Respiratory gymnastics is one of the most effective ways to bring our physiological and physical condition in order. Breathing unites the mind and body. Exercise can help us relax, overcome insomnia, learn to control feelings of anxiety ... They are good for improving attention, and also allow us to drive away negative thoughts. In this article we will consider various methods of respiratory gymnastics, find out why and how they work, and consider their advantages and disadvantages.
Kinds
The use of different methods of controlling breathing and breathing techniques to calm the body and soul is not new. In Buddhist culture and in the East, this has been practiced for centuries. You need to know that these exercises are also based on breathing control techniques. At the same time, the practice of deep breathing activates the parasympathetic nervous system, which is responsible for the involuntary work of the body, if we are at rest. The practice of shallow or shallow breathing also stimulates the sympathetic system, which is responsible for the activation of various organs.
The sympathetic system is activated if we are in a state of stress, and also causes what is mainly known as "flight or struggle." Our task today is to learn to “remove” such states using various breathing techniques. It must be understood that of all human reactions, breathing (and blinking) is one of those that we can consciously control. This is a definite path to the autonomous system of the human body through which we transmit messages to our brain. We will consider several types of breathing techniques that can be used on a daily basis, as well as in specific, specific situations.
Clavicular or clavicular breathing
This type of breathing is also called upper chest. Since this species belongs to the thoracic type, being superficial, the chest chest does not allow the lungs to expand in the same way as happens with deep breathing.
Let's look at a lesson in breathing exercises. Put your hand on your chest and the other on your stomach, then breathe normally. See which of your arms rises higher. If located at the top, then you have clavicular breathing, if the one below is abdominal (diaphragmatic, abdominal). Some people raise two hands. If so, breathing is correct and deep enough.
At the same time, clavicular breathing is completely ineffective, since the most powerful blood circulation that our body provides with oxygen occurs just below the lungs. So, if a person uses only clavicular breathing, little oxygen enters these areas. Since it is superficial and quick breathing, the blood is enriched with a small amount of oxygen, and this, in turn, leads to a lack of nutrients in the tissues.
Advantages of clavicular or clavicular breathing: such breathing exercises allow us to get oxygen very quickly, which means they can be useful when we are in a hurry.
Disadvantages of clavicular or clavicular breathing: this type of breathing is not particularly effective, and with prolonged use it can lead to incorrect functioning of the body as a whole, the brain, as well as stress.
Abdominal or diaphragmatic breathing
This type of breathing is also known as deep or abdominal breathing. In this case, the muscles of the diaphragm are activated , while air enters the upper and lower lungs. You see that your stomach rises. The name came from here. Such breathing exercises seem unnatural and strange to many. Probably due to the fact that a completely flat stomach is in fashion now, and many people, especially girls, restrain the abs muscles, thus preventing deep breathing. Since childhood, we are used to hearing the phrase “Retract the stomach” from grandmothers and mothers. In addition, stress and constant tension can be the cause of the contraction of the abdominal muscles (a nervous tic that occurs in the abdomen). Therefore, at the present moment, an increasing number of people are practicing clavicular breathing, which further increases tension and anxiety.
Advantages of abdominal breathing: this respiratory gymnastics for the abdomen completely provides the human body with oxygen, while allowing him to fully work. Heart rate and blood pressure are reduced.
Cons: this type of breathing has no drawbacks, except for one - you need to learn this technique, since not everyone owns it automatically.
Bony or thoracic breathing
Also known as rib or chest breathing. With it, intercostal muscles are involved, with the help of which the chest cell expands. This type of breathing is usually not used by itself, as it is part of a mixed or complete method.
Full breath
It also has a large number of names - mixed, pectoral, rib-diaphragmatic, bone-abdominal, lower-silver. With this breath (full breath), air enters the body through the nostrils, passes through the nasopharynx, bronchi and trachea and fills the lungs completely, which increase significantly in volume. It should be borne in mind that with deep breathing, the rib cage rises slightly, the stomach, the diaphragm zone is activated.
Advantages of complete breathing: this breathing exercises helps the body to relax and calm down. The body receives a significant amount of oxygen, blood pressure and heart rate are lowered, cortisol ("stress hormone") in the blood is reduced.
Shortcomings of full breathing: if the technique of deep or abdominal breathing can be brought to almost automaticity, this cannot be done with the full method. This technique is difficult to apply, especially if you have never used it before. This technique underlies various breathing exercises. Let's consider some of them.
Gymnastics to relieve anxiety and relaxation
Before you do it, look for a convenient place. Sit quietly, straighten your back, put your hands comfortably. In this case, the room should have dim lighting and a pleasant temperature. Concentrate and focus on your breathing and thoughts. Are you very excited or annoyed?
Full Breathing Technique
One of the most effective techniques for eliminating anxiety is full breathing. But it is worth considering that for the proper performance of this respiratory gymnastics you need to know what types of breathing exist. How to do the exercises correctly?
Put one hand on the chest, the other on the stomach. Breathe in such a way that only the arm lying on the chest is lifted. Now hold the air and exhale through your mouth. Repeat several times.
Following, on the contrary, breathe in such a way that only the arm located on the stomach rises. In this case, the chest should not move. Repeat the exercise.
Now try to take turns breathing in such a way that initially the arm located on the stomach lifts, and then - lying on the chest.
Once you have mastered this technique, start breathing deeply while using 2 types of breathing. Pause between exhalation and inhalation. However, they should last the same amount of time.
Asymmetric breathing technique
The next useful technique for relaxing and eliminating anxiety is a quick breath and a long exhale. Try breathing in such a way that the exhalation is 5 times longer than the inspiration. This is an incredibly effective exercise, as the heart rate on inspiration is accelerated and on exhalation slows down. Therefore, delaying expiration, we enhance these effects.
Breath with resistance
Respiratory gymnastics consists in creating resistance as you exhale. This can be done easily in many ways: for example, exhaling through teeth, closed lips, a tube or by singing air. On exhalation, we can make the sound "Ohm" or just vibrate a little bundles. This sound resonates with the head and chest, thus creating a pleasant sensation and allowing us to let go of fatigue.
Dynamic breathing
There are breathing relaxing techniques that require a little imagination. So, imagine when you inhale a pleasant wave that covers you all the way to your feet. Feel every part of your body and at the same time, if you feel tension somewhere, try to remove it. Imagine as the wave recedes.
How can you understand that you are completely relaxed? It can be argued that this happened if you feel warmth or a slight tingling sensation at your fingertips.
Symmetrical breathing
To improve sleep, put one hand on the chest, and the other on the stomach. Inhale through the nose four times, using a four-stroke inhalation, and make sure that it is the stomach that rises when inhaling. Then a four-stroke exhale. If possible, as you exhale and inhale, try using 5-6 measures. Then you can take a few simple exhalations and breaths and return to 4 measures. Such cycles can be repeated 5-6 times.
This technique will help you to relax in any situation, but it is especially useful before going to bed. Counting your own exhalations and inspirations, you drive away from yourself unwanted and restless thoughts that may prevent you from falling asleep. If you do not like to count, you can replace the numbers with words (inhale / exhale, inhale / exhale). In addition, you can reduce the number of measures if you have a lot of 4.
Fractional breathing
This technique resembles the previous one, however, it is necessary to hold your breath. To do this, use a 4-stroke inhalation, then hold the air for 4 measures, and then a 4-stroke exhale. Then breathe normally 2-3 times and repeat again.
To improve attention
Such gymnastics helps to increase concentration and attention. Consequently, we will work better or study, and we will also be able to better control negative thoughts.
Technique for improving attention
This technique is very effective for increasing attention. To do this, grip the nose with the index and thumb of one hand so that the fingers are on the nostrils. While inhaling, gently squeeze the nostril. Open the closed nostril on the exhale and hold the second one at the same time. To make it easier for you to visualize, you can imagine that your hand is tightly clutching your nose in the shape of the letter C and at the same time you move your index finger and thumb left and right, opening and closing the nostrils in turn.
There are various variations of this technique. You can alternate the nostrils through which you exhale and inhale, start from left to right and in the opposite direction. First you need to inhale only through the left nostril, and exhale through the right, and then only through the right inhale and only through the left exhale. This method of breathing allows you to concentrate, increase attention and fill up with energy. Therefore, it is not recommended to practice it before bedtime.
Children's breathing exercises
To teach children to control their breathing and apply exercises for relaxation and relaxation is one of the best investments in the full development of your baby. Inspire and support the child, let him regularly and consciously practice breathing exercises, this should become a habit for him. Teach him several breathing techniques and explain how they work. It will be great if you have breathing exercises right in the kindergarten.
Breath of flowers: imagine that you inhale the aroma of a fragrant flower, inhale it through the nose, and exhale through the mouth, relieving stress. Stop for a walk and smell the flowers that you like best.
Bees breathing: it is necessary to lie comfortably or sit down and cover your eyes. Close your ears and breathe through your nose. Use the mmm sound to make your vocal cords vibrate. This sound inside the human body is very calming, while the children really like this exercise.
Rabbit breathing: you need to take 3 quick and short breaths and then slowly exhale. Let the baby repeat it after you. Tell him that you are little rabbits who must use their nose to find food. This technique is very useful for children.
Buteyko Method
Buteyko breathing exercises are a kind of wellness system based on the limitation of deep breathing. At the same time, the author called her "self-strangulation." Buteyko believed that many diseases develop due to excessive ventilation of the lungs, as well as a decrease in the concentration of carbon dioxide in the blood. These factors lead to metabolic and tissue respiration disorders.
The goal of respiratory gymnastics in this case is complete recovery, which is achieved by increasing the concentration of CO 2 in the blood, as well as reducing the body's oxygen demand.
Buteyko’s traditional breathing technique is performed through the nose in the following sequence:
- 2 seconds - shallow breath.
- 4 seconds - exhale.
- About 4 seconds pause with a complete hold of breath with a further increase. The gaze is directed strictly up.
Korpan gymnastics
Respiratory gymnastics Korpan Marina provides its followers with two directions: body flex and oxysize. Both methods in the very first weeks of classes give amazing results.
The essence of bodyflex is that you need to combine deep breathing exercises for weight loss with exercises aimed at developing body flexibility. In this case, it is advisable to do gymnastics in the early morning.
Most of all, the bodyflex weight loss technique is effective for women who are overweight and are not ready for some kind of recreational activities and sports. The main thing here is to “recharge” with the desire to become healthy and beautiful and lose weight.
Good habit
In order to master such gymnastics and understand that it actually helps you, you need to do it regularly. How can I adjust my training regimen?
Look for a calm and comfortable place where you can lie or sit comfortably. Do not be sad if you do not immediately succeed in performing the exercise correctly. Learn gradually, no one ideally immediately succeeds.
First, try to practice daily for 5-10 minutes. There will be a desire, increase this time. You should not immediately set yourself ambitious goals. In this case, always do at the same time. This way you can quickly turn breathing exercises into a habit.
Some people do not like such activities, as they are uncomfortable in controlling their breathing. If you think this is not for you, you can try to practice progressive relaxation and yoga.
Breathing exercises: reviews
It should be noted right away that the feedback on these classes is very mixed. Some argue that because of classes they have changed their well-being, and with it the mood and quality of life. Others say that it is impossible to do every day, and without regularity there is no effectiveness. Still others are sure that all this is nothing more than a fashionable trend that has nothing to do with health.