In the 21st century, scientists no longer doubt that many vascular and respiratory diseases can be cured without medication with the help of breathing exercises. Over the past 30-50 years, many different techniques have been developed based on the experience of their creators. Each of these techniques has the right to life and bears fruit.
Instructions
Step 1
Before you master breathing exercises, you need to choose from hundreds of techniques, several of the most popular and effective ones. Any technique is based on fixed breaths and passive breaths. As, for example, Strelnikova's breathing exercises. In most techniques, breathing is deep, using the diaphragm. Although Buteyko breathing exercises, on the contrary, are based on shallow breathing.
Step 2
Respiratory gymnastics Strelnikova is indicated not only for asthmatics, but also for patients with skin diseases, neuroses, depression, migraines, epilepsy, dystonia, stuttering. To master the technique, you need to tune in to sharp and short breaths (at least three in 2 seconds) and relaxed natural exhalations. Inhaling, you need to push the diaphragm with the abdominal muscles up, feeling how the chest is compressed. To enhance the effect of the exercises, during their implementation, it is necessary to take postures that prevent easy breathing. For example, inhaling sharply, you can squeeze your palms in front of your chest, bend forward, curl at the waist, etc. Thanks to such "hindrances", the lungs develop and the diaphragm is trained. Thinking about exhalation is strongly discouraged - the body must orient itself. You can exhale with your nose or mouth, the main thing is that the body is relaxed and does not tolerate any stress. To maintain the rhythm, it is necessary to count the breaths, but forget about the exhalations. It is necessary to combine inhalation with physical exercise, gradually introducing the body into the rhythm of the marching step.
Step 3
Respiratory gymnastics Buteyko is used mainly by asthmatics, as during attacks of asthma the patients inhale and cannot exhale. This technique is just based on shallow breaths and long breaths. The essence of the technique is to prevent the body from being oversaturated with oxygen. To master the breathing exercises of Konstantin Buteyko, it is necessary to forget about the diaphragm. To begin with, you should try to inhale briefly so that neither the stomach nor the chest is in motion. It is necessary to imagine that the inhaled air smells unpleasant and does not want to smell it. Then comes the exhalation, which should be slightly longer than the inhalation. Then - holding the breath, equal to the total duration of inhalation and exhalation. As a result of this breathing exercise, oxygen does not fall below the level of the collarbones, and carbon dioxide remains in the lungs. It is necessary to do the exercises for 10 minutes, if desired, slightly increasing the volume of inhaled air, but not breathing with the diaphragm. You need to finish the complex gradually, gradually increasing the breaths and shortening the pauses on holding the breath.
