The baby at birth notifies the outside world with a loud cry that accompanies the first breath. Anyone breathes throughout life. As he dies, 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 a variable breathing with opening and ventilation of the lungs. Being engaged, a person will improve metabolism, increase immunity, restore nerves and reduce 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 saturate the body tissues and blood with oxygen.
Ujayi
This method implies that the glottis will be slightly ajar. In this case, the effect of a pinched ball of air arises: it is necessary to do exercises for breathing with this method with effort. If Ujjayi is compared with simple breathing, then the gas exchange in the first case is stronger due to the difference in pressure of the air mass in the lungs on exhalation and inhalation.
Breathing while doing the exercise with this method saves energy. In addition, fixing attention on its performance and the sound of one’s own voice frees a person from thoughts, and this is already an element of meditation.
Inhaling and exhaling while breathing Ujaya is slow and deep, the cycle lasts about half a minute, and together with the asanas - about 20 seconds. It is worth noting that it will be difficult for a beginner in yoga to breathe Ujjayi throughout the lesson due to the weak development of muscles.
Assistance in mastering Ujaya
Get up, put your feet shoulder width apart, lower your arms along the body. Together with the inhale, raise your hands up and to the sides and whisper “O”. At the same time as you exhale, lower your hands and say “A”.
You need to breathe deeply and leisurely. Do this 5 times, gradually bringing to ten.
Gymnastics Buteyko
This method appeared in the middle of the last century. It is based on the fact that natural breathing is changing. 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 are treated, including allergies.
In a healthy person, the breathing volume is 5 liters, in people with asthma - about 15 liters - this indicates hyperventilation of the lungs. Moreover, with a deep breath according to this method, the amount of oxygen contained in the blood does not increase, and the CO 2 content decreases.
According to Buteyko, breathing properly means increasing the amount of carbon dioxide in the blood. The breathing should be superficial, with pauses between breaths.
Buteyko exercises
The breathing during exercises 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 shallow, in small portions. If there is a desire to breathe more air - repeat again.
Next, you need to stop breathing during walking until you feel a lack of air. Next, breathe and repeat again.
Then breathe shallow for three minutes. Increase the time slowly to 10 minutes.
Initially, the exercise is difficult, there are discomfort, rapid breathing, panic attacks of lack of air, appetite decreases. Then begins the necessary development of the respiratory organs, discomfort disappears.
Oxysease breath
Oxisize is a unique way to lose weight, which is based on simple breathing exercises. The inventor of this program is American Jill Johnson. She managed in this way to cope with excess weight.
Using the correct, deep breathing, you can achieve weight loss as soon as possible, as well as get rid of sagging skin and cellulite. Oxysease training is 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 consists in transporting oxygen to various parts of the body, therefore, the basis of this technique is the ability to breathe correctly. It is important to allocate 2-3 weeks for training in proper breathing, bring it to full automatism, and only then move on to the exercises themselves.
Four steps
Exercises for breathing are as follows - we inhale through the nose, while the stomach is inflated 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. Exhaled through the lips, folded into a tube, while trying to pull the abs muscles under the ribs. Then a sharp exhalation until the lungs are completely empty. Straighten your back without raising your shoulders.
Morning will be an excellent time of day for such exercises, while at the very beginning there should be a warm-up that will work out basic breathing. But this is an optional condition, you can proceed immediately to the main part. Oxisize takes about 20 minutes every day, the results of the lessons are impressive: very quickly the body becomes slim and toned.
Oxisize exercises are done before breakfast or 3 hours after a meal. After gymnastics, you must refrain from eating food for another hour.
It is important to perform every day 30 or more respiratory series. 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 effect will be longer-lasting, since oxysize has cumulative properties.
Qigong
Qigong breathing exercises come from China. This practice serves to improve the physical capabilities of the human body, as well as adjust its general condition. Such breathing along with physical activity and rational nutrition makes it possible to achieve weight loss, as it saturates the cells of the body with oxygen.
This breath is suitable for everyone, regardless of age and ailments. Japanese scientists have found that using Qigong to achieve weight loss is possible due to the unique properties of exercises to fully restore the functioning of the human nervous system.
Qigong exercises
Qigong breathing exercises are made up of 3 basic exercises that need to be performed in clothes that do not constrain movements, completely relaxing.
- Frog. Sit on a chair, feet positioned shoulder width apart. To squeeze a palm into a fist, to wrap it in another palm. Put your elbows on your knees, rest your fist on your forehead. Eyes close and relax. Three times a day for 15 minutes.
- Wave. Helps reduce 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. Together with the inhalation, the stomach is retracted, the chest increases. Exhale in the opposite direction. Do 40 times.
- Lotus. On a low stool, sit with your legs crossed in front of your stomach. Hands with palms up on top of each other. The back is an even, slightly lowered head, closed eyes. Normal breathing for the first 5 minutes, you need to concentrate on it. The next five minutes is a regular inhalation, a relaxed exhalation. The next 10 minutes to breathe normally, do not need to control breathing, relax.
Proper execution of Qigong in 2 months of classes will help to achieve weight loss of 10 kg.
Strelnikova Method
Gymnastics arose as a healing tool, although it later became mandatory for musicians and everyone involved in vocals. Exercise facilitates the correct voice positioning, and is also the basis for the development and practice of any vocal. In addition, such exercises for the development of speech breathing in children are used.
The skeptical attitude to this development is explained by the fact that Qigong, yoga, the Buteyko method, oxysize are contrary to the complex presented by Strelnikova. In this gymnastics, the main focus is on inspiration, in addition, natural breathing is preserved. Such training is aimed at increasing the air potential of the human body, thereby increasing its viability, and with pneumonia, recovery is achieved. Yoga aims to exhale completely.
The brain is filled with oxygen daily, the headache completely disappears, the ability to remember increases, and self-regulation of the human body also awakens.
Strelnikova gymnastics exercises
The complex is universal. It is suitable for all ages. It consists of only 12 exercises. The main ones are 3: “Ladoshki”, “Pogonchiki”, “Pump”. They are included in all complexes that are designed to treat all kinds of ailments, including pneumonia.
- Palms. Stand straight, press your fists to your belt. With a breath, synchronously lower your fists to the floor down. Next, return your hands to the belt. Take 12 times in eight breaths. At the same time, maintain a pause of 4 seconds between the blocks of movements.
- Pogonchiki. Stand straight, bend your elbows, keep your hands in the area of the shoulders. Inhale noisily with your nose, at the same time compress the hands into fists. Four breaths - lower your hands for 4 seconds, then a break - four breaths - a break. It is necessary to perform six cycles of four breaths.
- Pump. To get up, put your legs already shoulders, lower your hands along the torso. Lean forward a little, take a noisy breath at the end of the movement, ending it with a slope. Return to starting position. Then bend over again and inhale. Round back. Do not bend below the waist. Head down.
Strelnikova's exercises for speech breathing
The result of correct speech breathing is considered intonational expressiveness, normal speech volume, excellent sound production. Such gymnastics is necessary for a person to pronounce the words on the exhale, while at the same time spending the exhaled air evenly, so that he does not choke on the breath.
This method is used by speech therapists to develop speech in stuttering babies. The technique is based on a massage of the muscles that line the sinuses in the human head while inhaling with a stream of air. In the head, blood flow increases, which is considered a healing agent for the speech apparatus.