Breathing exercises. Exercise for the lungs: charging methods

Everyone knows. Therefore, we offer you a set of breathing exercises.

A set of breathing exercises

1. Stand up straight relaxed and lower your arms along the torso.

2. Exhale. Start a slow breath. As the lungs fill, the shoulders rise, then exhale without delay, lowering the shoulders.

3. With inhalation, as the lungs are filled, slowly take the shoulders back, bringing the shoulder blades together, bringing the hands together behind the back. Then exhale slowly, pushing your arms and shoulders forward, while squeezing your chest. Do not strain your arms and shoulders.

4. Inhale to bend to the right, stretching the left side. With an exhalation, return to the starting position. Do the same to the left. Do not bend your neck, do not bend your arms, keep your back straight.

5. Exhale. Slowly tilt your head back, bending your spine in thoracic region, inhale. With an exhalation, tilt your head forward, bending the spine in the thoracic region, look at your knees. The arms hang freely along the body.

6. Inhale. Slowly, smoothly twist the spine, moving one hand behind the back, the other forward, exhaling. When returning to the starting position, inhale. The hips are motionless. Repeat the same on the other side (the exercise is very effective).

7. Perform circular motions shoulders, imitating the movements of a rower on a kayak. First with the left shoulder, then with the right and both at the same time. Breathing is arbitrary.

All breathing warm-up exercises can be performed for 6-10 minutes. At the end, relax and unwind.

Basic breathing exercises for the development of various muscle groups of the chest, ligaments

Experience and practice have developed systems for breathing exercises for the development of the muscles of the chest, their ligaments, air cells, etc. These exercises are very simple, but their effect is unusually strong. You should not master many exercises at once, choose 3-4 available for you and do it for 3 weeks, then learn a few more. The main of the breathing exercises, especially beloved, yogis consider “cleansing breathing”. They use this exercise when they feel the need to ventilate and clear their lungs. They end all other breathing exercises with this breath and recommend it for constant use.

cleansing breath

Cleansing breath airs and cleanses the lungs, excites all their cells and increases the general health of the whole organism, refreshing it. This exercise is extremely soothing and uplifting for tired respiratory organs. Exercise is very useful for speakers, singers, teachers, actors, all people of those professions in which you have to strain your lungs a lot.

Cleansing breath is performed as follows. Take a full breath. Hold your breath for a few seconds. Squeeze your lips as if for a whistle, without puffing out your cheeks, then exhale some air with considerable force. Stop for a second, holding the exhaled air, then exhale with force a little more, etc., until all the air is exhaled. It is very important that the air is exhaled with force.

The exercise will have an unusually refreshing effect on any tired, weary person. Try this exercise and after a short period of time you will notice positive results. It is necessary to practice until it is performed easily and naturally. As mentioned above, it is intended to be used to complete other exercises, and is also performed on its own.

Holding your breath

The purpose of this very important exercise is to strengthen and develop the respiratory muscles, and at the same time the lungs. Frequent practice of this exercise will inevitably lead to expansion of the chest. Yogis say that temporarily holding the breath after the lungs are filled with air brings great benefit not only to the respiratory organs, but also to the digestive organs, nervous system and circulatory processes. They are convinced that temporarily holding the breath clears the air that remains in the lungs from previous breaths and promotes the best absorption of oxygen by the blood. Yogis also say that such a holding breath collects the waste accumulated there from the lungs and, when the air is exhaled, carries it away with it thanks to great strength exhalation. Cleansing the lungs is perhaps the most important thing in holding the breath, and yogis recommend this exercise for the treatment of various disorders of the stomach, liver, and for the treatment of blood diseases. They also find that doing the exercise helps to eliminate halitosis, which very often depends simply on poorly ventilated lungs.

Performing an exercise. Get straight. Take a full breath. Hold your breath in your chest for as long as possible. for a long time. Forcefully exhale air through the open mouth. Take a cleansing breath.

A person who begins to practice this exercise, at the beginning of classes, can hold his breath only for a very a short time, then continued practice will greatly increase his ability to hold his breath. If you, after gaining experience, want to check how much your ability to hold your breath has increased, then do this exercise for hours, noting your progress daily.

Excitation of lung cells

This exercise is intended to excite the activity of the air cells in the lungs. The beginner should not abuse this exercise, in general it must be done with great care. After the first experience, some may even feel slightly dizzy. In this case, you should stop running, walk around.

The exercise is performed as follows. Stand straight, arms along the body. Inhale air slowly and gradually. Exhaling, slowly strike the chest with your fingertips in different places. When the lungs are filled with air, hold your breath and hit the chest with the palms of your hands. Finish with a cleansing breath.

This exercise greatly raises the tone of the whole organism and plays a large role in all breathing exercises of yogis. It is necessary for health, as many of the air cells in our lungs become inactive due to our habit of shallow breathing. As a result, many cells almost atrophy.

It will certainly not be easy for a person who has been breathing incorrectly for many years to stimulate all the air cells that have not worked for a long time, but over time this exercise will certainly lead to the desired results, and therefore it is worth using it.

Joyful upper breath

Improves mood. For control, place your hands on your collarbones. When you inhale, the air fills the upper parts of the lungs, rib cage at the same time it rises, during exhalation the chest falls to its original position. In this case, the abdomen is motionless and the chest does not expand.

Soothing Down Breath

On inspiration, the air fills only the lower sections of the lungs, the stomach protrudes. As air is exhaled from the lower sections of the lungs, the abdomen is drawn in. The chest remains motionless. If after that you immediately perform medium breathing, the tone of the body will increase. When you inhale, the air fills the sections of the lungs, the chest expands, when you exhale, the ribs return to their original position. The abdomen is immobile.

Rib stretch

The cartilages of the ribs have the ability to expand significantly. Since the ribs play a very important role in proper breathing, it is useful to do with them special exercises to make them more flexible. Our ability to sit and stand in an unnatural position makes the ribs the highest degree immobile and inelastic. The given exercise correct execution may well eliminate these shortcomings.

The exercise is performed as follows. Get straight. Press your hands to the sides of the chest as high as possible under the armpits so that the thumbs are facing the back, the palms are on the sides and the remaining fingers are facing the front of the chest, that is, as if squeezing your chest with your hands from the sides, without pressing hard. Take a full breath. Hold the air for a short time. Then slowly begin to squeeze the ribs with your hands and at the same time slowly exhale the air. Take a cleansing breath. Exercise should not be overused.

Chest expansion

The chest is greatly reduced from the habit of bending when doing work, as well as from lack of physical labor. The proposed exercise is very useful in order to restore normal conditions for the activity of the chest and give it the opportunity for the necessary expansion.

The exercise is performed as follows. Get straight. Take a full breath. Hold air. Stretch both arms forward and keep both fists clenched at shoulder level. Then, in one motion, take your hands back. Again bring your hands forward, then again with one movement take your hands back. Repeat quickly several times. During execution, keep clenched fists and strain the muscles of the hands. Exhale forcefully through your open mouth. Take a cleansing breath.

This exercise should also not be abused, it must be handled very carefully.

Breath on the go

You must walk with your head held high, with your chin slightly extended, keeping your shoulders back and paying attention to the fact that the steps are of equal length. Take a full breath, mentally counting up to 8 and taking 8 steps at this time so that the count corresponds to the steps and the breath is taken, as it were, in 8 steps, but without a break. Slowly exhale air through the nostrils, counting to 8 in the same way and taking 8 steps at this time. Hold your breath while continuing to walk and count to 8. Repeat this exercise until you feel tired. You should stop the exercises for a while, and after resting, continue. Repeat the exercise several times a day. Some yogis vary this exercise by holding their breath and counting to 4, then exhaling and counting to 8. Try this option; if it turns out to be easier and more enjoyable for you, do it.

morning exercise

The exercise is performed as follows. Stand straight with your head up, your chest up, your stomach in, your shoulders back, clenched fists and with arms at the sides of the body. Slowly rise to your toes, taking a full breath very slowly. Hold your breath for a few seconds, remaining in the same position. Slowly lower yourself back to the starting position while exhaling very slowly through your nostrils.

Take a cleansing breath. Varying it by raising it in turn to the right, then to left leg, repeat this exercise several times.

Exercise to activate blood circulation

The exercise is performed as follows. Stand up straight. Take a full breath, hold your breath. Lean forward slightly, pick up a stick or cane by the two ends, tightly squeezing and gradually putting all your strength into the hands that squeezed the stick. Lower the stick and straighten up, slowly exhaling the air. Repeat several times. Finish with a cleansing breath. This exercise can be done without the help of a stick, mentally imagining it to yourself, but putting all your strength into an imaginary grip of the stick with your hands.

Yogis value this exercise very highly, as it has the ability to draw arterial blood to the extremities and divert venous blood to the heart and lungs, enabling the body to receive large quantity oxygen and get rid of waste blood particles. With poor circulation in the lungs, there may not be enough blood to absorb the increased amount of oxygen from the exhaled air, and then the whole system will not receive the proper benefit from improved breathing. In such cases, it is especially useful to practice this exercise, alternating it with the correct complete breathing exercise.

Cleansing ha-breath

Stand up straight with your legs apart and breathe like a full yogi breath. While inhaling, raise your hands up, hold your breath for a few seconds. It is necessary to relax the larynx, open the mouth and exhale vigorously, leaning forward, allowing the hands to fall. In this case, the sound “ha” is naturally produced. Then slowly begin to inhale, straightening up again raising your hands up. Exhale slowly through n ° s, lowering your hands down. Repeat the exercise 3 times. Exhale the air with relief, as if freeing yourself from worries. Exercise stimulates blood circulation and clears the airways, increases the rejection of mucus that has accumulated in the airways. After doing the exercise, the person feels much more cheerful.

Blowing out the candle

Take a full breath and hold your breath without tension. Fold your lips into a tube and exhale all the air in 3 sharp exhalations. With the first exhalation, the air leaves the abdomen, with the second - from the chest, with the third - from the top of the lungs. Keep the body and head straight, perform the exercise vigorously, with enthusiasm. Perform no more than 3 times.

Abdominal breathing exercises

Stand straight with your legs apart about 30-40 cm, the soles of your feet are parallel; lean your body forward slightly. Keep your arms bent at the elbows, pressing them with your palms to your thighs, thumbs pointing to your groin. After a full breath, make a slow full exhalation, pulling the stomach inward strongly, raise the diaphragm as much as possible so that the stomach seems to “disappear”. It should be noted that this exercise can only be performed on an empty stomach. Holding the air at first for 5 seconds, gradually increase the duration of breath holding. In order for the diaphragm to rise up, the lungs must be free of air until the very end of the exercise. Exercise is an excellent remedy against the prolapse of the stomach, intestines, kidneys, uterus. Stimulates function solar plexus and restore the balance of the vegetative nervous system. It has a beneficial effect on the functioning of the heart, lungs and diaphragm. Restores the mobility of the diaphragm and maintains the elasticity of the lungs. Generally abdominal exercises very effective, especially since they are not difficult to implement. Exercise is contraindicated in all acute forms of diseases of the abdominal organs and heart disease. If you feel pain during the exercise, you should stop exercising and be examined by a doctor.

moon breath

It is performed with the left nostril and the left lung. It is recommended to pinch the right nostril and press the right lung with something. Performing the exercise brings passivity, peace, a sense of constancy. The action is creative, enhances digestion, healing and soothing. Helps with anxiety, sadness and fever.

earth breath

It is necessary to strengthen the nerves, with mental and physical overwork, bad mood. Used for magnetic force, which can be turned into any kind of energy if desired. Earthly or rhythmic breathing is Breathing through two nostrils and two lungs. It is recommended to do it constantly. Stand up straight. Stretch relaxed arms in front of you. Slowly move your arms back, increasing muscle tension. Without relaxing the muscles, slowly move the fists outward, then quickly bring them to the initial drinking. Do all this while holding your breath. Repeat 3-5 times, exhaling strongly through the nose.

Stimulating breath

Take a full breath, hold your breath and exhale through your mouth. The air should come out as slowly and as completely as possible, with a whistling sound, as when pronouncing the sound "s". The resistance to the sound coming out creates the tongue. Repeat at least 3 times.

Any sport involves serious loads, and not always the resources of our body are enough to withstand them. A striking example of this is, or in the people - "breather". If it is underdeveloped, then no physical strength will not lead to the desired result. Therefore, one of the main tasks for any athlete is the development of breathing.

As you already understood, good breathing is mainly of interest to those for whom sports and a healthy lifestyle are more than words or hobbies. Let's find out how to develop the breath in order to reach new heights in sports and make the body more resilient, which is much more important than any medals.

How to strengthen the respiratory system

The development of the respiratory organs is facilitated by systematic aerobic exercise. Among the key sports that develop breathing, one can single out: running, swimming, mountaineering, cycling, rowing, speed skating and race walking. Exercise helps increase lung capacity and strengthen the heart. With regular loads, the condition of the vessels improves: they become more elastic.

With aerobic exercise, the body is strengthened as a whole. Its ability to endure strong loads for a long period of time is called endurance. Do not think that only professional athletes or law enforcement officers need endurance. The person leading can not do without it.

Who needs it and why

Hiking in the forest, cycling, working in the garden - all this and much more requires resources from the body. And even a long shopping trip can turn into a nightmare if you don't have enough stamina.

Trained and hardy people look much better than those who are lazy or constantly need special motivation. They are always fit, portly, and, of course, they do not have extra pounds. Such people move accurately, quickly, confidently. However, external changes are only the first side of the coin. There are also internal changes. With constant and competent training, the composition of the blood changes (the number of red cells increases), which contributes to enrichment internal organs oxygen. The respiratory muscles in trained people are stronger, as is the heart muscle.

Motivation

By and large, many from childhood know how to develop breathing and endurance. The easiest exercise for this is running. However, not everyone takes care of their health. Scientists have repeatedly proven that ancient people were incredibly strong, fast and hardy. They had to run a lot over rough terrain. Why did ancient people run so much? The answer is simple: to get food or not to become food. This example proves how big a role motivation plays.

Anyone who fails to convince himself that he needs to work hard for the sake of health will receive nothing but suffering from a sports lifestyle. Indeed, for high-quality training, you need to abandon the usual way of life, cozy and comfortable. So you need to look at training as a way to add youth, positive, beauty and a few valuable years to your life. It is not enough to know how to develop a breather, it is important to understand why this is done and be able to force yourself.

What is endurance

The concept of endurance covers a fairly wide range of physical characteristics of the body. Respiratory endurance is mainly divided into two types: anaerobic and aerobic.

Anaerobic endurance expresses the body's ability to perform any physical work without the required amount of oxygen. That is, to perform some action, the body consumes only internal resources. This resilience develops when a large number exercises for a limited period of time.

Aerobic endurance - the ability of the body to perform work due to oxygen supply. Here, as a rule, a variety of exercises with long approaches is required.

There is also a special general endurance. The first is a distinctive feature of athletes who perform the same action for a long time, achieving perfection in it. Well, I need a second one. ordinary people who are not chasing medals, but for the health and tone of all the muscles and organs of the body. Everyone chooses what kind of endurance he develops - it all depends on the goal.

This is a fairly common question, since many people are involved in running, and the lion's share of them are not at all professional athletes. These people usually have no problems with overweight, their body is always in good shape, and their mood is on top. During jogging, the respiratory organs begin to work much faster, and the blood is enriched with oxygen, supplying the internal organs and the brain.

If you are starting to get involved in the culture of running, then you should pay attention to three main principles: gradualness, consistency, acceptability. Let's analyze each of them.

• Graduality. From the first day, you should not take on many hours of training. You need to increase the distance carefully, controlling the pace and your condition. Those who, with the help of running, decided to restore the respiratory system after smoking, should be especially careful with the intensity of training. It must be remembered that the body must have a good rest and recover from the transferred loads.
• Systematic. To achieve even the smallest result, you need to exercise regularly. This is the only way to improve your stamina and physical state.
• Acceptability. The load should be enjoyable and nothing else. If every workout is torture, but you run twice as much, soon the desire to run will disappear. Let it be better on the contrary - a small run, performed correctly and with pleasure.

Home workouts

Many are interested in how to train a breather for running at home. Of course, in order to succeed in running, you need to run. But you can make the body more resilient, and the body fit at home. To do this, you do not need to buy expensive simulators. Any physical exercises(push-ups, pull-ups, jump-outs, etc.) have a positive effect on respiratory endurance. An excellent exercise is jumping from, which will not only help to tighten the whole body, but also give a good load to the respiratory system. Highly in a simple way develop a breather at home is inflating balloons. This simple procedure perfectly trains the lungs and heart.

Swimming, like running, is a sport in which breathing plays a crucial role, especially if it is underwater. If a swimmer does not know how to breathe properly, he will not be able to conquer long distances. Let's analyze a pair of breath when swimming.

1. Standing in the water, you need to take a breath and immerse your face in the water, while holding your breath. Then you need to make two slow waves with your hands. Starting the second stroke, you need to start exhaling air into the water; by the end of the stroke, you should complete the exhalation and raise your head above the water. Then a breath is taken, and the exercise is repeated.
2. The exercise is also performed at a shallow depth. Taking a deep breath, you need to dive into the water. Slowly, all the air must be exhaled in such a way that the lungs become completely empty. After lingering for a couple of seconds without air, you can emerge and inhale again. Then everything repeats. It is advisable to do this exercise vigorously and rhythmically, spending a minimum amount of time above the water.

These exercises are very simple, but they answer the question of how to develop a breather for swimming under water and just swimming.

Conclusion

So, we figured out how to develop a breather, and what it is. By and large, almost all sports develop the respiratory system to some extent. And the more intense the sport, the more useful it is for the lungs and heart. Therefore, many, being engaged in one specialized discipline, include exercises from other directions in their training in order to develop this or that ability to a greater extent. For example, for those who are interested in the question of how to train a boxing breather, you will have to master at least running, swimming and jumping rope.

There are several popular systems of breathing exercises in the world, but the legacy that the great Patanjali left us still remains at inaccessible heights, and in its uniqueness and multifaceted functionality, no other direction could surpass the developments of the ancient yogic school.

In this article, we will tell you what are the benefits of doing breathing exercises for the body and their beneficial effect on the emotional and mental state of a person. You will learn to manage your emotions through breathing practices.

A set of breathing exercises

A set of breathing exercises will be useful to everyone interested in a healthy way life. Breathing is involved in all life processes of the body. Without it, a person cannot live even a few minutes. Proper breathing It will help normalize the work of internal organs and glands, improve blood circulation and, together with it, provide oxygen to the cells of the body, which previously lacked a vital element.

Gas exchange in the lungs depends on whether a person breathes correctly. If breathing is shallow and insufficient, then oxygen will not be delivered to those cells that need it. Proper breathing and its effect on blood flow is significant, since it is thanks to the correct gas exchange and the balance of carbon dioxide and oxygen that the body will receive nutrients delivered through the blood.

Much more can be said about the importance of breathing and how vital it is to learn how to control it. Yes, breathing can be controlled, and the practice of yoga calls it the art of controlling and distributing prana in the body, or pranayama. Prana is that energy that we do not see with the eye, but it exists. This is not a synonym for the word "oxygen", but much more. Prana is the life-giving energy that is in everything around us: in food, living organisms, air, light, etc. This is what gives the Universe life.

Breathing exercises to calm down

Let's first understand what we mean by the term "breathing exercises for calming" and what we can understand by calming. As practice shows, this is a matter of paramount importance. If you understand calmness as physical calm, relaxation and complete comfort for the body, then in order to achieve such goals, you must perform one set of breathing exercises.

If by calming exercises you understand primarily the psychological aspect, freeing the mind from thought processes, or at least reducing the flow of thoughts and slowing down the internal dialogue, then this will be a different story, because although physical and mental calming can go hand in hand, and usually mental relaxation promotes physical calmness, but these states can also occur separately from each other, that is, you can be physically active and at the same time mentally calm and relaxed.

The reverse relationship is somewhat more complicated, since psychological stiffness or nervousness will affect the physical state, because the psychological and mental levels in terms of the hierarchy of human bodies are higher than the basic physical one. Based on this, we understand that the mental and psychological state plays a large role in controlling the physical body.

Let's remember such a moment when you, having come home from work, are comfortably seated in a chair and generally feel physically relaxed, while the brain still continues to function in the same mode as at work, i.e. it has not switched, not disconnected from old programs. He continues to scroll through the stories of the day, which also does not help him calm down, and this happens every day. The thought process does not leave us for a minute. We cannot talk about calmness in its purest form if the brain is constantly comparing something, reviewing details, analyzing. This machine is always in operation, and most importantly, it is very difficult to stop it.

Stopping the Thought Process with Breathing Exercises

Meditation techniques are used to stop the thought process, thus eventually reaching complete relaxation, not just physical. But in order to enter into meditation, to start meditating, it is best to start with breathing techniques. It is they who will help to concentrate, reduce the flow of mental images, with constant practice it will become possible to completely stop it and, as a result, truly calm down.

Thoughts are what makes us restless almost all the time. Unfortunately, we have no power over them, but it only seems so at first glance. A person can and should be the master of his thoughts in order to be able to concentrate on fruitful thought forms at will, selecting and weeding out the unnecessary ones. This is what the practice of dharana teaches - the concentration of thoughts on one thing.

You can also learn not to think at certain times when it is necessary to really calm down. If you understand calmness as a focus on positive emotions and memories, then this is still not real calmness. This is just a way to temporarily avoid negative thoughts, but they will return again, so this approach is, to put it mildly, unproductive and is just a form of avoidance. For those of you who do not want to return to where you started every time, you need to master meditation techniques, the best of which are associated with yoga breathing exercises -.

Yoga: breathing exercises

Breathing exercises yoga - pranayamas - in general, have a good preventive and therapeutic effect on the body, not to mention the fact that the calming effect for the psyche, achieved when they are performed, is stable and has a beneficial effect on mental processes. If you want to learn in practice what it is to turn off the flow of thoughts at least for a short time, then it is hardly possible to come up with something better than pranayama. From the entire list of pranayamas, we will select those that are the best to start with and that will simultaneously allow you to experience meditation.

• Anuloma Viloma;
• Chandra Bhedana pranayama;
• Samavritti pranayama;
• Full yogic breathing.

There are many pranayamas in yoga practice, but it is undesirable to use Bhastrika and Kapalabhati, because these 2 breathing techniques ventilate the lungs very much, and it is better to use them only in combination with other pranayamas, since they will not give a calming effect by themselves. While combining them with other types of pranayama can be effective, but for this you need to have enough practice experience to skillfully compose a set of breathing techniques that is safe for your body and at the same time leads to the desired result.

Performing pranayamas in which there is kumbhaka, i.e. holding your breath while inhaling or exhaling is possible, but this is worth waiting until you have mastered the basic breathing techniques. Only after that you can practice holding your breath, starting with a very short time: for 3-4 seconds.

Yogic breathing exercises are designed in such a way that by performing them, you fill the body with that very amazing energy - prana, which we have already talked about. It moves through the inner channels-nadis, there are hundreds and even thousands of them. The three most important of them are located along the spinal column, if we try to explain them in terms of anatomy, to make it clearer. However, these channels are energetic, i.e. they are invisible.

Through Ida - the lunar channel on the left, Pingala - the solar channel on the right, and the central, most important - Sushumna - passes and distributes pranic energy. Performing full yogic breathing and pranayama, you activate the flow of prana through these channels, filling your body with life.

Breathing exercises in yoga as a preparation for deep meditation

For those who are just starting to take their first steps in the practice of pranayama, it is best to first master the full yogic breathing. It consists of 3 stages: abdominal, thoracic and clavicular. The essence of such breathing lies in the name itself - it is complete. Your breathing calms down and becomes deeper and more measured. Thoughts are concentrated on the breathing process, this alone prevents you from rushing or taking shallow breaths and insufficient exhalations. Gradually, through the breathing process itself, you relax, even if you were physically tense, because when the abdominal region is connected to the breathing process, the body itself smoothly relaxes.

This is followed by the removal of emotional stress, and with the help of concentration on the processes of inhalation and exhalation, the mind also switches, its work becomes less intense, the thought process slows down, thus having a calming effect on emotions and the psyche, not only on the body. With the inclusion of full yogic breathing in your daily practice, even with the help of it, you can understand for the first time what the state of thoughtlessness is when the thought process is stopped at least for a while. This is the beginning of real meditation, then it can be deepened, and doing pranayamas and full yogic breathing can be the key for you that will open the door to meditation.

Breathing exercises to calm the nervous system

All exercises from the practice of yoga in one way or another help to calm the nervous system. Some more, others less. In order to put the nerves in order, you can start practicing pranayamas such as:

• Apanasati or otherwise known as Anapanasati pranayama;
• Nadi shodhana or Anuloma Viloma - they are similar, the differences are only in the moment associated with kumbhaka;
• Samavritti pranayama, or "square breathing";
• Shitali pranayama, or "cooling breath". Its essence is not in cooling you, namely in calming;
• Chandra bhedana pranayama also refers to "cooling" in the same sense as described above;
• Full yogic breathing completes this list of breathing exercises for calming the nervous system.

Yogic breathing practices, along with the practice of asanas, have a very organic effect on the psyche, strengthening the nervous system and increasing stress resistance. If you decide to practice breathing exercises regularly, you will notice how your way of thinking changes in a short time. You will begin to pay less attention to trifles, small, annoying moments that just recently annoyed and drove you crazy.

A new outlook on life will be the factor that will help you be more balanced. Thoughts penetrate and guide all spheres of life, therefore, by changing the breath, you can change the very direction of thoughts, and this will help you react less to external stimuli, but more aware of the sequence of events and their significance in your life. In this way, life will not only become more balanced, but you will be able to take control of it and become a co-creator of your life path.

Breathing exercises are very effective, which help with numerous diseases, relieving various symptoms and alleviating the condition, and are also effective in losing weight. It is important to perform them regularly and in accordance with a number of existing rules.

Therapeutic breathing exercises

Regardless of what breathing exercises are used for, you need to know and take into account a number of rules:

1. You should start your workouts with simple loads, gradually increasing the number of repetitions and the complexity of the exercises.
2. When performing breathing exercises to improve health, it is important to maintain maximum concentration, not be distracted by anything, so it is better to do it alone and in a calm environment.
3. Practice outdoors or keep the room well ventilated.
4. During the lesson, watch your posture, otherwise breathing will be difficult.

Breathing exercises to calm the nervous system

During the day, many people experience stressful situations that negatively affect their well-being. To relax, it is recommended to use breathing exercises to calm down. Repeat them until you feel relief.

1. Standing straight, lower your arms down and take a deep breath. Hold your breath for half a minute, and then exhale strongly, folding your lips into a tube. At the same time, be sure to pull in your stomach. After that, take a calm breath in and out.
2. AT comfortable posture inhale deeply slowly and exhale sharply. Repeat several times. Breathing exercises like this help to wake up and cheer up.

Breathing exercises for insomnia

Simple exercises for good night help to get rid of mental fatigue, relieve overstrain of the nervous system and relax the muscles of the body. Do gymnastics to relaxing quiet music without words. Breathing exercises for sleep are recommended to be performed with your eyes closed.

1. Draw in the air slowly and deeply, sticking out your stomach. It is important that at the same time the chest gradually expands, filling the lungs with oxygen to the maximum. In the next step of the exercise, exhale slowly. Make sure that the stomach is deflated first, and then the chest. Do 5-7 repetitions.
2. The next breathing exercise is performed due to the diaphragm, that is, the chest should not move. When drawing in air, stick out your stomach, and when you release it, deflate it. Do everything at a slow pace.

Breathing exercises for VVD

During attacks, a person does not have enough air, and he may begin to suffocate. Feelings of anxiety, stress or excessive stress can lead to this. To calm down and alleviate the condition, experts recommend doing breathing exercises with.

1. As you inhale, expand your chest and push out your belly, and as you exhale, draw in your belly and deflate your chest. It is recommended to control breathing with your hands. To complicate the exercise, you can exercise a little resistance.
2. If the attack is severe, then breathe for a couple of minutes using a paper bag, pressing it to your cheeks and nose.

Breathing exercises for asthma

Doctors recommend that people with asthma regularly do exercises that can alleviate the condition. In addition, it helps prevent the development of complications and tension. Breathing exercises for bronchial asthma should be part of the daily schedule, otherwise there will be no positive dynamics.

1. Lying in bed, bend your knees and pull them up while exhaling for a long time through your mouth. Repeat the exercise as many times as you like. Due to this, the process of sputum discharge is accelerated, and the respiratory tract is cleared.
2. There are breathing exercises that can be performed in any position, these include the following: pinch the right nostril with your fingers, inhale, and then close the left and exhale. After that, do the opposite.

Breathing exercises for pneumonia

In the presence of this disease, the systematic implementation of special gymnastics helps to provide the lungs with full ventilation, improve blood flow, cope with intoxication, increase the depth of inspiration and remove sputum. Breathing exercises for pneumonia in adults speed up the healing process.

1. In a relaxed state, inhale through your nose and exhale through your mouth after three seconds. In this case, the lips must be kept tightly compressed, thereby creating an obstacle for the exit of air. It should take no more than six seconds to exhale.
2. Cleansing breathing exercises are based on a deep breath, after which you should hold your breath for a couple of seconds and release air through your mouth in short bursts. You do not need to puff out your cheeks during the exercise.

Breathing exercises for bronchitis

For a quick recovery, it is recommended to combine medication with special gymnastics. Breathing exercises for the lungs and bronchi strengthen the immune system, improve blood circulation, which contributes to the flow of oxygen to the bronchi, and facilitates the process of sputum discharge. In addition, overall well-being improves and the risk of complications decreases.

1. Stand up straight with your feet at shoulder height and arms down. Inhale briefly through your nose, clenching your fists. Exhaling through your mouth, straighten your palms. Do four reps, rest five seconds, and do six more of these sets.
2. For next exercise breathing exercises, lower your hands down and lean forward. Inhale noisily through the nose, slightly moving the body forward, rise back, releasing the air. Do 8 reps and then rest.

Breathing exercises for hypertension

For people with high blood pressure, breathing exercises are useful due to its positive effect on the work of the heart, which leads to the normalization of indicators and relief of the condition. A set of breathing exercises is recommended to be used as a preventive measure.

1. Spread your arms out to the sides with your palms forward so that your hands are at neck level. Inhale noisily through your nose, clenching your fists as if you are grasping something. Exhale slowly through your mouth, relaxing your arms.
2. For the next breathing exercise, bend your elbows, joining your fists at the waist level in front of you. Inhale deeply and intensely through your nose, while sharply lowering your fists forward and straightening your arms. While inhaling, return to the starting position.

Breathing exercises for arrhythmia

If there are problems in the work of the heart muscle, it is recommended to use a special one that accelerates blood circulation and saturates the blood with oxygen. Experts advise doing exercises for the respiratory system for people prone to developing heart diseases, as they normalize the functioning of the organ and reduce the risk of complications. Do gymnastics after waking up and before going to bed for no longer than 25 minutes. It is important to increase the number of repetitions every day.

1. Breathing exercises for the heart, start with a few short sharp breaths and exhalations. In this case, you should gradually step in place, observing the rhythm - step / inhale.
2. Standing straight and keeping your arms down, take a sharp noisy breath, clench your fists. As you exhale, open your palms. Do six repetitions, resting between them for 25 seconds.

Breathing exercises for pancreatitis

Active physical exercise are contraindicated for, but breathing exercises provide a useful internal massage. It is especially recommended for the chronic form of the disease. Breathing exercises help to improve the movement of blood and the outflow of juice that forms the pancreatic gland. Training is recommended to be carried out 2-3 times a day, being in any position. Repeat each exercise at least three times, up to ten repetitions.

1. Slowly draw the air in and out, and then hold your breath and draw in the stomach as much as possible. Count to three and relax.
2. Repeat a relaxed inhalation and exhalation, and then sharply hold your breath, strongly bulging your stomach, and count to three.

Breathing exercises for weight loss

People who want to lose their weight can use breathing exercises, which reduces appetite, improves digestion and the process of splitting fats, and also gives a boost of energy. Breathing exercises for weight loss of the abdomen and other parts of the body will not take much time, so 15 minutes is enough.

1. Pull in your stomach and inhale deeply, and then, in jerks, gradually release the air through your mouth, closing your lips tightly. During the exercise, tension and relaxation of the abdomen should occur. Do at least 20 repetitions.
2. Sit in a chair with your back straight and your feet flat on the floor. Breathe in your belly, tensing and relaxing your abs. Start with 10 reps and work your way up to 40 reps.