Breathing exercises - what is meant by this? Not everyone knows how to breathe properly. Human health, mood and consciousness depend on this skill. All cells of the body are saturated with oxygen, therefore, having learned the nuances of breathing exercises, it is possible to improve the functioning of the body.

What is breathing exercises?

How to do?

The exercise begins with a breath of oxygen through the nose. This must be done slowly, about two seconds. Now you should pause for exactly three seconds. You need to exhale through the lips, folded with a tube, as if exhaling air through a small gap. The exhalation should last about 10 seconds. If after the allotted time the air has not come out, it is exhaled sharply to the end. This exercise is important to do both in the morning and in the evening.

Breathing exercises - lunisolar exercise

It's no secret that human breathing is directly affected by the moon and the sun. For a long time, scientists have studied this process and found that the breathing of the right and left nostrils is different. Breathing takes an active part in the processes of the nervous system.

Oxygen entering the right nostril stimulates its work, and air passing through the right nostril stimulates its inhibition. For example, if a person's right nostril does not function normally due to a cold, he may feel nervous tension and insomnia.

Otherwise, congestion of the left nasal passage will lead to chronic fatigue. To achieve harmony and put the body in order, you should use this exercise.

How to do?

With the thumb on the right hand, you should pinch the right nostril, and inhale the air with the left slowly, for about two seconds. Pause at the same interval and exhale for about four seconds. On the other nostril, it is important to do the same manipulations with the left hand.

For each nostril, repeat the exercise up to 10 times. After a short time, you can feel an improvement in well-being, fatigue, as if by hand. Such exercises are great for colds and headaches.

Exercise "Health"

Breathing exercises - how to do?

Oxygen is inhaled through the nose for a couple of seconds, holding the breath for eight seconds. Now you should exhale slowly, about four seconds. Exercises should be performed strictly according to the pattern.

To breathe correctly means to take a breath, which should be twice as long as the exhalation. The pause should be longer than the breath by four seconds. Such gymnastics should be performed in the morning and before going to bed every day, without holidays and weekends. The duration of the exercise can vary between 2-3 minutes.

Breathing is considered the basis of life. By learning how to breathe properly, you can prolong youth and health for many years. Doing the exercises is not difficult at all. As a result, you can get vivacity of mind and body, a boost of energy, healing of the body as a whole. Plus longevity.

They constantly talk about the benefits of morning exercises, but we have never heard that our heart needs regular breathing exercises. We associate this practice exclusively with yoga, although life shows that our heart simply needs such breathing training.

If in the past such training for the body was active physical labor, now, when most people work in offices, do not receive the necessary loads, and besides, they are not in the most comfortable position for a long time, breathing exercises become even more relevant.

Dependence of health on breathing

In order to understand how breathing affects human health, it is necessary to know about some of the features of this process.

So, a healthy person takes about fifteen breaths per minute, passing almost 6 liters of air through the lungs during this time. The respiratory cycle, that is, the time from the beginning of inhalation to the end of exhalation, is four seconds (two seconds for inhalation and two seconds for exhalation). With an average heart rate of 70 beats per minute (80 beats on inspiration and 60 on exhalation), the heart manages to contract almost five times in this short period of time (three times on inspiration and two on exhalation).

Slightly different indicators in a sick person. In a minute, he draws in air more than twenty times, and the pulse at the same time increases to 80 beats. per minute. As for the respiratory cycle, it is reduced to 3 seconds, during which the heart has time to contract no more than four times. Changes in the pulse rate during inhalation and exhalation in this case are almost imperceptible.

If we talk about an athlete, then a trained person is distinguished by rare breathing (only eight breaths per minute), and his pulse is slow and is 60 beats / minute. During this period of time, his lungs pass only three liters of air, which inevitably affects the breathing cycle, the duration of which is 7.5 seconds, while there is a four-second pause between inhalation and exhalation.

Interestingly, there are 2 seconds per breath, during which the pulse rate reaches 90 beats per minute. If we talk about exhalation with a breath hold, which accounts for the remaining 5.5 seconds, then during this period of time the pulse drops to 60, that is, one and a half times.

These figures, which are difficult for the perception of an uninitiated person, are by no means given for nothing. It turns out that the greater the difference between the pulse rate during inhalation and exhalation, the stronger the lungs and heart, the better the vegetative system works, and the healthier a person feels. In a general sense, the state of our health and appearance at a particular age depends on the correct difference in the pulse rate. It is for this reason that people who have been enthusiastically involved in sports throughout their lives, even in old age, look strong and fit, and much younger than their years. It's all thanks to the breath!

What benefit can be derived from all that is written? To stay healthy and look 55 at 70, you need to exercise regularly. If you do not have such an opportunity, breathing exercises will help you.

The benefits of breathing exercises

Practice shows that the technique of correct inhalations and exhalations leads to the following positive changes in the body:

• the volume of the lungs increases;
• increased gas exchange;
• blood and heart cells are better supplied with oxygen;
• coronary vessels and vessels of the brain expand;
• regulated heart rate;
• the movement of the diaphragm is established and the lungs are massaged;
• the heart is released from excessive pressure from the diaphragm and lungs;
• improves blood supply to the heart;
• the nervous system calms down;
• stress is relieved;
• trains the cardiovascular system and, in particular, the myocardium.

I. Breathing exercises for the heart

And now we will describe in detail a set of breathing exercises that will strengthen the heart and rejuvenate your body, preventing early aging.

1. Stand straight with your legs slightly apart and keeping your back straight. Alternatively, to perform the exercise, you can sit on a chair with a back. Move your right hand to the side. With your left hand, close your left nostril, blocking the flow of air through it. With the right nostril, slowly draw air into the lungs, and in parallel move the right hand to the nose, so that as soon as you take a full breath, immediately close the nostril with your right hand. Next, take your left hand to the side, starting to slowly exhale through the left nostril. At the same time, measure the duration of one breathing cycle with the heart rate, gradually increasing the periods of inhalation and exhalation, starting from four to sixteen heart beats, but only after an even number (ideally after 2). Begin the next cycle in the opposite direction, inhaling through the left nostril and exhaling through the right.

For this process, you will need maximum concentration and listening to your own body, and therefore gymnastics should be carried out in absolute silence and with your eyes closed. In this case, you need to breathe slowly, and your hands should move smoothly, without tension in the muscles. Such alternate inhalation and exhalation of air should be repeated until satisfaction appears, which will indicate the energy saturation of the body.

2. Stay in the starting position. Make the exercise more difficult. Take a slow breath through the left nostril, holding the right at this moment. And then, changing hands, exhale quickly and vigorously through the right nostril. Take one breath cycle, then repeat it in reverse order (slowly inhaling through the right, and quickly exhaling through the left nostril). Here it is very important to ensure that the respiratory rhythm does not go astray, dizziness and discomfort do not appear. In this case, the execution of the element should be stopped, calmed down and started again.

3. We perform this exercise in the same way as those described above, only inhalations and exhalations become fast, like in athletes during training. Through an open nostril we take a quick breath, and then we change hands and also exhale rapidly through the other. We repeat the actions taken in reverse.

4. Next, we perform the same exercise, but we carry out a rapid inhalation and exhalation with one nostril (let it be the left one). Having achieved uniform breathing, we pass to the other nostril and repeat the actions performed.

5. We perform a slow deep breath and exactly the same exhale, first through the right nostril, and then repeat the cycle of breathing using the left nostril. In this case, the cycle should correspond first to four, then six, eight and, finally, ten heart beats.

6. Now we move on to breathing simultaneously with two nostrils. Slowly draw in the air, then freeze and count half the time of inhalation. Then exhale slowly as well.

7. Slowly drawing in the air with both nostrils, exhale slowly as well, after which you hold your breath for half the respiratory cycle.

8. Now complicate the element. Take a deep breath, hold your breath, and then also slowly exhale and hold your breath again. In the course of daily training, seek to increase the duration of the cycles.

9. Squeezing your lips with a “tube”, draw air into yourself with force, and then exhale in the same way, not forgetting to monitor your heartbeat.

10. Lie down and alternate between deep ascending and descending breathing. In this case, inhalation, breath holding and exhalation must be distributed over 8, 14, and 12 heart beats, maintaining such breathing for ten minutes.

II. Breathing exercises for brain vessels

And here is a set of breathing exercises for people who need to strengthen the vessels of the brain. True, doctors here recommend being careful and immediately stop exercising in case of dizziness or headache.

1. Sit on a chair with a back, straighten your shoulders and slightly raise your chin. Place your hands on your knees and relax.

2. Slightly opening your mouth, reach the tip of your tongue to the upper palate.

3. Begin to breathe evenly, trying to pronounce the sound “so” on the inhale without the help of the tongue, and on the exhale the sound “hum”.

4. Performing breathing exercises, make sure that air enters the lungs evenly through the mouth and through the nose.

To train the vessels of the brain, you will need to perform this exercise daily, preferably in the morning and evening, devoting 10-15 minutes to it.

III. Breathing exercises for the vegetative-vascular system

Here, it should initially be understood that breathing exercises alone will not succeed in getting rid of vegetative-vascular dystonia. However, in combination with other methods of treating this disease, breathing exercises can significantly alleviate well-being.

1. To move on to gymnastics that trains the vegetative-vascular system, initially perform the first element of breathing exercises to strengthen the heart. Close one nostril and inhale slowly, then switch hands and exhale through the other nostril. When the basic element is repeated several times in one and the other direction, we can proceed to the gymnastics we require.

2. Place your right hand on your stomach, and your left hand on your chest.

3. Start inhaling and exhaling air evenly through your nose, with each breath trying to draw your stomach in as much as possible, and exhaling - sticking it out, as if pushing air out.

4. Continue breathing through your nose, but now keep your stomach still. Only the chest should work: inflate on inhalation, and contract on exhalation.

Spend 5 to 10 minutes each way of breathing, while making sure that the exercise does not cause you discomfort and unpleasant symptoms. The main criterion for the correctness of the exercise will be the feeling of satisfaction from the state in which you are.

IV. Breathing exercises after shunting

Individuals who have undergone heart bypass surgery need proper recovery, which includes special exercises. Let's consider it.

1. Lie down on a hard surface with one hand on your chest and the other on your stomach.

2. Breathe in through your nose for three seconds while puffing up your belly. You should feel your hand rise along with your belly. Then exhale slowly through your mouth for 4-5 seconds.

3. Hold your breath for three seconds and then repeat the exercise.

After breathing exercises, proceed to physical exercises. Standing straight, begin to take your hands back, while inhaling, and then bend your torso with an exhalation. Repeat 7-10 times.

By the way, it is recommended to perform this gymnastics 1-2 times a day half an hour before a meal or an hour and a half after a meal. And further. For some patients, doctors recommend blowing up balloons every day. It will also become a kind of gymnastics for the heart and blood vessels.
Take care of your health!

Have you thought about how you breathe? In life, we use less than half the volume of our lungs, we inhale the air superficially and rapidly. Such an incorrect approach disrupts the vital activity of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we inhale the air, the less oxygen the body absorbs. Without holding the breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, excites the respiratory center and makes it work optimally.

What is dangerous wrong breathing?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to make up for the excess loss of carbon dioxide, the body turns on the defense system. As a result, overvoltage occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of bronchial vessels and smooth muscles of all organs.

How to normalize the breathing process?

Enrichment of blood with carbon dioxide is promoted by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to lead a healthy lifestyle.

What are the benefits of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage of internal organs, improvement of intestinal peristalsis and strengthening of abdominal muscles.
• Concentration of attention and increase of intellectual activity.
• Reduce fatigue, fight stress and.
• A surge of energy, vivacity and excellent well-being.
• Young elastic skin and even weight loss.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Exercise outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted during class. Concentration is important for maximum effect.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Do exercises with pleasure. Stop exercising if you experience any unpleasant symptoms. Consult with a specialist about reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

yoga practice

Many centuries ago, yogis discovered the relationship of breathing with the emotional, physical and mental development of a person. Thanks to special exercises, the chakras and channels of perception are opened. Breathing exercises have a beneficial effect on the internal organs, you gain balance and harmony. Yogis call their system pranayama. During the exercise, you need to breathe only through the nose.

Pranayama is the ability to consciously control breathing and control the energy of the body with the help of inhalations and exhalations.

Kapalabhati - belly breathing

Sit in a comfortable position with a straight back. Close your eyes and focus on the mid-eyebrow. As you inhale, inflate your stomach: relax the abdominal wall, and the air will automatically enter the lungs. As you exhale, pull your stomach to the spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

Close the right nostril with your thumb, and through the left, inhale and exhale evenly. Perform five cycles (inhalation and exhalation count as one cycle), then change the nostril. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through the left nostril, then close it and inhale and exhale through the right. Change fingers, alternately covering the left and right nostrils. Perform 10 breath cycles.

Gymnastics Strelnikova

This gymnastics is designed as a way to restore the singing voice. However, practice has shown that the method of A. N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing is to quickly inhale through the nose every second during the exercise. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). Exhalation is imperceptible, it happens by itself. Strelnikova's system includes many exercises, three of which are basic.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise - a total of 20 cycles.

Exercise "Carriers"

Place your feet slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight sets of eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale noisily, slowly bend over and stretch your arms towards the floor without touching it. Then slowly return to the starting position, as if you were pumping. Do eight sets of eight times.

Buteyko Method

According to K. P. Buteyko (a Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

An interesting fact serves as confirmation of this theory: the lung volume of a patient with bronchial asthma is 10–15 liters, a healthy person - 5 liters.

The purpose of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes, and so on. The Buteyko system includes artificial shallow breathing, delays, slowdowns and difficulty in breathing up to the use of corsets.

The initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). Norm - from 60 seconds. Measure the pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above the eye line. Relax the diaphragm, starting to breathe so shallowly that a feeling of lack of air appears in the chest. In this state, you need to be within 10-15 minutes.

The meaning of Buteyko exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Decrease the inspiratory volume for 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a method of combating excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation. Squeeze your lips into a tube, slowly and evenly release all the air from the lungs without a trace.
2. Inhale. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The breath should be noisy.
3. Exhalation. Raise your head up 45 degrees. Make a movement with your lips, as if smearing lipstick. Exhale from the diaphragm with force all the air through the mouth. You should get a sound similar to "groin".
4. Pause. Hold your breath, tilt your head forward and pull your stomach in for 8-10 seconds. Try to get a wave. Imagine that the stomach and other organs of the abdominal cavity are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 respiratory movements performed simultaneously with ten exercises (one exercise - 6 breaths and exhalations). We recommend starting with an easy level of difficulty. Perform the first five exercises slowly six times. Breathe in through your chest and through your nose.

5 exercises to strengthen the muscular corset

Exercise number 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on the inhale, the other on the exhale).

Exercise number 2. Place your feet a short step apart. While inhaling, bend back as much as possible (with your head), move your hips forward, bend your elbows and hands clenched in fists. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees while doing this.

Exercise number 3. Close and do not lift your heels. As you inhale, tilt your torso to the left while moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise number 4. Spread your feet as far apart as possible. The heels are turned outward, the arms hang freely at the sides. Turn the body: the right shoulder - back, the left hip - forward, and vice versa.

Exercise number 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do a deep squat as you exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises, they should be performed carefully. Before starting any activity, consult your doctor. Gradually move on to increasing the load to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises are contraindicated for people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, a previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, acute respiratory viral infections, decompensated cardiovascular and endocrine pathologies.

Strange but true: the natural process of inhaling and exhaling can make a big difference in your life. Properly selected breathing technique can improve health and provide. The main thing is the desire to learn and a competent approach.

When a person is very worried, they say to him: "breathe deeply." During severe stress, the processes occurring in the body begin to accelerate, so it needs more oxygen. Or, conversely, in situations where a person is in a nervous, tense state that requires increased attention, breathing slows down and becomes rare. For example, while watching a spectacular circus stunt, spectators are in a state that is usually referred to as "watching with bated breath." This interrelation of the psyche and breathing makes it possible to use regular breathing exercises to calm the nerves. People who master the technique of proper breathing have the ability to control their mood, mental state, and relax the nervous system.

• What kind of breathing is used for relaxation?
• Basic breathing methods
• Rules for performing breathing exercises
• The simplest breathing exercises
• Exercises to Calm the Nervous System
• Breathing to relax and clear the mind
• Breathing exercises for sleep

What kind of breathing is used for relaxation?

Any breathing exercises to calm the nervous system of an adult are based on setting a strict rhythm. After all, it is important to understand that the effect of breathing exercises on the body depends on the strength and frequency of breaths, their depth, and the duration of breath holding. If you breathe shallowly, too often, then small portions of oxygen will enter the lungs, and the calming effect will not be achieved. Moreover, there will be stimulation of the nervous system, which will cause an increase in its activity.

Therefore, any breathing exercises are based on measured and deep breathing. In this case, the lungs are more fully filled with air, which leads to the enrichment of all tissues of the body with oxygen, which normalizes blood pressure, relieves muscle spasm, the brain begins to work better, and the nervous system relaxes.

Basic breathing methods

There are 4 types of breathing in breathing exercises:

• filling with oxygen of the upper parts of the lungs, when breaths are taken by the movements of the collarbones;
• chest breathing, when the ribs open and contract;
• abdominal breathing with the help of the abdominal muscles, due to which the diaphragm begins to move, the internal organs are massaged and oxygenated;
• a wave-like way of breathing, in which the three methods of breathing described above are sequentially activated.

These breathing methods are basic, and on their basis other breathing techniques have been invented that are used to strengthen and calm the nerves.

Rules for performing breathing exercises

When choosing soothing breathing movements, you need to learn the most important rules for any technique, non-compliance with which will bring all efforts to nothing:

• Any breathing exercises to calm the nervous system should be done in a lying or standing position, in which the back would be completely straight.
• Exercises are best done with closed eyes, meditating and imagining pleasant pictures and images.
• You need to fully concentrate on the process of breathing, at first it will have to be controlled consciously. Gradually, the need for conscious control of inhalations and exhalations, but it will be necessary to continue to concentrate on the very process of breathing.
• The mind should be rid of any negative thoughts, and all muscles should be completely relaxed. The relaxation of the muscles should be performed smoothly - from the tips of the toes and further up the body, paying special attention to the face, neck and shoulders, in which the muscles are most tense.
• Calming exercises need to be repeated 5-10 times, but do not overstrain at the same time. Before moving on to the next exercise, you need to wait a bit so that the body has time to adapt.
• While inhaling, you need to imagine how the body, along with oxygen, is filled with calmness and pure energy. During exhalation, you need to imagine how the accumulated tension is “squeezed out” of the body.

• It is also useful during breathing exercises to repeat to yourself settings like “I am calming down”, “I am calm”, “I am relaxing”, etc. Such formulations should not contain negative particles “not” and simply negative content (“I am not anxious ”), and forms of the future tense (“I will calm down soon”).

The simplest breathing exercises

The first breathing exercises are based on nasal breathing, you need to start them with a full exhalation, using complex breathing.

• Belly breathing. The abdomen expands during a deep inhalation and falls down during a slow exhalation. The duration of the breath is 3-4 seconds, after which it is required to hold the breath for a couple of seconds, and then exhale for 4-5 seconds. The interval between breaths is 2-3 seconds.
• Breathing in the chest. Inhale - the ribs "open" for 3-4 seconds, then hold the breath for 2 seconds. After there is an exhalation, the chest “shrinks” for 4-5 seconds. Then 2-3 seconds break, and the exercise is repeated.
• Clavicular breathing, in which the clavicles rise when inhaling, and lower when exhaling. The intervals and duration of the exercise are the same.
• Wave-like breathing, in which the breath begins from the abdomen, then continues through the chest and ends with the collarbones. Exhalation occurs in the opposite direction. The final stage should be carried out especially measuredly.

Exercises to Calm the Nervous System

Often in everyday life you can hear a fairly common phrase: "All diseases are from nerves." Indeed, the state of the nervous system has a close relationship with the state of health. And among those people who do not know how to control their nerves, very often there are hypertension, ulcers, cores.

Exercise #1

This stress relief exercise can be done in any position that suits you - sitting or standing. First you need to take a deep breath. Then you need to hold your breath, mentally imagine a circle and slowly exhale it. Exhale in this way three more circles, and then imagine a square and also mentally exhale it twice.

Exercise #2

The exercise is done lying on your back. It is necessary to establish rhythmic, calm breathing and imagine that with each breath your lungs are filled with vitality, and on exhalation it spreads to all parts of the body.

Exercise #3

According to many experts, yawning helps to fill the blood with oxygen and release it from excess carbon dioxide. Also, during a yawn, there is tension in the muscles of the mouth, face, neck, which leads to an acceleration of blood flow in the vessels of the brain. A yawn helps to improve the blood supply to the lungs and expel blood from the liver, increase the tone of the body and create impulses of positive emotions.

These positive properties of a yawn are used by the Japanese, who work in the electrical industry - every half hour they do breathing exercises that help a lot with tension. They unanimously break away from work for a short break in order to yawn in an organized way with the whole team, and then start working again.

A healthy yawn should be correct: it must be done with your eyes closed, and your mouth as wide open as possible. The oral cavity must be tense. In this position, try to pronounce the sound "uuuuu" low and stretched and imagine that a cavity is formed inside the mouth, descending down.

While yawning, you should stretch your whole body. To make the exercise even more effective, you can perform it while smiling. Smiling, as you know, contributes to the formation of a positive emotional impulse and perfectly relaxes the muscles of the face.

Exercise #4

If you have to go through a psychologically tense situation, then in order to maintain self-control in it, self-confidence, conscious control of the situation, it is recommended to do such an exercise. Imagine that in your body at chest level there is a powerful press. Take short and vigorous breaths, clearly feeling the presence of this press in the chest, its strength and heaviness. Then take slow, long exhalations, imagining that the heaviness descends and displaces emotional tension, unpleasant thoughts from the body. Finishing the exercise, you need to mentally “shoot” all the negative emotions into the ground with the press.

Video with exercises to calm the nerves:

Breathing to relax and clear the mind

Exercise #1

Take a fairly deep breath through your mouth, pursing your lips tightly. You need to exhale the air in short jerks, as if pushing it out from the inside, also through pursed lips.

Exercise #2

Take a deep breath, pulling in your stomach. Exhalation is done in short jerks, in portions, through lips folded into a pipe. It is necessary to exhale until the lungs are completely empty. Then wait a few seconds and repeat the exercise.

Exercise #3

Place one hand on your forehead and the other on the back of your head. This position helps to increase blood flow, cleanse the consciousness and mind, get rid of tension and anxiety. Holding your palms in this position, inhale and exhale measuredly, making short breath holdings between inhalations and exhalations.

Exercise #4

Here, the technique of successively clamping the nostrils with the help of the right hand is used. The thumb should be applied to the right nostril, and the little finger to the left. Alternately through both nostrils you need to carry out calm breaths and full exhalations. When the right nostril is blocked, the left hemisphere of the brain is stimulated and vice versa.

Exercise #5

This exercise is used to relieve stress. First, a rather deep, but short breath follows, after which you need to hold your breath for 4 seconds and move on to a deep full exhalation. This is followed by a 5-second pause before the next breath.

Video with calming breathing exercises:

Breathing exercises for sleep

For people who suffer from a disorder such as insomnia, breathing exercises for sleep are recommended, the exercises of which are aimed at training the correct breathing rhythm and normalizing not only sleep, but also the general mental state.

Exercise #1

Take a calm, deep breath, slowly sticking out your stomach, opening your chest and filling it with air. The chest, filled with air, should rise and tighten the stomach. Thus, all parts of your lungs will be filled with air. Then slowly exhale the air from them in the reverse order: first, the lower sections of the lungs are emptied, then the rest, while deflating and lowering the stomach, and then the chest.

Exercise #2

When doing this breathing exercise to improve sleep, you need to make sure that your chest remains as motionless as possible. Take deep breaths, pushing your stomach out, and then exhale the air from your lungs, drawing your stomach back in.

Exercise #3

These breathing exercises for deep sleep will help you relax and cope with insomnia. A very simple technique is used here: 5 minutes to carry out light, slow breaths and exhalations, concentrating on the breathing process and listening to your own inner feelings. To make this exercise more effective, it is advisable to press your palms to the solar plexus, and breathe with your chest and stomach.

In the early days, breathing exercises before going to bed should be done no more than 2-3 minutes. In the following days, gradually increase the time of classes.

Excessively intense training can lead to excessive alertness and worsening of the process of falling asleep.

When doing gymnastics, you need to carefully monitor your feelings. If you feel tired and tense, you should immediately stop exercising. Do breathing exercises with a good, calm mood, mentally setting yourself up for a healthy sleep.

Do you use breathing exercises to calm your nerves or improve your sleep? Do they help you? Tell us about it in the comments.

What is breathing exercises and why, in appearance, such simple actions help to lose weight, rejuvenate and feel full of energy and strength. You can even give up coffee, because breathing exercises in the morning will energize you for the whole day. Read in the article the rules of breathing exercises, its benefits and video exercises.

It turns out that in order to lose weight, it is not enough to establish a diet. You also need to learn how to drink water and breathe properly. The experience of many men and women shows that breathing exercises in the morning, which, by the way, takes only 5-15 minutes, energize you for the whole day and help you easily lose extra pounds. If you combine it with subsequent water contrast procedures, then the effect on health and a beautiful figure will be multiplied by 2. Read on our website.

The benefits and rules of breathing exercises

Breathing is one of the most important functions of the human body. Unfortunately, few people attach importance to it. But many teachings, in particular, eastern ones, pay attention to various kinds of breathing exercises and breathing techniques, by performing which you can rejuvenate, improve your health, lose weight, recharge your batteries or, conversely, relax.

Recognizes the benefits of breathing exercises and traditional medicine. It is recommended as an auxiliary method for the treatment of diseases of the respiratory organs, cardiovascular, uneven and musculoskeletal systems, and many other ailments.

The benefits of exercises, by performing which you can learn to control the frequency, depth and rhythm of breathing, are as follows:

1. Prevention of hypoxia of the body is carried out.
2. The volume of the lungs increases. The respiratory organs are sanitized.
3. Oxygen actively enters the blood through the lungs, metabolic processes inside the body are accelerated. The skin becomes more elastic and elastic, its color improves.
4. The brain receives the nutrition it needs, the nervous processes stabilize (headaches disappear, nervous tension subsides, etc.).
5. In one or another breathing technique, various muscle groups are involved. Their tone improves, and body fat decreases.

Breathing exercises for energy and weight loss are done in the morning. This time of day is considered the most favorable in connection with the biorhythms of the human body. Immediately after waking, breathing is still oppressed. Through exercise, you can activate this and all other functions of the body.
Before you start doing exercises, you should learn the rules of breathing exercises.

1. Breathing exercises for weight loss are performed on an empty stomach or at least two hours after eating. This is another explanation for the fact that it is better to do it in the morning.
2. There must be fresh air in the room. It is advisable to open the window.
3. There should be no distractions to perform the exercises. Gymnastics can not be done with the TV on. Only quiet music for meditation is allowed.
4. The clothes in which the person performing the exercises is dressed should not hinder movement.
5. During breathing exercises, you need to concentrate on your actions and sensations.
6. At first, it is recommended to perform the exercises in front of a mirror in order to understand what is happening with the body at this time.

Five easy exercises for morning breathing exercises

You can learn how to properly perform breathing exercises for weight loss and improve the condition of the body as a whole in special courses or video lessons. Along with the well-known techniques of yoga, scurvy and bodyflex, author's methods, for example, A. Strelnikova and M. Korpan, are popular.

Here are some examples of effective weight loss exercises

1. This exercise is aimed at reducing the circumference of the waist and hips.
It is performed in a standing position. A simplified version can be done directly in bed. It is done like this:

• a deep breath is taken through the nose;
• exhalation should be noisy, it is performed both by the nose and by the mouth;
• on exhalation, the abdominal muscles are drawn in;
• at the same time, breath is held;
• on a delay, the abdominal muscles must be tightened and relaxed five times.

The exercise should also be repeated five times.

2. The following exercise is based on rhythmic breathing alternating with a delay:

• mouth to exhale all the air from the lungs;
• take a deep breath through the nose;
• repeat inhalation-exit five times;
• on the fifth exhalation, hold your breath for ten seconds, while intensively drawing in your stomach.

Perform three to five repetitions of this breathing exercise.

3. Exercises from the Oxysize system teach diaphragmatic breathing.
Most often in ordinary life, people breathe from the chest, the lower sections of the lungs remain unused and poorly ventilated. This technique allows you to increase the supply of oxygen to the body, improve blood circulation in organs and tissues, and also directly work out the muscles of the press.

Progress:

• legs slightly bent at the knees;
• hands make a circular motion back, the shoulder blades are connected;
• the back must be kept straight;
• while inhaling with the nose, it is necessary to inflate the stomach as much as possible;
• on exhalation, the abdominal muscles tighten;
• it is necessary to limit the movement of the chest during the exercise.

You can perform the diaphragmatic breathing exercise up to ten times.

4. The following effective exercise is performed in a sitting or standing position.
The back should be perfectly straight. Inhalation is done through the nose, exhalation through the mouth. The execution sequence is as follows:

• in the initial position, hands clenched in fists are pressed to the stomach;
• on inhalation, the hands begin to reach for the floor, the fists, as it were, push the air down;
• breath is held for three to five seconds, at which time the hands relax;
• on exhalation, you must return to the starting position.

For good health and smooth weight loss, ten repetitions will be enough.

5. With the help of the following actions, you will be able to cheer up and recharge your batteries for the day ahead:

• you need to take the lotus position, you can right on the bed;
• the index finger is placed on the bridge of the nose;
• exhale air through the mouth;
• close the left nostril, inhale with the right;
• while holding the breath for 8-10 seconds, release the left nostril, pinch the right;
• exhale the air of the left nostril;
• now inhale through the right nostril, hold your breath for 8-10 seconds, move your finger, exhale through the same right nostril.

In this case, it is also necessary to perform ten repetitions.

Respiratory gymnastics, due to its relaxing effect on the body, is also capable of