When a person is healthy, he does not notice as he breathes. As it should be! If you have something troubling in his own breath, calm myself with the thought that, perhaps, you just thought - do breathing exercises on a particular system. Believe me, there are plenty to choose from!
Breathe - don't breathe!
Breathing exercises improves not only light, but also the whole body: each cell depends on how effectively does the respiratory system. Despite the name of the task in the lungs - not their lungs. For a moment they passed through 4-6 liters of air during exercise, this indicator (respiratory minute volume) may increase up to 30 liters, and with maximum force up to 150 litres!
Throughout life we make 700 million breaths, but not always in that mode that they need. The authors of various breathing practices claim that most of us simply... can't breathe. The problem is that we breathe too fast, shallow and involuntarily detained inhale or exhale, knocking the light with the desired rhythm and sacrificing ventilation. This type of breathing is called the surface. In the respiratory system does not have time to get some fresh air: fresh air enters only in the outer sections, and in the other it becomes stagnant and almost not updated. Hence, frequent colds, headaches, fatigue, bad mood, increased sensitivity to stress and many other problems. To get rid of them, you need to learn to breathe correctly.
Test drive for lung
Take a watch with a second hand, sit back, relax, straighten your shoulders and...
Count the number of breaths per minute
- Less than 14 - a great result: infrequently, but deeply, and thus, efficiently and effectively breathe ladies, who are vocal and fitness.
- 14-18 - norm. Keep it up!
- 18 - nothing good! When surface and frequent breathing in the lungs gets only half of the inhaled air, fills the remaining "dead space" - the trachea and bronchi, not participating in gas exchange. As a result, you feel bad and don't get colds.
Follow the rhythm of the breath the ratio of inhalation and exhalation, the placement of pauses in this cycle
- Extended breath - pause - short exhale mobilizing the rhythm to which you should aspire. So breathe in those who are cheerful and full of energy.
- Short energetic breath - long exhalation - pause - too bad: this rhythm acts as a sedative. The body automatically goes to him when you get tired.
- Incorrect rhythm fuzzy, delayed inhalation or exhalation, especially in combination with frequent and superficial breathing, reduces vitality and creates a predisposition to disease. Learn to breathe correctly!
Observe how you breathe: tightening and relaxing the abdomen (abdominal type), raising and lowering the chest (thoracic) or combining both (mixed).
Thoracic breathing is not the best from the point of view of physiology variant! is characteristic of the weak and the fair sex.
- Abdominal (diaphragmatic) - for strong, although you also would do well to learn it (useful for shape and internal organs).
- Full (mixed) is considered the most healthy: it involves abdominal, diaphragm and intercostal muscles to him and seek!
Be as yoga
Control of breathing - pranayama is an integral part of all types of yoga, developed in ancient times. Ventilate the lungs is especially important in an artificial environment - for example, in the office or transport: air-conditioned air is not enough moisture, and oxygen is not enough, if not its inflow from the outside: so pranayama is very handy!
Know-how. The technique is simple: breathe in, first filling the air stomach and chest, and then light. Then exhale, releasing the air in the reverse sequence. The inspiratory time should be equal to exhale! Mastering the technique of proper breathing, go to exercise for the lungs.
1. Hold your breath on the inhale, in order from the lungs into the blood moved more oxygen. After a few minutes, when his additional portion will go to the organs and tissues (primarily the brain), you will feel a surge of strength.
2. Slowly exhale (exhalation should be longer than the inhale). This technique helps to keep the lungs exactly the amount of carbon dioxide which is necessary for the human body. If a short exhalation, carbon dioxide accumulates in them too much, and too frequent and active breathing (hyperventilation) all of it is vented out of the respiratory system that leads to disturbances of acid-base balance in the internal environment. This can be dizziness and weakness, or even fainting.
3. Breathe deeply. When superficial breathing lungs are not fully filled with air, it stagnates in their lower parts, gas exchange is impaired, the brain begins to suffer from hypoxia (lack of oxygen), and as a result, the performance declines, piled fatigue and drowsiness, depression occurs.
Pros. Proper breathing increases the supply of brain and muscles with oxygen, determines the rhythm of the movements, helps to move from one pose to another, promotes relaxation, improves mood and well-being.
Cons. Simply no, if breathing is applied to - to rest, to recuperate, to ventilate the lungs. The main thing is not to try using enhanced ventilation to enter into a trance and to achieve Nirvana: respiratory extreme is valid only under the guidance of an instructor!
Breathing Karavaeva
The Creator of the popular health system Vitaly V. Karavaev back in the 1970's created a brilliant in its simplicity gymnastics, several altered yogic pranayama.
Know-how. Notice: when the body is tired, zachys, overheated or is on the verge of a cold, left nostril starts to breathe easier, and right as if laying? Yogis call it "the moon breath". It relieves fatigue and stabilizes the internal environment. Press the right nostril to the nasal septum with your thumb and continue to breathe the left, until you become better! Easier breathing right nostril (solar breath)? You have the energy decay: temperature and reduced pressure, heart rate slowed down. Breathe right half of the nose, checking every 1-2 minutes, not restored do regular breathing, and all will be normal!
Pros. Simply, quickly, efficiently dream, not gymnastics! To do it can be anywhere - in transport, cafes, presentation, meeting,... the Main thing is to breathe rhythmically (exhale 1, 5-2 times longer than the inhale) deeply, but without forced effort and through the nostril, which is less established. Then 75% of the volume of the lungs are filled with oxygen - it is quite enough for good gas exchange and wellbeing. If both halves of the nose freely pass air, use alternating each breath of the nostrils.
Cons. It will not work, if you have a cold. Wait for recovery!
Born again by orru
"Re" in English means "re", "birth" birth", and all together - rebirthing, invented in 1977 by a therapist from the USA Leonard orrom, and the rest of the world called the American yoga.
Know-how. There are about a dozen breathing techniques rebirthing. To remove excess negative emotions and to clear the lungs of phlegm bronchitis helps a sharp breath as deeply as possible draw air through the nose, inflating the stomach, and then do a forced exhalation through his teeth, as if blowing out the back. From muscle fatigue after exercise relieves slow deep breathing, insomnia - active abdominal, depression - deep fast from resentment, irritability and other symptoms of PMS - intensive surface, from distraction and forgetfulness - diaphragmatic...
Pros
. Consider that you are handed a prescription for a universal cure for all troubles immediately, with whom you have long been familiar, just carefully read the instructions for use. Using rebirthing can relive cold, pain and loneliness, tested at birth, as well as other dramatic moments of your background, then you easily get rid of them, but at the same time install something like ICQ to establish friendly contacts with internal organs. Although they are honestly trying to reach out to us to tell us about their needs and problems, we do not usually hear.
Cons
. The rebirthing session akin to hypnosis - it is done only in the presence of an instructor! In the classroom they cry, cry, feel pain, and even sexual arousal - word, immersed in themselves, and someone has to control the process in order to bring you back from the trance to reality.
Source:
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