Light breath of beauty
"Everyone hears how he breathes,
As he breathes, so he writes...”
(Bulat Okudzhava)
In the arsenal of tools that we use, trying to be healthy, look younger and more beautiful, very often we miss such an important tool as breathing.
It seemed that breathing could be more natural; we don’t even think about it and only notice it when we don’t have enough air and it becomes difficult to breathe. But our body is not at all indifferent to how we breathe, shallowly or deeply, quickly or slowly - this determines how much oxygen enters the blood.
If our blood is fully enriched with oxygen, the body effectively gets rid of toxins, the immune system is strengthened, the wound healing process is faster, nerve fibers are strengthened, the skin becomes elastic and beautiful.
Of course, all this depends not only on correct breathing, there are other important factors, but also on breathing, but we pay much less attention to it than, say, choosing a diet or choosing cosmetics. But in vain! By breathing in a certain way, you can achieve a variety of goals, cope with various ailments and disabilities.
There are a huge variety of breathing exercises systems and techniques.
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from the general strengthening and universal Chinese Qi-Gong and Indian Pranoyama, to breathing exercises according to Buteyko, which helps with asthma. There is also a method of paradoxical breathing according to Strelnikova
. It was developed to restore and expand the vocal range of professional singers, but the range of problems for which this technique proved effective subsequently expanded greatly, including bronchial asthma, chronic pneumonia, chronic bronchitis, chronic runny nose and sinusitis, hypotension, heart failure, arrhythmia, stuttering, osteochondrosis. According to the testimony of people who have practiced this gymnastics, it also helps with vegetative-vascular dystonia, angina pectoris, varicose veins and some women's diseases.
The question arises, with the help of which breathing exercises can you most effectively lose excess weight, improve your skin, and look younger? Maybe there are special sets of breathing exercises designed specifically for this purpose? Yes, there are such methods!
Wisdom of the East
People in the East have long known about the miracles that can be achieved by performing certain breathing exercises. Thus, in the medical books of Ancient China it is written that if you strictly follow the rules of breathing, you can live up to 360 years. Well, maybe 360 years is an exaggeration, but even now in Chinese sanatoriums, breathing exercises are often the main method of treatment for many diseases and disorders in the body.
There are also special breathing exercises for weight loss in China - Jianfei gymnastics
. The name can be translated as “lose fat.” The complex is very simple and consists of only three exercises - “Wave”, “Frog” and “Lotus”. But it’s not surprising that by doing them daily, preferably 3 times a day, you can get rid of excess weight in a very short time and generally improve your health.
• The first exercise in the complex is “Wave”
- dulls the feeling of false hunger and fights excessive appetite. In the classic version, it is performed while lying down (although you can also sit, stand, or walk). So, lie down on the mat on your back, legs bent at the knees (90 degree angle between the thigh and shin), feet on the floor, one palm on the chest, the other on the stomach. When performing breathing movements, they will help us a little.
When inhaling, we straighten and fill the chest and draw in the stomach; when exhaling, on the contrary, we inflate the stomach and lower the chest. This creates a “wave”! The pace of breathing is normal for you, there is no need to speed up or slow down. But if you feel a little dizzy, breathe more slowly. To begin with, 40 complete cycles (inhale-exhale) are enough, then you can increase them to 60 and perform them only when you feel an attack of false hunger.
• Second exercise “Frog”
. Performed while sitting on a chair. The knees are shoulder-width apart, the angle between the thigh and lower leg is 90-70 degrees. We clench our left hand into a fist and cover it with our right palm (vice versa for men), we place our elbows on our knees, and rest our forehead on the fist. Now you can close your eyes and relax. Think positive and smile.
When you are completely tuned in, you can start the exercise, eyes closed. Focus, now is the most important thing! We take a free breath through the nose and draw the air into the abdominal area, without weakening our attention. Now exhale lightly, slowly through your mouth. The abdomen gradually becomes relaxed and soft.
Again we take a slow breath through the nose, the lower abdomen gradually fills with air and swells, hold our breath for 2 seconds, then again take one additional short breath and begin to exhale slowly.
The sequence is as follows: inhale-exhale-inhale-hold-short inhale-exhale. Why "frog"? It's simple - when you breathe, your stomach swells and stretches like a frog's, while your chest remains motionless. The exercise should be performed for about 15 minutes, 3 times a day (except for critical days).
Performing the “Frog” improves metabolism (hence weight loss), stimulates blood circulation, increases tone, in addition, it is an excellent massage of internal organs and improves skin condition.
• The third exercise of the complex is “Lotus”
. The Lotus pose is well known to everyone who has done at least a little yoga. So, let’s sit in the Lotus pose, you can just sit on your buttocks, legs in front of you crosswise, left leg on top of the right (vice versa for men). You can perform the exercise while sitting on a chair as in “The Frog”.
Place your hands on your legs in front of your stomach (or on your knees), palms facing up. Straighten your lower back slightly, lower your shoulders, chin down, eyes closed, the tip of your tongue touches the upper palate, relax your body and soul, think about good things.
The first stage of the exercise, 5 minutes, we control the breathing process
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We breathe deeply, easily, naturally, silently, the movements of the chest and abdomen are imperceptible. Second stage, 5 minutes – control the exhalation
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We inhale naturally, we don’t control it, but when we exhale we try to relax and exhale the air deeply, evenly, for a long time. Third stage, 10 minutes – do not control breathing
. neither inhale nor exhale. We breathe naturally, but at the same time we maintain the feeling that the breath is there, it is nearby, try not to be distracted by extraneous thoughts, if they arise, do not pay attention to them, just switch to the feeling of the breath. The exercise can be performed in combination with the “Frog”, or separately, at any time (morning, afternoon, evening). This simple meditation serves to calm and relax, improves metabolism, relieves fatigue, and improves appearance.
Western rationality
The most popular breathing technique for gaining slimness, vigor and health, which today is offered by the rational and pragmatic West, is the “Bodyflex” technique.
The essence of the Bodyflex technique is deep breathing plus exercises for flexibility and muscle strengthening. There are a total of 26 exercises in the complex, of which the first 12 are most often performed; each exercise is designed to strengthen a specific muscle group. For example, the “lion” exercise for the facial muscles is an “ugly grimace” for the neck muscles, and the “Seiko” exercise is designed to strengthen the muscles of the outer thighs, etc.
The basis of each exercise is belly breathing, or diaphragm breathing. This is a more physiological and correct breathing, which we breathed in childhood, but with age we forgot this method of breathing and switched to chest breathing. With deep diaphragm breathing, the blood is well saturated with oxygen, all the cells of the body self-clean, the body becomes strong, and immunity increases.
Breathing in Bodyflex is performed in 5 stages and begins with exhalation:
- exhale (pull in the stomach),
- take a deep breath (push your stomach out),
- strong exhalation,
- hold the breath
- lower your head (if the exercises are not done lying down), pull in your stomach and take the main pose. Holding your breath, remain in this position for 8-10 seconds.
To achieve success and maximum effect, there is a prerequisite: do this breathing exercise every day for 15 minutes in the morning on an empty stomach!
Well, all that’s left to do is choose a set of breathing exercises that suits you best, and spend some of your free time doing these exercises every day. A positive result will not keep you waiting - slimness, vigor, beautiful healthy skin and a great mood every day!
Exercises for chronic heart failure
Circulatory failure is not a specific disease, but a complex of symptoms that occurs with heart valve defects, myocardial damage, and arrhythmias.
In case of heart circulatory failure, the stroke and minute volumes of the heart decrease, the pulse quickens, arterial pressure decreases and venous pressure increases, blood flow slows down, swelling, cyanosis, and shortness of breath appear.
There are three stages of chronic heart failure.
At stage I, at rest and during normal work and household loads, there are no signs of circulatory disorders. With increased stress, shortness of breath occurs, the pulse quickens and a feeling of fatigue appears, sometimes swelling in the legs appears in the evening.
All starting positions, exercises with objects, apparatus, and on apparatus are used. Include exercises to develop strength, sedentary games, and walking.
Stage II is characterized by signs of insufficiency at rest.
At stage IIa, the liver enlarges, congestion in the lungs, and moderate swelling in the legs are detected. In case of circulatory failure Pa stage - therapeutic exercises increase the effect of medications. General strengthening exercises are used in alternation with static breathing exercises, at a slow pace, at the beginning of the course of treatment - in a lying position, later - sitting and standing, at an average pace, with a decrease in breathing exercises in the ward mode, walking is added.
Stage II b is characterized by a significant enlargement of the liver, pronounced edema, shortness of breath and rapid heartbeat occur with minor movements. Such patients in the hospital are on extended bed rest. mode. In case of circulatory failure stage II b, exercises are used for small and medium muscle groups, passive, active with help at a slow pace.
At stage III of chronic heart failure, congestion with accumulation of fluid (ascites) in the serous cavities and persistent changes in the heart, liver, kidneys and other organs are significantly pronounced. Therapeutic exercises are contraindicated.
The benefits of breathing exercises for the heart
The basis of good health is proper breathing; it is a very effective way to improve the general condition of the body. Today there are a huge number of different techniques that teach effective proper breathing. Breathing exercises are of particular relevance in cases of pacemaker implantation.
Since pacemakers regulate the heart rhythm, breathing exercises for the heart will improve its functioning. Therefore, mastering proper breathing is one of the main recommendations of cardiologists after implantation. Despite the fact that a number of modern models of pacemakers are able to prevent the occurrence of arrhythmia, breathing exercises can be more effective and enjoyable
Among the effective methods that prevent the risk of cardiovascular diseases, this one occupies one of the key places. Breathing exercises for the heart contribute to the overall health of the body, improve lung function, and strengthen the immune system. If there are negative ECG indicators, they can be improved. You can also use this method during pregnancy, so you can more effectively fight attacks of toxicosis, stabilize the nervous system and saturate the body’s cells with oxygen.
“Taoist Breath” technique.
Taoists believe that it is in the heart that a person’s emotional state is located. That is why his consciousness must always be kept pure. It is also very important to support the heart, since the organ in question functions non-stop. Exercises with healing sounds can significantly help in solving these problems.
The technique in question begins with the healing sound of the heart, which sounds like H-A-U-U-U-U-U-U. you should lean to the right. The first part of the exercise must be performed while inhaling, and the second when exiting in a sitting position.
1. You need to sit straight, your arms should be freely lowered, your palms should be turned outward. The performer's attention must be concentrated on the heart.
2. Along the sides you should raise your arms parallel to your inhalation. Next, interlace your fingers and follow them with your gaze.
3. Then, palms up, turn your joined hands out and pull your arms up, especially the bases of your palms. Now bend slightly at the lower back to the right side to better stretch the side where the heart is located.
4. Open your eyes wide, round your lips and barely audibly pronounce the healing sound H-A-U-U-U-U-U-U with a slow exhalation.
5. Imagine that the heart is in an enveloping sac. Now, along with the healing sound, excess heat and negative emotions that have accumulated during the day come out of all the pores of the enveloping tissue. Imagine that your heart is surrounded by a red glow.
6. Complete the exhalation, open your fingers and slowly lower them through the sides to the starting position.
7. Stay in this position for a while and imagine how your heart is filled with pure, bright energy.
Perform the exercise at least three times. If you are depressed, such breathing exercises will lift your mood and support the functionality of the heart muscle.
