Ребёнок при рождении оповещает об этом окружающий the world is a loud cry that accompanies the first breath. Anyone breathes throughout life. Dying, he takes his last breath. It should be noted that, having learned to breathe correctly, a person is completely relieved from ailments, excess weight, 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 aims to develophuman ability to manage the work of your own body, spiritual and physical forces. Exercises on the development of breathing according to the method of yoga is called Pranayama. This method teaches the management of all the vital energy of a person.
Такая техника представляет собой переменное breathing with opening and ventilation of the lungs. Being engaged, the person will improve a metabolism, will increase immunity, will restore nerves and will lower pressure. Yoga will fill his body with energy, as well as give harmony and balance.
Exercises will teach you how to breathe in order to saturate the body tissues and blood with oxygen.
Ujayi
This method implies that the glottiswill be slightly ajar. In this case, the effect of a pinched air ball occurs: it is necessary to do exercises for breathing with this method with effort. If Ujayi is compared with simple breathing, then gas exchange in the first case is stronger due to the difference in pressure of the air mass in the lungs on the exhalation and inhalation.
Дыхание при выполнении упражнения при этом методе saves energy. In addition, fixing attention on his performance and the sound of his own voice frees a person from thoughts, and this is an element of meditation.
Вдох и выдох при дыхании Уджайи медленные и deep, the cycle lasts about half a minute, and together with synchronous with asanas - about 20 seconds. It is worth noting that it will be difficult for a novice in yoga to breathe Ujayi during the entire session due to the weak development of muscles.
Assistance in the development of Ujayi
Stand up, legs put shoulder-width apart, arms down along the body. Together with a breath, raise your hands upwards and to the sides and whisper “O”. Simultaneously with the exhalation of the hand, lower and say "A".
It is necessary to breathe deeply and unhurriedly. Do this 5 times, gradually increasing to ten.
Gymnastics Buteyko
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. There are 152 known diseases for which this method is effective. With the help of such exercises 98% of illnesses are treated, including allergies.
У здорового человека объём дыхания составляет 5 l, people with asthma - about 15 liters - it says about hyperventilation. At the same time with a deep breath in this method, the amount of oxygen contained in the blood does not increase, and the content of CO2 going down.
According to Buteyko, breathing correctly is to increase the amount of carbon dioxide in the blood. Breathing should be superficial, with pauses between inhalations.
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 period of time. Then inhale shallowly, in small portions. If there is a desire to inhale more air, repeat it again.
Next, you need to stop breathing in the process of walking to the feeling of lack of air. Then breathe and repeat again.
Then breathe shallowly for three minutes. Increase the time slowly to 10 minutes.
Изначально выполнение упражнений представляет difficulties, there are unpleasant sensations, rapid breathing, panic attacks of lack of air, reduced appetite. Then the necessary development of the respiratory organs begins, the discomfort disappears.
Breathing oxysize
Oxisize is a unique way to lose weight.which is based on simple exercises for breathing. The inventor of this program is American Jill Johnson. She managed this way to cope with excess weight.
Using proper, deep breathing is possible inin the shortest possible time to achieve weight loss, as well as get rid of loose skin and cellulite. Oxyseize training is not exhausting, it does not require breath holding, and this already causes the absence of any contraindications.
Slimming with this gym isin the transport of oxygen to various parts of the body, therefore, the basis of this technique is the ability to breathe properly. It is important to allocate 2-3 weeks for training in proper breathing, bring it to full automatism and only then proceed to the exercises themselves.
Four steps
Exercises for breathing are as follows -inhale through the nose, while the stomach is inflated like a balloon. We expose the pelvis forward, the muscles of the press must be relaxed. Three small breaths with tension muscles of the buttocks and perineum. Exhale through the lips folded into a tube, while trying to draw the muscles of the press under the ribs. Next, a sharp exhalation to the absolute emptying of the lungs. Straighten your back without lifting your shoulders.
An excellent time of day for such classes will bemorning, 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 immediately proceed to the main part. Oksisayz takes about 20 minutes every day, the results of training at the same time are impressive: very quickly the body becomes slim and fit.
Oksisize exercises are done before breakfast or 3 hours after meals. After gymnastics it is necessary to refrain from eating food for another hour.
Perform important every day 30 or more respiratory series. If the exercises are first performed in one direction, then in the other, then these are 2 breathing series.
It is worth noting that the longer you do gymnastics, the effect will be more long-term, since oxysisis has accumulative properties.
Qigong
Упражнения для дыхания Цигун происходят родом из Of china. This practice serves to improve the physical abilities of the human body, as well as adjust its overall condition. Such breathing, along with physical exertion and nutrition, makes it possible to achieve weight loss, since the cells of the body are saturated with oxygen.
This breath is suitable for everyone, regardless ofage and ailments. Japanese scientists have found that using Qigong to achieve weight loss is possible thanks to the unique properties of the exercises to fully restore the workings of the human nervous system.
Qigong exercises
Exercises for breathing Qigong consists of 3 cores that need to be performed in clothing that does not hinder movement, completely relaxing.
- Frog.Sit on a chair, feet arranged at shoulder width. Squeeze the hand into a fist, clasp it with another palm. Put your elbows on your knees, put your fist on your forehead. Eyes close and relax. Three times a day for 15 minutes.
- Wave. Helps reduce hunger.Lie on your back. Legs to bend at a right angle in the knees. One hand on the stomach, the other - on the chest. Together with inhalation, the stomach retracts, the chest increases. Exhale - in the opposite direction. Do 40 times.
- Lotus.Sit on a low chair, legs crossed in front of the stomach. Hands put palms up on each other. The back is even, slightly down head, eyes closed. Normal breathing for the first 5 minutes, you need to concentrate on it. The next five minutes - the usual inhale, relaxed exhale. The next 10 minutes to breathe in the usual way, no need to control your breath, relax.
Proper implementation of Qigong for 2 months of training will help achieve weight loss of 10 kg.
Strelnikova method
Gymnastics originated as a healing tool, althoughsubsequently became mandatory for musicians and all those involved in vocal. Exercises facilitate the correct formulation of the voice, and also are the basis for the development and practice of any vocal. In addition, such exercises are used to develop speech breathing in children.
Skeptical attitude to this developmentdue to the fact that chi kung, yoga, the Buteyko method, oksisayz run counter to the complex represented by Strelnikova. In this gymnastics, the 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.
Daily performance of the complex brain fills with oxygen, the headache is completely gone, the ability to memorize increases, self-regulation of the human body is also awakened.
Gymnastics exercises Strelnikova
Комплекс универсален.It is suitable for all ages. Consists of only 12 exercises. The main ones are 3: “Ladoski”, “Chasers”, “Pump”. They are included in all complexes that are intended for the treatment of various ailments, including pneumonia.
- Ladoshki. Stand up straight, press your fists to your belt.With a breath, simultaneously lower your fists to the floor. Next, return the hands to the belt. Make 12 times eight breaths. At the same time between the blocks of movements to pause for 4 seconds.
- ChaseStand straight, bend your elbows, keep your hands in the shoulders. Inhale noisily nose, with this brush squeeze the fists. Four breaths - lower the hands for 4 seconds, then a break - four breaths - a break. You must perform six cycles of four breaths.
- Pump.Stand up, put your legs already shoulders, lower your arms along the body. Slightly lean forward, make a noisy breath at the end of the movement, ending it with a slope. Return to the original position. Then bend over and breathe again. Round back. Do not bend below the belt. Head down
Exercises for Strelnikova speech breathing
The result of correct speech breathing is consideredintonational expressiveness, normal loudness of speech, excellent sound formation. Such gymnastics is needed so that a person utters words on an exhalation, while evenly expelling exhaled air, with words not choking on inhaling.
Данный метод логопедами применяется для развития Speech at stuttering babies. The technique is based on muscle massage, which lines the air sinuses in the human head while inhaling with a jet of air. In the head, the blood flow increases, which is considered a healing tool for speech apparatus.
