To the brain worked normally, heneed oxygen. It is from it that cells receive energy. Many problems are associated with its inadequate entry into the brain. Often this is due to a disruption of the vessels. Many diseases, such as atherosclerosis, dystonia, or others cause deterioration in the blood supply to the brain. One of the best methods of dealing with this is breathing exercises. For the vessels of the brain, it is very useful as it improves their work. It nourishes the brain with oxygen and activates blood circulation.
Why is the work of vessels broken?
Normal oxygen supply to the brain depends onseveral factors. Of course, the air that a person breathes is of great importance. But even a large amount of inhaled oxygen does not always enter the brain. This happens due to the narrowing of the lumen of blood vessels, their spasms, decrease in tone. The reason for this condition can be unhealthy diet, stress, bad habits, a sedentary lifestyle, some diseases. Various pathologies of the cervical spine can also disrupt the blood supply to the brain.
And with many diseases, ordinary exercisescontraindicated. In these cases, breathing exercises are used for the brain and neck vessels. It helps to improve the blood supply to the brain and expand the blood vessels. Such exercises help with atherosclerosis, high blood pressure, vegetovascular or neurocirculatory dystonia.
How to breathe correctly
It is the breath - the basis of life.But the fact that you need to breathe correctly, few people think. And many health problems associated with this. Most people breathe superficially. Therefore, the blood is poorly enriched with oxygen, carbon dioxide remains in the lungs. This leads to slower circulation. And the brain does not receive enough oxygen. Incomplete, shallow breathing shortens life and increases the risk of developing various diseases.
It is therefore very important in the process of breathing.use the entire lung volume. This affects the functioning of cerebral vessels. Proper inhalation begins with the abdomen, then the rib cage rises, then the shoulders. With exhalation, you should try to release all the air from the lungs.
Respiratory physiology
Inspiration decreases blood vesselscerebral excitation of the cerebral cortex. And on the exhale, the blood volume increases and a calming effect is observed. Blood circulation is activated with an increase in the intensity of respiration, especially if it occurs through the nose. Doctors have already proved that the violation of nasal breathing in children, for example, with frequent rhinitis or adenoids, slows down their mental development. The person who breathes properly protects himself from many illnesses. Therefore, breathing exercises for brain vessels are very useful.
To improve performance and tone upvessels, you need an elongated breath, holding your breath and a short exhalation. Calm down and relax will help, on the contrary, a short breath and a slow deep breath with a pause after it.
The benefits of breathing exercises
Even in ancient times, many techniques of recoverywere associated with breathing exercises. But only recently their usefulness was officially proved. How does respiratory gymnastics for brain vessels:
- strengthens their walls;
- dilates blood vessels;
- improves oxygen supply to the brain;
- lowers blood pressure;
- prevents blood clots;
- improves working capacity;
- improves memory and attention;
- soothes, helps fight stress;
- helps slow aging;
- protects against stroke
Principles of respiratory gymnastics
There are many techniques of such gymnastics.Many of them came from ancient teachings, for example, from yoga or Chinese medicine. Others were created by modern scholars. But they all perform the same task - to improve the supply of oxygen to the brain and strengthen blood vessels. The basic principle of many exercises is a deep, sharp breath in with the nose, mandatory breath-holding and exhalation through the mouth.
You can also breathe through one nostril,closing the second finger. Studies have proven that breathing the right nostril reduces pressure, soothes, relieves headaches, and normalizes the functioning of the heart. And if you breathe through the left nostril, then the body is toned, the vascular tone rises, activates the work of the endocrine glands. Even the usual deep slow breathing involving the abdominal muscles relieves spasms and lowers blood pressure.
Indications and contraindications
Respiratory gymnastics is good for everyone.But it is undesirable to engage without consulting a doctor immediately after a stroke and with severe disruption of the heart. And for other diseases, exercises can be done at home on your own. Especially useful respiratory gymnastics with atherosclerosis of cerebral vessels, hypertension. It helps to normalize cerebral circulation and recover more quickly after a stroke, to improve well-being in case of hypotension, to lower blood pressure.
What exercises can be performed
Useful breathing exercises to strengthencerebral vessels performed on any system. You can use qigong, Chinese gymnastics, yoga, Strelnikova technique, Buteyko deep breathing. But separate exercises will also be useful. They can be included in the daily morning exercises or to perform several times a day, for example, when a headache appears, to raise the tone or improve well-being. A few exercises are enough.
- Глубоко вдохнуть через нос, задержать дыхание на 5 second. Exhale slowly through the mouth, closing his lips with a straw. But exhale needs to be done not immediately, but with pauses. Exhale out a little - hold your breath for a second. For one breath you need to make at least 10 of such exhalations. You need to repeat 5-6 times. This exercise strengthens the walls of blood vessels and increases their tone.
- A simpler exercise is performed in the positionstanding up It is necessary to inhale slowly and deeply through the nose. At the same time rise high on the socks. With a slow exhale, you need to sink and relax. Exhale through the mouth.
- Take a sharp breath and spread your arms to the sides, even arch a little backwards. Stay in this position for 3-5 seconds. With exhalation, return to the starting position.
- It is useful to breathe for 5-7 minutes according to this scheme: inhaling through one nostril, holding the breath, exhaling through the other nostril. This will help activate blood circulation and prevent sclerosis of cerebral vessels.
Gymnastics method Strelnikova
This technique is now the most famous.Her breathing exercises are used for a variety of diseases. Its feature is sharp short breaths with the involvement of the diaphragm. Due to this, such gymnastics is very useful for brain vessels. It contributes to:
- improve lung ventilation;
- better venous blood outflow;
- improvement of the work of vascular smooth muscle;
- normalization of the processes of inhibition and excitation in the cerebral cortex;
- enrichment of brain cells with oxygen;
- improve mood and performance.
The best exercises gymnastics Strelnikova
There are many exercises created by Dr. Strelnikova. But to normalize the work of cerebral vessels, you can use several.
- Sit on a chair, put your hands on your knees, bend over a bit and relax. Make 2-4 short sharp sighs, rest 10 seconds. At that rate, breathe for 10-15 minutes.
- At the second stage, you need to do 8 short breaths, as if sniffing. Such approaches with a break of 10 seconds must be done 12.
- Press your fists to your belt. On the inhale, sharply lower the hands down, on the exhale - take the starting position.
Chinese gymnastics for brain vessels
Ancient Oriental Rehabilitation System foundedon the role of breathing. Chinese sages believed that only being in harmony with nature, a person can be healthy. Therefore, breathing should be deep, calm. Based on these principles, gymnastics for cerebral vessels helps them work properly and prevents many diseases. You can use some of the most simple exercises.
- You need to sit on a chair, spread your legs, putelbows on knees, and palms - on each other, clenched into fists. Head down on his hands and relax. At the same time you need to breathe slowly and deeply using abdominal muscles. The chest does not rise.
- The exercise is supine, legsbent at the knees. One hand is on the stomach, the other is on the chest. When inhaling, you need to push out the chest and draw in the stomach. On the exhale - the opposite. All movements should be slow and smooth.
- In a standing position, both hands are placed on the stomach. When you inhale through your nose, you need to fill your lungs and put out your belly. It is necessary to exhale through the closed lips of the lips, pressing on the stomach with his hands.
- Slowly inhale and stretch your arms up. On the exhale, lean to the left, pressing your hand on the left side. Then repeat the same in the other direction.
How to do
Breathing exercises can be done severalonce a day. The only condition for training is the opportunity to relax and distract. It is undesirable to engage immediately after or before meals. If you are doing breathing exercises with a narrowing of the cerebral vessels, you should first consult with your doctor. All exercises are performed slowly and calmly, without straining. Unless otherwise specified, when performing them, the upper torso should be straightened.
