Breathing exercises for the lungs
Among the reasons that determine the state of the body, the most prominent place is the quality of work of respiratory apparatus. A huge number of facts confirms, that people engaged in physical exercise, even in old age to keep good mobility of the thorax. Under the influence of physical exercise, the body needs increased amounts of oxygen. The respiratory muscles while systematically works hard and becomes more powerful. Strong muscles of the respiratory apparatus is able to deepen the breath due to the movements of the chest by a greater amplitude. In old age especially important to be able to breathe during exercise and, in addition, still further especially to do breathing exercises for the lungs.
But, unfortunately, it happens the other way. Succumbing to the temptation of physical rest or underestimating exercise, people begin to neglect daily exercise. Thus the respiratory muscles quickly weaken, and the joints of the thorax, without the former activity, lose their elasticity, causing decreased activity of all body functions.
Breathing exercises for the lungs have three objectives:
- 1. To prevent lack of oxygen during increasing physical load, improve lung ventilation, thereby reducing the load on the heart.
- 2. To develop the respiratory system and to ensure its performance and adaptability.
- 3. To learn how to breathe deeply, with the active movement of the diaphragm to provide massage to the internal organs.
The breath begins with the filling of air in the lower parts of the lung and is accompanied by protrusion of the abdomen. Then gradually filled the air the middle part of the lungs expands the lower part of the chest. Completes the breath into the upper lobes, it expands and lifts up the top of the chest. Exhale starting from the stomach and repeating the sequence with the breath. To inhale and exhale the air should smoothly, without jerks; it is better to exhale through the mouth, "to be heard" (having combined lips a tubule and providing resistance to exhaled air).
Not only for those who began daily implementation of complex of morning exercise, but every person should master the technique of proper breathing and skill in this, breath so that it became not only familiar, but also automatic.
The habit of superficial breathing, quickened and not all parts of the lungs are harmful. It is necessary to consistently and patiently to achieve proper breathing, which offers special exercises, described below. To master the complete breath may be the only one who is good will learn the basic types of breathing — abdominal (or diaphragmatic) and breast. To this end, and offers special (study) a cycle of breathing exercises for the lungs.
Exercises 1 - 3
Starting position for all exercises of this cycle should be relaxed, so at first you should practice lying on your back and only later — sitting and standing. Hand in all exercises in control of the correct execution of the movements. One hand rests on her belly, the other on the chest.
Inhalation and exhalation in all breathing exercises for lungs need to run smoothly before inhaling you need to make a small pause - before feeling the need to breathe air.
The first exercise is the selection of abdominal breathing. Inhale so that the stomach as pepetela and raised his hand. At the same time the other arm (on the chest) needs to be left alone, which indicates the complete absence of thoracic respiration. Exhale to make possible deeper, the abdomen falls and the end of exhalation is drawn into the inside.
The second exercise is the allocation of thoracic breathing. Inhale to expand and up the chest, and the hand that control movement. At this time, other hand motionless in the strength of inhibition of abdominal (diaphragmatic) breathing. Exhale as well as inhale, to run smoothly, without jerks, and perhaps more fully.
The third exercise is a full breath. Starts breath, abdominal breathing, and then, when it ends, the breath continues to failure due to thoracic breathing. The first part of the breath gradually becomes the second, and thereby creates a wave-like movement: bulging belly, and then expands and rises up the chest. The second part of the "wave" has a pas breath; it begins with retraction of the abdomen, and ends by narrowing and lowering of the chest.
The fourth and fifth exercises — relaxing breath. After two or three deep breaths with considerable tension of the respiratory muscles need to make two of quiet inhalation and exhalation, but not necessarily in the same way as "wave". When you exercise the breathing apparatus has to work hard.
If the acceleration and deepening of breathing under the influence of physical exercise was in complete harmony (in the most favorable for the organism combined), there would be no need for special breathing exercises, but unfortunately, ie is. Not trained to breathe correctly significantly speeds up breathing and deepen it a little. Rapid, shallow breathing leads to insufficient ventilation of lungs, to incomplete use of the entire mass of the lungs, loss of pump function of respiration. The result reinforced the requests of the body for oxygen from the air are not satisfied, sharply increases the so-called oxygen debt.
Mastering the training cycle of breathing exercises for pulmonary (described above), it is necessary to breathe correctly as when exercising or on vacation.
After intensive activity with considerable excitement, caused by exercise, breathing exercises causes the body to moderate arousal, the most favorable for the transition to the working day.
Each dealing with breathing exercises for the lungs you need to learn some rules of breathing during exercise. You should combine breath and movement (breath is usually performed in terms of movements that expand the chest, for example, dilution of the hands, and exhale for example – when tilted) or to breathe out the movement rate, without delay.
Rhythmic breathing is useful when performing exercises at a slow pace. With the transition to the accelerated and especially at the rapid pace we must breathe, keep breathing, the main focus on deep breath.
Breath holding (straining) creates unfavorable conditions for the functioning of the cardiovascular system (functional disorders in the small circle of blood circulation, a disturbance in the nutrition of the heart muscle, the strain of the alveolar network of the lung), causing the danger of the expansion of the right atrium. When you perform individual exercises of a series, in the period when they have not yet developed the coordination of movements with the breath and not developed the ability to perform one exercise after the other (without interruptions), there is a need for short-term interruptions that need to fill breathing exercises.
Breathing exercises for lungs, improve breathing during exercise, in the employment environment, at home and on vacation. In everyday life conditions for breathing are not always favorable. Involuntary breath holding often cause certain movements, working posture, the habit of stooping, and more. Therefore, it is necessary to train in proper breathing in artificially complicated conditions to make it easier to cope with difficulties encountered in daily life.
In physical practice, including in the daily implementation of the complex of morning exercise, apply breathing exercises, accompanied by hand movements. Usually think that such movements help to expand the chest and thereby contribute to the deepening of breath. This is a misperception: every movement of the hands during breathing exercise it complicates, not simplifies. Such exercises are applied in order to learn how to breathe in difficult conditions.
The most beneficial exercise 4 conditions for deepening of the breath are created when the muscles of the shoulder joints are extremely relaxed. An example of this exercise is the deep breathing in the main stand, hands on waist (Fig. 4). Even more effectively a deep breath in poulnabrone forward (Fig. 5). Back in this position should be perfectly straight, hands on the belt in the plane of the torso, the head is not lowered and not thrown back. This exercise should be done in the intervals between the individual exercises (if there is a need for rest).
Exercise and breathing exercises have their origin since ancient times. Will not trust the assurances available about the special purpose of the individual exercises, particularly about the ability of deep breaths to cure a cold in the shortest possible time. But try on a rainy autumn day when you feel the chills and complaining of the weather, to take deep breaths for 10-15 min. You will certainly feel spreads throughout the body a pleasant warmth.