In the life of every modern person, excitement and negative emotions appear from time to time. In this regard, the body is filled with a state of anxiety, depression and stress. When such difficulties arise in the work of the body, healing breathing can help. Breathing deeply is an indicator of good mood and he alth. With each breath we receive and take in oxygen, which is an important part of our life rhythm. In this article, we will talk about known breathing techniques, as well as whether it is possible to perform physical exercises and breathing practices with respiratory diseases.
How does breathing work?
When inhaled, the respiratory system delivers oxygen to our body through the nose or mouth. It enters the lungs through the larynx, trachea, bronchi, and then takes part in the blood supply of our body. During the processexpiration releases carbon dioxide.
The muscles in the chest cavity (diaphragm) contract and expand to make breathing easier. The diaphragm is the main muscle used in breathing, in the process it engages the intercostal muscles, the muscles of the abdomen and neck. It happens that a person begins to feel pain due to an injured or stretched muscle. Here, physiotherapy exercises for respiratory diseases can be a real salvation.
Research
The breathing practice, known as "diaphragmatic" or "deep" breathing, is defined as an effective integrative training of the body and mind to combat stress and psychosomatic conditions. Therapeutic breathing exercises include: contraction of the diaphragm, expansion of the abdominal muscles, deepening of expiration and inspiration, which, consequently, reduces the frequency of breathing and increases the amount of gases in the blood. Diaphragmatic breathing gymnastics is considered a key component of yoga and taijiquan, due to special rhythmic movements it promotes emotional balance and social adaptation.
Psychological studies have shown that breathing practice is an effective non-drug way to reduce negative conditions: anxiety, depression, stress. Breathing exercises have been found to combat emotional exhaustion and overwork. 30-day practices with a daily duration of more than 5 minutes can significantly reduce the anxiety of people, including pregnant women.
A similar effect of breathing exercises on anxiety was observed in a three-dayintervention study, where the exercises were performed 3 times a day. Additional results from a randomized controlled trial suggest that a 7-day intensive yoga program that includes pranayama (breathing exercises) reduces anxiety and depression in patients with chronic low back pain and respiratory problems.
Difficulties
Most people take breathing for granted, except for people with asthma, in which the airways in the lungs narrow to the point where it becomes impossible to breathe.
Inhaled corticosteroids and beta-agonists come to the rescue to open the airways. For some people with severe asthma, these medications may not be enough. In addition to drug treatment, everyone can try physical therapy for respiratory diseases.
Studies show that breathing exercises can help improve quality of life as an adjunctive therapy to medications and other standard treatments for disease.
Less worry
It turns out that breathing strongly affects the feeling of fear. In fact, this is a vicious circle: when people are worried, short and shallow breaths are taken (maximum oxygen enters the body); when quick inspirations are made, people suffocate and feel panicked. Breathing with a deep exhalation can signal a slowdown in the functioning of the nervous system, a decrease in the frequencyheart contractions and relaxation. For the next symptom of anxiety, try the following healing breathing:
- stand up, sit or lie down, keeping your spine straight;
- 3-5 seconds inhale through the nose;
- exhale slowly and evenly through the nose, exhaling should be twice as long (6-10 seconds).
Don't breathe into your belly or hold your breath between inhales and exhales. There is no need to wait until the lungs are completely empty to inhale again, just keep time and try to practice up to 15 minutes daily.
Improved blood sugar control
People practicing breathing therapy for 40 minutes after eating a high-calorie, high-carbohydrate meal can block problems associated with excessive calorie intake (including a possible risk of diabetes). It turns out that deep breathing can stimulate the production of insulin, which lowers blood sugar levels. Over time, it can also rid the body of cortisol (the stress hormone) and harmful free radicals. Here are a few rules of healing breathing:
- Ten minutes after eating, sit comfortably with your hand on your stomach.
- Inflate your belly with air through your nose for three seconds. Then exhale through your nose for three seconds. Repeat.
- For best results, exercise for at least 30 minutes.
Expanding the range of attention
Zen monks combine healing breathing systems with deep breathing for focus. A 2011 study found that one 20-minute session can increase the flow of oxygenated blood to the brain, boosting concentration-related activity in the prefrontal cortex. It also increases the level of the “happy hormone” serotonin, which reduces the symptoms of depression. The rules for performing the technique are as follows:
- Sit comfortably in a quiet room, close your eyes, relax. Slowly, for 6-10 seconds, inhale through the nose. Focus on the sound of your breath and the feeling of oxygen filling your lower abdomen.
- Exhale through your nose for 10 seconds. Contract your abdominal muscles as you exhale, then repeat the set again.
He althy heart
If you feel tension in the body and an increase in the pulse, do physiotherapy exercises for diseases of the respiratory system. According to the Heart Views study, a yoga-based breathing method provides the body with enough oxygen and leads to a decrease in blood pressure in two weeks. Anita Herur, MD, says the practice should be done for 40 minutes a day.
Papworth method
The Papworth method has been around since the 1960s. It combines several different types of healing breathing combined with relaxation. He teaches how to breathe properly and slowly through the nose. It becomes clear how to control stress so that it does not affect the increase in breathing. Research shows that this method can help relieve breathing symptoms and improve the quality of life for asthmatics.
Buteyko method
Buteyko Healing Breathing is named after its creator, Ukrainian doctor Konstantin Buteyko, who developed the technique in the 1950s. The idea is that people are more likely to hyperventilate - breathing fast and deep - than necessary. Rapid breathing can increase shortness of breath in people with asthma.
Breathing Buteyko offers a series of exercises that can teach you to breathe more slowly and deeply. Studies evaluating its effectiveness have shown mixed results. Buteyko breathing may reduce asthma symptoms and reduce the need for medication, but does not improve lung function.
Strelnikova's method
Strelnikova's therapeutic breathing is a forced involvement of the diaphragm muscles in breathing. This breathing exercise was developed by Alexandra Strelnikova. It was originally developed to restore the voice of singers, but the method has proven effective in the treatment and prevention of a wide range of respiratory diseases, in particular asthma, tuberculosis and chronic bronchitis. The main idea of the exercises of therapeutic breathing is to inhale strongly through the nose while compressing the lungs by simultaneously tensing various muscles. The exercise technique is as follows:
- Take strong (audible) breaths in through your nose while exhaling through your mouth. The breath should not be long and deep, but short and loud.
- Each exercise, first do 4 breaths per set, then 8, 16, 32 times.
- Choose a comfortable pace of exercise, but the faster the better. Strelnikova recommended adhering to the pace of breathing corresponding to the pace of the step of the marching soldier.
It is suggested that once a day a set of 12 exercises (32x3 inhalations) should be performed for general preventive treatment of respiratory diseases and mild asthma.
For moderate to severe asthma, you should do 2 sets of 12 exercises.
Significant improvement in moderate to severe asthma is usually seen after 2 months of twice daily exercise, but improvement is seen earlier in mild asthma. The effect of improving well-being and vigor after each exercise will appear immediately.
Should I try breathing exercises?
Learning healing breathing techniques for bronchitis and doing them regularly can improve the condition of the respiratory system. They can reduce the need for medications for bronchitis, asthma, and other problems. However, even the most effective breathing exercises cannot completely replace asthma treatment.
Check with your doctor before attempting breathing exercises to make sure they are safe. Ask a specialist to recommend a respiratory doctor who can teach you how to exercise safely and effectively.
Workouts
Exercise training is the most important component of physical therapy for respiratory diseases and rehabilitation. She isreduces the effects of decontamination and results in less breathlessness.
Aerobic exercise and strength training are an important part of training for people with lung disease.
Leg training is the cornerstone of recovery. In many rehabilitation programs, walking and cycling are the preferred options.
Arm training is also beneficial for people with chronic lung disease who have shortness of breath or other symptoms. Such activities are necessary because chronic lung disease can cause muscle weakness, and some muscles, such as the shoulder, are used for both breathing and arm movement.
Physiotherapy is directly related to the treatment of patients with acute and chronic lung diseases, but it is also effective for patients with serious neuromuscular disorders, patients admitted to major operations, with critical illnesses in intensive care units. Physiotherapy contributes to the assessment and treatment of various aspects of respiratory diseases such as airway obstruction, mucus retention, changes in respiratory pump function, and shortness of breath.
Massage
Respiratory problems such as allergies, sinus problems, asthma and bronchitis are one of the groups of conditions that can be addressed through massage therapy. According to Ann Williams, director of education for Associated Bodywork & Massage Professionals, the benefits of massage therapy for ailmentsrespiratory system proven by research.
She explains that many of the muscles in the front and back of the upper body are accessory. A massage technique that lengthens and relaxes these muscles improves a person's breathing ability.
Massage therapy can support efficient breathing. Massage also aids the respiratory system in that it relaxes tense muscles, reduces breathing rate, improves lung function, expands and contracts the muscles of the diaphragm, stimulates blood flow, and deepens breathing to relieve tension in the chest.
Massage therapy also improves posture, which provides structural alignment and chest expansion for optimal lung function.
