Autonomic dysfunction may be caused by lack of oxygen. It is known that stress increases blood pressure, pulse quickens, breathing becomes rapid and shallow, and the blood not receiving enough oxygen. In stressful situations, to relieve excessive tension, it is recommended to breathe slower and deeper. Of course, slow the heart rate or to reduce the pressure force of will the majority of people not in condition, but it is
possible to control the rhythm and frequency of breathing. Because the breath is one of the regular functions of the body, which man can manage to hold your breath, slow down, or speed it up to make a deep or superficial.
From the breath affects the body’s oxygen supply, and hence the work of the heart. If we breathe correctly, in our body improves venous circulation, blood, and bodies more intensely saturated with oxygen, increases blood flow in the capillaries. In Eastern medicine it is believed that human health depends on how it maintains and uses given to him from birth air energy, so it is not by the existence of different systems of breathing exercises.
Correct breathing need to learn. Forget about the breath, as it immediately becomes involuntary, independent of our will. So we are breathing in your sleep, in a state of great excitement and stress. Of course, we intervene in the breathing process – holding the breath when we need to swallow or to dive into the water.
People with breathing uses your lungs only 20%, in an extreme situation used 50% lung capacity. That is, we do not realize fully the opportunities that our respiratory system.
Our task is to learn to consciously control your breathing, to breath correctly.
The basics of proper breathing.
– Breathing should be full. This means that it involves not only the chest but also the muscles of the abdominal wall and diaphragm. Respiratory cycle looks like this: when inhaling, the chest expands, the front wall of the stomach protrudes. When you exhale, the rib cage is compressed, the front wall of the abdomen is retracted.
– Breathe with the nose (inhalation, and preferably exhale via the nose; usually exhale a quarter longer than the inhalation and should be done smoothly, without effort). Passing through the nose the air is warmed, humidified, largely cleared of dust. With a substantial physical activity when the air begins to “miss”, possible exhale through mouth and nose simultaneously, and when the load increases you can breathe through the mouth and exhale, and inhale. Such breathing is allowed and in the bath or sauna.
– You must adapt your breath to the movements. So, breathe easier, extending or raising his hands, and exhale at the moment of a deep squat, tilting or lowering the hands. Breath accompanied by movements, straightening the rib cage (breeding hand in hand, the extension of the trunk), and exhale with movements that contribute to the reduction of the volume of the thorax (trunk bending, mixing arms). The maximum stress when lifting heavy objects should fall at the beginning of the inhale; hold your breath also better in the first half of the exhale. If you do not synchronize movement with breath, this motor work is always more tiring, more difficult, the person may not realize their potential.
You are invited to a simple set of breathing exercises . which will allow you to master the correct and natural breath. As a result, you will be able to get rid of such unpleasant symptoms of vegetative-vascular dystonia, headache, heart palpitations, a feeling of “breathing corset” and some others. To perform breathing exercises preferably 2 times a day, so that proper breathing has become a habit. You can also include them in your daily morning exercises.
Before beginning the exercise several times to calculate the frequency of your breathing. Remember this indicator is to learn how to change the rhythm of your breathing over time – if you’re breathing correctly, this number will be less. Correct breathing man breathes less.
Select a comfortable position. Most people prefer to do breathing exercises lying down, but you can do the exercises sitting or standing. It is important to follow the sequence of exercises – the complexity increases from one to another.
Breathe rhythmically through the nose with the mouth closed in a regular pace.
If you didn’t need to open his mouth, “help” them, and try to master rhythmic breathing with one nostril (the other in this case press with your finger). In this case, you must have enough air flowing through the one nostril.
To further complicate uniform nasal breathing, holding breath Tacloban, in 2-3 doses, with an exhalation through the mouth. It is enough to repeat the exercise 3-6 times.
Exercise on abdominal breathing. Trying to keep the chest motionless, during inhalation seek maximum bulging belly. Breathe through your nose. While exhaling vigorously draw the belly. To control the correctness of the movements, keep your hands on the chest and abdomen. Repeat this exercise 8-12 times.
Exercise on thoracic breathing. Trying to keep the fixed front wall of the abdomen during the inhale maximally in all directions expand the chest. Exhalation occurs through vigorous chest compression. Breathe only through the nose. To control the correctness of the movements, keep your hands on the waist. Repeat this exercise 8-12 times.
Full breath. This exercise can begin, if you acquired previous three. During the inhale, expand the chest and at the same time (or later) vypyachivaete front wall of the abdomen. Exhale begin with a calm retracting inside the abdominal wall, with subsequent compression of the chest. Breathe only through the nose. To control the accuracy of movements, hands the first time, keep the one on his chest, another on his stomach. Repeat this exercise 8-12 times.
Counter breath. Very well develops coordination of respiratory movements. During inhalation, the chest expands and the abdomen is retracted, and when you exhale the chest is compressed, and the abdomen protrudes. This is a great workout for the diaphragm, which is the abdominal breathing. Exercise perform rhythmically, stress-free and noiseless. Breathe through your nose. Repeat up to 12 times.
The next stage of mastering the breath – control training rhythm of breathing. Smoothly slow down the rhythm of your breathing, and having reached a certain limit (as soon as you feel discomfort) without disturbing the smooth, gradually okashita it up to return to the original rhythm. Separately practice in a smooth deep breathing without changing the rhythm. In this exercise, you don’t need to set records, it is important to examine their capabilities in order over time to expand them. Breathe through your nose. Work continuously no more than 2 consecutive minutes.
Rhythmic breathing through the nose by lengthening the exhalation. Breathe in for 2 seconds, and exhale for 4, then inhale 3 seconds, exhale for 6 seconds, etc. Gradually lengthen the exhalation to 10 seconds. Maximum exercise duration – 12 of respiratory movements.
Now connect the breath with the usual gymnastic exercises. The simplest is the uniform combination of nasal breathing with walking at a slow pace. All the attention focus on the rhythm and synchronization of walking and breathing. You can choose the best, its usual pace. When performing this exercise, the breath should be slightly longer exhalation or equal. Exercise complete within 2-3 minutes.
Starting position – the arms, legs together. Raise your hands to the sides up – inhale, return to starting position – exhale. Repeat 3-6 times.
Random breath simultaneously with the rotation of the arms in the shoulder joints back and forth, alternately 4 times in each direction. Repeat 4-6 times.
“A ragged breath. Take slow breaths through the nose. Exhale in one swift movement through the mouth, then hold your breath for 3-5 seconds. Repeat 4-8 times.
Then adjust the sequence: a quick, deep breath through your mouth, slow exhale through the nose. Repeat 4-8 times.
Synchronization of the movements of the feet breathing. Starting position – feet together, hands on his belt. Pull the straight leg to the side and return to the starting position – inhale, pause, exhale. Repeat 6-10 times in each direction.
You can do this exercise and so. Straight legs put together, hands down. Alternately bend your knees. In the supine position it’s like riding a bike; standing – running in place: the lifted leg, exhale, lowered – breath. Repeat 6-10 times for each leg.
This exercise helps to strengthen the breathing through the slopes. Starting position – feet shoulder width apart, arms along the body. Begin tilts to a horizontal position and below. Tilt – exhale, straighten your inhale. Notice how this facilitates the work of the diaphragm. Repeat 6-10 times. The complication of this exercise is bending to the side. Starting position – feet together, arms to the side. Tilt the torso to the side. Tilt – exhale, return to starting position, inhale. Repeat 6 – 10 times.
Can further complicate the task. Perform torso twists to the side. Turn – exhale, return to starting position, inhale. Repeat 6-10 times in each direction.
Breathing with the load. Starting position – lying on your back. The transition to the sitting position – exhale, return to the starting position, inhale. Repeat 6-8 times.
Squats. A squat, exhale; lift – breath. Repeat the exercise 10-15 times.