Exercises for breathing: gymnastics. Technique of breathing

The child at birth notifies the surrounding world of 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 properly, a person is completely freed from the ailments, excess weight, ensures the normal functioning of the body.

There are various exercises of deep breathing, including qigong, yoga, Buteyko, etc., using which you can qualitatively change your life.

Yoga

This teaching, which is aimed at developing a person's ability to manage the work of his own body, spiritual and physical forces. Exercises for the development of breathing by the method of yoga is called Pranayama. This method teaches the management of the whole life energy of a person.

This technique is a variable breathing with the opening and ventilation of the lungs. Being engaged, the person will improve a metabolism, will raise immunity, will restore nerves and will lower pressure. Yoga will fill his body with energy, and also give harmony and balance.

Exercises will teach you how to breathe in order to body tissues and blood to saturate with oxygen.

Ujayi

This method implies that the voice gap will be slightly ajar. In this case, the effect of a squeezed air ball occurs: it is necessary to do breathing exercises with this method with effort. If Ujaji is compared to simple breathing, gas exchange in the first case is stronger due to the difference in the air mass pressure in the lungs on expiration and inspiration.

Breathing during exercise with this method saves energy. In addition, fixing attention on its performance and the sound of its own voice frees a person from thinking, and this is already an element of meditation.

The inhalation and exhalation during breathing Ujayi are slow and deep, the cycle lasts about half a minute, and together with the asanas - about 20 seconds. It is worth noting that the newcomer in yoga will find it difficult to breathe Ujayi throughout the entire exercise due to the weak development of the muscles.

Assistance in mastering Ujaya

Stand up, put your feet to the width of your shoulders, lower your arms along the body. Together with the inhalation of the hand, raise up and to the sides and whisper "O". Simultaneously with the exhalation of the hand, lower and say "A".

We need to breathe deeply and leisurely. Do this 5 times, finishing gradually 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. There are 152 diseases known to be effective in this method. With the help of such exercises 98% of ailments are treated, including allergies.

In a healthy person, the volume of breathing is 5 liters, in people with asthma - about 15 liters - this indicates hyperventilation of the lungs. In this case, with a deep inspiration in this method, the amount of oxygen contained in the blood does not increase, and the CO ₂ content decreases.

According to Buteyko, breathing correctly is to increase the amount of carbon dioxide in the blood. The breathing should be superficial, with pauses between the breaths.

Exercises Buteyko

Breathing during exercise should be as follows: you need to hold your breath until there is a feeling that there is not enough air for as long as possible. Then inhale shallowly, in small portions. If there is a desire to breathe in more air - repeat again.

Then you need to stop breathing while walking, until you feel a lack of air. Then breathe and repeat again.

Then breathe shallow for three minutes. Increase the time slowly to 10 minutes.

Initially, performing exercises presents difficulties, discomfort, rapid breathing, panic attacks of lack of air, and appetite decrease. Then the necessary development of the respiratory organs begins, the discomfort disappears.

Breathing oxysize

Oxisize is a unique method of losing weight, which is based on simple breathing exercises. The inventor of this program is American Gil Johnson. She managed to cope with excess weight in this way.

Using the right, deep breathing, you can achieve weight loss in the shortest time, and also get rid of flabby skin and cellulite. Training oxysize while not exhausting, does not require a delay in breathing, and this already causes the absence of any contraindications.

Weight loss with such gymnastics is to transport oxygen to different parts of the body, therefore, the basis of this technique is the ability to breathe properly. It is important to allocate 2-3 weeks to training proper breathing, to bring it to full automaticity and only then to pass to the exercises themselves.

Four steps

Exercises for breathing are as follows: breathe in through the nose, the stomach is inflated as a ball. We put forward the pelvis, the musculature of the press should be relaxed. Three small breaths with muscle tension of buttocks and perineum. Exhalation through the lips, folded into the tube, while the muscles of the press try to draw under the ribs. Further sharp exhalation to the absolute devastation of the lungs. Align your back without lifting your shoulders.

The perfect time of day for such lessons will be the morning, at the very beginning there must be a warm-up that will work 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 exercises are impressive: very quickly the body becomes slim and fit.

Exercise oxysize done before breakfast or 3 hours after eating. After gymnastics, you must refrain from eating one more hour.

It is important to perform 30 or more respiratory 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 practice gymnastics, the longer the effect will be, since oxysize has accumulative properties.

Qigong

Exercises for breathing Qigong originate from China. This practice serves to improve the physical capabilities of the human body, as well as adjusting its general state. Such breathing together with physical loads and rational nutrition makes it possible to achieve weight loss, as the body cells oxygenate.

This breath is suitable for everyone, regardless of age and ailments. Japanese scientists have revealed that using Qigong to achieve weight loss is possible due to the unique properties of exercises to completely restore the work of the human nervous system.

Qigong Exercises

Exercises for breathing Qigong consists of 3 basic, which you need to perform in clothes that do not restrain movement, completely relaxing.

1. Frog. Sit on a chair, feet apart with shoulder width apart. Squeeze your hand into a fist, wrap it around your other palm. The elbows should be placed on his knees, his fist on the forehead. Eyes close and relax. Three times a day for 15 minutes.
2. Wave. Helps reduce hunger. Lie on your back. The legs bend at right angles in the knees. One hand on the abdomen, the other on the chest. Together with the inhalation the stomach is drawn in, the thorax increases. Exhalation - in the opposite direction. Do 40 times.
3. Lotus. On a low chair, sit down, crossing his legs in front of the abdomen. Hands put palms up on top of each other. The back is flat, slightly lowered head, closed eyes. Normal breathing for the first 5 minutes, you need to concentrate on it. The next five minutes is a normal breath, a relaxed exhalation. The next 10 minutes to breathe in the usual way, do not need to control breathing, relax.

Competent performance of Qigong for 2 months of classes will help achieve weight reduction of 10 kg.

The Strelnikov Method

Gymnastics arose as a curative, although it later became mandatory for musicians and all those who are engaged in vocals. Exercises facilitate the correct setting of the voice, and also form the basis for the development and practice of any vocal. In addition, such exercises are used to develop speech breathing in children.

The skeptical attitude towards this development is explained by the fact that Qigong, yoga, Buteyko method, oxysize go against the complex represented by Strelnikova. In this gymnastics, the focus is on inspiration, in addition, natural breathing is conserved. This training is aimed at increasing the air capacity of the human body, thereby increasing its viability, and with pneumonia, recovery is achieved. Yoga is aimed at complete exhalation.

Daily execution of the complex the brain fills with oxygen, the headache completely passes, the ability to remember is increased, and self-regulation of the human body awakens.

Exercises gymnastics Strelnikova

The complex is universal. It is suitable for all ages. Consists of only 12 exercises. The main are 3: "Ladoshki", "Pogonchiki", "Pump". They are included in all the complexes that are designed to treat all kinds of ailments, including pneumonia.

1. Ladoshki. Stand up straight, press fists to the waist. With a breath, simultaneously push your fists down to the floor. Then return your hands to your belt. Make 12 times for eight breaths. In this case, between the blocks of movement to sustain a pause in 4 seconds.
2. Chutes. Stand up straight, bend your arms in the elbows, hold the brush near the shoulders. Inhale noisily with your nose, with your hands clenched into fists. Four breaths - hands down for 4 seconds, then a break - four breaths - a break. It is necessary to perform six cycles of four breaths.
3. Pump. Stand up, legs to put already shoulders, lower hands along the trunk. A little lean forward, make a noisy breath at the end of the movement, finishing it with a slope. Return to the original position. Then again bend over and inhale. Round back. Do not bend lower than your waist. Head down.

Exercises for speech breathing Strelnikova

The result of correct speech breathing is intonational expressiveness, normal loudness of speech, excellent sound formation. Such a gymnastics is necessary for a person to pronounce the words on exhalation, while evenly expending the exhaled air, with words did not choke on inhaling.

This method is used by speech therapists to develop speech in stuttering babies. The technique is based on a massage of the musculature that lays the air sinuses in the human head on inhalation with the help of a stream of air. In the head, the blood flow increases, which is considered a healing remedy for the speech apparatus.