The activity is done barefoot.
I. Children go into the hall, are built in one line.
Leading(instructor FIZO): During a strong wind, all the balloons flew away from the seller of balloons towards the forest, and he asks you to find them. Can we help you guys? Then go!
1. Walking in a column one at a time;
We lack skill, do it together
Not enough training, all the moves with me
So that we can reach the forest. You will have skill,
And find a balloon. There will be training.
2. Exercise "String"
Walking on toes, arms through the sides up.
3. Running - the letter combination "tsok - tsok" is pronounced.
4. Walking side step. Step to the side - inhale, put your foot down, half-squat - exhale.
5. Running "snake", breathing is arbitrary.
6. Breathing exercise. "In the forest".
Take a breath, while exhaling shout "a-u-u"
7. Walking with rebuilding in 3 columns.
II. Open switchgear with respiratory gymnastics to musical accompaniment.
1. I. p.: about. With. Hands up - inhale; slowly lower through the sides - exhale.
2. I. p. - about. With. Take your right hand to the side with a turn of the head - inhale, return to the starting position - exhale.
Z.I.p .: legs slightly apart, hands on the belt, the pace is slow. Inhale - 2-4 torso to the right (exhale), in and. n. (inhale). The same on the left side.
4. I. p .: kneeling, hands to the shoulders. Take your shoulders back - inhale, in and. p. - exhale. We make a sound - wow.
5.I. p .: sitting, legs together, arms along the body. Hands to the sides - inhale, pull your legs to your stomach, clasp your knees with your hands - exhale.
6. Jumping on two legs, alternating with walking, breathing is arbitrary.
8. Rebuilding in a column one at a time.
Leading: How is your mood and well-being? May I check your pulse? (Imitation of pulse measurement in 2-3 children). Pulse is a little quickened. We need to bring our breathing back to normal. Let's join hands and make a circle.
Meditation: They joined hands, felt warmth, closeness to each other, sat down in a Turkish position. We looked at each other and smiled, let's keep the mood of goodness and light in our circle. Close your eyes and slowly count to 5. Now the pulse is normal, the heart beats rhythmically. We continue our journey - the search for balloons. (Children get up).
“Sport has charged us with health and helped to gain strength.
We will find the balls very quickly and give them to the seller.”
The main types of movements.
Leading: Now we are dexterous, strong and can overcome any obstacles. Here is a cliff in front of us, but we are not afraid of it - crawling along the gymnastic bench on all fours, relying on the palms and knees. Bumps - jumping from hoop to hoop. Bent tree - crawling under the arc sideways (invite the child to show the execution technique). Rebuilding in 2 columns to perform the main types of movement.
Rebuilding in a column one at a time.
Respiratory exercise "If we breathe slowly, we will hear the whole world around."
Leading: And now we will check how well you can breathe through your nose.
Mobile game "Traps". Whoever was hit by the trap, he stands on the mat and massages the hands and feet with massage balls.
After each repetition of the game, the breathing exercise "Palms" according to Strelnikova is carried out.
III. The game to restore the breath "Inflate the balloon."
Leading: Guys! So we found balloons
(The teacher and instructor of the FIZO distribute balloons to the children).
Admire how beautiful our balls are. Let's turn ourselves into a balloon (children sit down "in Turkish", close their eyes).
Relaxation:“I turn into a ball, it is light, airy, bright. A small breeze blew on the ball. He lifted the ball into the air and began to circle it. The wind began to intensify, circling the ball more strongly above the ground. Gradually the wind died down and lowered the ball to the ground.
It was nice for us to fly
And now it's time to get up!
We squeeze our fists tighter,
We raise them higher.
Stretched! Smiled!
We are back in the group!
The children get up and leave the room.
I. p .: standing, sitting, lying (as convenient in this moment) . The muscles of the body are relaxed.
In complete silence, children listen to their own breathing and determine:
where does the air stream of air enter and where does it come from;
what part of the body comes into motion during inhalation and exhalation (stomach, chest, shoulders or all parts - in waves);
what kind of breathing: superficial (light) or deep;
what is the frequency of breathing: often there is an inhalation - exhalation or calmly with a certain interval (automatic pause); quiet, inaudible breathing or noisy.
2. "Breathe quietly, calmly and smoothly"
Purpose: to teach children to relax and restore the body after physical activity and emotional arousal; regulate the process of breathing, focus on it in order to control the relaxation of your body and psyche.
I. p .: standing, sitting, lying (it depends on the previous physical activity). If sitting, the back is even, it is better to close your eyes.
Slow breath in through the nose. When the chest begins to expand, stop inhaling and pause as long as you can. Then slowly exhale through the nose. Repeat 5-10 times. The exercise is performed silently, smoothly, so that even the palm held up to the nose does not feel the air flow when exhaling.
3. "Breathe with one nostril"
Purpose: to teach children to strengthen the muscles of the respiratory system, nasopharynx and upper respiratory tract.
I. p .: sitting, standing, the body is straightened, but not tense.
Close the right nostril with the index finger of the right hand. Take a quiet long breath with the left nostril (successively lower, middle, upper breathing).
As soon as the inhalation is over, open the right nostril, and close the left nostril with the index finger of the left hand - through the right nostril, make a quiet long exhalation with the maximum emptying of the lungs and pulling the diaphragm up as much as possible so that a “fossa” forms in the stomach.
3-4. The same with other nostrils.
Repeat 3-6 times.
Note. After this exercise, several times in a row with one nostril, inhale - exhale (first with the nostril that is easier to breathe, then the other). Repeat 6-10 breaths with each nostril separately. Start with calm and move on to deep breathing.
4. "Balloon" (We breathe in the stomach, lower breathing).
Purpose: to teach children to strengthen the muscles of the abdominal organs, to ventilate the lower part of the lungs, to focus on lower breathing.
I. and .: lying on your back, legs are freely extended, the torso is relaxed, eyes are closed. Attention is focused on the movement of the navel: both palms rest on it.
Exhale the air calmly, pulling the stomach to the spinal column, the navel seems to fall.
A slow, smooth breath, without any effort - the stomach slowly rises up and swells like a round ball.
Slow, smooth exhalation - the stomach is slowly drawn in towards the back.
Repeat 4-10 times.
5. "A balloon in the chest" (medium, costal breathing)
Purpose: to teach children to strengthen the intercostal muscles, concentrate their attention on their movement, ventilating the middle sections of the lungs.
I. p .: lying, sitting, standing. Put your hands on the lower part of the ribs and concentrate on them.
Make a slow, even exhalation, squeezing the ribs of the chest with your hands.
Slowly inhale through the nose, the hands feel the expansion of the chest and slowly release the clamp.
On exhalation, the chest is again slowly clamped with both hands at the bottom of the ribs.
Repeat 6-10 times.
Note. abdominal muscles and shoulder girdle remain motionless. In the initial phase of learning, it is necessary to help children slightly compress and decompress the lower part of the chest ribs while exhaling and inhaling.
6. "The balloon rises up" (upper breath)
Purpose: to teach children to strengthen and stimulate the upper airways, providing ventilation of the upper lungs.
I. p .: lying, sitting, standing. Place one hand between the collarbones and focus on them and the shoulders.
Performing inhalation and exhalation with a calm and smooth raising and lowering of the clavicles and shoulders.
Repeat 4-8 times.
7. "Wind" (cleansing full breath).
Purpose: to teach children to strengthen respiratory muscles the entire respiratory system, to carry out ventilation of the lungs in all departments.
I. p .: sitting, standing, lying. The torso is relaxed, exhale completely through the nose, drawing in the stomach and chest.
Take a full breath, sticking out the stomach and ribs of the chest.
Hold your breath for 3-4 seconds.
Through compressed lips with force to let out air with several jerky exhalations.
Repeat 3-4 times.
Note. Exercise not only perfectly cleanses (ventilates) the lungs, but also helps to warm up during hypothermia and relieves fatigue. Therefore, it is recommended to carry it out after physical activity as often as possible.
8. "Rainbow Hug Me"
I. p .: standing or in motion.
Take a full breath through the nose with the spread of the arms to the sides.
Hold your breath for 3-4 seconds.
Stretching your lips in a smile, pronounce the sound “c”, exhaling air and drawing in your stomach and chest. Direct your arms forward again, then cross in front of your chest, as if hugging your shoulders: one hand goes under the armpit, the other on the shoulder.
Repeat 3-4 times.
9. Repeat 3-5 times the exercise "We breathe quietly, calmly and smoothly."
The purpose of this complex: strengthen the nasopharynx, upper respiratory tract and lungs with tension in the tone of certain muscle groups.
All exercises of the complex are performed standing or moving .
1. "Breathe with one nostril."
Repeat the exercise “Breathe with one nostril” from complex No. 1, but with a lower dosage.
Turning the head to the right - to the left at the pace of movement. Simultaneously with each turn, inhale through the nose: short, noisy (like a hedgehog), with muscle tension throughout the nasopharynx (nostrils move and, as it were, connect, the neck tenses). Exhalation is soft, arbitrary, through half-open lips.
Repeat 4-8 times.
Exhale completely through the nose, drawing in the abdomen and intercostal muscles.
Fold your lips into a “tube”, sharply draw in air, filling all the lungs with it to failure.
Make a swallowing movement (as if swallowing air).
Pause for 2-3 seconds, then raise your head up and exhale the air through your nose smoothly and slowly.
Repeat 4-6 times.
Shaking your head to the right - to the left, take strong breaths. The shoulders remain motionless, but when the head is tilted to the right - to the left, the ears are as close to the shoulders as possible. Make sure that the body does not turn when tilting the head. Inhalations are performed with muscle tension throughout the nasopharynx. Exhalation is arbitrary.
Repeat 4-5 times.
5. "Blow soap bubbles."
When tilting the head to the chest, inhale through the nose, straining the muscles of the nasopharynx.
Raise your head up and calmly exhale air through your nose, as if blowing soap bubbles.
Without lowering your head, inhale through your nose, straining the muscles of the nasopharynx.
Exhale calmly through the nose with the head down.
Repeat 3-5 times.
The lips are folded in a “tube”, as when pronouncing the sound “o”. Stick out your tongue and also fold it into a “tube”.
Slowly drawing in air through the “tube” of the tongue, fill all the lungs with it, inflating the stomach and chest ribs.
When you finish inhaling, close your mouth. Slowly lower your head so that your chin touches your chest. Pause - 3-5 seconds. 4. Raise your head and exhale calmly through your nose.
Repeat 4-8 times.
Connect your hands in front of your chest, clenching your fists.
Perform forward-down bends and, with each springy bend, take jerky breaths, as sharp and noisy as when inflating tires with a pump (5-7 springy bends and breaths).
Repeat 3-6 times.
Note. When inhaling, strain all the muscles of the nasopharynx.
Complication. Repeat the exercise 3 times, then tilt forward - backward (large pendulum), while inhaling - exhaling. When leaning forward, freely pull your hands to the floor, and when leaning back, raise them to your shoulders.
With each breath, the muscles of the nasopharynx tighten.
Repeat 3-5 times.
8. "Breathe quietly, calmly and smoothly."
Repeat the exercise “We breathe quietly, calmly and smoothly” from complex No. 1, but with a lower dosage.
The purpose of this complex: strengthen muscle tone the entire respiratory system.
It is carried out in the form of a game.
1. "Wind on the planet." Repeat the exercise "Pump" from complex No. 2.
2. "Planet "Sat - Nam" - respond!" (yogic breathing).
Purpose: to teach children to strengthen the muscle tone of the entire body and all respiratory muscles.
I. p .: sitting with the buttocks on the heels, the socks are extended, the feet are connected, the back is straightened, the arms are raised above the head, the fingers, except for the index fingers, are intertwined, and the index fingers are connected and straightened upwards, like an arrow.
After the words "Planet, respond!" children begin to sing "Sat - Nam."
Repeat 3-5 times.
Note. “Sat” is pronounced sharply, like a whistle, pressing the stomach to the spinal column - this is a sharp exhalation. “Nam” is pronounced softly, relaxing the abdominal muscles - this is a small breath.
Breathing cycle: exhale "Sat" - pause - inhale "Nam". With the pronunciation of “sat”, the muscles of the body are tensed: legs, buttocks, abdomen, chest, shoulders, arms, fingers and toes, muscles of the face and neck; "to us" - everything relaxes.
The exercise is performed at a slow pace. After the children say “Sat - Nam” 8-10 times, the adult says: “I accepted the call signs!”.
3. "The planet breathes quietly, calmly and smoothly." Repeat the exercise “Breathe quietly, calmly and smoothly” from complex No. 1, but with a lower dosage in order to relax muscle tone.
Purpose: the same as in the exercises "Breathe quietly, calmly and smoothly", "Planet" Sat - Us "- respond!".
The difference in execution: muscle tension on inhalation, and relaxation on exhalation.
I. p .: 3-4 times from a supine position, 3-4 times while standing.
The exercise is performed under verbal accompaniment, for example: "Aliens wake up, tense up."
Breathe out slowly through your nose, drawing in your belly and chest.
Inhale slowly and smoothly, filling the lungs completely.
Hold your breath, tensing all your muscles and mentally pronouncing " I am strong (aya)."
Gently exhale air through the nose with muscle relaxation.
Breathing simulation exercises
1. "Trumpeter". Sitting on a chair, the hands are clenched into a tube, raised up to the mouth. Slow exhalation with a loud pronunciation of the sound “pfft”.
Repeat 4-5 times.
2. "Porridge is boiling." Sitting on a bench, one hand rests on the stomach, the other on the chest. Sticking out the stomach and drawing air into the chest (inhaling air) and drawing in the stomach - exhale. When exhaling, a loud pronunciation of the sound “sh-sh-sh”.
Repeat 1-5 times.
3. "On the horizontal bar". Standing, legs together, hold the gymnastic stick in both hands in front of you. Raise the stick up, rise on toes - inhale, lower the stick back onto the shoulder blades - a long exhale with the pronunciation of the sound "ffff".
Repeat 3-4 times.
4. "Partisans". Standing, stick (gun) in hand. Walking with knees high. For 2 steps - inhale, for 6-8 steps - exhale with an arbitrary pronunciation of the word “ti-sh-sh-e”.
Repeat 1.5 min.
5. "Semaphore". Sitting, the legs are moved together, raising the arms to the sides and slowly lowering them down with a long exhalation and pronunciation of the sound “ssss”.
Repeat 3-4 times.
6. "Controller". Standing, legs apart shoulder-width apart, one arm raised up, the other laid aside. Inhale through the nose, then change the position of the hands with an extended exhalation and pronunciation of the sound “rrrr”.
Repeat 4-5 times.
7. "The balls are flying." Standing, hands with the ball raised up. Throw the ball forward from the chest, pronounce a long “uh-h-h” while exhaling.
Repeat 5-6 times.
8. "Skier". Imitation of skiing. Exhale through the nose with the pronunciation of the sound “mmm”.
Repeat 1.5-2 min.
9. "Pendulum". Standing, legs apart shoulder-width apart, hold the stick behind your back at the level of the lower corners of the shoulder blades. Tilt the body to the sides, to the right and to the left. When tilted to the sides - inhale with the pronunciation of the sound "tu-u-u-u-x-x".
Repeat 3-4 tilts in each direction.
10. "Geese are flying." Slow walking around the room. On an inhale, raise your arms to the sides. On the exhale - lower down with the pronunciation of a long sound "gu-u-u".
Repeat 1-2 min.
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Breathing exercises for children
Diseases of the respiratory system in children are fairly common pathologies. Treatment with drugs is not always justified, in addition, medical products have a lot of side effects. In such a situation, breathing exercises for children can help the baby and his parents.
Benefits of breathing exercises for children
Although breathing exercises for children consist of simple exercises, many families have experienced its beneficial effects on the health of the child. This is due to the fact that during breathing exercises for children, the blood is actively saturated with oxygen. The result is improved performance of cardio-vascular system, brain, lungs, nervous system, digestive organs.
Performing breathing exercises for children is an excellent prevention of respiratory diseases. Such gymnastics strengthens the child's immunity, develops not quite perfect respiratory system baby. Breathing exercises have proved to be especially effective in children who suffer from bronchial asthma, bronchitis, frequent colds. Breathing exercises are often prescribed by doctors in addition to drug and physiotherapy treatment of diseases of the respiratory system. Its use greatly facilitates the course of the disease, reduces the risk of complications.
There are few contraindications to breathing exercises for children, but they still exist. Such gymnastics is not recommended for those children who have severe osteochondrosis of the spine in the cervicothoracic region, spinal or brain injuries, high arterial, ocular or intracranial pressure, frequent bleeding. It is best to consult a doctor about which breathing exercises for children are suitable for a child.
How to do breathing exercises correctly?
With the help of respiratory gymnastics, the child is taught to breathe correctly - when inhaling, fill the lungs with air as much as possible, expanding the chest, and when exhaling, release the lungs from residual air, literally pushing it out by squeezing the lungs. After all, in the case when the child does not make a full exhalation, a little exhaust air remains in the lungs. This air prevents the supply of fresh air in the required quantity.
Experts recommend doing breathing exercises for children twice a day. After the last meal, at least an hour should pass. You can perform breathing exercises at the beginning of the complex exercise, morning exercises. And you can practice breathing separately.
It is very important to interest the child, as in the beginning breathing exercises may seem boring and difficult to him. You can give fun or funny names to exercises, conduct classes in a playful way, use your favorite toys when doing exercises.
In the warm season, breathing exercises for children are best done outdoors. In the cold period, before starting classes, you should ventilate the room.
It is important to monitor the baby during breathing exercises so as not to miss the symptoms of hyperventilation of the lungs, such as a change in complexion, rapid breathing, tingling in the limbs, trembling of the hands. When such signs appear, the lesson must be stopped.
If the child begins to feel dizzy during the exercises, do the following: put the palms together with a “ladle”, bring them to the face and the baby breathes deeply into them several times. Then you can continue breathing exercises.
A set of breathing exercises for children
When practicing breathing exercises, certain rules should be followed:
- when inhaling, the shoulders should not rise;
- inhale through the nose;
- cheeks should not be inflated, in the first lessons they can be held with hands;
- exhalation should be smooth and long.
Complex breathing exercises for children from 2 to 4 years old.
Exercise 1. "Balloon". The child lies on his back, hands on his stomach. On inhalation slowly inflates the tummy-ball, on exhalation - the tummy-ball slowly blows away.
Exercise 2. "Wave". The baby lies on his back, arms along the body, legs together. Inhale - hands rise up and back, touch the floor. Exhale - hands return to the starting position, while the child says: "Come-and-and-s."
Exercise 3. "Watch". The kid is standing, arms down, feet shoulder-width apart. Depicting a clock, the child swings his straight arms back and forth, saying: "Tick-tock."
Exercise 4. "Diver". The child must imagine that he is going down into the sea. A deep breath is taken, the breath is held for as long as possible.
Exercise 5. "Engine". The child depicts a steam locomotive. To do this, he walks, making alternating movements with his hands, while saying: “Choo-choo-choo.” Then he stops and says: "Tu-tu-tuuu."
Exercise 6 The kid stands straight with his legs together. Hands are raised to the sides and up. Inhale - rise on your toes, stretch well. Exhale - hands down, falls on the foot, while saying: "Uhhh."
These exercises should be performed 4-6 times each. If the child is tired, a short break is taken.
A set of breathing exercises for children from 5 to 7 years old.
To the exercises above, you can add the following.
Exercise 1. "Hamster". The child portrays a hamster - puffs out his cheeks and so goes a few steps. Then he turns around, slaps his cheeks, letting the air out.
Exercise 2. "Rose and dandelion." The child is standing straight. A deep breath in through the nose - “sniffing the rose”, exhalation - releasing air as much as possible, “blowing on a dandelion”.
Exercise 3. "Crow". The kid stands with his arms down and his legs slightly apart. Inhale - arms spread wide to the sides (wings), exhale - hands slowly lower, the child says: "Karrrr."
Exercise 4. "Chicken". The kid sits on a chair, lowering his arms. Quick breath - hands rise palms up to the armpits (wings). Exhale - lower your arms, turning your palms down.
Breathing exercises for a child
With the help of these exercises, not only your child will get better, will stay in good mood and breathe deeply, but you will breathe a sigh of relief with him. With regular performance of such gymnastics, colds will bypass your child!
Breathing exercises - these exercises are simply necessary for children who quite often suffer from colds, bronchitis, recovering from pneumonia, children suffering from bronchial asthma. Breathing exercises perfectly complements any treatment (medication, homeopathic, physiotherapy), develops the still imperfect respiratory system of the child, strengthens the body's defenses.
Proper breathing.
Another necessary condition proper development, good growth- the ability to breathe correctly. The child can be easily taught correct breathing. Nine out of ten children do not breathe correctly and for this reason feel bad. A child who does not know how to breathe properly can be recognized immediately: narrow shoulders, weak chest, open mouth, nervous movements.
The essence of breathing is to let air into the lungs and saturate the blood in the pulmonary alveoli with oxygen. Breathing is divided into two acts: inhalation, during which the chest expands and air enters the lungs; and exhale - the chest returns to its usual volume, the lungs contract and push out the air in them.
Your task is to teach the child to clear the lungs well. If he does not exhale completely, then a fair amount of spoiled air remains in the depths of the lungs, and the blood receives little oxygen. By teaching your child to breathe through the nose, you will help him get rid of frequent colds, flu, sore throats, etc.
It is necessary to accustom the child to full breathing so that he expands the chest and develops the abdominal muscles. Show how to draw in the stomach during breathing, making it flat and sunken.
To understand what breathing is, a game with a rose and a dandelion will help. Let him smell the flower (mouth closed, nostrils turned). Many children sniff rather than sniff. Help me feel the difference. Then let him blow on the dandelion: first with his mouth, so that he sees how the grains scatter, then with his nose (alternately pressing one nostril to the bridge of the nose, then the other).
You can continue the game: make the paper windmill spin, blow out the candle. These exercises are also performed alternately (mouth and nose). Soap bubbles are a lot of fun for children - too useful activity to develop proper breathing.
During a walk in the park, outside the city, in the forest, by the river, show how you can feel the wonderful taste of clean air by slowly inhaling it through your nose. Then force the used air to be completely expelled from the lungs. Simultaneously develop receptivity: “What do you feel? Color, smell of grass or wet autumn leaves?
Breathing exercises for children.
It would be nice to do stretching exercises while walking. Throw a small rug on the grass.
Exercise 1. Kneel down, press the buttocks to the heels, raise your hands up. The child should slowly lower the arms and torso forward until the palms and forehead touch the ground. Without lifting the buttocks from the heels, stretch your arms as far as possible, stretch your back.
Exercise 2. Lie on your back, arms along the body. Extend your right arm diagonally and left leg, stretch; Then - left hand and right leg, stretch again. Repeat several times.
Exercise 3. Get on all fours, take the straight right leg back as high as possible, straighten it, pull. Do the same with the left. Repeat several times. Between repetitions, you can ask the baby to "bend over like a cat."
Exercise 4. Get up, walk on toes, raising your hands up. Control your baby's breathing. Then ask to raise your arms up alternately, while trying to stretch as high as possible.
Explain to the baby that he not only breathed, but also helped himself to grow. It would be nice to make such walks systematic (by the way, breathing exercises will not only not interfere with you, but will also return the expended strength).
How to save a child from coughing with breathing exercises
Children have a highly developed cough center, so they often suffer from coughing. In order to prevent this, it is necessary from the very early childhood strengthen the airways and better do it effortlessly!
You can blow on dandelions, blow feathers off your palm. A very useful toy for the development of the lungs is a whistle, especially since there are a great many varieties of whistles, so the child will not get bored. A very exciting game if you blow through a straw for a cocktail into a glass of water. The child blows, the water bubbles - fun and useful, not only for strengthening the respiratory tract, but also for the development of the speech apparatus. Older kids can blow up balloons. But remember that breathing exercises are very tiring and can cause dizziness, so you should not do them for more than 5 to 10 minutes.
In order to help your child cope with a cough as soon as possible, I offer you a respiratory gymnastics game complex (for children from 2 years old). This complex develops the respiratory muscles, speech apparatus, coordination of movements, muscles of the arms and spine, promotes proper rhythmic breathing and pronunciation of sounds.
Best done before breakfast or after dinner.
So, ventilate the room and proceed.
Let the baby take a deep breath through the nose, inflate the "cheeks - bubbles" and slowly exhale through the slightly open mouth. Repeat 2-3 times.
The kid puts his hands on his belt, crouches slightly - inhale, straightens up - exhale. Gradually, squats become lower, inhalation and exhalation are longer. Repeat 3-4 times.
Exercise 3. SPEAKER.
You ask questions, the child answers.
How does the steam locomotive speak? Tu-tu-tu-tu.
How is the machine buzzing? Bi-bi. Bi-bi.
How does the dough "breathe"? Puff - puff - puff.
You can also sing vowel sounds: o-o-o-o-ooo, oo-oo-oo-oo.
Tell a poem, and let the baby perform movements in the rhythm of the verse:
Airplane - airplane (the baby spreads his arms to the sides with his palms up, raises his head, inhale)
Takes flight (holds his breath)
Zhu-zhu-zhu (makes a right turn)
Zhu-zhu-zhu (exhale, says zh-zh-zh)
I will stand and rest (gets up straight, lowering his hands)
I'll fly to the left (raises his head, inhale)
Zhu-zhu-zhu (makes a left turn)
Zhu-zhu-zhu (exhale, w-w-w)
I will stand and rest (gets up straight and lowers his hands).
Repeat 2-3 times
You read a poem, the child performs movements.
The bear has a huge house (straighten up, stand on your toes, raise your hands up, stretch, look at your hands, inhale)
The mouse has a very small one (crouch, clasp your knees with your hands, lower your head, exhale with the sound of shhhh)
The mouse goes to visit the bear (to be like on socks)
He won't get to her.
Repeat 3-4 times.
I am a strong wind, I fly
I fly where I want (arms down, legs slightly apart, inhale through the nose)
I want to whistle to the left (turn my head to the left, lips with a tube and blow)
I can blow to the right (head straight, inhale, head to the right, lips with a tube, exhale)
I can go up (head straight, inhale through the nose, exhale through the lips with a tube, inhale)
And into the clouds (lower your head, touch your chest with your chin, exhale calmly through your mouth)
In the meantime, I disperse the clouds ( circular motions hands).
Repeat 3-4 times.
Do it with your baby. Stand up, bend over, hang your “wings” arms freely and lower your head. We say: “So-so-so” and at the same time pat on the knees. Exhalation. Straighten up, raise your hands up - inhale. Repeat 5 times.
Show your child how to sit up straight with arms crossed over chest and head down.
The bee said: “Zhu-zhu-zhu” (we squeeze the chest and on the exhale we say: w-zh-zh, then we spread our arms to the sides while inhaling, straighten our shoulders and say ...)
I’ll fly and buzz, I’ll bring honey to the children (gets up and, spreading his arms to the sides, makes a circle around the room, returns to his place).
Repeat 5 times. Make sure that the breath is through the nose, and the breath is deep.
Invite your child to “mow the grass”: feet shoulder-width apart, arms down. You read a rhyme, and the child, saying “zu-zu”, waves his hands to the left - exhale, to the right - inhale.
And I'll swing to the left.
Together quickly, very quickly
We'll mow all the grass.
Let the child shake with relaxed hands, repeat from the beginning 3-4 times.
Stand up straight, legs apart, hands down. Swinging straight arms back and forth, say “tick-tock”. Repeat 10-12 times.
Sit down, fold your hands into a tube, lift almost up. Slowly exhaling, loudly pronounce "pff". Repeat 4-5 times.
Stand up straight, legs apart, hands down. Raise your arms to the sides and then slap them on your thighs. Exhaling, say "ku-ka-re-ku." Repeat 5-6 times.
Sit down, one hand on the stomach, the other on the chest. When retracting the abdomen, inhale, when protruding, exhale. Exhaling, loudly pronounce "f-f-f-f-f". Repeat 3-4 times.
Walk around the room, making alternating swings with arms bent at the elbows and saying "choo-choo-choo." Repeat for 20–30 s.
Stand straight, legs together, hold the gymnastic stick with both hands in front of you. Raise the stick up, rise on your toes - inhale, lower the stick back behind your head - a long exhale. Exhaling, say "f-f-f-f-f". Repeat 3-4 times.
Stand up straight gymnastic stick in hand. Walk with your knees high. For 2 steps - inhale, for 6-8 steps - exhale. Exhaling, say “ti-sh-sh-she”. Repeat for 1.5 min.
Stand up straight, hands with the ball in front of the chest. Throw the ball forward from the chest. Exhaling, pronounce "u-uh-uh-uh-uh." Repeat 5-6 times.
Stand straight, feet together, hands down. Inhale, then tilt the torso to the side - exhale, hands slide along the torso, while pronouncing "s-s-s-s-s." Make 6-8 tilts in each direction.
Stand straight, feet shoulder-width apart, one arm raised up, the other laid aside. Inhale through the nose, then change the position of the hands and, during an extended exhalation, say “rrrr”. Repeat 5-6 times.
Stand straight, feet together, raise your hands up. Stretch well, rise on your toes - inhale, lower your hands down, lower yourself on your entire foot - exhale. Exhaling, pronounce "u-uh-uh-uh-uh." Repeat 4-5 times.
Imitation of skiing for 1.5–2 minutes. As you exhale, say "mmmmmm".
Stand straight, feet shoulder-width apart, hold the stick behind your head closer to your shoulders. Tilt your body to the side. When tilting - exhale, say "t-u-u-u-x-x." Make 3-4 tilts in each direction.
Slow walking for 1-3 minutes. Raise your arms to the sides - inhale, lower them down - exhale, say "g-u-u-u".
Standing or sitting, back straight. Raise your arms to the sides - inhale, slowly lower down - a long exhale, pronounce "s-s-s-s-s". Repeat 3-4 times.
Complexes must be performed twice a day, not earlier than 1 hour after meals and 1-1.5 hours before bedtime. The total duration of the lesson is minutes.
Before the start of the lesson, it is necessary to ventilate the room and do a wet cleaning. Classes are held in an open window.
Walking around the room combined with hand movements. When inhaling - arms to the sides, while exhaling - hands at the seams. Breathing through the nose. The mouth is closed. Walking can turn into slow run. When running for 3 counts - inhale, for 3 counts - exhale.
1. "Forward bend". IP - standing; feet shoulder width apart. Raise your arms up (inhale through your nose), perform a low torso forward bend (exhale through your mouth). Repeat 6-8 times.
2. "Grow big." IP - standing; legs together. Raise your hands up, stretch well, rise on your toes (inhale through your nose). Lower your hands down, lower yourself on the entire foot (exhale through your mouth). Repeat 5-6 times.
3. "Let's reach the heels." IP - Sitting on a bench. The back is straight, legs together, hands on the belt. Straighten your legs, with the palms of your outstretched hands, reach the back of your feet (inhale through your nose). Return to IP (exhale). Repeat 5-6 times.
4. "Signalman". IP - sitting on a chair, leaning back on its back. Raise your arms to the sides - up, crossing them above your head, as if giving a signal with flags (inhale through the nose). Return to IP (exhale). Repeat 6-8 times.
5. "Spring". IP - lying on your back; legs straight, arms along the body. Raise your legs and bend them at the knees, press them to your chest (exhale). Return to IP (inhale). Repeat 6-8 times.
6. "Seal". IP - lying on the stomach; arms extended along the body. Put your hands on your belt, lift upper part chest, shoulders and head, stretch (inhale). Return to IP (exhale). Repeat 6-8 times.
7. "Straight back". IP - sitting on a chair; arms along the body. Take a deep breath with a full chest, straightening your back. Lower the shoulder blades and shoulders down (smooth exhalation through the nose). Repeat 6-8 times.
8. "Clean nose." MP - sitting on a chair. Breathing through the nose, first with one nostril, then the other, then both at the same time. The mouth is closed.
Walking around the room, accompanied by clapping: in front, above the head and behind the back. The mouth is tightly closed. Breathing is arbitrary, through the nose.
Breathing exercises will strengthen the baby's immunity.
Protecting a child from colds is not an easy task. Microbes and viruses now and then overcome the little man and undermine the still fragile immunity. What to do? Run to the doctor and give the baby pills to drink or resort to grandmother's recipes? Neither one nor the other is needed if you do breathing exercises with your baby. We all know that breathing is life.
The validity of this statement is unlikely to raise objections from anyone. Indeed, if the body can do without solid food for several months, without water - for several days, then without air - only a few minutes.
Since breathing is a priority, it is natural that many people master this process to perfection. This ability, given at birth and developed throughout life, helps to work wonders with your body, including getting rid of diseases, which Indian yogis have long proven.
It is known that when a person breathes through the mouth, the mucous membrane of the oral cavity quickly dries up, thirst appears. In addition, infections are easier to get into the respiratory tract - the larynx, trachea and bronchi.
In order not to get sick, you need to learn how to breathe correctly. There are many varieties of breathing exercises, including exercises adapted for children. The following fun tips will teach you and your little one respiratory self-defense.
1. Big and small
Standing straight, while inhaling, the child stands on tiptoe, stretches up with his hands, showing how big he is. Fix this position for a few seconds. As you exhale, the child should lower his hands down, then sit down, clasping his hands around his knees and at the same time saying “wow”, hide his head behind his knees - showing how small he is.
Walk around the room, imitating the movements of the wheels of a steam locomotive with bent arms, while saying “choo-choo” and changing the speed of movement, volume and frequency of pronunciation. Repeat with your child five or six times.
Walk slowly and smoothly around the room, flapping your arms like wings. Raise your hands while inhaling, lower them while exhaling, pronouncing "g-u-u". Repeat with your child eight to ten times.
Standing straight, spread your arms to the sides, and one leg, bending at the knee, bring forward. Hold the position for a few seconds. Keep your balance. As you exhale, lower your leg and arms, softly pronouncing "shhhhh." Repeat with your child six to seven times.
Stand straight, feet slightly wider than shoulders. While inhaling, fold your hands with an ax and lift them up. Sharply, as if under the weight of an ax, lower your outstretched arms as you exhale, tilt your body, allowing your hands to “cut through” the space between your legs. Say bang. Repeat with your child six to eight times.
Stand up: feet together, hands up. Slowly rotate with straight arms, exhaling "zhrr". As the movements speed up, the sounds become louder. Repeat with your child seven to eight times.
Place your feet shoulder-width apart, hands behind your back, body tilted forward. Imitating the movements of a skater, bend either the left or the right leg, pronouncing "rrrr". Repeat with your child five or six times.
Stand up, feet shoulder width apart. Imagine how a hedgehog curls up into a ball during danger. Bend as low as possible without lifting your heels from the floor, clasp your chest with your hands, lower your head, exhaling “pff” - the sound made by an angry hedgehog, then “frr” - and this is already a happy hedgehog. Repeat with your child three to five times.
Position your feet together. Imagine how the frog jumps quickly and sharply, and repeat its jumps: crouching slightly, inhaling, jump forward. When you land, "croak". Repeat three or four times.
Imagine that you are lost in a dense forest. As you inhale, say “ay” as you exhale. Change intonation and volume and turn left and right. Repeat with your child five or six times.
As you exhale, say "z-z-z". Imagine that the bee sat on the nose (direct the sound and look towards the nose), on the arm, on the leg. Thus, the child learns to direct attention to a certain part of the body.
Sit on the floor with your legs folded in front of you, foot to foot. Place your hands on the insides of your knees, which are pressed to the floor. Take a full chest of air, straighten your shoulders, proudly lift your head up, as you exhale, lower yourself down, press your head to your feet.
Doing breathing exercises
Tips for parents
The most important conditions for correct speech are a smooth long exhalation, a clear and relaxed articulation.With natural breathing, its depth and rate can be different, and they should not be artificially regulated, otherwise breathing will not be natural. Natural breathing is the breathing of peace, it should be long, light, slow, calm, even. For a short time, such breathing cannot be achieved.
To regulate breathing, it is necessary that the pace of movement correspond to the pace of children's breathing. Adults should take into account that the child has a faster breathing rate, so slow exercise will throw children off their natural breathing rhythm.
In the case of severe dysarthria, work on breathing begins with general breathing exercises. The purpose of these exercises is to increase the volume of breathing and normalize its rhythm. To fix an extended voluntary exhalation (through the mouth), it is necessary to rely on kinesthetic sensations. It is recommended to "see" and "hear" your breath. When conducting breathing exercises, you should not overwork the child. It is necessary to ensure that he does not strain his neck, shoulders, does not take the wrong posture. The attention of the child should be focused on the sensations of breathing of the diaphragm, intercostal muscles, the duration of voluntary inhalation and exhalation. It is necessary to monitor the smoothness and rhythm of respiratory movements. Breathing exercises should be carried out before meals in a well-ventilated area.To avoid dizziness, the duration of breathing exercises should be limited to 3-5 minutes. During gymnastics, the rule must be observed: inhalation coincides with the expansion of the chest, exhalation with its narrowing.
For the development of the child's breathing are used breathing games:
- Blow snowflakes, papers, fluffs from the table, from the hand;
- Blow on light balls, pencils and roll them on the table; set in motion by blowing ducks, swans, boats and other figures floating in a basin, all kinds of turntables, paper caps and cotton balls suspended on a horizontally stretched thread; blow off the stamens of ripe dandelions;
- Inflate inflatable toys and balloons; it is especially useful to blow soap bubbles - this forms a very fine regulation of exhalation;
- Blow up a fluff, cotton wool, a piece of paper, a soap bubble.
Breathing exercises:
"Push the ball into the goal"
- Pull your lips forward with a tube and gently blow on a cotton or foam ball (2-3 cm in diameter, lying on the table in front of the child, driving him between two cubes or any other suitable objects (these are "football goals").
- The same, but it should be blown with a sharp, jerky air stream. It is necessary to drive in one exhalation, without interrupting the air stream. Pay attention not to puff out your cheeks. If necessary, they can be lightly held with your fingers.
- Smile, put the wide front edge of the tongue on the lower lip (“Spatula”) and smoothly, with the sound of fff, blow off the cotton wool to the opposite edge of the table.
- The same, but it should be blown in a sharp, jerky stream. It is necessary to drive the ball on one exhalation, without interrupting the air stream. Pay attention not to puff out your cheeks. Make sure that the child pronounces the sound f, not x, i.e., that the air stream is narrow, not scattered.
Smile, open your mouth, put the wide front edge of the tongue on the upper lip so that its lateral edges are pressed to the upper lip, and in the middle of the tongue there is a slot-groove, and blow off the cotton wool placed on the tip of the nose. At the same time, the air should go in the middle of the tongue, then the fleece will fly up. It is necessary to ensure that the lower jaw is motionless.
The child is standing or sitting, his arms are bent, his hands are clenched, as if holding a pipe, he says: ru-ru-ru, boo-boo-boo, let's blow into our pipe.
"Inflate the balloon"
The child sits or stands, at the command “inflate the balloon” - spreads his arms wide to the sides and inhales deeply, then slowly brings his hands together, joining his palms in front of his chest and blows out the air fff, at the words “the balloon burst” - claps his hands; “air comes out of the balloon” - the baby says “shhh”, making his lips with a proboscis and lowering his hands.
The kid stands or sits with his arms crossed on his chest, spreads his arms to the sides, raises his head - inhale, crosses his arms over his chest, lowers his head - exhale, you can support the interest of the child with a poetic line: zhu-u - said the winged beetle, sit and buzz.
"Let's blow on the shoulder"
The child stands, legs slightly apart, arms lowered, turns his head to the right and, making a lip with a tube, blows on his shoulder, head straight - inhale through the nose, head to the left - exhale, head straight - inhale (we blow on the shoulder, blow on the other, again makes a calm exhalation , head straight - inhale with the nose, raises the face up - exhale through the lips folded with a tube (let's blow on the stomach, as the tube becomes the mouth, but now - on the cloud and stop for now ").
"Blow on a dandelion"
The kid stands or sits, takes a deep breath through his nose, then exhales long, as if he wants to blow off the fluff from the dandelion.
"Blow on a dandelion,
How this boy blows
Blow, blow harder
And you'll be healthier."
"Mower"
The child is standing, feet shoulder-width apart, arms lowered, waving both hands to the right and slightly back: “zz-uu”, returns to the starting position - inhale, waving his arms to the left and slightly back: “zz-uu”
“The mower goes to mow the stubble: zu-zu, zu-zu, zu-zu,
Goes with me to mow together: zu-zu, zu-zu, zu-zu,
Swing to the right, and then we'll swing to the left,
And so we will cope with the stubble, zu-zu, zu-zu together.
"The game" gurgling "
The child is sitting, in front of him is a glass (or bottle) with water, in which there is a straw for a cocktail, teach the child how to blow into the glass through a straw so that in one exhalation you get a long gurgle, inhale through your nose, exhale into a tube: “ boo-boo-boo."
Soap bubbles game
This fun is known to everyone, teach your child to blow soap bubbles: inhale with your nose, and exhale through lips folded into a tube, long and soft, then the bubble will turn out big and beautiful.
In addition, for the development of a long, smooth speech exhalation, it is recommended that children speak on one exhalation, gradually increasing the number of words (sequential counting with fingers curled, listing something). The exercise is carried out in the form of a game “Who will say more without a break? ".
Pronunciation of sounds and building a circle).
Children, holding hands and standing in a circle, represent their circle balloon and “blow off” it: pronouncing the sound “s” and, slowly sliding, move the legs 2-3 cm inside the circle. Then they “inflate the balloon” - with the help of the sound “f”, slowly moving with their backs from the center outward. Do not pull your hands so that "the ball does not burst." Thus, the balloon deflates and inflates almost imperceptibly.
« Bubble».
Game for kids.
Children, holding hands, stand in a tight circle and slowly move back.
under the words:
Inflate, bubble
Puff up, big one!
Stay bubble
And don't crash!
Russian folk amusement
To the word "Bust!" children, without disengaging their hands, converge in the middle of the circle,
pronouncing the sound "sh".
« Kitten and ball»
(for exhalation by mouth).
Children stand in a circle, as in the Bubble game, and expand the circle under the words:
The cat inflated the balloon
And the kitten bothered her.
Phff…
Hush, hush, hush
Just a little, just a little:
KVA!
Game "KUKARESHA"
The teacher reads a poem. Children shout: “Ku-ka-re-ku!”, slapping their thighs with their palms and vigorously working with the diaphragm.
Kukaresh went to the river,
Crowed:
"KU-KA-RE-KU!"
Went to the river, to the river
and shouted:
"KU-KA-RE-KU!"
Saying tongue twisters in one breath. For example, children say: “As on a hill, thirty-three Yegorkas lived on a hillock” and begin to count in one breath: “One Yegorka, two Yegorkas, three Yegorkas, four Yegorkas ...” The more Egoroks a child can name, the better, because the larger his lung capacity.
Tongue Twisters
Five mushrooms on stumps
They lined up in a row.
One mushroom, two mushrooms ... five mushrooms.
Here is our squad.
Strong little mushrooms.
Grass in the yard
Firewood on the grass
One firewood, two firewood...
Maxim was warming,
Running around the aspens:
One aspen, two aspens...
The hedgehog lies by the tree
Count hedgehog needles:
One needle, two needles...
Wipe your feet on the threshold
Wipe your feet on the threshold:
Wipe one, wipe two...
13. Pronunciation of the text in an active whisper(according to G.P. Stulova) contributes to the activation of the respiratory muscles and accustoms to the feeling of sound support on breathing.
Pronunciation of sentences of various lengths, helps
increase breathing volume. Children repeat the sentence after the teacher in one breath, trying to convey the intonation of speech. You can't take a breath in the middle of a sentence. For example, the exercise "Let's go to visit" (model M. Kartushina):
We're going to visit.
We're going to visit grandma.
We are going to visit grandma.
We all go to visit grandma together.
We are all going to visit Grandma Zagadushka together.
We are all going to visit Granny Zagadushka in a cart.
We are all going to visit Grandma Zagadushka on a horse, on a cart.
Breathing exercises to music
Breathing to the music"(for the development of dynamic hearing and uniform inhalation and exhalation). The exercise is performed to the sound of any waltz. On the effort of sounding, the children take a breath, on the fading, exhale. The palms are on the stomach. Children should feel how, on inspiration, the stomach “goes forward”, and on exhalation it returns to the I.P.
Musical psychoregulation of breathing, lies in the deep abdominal
(diaphragmatic) breathing performed to music. With this type of breathing, the diaphragm works like a piston and massages internal organs abdominal cavity.
"Sleeping Flower" . We mentally imagine ourselves as a flower closing its petals into a bud at night; Inhale for one beat, exhale for three. Slow exhalation and holding the breath on exhalation decrease arterial pressure and has a relaxing and calming effect.
"Samurai in Training" . Take a full deep breath. Exhalation is carried out in 3 stages: 1) the first portion of exhalation with a blow to the chest; 2) the second portion of exhalation with a blow to the chest; 3) the third portion of exhalation with a blow to the stomach with hands. On exhalation, it is desirable to open your mouth and stick out your tongue, in the 3rd phase of exhalation, lean forward slightly. Attention: the number of repetitions is strictly according to well-being; exercise can not be performed at elevated pressure. Exercise relieves muscle clamps at the level of the chest and abdomen.
Respiratory muscle strengthening exercise using grants for
threads. A thread with a loop at the end is attached to butterflies, birds, snowflakes, stars made of light paper. The child puts a loop on his finger and, to the sound of music, blows on paper figures, watching how snowflakes, for example, dance in the air. For soundtrack similar exercises it is recommended to use phonograms of classical or folk music, recorded against the background of sounds of nature - birdsong, wind howling, foliage noise, etc.
Candle exercise. The teacher holds a lit candle so that the singing
could, without changing the position of the head, blow it out, i.e. the light of the candle should be at a small distance from the lips of the singer and at the same level with them.
Breathing exercises are one of the most effective ways bring our physiological and physical state in order. Breathing unites the mind and body. Exercise can help us relax, overcome insomnia, learn to control feelings of anxiety... They are good for improving attention, and also allow us to drive away negative thoughts. In this article, we will look at various methods of breathing exercises, find out why and how they work, and consider their advantages and disadvantages.
Kinds
The use of different methods of breath control and breathing techniques to soothe the body and soul is nothing new. This has been practiced in Buddhist culture and in the East for centuries. You need to know that these exercises are also based on breath control techniques. At the same time, practice deep breathing activates the parasympathetic nervous system, which is responsible for the involuntary work of the body, if we are at rest. The practice of shallow or shallow breathing also stimulates the sympathetic system, which is responsible for activating various organs.
The sympathetic system is activated when we are under stress and also causes what is generally known as "flight or fight". Our task today is to learn how to “remove” such states using different breathing techniques. It must be understood that of all human reactions, breathing (and blinking) is one of those that we can consciously control. This is a certain path to the autonomous system of the human body, through which we transmit messages to our brain. We will consider several types of breathing techniques that can be used on a daily basis, as well as in specific, specific situations.
Clavicular or clavicular breathing
This is also called the upper chest. Since this variety belongs to the chest type, being superficial, the chest does not allow the lungs to expand in the way that happens with deep breathing.
Let's take a look at the breathing exercises. Place your hand on your chest and the other on your stomach, then breathe normally. See which of your hands rises higher. If located above, then you have clavicular breathing, if the one below is abdominal (diaphragmatic, abdominal). Some people raise their hands. If so, your breathing is correct and deep enough.
At the same time, clavicular breathing is completely ineffective, since the most powerful blood circulation that our body provides with oxygen occurs just below the lungs. This means that if a person uses only clavicular breathing, little oxygen enters these areas. Since it is superficial and fast breathing, the blood is enriched with a small amount of oxygen, and this, in turn, leads to a lack of nutrients in the tissues.
Advantages of clavicular or clavicular breathing: these breathing exercises allow us to get oxygen very quickly, which means they can be useful when we are in a hurry somewhere.
Disadvantages of clavicular or clavicular breathing: this type of breathing is not particularly effective, and if used for a long time, it can lead to incorrect functioning of the body as a whole, the brain, and also to stress.
Abdominal or diaphragmatic breathing
This type of breathing is also known as deep or abdominal breathing. In this case, air is activated when air enters the upper and lower regions of the lungs. You will see that your stomach is rising. The name comes from here. Such breathing exercises seem unnatural and strange to many. Probably due to the fact that it is completely fashionable now. slim stomach, and many people, especially girls, hold back the abdominal muscles, thus preventing deep breathing. Since childhood, we are accustomed to hearing from grandmothers and mothers the phrase "Pull in the stomach." In addition, the cause of contraction of the abdominal muscles (a nervous tic that occurs in the abdomen) can be stress and constant tension. Therefore, at present, all large quantity people practice clavicular breathing, which further increases tension and anxiety.
Advantages of abdominal breathing: this respiratory gymnastics for the abdomen fully provides the human body with oxygen, while allowing it to fully work. The heart rate and blood pressure decrease.
Cons: this type of breathing has no cons, except for one thing - this technique needs to be learned, since not everyone knows it automatically.
Costal or thoracic breathing
Also known as costal or chest breathing. It involves the intercostal muscles, with the help of which the chest expands. This type of breathing is usually not used on its own, as it is part of a mixed or full method.
Full breath
He also has a large number of names - mixed, abdominal, costal-diaphragmatic, costo-abdominal, lower costal. With this breathing (inhalation with a full chest), air enters the body through the nostrils, goes through the nasopharynx, bronchi and trachea and completely fills the lungs, which increase significantly in volume. It should be borne in mind that with deep breathing, the chest and stomach rise slightly, and the diaphragm zone is activated.
Benefits of Full Breathing: This breathing exercise helps the body to relax and calm down. The body receives a significant amount of oxygen, blood pressure and heartbeat decrease, cortisol (“stress hormone”) in the blood is reduced.
Disadvantages of Full Breathing: While the deep or abdominal breathing technique can be brought almost to automaticity, it cannot be done with the full method. This technique is difficult to apply, especially if you have never used it before. This technique is the basis of various breathing exercises. Let's consider some of them.
Gymnastics for anxiety and relaxation
Before you do it, find a comfortable place. Sit quietly, straighten your back, put your hands comfortably. In this case, the room should have dim lighting and a pleasant temperature. Concentrate and also focus on your breath and thoughts. Are you very agitated or irritated?
Full Breathing Technique
One of the most efficient technician to eliminate anxiety - full breathing. But it should be taken into account that for correct execution For this breathing exercise, you need to know exactly what types of breathing exist. How to do the exercises correctly?
Place one hand on your chest, the other on your stomach. Breathe in such a way that only the hand lying on the chest rises. Now hold the air and exhale through your mouth. Repeat several times.
Then, on the contrary, breathe in such a way that only the hand located on the stomach rises. In this case, the chest should not move. Repeat the exercise.
Now try to breathe in turn in such a way that initially the hand located on the stomach rises, and then - lying on the chest.
Once you have mastered this technique, start breathing deeply using 2 types of breathing at the same time. Make small pauses between exhalation and inhalation. However, they should last the same amount of time.
Asymmetric breathing technique
Next useful technique to relax and eliminate anxiety - this is a quick breath and a long exhalation. Try to breathe in such a way that the exhalation is 5 times longer than the inhalation. It's incredible effective exercise because the heart rate accelerates on inhalation and slows down on exhalation. Therefore, by holding the exhalation, we enhance these effects.
Breathing with resistance
Breathing exercises with resistance is to create resistance on exhalation. It's easy to do different ways: for example, exhaling through the teeth, closed lips, a tube or by singing air. On the exhale, we can make the sound "Om" or just vibrate the cords a little. This sound resonates with the head and chest, thus creating pleasant sensations and allowing us to let go of fatigue.
dynamic breathing
There are breathing relaxation techniques that require a little imagination. So, on the inhale, imagine a pleasant wave that covers you completely up to your feet. Feel every part of your body and at the same time, if you feel tension somewhere, try to remove it. As you exhale, imagine the wave receding.
How can you know that you are completely relaxed? It can be argued that this has happened if you feel warmth or a slight tingle at your fingertips.
Symmetrical breathing
To improve sleep, place one hand on your chest and the other on your stomach. Inhale through your nose four times, using a four-beat breath, and make sure that it is the stomach that rises when you inhale. Then - a four-stroke exhalation. If possible, on the exhale and inhale, try using 5-6 cycles. Then you can do a few simple exhalations and inhalations and return to 4 measures. You can repeat such cycles 5-6 times.
This technique will help you relax in any situation, but it is especially useful before going to bed. By counting your own exhalations and inhalations, you drive away unwanted and restless thoughts that may prevent you from falling asleep. If you do not like to count, you can replace the numbers with words (inhale / exhale, inhale / exhale). In addition, you can reduce the number of bars if 4 is too many for you.
fractional breath
This technique resembles the previous one, however, it is necessary to hold your breath. To do this, use a 4-stroke breath, then hold the air for 4 strokes, after which - a 4-stroke exhalation. Then breathe normally 2-3 times and repeat again.
To improve attention
Such gymnastics helps to increase concentration and attention. Consequently, we will be better able to work or study, as well as be able to better control negative thoughts.
Technique to improve attention
This technique is very effective for increasing attention. To do this, grasp the nose with the index finger and thumb of one hand so that the fingers are on the nostrils. As you inhale, gently close your nostril. Open the closed nostril as you exhale and close the other one at the same time. To make it easier for you to visualize this, you can imagine that your hand is tightly wrapped around your nose in the shape of the letter C and at the same time you move your index finger and thumb alternately left and right, opening and closing your nostrils in turn.
There are different variations of this technique. You can alternate the nostrils through which you exhale and inhale, starting from left to right and in the opposite direction. To begin with, you need to inhale only through the left nostril, and exhale through the right, and then - only inhale through the right and exhale only through the left. This method breathing allows you to concentrate, increase attention and fill with energy. Therefore, it is not recommended to practice it before going to bed.
Children's breathing exercises
Teaching children to control their breathing and apply relaxation and relaxation exercises is one of the best investments in the full development of your baby. Encourage and support the child, let him regularly and consciously practice breathing exercises, this should become a habit for him. Teach him some breathing techniques and how they work. It will be great if you have it right in kindergarten breathing exercises.
Breathing Flowers: Imagine that you are inhaling the scent of a fragrant flower, inhaling it through your nose, and exhaling it through your mouth, relieving tension. Stop for a walk and smell the flowers you like best.
Breathing bees: you need to lie down or sit comfortably and cover your eyes. Close your ears and breathe through your nose. With the sound "mmm" make your vocal cords vibrate. This sound inside the human body is very soothing, while children really like this exercise.
Rabbit Breath: Need to do 3 quick and short breaths and then exhale slowly. Have your child repeat this after you. Tell him that you are little rabbits who must use their scent to find their own food. This technique is very useful for children.
Buteyko Method
Buteyko breathing exercises are a kind of health system, the basis of which is the restriction of deep breathing. At the same time, the author called it "self-suffocation." Buteyko believed that many diseases develop due to excessive ventilation of the lungs, as well as a decrease in the concentration of carbon dioxide in the blood. These factors lead to metabolic and tissue respiration disorders.
The goal of breathing exercises in this case is complete recovery, which is achieved by increasing the concentration of CO 2 in the blood, as well as reducing the body's need for oxygen.
The traditional Buteyko breathing technique is performed through the nose in the following sequence:
- 2 seconds - shallow breath.
- 4 seconds - exhale.
- About 4 seconds pause with a full breath hold with a further increase. The gaze is directed straight up.
Gymnastics according to the Korpan method
Breathing gymnastics of Korpan Marina provides its followers with two directions: bodyflex and oxysize. Both techniques already in the very first weeks of training give amazing results.
The essence of bodyflex is that you need to combine deep breathing exercises for weight loss along with exercises aimed at developing body flexibility. In this case, it is advisable to do gymnastics in the early morning.
Most of all, the bodyflex weight loss technique is effective for women who are overweight and who, for some reason, are not ready for health-improving loads and sports. The main thing here is to “recharge” with the desire to become healthy and beautiful and lose weight. excess weight.
Good Habit
In order to master such gymnastics and understand that it actually helps you, you need to do it regularly. How can you improve your exercise routine?
Find a quiet and comfortable place where you can lie or sit comfortably. Do not be sad if you do not immediately succeed in doing the exercise correctly. Learn gradually, no one is perfect right away.
First, try exercising daily for 5-10 minutes. There will be a desire, increase this time. Don't set ambitious goals right away. At the same time, always do it at the same time. In this way, you can quickly turn breathing exercises into a habit.
Some people do not like such activities, as it is uncomfortable for them to control their breathing. If you think this is not for you, you can try progressive relaxation and yoga.
Breathing exercises: reviews
It should be noted right away that the reviews about these classes are very ambiguous. Some argue that because of the classes, their well-being has changed, and with it their mood and quality of life. Others say that it is impossible to practice every day, and without regularity there is no efficiency. Still others are sure that all this is nothing more than a fashion trend that has nothing to do with health.
