A child at birth notifies the surrounding world about this with a loud cry that accompanies the first breath. Any person breathes throughout life. Dying, he takes his last breath. It is worth noting that, having learned to breathe correctly, a person is completely freed from ailments, excess weight, and ensures the normal functioning of the body.
There are various deep breathing exercises, including qigong, yoga, Buteyko, etc., using which you can qualitatively change your life.
Yoga
This is a teaching that is aimed at developing a person's ability to control the work of his own body, spiritual and physical forces. Yoga breathing exercises are called Pranayama. This method teaches the management of all human life energy.
This technique is an alternating breathing with the opening and ventilation of the lungs. Being engaged, a person will improve metabolism, increase immunity, restorenerves and relieve pressure. Yoga will fill his body with energy, as well as give harmony and balance.
Exercise will teach you how to breathe in order to oxygenate body tissues and blood.
Ujayi
This method implies that the glottis will be slightly ajar. In this case, the effect of a squeezed ball of air arises: you need to do breathing exercises with this method with effort. If Ujjayi is compared with simple breathing, then gas exchange in the first case is stronger due to the difference in the pressure of the air mass in the lungs on exhalation and inhalation.
Breathing while exercising with this method saves energy. In addition, fixing attention on its execution and the sound of one's own voice frees a person from thoughts, and this is already an element of meditation.
Inhalation and exhalation during Ujjayi breathing are slow and deep, the cycle lasts about half a minute, and together with asanas - about 20 seconds. It is worth noting that it will be difficult for a beginner in yoga to breathe Ujjayi during the entire class due to weak muscle development.
Help with the development of Ujjayi
Stand up, put your feet shoulder-width apart, lower your arms along the body. Together with inhalation, raise your hands up and to the sides and whisper "Oh". At the same time as you exhale, lower your hands and say “A”.
You need to breathe deeply and slowly. Do this 5 times, gradually increasing to ten.
Buteyko gymnastics
This method appeared in the middle of the last century. It is based on the fact that natural breathing changes. Breathing exercises are aimed at reducing their depth. 152 diseases are known for which this method is effective. With the help of such exercises, 98% of ailments, including allergies, are treated.
A he althy person has a breathing volume of 5 liters, in people with asthma - about 15 liters - this indicates hyperventilation of the lungs. At the same time, with a deep breath according to this method, the amount of oxygen contained in the blood does not increase, but the content of CO2 decreases.
According to Buteyko, breathing properly means increasing the amount of carbon dioxide in the blood. Breathing should be shallow, with pauses between breaths.
Buteyko exercises
Breathing during exercise should be as follows: you need to hold your breath until you feel that there is not enough air, for the longest possible period of time. Then inhale shallowly, in small portions. If there is a desire to inhale more air, repeat again.
Next, you need to stop breathing while walking until you feel short of breath. Then breathe and repeat again.
Then breathe shallowly for three minutes. Increase the time slowly to 10 minutes.
Initially, the exercise presents difficulties, unpleasant sensations appear, rapid breathing, panic attacks of lack of air, appetite decreases. Then the necessary development of the respiratory organs begins, the discomfort disappears.
Oxysize Breath
Oxysize is a unique way to lose weight, which hasbased on simple breathing exercises. The inventor of this program is an American Jill Johnson. She managed to cope with excess weight in this way.
Using proper, deep breathing, you can achieve weight loss in the shortest possible time, as well as get rid of sagging skin and cellulite. Oxysize workouts are not exhausting, breath holding is not required, and this already leads to the absence of any contraindications.
Losing weight with the help of such gymnastics is to transport oxygen to various parts of the body, therefore, the basis of this technique is the ability to breathe correctly. It is important to set aside 2-3 weeks for learning proper breathing, bring it to full automatism, and only then move on to the exercises themselves.
Four Steps
Exercises for breathing come down to the following - we inhale through the nose, while the stomach inflates like a balloon. We put forward the pelvis, the muscles of the press should be relaxed. Three small breaths with muscle tension in the buttocks and perineum. Exhale through the lips, folded into a tube, while trying to pull the abdominal muscles under the ribs. Then a sharp exhalation until the lungs are completely empty. Straighten your back without lifting your shoulders.
An excellent time of day for such activities will be in the morning, while at the very beginning there should be a warm-up that will work out the basic breathing. But this is an optional condition, you can proceed immediately to the main part. Oksisize takes about 20 minutes every day, the results are impressive: very quickly the body becomesslim and fit.
Oxysize exercises are done before breakfast or 3 hours after eating. After gymnastics, you must refrain from eating for another hour.
It is important to perform 30 or more breathing series every day. If the exercises are first performed in one direction, then in the other, then these are 2 respiratory series.
It is worth noting that the longer you do gymnastics, the longer the effect will be, since oxysize has cumulative properties.
Qigong
Quigong breathing exercises come from China. This practice serves to improve the physical capabilities of the human body, as well as to correct its general condition. Such breathing, together with physical activity and a balanced diet, makes it possible to achieve weight loss, since the cells of the body are oxygenated.
This breath is suitable for everyone, regardless of age and ailments. Japanese scientists have found that with the help of qigong, it is possible to achieve weight loss due to the unique properties of exercises to completely restore the functioning of the human nervous system.
Qigong exercises
Quigong Breathing Exercises consists of 3 main exercises to be performed in clothes that do not restrict movement, completely relaxed.
- Frog. Sit on a chair with your feet shoulder-width apart. Squeeze your hand into a fist, clasp it with your other hand. Put your elbows on your knees, rest your fist on your forehead. Close your eyes and relax. Three timesper day for 15 minutes.
- Wave. Helps reduce feelings of hunger. Lie on your back. Bend your legs at a right angle at the knees. One hand on the stomach, the other on the chest. With inhalation, the abdomen retracts, the chest increases. Exhale - in the opposite direction. Do 40 times.
- Lotus. Sit on a low chair with your legs crossed in front of your stomach. Put your hands palms up on top of each other. The back is straight, the head is slightly lowered, the eyes are closed. Normal breathing for the first 5 minutes, you need to concentrate on it. The next five minutes is a normal inhale, relaxed exhale. Breathe normally for the next 10 minutes, no need to control your breath, relax.
Competent performance of qigong for 2 months of training will help to achieve weight loss by 10 kg.
Strelnikova's method
Gymnastics originated as a healing tool, although later it became mandatory for musicians and anyone involved in vocals. The exercises make it easier to correctly position the voice, and are also the basis for the development and practice of any vocal. In addition, such exercises are used to develop speech breathing in children.
The skepticism towards this development is explained by the fact that Qigong, yoga, the Buteyko method, oxysize run counter to the complex presented by Strelnikova. In this gymnastics, the focus is on inhalation, in addition, natural breathing is preserved. Such training is aimed at increasing the air potential of the human body, thereby increasing its vitality, andwith pneumonia, recovery is achieved. Yoga is aimed at full exhalation.
Daily performance of the complex fills the brain with oxygen, the headache completely disappears, the ability to memorize increases, and the self-regulation of the human body also awakens.
Strelnikova's gymnastics exercises
The complex is universal. It is suitable for all ages. Consists of only 12 exercises. The main ones are 3: "Palms", "Erosters", "Pump". They are included in all complexes that are designed to treat various ailments, including pneumonia.
- Hands. Stand up straight, press your fists to your waist. With an inhalation, simultaneously lower your fists to the floor down. Next, return your hands to your belt. Do 12 times eight breaths. At the same time, between blocks of movements, pause for 4 seconds.
- Shoulders. Stand up straight, bend your elbows, keep your hands in the area of the shoulders. Inhale noisily through your nose, at the same time clench your hands into fists. Four breaths - lower your arms for 4 seconds, then a break - four breaths - a break. It is necessary to perform six cycles of four breaths.
- Pump. Stand up, put your legs already shoulder-length, lower your arms along the torso. Lean forward a little, take a noisy breath at the end of the movement, ending it with a slope. Return to original position. Then bend over again and inhale. Round back. Do not lean below the waist. Head down.
Exercises for Strelnikova's speech breathing
The result of correct speech breathing is intonation expressiveness, normal speech volume, excellent sound production. Suchgymnastics is needed so that a person pronounces words as he exhales, while evenly spending the exhaled air, not choking with words while inhaling.
This method is used by speech therapists to develop speech in stuttering babies. The technique is based on the massage of the muscles that line the air sinuses in the human head while inhaling with the help of a jet of air. In the head, blood flow increases, which is considered a healing agent for the speech apparatus.
