If you learn to control your breathing and breathe correctly, no illnesses will get you, and your mood will be uplifted!
All cells in our body need oxygen. If it is not enough, we feel unwell, we get tired faster, we fall into melancholy. But as soon as you start breathing correctly, energy comes and your mood improves. This is no coincidence: oxygen accelerates blood circulation, improves metabolism. It is not for nothing that for many diseases, as well as during the recovery period, doctors prescribe breathing exercises.
Types of breathing
high, in which only the upper part of the chest expands, the lungs expand only slightly in the upper part on inspiration. The amount of air is minimal, the voltage is maximal.
Lateral, in which the chest expands to the sides. At the same time, while inhaling, the stomach is drawn in, which interferes with the work of the digestive organs. More air comes in, but still not enough.
Diaphragmatic, or abdominale, at which the diaphragm works, the abdominal muscles help it. At the same time, a useful massage of the internal organs is carried out. But with such breathing, the lower parts of the lungs mainly work, and the upper and middle ones practically do not participate.
Mixed – the most correct type of breathing. To begin with, the lower part of the lungs is quietly filled with air, while the stomach is pushed forward, then the middle one – the ribs and chest rise, and at the end the upper one – while the collarbones rise, and the stomach is pulled up to the spine. On exhalation, the stomach is drawn in, the diaphragm rises, the chest and shoulders fall. Pause. Such exercises should be started with 2-3 breaths, and after 3-4 weeks bring to 10-15. It is better to train on an empty stomach.
We breathe and heal
It is impossible to pick up “breath from all diseases”. In each case, exercises are prescribed by a physiotherapy doctor. More than 100 breathing techniques are known, here are the most common ones.
Buteyko method
What is the point. Due to deep breathing, there is an excess of oxygen and a lack of carbon dioxide, which causes spasms of blood vessels and bronchi. This, in turn, leads to disease. The Buteyko method teaches shallow breathing, with pauses after each exhalation for 3-4 seconds. The rate of normal breathing according to this method is 6-8 breaths and exhalations per minute. At the same time, the speed and depth of inhalation decrease, the ratio of inhalation and exhalation, and the content of carbon dioxide in the blood are normalized. Breathing should not be heard and seen (even with a fluff brought up to the nose).
Indications. Bronchial asthma, allergies, bronchitis, rhinitis, hypertension, vegetative-vascular dystonia, gastritis.
Противопоказания… Mental illness, infectious – in the acute period, exacerbation of chronic tonsillitis.
Breathing according to Strelnikova
What is the point. It is necessary to learn the so-called paradoxical breathing. A short, noisy inhalation through the nose is done on a movement that compresses the chest so that it is not possible to take a deep breath. Exhale through the mouth, natural and voluntary. With such breathing, the vital capacity of the lungs increases by 15–20%, and nasal breathing is restored.
Indications. Loss of voice, bronchial asthma, chronic obstructive bronchitis, vegetative-vascular dystonia, chronic rhinitis, sinusitis, hypertension, stuttering, neuroses, peptic ulcer, metabolic diseases.
Противопоказания… Glaucoma, high blood pressure numbers, cannot be combined with qigong and hatha yoga.
Sound gymnastics
What is the point. Certain sounds and their combinations are pronounced in a strictly defined way, vibration of the vocal cords is created, which is transmitted to the muscles of the bronchi, lungs, chest, which helps to relax bronchial spasms. The goal is to develop a one-to-two ratio of inhalation and exhalation.
Показания… Bronchial asthma, obstructive bronchitis.
Противопоказания… Mental illness, infectious – in the acute period.
Respiratory gymnastics
What is the point. Exercises that create the skill of full breathing are performed, they are done in combination with general strengthening exercises. In this case, the respiratory rate should be no more than 18 respiratory movements, inhalation is done at the count of 1, 2, exhalation – 3, 4, 5, pause – 6, 7, 8.
Показания… Recently suffered and chronic bronchitis, recently suffered acute pneumonia, prevention of upper respiratory tract diseases.
Противопоказания… Bronchial asthma, obstructive bronchitis.
Qigong
What is the point. An ancient Chinese healing technique that teaches proper relaxation and breathing control. Thanks to a new breathing technique for a person, the spine is straightened, it becomes flexible and strong. You can breathe in different ways, but it is better to breathe through the nose or inhale through the nose, and exhale through the mouth.
Indications. Neurosis, anemia, bronchial asthma, hypertension, stomach and intestinal diseases, depression.
Противопоказания… Mental illness, infectious – in the acute period.
Chi-chun
What is the point. Chinese gymnastics, which allows you to create mental and physical peace. This is all achieved through a combination of physical and breathing exercises. Moreover, different rates, types and rhythms of breathing are used.
Indications. Diseases of the digestive tract, neuroses, hypertension at an early stage, tuberculous diseases of the lungs, bronchial asthma.
Противопоказания… Mental illness, infectious – in the acute period.
Indian yoga
What is the point. Be sure to breathe through your nose – deeply and rarely, without noise. As the air passes through the nose, it is warmed, moisturized and purified. Diaphragm breathing. This breathing stimulates the nerve endings that are associated with the internal organs.
Indications. Neurosis, diseases of the stomach and intestines, depression, chronic bronchitis.
Противопоказания… Mental illness, infectious – in the acute period.
The basics of proper breathing:
– Inhalation mainly occurs at the expense of the diaphragm, while the muscles of the shoulder girdle are relaxed.
– The exhalation should be calm, twice as long as the inhalation.
– Inhale when the chest is relaxed, and exhale when compressed.
– It is necessary to breathe through the nose – in this case, humidification, heating and purification of the air occur, the receptors of the respiratory tract are irritated, the bronchioles expand, breathing deepens and the blood is quickly saturated with oxygen.
Physician in physiotherapy exercises.
The instructor-methodologist in physiotherapy exercises.