Respiratory gymnastics: why and how
Breathing is a vital process. In ordinary life, we do not even think about how we breathe. And in vain, because due to improper breathing, various diseases can appear. If the cells do not have enough air, their position may deteriorate, the metabolism slows down, and you will often get tired, lose youth and get sick more often. Breathing exercises that can restore the work of the whole body will come to the rescue.
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Respiratory gymnastics: benefits
Breathing exercises will help you to improve health, increase resistance to viruses, improve metabolic processes and even cure diseases.
Most people in the process of breathing use only 40% of the lungs, this can lead to a deterioration in the gas exchange process. If you take for the habit of "breathing deeply", then you can get around many problems. It has been proven that people who practice such gymnastics are less susceptible to external factors and practically do not experience stress. Correct breathing plays a huge role in your appearance: the skin loses its elasticity when there is a lack of oxygen, it becomes lethargic, changes its shade to a dimmer, it may appear wrinkles.
How to do breathing exercises
The most important nuance that must always be performed is to breathe with all your lungs. Conduct a kind of experiment: sit upright with your right hand on your stomach and your left hand on your chest. If you breathe correctly, then the belly should rise first, and then the chest.
It is best to do gymnastics in the morning and in the evening. For maximum benefit, exercise on an empty stomach. This is especially important to consider for those who suffer from hypertension and disruption of the gastrointestinal tract... You can do gymnastics at home or take a walk in nature. The only difference will be the frequency of inhalation and exhalation. While walking, you need to alternate inhalation and exhalation in steps. And remember: inhale through your nose and exhale through your mouth.
Breathing exercises
Consider some of the modern methods:
- Buteyko Method. This technique will teach the correct shallow breathing. Breathing deeply can oversaturate the body with oxygen, and it will experience a lack of carbon dioxide. This can lead to various diseases and vasospasm.
- Yogi method. In India, breathing is called "pranayama" because it is capable of influencing "prana" - the energy of life. According to the adherents of Indian traditions, the position of all systems depends on "prana": respiratory, nervous, cardiovascular, digestive, emotional mood. Breathing, according to the yogi system, is not frequent, deep, through the nose.
- Qigong Method. This technique is originally from China. These exercises teach correct breathing, the ability to relax and calm down. Good for the nervous system. It's no secret that stress causes many illnesses. This technique can help with asthma, hypertension, anemia, diseases of the bronchial tract.
Depending on the effect you want after training, breathing exercises can be aimed at relaxation or toning. She is able to both calm and give vigor and decisiveness.
Breathing exercises for the abdomen
Exercise for breathing that can remove extra pounds from the abdomen is called "jianfei", which translates "Lose fat"... Such a complex is subdivided into several parts: "Lotus", "Frog" and "Wave". It is most convenient to do gymnastics in sportswear.
- "Wave". Lie on your back, legs should form a right angle, and press your feet to the floor. Place one palm on your tummy, and the palm of the other hand on your chest. Try to relax, breathe, then you need to pull in your tummy and straighten your shoulders. Exhale while puffing out your tummy and pulling in your chest. Thus, the belly and chest make a wave. Exercise at least 20 times daily.
- "Frog". Sit in a chair, but make sure your legs create a 90-degree angle. Do not move your legs, but keep them wide. Squeeze one palm into a fist, grasp the fist with the other palm. Set your elbows on your knees, rest your head on your fist. Relax. After a couple of minutes, inhale and hold the air in the tummy area. Then exhale, relaxing all muscles. Inhale again, filling the tummy with air, lock in this position for a couple of seconds, then inhale and exhale sharply. Finally, sit for a while with your eyes closed.
- "Lotus". Sit in the lotus position. Cross your legs to cross, stretch your arms up. Then place your palms on your knees. Concentrate, lock the back straight, tilting your head and shoulders down. Touch your tongue to the palate and inhale deeply several times. Then breathe freely for 10-12 minutes. During gymnastics, relax and try to dream.
Respiratory gymnastics according to Strelnikova
This complex is aimed at treating diseases associated with loss of voice. In practice, it was found that such gymnastics has a beneficial effect on diseases of the cardiovascular system. During gymnastics, all parts of the body are involved. The effect of Strelnikova's exercise is that there is an increase in immunity. In more detail and visually, you can familiarize yourself with the set of exercises in the video presented.
