Proper breathing is the basis of longevity and a healthy life. What is the correct breath

The causes of many diseases can be violations associated with improper breathing. It occurs in the process of inappropriate movement of energy, for this reason it is important to know how to breathe correctly.

It is worth noting that with an incorrect respiratory process, health problems can even affect organs that are not related to it in any way. Therefore, in order to reduce the risk of health problems to a minimum, it is necessary to understand in detail the issue of systematic breathing.

Video about correct and incorrect breathing

"Ki"- this term denotes energy and air. Their joint name can only mean that they have a direct relationship.

Along with air, the life force enters the body, giving energy for further actions. This confirms the fact that these 2 substances, which are essential for successful life, function together.

To be more precise, one exists in the other - the power of life in the air. In order for this force, getting into the human body, to bring maximum benefit, the process of its absorption should be given due attention. Otherwise, energy saturation occurs in insufficient volume.

Main source of life force

The most basic and fruitful source vital energy is oxygen. Without it, a person simply cannot exist, because it is he who contains the energy, without which life becomes impossible.

Almost all the energy in the body gets there from oxygen, an element that can rightly be called miraculous. It is that portion of the air which, compared to others, is enriched to a greater extent with the force of life, or "ki." When ingested in the required amount, oxygen becomes the best way to prevent headaches, overwork, fatigue, psychological disorders, and various other ailments.

The problem is that the rhythm modern life often makes it hard to get required amount oxygen into the body. This can be due to many factors, such as the working atmosphere of being in stuffy office spaces, as well as the polluted atmosphere in the city. As a result, a deficiency of vitality begins to appear in the body, leading to the appearance of diseases.

Lack of energy is the primary cause of most diseases. There is a possibility of early aging. Comparing mirror images after a day that was spent on fresh air when the amount of oxygen was received in full, and when the time was spent in an unventilated room, one can see a significant difference.

In the first case, a person will look fresh, rested, filled with energy, his skin will appear younger.

In the second case, the lack of oxygen will be visible on the face - the reflection is tired, the skin is noticeably aged. From this we can conclude that the lack of vital energy is one of the main causes of aging. In order to avoid this, you need to know how to breathe correctly.

The excess of carbon dioxide over the volume of oxygen in the body is a direct confirmation of its deficiency. An imbalance of these substances can lead to carbon dioxide poisoning.

Also, air deficiency causes disturbances associated with the flow of chemical processes inside a person. For this reason, harmful substances can begin to be produced in it, among which oxalic acid can be distinguished, which acts as a kind of impetus for the occurrence of various diseases by accumulating it in cells, vessels and tissues.

Positive qualities of oxygen

Among the main advantages of oxygen are the following:

• Improvement of blood circulation;
• Assistance in the assimilation of substances necessary for the successful functioning of the body;
• Purification of blood from harmful elements;
• Protection against infectious diseases, prevention of their development.

Obvious signs of lack of oxygen and lack of energy in the body are frequent manifestations of such phenomena as colds, fatigue, chronic diseases. The likelihood of these events can be reduced to a minimum if you master the technique of proper breathing.

How is the process of breathing

At the personal disposal of each person is a wonderful result of the work of the Almighty - his own body. It only remains for us to use it as deliberately as possible, and then many misfortunes can be avoided.

An incredible miracle is the human body. It contains everything that is necessary for the successful flow of life processes. It is only necessary to apply insignificant efforts so that it passes as favorably and fruitfully as possible. The life of each of us is individual, and only we decide what it should be.

Constant improvement of your body and giving it a state of harmony is the key to success in maintaining the health of the body. To get rid of ailments, you need to learn to admire yourself.

Oxygen is delivered to the lungs by respiratory tract. These include organs such as bronchi, larynx, trachea, nose, throat. The organs themselves consist of a large number of bubbles, into which air penetrates.

Understanding this process in more detail, it can be noted that there is no direct entry of oxygen into the lungs. To achieve this phenomenon, it is necessary that they expand. In the process of expansion, a vacuum space is formed in them, into which, based on the laws of physics, oxygen enters.

Initially, expansion of the lungs requires expansion of the chest. However, this is not quite enough. For the proper flow of these processes, during which the air reaches its final destination, it is necessary to stretch the diaphragm.

Despite the fact that the latter is not equated with the number of main parts that make up the entire respiratory system, its role in the very process of breathing is irreplaceable. In its appearance, the diaphragm is a kind of partition, which consists entirely of muscle tissue. By location, it is located between the abdominal and thoracic regions. Expanding, it gives impetus to the beginning of the movement of the chest area, which in turn begins to stretch the lungs. After that, passing through all organs respiratory system, which were listed above, oxygen enters the lungs.

Then the reverse process begins - the diaphragm contracts, all other organs also decrease in size, assuming their original state. This is the principle of inhaling and exhaling, which is called breathing.

An important factor in the process of breathing is the complete filling of the lungs with oxygen. When the whole process goes wrong, it doesn't happen. The organs are saturated with air only for a small, lower part of them, and it no longer reaches the top.

Why is it so? In the absence of oxygen in the tops of the organs, they do not receive energy, as a result of which stagnation of vital energy can occur, in which it is present there, but does not flow.

As soon as the movement of energy stops, various diseases begin to manifest. The structure of the whole world is based on this - without the flow of energy, life becomes impossible.

How to eliminate mistakes that prevent you from breathing properly

First of all, it should be remembered that proper breathing implies the complete filling of the lungs with air. Only in this case will the body be filled with the force of life, which will fill every cell of it.

The most common mistake that occurs in the process of breathing is the unproductive functioning of the lungs, in which they pass less air than they can in a minute. The next factor that disrupts this process is rapid inhalations and exhalations. To find out how correct their number is, you need to calculate how many times per minute they are performed. Normally, their number should adhere to the mark 8-12.

It should be noted that for many people, including athletes, the respiratory rate exceeds the recommended one. If this happens in healthy people, then there is nothing to say about the sick at all. It is noted that with inflammation of the organs, the number of breaths that a person takes per minute reaches 70.

High respiratory rate- the result of impaired lung function. With an incorrect breath, an insufficient amount of oxygen enters them, which a person begins to compensate for by increasing the frequency. The organs of the respiratory system are worn out, and the required volume of oxygen is still not supplied.

Even the ancient philosophers said that a certain number of breaths and exhalations are allotted for each human life. When it comes to an end, the person dies. Therefore, people who breathe slowly, while saving their strength, significantly exceed the life expectancy of the rest.

How to learn to breathe correctly

In order for the breath to be most complete, due attention should be paid to the lower part of this process, which takes place in the abdominal cavity.

It is necessary to take the following position - lie on a hard surface, for example, on the floor. Place one hand on chest, the second on the stomach. After that, you need to exhale as deeply as if you are trying to reach your spine with your stomach. The more the abdominal cavity is drawn in, the better. It is necessary to strive to achieve the maximum effect.

The hand, which at this moment lies on the chest, should control its immobility. In turn, the second hand should feel the movements of the abdomen, the work of which activates the diaphragm, which presses on the lungs. Thus, it promotes the release of air.

After there is no oxygen left in the lungs, the breath should be made as lightly, superficially as possible, trying not to draw in oxygen with all your might. The hand lying on the chest should also follow her rest. Connect the stomach and the hand that lies on it. She will have to feel the latter slowly rising up. It is important to carefully ensure that during the movements of the abdomen, the chest also does not move.

Having done the exercise correctly, you will immediately feel that when you inhale, despite its lightness, enough air enters the body, much more than usual.

Fulfill this workout follows every day until this method becomes habitual.

Training "Energy breathing with the help of the abdominal zone"

Having studied the principle of breathing with the help of the abdomen, you need to move on to the next, improved and useful - energy form. Frankly speaking, correct breathing, in which the lower abdomen is involved, is already considered energetic, because by breathing in this way, we put energy flows into work, which in turn fill the body with the power of life. In order to remember how to breathe correctly in this case, it is recommended to refer to next exercise, which will significantly increase the indicators of the received vitality.

You need to take a position in which the back is straight - sitting or standing.

Attention should be directed to the area below the navel.

Now imagine that there is the strongest source of life force, emitting a bright beam of light. Its management is completely under your control, you yourself direct the beam in one direction or another. All your attention should be directed as much as possible to the sensation of this radiation.

In the process of inhalation, you need to imagine that an imaginary searchlight has unfolded inside you, the direction of the rays of which goes to the lower back. The vital force fills the abdominal cavity, moves to the lower back and goes along the spine to the coccyx area. At the same time, you breathe in oxygen and puff out your belly. The force and energy generated in this case is best represented as a glow bright color, for example, yellow.

When correct execution this exercise, in the lower abdomen there should be a feeling of oversaturation with oxygen. The abdomen should strongly bulge forward. Breathing should be held for a couple of seconds.

Then, exhale as slowly as possible. Do not stop controlling the cavity of the abdomen and the immobility of the chest. In the process of exhaling with a spotlight in your imagination, the opposite action should occur - it turns around, but the energy rays go out.

This training will have a beneficial effect on the full saturation of the body with vital energy. Also, its implementation is recommended in the presence of intestinal diseases. In this technique, you need to study abdominal breathing well in the usual way.

Full Breath Workout

It is best to perform it while standing, while the back is fixed in a level position.

Inhale slowly. It is undesirable that it be accompanied by noise from the nose. Try to absorb oxygen as naturally as possible. Try to direct the air to the bottom of the lungs, as close to the diaphragm as possible. Watch it descend smoothly, putting pressure on the abdomen, causing it to rise. Thus, it prepares a place for oxygen.

After that, the direction of air should be directed to the middle of the lungs. At the same time, a feeling of an extended abdomen should remain, and oxygen should begin to force the ribs and chest area to expand.

Then you need to send oxygen to upper part lungs. The chest should expand. To achieve the desired effect, you need to draw in the lower abdomen. The diaphragm in this case will noticeably rise and begin to support the chest area from below, thereby forcing the air to move up. It is recommended to ensure that the breath is smooth, unhurried, the work of the organs of the respiratory system occurs gradually, without haste and jerks.

After inhaling, you need to hold your breath for a couple of seconds.

Then exhale slowly. The abdomen will gradually relax and rise to its original position. The chest is also expanded. At the end of the breath, the tension in the chest subsides, the stomach is raised. Release the state of tension. All organs return to their normal state.

This kind of breathing exercises will become even more understandable with constant training.

This method is good because all organs are involved in it. Energy will completely fill the body, oxygen will smoothly enter every cell of the lungs. A healing process will take place inside a person, his state of health will noticeably improve.

Why, then, in most people, the appearance of processes that have a negative impact on the entire body is noted at an early age? The answer is simple enough. They simply spend significantly more life force than they receive. Energy consumption is constant, it is spent not only on various physical activities. A large part of it goes to experiences, unstable psychological states feelings of fear and anxiety.

It is worth noting that even breathing, when it occurs incorrectly, consumes a significant amount of energy. For many people, the process of breathing is arranged in such a way that they spend their life force on it, but do not receive it in return. Therefore, premature aging occurs. By understanding how to breathe properly, you can significantly reduce energy consumption and increase its production. The predominance of the creative forces is no longer noted, they are on a par with the destructive ones. Proper breathing is the basis of health, strength and longevity!

The importance of proper breathing in terms of health is difficult to overestimate. Not everyone knows that not only well-being and general well-being depend on how correctly we breathe. physical state body, but also intellectual performance.

Breathing is an unconditional and automated process, but it can and should be controlled) And how to achieve this, how to breathe correctly and with health benefits, we will try to figure it out in this article.

What is the correct breath

Correct breathing is breathing with the diaphragm: while inhaling, the stomach is filled with air and rounded, and when exhaled, it is drawn in and returns to a neutral state.

Diaphragm (simplified) - a domed septum of muscles that separates the chest cavity from the abdominal cavity. Participates in the process of respiration.

This is the way we breathed when we first came into this world. However, with age, many of us simply forgot how to breathe properly: stress, restrictions, the habit of driving emotions inward lead to shallow breathing in incomplete depth.

Healthy and proper breathing is characterized by a special rhythm and frequency of the respiratory phases. Optimal frequency respiratory cycle - 14 - 16 breaths per minute. If the number of breaths exceeds eighteen - a reason to think: the lungs are poorly ventilated and vulnerable to viral diseases, especially in the autumn-winter period.

What gives us proper breathing

Deep diaphragmatic breathing is a natural process that has a powerful healing effect. Adherence to the principles of proper breathing gives a lot for the health of the body as a whole:

• Strengthening the immune system
• Improving digestion
• Deep relaxation, both physical and equally important emotional relaxation
• Decreased heart rate and blood pressure
• Powerful influx of energy
• Decreased production of lactic acid in muscle tissue(which will be especially appreciated by athletes and adherents healthy lifestyle life)
• Getting rid of stress and excessive anxiety
• Improving well-being and general physical condition
• Weight loss and normalization of metabolism.

Fundamentals of proper breathing

Even the ancient Indian sages drew attention to the importance of the ratio of the length of exhalations and inhalations.

The correct breathing rhythm of vigorous people with a high degree of efficiency is an elongated deep breath, a short pause, and an energetic exhalation. This breathing pattern gives a burst of fresh energy and has a mobilizing effect.

In a situation of anxiety and stress, a different respiratory rhythm will become a panacea: a short breath, a pause and a long exhalation relax the muscles and relieve the internal tension of a hard day.

Development of correct breathing

Setting up proper breathing is a matter of close attention to a number of health-improving methods: hatha yoga, qigong and other oriental movements, some modern methods gymnastics are built on the principles of this process.

However, in order to retrain yourself to breathe consciously and correctly, it is not necessary to join breathing practices. Proper breathing can be achieved by self-observation and simple exercises.

Breath type test

The first thing to do is figure out how you breathe. To do this, place one hand on the diaphragm, the other on the chest.

• If the diaphragm is included in the breathing process, the hand on the abdomen will move forward from the spine.
• If only the hand on the chest moves, this is the chest type of breathing.
• And if both hands move - a mixed type of breathing.

Most often, in adults, the thoracic type of breathing predominates.

A good effect for the formation of the correct respiratory system is physical activity, for example, interval training, swimming and running.

Proper breathing while running

If we talk about the principles of proper breathing when running, it is worth noting that there is no general opinion on this matter, the only thing that all theorists agree on is that breathing should be deep, natural and uncomplicated.

It is recommended to breathe through the nose, slightly opening the mouth - thus, a mixed process is obtained and enough air enters the lungs. Experienced runners are of the opinion that it is necessary to breathe with the diaphragm - evenly and calmly, with an emphasis on exhalation.

When running slowly for long distances, it is necessary to maintain a certain respiratory rhythm - inhale and exhale for every 3-4 steps. If there is not enough oxygen, the number of steps is reduced to two.

To learn the basics of healthy breathing while running, you can first train while walking.

Correct breathing technique

Learning to breathe with the diaphragm is very simple, using a series of exercises for proper breathing. Here are a couple of the simplest and most effective.

1. Lie on your back with your knees slightly bent and completely relaxed. Concentrate completely on your body and your sensations. Tighten the press and exhaling air draw in the stomach. Hold your breath and inhale through the diaphragm, filling the abdominal cavity with oxygen (bulge your stomach). After a pause, exhale again.
2. The same process, but in a sitting position. For better control of the movement of the diaphragm, you can put your hand on your stomach.

Proper deep breathing

The intensity of deep breathing should be smooth and calm, excessive rhythmic breathing in full depth can lead to dizziness and darkness in the eyes.

Why does breathing too deeply often lead to this problem? This is explained by the active return of carbon dioxide, which maintains a healthy tone of blood vessels. Hyperventilation of the lungs can contribute to hypertension (increased pressure), cerebrovascular accident, up to a stroke.

Proper belly breathing

Why is abdominal breathing considered correct?

The correct breathing system ensures the movement of the muscles of the diaphragm up and down, allowing the lungs to fully open.

• When you inhale, the diaphragm tenses and goes down, massaging the walls of the abdominal cavity and providing blood circulation, which in turn enriches the tissues of the body with nutrients.
• As you exhale, the contraction of the abdominal muscles pushes the diaphragm up, contracting the lungs and pushing carbon dioxide out.

The consistent movement of the muscular septum massages the internal organs of a person, including the digestive organs.

Correct speech breathing

The development of proper breathing is of paramount importance in the production of voice - and, accordingly, plays a leading role in teaching singing and correcting speech disorders in children. Since speech sounds are formed on exhalation, great attention must be paid to its proper organization.

The exhalation should be smooth, long and rational, and the inhalation, on the contrary, should be short and silent.

Proper breathing while singing is the basis of vocals. Therefore it is very important special exercises develop the ability to breathe with the diaphragm, as well as use a mixed abdominal-thoracic type of breathing. At first, control the respiratory process by placing your palm on your stomach.

Yoga - correct breathing in Eastern practices

The correct breathing system forms the basis and philosophy of the popular trend of hatha yoga.

Oriental practices teach conscious and thoughtful breathing, which greatly enhances the healing effect of performing asanas. Special breathing exercises Pranayama is the path not only to health, but first of all to spiritual self-improvement.

In its practice, yoga relies on three types of breathing at once - clavicular (upper), intercostal (middle) and lower abdominal, activating the entire respiratory system of the body.

Proper abdominal breathing is the path to the perfection of the soul and body

Deep breathing with the diaphragm is an opportunity not only to improve health and achieve inner harmony, but also to part with extra pounds.

There is a belief that regular breathing exercises can replace exhausting physical exercises in gym. Modern bodyflex and oxysize breathing techniques are gaining more and more popularity. Oxygen speeds up the metabolism, activating the intensive burning of excess calories.

Proper breathing system

Speaking about the healthy and natural breathing system, it is very important to note that breathing should be carried out through the upper respiratory tract - through the nose.

Proper nasal breathing protects the throat and lungs from cooling and the smallest particles of dust, warming and filtering the inhaled air. The bad habit of breathing through the mouth is the root cause of many diseases of the respiratory system and the thyroid gland. in an efficient way Prevention and treatment of diseases of the upper respiratory tract is the gymnastics of proper breathing.

Let's summarize

We examined the basic principles of proper breathing, which we all once owned, but managed to forget. By using simple exercises and a healthy breathing technique will naturally enter your life, giving you youth, energy and beauty.

Proper breathing is the second indicator of health after food according to the system of V. Karavaev. Breathing is an exchange of energy. Proper breathing depends on the acid-base state of the brain cells. What to do whenperforming a set of exercises of respiratory gymnastics by V. Karavaev?

What is considered correct breathing?

Yogis had an opinion that when breathing only through the right nostril, the body warms up. They called such breathing solar. Breathing through the left nostril cools the body. Yogis have called such breathing lunar.

Our life depends entirely on the breathing process. There is no life without breath. Even plants cannot live without breathing. From the first breath of an infant to the very last breath of an old man, earthly life passes. Life is a long series of breaths.

Nature has indicated to man and animals that it is necessary to breathe freely and full chest. Civilization has changed a lot in man. She gave man only the bad: harmful and bad manners standing, walking and sitting, deprived him of natural breathing. Man has paid dearly for civilization. The current savage breathes correctly. The savages flare their nostrils widely when breathing, due to respiratory failure.

Air contains more than just hydrogen, nitrogen and oxygen. Occurs during respiration, not only the oxidation of blood. Yogis from antiquity know that the alternation of breaths through the left nasal opening contributes to the fact that you can control your emotions and energy. Yogis know how to harmonize with all nature and develop their hidden powers. Wise yogis knew that breathing can cure diseases, remove torment, fear and lower passions from oneself.

Proper breathing creates balance and regulates the flow of air through your nasal passages and means "clearing the channels of circulation." V. Karavaev said that hemoglobin transports not only oxygen, but also energy, which is necessary for cell division. The same energy fills the body when a person tans in the sun. To capture solar energy, a person can substitute only 1 m 2 of the surface of his body.

The surface of the human lung alveoli during normal breathing is 30-50 m 2, with deep breathing- 250 m2. Therefore, the lungs can capture 250 times more solar energy than our skin. In addition to the function of the lungs to supply cells with energy, they also have a second role. The lungs remove toxins from the body and purify the venous blood. Deep and cyclic breathing of a person indicates a normal mental state of a person. And it maintains and restores the rhythm of cell activity. The body performs its functions normally. This is an excellent condition for maintaining good health and long life.

The role of the diaphragm is important. It fulfills its role in the movement of the lymph, strengthens and normalizes the peristalsis of our intestines and contributes to the release of waste products after the digestive process. With deep breathing, the diaphragm helps to increase blood flow to the internal organs and thereby increases the supply of nutrients, oxygen and energy in a free state. And now it is clear that a person can live weeks without food, several days without water and several minutes without breathing.

Previously developed methods were aimed at increasing the oxygen supply of cells and achieving a more complete oxidation of food products, and they missed the fact that an increased amount of oxygen increases acidity in the lungs and blood and contributes to some damage to the organs and connective tissues of the body.

Bronchial asthma is the protection of the body from the penetration of oxygen. The yogi breathing system with the left and right nostrils is a positive attempt to regulate the electronic-charge balance of the body.

Breathing through the right nostril while exhaling increases the bioelectrical tension of the body, and breathing through the left nostril lowers this tension.

By observing the state of your body and using the correct breathing of the right or left nostrils of the body, you can adjust the body . Due to its limitations, this mechanism of energy regulation cannot save the body for a long time. Using the Psycheon breathing mixture recommended by V. Karavaev, one can successfully take V. Karavaev's breathing exercises to improve and prevent one's body.

V. Karavaev said: "We eat like elephants and breathe like flies." V. Karavaev offered his recipe for healing. It is rhythmic and calm breathing with psycheon. The Psycheon breathing mixture contained substances such as turpentine, a decoction of herbs, aqueous ammonia and other ingredients. Many followers of V. Karavaev created an approximately similar preparation for breathing. Using these drugs when performing breathing exercises, you can cure bronchial asthma, chronic bronchitis, pneumonia and others. The drug "Psycheon" is currently not available.

Respiratory gymnastics by V. Karavaev.

Breathing exercises V.Karavaeva is aimed at regulating the electron-charge balance of blood. Karavaev recommended breathing not with both nostrils together, but with that nostril that breathes easier and freely in this moment. Breathe with the right nostril when you need to warm up, and with the left when you need to cool down. Breathing through the left nostril alkalizes the blood.

Breathing through the nostrils depends on the acid-base state of the brain cells. The left nostril breathes easier when the brain is tired, overexcited, overheated. This is a shift in acidic alkaline acid. It is easier to breathe through the right nostril when the brain is not loaded with information, when thoughts are sluggish and boring, when the level of acid-base balance shifts to the alkaline side. This useful mechanism is based on the test of the state of the body after waking up in the morning from sleep. This is a necessary, practical and thermoregulatory mechanism.

If both nostrils breathe equally, then in turn you need to breathe through the first or second nostril. The body itself regulates heat transfer and heat transfer. When it is overheated, it is easier to breathe through the left nostril. The body cools down. When it is supercooled, it is easier to breathe through the right nostril and the mechanism of thermodynamics is turned on again. The body warms up. Breathing through one nostril can lower or raise the temperature of the physical body by one degree.

Our body needs help to restore the necessary level of heat transfer and energy. You just need to breathe with the nostril that breathes easier at the moment.

The breath of the nostrils is checked simply, on a slow breath. One nostril is first covered with a finger, inhaled slowly and slowly, and the air is quietly exhaled through the open nostril. The same procedure is done on the second nostril. So we evaluate which nostril is breathing easier at the moment, and evaluate our level of acid-base balance.

It is easier to breathe through the right nostril when the pH balance shifts to the alkaline side.

The body of many people is acidic. They need to breathe through the left nostril. Such breathing relieves overheating for a certain time and restores it. But this is not enough with a high degree of acidification of the body. The body needs extra energy. This energy will be given by breathing through the right nostril. A paradox arises.

Karavaev answered this confusing question. He made a special aromatic mixture for inhalation called "Psycheon". Breathing with it through the right nostril gives the body energy and cools it. The blood becomes alkaline when breathing through the right nostril with the intake of "Psycheon". It is a pity that now Karavaevsky "Psycheon" or "dykh" is not produced. You can inhale not just the surrounding air, but vapors of pink, fir oil, propolis or menthol.

and check nostril breathing when your feet are warm, so that there is no error in testing for caustic acid. An increase in the erythrocyte sedimentation rate, an increase in heart rate, an increase in blood pressure, a decrease in blood viscosity, a feeling of overheating, an increased acidity of gastric juice, a tendency to constipation indicates a shift in acid-base acidic acid.In the alkaline shift, all these processes occur in the opposite direction.

Karavaev, after a thorough analysis of the methods of yogic breathing, developed and put on scientific basis this breathing exercise. He developed this gymnastics in order to make the breath of the nostrils the same. Karavaev recommended doing proper breathing along with the practice of proper self-hypnosis or psychotherapy. This combination gives excellent results in practice.

Breathing exercises.

When performing a set of exercises of respiratory gymnastics by V. Karavaev, the following rules must be followed:

1. Breathing exercises are done on an empty and empty stomach. Food must be digested in the stomach and excreted from the stomach. A decoction of herbs and calcium carbonate can be taken before breathing exercises. After eating, you can’t breathe deeply, half an hour should pass. The diaphragm during breathing movements interferes with the stomach to carry out digestion. And the stomach, filled with food, prevents the diaphragm from performing proper breathing.

2. When carrying out respiratory movements and daily, in order to avoid any loss of energy, the arch of the foot and back, where the nerve centers and nerve channels are located, should be kept warm. It is necessary to dress lightly and warmly, without leading the body to overheating. Beware of drafts and severe hypothermia.

3. Sit comfortably, steadily and straight, without leaning your back against the backrest of the chair, so that the nerve energy centers that are located in the spine are brought into an active state. In law feedback touching the spine to the back of the chair puts your thought process in a passive state. Keep head and body straight skeletal muscles the torso must be relaxed, legs crossed under the seat for better stability. You can also sit on the sofa on a folded blanket, covering your legs for warmth.

4. Bring the shoulder blades together to improve ventilation in the lungs, to improve the circulation of biocurrents and blood circulation.

5. Teeth should never be kept clenched at all, and during breathing they should be in an unclenched state. The jaws are like batteries of bioelectrodes, and with strong compression, the circulation of biocurrents is closed, like a short circuit in an electrical circuit. This negatively affects the functioning of the brain.

6. The tongue during breathing should be kept between the teeth or pressed lightly against the palate at the top. The eyes should be still and closed. Immobility of the eyes and tongue is needed to stabilize (concentrate) the thought so that the thought does not dissipate. But when breathing by self-suggestion (psychotherapeutic breathing), only a concentrated thought can give the necessary results.

7. The pupils of the eyes with closed eyelids should be directed upwards at an angle of 45 0 with respect to the horizontal. This will contribute to the active state of your psyche.

8. It is necessary to breathe without pauses, deeply, rhythmically, silently and evenly. With rapid exhalations and inhalations, it is impossible to use the entire surface of the pulmonary alveoli. With slow breathing the best way gas exchange in the body, as well as the correct exchange of energy in the blood, in the lungs and in the cells. Only such breathing gives the proper effect in the healing of the human body.

9. Inhalation and exhalation should be done without mental and physical stress. When inhaling, fill the lungs to about 75% of their volume so that there is no tension in the lungs.

10. Exhalation should be made more complete, about twice as long as inhalation. It is not necessary to control the time of inhalation and exhalation. Do not be embarrassed if the inhalation and exhalation are not long and deep at first.

11. Do breathing exercises alternately with the first or second nostrils, and not together with both nostrils. Breathing through one nostril will be deeper and more effective.

12. Before doing breathing exercises, you need to check which nostril breathes easier. To do this, pinch the right nostril with your finger, and use the left nostril to inhale and exhale evenly and slowly. Do the same with the right nostril, closing the left nostril. The slower the inhalation and exhalation of the nostrils, the more accurately it is possible to determine on exhalation which nostril is easier to breathe.

13. If the nostrils do not breathe in the same way, then you need to breathe with only one nostril. When breathing through the right nostril prevails over the left, then one should breathe through the right nostril, closing the left nostril, until both nostrils begin to breathe equally. If you breathe equally through both nostrils, then you should breathe alternately with the left and right nostrils.

14. When breathing alternately with two nostrils, do the following:

1) First, take a full deep exhalation to enter the desired rhythm of breathing.

2) Holding the right nostril closed, take a deep and slow breath with the left nostril.

3) Quickly, without a pause, holding the left nostril with your finger, exhale completely through the right nostril.

4) After exhalation, take a deep and slow breath in the same nostril.

5) Holding the right nostril with your finger, exhale completely through the left nostril, and so on.

15. When breathing only through the right or only the left nostril, do the following:

1) Take a deep, full breath.

2) Having pinched only the left or only the right nostril with your finger, you need to take a deep and slow breath.

3) Quickly, without a pause, exhale fully with the left or right nostril, if possible, then inhale with the left or right nostril, and so on.

Proper breathing and these breathing exercises with one left or one right nostril should be carried out until overheating begins in the subcortical structures of the brain. The hypothalamus will automatically turn on their cooling and this will be expressed in the fact that the left nostril will then breathe easier than the right nostril breathes. This will be felt when exhaling through the left nostril. In this case, it is recommended to use Psycheon or its substitute while inhaling through the left nostrils.

You need to breathe like this until you feel that during the exhalation, the right nostril has become easier to breathe. Hypothermia of the brain has begun, so the psycheon cools. In the case when the right nostril breathes easier than the left nostril, when inhaling, the psycheon should not be brought to the left nostril.

16. For greater effectiveness of prevention and health promotion, V.V. Karavaev recommended combining breathing exercises with the practice of proper self-hypnosis (psychotherapy or). He advised, when performing breathing exercises, to perform reprogramming of consciousness with negative qualities character and emotions to positive.

To do this, when performing a set of exercises of respiratory gymnastics, one must convincingly inspire oneself and build the following mental stereotype in the mind with a strong concentrated thought:

“I am brave, strong, calm, patient and persistent. Master of your strong will! I want to be healthy, I can be healthy and I will be healthy! Every day I'm getting better and better!"

In your thoughts, when performing a set of breathing exercises, imagine that you, together with the air, inhale, for example, courage. As you exhale, imagine yourself being brave in that life situation where you lack courage. This will quickly help to get rid of the fear of old age, illness and death in the mind. Draw in your mind such a picture where you are young and healthy!

As you inhale, mentally build a model of how youth, energy and health enter your body, and as you exhale, imagine yourself rejuvenated, healthy, full of vigor and strength.

17. There may be dizziness during breathing exercises. But it passes quickly. We must wait until it stops, and calmly continue breathing exercises further.

18. During the first three days, gymnastics should be done before meals, for 15 minutes, and the fourth time should be done before bedtime, but without a subsequent meal. By adding daily 5 minutes of gymnastics, it is necessary to bring the performance of one session of breathing exercises to 30 minutes.

19. The energy received through breathing exercises and psychic culture must be spent sparingly. A lot of useful energy is spent for sexual life, during hypothermia of the body and during empty conversations. You need to unlearn your bad habit of talking. Conversations should be conducted when necessary, and food and drink should be taken according to the needs of the body.

20. When you are hot, in order to avoid overheating of the body, close the right nostril with a cotton swab and breathe with the left. When you are cold, in order to avoid hypothermia of the body, close the left nostril with a cotton swab and breathe through one right nostril.

21. Performing work associated with great physical exertion, fix your attention on exhalation and breathe rhythmically to the beat of walking in this way: 1 step - inhale, 2 steps - two exhalations.

Performing daily exercises of breathing exercises Karavaeva V.V., you will gradually acquire the correct breathing of your body. Do your breathing exercises with pleasure!

Yogi breathing through the left or right nostril. (video)

Yoga and exercise emphasize breathing exercises. Deep inhalations and exhalations have many benefits. They will help to make the correct formation of your nose.

• Sit comfortably. Block one nostril, inhale through the other nostril and hold for 4 seconds.
• Then block the other nostril and exhale when you release the nostril that you originally blocked.
• Repeat the exercise, blocking the other nostril.
• Do 3 sessions of 10 repetitions each.

Restore and improve your health!

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Volzhsky District Administration municipality"City of Saratov" Municipal preschool educational institution « Kindergarten No. 85 "Legal address: 410003, Saratov, Chernyshevsky st., 211, tel: 23-95-01 PRESENTATION" Proper breathing is the basis life, health, longevity "Educator: Busygina K.P.

"Proper breathing is the basis of life, health, longevity." Teaching proper breathing is one of the main forms of physical education for children with poor health. Violation of the respiratory function prevents the normal saturation of the blood with oxygen, leads to metabolic disorders, makes it difficult to perform physical activity. Proper breathing is as essential to a child's health as it is to proper nutrition. Therefore, it is necessary to perform breathing exercises from infancy.

Why do we need proper breathing so much? The ability to control breathing contributes to the ability to control oneself. Proper breathing stimulates the work of the heart, brain and nervous system, relieves a person of many diseases, improves digestion (before food is digested and assimilated, it must absorb oxygen from the blood and oxidize). Breathing exercises help oxygenate every cell in the body.

Breathing games and exercises play an important role in enhancing pulmonary ventilation, improving redox processes, and strengthening the respiratory muscles. In addition, they help to reduce the load during exercise.

Why is breathing exercises necessary? Slow exhalation helps to relax, calm down, cope with excitement and irritability. Breathing exercises are simply necessary for children who quite often suffer from colds, bronchitis, as well as recovering from pneumonia or suffering from bronchial asthma. Respiratory gymnastics perfectly complements any treatment (medication, homeopathic, physiotherapy), develops the still imperfect respiratory system of the child and strengthens the body's defenses.

Therefore, I suggest with the child to engage in the development of the respiratory apparatus in the form of a game. Watch. Standing, legs slightly apart, hands down. Swinging straight arms back and forth, say “tick-tock”.

" Grow Big " . Feet together, raise your hands up, stretch well, rise on your toes - inhale, lower - exhale (6-8 times).

"The porridge is boiling." Sitting on your heels, put your hands on your shoulders, inhale - draw in your stomach, exhale with the sound "shhh" "Geese". Feet shoulder width apart, hands behind the back. Tilt forward, exhale with the sound "shhhh", straighten up - inhale.

"Cock". Feet hip-width apart, arms out to the sides. Clap your hands on your hips, exhaling, say: "Ku-ka-re-ku." "Hedgehog". Lying on your back. Bend your knees, wrap your arms around them, pull your head as close to your knees as possible; straighten up with the sound "ffff".

By teaching your child simple and fun breathing exercises, you will invaluable contribution in his health + prevention of SARS

Thank you for your attention!

Introduction

Respiration is a complex and continuous biological process, as a result of which the body consumes free electrons and oxygen from the external environment, and releases back carbon dioxide and water saturated with hydrogen ions.

The existing opinion that breathing is intended only to enrich our body with oxygen is not accurate enough. A number of psychophysiological functions are also associated with breathing: diaphragm massage internal organs abdominal cavity, respiratory muscle training, impact on the peripheral and central nervous system, emission of exhaust gases and toxins, etc.

Accordingly, thanks to the ability to control the breathing process itself, very, very effective results can be achieved. Thus, you can not only strengthen your own body, but also get rid of many chronic diseases. The methods proposed in this book are very effective and at the same time quite simple. Readers have the opportunity to read different ways effects on your body through the regulation of respiratory processes.

The book offers various breathing techniques. Each of the proposed methods has been developed and tested for a very long time. In this book, the reader is offered the following techniques: yoga about breathing; "hysterical" or "sobbing" breathing; qigong; breathing according to the method of P. Bragg; breathing and swimming; air hardening.

Chapter 1 Yoga about breathing

One of the main occult (esoteric) functions of breathing is the promotion of "vital energy" - "Qi" ("Chi"), "Ki" (in Chinese and Japanese) or "Prana" (in Indian).

In ancient Chinese treatises, all "vital energy" is divided into three types:

- the main energy "Qi" (supporting the body and formed from food);

- great energy "Jing" (which is the main energy of a person, providing human breathing);

- spiritual energy "Shen" (giving life). In Vedic culture (ancient Indian scriptures), they correspond to:

- food prana (responsible for the physical body of a person);

- respiratory prana (supporting pranic energy body person);

- energy - Kundalini (which is the source of all types of energies of the human body).

In these ancient scriptures, it is found that physical strength, vital manifestations, depend not so much on food as on correct breathing. This is the essence of Hatha Yoga. By controlling the breath (pranayama), we control the whole body. "Oshtanga yoga" (according to Patanjali) gives each type of energy movement its own specific place. On the lower steps are yama and niyama (representing " living ethics"), and asana (movement); pranayama in relation to them is on a higher level.

Yogis distinguish four main ways of breathing: 1) upper breathing; 2) average breathing; 3) lower breathing; 4) full breath of yogis.

Upper (clavicular) breathing

The body is relaxed, in a horizontal position on the floor or sofa. The palm of one hand lies on the stomach, the second - on the chest (position 1).

After a free exit, inhalation is made by lifting the upper chest and collarbones. The chest in the middle part does not expand, the stomach and both arms are motionless. In this case, only the tops of the lungs are filled.

Upper breathing is obviously the worst kind of breathing because it wastes energy. It is this way of breathing that is more common in the West. This is how women usually breathe, and even singers, preachers, lawyers, etc.

Average (thoracic and costal, or intercostal) breathing

While in position 1, exhale freely (not maximum). When the desire to inhale arises, begin to expand the chest forward and to the sides, the ribs move apart. This movement is felt by the hand lying on the chest. This works the middle part of the lungs. The abdomen and the hand lying on it should remain motionless both during inhalation and exhalation.

This breathing is more efficient than upper breathing, but still not enough to carry out a complete gas and energy exchange.

Lower (abdominal, or deep, or diaphragmatic) breathing

Being in position 1, pulling in the stomach, exhale as much as possible. When you feel the urge to inhale, lower your belly slowly and smoothly. Inhalation starts automatically.

Then, sticking out your stomach, continue to inhale. At the same time, the lower sections of the lungs are filled. The hand on the stomach controls the movement. The second hand remains motionless, i.e., the chest does not expand during lower breathing.

Inhalation ends when the movement of the abdomen stops and the chest remains motionless. Breathing should be smooth, without significant effort.

Diaphragmatic breathing gives the abdominal organs a gentle massage, stimulating them to work better.

Diaphragmatic breathing is more common in men and young children. This is the breath that fills the middle and lower part lungs, it is much preferable to medium and lower breathing.

However, it will not allow you to fill the entire space of the lungs with air. Therefore, full breathing is optimal, allowing the lungs to absorb the greatest amount of prana from the air.

Rules for mastering full breathing

Before you start mastering full breathing, you need to gradually master the lower, middle and upper breathing. The exercise for mastering each type of breathing should be started with 10-15 breaths per day (or 1 minute), adding 1 minute every 3-4 days until stable skills are developed, but not more than 5 minutes at a time. Breathing is carried out in all cases only through the nose. If the lower, middle and upper breathing is carried out freely and rhythmically, then you can begin to master full breathing, in which all parts of the lungs are filled with air, the maximum number of alveoli is involved in the process.

Full breath

While in position 1, exhale as much as possible, diaphragmatic breathing fill the lower part of the lungs with air, without a pause, continuing to inhale, expand the chest to fill the middle part of the lungs, ending the inhalation with clavicular breathing, fill the upper part of the lungs.

To better fill the upper part of the lungs in the final phase of inspiration, you can slightly tighten the stomach. Thus, inhalation during full breathing occurs smoothly, without jerks, passing from one phase to another, in waves. After inhalation, there may be a pause of 1-2 seconds, or without a pause, a free smooth exhalation can be made, starting from the bottom of the lungs and ending with the top.

The expiratory time for a correct full breath is approximately 2 times the inspiratory time.

Having mastered full breathing while lying down, you can begin to train the elements and the entire complex in a standing position. You need to stand straight. Head, neck, back and legs are on the same vertical line. The arms are freely lowered along the body, the palms are straight or slightly bent, without any effort, the chin is horizontal, the gaze is straight ahead (position 2).

For a better mastery of full breathing in position 2, it is also recommended to alternately work out lower, middle and upper breathing. The number of complete breaths at one time in the initial period should not be more than 5. During each subsequent week, you can add 5 breaths, bringing total per day up to 60, but no more. Breathing should be carried out only through the nose.

A full breath sets in motion the whole Breathe-helping machine lungs, every cell, every muscle of the respiratory system. The maximum benefit is obtained with a minimum of energy expended.

According to yogis, full breathing is not artificial and abnormal. On the contrary, it is a direct return to nature.

For greater clarity, being in position 2, all movements can be performed by standing in front of a mirror and placing your hands on your upper abdomen in order to see and feel all movements, imprinting them in your mind.

Mastering full breathing allows you to acquire free, holistic breathing.

Full breathing creates a rhythm, which is a powerful means of renewal and revitalization of the body, available in the hands of nature. The ideal of a yogi is an absolutely healthy body, under the control of a strong and developed will, animated by high ideals and spirituality.

Yogi Cleansing Breath

To cleanse the lungs and the entire respiratory system, the following exercise is suggested:

1. Exhale as much as possible, then inhale deeply.

3. Purse your lips as if you are about to whistle. Then exhale the air sharply, as when coughing. Stop for 2-3 seconds and then exhale again. Repeat until all air is out of your lungs. But it must be remembered that you need to exhale the air with effort. Otherwise, this exercise will not give the desired effect.

This exercise will restore strength and vigor to the body and cleanse the respiratory organs, relieve tension and headache.

It is advisable to perform it immediately after a night's sleep to eliminate congestion, after being in crowded places, in public transport.

Yogi voice breathing

1. Slowly but forcefully draw in the air with a full breath through the nose, inhaling as long as possible.

2. Then hold the air in for a few seconds.

3. Open your mouth wide and exhale the air with force.

4. Finish with a cleansing breath.

General cleansing ("psychic") breathing of yogis

This breathing method will help cleanse the entire body and get a boost of energy and youth. This is a special form of breathing, which was called "psychic breathing" by yogis. This breathing method requires appropriate training and is performed if you have already mastered the previous breathing methods. This exercise fills the whole body with energy, and after you do it, you will feel an unprecedented surge of strength and vitality.

3. Then, while inhaling and exhaling the air, mentally imagine a picture of the breath that passes through your entire body through every cell of it.

4. Continuing to breathe rhythmically, mentally direct the flow of energy (or "Prana") to the seven vital centers, calling their images in turn in your mind:

- back of the head,

- base of the brain

– solar plexus,

- region of the sacrum,

- umbilical region

- reproduction area.

– Finish the exercises with a cleansing breath.

rhythmic breathing

Yogis use certain forms of breathing that help them accumulate "Prana" in themselves and direct it where it is needed. In this way they strengthen their body and nervous system. The yoga rule for rhythmic breathing requires that the inhalation and exhalation last the same time. And the retention of air in the lungs and the interval between inhalation and exhalation would be equal to half of all this time.

Basic exercise in rhythmic breathing

2. Slowly inhale air with a full breath, counting six beats of the pulse.

3. Hold the air in your lungs for three pulse beats.

4. Slowly release air through the nose, counting six beats of the pulse.

5. Before starting the next breath, skip three beats of the pulse.

6. At the end of the exercise, take a cleansing breath that will clear your lungs.

Proper breathing

Human health is entirely dependent on proper breathing. Many diseases of civilized man are no doubt due to the widespread habit of breathing through the mouth. Many infections (especially colds) often depend only on this bad habit. The nostrils serve as the only protective mechanism of the respiratory organs: they filter the air and trap dust in themselves, in addition, certain substances (lyzazyme, interferon) are produced there, which allow local fight against pathogenic microbes. Nasal breathing allows you to warm the incoming air, protecting the throat and bronchi, especially during the cold period of time.

Begin breathing exercises with both free nasal passages. If necessary, you can rinse the nasal passages and nasopharynx using a strong saline solution of water at room temperature. Leaning at an angle of 45 °, you need to draw in this solution (it is possible from the palm of your hand) first with one nostril, then with the other so that the liquid flows out through the mouth. Although the described procedure is not a pleasure to perform, it nevertheless perfectly sanitizes the nasal cavity and nasopharynx.

After rinsing the nose, one should carry out the “cleansing breath of yogis” and complete breathing.

It must be remembered that full breathing is not a continuous breathing system, but only an exercise. Except for the full 60 breaths, all other breathing should be optimal, not allowing hyperventilation of the lungs, which occurs with deep and frequent breathing. Optimal breathing is set automatically depending on the load and the condition of the person.

For people suffering from cardiovascular and bronchopulmonary diseases, the development of breathing exercises should be gentle, gradual. Forced mastery of breathing exercises with increased pulmonary ventilation in these individuals may cause an increase in blood pressure, dizziness, impaired respiratory function.

To activate the work of all body systems, it is recommended to carry out a series of breathing exercises, which will also help get rid of or improve the condition in various diseases.

Breathing exercises that stimulate the nervous system

With oxygen starvation, the nervous system primarily suffers. Since the functioning of the organs depends directly on nerve stimulation, nervous exhaustion weakens their activity.

Therefore, to restore and strengthen the nervous system, we offer the following breathing exercises:

1. Stand up straight.

2. Take a full breath and hold the air in.

3. Stretch your arms straight out in front of you, without tensing your muscles, so that they are slightly supported by nerve force.

4. Bending your arms at the elbows, slowly take them to the shoulders, gradually tensing the muscles so that they feel trembling.

5. Then, keeping the muscles in tension, slowly straighten your arms and then quickly move your fists back to your shoulders. This movement must be repeated at least three times.

6. Exhale forcefully through your mouth. This exercise very well stimulates the nervous system, develops vitality and improves immunity.

Rhythmic exercise to stimulate brain activity

Sit up straight, put your hands on your knees. Breathing should be rhythmic. When the rhythm is established, close the right nostril with the thumb of the right hand and inhale through the left, then block the left nostril with the thumb of the left hand and exhale through the right. This exercise must be done several times.

Morning exercises that stimulate the protective functions of the body

Exercise 1

1. Stand straight, raise your head up, straighten your shoulders, connect your knees, lower your arms along the body.

2. Slowly raise yourself up on your toes, inhaling evenly through your nose, take a deep breath.

3. Then hold your breath for a few seconds, remaining in the same position.

4. Slowly lower yourself onto your heels, gradually exhaling air through your nose.

5. Repeat this exercise several times and then take a cleansing breath.

Exercise 2

1. Stand up straight, lower your arms along the torso.

2. Take a slow and deep breath.

3. While inhaling, lightly tap on the chest with the pads of your fingers.

1. Inhale and hold your breath for a few moments.

2. Then take a cleansing breath.

Rhythmic exercise to restore the body's defenses and relieve fatigue

Lie on your back, relax, put your hands on the solar plexus (the place where the ribs begin to separate). Breathing should be rhythmic. When the rhythm is established, mentally wish that each breath brings life energy and strength into you.

Mentally imagine how with each breath the energy spreads throughout your body, being transferred to every cell. With each breath, imagine how a large amount of world energy enters your body. Be sure to create in your imagination pictures of the processes that you mentally tell yourself.

With this exercise, you can strengthen the protective functions of your body. This exercise is especially effective when a person is tired and feels a breakdown.

Breathing exercises to improve circulation

To complete this exercise, you will need aid- stick.

1. Stand up straight.

2. Take a full breath and hold the air as you inhale.

3. Put the stick on the floor, and then slowly bend forward and pick up the stick, squeezing it tightly in your hand.

4. Release the stick and, straightening, with a slow exhalation, return to the starting position.

5. Repeat this exercise several times and finish with a cleansing breath.

Exercise to restore blood circulation with rhythmic breathing

For headaches, do the following.

Lie on your back or sit up straight. Then begin to breathe rhythmically and as you inhale, mentally direct the movement of blood to that part of the body where blood circulation is insufficient.

But with headaches, on the contrary, the blood must be pulled downwards in order to reduce the blood pressure in the brain and get rid of the pain. Mentally direct the movement of blood downward until you begin to feel a warm stream in the legs from the blood going down.

Exercise to strengthen the respiratory muscles and stimulate the digestive organs

1. Stand up straight.

2. Take a full breath.

3. Hold your breath as long as possible until it becomes difficult for you.

4. Exhale forcefully through your open mouth.

5. Take a cleansing breath.

This exercise can be used for various disorders of the stomach and liver. It is possible that at first you will not be able to hold the air for a long time, but with practice you will definitely achieve good results.

General strengthening exercises

Exercise 1

1. Sit up straight, straighten your shoulders.

2. Exhale, then take a long breath.

3. While inhaling, first stick out your stomach, and then expand your chest.

4. When exhaling, first reduce the volume of the chest, and then draw in the stomach.

Exercise 2

1. Lie on your back and completely relax.

2. Take a deep breath and hold your breath as you inhale.

3. While exhaling, draw in the stomach.

Exercise 3

1. Stand up straight and take a deep breath while slowly tilting your head down.

2. Then exhale the air, slowly raising your head up.

Exercise 4

1. Place the palm of the left hand on the side of the chest, lower the right hand down. Take a deep breath.

2. Breathe out.

3. Place the palm of your right hand on the side of your chest, closer to the armpit. Take a deep breath.

4. Breathe out.

Exercise 5

1. Walking at an average pace. Inhale for three steps, exhale for the fourth.

2. Sit straight, lower your arms along the torso.

3. Take a deep breath and raise your arms at the same time.

4. Then exhale and slowly lower your arms.

Exercise 6

1. Close the left nostril with the finger of the left hand and take a deep breath. Hold your breath for a few seconds.

2. Then exhale. Inhale slowly alternately through the right and left nostrils.

Exercise 7 Finish the set of exercises with a cleansing breath. Having mastered this simple set of exercises, move on to more complex ones. The respiratory system will also be of great help. sport games and swimming.

Tension Relief Exercise

If during the working day you feel weak or tired, then use the following exercise.

Stand straight, take your shoulders back, lower your arms along the body. Gradually raise your heels off the floor, transferring the entire weight of the body to the soles of your feet.

At the same time, raise your arms and spread them at shoulder level, like wings.

Then take a deep breath and slowly exhale the air, gradually sinking onto your heels and bringing your hands to their original position.

Repeat this exercise several times. It will restore your strength and vigor, it will take little time.

Exercise to relieve tension in the facial muscles

1. Take a shallow breath, relax your facial muscles as you exhale and visualize your skin smoothing and wrinkles disappearing.

2. Then inhale shallowly and exhale through slightly parted lips.

3. When inhaling, draw in your cheeks and exhale forcefully through your open mouth.

4. Close your eyes as you inhale, and open them as you exhale and smile.

5. Clench your teeth as you inhale, and relax as you exhale.

6. Take a deep breath and smile, while inhaling, stretch your lips with a tube.

This exercise will strengthen the muscles of the face and get rid of wrinkles. Do it at least three times a day for great results.

Exercises for headaches

Exercise 1

1. Sit up straight, in a comfortable position for you.

2. Take in the air with a full breath.

3. Hold the air in your lungs for as long as you can.

4. Slowly release air through your nose.

5. Repeat this exercise several times, but don't tire yourself out.

Exercise 2

1. Lie on your back, stretch your arms along your torso and relax.

2. Breathe rhythmically until the rhythm is established.

3. As you inhale, imagine a stream of pleasant green light that you inhale deeply. Mentally direct the stream of light to the forehead and back of the head. Imagine how light fills every cell of your brain. Then direct the light beam to the area of ​​the head where the pain is concentrated. Direct the light beam to this area and imagine a strong beam of light irradiating this part.

4. Continue to breathe rhythmically until you have a feeling of warmth in your head.

5. Finish this exercise with a cleansing breath. If you are doing this exercise indoors, turn on the lamp under the green shade.

Exercises for diseases of the nasopharynx

If you have a stuffy nose, try the following breathing exercise. First, clean the nasopharynx by washing with warm boiled water. Clamping each nostril alternately, flush the nasal passages from the accumulated mucus. Then do the following.

1. Sit up straight. Tilt your head back a little.

2. Breathe rhythmically.

3. When the rhythm is established, mentally imagine how with each breath a stream of warm blue color penetrates into your body. Mentally imagine how this light fills all the cavities of the head, frontal sinuses, nasal, jaw. Imagine how this light clears all the sinuses and warms them. Mentally direct the light on diseased organs with outside and from within.

4. After you feel warm and your breathing becomes easier, close one nostril, then the other, and take a few deep breaths.

5. Finish the exercise with a cleansing breath.

When applying breathing exercises, be sure to combine the phases of breathing with movements. Excessive enthusiasm for breathing exercises helps to reduce the carbon dioxide content in the body, and this, in turn, affects the tone of the respiratory center. There may be such unpleasant sensations as weakness, dizziness, etc. Therefore, breathing exercises must be supplemented with exercises of a general developmental nature, which are performed with even, shallow breathing.

Exercises for patients with bronchial asthma

Exercise 1

Sit straight, take your shoulders back, lower your arms along the body, relax. Take a shallow breath and hold your breath. Then exhale and inhale again and hold your breath. Try to pause for as long as possible. This exercise must be performed several times a day.

Exercise 2 During the attack, sit down, put your hands on your knees and relax your muscles. Breathe calmly and less deeply. Try to reduce the inspiratory volume while maintaining the respiratory rate. Watch your breathing, do not take deep breaths, hold back your cough. Holding the breath while inhaling also helps to localize an attack of bronchial asthma. These preventive methods will help to cope with bronchial asthma.

Rhythmic breathing in the treatment of asthma

As a rule, people with asthma, during attacks and outside them, are subject to fears, pessimism and other neurotic manifestations. All these negative emotions only exacerbate the disease.

Proper breathing will help to cope with this.

In this case, it is necessary to master the technique of rhythmic breathing and learn how to breathe deeply, which will save you from a painful illness.

Exercise to get rid of negative emotions in asthma

1. Lie on your back and relax.

2. Breathe rhythmically until the rhythm is established.

3. After the rhythm is established, create in your imagination a picture of an endless stream of blue light that passes into you through all your cells and pores. Imagine how this flow of color goes through the bones of the hands, then through the stomach and goes to the solar plexus.

4. Continuing to breathe rhythmically, mentally imagine how the healing light fills all the cells of the respiratory system. And with each breath, it penetrates deeper into your body.

5. When you feel warmth in your chest, mentally draw a flow of color through your body.

6. Finish the exercise with a cleansing breath.

Eastern healers believe that all diseases of the human body are associated with a violation of the rhythm of breathing, since all living things in this world must have their own specific rhythm, which coincides with the rhythm of the planet and the Universe.

When a person gets out of this rhythm, then adverse changes occur in his body. Therefore, first of all medicines Yogis use certain breathing exercises to restore health and prolong youth.

Chapter 2 "Hysterical" or "Sobbing" Breathing

Yu. G. Vilunas developed methods of "shallow" breathing, allowing to normalize higher nervous activity and provide a quick relief effect during exacerbation coronary disease heart disease, hypertension, diabetes. Good therapeutic effect was obtained in atherosclerosis of the coronary vessels, atherosclerotic cardiosclerosis, cancer, under certain conditions during pregnancy.

Basic rules of sobbing breath. Breathe only through the mouth and superficially. The exhalation should be longer than the inhalation. There should be three times more carbon dioxide in the blood than oxygen.

The new is the well-forgotten old. People have long noticed that crying relieves stress and fatigue. The main thing is not the cry itself, but the breath. And breathing is not through the nose, but through the mouth.

The duration of one session of "sobbing breath" can be from two or three breaths and exhalations to one hour. As soon as the exhalation becomes short (1/2 s) - this is a signal to stop the "sobbing breath".

Exercise

1. A short, vigorous, shallow breath on a sob when the sound "a" is pronounced (1/2 s). In this case, the air does not reach the lungs.

2. Immediately a short continuous exhalation is made. At the same time, the sounds are pronounced: “hooo”, “fuu”, “ffff”. At first, you can exhale any one sound until you feel that the exhalation becomes short, then, if necessary, you can switch to another. The exhalation should be unsharp and long. If you did not feel any discomfort, then now you have a need for sobbing breath.

3. After exhalation, a pause without breathing lasts 2 s. Only after that, you can take the next short breath on the sob "a".

Two types of breath

We have introduced you to two opposite types of breathing: deep full breath yogis and superficial "sobbing" breathing. None of these breaths can be used for a long time. They are used only for healing the body, struggling with certain ailments. First of all, every person who is going to improve his body must learn to listen to his body, to know its needs. Only then can you easily choose which path of healing breathing you should follow at a given moment in time.

It is dangerous for people who have chronic diseases of the bronchopulmonary, circulatory, cardiovascular systems, especially in a state of decompensation, to independently experiment with the selection of healing breathing.

The choice of one or another healing breath, the determination of the time for performing exercises should be carried out together with the doctor.

An important factor will be a certain mental attitude of the patient. Thus, the combination of all three types of energies gives the maximum positive effect.

Chapter 3 Qigong

This is one of the oldest systems of psychophysical exercises aimed at maintaining and strengthening health, treating diseases and prolonging life. Qigong is an integral part of all martial arts. However, it also has an independent meaning, being part of the national culture of China.

At Chinese medicine its own special approach - it considers the human body as a complex self-regulating system that is in dynamic balance with the environment.

In the person himself, 12 main systems (channels) and 8 subsystems are distinguished, which interact with each other according to certain laws. There are systems for diagnosing the main systems: by pulse, biologically active points, complexion, etc., as well as ways to influence them, taking into account their interaction and the ability of the whole organism to self-regulate.

The main task of the specialist oriental medicine– to figure out in which of the 12 systems the balance is disturbed, and then, using the rules of regulation, to choose the means of influencing this system. In this sense, a Qigong specialist is an expert on the entire human body as a whole.

The way to regulate a disturbed system is based on the concept of "Qi" - a certain energy that has the polar qualities of Yin and Yang, which circulates through all these systems and on the uniform and correct flow of which depends whether a person is healthy or sick. Any blockage or roughness of the walls of energy channels due to internal or external influences leads either to stagnation or to a perturbed flow of Qi energy, which causes imbalance and, accordingly, illness.

A person receives part of Qi even in the womb, and replenishes the other part from the outside as a result of exchange with the external environment in the process of life. Therefore, two tasks are essential:

- Providing enough Qi.

– uniform flow of Qi along energy channels in a certain direction.

From these ideas, their own classification of diseases is derived and methods and means of influence are developed, moreover, those that are guided by both internal and external forces, namely: acupuncture, cauterization, acupressure, psychophysical exercises, medicinal herbs, etc.

Qigong therapy is an impact on the body with the help of psychophysical exercises, it is a self-managed, self-regulating, self-controlled therapy.

How to decipher the name "Qigong"? Qi in Qigong means not only the inhalation of oxygen and the release of carbon dioxide, but also a type of substance that carries a more valuable and complex signal and energy. Traditional Chinese medical theory holds that the "true Qi" in human body is the driving force behind his life. A person's life and all his activities are determined by intrauterine Qi and are supported by postpartum Qi. These two Qi act on each other and connect with each other, forming the true Qi for the life of the body.

When, through Qigong exercises, true Qi begins to function normally or in excess in the human body, this means gong, commonly called Gongfu in Qigong terminology. Gong Fu is a method of strengthening Qi.

The most essential moment when doing qigong exercises is perseverance. The quality of the exercise is directly related to the results. And the purpose of their implementation is "nurturing the true Qi."

Acquiring sufficient true Qi means acquiring excellent health. Strengthening true Qi includes three types of actions:

1. Inhalation of the main and vital Qi.

2. Maintaining a calm mental (mental) state.

3. Keeping the organs of the body in harmony.

These three kinds of actions, which are aimed at regulating "concentration of thought", "breathing" and "posture", are the three main factors of Qigong.

Qigong exercise methods are varied in different schools. In China, there are approximately five of them - Taoist, Buddhist, Confucian, Medical and Boxing. Despite the differences, all methods of performing exercises do not go beyond three specific types - motionless Qigong, mobile Qigong and mobile-stationary Qigong. All three types involve the training of the mind, breathing and posture.

Mental states training includes mental daoyin (control and arousal). It requires that thoughts be concentrated on one object, bringing the cerebral cortex into a special inhibited state.

Breathing training refers to the respiratory daoyin (control and arousal). Breathing exercises include exhalation, inhalation, deep exhalation, rapid short breathing, inhalation with sound and breath holding.

Posture training means daoyin (governing and stimulating exercises) through the adoption of various postures by the body, which are roughly divided into six kinds: walking, standing, sitting, lying down, kneeling, massaging.

Let us now consider the very system of regulating breathing and strengthening Qi.

I. The simplest method of promoting health.

This method of health promotion is an elementary exercise. Step forward with your heel gently touching the ground. Relax your head and waist as you swing your arms, looking left and right, as if you were among flowering bushes. Among the flowering bushes you walk slowly, with a smile on your face and lightness in your heart. Breathe through your nose like a blowing wind.

This method of health promotion is a free-style exercise.

You will benefit from it as you walk with your heels touching the ground, maintaining the required state of relaxation and rest in a standing position. Press your tongue against the base of your upper teeth with a smile on your face, gently turn your head and waist while waving your arms. Once you have mastered the art of walking, start inhaling and exhaling slowly through your nose.

We describe in detail all the movements.

1. In a standing position, start the exercise by relaxing and calming down. Step forward first with your right and then with your left foot, touching the ground with your heel. When moving, keep your feet shoulder-width apart, as in a standing position.

2. As you move forward, walk as you normally would, don't swing your arms too much, be natural.

3. The arms move with the twist of the waist.

4. The rotation of the waist is controlled by the rotation of the head.

5. Breathe in and out through your nose.

6. Be reserved, happy and relaxed. Imagine that you are walking in a flowering garden, looking left and right. Therefore, there should be a smile on your face - it is also a type of Qigong technique.

II. The method of short fast breathing with a fixed step.

This method is the preparatory stage of the system for regulating breathing and strengthening Qi. Take a step right foot touching the ground with your fingers, and then place it flat on the ground. Raise your toes, leaving your heel on the ground. With the hands slightly raised and facing each other, wave the left hand outward to the left, followed by the right hand. At the same time, when turning from right to left, the neck leads the waist, and the waist leads the arms as they swing.

Inhale twice through the nose while the right foot is flat on the ground, and exhale once as the left foot rises. Inhaling and exhaling through the nose is called the short rapid breathing method.

Shift your body weight to your right foot after breathing. When the body is completely relaxed, plant the left foot and distribute the weight evenly on both feet with the arms waving naturally. This is the first part of the method of short fast breathing with a fixed step. Do it 9 times with the right foot in front. Then push your left leg forward and return to a position of relaxation and calm in a standing position, do the exercise three times - opening and closing.

After that, take a step with your left foot and begin to perform a short, quick breath with a fixed step to the left side. The principle is the same. Let us now describe in detail all the movements.

1. Begin the method of short rapid breathing with a fixed step, with the arms at the sides of the body. Step with your right foot and plant it flat immediately after your toes touch the ground, then lift your toes up.

2. Turn your torso naturally to the left, shifting your body weight to your left leg.

3. Lower your pelvis and lower waist slightly with your back leg bent and your front leg relaxed, turn your waist to the right. Move your arms to the right until the left hand reaches the midline and the right hand reaches the right side of the thigh. Turn your head to the right. You should also look to the right.

4. Turn your waist to the left and shift your body weight from left to right. Move both hands from right to left until the left hand reaches the left thigh and the right hand reaches the middle, turn the head from right-forward-left with eyes looking in the same direction.

5. Shift the weight from the left to the right heel, inhale twice through the nose, plant the right foot flat and lift the left heel up, bend the front leg and relax the back leg (the right hand now reaches the middle). Exhale once through your nose.

6. Swing both hands to the right, shift the weight onto the right foot and lift the toe of the right foot again. This is the end of the first round. Do this exercise 9 times with your right leg in front.

7. Take a half step forward with your left foot, stand flat on both feet.

8. Make three openings and closings. To do this, turn your hands with the backs to each other. Move them sideways to your hips with your palms facing out. This is called "open view". At the same time, point your fingers forward (little finger across thumb) until they go beyond the hips. Turn your palms in an arc, inward with thumbs up and little fingers down, move your hands inward towards the center of your body until the fingers of both hands meet. This is called "closed view". Repeat three times.

9. Exhale when you “open” and inhale when you “close”. Exhale through your mouth when "opening" and inhale through your nose when "closing".

10. When the "Three Opens and Closes" exercise is completed, step with your left foot and begin the Short Rapid Breathing Method with a stationary step to the left side 9 times. The execution method is the same, although the direction is opposite.

11. When the exercise is completed, take a half step forward with your right foot and then three openings and closings. Move on to the next system of Qigong exercises.

III. Short quick breathing method to strengthen the kidneys.

Strengthening kidney function is the main system of exercises that strengthens Qi and the substance of life. Focus your mind on the raised toes. Inhale twice for one step and exhale once for another, draw in and send out the air like a blowing wind. The head controls the rotation of the waist, and the arms move with the movement of the waist. This method requires walking at a speed of 60 steps per minute.

Now detailed description all movements.

1. Begin the exercise by stepping with your right foot, toes up, heel touching the ground.

2. When stepping with your left foot, also lift your toes and touch the ground with your heel.

3. Turn your head right-right-left like a fan.

4. Do the exercise with your eyes open.

5. The waist turns with the turn of the head. The hips do not rotate.

6. Turning the waist moves the arms. When stepping with the right foot, the left hand moves down to the tan tien from the epigastric fossa and then towards the left thigh. The right hand moves to the right in the direction of the midline of the trunk, as well as the epigastric fossa with the palms turned towards the body. Shift your body weight from your left foot to your right.

7. When stepping with the left foot, move the right hand from the epigastric fossa towards the Dan Tien and then towards the right thigh. Move the left hand from the left side towards the epigastric fossa in the middle of the body. Shift your body weight from your right foot to your left.

8. When moving the arms, the maximum angle between each arm and the body must not exceed 60°.

9. As you step with your right foot, inhale twice through your nose and exhale through your nose once as you step with your left foot.

10. During the exercise, focus on the toes so that the heel can touch the ground gently and calmly, which will help to avoid pain. Focusing on the heel can cause pain.

11. When you can walk but can't come to calm state when doing the exercise, use the method of listening to the breath, that is, listen to the sounds of inhalation and exhalation through the nose in order to get rid of extraneous thoughts.

12. Another way to enter a calm state. When looking in three directions, look in such a way that everything seems unclear, as if there is nothing around you and you cannot see anything, although you look.

13. When walking, keep your feet shoulder-width apart as you would in a standing position and move forward in an S-shape, but keep your feet parallel.

IV. Short rapid breathing method to strengthen the lungs, spleen and kidneys.

The basic technique of this method is the same as that of the kidney strengthening method. But there are differences, which we will consider in a detailed description of all movements.

1. Take a step with your right foot with the hands moving in the same position. After inhaling twice through the nose, take a step with your left foot. When stepping with your left foot, touch the ground with your toe instead of your heel.

2. When the fingers touch the ground, both hands are on the left side of the body with the fingers bent as if they are grasping something. The thumb and index fingers rub each other at the points of shao-shan (the root bed of the nail of the outer part of the thumb) and shang-yang (the root bed of the nail of the inner part of the index finger).

3. Exhale through the nose as the fingers touch the ground and rub the fingers together.

4. Lower the heel of the left foot as soon as its toe touches the ground and inhale twice through the nose.

5. The toe of the right foot touches the ground with the hands on the right side of the body and the fingers rubbing the shao-shan and shang-yang points. Meanwhile, exhale through your nose.

6. Lower your right foot to your heel. Inhale twice through the nose. Keep repeating this. A suitable walking pace is 50-60 steps per minute.

V. Method of short rapid breathing to strengthen the heart.

Two methods of strengthening the heart will be presented here. The first is easier to perform, and the second is useful in terms of the circulation of vital energy. Each method has its own characteristics, and both work wonderfully. Both methods have four consecutive steps.

Now a detailed description of the movements in the first method.

1. This method is based on the kidney strengthening method. Four steps make up one cycle. Inhale on the first step, inhale again on the second step, exhale on the third step (all through the nose), hold the breath on the fourth step.

2. First step start with the right foot and inhale when her heel touches the ground, start the second step with the left foot and inhale when her heel touches the ground. On the third step, exhale with your right foot as its heel touches the ground. Hold your breath for the fourth step. Then repeat everything again.

3. When holding the breath in the fourth step, when both hands are on the left side of the body, the zhong-chun point of the middle finger touches the lao-gong point of the palm. If you find it difficult to touch the lao gong point, you can touch any point on the palm of your hand.

4. Except for touching the zhong chun point, in the fourth step the movement of the hands is the same as in the method of strengthening the kidneys, the pace of movement is slower, the angle between the arms and the body is limited to approximately 30°. The pace of steps is approximately 45 per minute.

5. The heart should be calm and the mind balanced.

Now let's describe in detail the movements for the second method. Based on the kidney strengthening method, this method also consists of four steps.

1. Inhale in succession through the nose twice as you take a step with your right foot.

2. Inhale twice through the nose as you step with your left foot.

3. On the third step, with the right foot, exhale twice through the nose.

4. On the fourth step, exhale once with your left foot and then hold your breath.

5. While holding the breath on the fourth step, touch the lao-gong point of the palm of the hand with the zhong-chun point of the middle finger.

6. When exercising, it is necessary to have a happy mind and a light heart. The heart energy rises slightly when inhaling and sinks slightly when exhaling.

7. While inhaling, draw in the air gently, portion by portion. Inhale mentally through the Dan Tien, avoiding loud sounds.

The zhong chun point is located at the tip of the middle finger 0.3 cm from the nail bed.

The lao gong point is located in the middle of the palm and is defined as follows: when the fingers are bent into a fist, the gap between the third and fourth fingers will indicate the point.

The shao-shan point is located on the terminal phalanx of the thumb 0.3 mm outward from the nail bed (base of the nail) of the thumb.

The shan-yang point is located at the root of the nail of the index finger outwards by 2 mm.

The middle Dan Tien energy center is located at the level of the Qihai point (this is approximately 3 cm below the navel).

Chapter 4 Breathing according to the method of P. Bragg

From the point of view of P. Bragg, the healthy state of the body is the balance in it of all substances and energy obtained from nature. This equilibrium is called homeostasis by official medicine. According to Bragg, for normal life, a person only needs to maintain a balance in the ratio of his natural, natural principles, which take the form of vitamins, trace elements and other biologically active substances. The composition and ratio of significant substances is a constant value. Any violation of this value leads to complications and diseases.

Breathing is an important health factor, because with its help, a person interacts with such a “doctor”, in the view of P. Bragg, as air. The main physical exercises that Bragg offers are carried out exclusively in the fresh air. This is explained very simply: a person cannot live without oxygen contained in the air for more than 5 minutes, so its amount must be constantly updated so as not to lead the body to deep intoxication with metabolites. Meanwhile, the way of breathing may be incorrect, contributing to the accumulation of toxic metabolites.

According to Bragg, only breathing in a pose with straightened shoulders can be called correct, when the chest has the opportunity to expand, taking a sufficient portion of oxygen and exhaling the carbon dioxide completely accumulated in the lungs. Breathing exercises are a special component of physical exercises in the Bragg system. The creator of the system himself did these exercises during the evening walk, which followed his schedule after dinner. Basically, they come down to mastering the technique of direct control of metabolic processes in the body. This technique allows you to remove toxins that are very dangerous for health from the body and enrich tissues and living cells with oxygen.

Of fundamental importance in this technique is the rationing of the amount of oxygen consumption in order to subsequently reduce the number of respiratory movements of the chest per minute. Achieved in the process of long-term observations of the need for oxygen, the optimal mode of breathing will supply the body with the maximum possible volume of life-giving oxygen with a minimum of respiratory movements of the chest. Such a regime can be called mild, or sparing, because it does not load the muscles of the chest and the actual lung tissue for the sake of useless meager portions of oxygen.

Lung tissue is an extremely weak substance of our body due to its increased porosity. The porosity of lung tissue is due to the presence inside its mass of an extensive network of alveoli extending from the bronchi, ending in alveolar vesicles, also numerous, which perform the function of natural air exchange chambers. Lung tissue, in addition, is penetrated by capillaries - microscopically small blood vessels that entangle the alveolar vesicles, since oxygen is captured by red blood cells through the capillaries. In pursuit of the goal of reducing the load on such a fragile tissue, nature has created a special protective mechanism. The essence of this mechanism is as follows.

The intercostal muscles, contracting, move apart the costal bones that make up the chest, resulting in an increase in the volume of the chest cavity. The chest cavity is lined from the inside with the so-called parietal pleura. Actually the lungs are placed in a kind of film bag, called the pulmonary pleura. A certain pressure is maintained between the pulmonary and parietal pleura, which always has a value below atmospheric. With the expansion of the parietal pleura, following the chest, the lung pleura, adhering to this film under the influence of low internal pressure, slowly expands. And only after the expanding lung pleura begins to change the volume of the lung tissue, as a result of which air is sucked into the lungs.

This mechanism brilliantly copes with its task, protecting the lungs from spontaneous damage provoked by constant and varying in strength and intensity pressure drops inside the chest cavity. Nevertheless, there is no doubt that the respiratory movements are fraught with the danger of overwork. pectoral muscles and wear of pleural films, and after them the lung tissue. Naturally, such wear will manifest itself in mechanical damage, but fatigue and deterioration of tissues always leads to metabolic disorders in them, and therefore, to imbalances in substances and the accumulation of toxins.

From all of the above, the only possible conclusion suggests itself: the more often a person breathes, the less he lives. An irrational load constantly depresses the lungs and provokes painful processes and metabolic disorders throughout the body. The method of rational breathing consists in deep uniform breathing movements. Even breathing can be achieved through daily carefully planned breathing exercises, observation of one's own body and self-control.

Chapter 5 Breathing and Swimming

It has long been known that water has an extremely beneficial effect on human health, on its performance and mood. Under the influence of systematic swimming lessons, the activity of the nervous, cardiovascular and respiratory systems, and the digestive organs improves.

Swimming also develops the respiratory organs. Naturally, metabolic processes and the economical functioning of the cardiovascular system during training that require special endurance depend on a regular and sufficient supply of oxygen to the body.

This will be possible only if the breathing process is correct. It should be taken into account that inhalation is difficult due to water pressure on the chest and abdominal cavity. In addition, with most swimming methods, the mouth and nose are in the water for a relatively long time, and, therefore, only with a well-developed breathing technique can the necessary rhythmic supply of oxygen be ensured.

In other words, the pressure of water on the abdominal cavity increases exhalation, and as a result, the muscles of the respiratory organs are strengthened. Exist different kinds swimming. One of them is a crawl on the chest and on the back. It helps to strengthen the respiratory system. Therefore, it is especially recommended for people with respiratory problems.

Crawl on the chest. The swimmer lies on the surface of the water in an extended position. The face is lowered into the water so that the water level is approximately at the top of the forehead. At the same time, the legs work up and down, providing a stable horizontal position body. Hands alternately perform a stroke from front to back under the body, and then they sweep through the air to their original position.

When one hand enters the water a little further than the head, the other ends the stroke at the hip. An intensive breath is performed through the mouth while turning the head to the side at the beginning of the removal of one of the hands above the water. After that, the swimmer lowers his face down and exhales into the water through his mouth and nose.

There are several variants of this style of swimming - six-stroke, four-stroke, two-stroke and unstressed, depending on the pace of footwork in each cycle of arm movement. In general, the crawl swimming technique has much in common with the crawl swimming technique on the back. This primarily refers to the alternating movements of the arms and legs, the movement of the arm above the water and the "gliding" position of the body in the water. When swimming in front crawl, the head is slightly raised so that the swimmer's eyebrows are at the surface of the water, which causes some deflection of the swimmer's body in the lower back. When swimming in this way, the feet are slightly more turned inward when moving the leg down than when swimming in a crawl on the back. This increases the impact action of the foot. When moving up, the leg comes close to the surface of the water, but does not come to the surface.

Full coordination of movements and breathing when swimming on the front crawl is achieved in the same way as when swimming on the back crawl in a six-beat rhythm, that is, for each complete cycle of arm movement, there are six strokes with each leg: three strokes up and three strokes down. However, there are also some differences. For example, while the left hand is in the water directly in front of the shoulder, the right hand passes under the water approximately under the right shoulder. When the left hand under water reaches the level of the left shoulder, the right hand with a strong repulsion leaves the water and moves forward.

Breathing should be fully included in the overall coordination of movements, providing the body with a regular supply of oxygen and the removal of exhaust air. At the same time, extreme head turns should interfere with movement as little as possible. When exhaling, the head should be kept in the water directly on the imaginary longitudinal axis of the body.

To inhale, turn the head to the side so that the mouth appears above the surface. However, one should not excessively raise the head up or tilt it to the shoulder, i.e., rotation should be done around an imaginary longitudinal axis. If the head is turned to the left, the exhalation is done while the left hand strokes underwater.

Exhalation, if possible, should be completed at the moment when the phase of pressing with the hand ends. At the moment of repulsion by the hand, the head must be turned to the side, and when the hand moves through the air, a deep breath should be taken. At the moment the hand enters the water in front of the shoulder, the face is already lowered into the water.

Crawl on the back. In principle, this is the same crawl, only the swimmer lies on the water not on his chest, but on his back, face up, which greatly facilitates breathing. With this swimming, the shoulders are slightly raised, the chin is slightly lowered to the chest. The legs perform alternating movements from the bottom up and from the top down.

Rowing movements can be performed with a straight arm or bent. For beginners, of course, the first option is convenient. The coordinated movement of arms and legs depends on the pace of work.

Swimming on the back is carried out mainly with the help of alternating movements of the arms and legs. The efficiency of motor impulses for advancement and for the creation of a dynamic lifting force is highest when the swimmer's elongated body takes on the so-called. "Gliding" position, i.e., the shoulders lie slightly above the back, the head is slightly tilted to the chest. However, tilting the head too much is undesirable, as this can lead to a "sitting" position in the water. During leg movements, the motor impulse should go from the thigh muscles and then spread to the entire leg, to the fingers. When alternating impulses of movements, a downward blow is made with a straight leg. When the leg is kicked up, a slight bending of it at the knee is first observed.

Then, upon reaching the top point, the leg straightens. After the movement in hip joint already completed, the lower leg and foot continue to move up. To increase the impact, the feet are turned slightly inward. At the top of the strike, the big toes come to the surface of the water.

When moving with the arms, each of them in a continuous and rhythmic alternation performs pulling and repulsing movements, which give the body of the swimmer a motor impulse forward. After that, the hand performs a movement above the water and returns to its original position for subsequent movements. While one arm is performing the stroke, the other arm moves through the air as relaxedly as possible and enters in front of the shoulder, parallel to the imaginary longitudinal axis of the body.

Full coordination of the movements of the arms, legs and breathing is required when swimming on the back. In this case, regular breathing plays an important role, since it supplies the body with fresh oxygen and removes the used air. Since the head does not turn to inhale when swimming on the back, breathing does not present serious difficulties. It is best to coordinate it with the movement of one hand: exhale - while moving the hands under water, inhale - when moving the hand through the air.

Chapter 6 Air Quenching

In order to harden your body, you can also resort to ordinary air, which we constantly use for breathing. The impact of air on the human body is very high.

Everyone knows that a living organism cannot lead its existence without a constant process of respiration. Firstly, the inhaled air replenishes the body with the substances it needs, such as oxygen, air ions, phytoncides and others. Secondly, when you exhale, harmful gases and substances are removed from the body. Thirdly, under the influence of fresh air, important physiological changes occur in the body. These include quickening and deepening of breathing, activation of metabolism, stabilization of the heart.

The most useful for the body is the winter frosty air, because there are practically no microorganisms in it that can cause any disease.

But you need to start hardening with air again in the summer. In the warm season, you can accustom yourself to walking before going to bed, when the heat has already subsided and the air has become cool. Especially valuable in summer are walks in the forest or near open water. In these places, where a large number of green plants grow, the air is especially saturated with oxygen, which is necessary for any living organism.

With the advent of autumn, do not stop air hardening. On the contrary, this is the best time to continue strengthening the immune system of your body. In autumn, during dry, windless days, take walks in the air. Better yet, ride a bike or rollerblade.

In winter, outdoor walks are especially useful. But even they have their own special rules. With the advent of winter and a sharp drop in air temperature, the body has to rebuild and get used to the new conditions of functioning. You can help him—and ultimately yourself—adapt to these conditions. To do this, take daily walks in the fresh frosty air.

At first, stay in cold air should not exceed 10-15 minutes. Extend your walking time by 5 minutes every day. 1.5-2 hours in the fresh air should be the goal we recommend you strive for.

We can attribute sleep with open vents and windows to air hardening. But before you sleep all night in a room into which frosty air penetrates, ventilate the bedroom before going to bed for 10 minutes. And only after your body gets used to this procedure, leave the window open all night. Initially, you need to sleep with an open window in winter under a blanket. But gradually it must be replaced with a lighter one, eventually abandoning any cover.

Air hardening, properly carried out, cannot cause harm and has no contraindications. But it must be carried out very carefully, adhering to the recommended rules and tips. Experiments with the body do not tolerate negligence, therefore, it is advisable to strengthen immunity (in particular, with the help of air) under the supervision of a doctor or a specialist in the field of traditional hardening.