume decreases chest. This exercise helps to restore the normal volume of the chest.

An exercise:

• Let's get straight.
• Let's take a full breath.
• Let's hold the air.
• Extend both arms forward and clench two fists at shoulder level.
• We sharply take our hands back.
• Let's move our hands back and forth and quickly clench our fists several times and strain the muscles of the hands.
• Exhale sharply through the mouth.
• Let's do a cleansing breath.

Breathing exercise on the go

We perform it at any suitable time and during a walk.

An exercise:

• On a walk, we walk with our heads held high, with our chin slightly extended forward and our shoulders back, and the steps should be the same length.
• Let's take a breath, slowly count to 8 and take 8 steps during this time so that the count is equal to the steps, stretch the breath for 8 steps.
• Exhale slowly through the nostrils, count to eight and take eight steps.
• Hold your breath, keep walking and count to eight.
• We repeat the exercise until we feel that we are tired. We repeat several times a day.

If it is difficult to perform this exercise, then we will reduce the time of exhalation and inhalation, and hold the breath to 4 steps.

cleansing breath

It will help you quickly clear Airways. It is performed when breathing is lost or very frequent, when you need to restore breathing.

An exercise:

• Starting position - let's lower our arms along the body, legs shoulder-width apart.
• We perform a full breath, and without holding our breath, we begin an intense exhalation through tightly closed lips in small portions. Stretch your lips into a smile. We do not puff out our cheeks. The body is tense on exhalation - we clench our hands into fists, stretch our arms down along the body, straighten our legs, squeeze the buttocks tightly and pull them up. Breathe while you have something to breathe. Again, take a full breath and repeat until you fully restore your breath.

These exercises are performed under the supervision of a doctor and only after consultation with a specialist.

Breathing exercises for diseases

Cardiovascular diseases

When the heart hurts or shortness of breath sets in, you can perform breathing exercises to improve your health.

An exercise:

• Sit on the edge of a bed or chair and place your palms on your knees.
• Lower your head slightly (look at the floor), leaning forward a little, take loud and short breaths.
• When inhaling, bend, straighten up - exhale.
• Repeat several times. Exhalation happens by itself, without your efforts. Don't strain your back.
• When performing the exercise, do not lean back.

These exercises can be done for up to 30 minutes. Cardio breathing exercises are an integral part of a comprehensive breathing workout that strengthens the cardiovascular system as well as the lungs, increasing body endurance and calorie burning.

Bronchitis Exercises

Inflammatory disease of the bronchi is accompanied by swelling of the mucous membrane and is protracted. In chronic bronchitis, it is recommended to carry out breathing exercises, due to which the accumulation of mucus is eliminated and breathing is facilitated.

A set of breathing exercises should be carried out twice a day (morning and evening) for 2-3 weeks. It is very useful to do the exercises "Pump" and "Hug shoulders".

Exercises:

• Alternating inhalations and exhalations through the mouth and nose, we take 16 breaths through the nose, then immediately without stopping 16 breaths through the mouth. A total of 32 breaths will be performed.
• Inhalation through the mouth is done quietly, almost inaudibly, as if they are saying: "Ah, ah, ah."
• Exhalation leaves after each breath independently, passively through the mouth too.

Scoliosis Exercises

Scoliosis is one of the diseases that causes curvature of the spine and pain in the back, as well as twisting of the body and a decrease in the heart and lungs. In addition to exercises to correct the spine, a doctor may recommend breathing exercises to treat this condition. One of them is deep breathing. The exercise can be performed lying down or sitting.

An exercise:

• Start by imagining that your body is divided into three parts: the abdomen, Bottom part chest and upper chest.
• Take a deep breath, then exhale, imagining that you are releasing your breath from each part.
• Inhale and repeat three to five deep breaths.
• After doing this exercise several times, exhale more evenly, bringing all three parts of the body together in one breath.

Exercises for the Lungs

Try some easy breathing exercises for your lungs. This will help in breathing and ensure a good condition in general. After doing these breathing exercises, you will feel more confident.

Breathing exercises increase lung function. Running or walking are considered light exercise and can greatly increase lung function, allowing them to be stronger and cleaner. By doing light exercise every day, or at least three times a week, you can greatly improve your quality of life as well as your health. Easy breathing let you enjoy life to the fullest.

Thanks to breathing exercises, a person quickly calms down, learns to control his emotional state. A set of breathing exercises should be combined with morning exercises Or do it at night before bed. Breathing exercises should be done with pleasure and good mood. Practice breathing exercises in comfortable clothing and in a well-ventilated area.

If you want to live long healthy life you should have clean and healthy lungs.

Exercises for Asthma

Breathing exercises for the treatment of asthma are aimed at eliminating the incoordination of breathing. Due to the fact that a person has the ability to arbitrarily change the rate of breathing and the amplitude of respiratory movements.

Exercises:

1. Attention is fixed only on inhalation through the nose. Inhale - loud, sharp and short.
2. Exhalation is carried out after each breath independently (preferably through the mouth). The scheme is as follows: extremely active inhalation through the nose and absolutely passive exhalation through the mouth. It is very important to control the exhalation, it should not be sharp or loud.
3. Inhalation must be done simultaneously with a set of movements. In Strelnikova's breathing exercises, breathing and movement are inseparable from each other.

Paradoxical breathing for the treatment of asthma gives a complex therapeutic effect on the human body:

1. improves metabolic processes that play an important role in blood supply, including lung tissue;
2. helps the body in restoring disturbed nervous regulation by the central nervous system;
3. positively affects the drainage function of the bronchi;
4. disturbed nasal breathing is restored;
5. helps to eliminate some morphological changes in the bronchopulmonary system;
6. helps the body cope with inflammatory formations, straightening wrinkled areas of the lung tissue, restoring normal blood supply, and eliminating local congestion.

It should be noted that in the rehabilitation of a person suffering from bronchial asthma, the leading role is played by physical factors.
Respiratory gymnastics is a kind of powerful healing effect on the patient's body. Lessons different types respiratory gymnastics help to adapt the patient's body, his cardiovascular system and respiratory organs to physical activity, increase immunity. Active breathing exercises lead to optimization of the processes of excitation and inhibition of the central nervous system, contribute to the elimination of its functional disorders. All this strengthens the respiratory muscles, helping to eliminate disturbances in neuroendocrine regulation, reduces the increased lability of the bronchi, restores the normal breathing mechanism, and normalizes the activity of others. internal organs.
If there was a seizure bronchial asthma, it is advisable to use breathing exercises to stop it.
The main tasks of respiratory gymnastics in the treatment of bronchial asthma:

1. elimination of bronchospasm;
2. normalization of the respiratory mechanism;
3. restoration of balance in the processes of excitation and inhibition in the cerebral cortex;
4. oppression of tholamic cortico-visceral reflexes;
5. increase in the strength of the respiratory muscles;
6. counteracting the development of emphysema;
7. activation of trophic processes in tissues;
8. improvement of lung ventilation;
9. normalization of the function of external respiration;
10. promote the removal of sputum from the respiratory tract;
11. increase the body's resistance to environmental influences.

When doing breathing exercises, you must adhere to the following rules:

1. The total load for the patient's body when performing therapeutic gymnastics should rise and fall gradually.
2. Physical exercise with the greatest load significantly increases performance of cardio-vascular system the patient must be placed in the middle of the lesson.
3. After exercise, which cause an increase in the frequency of breathing and heart contractions in patients, it is imperative to use breathing exercises that have a calming effect on breathing, blood circulation and the nervous system.
4. Physical exercises in the main period of the lesson should involve all the muscles in the work.
5. As you study some exercises, it is recommended to periodically update and complicate them, remembering that the positive effect of training is achieved as a result of the constant development of new conditioned reflex connections and only through systematic exercises.

Breathing exercises in combination with drug treatment speed up recovery.

In 1952, Konstantin Pavlovich Buteyko proposed a unique physiotherapy method that reduces the manifestations of asthma. The method is based on nasal breathing and a decrease in the depth of breathing. Scientists put forward the idea of ​​alveolar hyperventilation, the so-called deep breathing. K.P. Buteyko suggested that from the depth of breathing, there will be no more oxygen in the blood, but the amount of carbon dioxide will decrease. It is believed that the Buteyko method can cure or alleviate the course of 98% of human diseases, which is approximately 152 common diseases. This technique has been in demand for 40 years in various clinics of the USSR, and in 1986 it received a patent and official approval from the USSR Ministry of Health.

The method of voluntary control of breathing according to Buteyko is used for the purpose of rational restructuring of the act of breathing. But learning to control breathing is possible only under the condition of systematic training, when the correct type of breathing is learned and fixed at the level of reflexes.
Improving the coordination of the respiratory muscles increases the speed of inhalation and exhalation, which facilitates breathing with a narrowed bronchial opening, and the effect of bronchial drainage increases.

A set of exercises

• It is necessary to sit on a chair, relax, stop looking a little above the line of the eyes.
• Try to relax the diaphragm, the breath will become shallow, there should be a lack of air in the chest.
• You should stay in this state for 10-15 minutes.
• With an increased desire to breathe, you can slightly increase the depth of breathing.
• Try to breathe through the tops of your lungs.

If everything is done correctly, at first a feeling of warmth will appear, then it will be a little hot, after 5-7 minutes perspiration will appear and great desire take a breath. Fight this desire only through the relaxation of the diaphragm. Remember that the exercises must be performed without noise, breathing through the nose.

Breathing exercises K.P. Buteyko are aimed at training proper breathing, at developing a person’s ability to hold their breath on exhalation and on inhalation, while physical activity and at rest.

Breathing in the upper lungs: inhale 5 s, exhale 5 s, while the chest muscles are in a relaxed state; pause 5 s, do not breathe, relax as much as possible. Repeat 10 times, about 2.5 minutes.

Full breath. Thoracic and diaphragmatic breathing at the same time. Inhale for 7.5 s, start with diaphragmatic breathing - finish with chest; exhale 7.5 s, start from the upper sections of the lungs - finish with the lower sections of the lungs, namely the diaphragm; pause 5 s. Repeat 10 times, about 3.5 min.

Nose point massage on pause. Executed 1 time. Breathe through the right, then the left halves of the nose (10 times each).

Abdominal contraction exercise. Take a full breath in 7.5 seconds, maximum exhalation 7.5 seconds, followed by a pause (5 seconds) with the abdominal muscles drawn in. Repeat 10 times, within 3.5 minutes.

Maximum ventilation of the lungs. The exercise consists of 12 quick maximum exhalations and inhalations for 1 minute: inhale 2.5 s, exhale 2.5 s. Then make the maximum pause on the exhale. Enough 1 time.

Rare breath by levels:

• Level 1: inhale 1-5 s, exhale 5 s, pause 5 s, i.e. 4 breaths per minute. Do only 1 minute and without stopping breathing go to the next level.
• Level 2: inhale for 2-5 seconds, after inhalation, hold the breath for 5 seconds, exhale for 5 seconds, then pause for 5 seconds, that is, 3 breaths per minute. The duration of the level is 2 minutes.
• Level 3: inhale 3-7.5 s, hold breath 7.5 s, exhale 7.5 s, pause 5 s, i.e. 2 breaths per minute. Perform 3 min.
• Level 4: inhale for 4-10 seconds, hold your breath for 10 seconds, exhale for 10 seconds, pause for 10 seconds, that is, 1.5 breaths per minute. Perform within 4 minutes. Continue as long as possible. Ideally, reach 1 breath per minute.

Double breath hold. Make the maximum pause on the exhale, and then the maximum delay on the inhale. Perform once. Further: in a sitting position - a maximum pause of 3-10 times, running in place - 3-10 times, walking in place - 3-10 times, crouching - a maximum pause of 3-10 times.

Shallow breathing. Sit in a comfortable position, relax and do chest breathing. Then reduce the volume of exhalation and inhalation until the breath becomes invisible (breathing at the level of the nasopharynx). At first, there is a slight lack of air, then medium and even strong. This speaks of correct execution exercises. Do shallow breathing for 3-10 minutes.

Remember that all exercises must be performed without noise, breathing through the nose.

Alexandra Nikolaevna Strelnikova invented this technique together with her mother back in the forties of the last century to quickly restore the voice of singers. And already in 1972 she was presented as the official author of a method for treating diseases accompanied by loss of voice. In addition, it turned out that this gymnastics helps with other peculiar diseases.

How does Strelnikova's gymnastics work?

The method of gymnastics itself is based on the production of short noisy breaths through the nose, in which attention is not focused on exhalations (they are done arbitrarily), along with certain body movements aimed at compressing the chest. And if these exercises are performed correctly, then the brain, as a result of pulmonary ventilation, is saturated with oxygen. At the same time, it passes headache and restore vascular tone.

Both children, starting from three years old, as well as adults and the elderly, can do breathing exercises according to the Strelnikova method. All that is needed for this is the very desire of a person to engage. Strelnikova's technique alleviates bronchial asthma, chronic rhinitis, sinusitis, laryngitis, normalizes weight, reduces addiction (of any kind), and relieves stress. It promotes healing diabetes, hypertension and many others.

Fundamentals of breathing exercises

You need to take a noisy breath through your nose (about 60 breaths per minute). Of course, on the first try, you will not be able to give out such a number of breaths per minute, since it is not very easy, so you should start with two correct short breaths.

Exercise should be done with a slightly open mouth. Try to reproduce a breath that lasts one second and immediately, without thinking about exhaling, take a second breath. If you manage to take two breaths in a row, then try to take four and so on up to eight breaths. It is worth considering that you must definitely take an even number of breaths, or a multiple of eight.

Gymnastics is done while standing, but if the condition does not allow you to stand, then you can sit.

Initial breathing exercises

If you have learned to take eight short breaths in a row, you can try the initial breathing exercises.

Exercise "Palms"

In a standing position, open palms are held at shoulder level. During inhalation, our palms are clenched into fists, and with an arbitrary exhalation they immediately open, then inhale again - clenching the palms into fists, and exhaling - squeezing the fists.

Exercise "Ears"

In a standing position, we tilt from one side to the other, touching the shoulders with the ears (the right shoulder with the right ear, the left, respectively, with the left). Inhale at the lowest point of the slope. This exercise helps in the treatment, but people with such a disease need to do it with caution.

Exercise "Pump"

Perform the exercise while standing, leaning forward. We take a quick breath, while slightly raising our hands up and immediately lowering them.

On the initial stage you need to take eight breaths for each exercise, gradually increasing their number to ninety-six. Then you need to try to make the exercises more difficult, increasing the frequency of approaches. Gymnastics should be done for about 30 minutes, twice a day.

This complex will allow you to master the correct and natural breathing, as well as get rid of many manifestations of VVD (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 included in daily morning exercises.

Most 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 complexity increases from one to another.

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 coming through one nostril. In the future, it is possible to complicate uniform nasal breathing by inhaling jerkily, in 2-3 steps, with exhalation through the mouth.

Exercise 2

Abdominal breathing exercise. (Repeat 8-12 times)

Trying to keep the chest motionless, while inhaling, try to stick out the stomach as much as possible. Breathe through your nose. As you exhale, pull in your belly vigorously. To control the correctness of movements, keep your hands on your chest and stomach.

Exercise 3

chest breathing exercise. (Repeat 8-12 times)

Trying to keep the front wall of the abdomen motionless, while inhaling, expand the chest as much as possible in all directions. Exhalation occurs due to vigorous compression of the chest. Breathe only through your nose. To control the correctness of movements, keep your hands on your waist.

Exercise 4

Full breath. (Repeat 8-12 times)

You can start this exercise if you have mastered the previous three exercises well. While inhaling, expand the chest and at the same time protrude the front wall of the abdomen. Begin exhalation by gently drawing in the abdominal wall, followed by chest compressions. Breathe only through your nose. To control the correctness of movements, for the first time, hold one hand on the chest, the other on the stomach.

Exercise 5

Counter breathing. (Repeat up to 12 times)

Develops coordination of respiratory movements. During inhalation, the chest expands, and the stomach retracts, while exhaling vice versa. This is an excellent diaphragm training, due to which abdominal breathing is carried out. Perform the exercise rhythmically, without tension and silently. Breathe through your nose.

Exercise 6

Breath control training. (Perform continuously no more than 2 minutes)

Smoothly slow down the rhythm of your breathing, and having reached a certain limit (as soon as you feel discomfort), without disturbing the smoothness, gradually speed it up until you return to the original rhythm. Separately, train in a smooth deepening of breathing without changing the rhythm. In this exercise, you do not need to set records, it is important just to study your capabilities in order to expand them over time. Breathe through your nose.

Exercise 7

Rhythmic nasal breathing with prolonged exhalation. (Maximum - 12 breaths)

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

Exercise 8

The combination of uniform nasal breathing with walking at a slow pace. (Perform within 2-3 minutes)

Focus all attention on the rhythm and synchronization of walking and breathing. Choose the optimal, familiar pace for yourself. When performing this exercise, the inhalation should be somewhat longer than the exhalation or equal to it.

Exercise 9

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

Exercise 10

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

Repeat the exercise 4-6 times.

Exercise 11

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

Take a slow breath in through your nose. Exhale in one quick movement 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 each side)

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

You can do this exercise as well. Put your straight legs together, lower your arms. Alternately bend your knees. When lying down, it is like riding a bicycle; in a standing position - running in place: a 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. Start tilting to a horizontal position and below. Tilt - exhale, straighten - inhale. Notice how this facilitates the work of the diaphragm.

The complication of this exercise is tilting to the side. Starting position - legs together, arms to the side. Tilt your body to the sides. Tilt - exhale, return to the starting position - inhale.

You can make the task even more difficult. Perform torso twists to the sides. Turn - exhale, return to the starting position - inhale.