Respiratory gymnastics Strelnikova
“Ladoshki”. Open your arms (show palms), while the elbows should not move away from the body. A strong and noisy breath, while clenching our fists. On a free exhalation, we relax the palms. Repeat this exercise 96 times in series, four breaths in and out. If it’s hard to do 96 at once, do 24 times.
“Epaulets”. Hands on the belt, fists are tightly clenched, during a short and sharp breath, the hands seem to push off the floor, while the palms open. Then return to the starting position. You need to make eight movements inhale-exhale without stopping, then 3-5 seconds to rest, then again – and so 12 times; or six times 16 movements or three times 32.
“Pump”. Stand up, slouching a little, hands are freely lowered. Tilt, at the moment of maximum approach to the floor, inhale sharply and noisily. Straighten a little (but not completely), exhale passively without tension. Bend over and inhale again. The repetition rates are the same as in the previous exercise.
They even lose weight with the help of breathing exercises, they say, with due diligence, they can replace a fitness club with it! For example, Jianfei’s breathing technique positions itself in this way.
Not sure how to get rid of your hunger? Try the Wave breathing exercise. Lie on your back. Place one hand on your stomach and the other on your chest. Breathe so that when you inhale, straighten your chest and draw in your stomach, while exhaling – vice versa. This exercise, repeated 60 times, pacifies hunger.
“Frog”. Give yourself two minutes to relax and focus your thoughts on the breath. In a sitting position with a straight back and legs set at a right angle (shins-thighs) and apart shoulder-width apart, let air in through your nose and bring it into your stomach. In this case, women clench the fist of their left hand with their right, and men – vice versa. Then exhale freely through your mouth. In this case, there should be a feeling of softness in the abdomen. During inhalation, the lower abdomen should fill with air. When the belly is filled with air, freeze for two seconds. Then breathe out freely through your mouth again. The exercise should be done within 15 minutes. After that, you can not get up abruptly, it is better, without opening your eyes, rub your palm on your palm, then rub your earlobes and only after that open your eyes and get up. This exercise should not be done during your period!
“Lotus”. Sit either in the same way as in the previous exercise, or kneel in the Buddha pose. Put your hands on your knees, one on top of the other with open palms up: women put the left on top, men – the right. Take a deep breath first and relax. Give yourself a minute or two to think about the pleasant things that calm you down. Then start the exercise.
Stage 1. Breathe calmly, take long breaths in and out, try to achieve soundless breathing. The chest and abdomen should not rise noticeably. This stage lasts about five minutes.
Stage 2. Breathe, emphasizing the duration of inhalation and exhalation, as well as the soundlessness of breathing. This step will also take five minutes.
Stage 3. Try to distract yourself from breathing control, but if extraneous thoughts appear, keep yourself in a state of mental relaxation. Keep the feeling that you are breathing and the air is filling you. This stage takes 10 minutes. Do the Lotus exercise three times a day, or before bed, or in the morning after waking up.
Respiratory gymnastics that allows you to quit smoking. At the first urge to smoke, do this exercise, and the desire will disappear! So, we take the first breath on the count of “one”, exhale of the same length, and between them there is a pause also on the count of “one”. Take the next breath a little longer – in two counts, pause and exhale also in two counts, the third, as you probably already guessed, do in three counts, and so on until five – it’s already difficult to breathe longer than five counts. Do this exercise while standing with your back straight. When finished, decrease the duration of the inhale-pause-exhale in the same way by one count until you reach one. Breathe normally for a minute, and repeat two more times from the beginning.