Breathing technique: how to breathe correctly and which breathing exercises to choose

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We will tell you why improper breathing is dangerous, how to normalize it, and what type of breathing exercises is better to choose for health promotion.

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

The more often we breathe in air, the less oxygen is absorbed by the body. Without holding your 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, stimulates the respiratory center and makes it work in optimal mode.

Why is wrong breathing dangerous?

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

How to normalize the breathing process?

The enrichment of blood with carbon dioxide is facilitated 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 is the use of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage of internal organs, improvement of intestinal motility and strengthening of the abdominal muscles.
• Concentration of attention and increasing intellectual activity.
• Reducing fatigue, combating stress and insomnia.
• A burst of energy, vitality and excellent well-being.
• Young elastic skin and even shedding extra pounds.

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 essential for maximum effect.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Enjoy the exercise. 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.

Respiratory gymnastics

Yogi practice

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

Pranayama is the ability to consciously control the breath and control the energy of the body with the help of inhalation and exhalation.

Kapalabhati - belly breathing

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

Nadi shodhana - breathing through the left and right nostril

Cover the right nostril with your thumb, and breathe in and out through the left nostril. Perform five cycles (inhalation and exhalation counts 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 with the left nostril, then close it and inhale-exhale through the right. Alternate fingers, covering the left and right nostril alternately. Perform 10 breaths.

Strelnikova's gymnastics

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 abdominal muscles.

The principle of breathing is to inhale quickly through the nose every second during exercise. You need to inhale actively, tensely, noisily and through the nose (while the nostrils should close). The 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 in sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise "Runners"

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

Exercise "Pump"

Leave your feet in the same position. Inhale loudly, slowly bend over and reach with your hands to the floor without touching it. Then smoothly return to the starting position, as if you were working as a pump. Do eight series eight times.

Buteyko Method

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

The goal of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with such diseases as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes and so on. The Buteyko system includes artificial shallow breathing, holding, slowing down and breathing difficulties 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). The norm is from 60 seconds. Measure your heart rate, the norm is less than 60.

Sit in a chair, straighten your back and look slightly above the line of the eyes. Relax your diaphragm, breathing so shallowly that there is a feeling of lack of air in your chest. You need to be in this state for 10-15 minutes.

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

Bodyflex

This is a technique for dealing with excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of body flex 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. Compress your lips into a tube, slowly and evenly release all the air from your lungs without residue.
2. Breathe in. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The inhalation should be noisy.
3. Exhalation. Raise your head up 45 degrees. Move your lips as if you were smearing lipstick. Exhale all the air from your diaphragm through your mouth. You should get a groin-like sound.
4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to create a wave. Imagine that the stomach and other abdominal organs 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 and exhalations. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

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

5 exercises to strengthen the muscle 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 inhalation, the other on exhalation).

Exercise number 2. Place your feet at a short stride distance. As you inhale, bend back as much as possible (with your head), put your hips forward, bend your arms clenched in fists at the elbows and hands. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees.

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 hand behind your head. Exhale and return to the starting position. Repeat the movements to the right.

Exercise number 4. Spread your feet as far apart as possible. The heels are facing outward, the arms hang freely at the sides. Rotate 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. Exhale deeply. Straighten up and lower your arms.

Contraindications

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

Breathing exercises are contraindicated in people after surgery and with certain diseases. The 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.

Surprisingly true, the natural process of inhaling and exhaling can make a huge difference in your life. The correct breathing technique can improve health and ensure longevity. The main thing is a desire to learn and a competent approach.