Proper breathing. Breathing gymnastics by V. Karavaev

The basis of our life is breathing, which is so natural that we do not notice it.

However, when we are physically or psychologically stressed, our breathing quickens. We not only notice it, but also experience discomfort due to shortness of breath or lack of air if we are in a closed, stuffy room.

What do we know about proper breathing - the basis of life - health and longevity? We know that we need oxygen, that we need to breathe through the nose, because the air in the nose is warmed, cleaned of dust and microbes. We know that we need to be outdoors more often, to ventilate the rooms where we are.

But few people know that not only health, but also our youth and longevity depend on proper breathing.

What is the correct breath?

Modern medicine claims that deep breathing is better than shallow breathing, since more oxygen enters the body, blood circulation improves, which means cell nutrition. And with shallow breathing, small alveoli (air cells of the lungs) do not participate in breathing. They stagnate "dirty" air, saturated with metabolic products, which negatively affects the functions of the lungs and disrupts metabolic processes in the body.

Ancient Chinese medicine and Taoist teachings adhered to the same point of view - breathing should be deep, but very slow, like that of a baby (abdominal). Most of us, with the exception of singers, grow up forgetting this natural way of breathing and breathing shallowly.

In the modern frantic pace of life, we are constantly in tension, worried about trifles, our capillaries shrink. This causes problems with blood delivery and the exchange of oxygen and carbon dioxide. Internal (cellular) respiration is disturbed, which leads to diseases.

As long as we are young and active, the vitality of the breath is sufficient. But after 50-60 years, the result of improper breathing is high blood pressure, diabetes, cardiovascular disease, liver disease, etc.

How to learn to breathe correctly

Choosing a Method or Technique for Proper Breathing

There are many methods. You need to choose them depending on your needs and the presence of certain diseases.

I will share my experience of choosing and performing respiratory movements. I have increased blood pressure, according to age, and also visit other vascular symptoms: dizziness, ringing in the ears, etc.

First of all, I got acquainted with some breathing techniques (there are many of them on the Internet), tried to perform and followed the reaction of my body, the comfort of the state during execution.

From a long time ago, I was familiar with the cleansing breathing method from yoga (I used to do it once). Japanese managers were interested in breathing exercises (read in a magazine). Having combined the two methods, I tested them and noted the effectiveness. Since then, I have successfully used these breathing movements for many years.

This technique of correct breathing saves me during a period of increased intellectual stress. After doing the exercises for 5-10 minutes, I feel rested, as after sleeping.

I always remember about proper breathing, and I use my breathing technique during sudden pressure surges, in stressful situations, during anxiety attacks and lack of air due to problems with the thyroid gland.

Breathing technique from personal experience

Adopt the correct natural posture. The posture becomes natural when you are in a comfortable and comfortable position: lying, sitting or standing. You don't feel any tension in your body. Stress contributes to vasospasm and poor circulation. You feel light and calm. This does not mean that you have relaxed so that the muscles "hang", as during meditation. No. This is another position where your mind is almost free of thoughts and your body is not tense. Your attention is focused on the breath. The back is straight, the spine is strictly in a horizontal (lying) or vertical position (sitting, standing). The head in a sitting or standing position should be fixed on the neck straight.
Take a smooth, silent, but full breath through your nose to the count of 1, 2, 3, 4 (as if you are smelling flowers). Imagine that air is slowly drawn in from the tip of the nose through the lungs into the abdomen, expanding it. Thus, the air fills even the lower parts of the lungs, while stretching the diaphragm that separates the chest from the abdominal cavity.
Hold the air in yourself for 3 seconds (mentally counting to 3).
Exhale calmly and slowly through your mouth for 4 seconds. Then, on the count of 5, 6, 7, take three strong exhalations through your mouth, pulling your stomach up to your ribs. It will be like three pushes of the diaphragm up, as a result of which the smallest alveoli of the lungs will be able to free themselves of air. This element of cleansing breath will clear the most secluded places of the lungs from stagnant air and accumulated mucus. If it is difficult for someone to abruptly end the exhalation with jerks, pulling up the stomach, you can exhale calmly through the nose for a count of 7.
After exhaling, you need to hold your breath again, mentally counting up to 8. When you master this breathing technique well, you can exhale longer. For example, I can pause on the exhale up to 12-15 seconds.
Again, inhale slowly and deeply through the nose as described in point 2 and repeat the breathing cycle.

So, the breathing technique consists of inhaling for a count of 4, holding the breath for a count of 3, exhaling for 7 seconds and holding the breath for up to 8 seconds (4, 3, 7, 8).

At the beginning of practice proper breathing - the basis of life - health and longevity, You will be able to do 5-7 cycles of "inhale-hold-exhale-hold".

As you train, bring this number up to 12 cycles. During the day, you can do as many approaches to such breathing exercises as needed.

The regularity of classes will allow you to get used to breathing correctly: slowly and deeply, with delays on inspiration to increase the flow of oxygen, and on exhalation to increase the level of carbon dioxide in the blood. Breathing with the stomach or diaphragm is considered correct and most beneficial for health.

Why does the body need carbon dioxide?

Why is it necessary to exhale? The fact is that for a uniform distribution in the body of oxygen that enters the lungs during inspiration, a normal level of CO2 carbon dioxide in the blood is needed - about 6.4%. If this level is lower due to shallow breathing or old age with a sedentary lifestyle, the inhaled oxygen does not reach the cells of the body, but remains unabsorbed and leaves the body when exhaled.

The need for a sufficient level of carbon dioxide in the blood for the health of the body was proved by scientists:

Normal CO2 levels stimulate the breathing process. It turns out that a decrease in oxygen supply is not a signal for our body to replenish it. This signal is an increase in the level of carbon dioxide in the blood.
Carbon dioxide regulates blood flow in the body, as it dilates blood vessels and helps deliver oxygen to cells.
Carbonic acid regulates the pH of the blood, preventing it from becoming acidic.
A sufficient level of CO2 in the blood is responsible for metabolism, the functioning of the endocrine system, blood composition, protein synthesis and the formation of new cells (rejuvenation).
Depends on the normal level of CO2 physical state of a person and the intensity of his aging processes.

At a young age, the normal level of carbon dioxide in the blood is provided by sufficient physical activity person. In elderly people, when the motor load decreases, the level of CO2 in the blood also drops to 3-4%, so it can be replenished correct breathing.

The benefits of proper breathing and how to do it

Utility

benefit proper breathing - the basis of life - health and longevity it is difficult to overestimate, since blood circulation improves from normal blood saturation with oxygen and carbon dioxide; normalizes blood pressure and the work of the heart muscle; brain functions are activated and nervous system; at the expense internal massage moving diaphragm; back muscles are strengthened shoulder girdle and abdomen, which significantly improves the condition of the spine and posture.

As a result of constant practice breathing exercises over time (not immediately) you will feel cheerfulness and a surge of energy, excellent health and increased intellectual activity. Your complexion will improve, the skin will be elastic and young. You can even lose a few pounds of weight. And certainly you will not suffer from diseases of the pulmonary system, as your lungs will be trained and well ventilated.

In addition, scientists argue that breathing techniques increase the movement of lymph, which quickly removes toxins and waste products of cells, thereby healing the body.

Basic rules for execution

There are few basic rules for performing breathing exercises:

The only discomfort that is felt during breathing exercises is dizziness, and that is mild.

Contraindications

People who have undergone surgery, a heart attack, suffering from decompensated cardiovascular pathology, diseases of the endocrine system, a high degree of myopia, glaucoma in the acute stage, infectious diseases in the acute period, as well as those who are diagnosed with hypertension with high blood pressure numbers, should refuse from this breathing technique.

For everyone else, after consulting a doctor, I recommend proper breathing techniques for rejuvenation and life extension as a result of inhibition of cell aging processes.

In order to achieve this and normalize all processes in the body, do not forget to sleep well, eat right, harden your body, avoid stress, smoking, and drinking alcohol.

Breathe deeply and slowly! Be healthy and happy!

It's no secret that breathing is the basis of the life of the body. All other activities human body dependent on respiration. An unprepared person can live for some time without food, a little less without water, but without air he will not live even 10 minutes. Not only human life is connected with breathing, but also its activity internal organs, the duration of his life, and freedom from disease are entirely dependent on breathing.

Conscious breath control lengthens the days on earth, increasing energy and vitality of the body. And vice versa. Incomplete and careless breathing shortens life, lowering vitality and contributing to disease. Today everyone knows that air is not only a mixture of gases, it contains the original life force, which the Slavs call Zhiva, someone - Prana, Qi, Ki, Mana, etc. Therefore, the art of proper breathing has been valued at all times among all peoples.

With the help of certain breathing exercises, the Slavic Magi of antiquity acquired complete power over the body, sending a dense stream of energy to any organ, which contributed to the strengthening and healing of this organ. Achieving harmony with the Universe through the practice of working with breathing. They revealed great powers within themselves.

To become healthy and happy, a person must also learn the basics of working with the breath.

What can be achieved by working with the breath?

In the normal state, the breathing process is performed reflexively and automatically, but in a situation of stress and illness, a person is characterized by shallow, rapid or intermittent upper (thoracic) breathing. While at rest and comfort - slow lower (abdominal).

With the help of breathwork practices, it is important to learn to consciously monitor how we breathe. Ideally, breathing should combine the top, middle and bottom of the lungs. This is the so-called holistic or complete breathing, which has now become widely known due to the popularization of the Vedic culture of the Hindu direction (yoga).

Thanks to the practices of working with breathing, we can maintain the type of breathing we need and direct the flow of energy with the power of our intention to the desired area of the body, thus eliminating energy blocks - the consequences of our anxieties, outbreaks of negative emotions and emotional wounds.

With the help of breathwork practices, we can relax or invigorate our mind and body, cool down or warm up, stop the internal dialogue (mind chatter), direct energy to the required place (organ, chakra), and even enter a deep sacred (meditative) state for soul journeys.

Breathwork also uses breathing through a specific area of the body. During practice, when a person imagines, sees and feels it, a feeling of “extrapulmonary” breathing may appear. This is how a temporary connection is established between two parts of the brain - the one that receives signals from the lungs and the one that receives information from the area of "influence".

This connection helps us to "modify" pain - to soothe and heal, as well as, if necessary, manage blood pressure, heart rate or improve our mood.

If the exercise is performed correctly, there is a synchrony of breathing and sensations in the selected part of the body. Strengthening the flow of energy occurs on inhalation, and weakening - on exhalation. In contemplation (meditation), a longer exhalation is used to deep relaxation and calm emotions.

In addition, during the preparation for the practice of healing, “breathing” through the palms is very useful. There are many active zones on the palms that affect the entire body and organs, additionally activating and healing them.

Breathing rules.

When doing breathwork, the following general rules should be followed.

The spine is in an upright position unless otherwise noted. If there is no movement of the head in the practice of breathing work, then the neck and spine should be in the same vertical line, the head should not fall on the chest.
All muscles of the body, except those that support the trunk and head in an upright position or are involved in the respiratory process, are relaxed. It is especially necessary to monitor the cheekbones and other muscles of the face, as well as the hands.
Shoulders are straightened, it is better to close your eyes.
All breathing practices begin with a full exhalation.
These practices are best done on an empty stomach.
Before performing breathing practices, it is advisable to rinse the nose.
After each breathing practice, it is advisable to rest for 30-60 seconds, concentrating on physical and (or) spiritual sensations.

Universal life energy.

Alive, Prana, Ki, Qi is the universal life energy (Spirit of the Supreme) from which the entire universe is created. It is the basis of everything manifested and unmanifested - minerals, plants, animals, man and spiritual forces. It is very important to understand the difference between universal life energy and air. The universal life energy is in the air, the air consists of certain types of such energy, but the universal life energy and the air are not identical.

There are a number of breathing techniques and practices that stimulate and increase the flow of vital energy in the body. These breathing practices are aimed at the ability to control the flow of one or another type of energy in the body. With the help of one or another type of breathing, the universal life energy is controlled in the energy channels (nadis, meridians) and energy shells. The result of the practice is their purification and the achievement of physical, mental and spiritual health, harmony and balance. "Breathing" certain places and holding the breath develops the ability to control the universal vital energy and control the state of one's mind.

When a person is in a state of "sickness", he is worried and nervous, so he has shallow (shallow), rapid or intermittent chest breathing. As a result, he has an incorrect energy exchange, his consciousness “runs away” either to the past or to the future, which does not contribute to healing.

In a healthy person who is in a state of rest and comfort, breathing is whole, deep, slow and calm. Only under these conditions is consciousness present in today's day and moment - directing the universal life energy and healing the body. Through practice, we can consciously maintain a full breath and mentally direct it to the desired area of the body, "washing out" energetic blockages with universal life energy and creating a place of constant, automatic healing. Thus, we can regenerate and regenerate organs, treat our diseases, get rid of stress and anxiety.

Math video tutorials.

Breathing practices.

Triangle breathing. It is better to do this practice in the morning, then the whole day will be accompanied by good luck and good mood. So, we stand straight, relax the muscles of the body and begin to breathe according to the pattern of long inhalation - delay - long exhalation. It is desirable that the duration of inhalation, retention and exhalation be approximately equal. To do this, you need to maintain an internal account.

For example, inhale for a count of up to seven, hold and again count to seven, then exhale smoothly, so that the air in the chest ends at a count of seven. Then the next cycle of breathing. If everything works out well at the count of seven, then you can increase the count to eight, nine, and so on. The duration of each stage is desirable to do such that the exercise is performed with little effort, but without excessive stress. Perform 10-15 cycles.

After performing this exercise, there is a surge of strength, lightness, self-confidence. Overexcitation will pass quickly, but in general the body will receive a powerful additional energy impulse. In principle, you can perform this exercise even while lying in bed, immediately after waking up.

I do triangle breathing in the same way. gym during stretching. I really like the effect. Muscles stretch much "faster" and deeper. As I exhale, I try to relax as much as possible. It can be further supported by visualization. While inhaling, imagine how the energy of the earth enters the feet from the center of the earth, filling the body. While holding the breath, the energy of the earth is distributed throughout the body. And on exhalation, it returns to the center of the earth, washing away all tensions and emotional blocks from the body and space.

When using the material, an indexed link is required.

Most recently, for the first time, I felt a real panic from the fact that I woke up from lack of air. Deep breaths did not help, it was scary. Usually a person breathes without noticing the depth and frequency of breathing, but the time comes and you understand that you need to take care of your health and change something in your life.

In my home library, I accidentally found an interesting book by a coach. According to the author, human culture is determined by the way of life. Here is what he writes:

“The cultural way of life is expressed in the observance of life rules and habits, such as breathing, eating, brushing teeth, cutting nails, clothing…”

It would seem that we know all this, and such information is not the “discovery of America”, but in fact in life we do not observe elementary things, how to eat, dress, breathe, swim, cut our nails, brush our teeth ... we do not delve into the essence of many processes of the body.

I confess that I was very surprised by the article on breathing. Few people know that the air in our houses and apartments is qualitatively different from the air in the open air. Our ventilated rooms have sufficient oxygen but low levels of negative ions. In residential premises (atoms are actively neutralized) in one cubic centimeter they number from 40 to 50, on the street - ten times more, in the mountains, by the sea or in the forest - about 20 thousand per cubic centimeter.

Entering the nasal cavity, then into the lungs, negative ions irritate the nerve endings in the mucous membrane, in the alveoli, thereby increasing respiratory function lungs. It is on walks, hikes and travels that we can inhale enough of the “vitamins of the air” that are vital to us.

Scientists conducted an experiment with mice and proved that life without negative ions is unthinkable. The mice were only in oxygenated air. Due to the absence of negative ions, all experimental mice died.

It is known that modern medicine recommends that a healthy person breathe only through the nose. The air passing through the nasal passages is warmed, moistened and cleaned of dust and microorganisms. With heavy loads while swimming or running, a person is forced to breathe through both his nose and mouth. When swimming, air is inhaled through the mouth and exhaled through the mouth and nose. Many of us do not have more information, because they do not attach much importance to such an important process as breathing.

It needs to be known

At rest, we take 16-18 breaths per minute, absorbing about half a liter of air. By extending the breath, you can absorb three times more air.

Slow but deep breathing provides the body with the same amount of oxygen as fast but shallow breathing.

In an untrained person, breathing during exercise becomes much more frequent than in an athlete.

Breathing will be of high quality if it is constantly trained.

Effective breathing exercises in water are known, which are easy to do in a home bath or pool.

In the bath, lying on your back, bend your legs and dive under the water. Inhale as you raise your mouth above the surface of the water and exhale as you lower your head into the water. Try to make the exhalation last three times longer than the inhalation. Exercise is done evenly, slowly, without fatigue 25-40 times.

Water resists exhalation, which gives an additional load to the respiratory muscles. Inhalation is hampered by water pressure on the chest - the respiratory muscles overcome the additional load. Such leisure causes the respiratory muscles to work hard and achieve a complete renewal of oxygen in the lungs. Oxygen is required by the muscles, and the brain and nerve cells.

You can renew oxygen in the lungs by holding your breath or relaxing in the mountains. The rarefaction of air in the mountains of the Caucasus, in the Peruvian Andes, in the foothills of the Tien Shan, in the Alps contributes to the natural ventilation of the body. It is no coincidence that here is the highest percentage of centenarians. Due to the lack of oxygen, a person takes a deep breath, straightening the entire surface of the lungs, up to the most stagnant areas. After holding the breath, an involuntary deep exhalation always follows.

How to breathe correctly: deep or shallow? The opinion of doctors about this is quite contradictory.

There is a statement of modern medicine that deep breathing is better than shallow breathing, since with deep breathing oxygen is better absorbed, blood circulation in the chest cavity improves. This is explained by the fact that the surface of the pulmonary vesicles - the alveoli is equal to tens of square meters, and the smaller the breath, the smaller part of them comes into contact with fresh air, the greater the proportion in the lungs is stagnant air, saturated not with oxygen, but with metabolic products.

Some physicians believe that one should breathe superficially, shallowly, with pauses. In their opinion, with such breathing, the following physiological chain is activated: breath holding (carbon dioxide accumulates in the brain) - oxygen starvation - excess carbon dioxide - reflex vasodilation - an increase in blood flow and a simultaneous decrease in blood pressure. Accumulating carbon dioxide during slow breathing has a vasodilating effect. Holding the breath has a therapeutic effect in angina pectoris, hypertension and lung diseases.

Many processes in our body (body temperature, internal organs, blood pressure) are difficult to control. Breathing is an involuntary, but regulated process.

These breathing exercises must be brought to automatism.

Exercise 1

The “lower floor” of the lungs is included in the work.

Place your intertwined fingers on your stomach, and take a deep breath, sticking out your stomach by lowering the diaphragm (the chest remains motionless). While tucking in your belly (thereby raising your diaphragm), exhale for a long time.

Exercise 2

Place the interlaced fingers on the stomach, and press the elbows to the sides. When inhaling, spread your elbows to the sides (palms remain on your stomach), as if directing the expansion chest to the sides, the shoulders seem to move apart. The abdomen is immobile. It is important that the chest does not protrude forward, but only expands to the sides. As you exhale, press your elbows to your sides.

Exercise 3

The “upper floor” is included in the work (that is, the tops of the lungs are filled with air, inactive during normal shallow breathing).

Fold your fingers on your shoulders near the collarbone, elbows down. While inhaling, lift your elbows through the sides up, while raising your shoulders. Lower your elbows as you exhale.

Learn and combine each of these exercises: inhalation with a protrusion of the abdomen turns into an expansion of the chest, followed by a protrusion of the chest and raising the shoulders - this is a full breath. A “cleansing” full exhalation occurs “from the bottom up”: the stomach is drawn in (the diaphragm rises), the chest falls, and the shoulders fall.

Learning to breathe correctly with the stomach or chest will help exercises for difficulty breathing, where two types of breathing are used: chest (the chest moves with a relatively motionless front wall of the abdomen) and abdominal (only the stomach works).

These exercises are especially effective for training the "second heart" - the diaphragm. Each exercise is done 2 times.

Breathe deeply, but slowly, alternating chest and abdominal breathing according to the formula: 4 breaths (thoracic) + 4 (abdominal), 3+3, 2+2, 1+1, 1+1, 1+1, 1+1 …
Crossing your arms tightly at the bottom of your chest, perform the previous exercise, overcoming the resistance of clenched hands.
Take a deep breath, sticking out your stomach as much as possible. On a pause (with a closed glottis), draw in the stomach, lifting and expanding the chest. Exhale.
Inhale deeply, drawing in the stomach, raising and expanding the chest as much as possible. On a pause, stick out your stomach as much as possible (the chest will shrink and fall).
Take a deep breath - exhale completely. Squat down, clasping your knees with your hands, continuing to exhale as much as possible: as if squeezing the air out of yourself. On a pause - straighten up to your full height, pull your stomach in so that it seems to “dry to your back” and slowly inhale.
Take a deep breath - maximum exhalation. On a pause - stick out and pull in your stomach. Inhale slowly.

These active respiratory movements force the diaphragm (the most powerful muscle of the body) to work, which, rising and falling deep into the abdominal cavity, affects the intestines, stomach, and liver. The well-known doctor A. S. Zalmanov in the book “The Secret Wisdom of the Human Body” emphasizes the importance of the work of the diaphragm:

“The diaphragm descends like a perfect pressure pump, compressing the liver, spleen, intestines, stomach, enlivening the entire thoracic and abdominal circulation. It empties the venous system and pushes blood to the chest. This is the second, venous heart."

All this confirms the direct connection between deep breathing and digestive processes.

The following exercises include all areas of the lung tissue.

Raise your arms to the sides as you inhale, lower your arms as you exhale.
Inhale as you bend, exhale as you straighten up.
Do the same movements with the “reverse sign”: when exhaling, raise your arms to the sides-up, while inhaling, lower your hands.
Exhale as you bend, inhale as you straighten up.

Repeat reverse (contra) breathing 10 times.

Exercises that include the maximum surface of the lungs with the use of contra-breathing:

The exercise is performed while standing. Arms extended above head, fingers interlaced - exhale. As you exhale, bend and lower your arms past your face, chest, abdomen, bend over (do not bend your legs), trying to touch the floor with your palms. Slowly straightening up - exhale.
Hands to the side. As you exhale, wrap your arms around yourself, touching your shoulder blades with your fingers, as you exhale, spread your arms.
Hands on the belt. As you inhale, sit down slowly and deeply, as you exhale, slowly straighten up.
The right leg is in front of the left, the straight right arm is laid back, the straight left arm is forward and upward. While inhaling - vigorously change the position of the hands, swinging the left foot until the toe touches right hand. Return to the starting position - exhale.
Sitting on your heels, join your hands behind the "lock". As you inhale, slowly bend down until your forehead touches the floor, while exhaling, slowly straighten up.
Sitting on your heels, tilt your head to your knees, straighten your arms forward. As you exhale, stretch forward. Sliding your palms on the floor, to the position lying on your stomach, while inhaling, return to the starting position.
Lying on your back while inhaling, raise your straight legs and bending your torso, touch the floor with your toes behind your head, while exhaling, slowly lower your legs.
Lying on back, feet bent legs pull up to the pelvis, press your hands to the ankles. As you inhale, pull your knees to your stomach with your hands, as you exhale, return to the starting position.
Free walking in place with spontaneous breathing.

This is interesting

Breathing is always associated with the state of mind of a person. A clear indicator of changes in the emotional state of a person is the frequency of breathing. At rest - rhythmic and deep breathing, in anxiety - intermittent and rapid. People who control their breathing control their own emotions. It turns out that even holding your breath has a beneficial effect on our body.

We can use a breathing pause at the moment of an emotional breakdown. Any of our irritation can be removed by holding the breath for half a minute.

Dear reader! I will be glad if the article turns out to be useful and interesting to someone. Do you think it is necessary to learn to control your breathing?

Proper breathing - what is it? Do you need to think about how you walk or breathe. At first glance, this may seem like a stupid thing to do. But in fact, this is not so: you need to walk and breathe correctly, since a person’s health depends on his breathing and physical activity.

Read this article:

Proper breathing is through the nose

For life, according to doctors, a person needs to do several important things - drink, eat, breathe and sleep.

But, if a person can survive for several days without water and food, then without breathing he will not live even for several minutes, because oxygen is constantly required for the processes that are continuously taking place in the body.

A person breathes from the first minute after birth until the last moment of earthly existence. And even before birth, developing in the womb, the child receives oxygen, but not through the lungs, but immediately into the blood, since in this case the mother breathes for him.

Each person has his own unique, gifted by nature, air conditioner. This natural device is the nose - the organ of smell and the initial site respiratory system, whose functions include purification, heating and humidification of the inhaled air.

Whatever the outside air is: cold or warm, dry or humid, clean or dusty, passing through the nose, it will be cleaned, warmed up and receive optimal humidity. And only then, having passed through the pharynx into the larynx, and then into the trachea, the air enters the bronchi, and through them into the lungs.

Any doctor will confirm that healthy breathing it is considered to be one that is not performed with the help of an open mouth, but is performed through the nose.

Pediatricians have long noticed that children who are forced to breathe through their mouths lag far behind other children in their development and often suffer from bronchitis. That is why it is important to ensure that the child breathes properly.

A person at any age, if he breathes correctly, usually does not consciously follow this process: breathing is carried out without tension and completely silently. Most likely, such a person does not need control over breathing. But for pregnant women, hypertensive patients, asthmatics, people suffering from chronic stress, from diseases of the heart, bronchi, lungs - they just need to constantly monitor their breathing.

Healthy breathing is...

rhythmic breathing. From time immemorial, rapid, confused breathing was considered a harbinger of some kind of disease.
Breathing while laughing. In a sense, laughter is also a breathing exercise. According to many experts, the most healthy for a person will be laughter "from the stomach", in other words, laughter.
Breathing while singing. When a person sings, they hold their breath. That is why it is so important for professional singers to have not only knowledge of musical notation and the presence of an ear for music, but also the ability to continuously control their breathing.

How bad is it to breathe?

Deep through the mouth. As already mentioned, the air entering the human body is filtered in the nasal cavity. This happens when breathing is done through the nose. When inhaled through the mouth, the air is practically not filtered, which allows both too hot or cold air to enter the lungs, as well as pathogens or dust particles. In addition, this way of breathing leads to the fact that the nasal passages that are not involved in breathing become clogged, polluted, and this can cause adenoids to grow in the nose.

The smoke generated when smoking tobacco. A significant part of tobacco smoke in the process of smoking enters the air, and even if a person does not smoke himself, but is only nearby, the harm caused to his health will be slightly less severe than for the smoker himself.

Vehicle exhaust emissions. Inhaling such “air”, an ordinary, inexperienced person does not even suspect how much filth enters his body.

Don't be overwhelmed by the variety of choices

It is impossible to talk about breathing exercises as an abstract topic, since at present there are a large number of different methods, systems, sets of exercises and other programs that quite often contradict each other, as well as what most of us know about breathing. For example, here are some of them.

Pranayama

According to the teaching ancient india- yoga, pranayama is defined as an opportunity for a person to control his life energy (prana) with the help of special breathing exercises.

It would be wrong to reduce the concept of pranayama only to breathing exercises or methods of controlling the breathing process, since such control is not a goal, but a means of the most effective management and distribution of vital energy.

Pranayama teaches you to breathe calmly, slowly - then life will be serene and long. Therefore, it is not surprising that yoga is so often advised to be used for stress.

Gymnastics Strelnikova

Its second name - "paradoxical gymnastics" - the method received due to the fact that inhalation and exhalation are performed unusually here.

The paradox lies in the fact that the inhalation of air does not occur as is customary in traditional breathing exercises - with the expansion of the chest, but, on the contrary, with compression - due to the performance of special movements (turns of the body, tilts, deflections, bringing the arms together, etc.). ).

And the breath should be short blow in the palm of your hand, sharp and noisy, and be sure to be performed through the nose. At the same time, you need to do special exercises. Exhalation - passive, occurring spontaneously, without forced expulsion of air from the lungs. It is also done through the nose, but can also be exhaled through the mouth.

In fact, breathing techniques according to the method of A. N. Strelnikova train only inhalation, which occurs simultaneously with physical movements, with the greatest load on the muscles. The result of such feedback between breathing and movement is the stimulation of the development of the muscles responsible for the respiratory process.

Buteyko method

The world-famous scientist, physiologist, excellent doctor and clinician K. P. Buteyko said: “We all suffer from one disease - deep breathing.”

According to his theory, deep breathing is harmful, and the famous expression “breathe deeply” should be forgotten as soon as possible and shallow breathing should be learned.

The method of K. P. Buteyko is based on the idea that carbon dioxide (CO 2) plays a very important role in the life of the body. The scientist considers deep breathing to be the cause of the occurrence of various diseases, since it contributes to the excessive removal of this gas from the lungs.

The essence of treatment according to the Buteyko method is a gradual decrease (normalization) during training of the patient's breathing depth.

Breathing simulators

Examples of the simplest breathing simulators can be found in almost every home - balloons, a children's circle, rubber toys, or something else, that is, objects that need to be inflated.

The work of any simulator is based on counteracting breathing, while exhaling is slow and done with effort. This will happen if you try to exhale through the tube into the water.

Important to remember! When using breathing exercises for the treatment of various diseases, do not forget that it is auxiliary means, which does not completely replace drugs and may have contraindications.

Proper breathing is the basis of longevity and a healthy life A person's life begins at the moment when he takes his first breath, and ends with the last breath. We can live without food for about a month, we can live for about a week without water, without air we can only live for a few minutes. Respiration is the most important biological function, with which all other functions of the body are connected. Thus, breathing is life itself. As is known, without exception, all processes in the Universe are cyclical and all these cycles are interconnected. The rhythm of these cycles is the “breath” of the Universe. Our breathing - inhalation and exhalation - is the most important of all the cycles to which our life is subject. Indian yogis say that each person in each incarnation has a certain number of breaths and exhalations. This means that the one who breathes deeply and calmly will live longer than the one who breathes shallowly, often and fussily. There is great wisdom in this statement, especially since yogis themselves are great experts in how to breathe properly, and are famous for their impeccable health and amazing longevity. They just shake their heads as Westerners squander the divine gift of life, bustling about in a hectic activity and, as a result, hurriedly taking small breaths in and out. Unfortunately, we have to admit that we, civilized people, armed with a large amount of knowledge and skills, do not know how to do the most important thing - we do not know how to breathe! Modern Western man breathes too quickly and shallowly, which is one of the main causes of low vitality and numerous diseases. Our unnatural living conditions in polluted cities, stuffy offices and cramped apartments have led us to forget the natural rhythm of breathing. Primitive people who lived in natural conditions did not need to be taught to breathe correctly: the struggle with the elements, the harsh climate, the constant movement on fresh air exercised the lungs and developed the correct habit of breathing. In addition, our overloaded emotional life, constant tossing between passions and fears, literally constricts the throat, compresses the diaphragm and interferes with the normal, deep breathing. The way we breathe, according to yogis, barely keeps us alive. There is a saying in India: “When all the corners are swept clean, it is not the same as if only the middle of the room is swept.” Our breathing usually allows us to "sweep" only a small part of our lungs. Correct is such breathing, in which the entire volume is involved, all three sections of the lungs - upper, middle and lower. This way of breathing is called “full yogic breathing”. Well-ventilated lungs transfer a large amount of oxygen and prana into the blood - the subtle energy component of the air, the blood circulates more actively, all cleansing and metabolic processes are enlivened. If the blood is not sufficiently supplied with oxygen and prana, it is gradually filled with waste products and toxins, the removal of which is slowed down, and these harmful substances are carried to all tissues and organs, poisoning the body. Majority modern people breathe only through the top of the lungs. Such breathing is called "clavicular", and it is especially characteristic of women who, in the pursuit of harmony, tighten their waist and stomach with belts, corsets, tight trousers and skirts. Men breathe a little better, some of them perform middle or intercostal breathing. With this breathing, both the upper and middle sections of the lungs are involved. And only a fraction of a percent of people have abdominal, or abdominal, breathing, in which all three sections are filled with air - the lower, middle and upper. In this breath, the diaphragm is actively involved. This way of breathing is the most correct, it ensures a long and healthy life. What helps to learn how to breathe correctly? Firstly, physical exercise especially outdoors. While walking, the volume of inhaled air doubles, while climbing mountains - ten times, while swimming - twenty times. Secondly, special breathing exercises - pranayama and qigong. The sages of India and China understood the importance of breath control for maintaining health, vitality and longevity thousands of years ago. The techniques of breathing exercises developed by them are, without exaggeration, a panacea for a modern urban person from most diseases and mental problems, as they not only restore health to the body, but also help regulate the psyche. Daily practice of full yogic breathing, at least for 15 minutes, significantly increases immunity and helps develop the habit of breathing correctly, with the entire volume of the lungs. And a few more words about the connection between breath and sexuality. Since childhood, our sexual self-consciousness has been enslaved by numerous fears and repressions, and the diaphragm, which plays a huge role in breathing, is literally tightened with the iron shackles of all these repressions. This is another reason why we can't breathe. With the help of a full breath, we release the diaphragm and release the energy of passion and ecstasy, enclosed in the lower abdomen in the sexual chakra. It is no coincidence that the ability to maintain the rhythm of deep full breathing during lovemaking is one of the key techniques. #Tantra yoga. Thus, by practicing full yogic breathing, we can also significantly improve the quality of our sex life.