Correct breathing helps to relax, calm down and relieve stress, clears the head of stupid and negative thoughts. Instead of responding rudely to rudeness or stupidity to stupidity (or yelling at a disobedient child), it is better to stop, take a deep breath, count to 10 to yourself and ... keep silent.
Vritti itself or "Equal Breathing"
How to do it?Sit in a comfortable position with your back straight. Begin to inhale in four counts and exhale in four counts as well. To increase your natural resistance to breathing, practice breathing through your nose. More advanced ones can go on to 6-8 counts, which increases focus, calms the nervous system and reduces stress.
You can practice this breathing anywhere and at any time, but it is best to do it before bed. Something like a kind of counting sheep, helping about work or problems that haunted during the day.
Level of difficulty:for beginners.
Abdominal breathing technique
How to do it?Breathing in deeply through your nose, expanding your diaphragm (not your chest) provides the necessary air pressure to stretch your lungs. If you want to feel a noticeable drop in blood pressure and a decrease in heart rate, you need to take 6 to 10 deep breaths for 10 minutes every day. Hold on for at least 6 weeks, and you will feel the positive effects of this technique for a long time to come.
When is the best time to do it?Before an exam or any stressful situation. The only but. In such situations, a person has very poor breathing control, so you have to practice a little.
Level of difficulty:for beginners.
Nadi Shodhana or "Alternative Nostril Breathing"
How to do it?This technique gives a sense of balance and. Sit in a comfortable meditative position, with the thumb of your right hand, press your right nostril and take a deep breath through your left. At the peak of inhalation, close the left nostril with your ring finger and exhale through the right. Then do the same in reverse, inhaling through the right nostril and exhaling through the left nostril.
When time is short or you need to focus quickly. Just don’t think about doing this before bed, as this technique works much like a cup of coffee.
Level of difficulty:middle.
Kapalabhati or "Shining Breath of the Skull"
How to do it?Ready to light up your day? Then try kapalabhati. Take one long and long breath and exhale sharply and powerfully. In this exhalation, you need to use the lower abdomen. That is, you sharply contract the muscles of the lower abdomen and thereby make a sharp exhalation. Perform 10 breaths at a comfortable pace: inhale-exhale for 1-2 seconds. The inhalation is done exclusively through the nose.
What does it work best for?This technique is great for waking up and lifting your mood. A kind of "espresso". Since the abdominal part of the abdomen is involved during kapalabhati, the body is warmed up and the brain is activated.
Level of difficulty:tall.
Progressive relaxation
How to do it?To release tension from head to toe, close your eyes and focus on tensing and relaxing each muscle group in your body for 1-3 seconds. Start with your toes, going up through your knees, hips, back, chest, arms, neck, jaw, and eyes. During this, you must breathe slowly and deeply. Breathe in through your nose, hold your breath for 5 counts and contract your muscles during this. Then exhale through your mouth and relax.
When does it work best?It is best to do this in a place where you can lie down calmly. If holding your breath is causing you, keep not 5 counts, but 2-3.
Level of difficulty:for beginners.
Guided rendering
How to do it?This technique should be done with a coach or therapist. Well, or at least to a melody that will become your guide. Begin breathing deeply, focusing on pleasant sensations and images to drive out negative thoughts. Mentally send yourself to the place where you feel comfortable and calm.
When does it work best?You can practice this breathing technique wherever you can calmly close your eyes and not fear for your life, health and work.
Level of difficulty:middle.
Breathing exercises or a few words about breathing.
Such a simple thing as conscious intensive breathing can be of significant help in freeing the body of metabolic products and toxins. Most people only use no more than half their breathing potential. Consequently, we remove only half of the metabolic products from our body and consume only half of the amount of oxygen that we can utilize. By paying a little more attention to the breathing process, we can bring many benefits to our body, fully providing nutrition and oxygen to all its cells. As a result, we get elastic young skin, a lot of energy, a sea of \u200b\u200bcalmness and a sober mind.
Breathing technique
Some breathing exercises
There are two very effective execution techniques breathing exercises... Here is one called "re-breathing": inhale for 4 counts, hold your breath for 4 counts, exhale for 4 counts. This is one cycle. Repeat: inhale for 4 counts, pause for 4 counts, exhale for 4 counts. Do 10 rounds of this breathing exercise.
Make it a goal to do these breathing exercises three times a day, preferably outdoors, and best of all outdoors. Once you have mastered the technique of re-breathing, you can combine it with aerobic exercise, such as walking, or turn it on at the end of your pool workout.
When you have fully mastered the technique of the breathing cycle "re-breathing" - 4-4-4, you can further increase the potential of your respiratory system by mastering the cycle 4-4-8 (inhale - 4 counts, hold your breath - 4 counts, exhale - for 8 accounts). And then you can move on and master the cycle 4-8-12 (inhale - 4 counts, hold your breath - 8 counts, exhale - 12 counts).
Another breathing technique that you should master and incorporate into your physical exercise comes from yoga gymnastics and is called "cleansing breath". The technique for performing this breathing exercise is similar to the previous one, but here an emphasized forced exhalation is added. You inhale deeply through your nose and then exhale noisily in small portions through your closed lips. The main task of this breathing method is to exhale as completely as possible, and then the breathing movements of the abdominal press will stimulate a more complete removal of metabolic products from the body.
If you master the technique of the "cleansing breath" exercise, you will significantly improve the potential of your respiratory system and strengthen your abdominal muscles, and at the same time you will learn a lot about the physiology of breathing, in particular, the exhalation process. First, you should try to exhale in 10 small portions. Then breathe normally a little and repeat the breathing cycle several times in a row. After a while, you will master the exhalation in 12 or more servings. Do this exercise at least twice a day.
Breathing exercises will give you a lot of strength and relaxation. In addition to daily "breathing" workouts, you can do both of these exercises whenever you feel unwell and in a bad mood. Before going to bed, you can do a deep breathing exercise to relax. Just stand in front of an open window or on a terrace and inhale deeply the clean night air.
There are some important things to keep in mind when practicing breathing techniques. Never overexert yourself or hold your breath forcibly. Start with just a few counts for the first exercise, and then, as your lungs increase in volume, gradually increase the time you inhale, hold your breath and exhale. At first, do only those exercises that are easy. Like stretching exercises, there is no apparent goal to strive for; just do the exercise naturally and freely. Never go beyond your own capabilities and never push yourself to
Feeling overwhelmed, sleepless and overwhelmed? There are many ways to tone yourself up and relieve stress without going to a massage parlor. All you need is your lungs and complex of breathing exercises , each of which is designed for certain life situations and takes no more than 10 minutes.
The following set of breathing exercises will help not only relax, normalize blood pressure, achieve a sense of peace, but also help restore the connection between our mind and body, which is an important component of inner satisfaction. Some breathing exercises of this complex, the effect of which is comparable to a high dose of coffee, will help you quickly get in good shape. The positive effect of breathing technique has not yet an official scientific explanation, but the fact remains - breathing exercises work! This technique has become quite widespread and is used as a fundamental element in various wellness techniques, such as yoga, Pilates. How to breathe correctly is taught even in dance classes.
So, a complex of breathing exercises
1. Uniform breathing
Health is when the whole body is in harmony. And in order to achieve it, one should start with exactly harmonious uniform breathing. The principle of this breathing exercise is that inhalation and exhalation should be made equal in length. For example, if you inhale in 4 counts, then exhale should also be in 4 counts (this length of inhalation and exhalation is ideal for beginners). Breathe only through the nose, which corresponds to natural breathing in a calm state. Over time, the length of inhalation and exhalation can be increased from 6 to 8 counts. Even breathing helps to calm the nervous system and reduce stress .
When to use it best:
The even breathing technique will be useful anytime, anywhere you need to calm down, but it will be especially effective before bed. If you have trouble sleeping, even breathing will help you stop the flow of endless thoughts and focus on your inner feelings. Also, this breathing method can be used while exercising on a vertebral trainer. swing machine... You will need to synchronize your breathing with the swinging movements of the swing machine. Inhalation and exhalation are done for the same number of oscillatory movements.
2. Technique of abdominal breathing.
The abdominal breathing technique is also intended for beginners. Place one hand on your chest and the other on your stomach. Take a deep breath through your nose, making sure that your diaphragm (abdomen) protrudes as far forward as possible, while you should feel how your lungs are stretching. The chest remains calm. Then exhale. Abdominal breathing technique with a frequency of 6-10 breathing cycles per minute, performed for 10 minutes, normalizes heart rate and blood pressure. And 6-8 weeks of daily 10 minute breathing exercises will significantly strengthen the result. Also, the technique of abdominal breathing promotes lymphatic drainage massage of the abdomen.
When to use:
Hello! Today I wanted to write an article, but I came across an article about breathing techniques on LifeHacker.
The topic is close to me, so I decided to make a partial repost and comment.
The Vritti itself or "Equal Breath"
How to do it? Sit in a comfortable position with your back straight. Begin to inhale in 4 counts and exhale in 4 counts. Breathing is done through the nose - this increases the natural resistance to breathing. It calms the nervous system, increases focus, and reduces stress.
When to do it? You can practice this breathing anywhere and anytime, but it is best to do it before bed. The Vritti itself helps to get rid of thoughts of work or problems that have been bothering you during the day.
Level of difficulty. For beginners.
Commentary: In all meditation and relaxation techniques (often the same can be said about breathing techniques) there is one important nuance. The phrase "sitting in a comfortable position" does not quite accurately reflect the meaning. What is the essence? Meditation is a practice that aims to get into a special state. This particular state is "anchored" through a particular posture.
Let me explain. If you managed to sit in the Lotus position, relax at the same time and get into meditation, then the second time, when you also sit in the Lotus position, getting into a special state of consciousness will be easier, and it does not matter if you use breathing techniques, or concentration on the heart area.
Yes, I understand that the Lotus is practically unattainable for the majority of citizens of our vast homeland, but the pose with legs crossed in Turkish style is quite physiological. It will be possible to get used to it much faster, and it may well become such an anchor.
So, there are 2 strategies for doing the "equal breathing" practice (they can also be used if you practice other breathing techniques):
- Sit in the usual meditation posture (which we just talked about), if there is one, of course.
- Use the pose that in your body NOW is associated with the state that you want to achieve. For example, if you want to relax faster, then it makes sense to lie down in the position in which you usually fall asleep and do breathing practice starting from this position.
Abdominal breathing technique
How to do it?In this breathing technique, you take a deep breath through your nose, expanding your diaphragm (not your chest) gives the necessary air pressure to stretch your lungs. If you want to feel a measurable drop in blood pressure and a drop in your heart rate, you must do 6 to 10 deep breaths every day. Hold on for at least 6 weeks, and you will feel the positive effects of this breathing technique for a long time to come.
When to do it? This breathing technique is best used before an exam or before any stressful situation. The only "but" - in stressful situations, a person has very poor control of his breathing, so you have to practice a little.
Level of difficulty. For beginners.
Commentary: In fact, not everything is so simple. And I would like to draw your attention to 2 important points:
- Men in most cases constantly use this method of breathing. They breathe in and out more fully. At the same time, it is more common for women to stop breathing at chest level without using the entire volume of the lungs. Awareness of this boundary and its crossing (when the inhalation begins to be made all the way down to the lower abdomen) can lead to a serious transformation in the body image and the image of oneself, because a fuller inhalation and exhalation is directly related to a more complete experience of one's emotions. A person ceases to be exclusively a “talking head”. He also begins to feel.
- For stressful situations, I would also make a clarification. The emphasis should be placed not just on abdominal breathing, but on exhalation. Usually stress leads to muscle tightness, which, in turn, prevents a full inhalation and exhalation. With a conscious effort, we must liberate the exhalation, thereby bringing the body into a calmer state.
Nadi Shodhana or "Alternative Nostril Breathing"
How to do it? This breathing technique provides a sense of balance and calmness, and unites the right and left hemispheres of the brain. Sit in a comfortable meditative position, with the thumb of your right hand, press your right nostril and take a deep breath through your left. At the peak of inhalation, close the left nostril with your ring finger and exhale through the right nostril. Then do the same with inhaling through the right nostril and inhaling through the left.
For what? This breathing technique is best when you need to focus quickly. Just don’t try to do this before bed, as this technique works in much the same way as a cup of coffee.
Level of difficulty. Middle.
You read these lines without stopping breathing. Inhale, exhale. A process that happens "by itself". But if you learn to manage it, you can forget about illness, excess weight and stress. Master breathing techniques!
12:43 24.04.2014
Breathing is the foundation of life. With each breath, the cells of the body are supplied with oxygen, due to which they function. With each exhalation, metabolic products are removed from them. Try not to breathe. How long can you handle? Forty seconds? Sixty?
The average person can hold their breath for about five minutes. Then irreversible destructive processes in the body will begin to occur. Conversely, by learning to control your breathing, you will significantly improve your condition. By controlling in a certain way the duration of inhalation and exhalation, their frequency and depth, you can increase vitality, forget about depression and insomnia forever, say goodbye to extra pounds, avoid problems with the gastrointestinal tract, heal from hypertension and other diseases.
The possibilities of breathing techniques are enormous! Take 15 minutes a day to practice, and soon you yourself will feel positive changes. Provided that you practice regularly and do everything right. The exercises described below are designed for beginners. If you want to deepen your knowledge, read the recommended books or attend group sessions where an experienced trainer will check the correctness of the exercises.
The body is normal!
Consultant: Vyacheslav Smirnov, yoga instructor.
Proven for millennia, yoga breathing techniques cleanse the mind and rejuvenate the body. Previously, they were available only to a select few, now everyone can master them.
According to Eastern teachings, the air that you breathe carries not only oxygen, but also energy - prana. Breath control - pranayama - helps to accumulate and maintain it in the body. As a result of the use of technology, energy begins to circulate freely throughout the body, the internal organs are healed and the nervous system is harmonized.
On the physical level, pranayama acts as a pulmonary trainer. To tighten your muscles, you use strength exercises. And in order to "pump up" the respiratory muscles, breathing techniques are needed. Otherwise, it will atrophy in the literal sense of the word. This will lead to disruption of the pelvic organs, can cause chronic inflammatory processes of the kidneys, and weaken bowel function.
The theory is supported by facts - almost 90% of women have disorders of the genitourinary system. They can be easily avoided or corrected by practicing simple breathing exercises regularly. With their help, abdominal muscles are tightened, tension in the spine is eliminated, stress and fatigue are perfectly relieved. Pranayama can be performed at any time, but it is better on an empty stomach. It will energize you in the morning and prepare you for sleep in the evening.
Pranayama:away tiredness and ailments!
To enhance the effect of the exercise, imagine that you are breathing in pure energy and exhaling fatigue. Gradually you can supplement the breathing complex with yoga exercises.
1. Breathing in the stomach. This breath is used in all exercises. It can be performed while standing, sitting, lying down or while walking. Relax, pull your pelvic floor a little, keep your back straight. Inhale, starting from the abdomen. In this case, its upper part should rise, the chest remains motionless. As you exhale, lower your upper abdomen and draw in your lower abdomen. Breathe like this for 5-10 minutes.
2. Energy spiral. It is most convenient to do it while walking, but you can do it in any position. Inhale with your belly in four counts. Hold your breath for two counts. Then exhale in four counts. And again, hold your breath for two counts. You will get breathing according to the scheme 4: 2: 4: 2. Breathe in this way for 5-10 minutes. After a few weeks, when you feel that you have completely mastered this type of breathing, go on to gradually lengthen each component. Breathe according to the scheme - 4: 4: 4: 4, then 4: 4: 8: 4, 8: 4: 8: 4, 8: 8: 8: 8, etc.
3. Breath of five hearts. Best done while lying down. Relax, close your eyes. Inhale through five points - the centers of the palms, the centers of the feet, and the crown. Imagine how the energy of the air goes up the arms, legs, through the internal organs into the stomach. As you exhale, imagine how the energy from the abdomen through five points goes out. Breathe for 5 minutes.
Read it! B.K.S.Iyengar, Pranayama Dpika.
Slim in two weeks!
Consultant: Ekaterina Tarasova, body flex coach.
The bodyflex system is an alternative to the gym. Performing a simple set of exercises, you can easily lose up to 10 kilograms in a few weeks!
One of the reasons for weight gain is impaired metabolism. In this case, diets only help maintain the weight at a certain level. But you just have to give yourself a weakness in the diet, as the extra pounds are right there! To part with them forever, you need to eliminate the cause of their accumulation. One of the ways to normalize metabolism is bodyflex breathing exercises. During training, the body is saturated with oxygen. As a result, the metabolism accelerates, the kilograms go away, and the load on the muscles helps to burn fat precisely in problem areas.
In addition, the skin is tightened, it becomes more elastic, cellulite disappears. Enough 10-15 minutes of classes a day, so that after a few weeks others will be amazed by your harmony and fit. Remember to exercise regularly! First you need to master breathing itself, and then move on to breathing exercises. It is better to perform them in the morning or on an empty stomach. To control the process, measure yourself at the waist, hips, lower abdomen. Do this at the end of each week of class and record the results. If you practice hard, and there is no visible effect, most likely you are breathing incorrectly. Attend a training session where they will help you find and correct mistakes.
Bodyflex: hold up!
During the first week of exercise, increase your fluid intake, while reducing the amount of salty foods, and try not to eat 3 hours before bed. This will help you get slimmer even faster.
1. Breathing exercise. Breathe out all the air through your mouth. Close your mouth and inhale sharply through your nose. Exhale through your mouth, trying to free your lungs from air as much as possible. Close your mouth and hold your breath. At the same time, tilt your head to the jugular fossa and draw in your stomach. Hold your breath for a count of 8 (at first you can do up to 3, the main thing is that the hold is performed correctly). It is at this stage that the exercises are performed. Relax, inhale and release your abdominal muscles. Breathe freely for a while. The breathing exercise scheme looks like this: exhale-inhale-exhale-hold the breath (draw in the stomach and perform the exercise) -inhale.
2. For the abdomen, thighs and back. Get on all fours, body weight - on your knees and palms. Back straight, head up, look straight ahead. Perform a breathing exercise, while holding it, take the main position: tilt your head and at the same time arch your back as high as possible. Breathe in and relax. Repeat the exercise three times.
3. For hands and shoulder girdle. Sit in a comfortable position or stand up straight, feet shoulder-width apart, hands closed in front of you (fingers, not palms). The back is slightly rounded, the elbows look up. Do a breathing exercise. On the hold, take the main pose: fingers rest against each other as much as possible. Feel the muscle tension throughout your arm and chest. Breathe in. Repeat the exercise three times.
4. For the waist.Put your feet shoulder-width apart, bend your knees slightly, place your palms just above the knees, and your head looks forward. Do a breathing exercise. On a hold, take the main pose: move the elbow of your left hand to the bent left knee, raise your right hand and extend over your head. You should feel how the muscles stretch from the waist to the armpits. Breathe in. Take a breath. Do this three times on each side.
Read it! Greer Childers "A magnificent figure in 15 minutes a day."
To breathe easier
Breathing by organ. It is used in the health improving system of Norbekov. Relaxing, you breathe in a problem area of \u200b\u200bthe body, imagining it to be healthy.
Breathing for pregnant women. In special classes, they teach how to breathe during childbirth. Correct breathing greatly facilitates the process of giving birth to a baby.
Buteyko Method. It is based on the theory that excess oxygen is harmful (!) For the body. Buteyko denies the benefits of deep breathing, his whole technique is based on shallow breathing.
Rebirthing. With the help of the breathing technique, a person plunges into a trance, during which he experiences a rebirth, at the same time solving some psychological problems. A type of rebirthing is holotropic breathing. Such techniques are stressful for the body. They can only be dealt with under the supervision of an experienced coach.
NB!Breathing exercises are very powerful, so it's important to do them correctly so you don't hurt yourself. This is especially true for techniques with breath holding. Therefore, listen to your inner feelings. There should be no discomfort during classes. If your heart rate increases, dizziness appears, pause or reduce the load. The main criterion for the correct execution is your condition. After training, cheerfulness, ease, calmness should appear, and not vice versa. If you have a serious medical condition, consult a specialist. Perhaps he will select a complex for you individually. With exacerbations, it is better to postpone classes altogether.
