A Fascinating Behind-the-Scenes Look at Breathing Gymnastics | Deep breathing and exhalation are often advised

Breathing gymnastics in psychotherapy

What is the effectiveness of using breathing gymnastics methods for health promotion and psychotherapy?

Our breathing is the only vegetative function over which a person can easily exercise voluntary influence, thereby controlling the activity of various physiological systems. Therefore, breathing exercises are considered one of the most effective ways to control.

 

It is important to remember that depending on the type of exercise used, their effects can be long-lasting and have a calming and activating nature.

 

Breathing with a long inhalation leads to activation of the body (awakening), and breathing with a long exhalation, on the contrary, has a calming effect.

 

The most popular practices of breathing gymnastics include:

Butteko breathing, Strelnikova breathing exercises, Müller breathing exercises, pranayama from hatha yoga, breathing complexes from qigong, karana, Tibetan yoga; Transpersonal Breathing: Reincarnation, Holotropic Breathwork and more techniques.

 

What can lead to improper breathing?

Rapid shallow breathing contributes to the development of high blood pressure, asthma, atherosclerosis, cardiovascular and other diseases. In an attempt to compensate for the excessive loss of carbon dioxide, the body activates the defense system. As a result, there is excessive physical exertion, which leads to an increase in mucus secretion, an increase in the amount of fat, narrowing of blood vessels, spasm of the vessels of the trachea and smooth muscles of all organs.

 

What are the benefits of breathing exercises?

It prevents bronchial diseases, bronchial asthma, chronic bronchitis, massage of internal organs, improves intestinal peristalsis and strengthens abdominal muscles, increases energy, happiness and better health, reduces fatigue, stress and insomnia, concentration and young intelligence decrease.

 

Breathing exercises promote relaxation, helping to get rid of anxiety and restless thoughts. Combined with a positive attitude, breathing exercises generally help develop a calm and positive outlook on life.

 

Respiratory gymnastics can open the internal reserves of the human body, activate the work of internal organs and systems, increase metabolism.

 

Respiratory gymnastics exercises cleanse the mucous membrane of the respiratory tract, strengthen the respiratory muscles.

 

In psychotherapy, among other methods, breathing exercises are used when:

·        Neurosis;

·        Panic attacks;

·        Depressive states;

·        Disorders of the nervous system;

·        Chronic fatigue syndrome;

·        Sexual disorders etc.

 

But there are also contradictions:

·        Elevated temperature;

·        exacerbations of acute illnesses and chronic illnesses;

·        Three months of pregnancy;

·        When psychosis worsens.

 

In addition to all of the above, it should be noted the use of breathing techniques to study altered states of consciousness, especially in recent decades, which has forced a revision of existing views on human nature.

 

At the Loginov Moscow Research Center, we use qigong breathing exercises three times a week to prevent burnout among employees, and we recognize that this is very effective.

 

We can say on the example of our own practical use that breathing practices are very effective, but we must not forget about caution when using them independently.

 

And it is very important to understand that no breathing exercises will replace the necessary treatment in the presence of an acute disease or exacerbation of a chronic one.

 

When deciding to adopt them, consult with specialists and use them for your health!

 

Breathing exercises for health :

Human life begins with inhalation, is sustained by exhalation, and ends with exhalation. With the help of regulation of breathing, a person can change his position. Indian sage X-XI centuries. Koraksha argued that breath is the fire that burns away the effects of actions: inhalation gives strength, controls and purifies the body, exhalation stabilizes thoughts and gives longevity, and exhalation has a purifying function.

 

According to Indian yoga, breathing exercises affect the vital energy (qi or chi - in Chinese, ki - in Korean and Japanese, tai - in Vietnam). In most people, its function is insignificant, the circulation is confused or blocked, which causes diseases that can be avoided by regulating breathing.

 

Regulating Objects:

Way of breathing - mouth, nose (optimal), one nostril, alternately left or right, etc.; phase (inhalation, exhalation, delay, pause); type (upper, middle, lower); Duration and power of phases, rhythm, temperature. Inhalation increases the tone of the cerebral cortex, exhalation - decreases it.

 

Breathing during inhalation stimulates the absorption of oxygen in the lungs, removes carbon dioxide, allows you to show maximum physical exertion, promotes freshness and controls thoughts.

 

Holding the breath while exhaling alters blood flow, increases blood carbon dioxide concentration, body temperature, metabolism and perspiration, lowers heart rate (HR), improves mental function, intuition, digestion, endocrine and nervous system.

 

Breathing with slow inhalation and rapid energetic exhalation activates wakefulness, oxygen metabolism processes, and short inhalation, with slow long exhalation and short exhalation delay, reduces central nervous system tone, blood pressure and heart rate.

 

Frequent deep breathing changes the biomechanical pattern of the brain, and minimal cerebral depression leads to changes in consciousness and seizures.

A full deep breath gives tremendous relaxation to the muscles.

 

Short rapid breathing irritates the nerve endings in the nasal passages, cleanses them and the respiratory system, promotes ventilation of the lungs, removes toxins, tones the nervous and vascular systems, increases blood flow, increases body temperature and sweat, increases concentration, blood flow to the brain, weakens bronchial spasms.

 

Inhaling through the nose, holding and resisting a forcefully extended exhalation through the mouth (parts through a small opening of the lips) and active tension of the abdominal muscles at the end of exhalation help to relax, aerate the lungs, and tone the respiratory muscles.

 

Prolonged (2-3 hours) intensive breathing through the mouth (inhalation and exhalation speed, forced, deep) variable rhythm, which sets the audio leader, is used in S. Grof's holotropic breathing and promotes psychological correction by reproducing the trance state, psycho-emotional stresses, their effects, etc.

 

Reducing the frequency of breathing to 3-4 breathing cycles per minute and the intensity of air vibrations, which cannot be determined even by feathers raised to the nostrils, helps to focus on Zen practices.

 

In ancient and modern health systems (Mantek Chia, Nishi, Norbekova, etc.), martial arts, exercises to regulate imaginary breathing (skin, organs, etc.) and use the vibrational effect of voice sound waves on internal organs and bio-energy systems, some of which are described in mythology. The song of sirens enchanted sailors, Orpheus - ancient Greek gods, people, forces of nature, Caucasian priests - healed wounds, and Irish - raised morale. Nightingale The Robber's Whistle deals damage to creatures and objects. The voice of the Celtic Ochmeos made the people happy.

 

In ancient Indian exercises, the continuous expressive or imaginary pronunciation of the sound combination "OM" contributed to the transcendence of all bodily functions and consciousness, and the technique of breathing through the mouth with the sound "C" or "Si" through a controlled tube twisted through the tongue or transversely and delayed. Eyes.

 

The pronunciation of certain vocal sounds is used in oriental health systems to regulate the work of related organs and systems of the body, and in martial arts life cries are used to intensify blows during breathing.

 

Breathing Exercises for Peace, Concentration and Health:

Breathing exercises are a powerful tool for exercising the lungs and finding inner peace. In this article, we will talk about the most common breathing techniques for different purposes.

 

Why breathing exercises are needed:

·        Breathing exercises can help relieve stress and increase focus.

·  The most effective breathing exercises include deep breathing, pursed lips breathing and 4-7-8 repetitions.

·     Breathing exercises improve concentration, help overcome anxiety and insomnia.

·    Breathing exercises should be practiced 1-2 times a day or more often with high anxiety.

·   Breathing exercises have a positive impact not only in the "here and now", but also for the future - reduce anxiety, improve sleep quality and help with chronic obstructive pulmonary disease (COPD).

Whether your goal is to relieve the symptoms of an illness or seek peace and quiet, any of the nine recommended breathing techniques can help you do just that. Each of them can be done at home, requires no special equipment and is suitable for any level of fitness.

Deep belly breathing:

Deep belly breathing or diaphragmatic breathing is a simple and safe exercise. It teaches proper breathing using the diaphragm, not the chest muscles. Deep, slow diaphragmatic breathing has been scientifically proven to help improve focus and reduce stress.

Breathing Technique:

·        Find a comfortable position sitting or standing.

·        Place one hand on the stomach, below the ribs, and the other on the chest.

·        Inhale deeply through your nose and press your hand to your stomach.

·        As if blowing out a candle, purse your lips and exhale.

·        Use your hand to push out all the air in your stomach.

·        Repeat 3 to 10 times.

 

Technique 4-7-8 :

The 4-7-8 technique, also known as "relaxing breathing," relieves stress and anxiety and helps you fall asleep faster, says Trisha Smith, breathing coach, sports chiropractor and founder of lifestyle medicine Expand Your Human. Anyone who experiences anxiety or wants to regain peace of mind should try this technique.

Throughout the exercise, keep your tongue on the palate behind your upper teeth and breathe through pursed lips. This can slow your exhalation and make it easier to make your inhales longer.

 

Smith recommends doing the 4-7-8 technique as follows:

·        Inhale deeply through your nose to a count of 4.

·        Hold your breath for a count of 7 at the peak of inhalation.

·        Exhale through pursed lips to the count of 8.

·        Repeat this cycle twice a day up to 4 times.

 

The Wim Hof method :

The Wim Hof exercise focuses on holding deep breaths longer than other breathing exercises.

According to Smith, holding your breath longer increases the body's defenses against stress, which increases resistance to adverse conditions from the outside. With this technique, Wim Hof climbed Mount Kilimanjaro in shorts and was able to stand covered in ice for nearly two hours. The Wim Hof method is useful for everyone, especially those who want to increase their physical endurance.

 

Warning: There is a warning on the Wim Hof website about the risk of losing consciousness due to the intensity of the exercise. In this regard, this exercise should only be done while sitting or lying down in a safe environment.

 

Smith, a Wim Hof instructor, describes the following breathing technique:

·        Take 30-40 deep breaths.

·        Take a final inhale as deep as you can, then exhale through your open mouth.

·     Hold this breath as long as you can, the duration of the delay depends on your fitness level.

·        Take another deep restorative breath.

 

Breathing with pursed lips:

Pursed-lip breathing is a technique that slows breathing and leads to more controlled breathing. "It can help relieve symptoms of shortness of breath, asthma, and COPD," says Nevsa Fidan Karamehmet, a 20-year breathing educator, author of The Power of Breath, and CEO and founder of the Breath Hub app.

 

Medical term:

Chronic obstructive pulmonary disease (COPD) is a disease that causes inflammation in the lungs. This restricts airflow and makes breathing difficult.

A 2019 study examined the effects of breathing exercises on COPD patients. Participants who practiced pursed-lip breathing improved their respiratory rate (i.e. number of breaths per minute) compared to those who did not.

Fidan Karamehmet recommends the following pursed-lip breathing technique:

·        Inhale normally through your nose.

·        Pause and purse your lips as if you were whistling.

·        Exhale through your mouth.

·        Your pursed lips limit the rate of exhalation.

 

Lion's Breath:

It probably got its name from the lion's breath, wide open mouth, long tongue and sighing like a lion's yawn.

This exercise trains the vocal cords more than other breathing exercises, and for this reason is suitable for singers and speech-impaired people.

According to Sandy Abrams, breathing educator and author of Breathe to Succeed, the lion breath is performed as follows:

·        Stand or sit in a safe place and close your eyes.

·        Look inside yourself and imagine the emotional negativity you want to get rid of.

·        Take long, slow, deep breaths through your nose.

·        As you exhale, stick out your tongue, widen your eyes, and exhale loudly with a “ha”.

·        Do the exercise one to three times a day.

 

Alternate Nasal Breathing:

Alternate nostril breathing is a common breathing technique used in yoga. Hillary Clinton even practiced it during the 2016 election.

"It's designed to increase airflow to both hemispheres of the brain," says Abrams. It activates the logical and creative hemispheres. Studies have proven that this method suppresses anxiety. For example, in a small 2017 study, participants performed alternate nasal breathing for 15 minutes before simulating public speaking. Compared to the control group, those who practiced the breathing technique had lower levels of anxiety.

 

Abrams outlines the following steps for alternate nasal breathing:

Close the right nostril securely with your thumb and inhale slowly, deeply through the left nostril.

·   While inhaling with the ring finger, close the left nostril securely, pause for a second, then release the thumb of the right hand and exhale through the right nostril.

·        Then repeat on the other side.

·        Exercise for 2-3 minutes.

 

Deep Yoga Breathing:

Deep yogic breathing is a technique that teaches you to use the full volume of your lungs. Beginners do this exercise in supine position. Once deep breathing becomes comfortable, it can be practiced in any position.

Warning: The first time you do this exercise, you may feel dizzy. If rapid breathing occurs, it is necessary to slow down the breathing and get up slowly.

 

Breathing Technique:

·        Place one hand on your stomach and the other on your chest.

·        Inhale through the nose and exhale through the mouth 8-10 times.

·        While exhaling, try to fill your lungs so that the belly expands and the chest remains still.

·        After 8-10 breaths, start inhaling first lower and then upper chest. The hand should drop slightly on the stomach.

·        As you exhale, make a quiet whistling sound through your mouth and lower your arms from your stomach and chest to your sides.

·        Repeat for three to five minutes.

 

Box breathing:

Box breathing is a relaxation technique that involves inhaling, holding the breath, and exhaling at regular intervals. This practice is unique among balanced breathing exercises, as methods such as the 4-7-8 typically emphasize long exhalations rather than inhalations.

According to Fidan Karamehmet, box breathing is performed as follows:

·        Inhale slowly through your nose for a count of 4.

·        Hold your breath for a count of 4.

·        Exhale through your nose for a count of 4.

·        Hold your breath for a count of 4.

·        Repeat as often as you like.

 

Kapalapati (Breath of Fire):

Kapalapati, also known as fire breathing, is a breathing technique that makes you blush due to increased blood flow due to muscle tension, says Fidan Karamehmet.

 

This is a key aspect of Kundalini yoga, a branch of yoga designed to balance the chakras, or "energy centers" of the body. According to Fidan Karamehmet, although scientific studies on the benefits of fire breathing are limited, anecdotal evidence suggests improved blood circulation and digestion.

Caution: Breath of Fire should not be practiced on a full stomach, says Fidan Karamehmet, as you'll tighten your abdominal muscles, causing nausea or cramping.

Fidan Karamehmet outlines the following steps for performing kabalapati:

·        Sit or stand straight, in a comfortable position, close your eyes.

·        Place your hands on your knees or hips, palms up.

·        Exhale fully in short bursts before inhaling.

·        Inhale through the nose, then exhale sharply, straining the body.

·        With each exhalation, make sure to contract the lower abdomen to force all the air out of the diaphragm and lungs.

·        Focus on the exhalation and inhalation will happen naturally.

 

Finally:

Although each of the above exercises differs in execution technique, they all allow you to focus on breathing. It helps relieve anxiety, reduce stress and improve overall well-being.

With continued practice, some of these exercises, such as purse-lip breathing, can increase lung capacity and manage symptoms of COPD or asthma. However, if you feel dizzy while doing any of these exercises, stop exercising until you see your doctor.

In stressful situations, deep breathing and exhalation are often advised:

They are simple and complex at the same time, and because of this, they drop their heads a little. For example, if it is difficult to sleep, and short breathing techniques do not cope, then they are better to start a cycle of exercises. They save me when I am completely stitched up, and my heart decides to organize a disco for the night

 

"Pumping" the Lungs:

The goal is to use the entire volume of the lungs in breathing. In normal life, there is a certain amount of "sludge" in the lungs, which is not used in any way, because. Basically only the upper part works. The pumping technique "absorbs" it more and helps to better saturate the blood with oxygen.

·        Lie on your back and take slow, very deep breaths.

·      When it feels like it's time to exhale, hold the breath for a second or two, inhale a little more and hold again. Then another short breath and again a delay. And so until the space in the lungs is exhausted.

·     Next, the most difficult one is to slowly (!) blow out the air through the mouth, as if blowing out a candle.

·      At the end of the exhalation, we hold for 1-2 seconds and breathe a little more. Delay again and one more short breather. Until it feels like the lungs with the diaphragm are stuck to the back (actually, you can't breathe until the lungs are stuck together, but you get the point).

·       Then it's even harder: slowly (!) we inhale and start a new circle.

 

Repeat at least 4-5 times. During execution, it is important to use all respiratory muscles: intercostal, diaphragm and abdominal muscles. Do not use your hands and neck (especially in breathing - the air flow in the airways should be free, because your task is not to choke, but to exhale to the end).

 

"Wave" Breathing:

The goal of physical therapy is to unify the mind and emotions, which in normal life often work separately, interfering with each other and creating additional stress on the psyche. From a physiological point of view, the goal is to qualitatively deepen breathing, normalize oxygen metabolism, and start more parasympathetic.

·    Lying on your back, we begin to inhale slowly, raising the stomach. Aerobatics - start "blowing up" from the bottom of the abdomen and gradually fill up to the diaphragm.

·   Use the diaphragm and the lower part of the lungs without interrupting the breath.

·        Continue to inhale, gradually filling the lungs to the top.

·        Hold your breath for 3-5 seconds.

·     Slow exhalation in reverse order: lower the lungs from top to bottom, then the diaphragm, then the stomach.

·        Delay for 3-5 seconds and a new circle.

Unlike the first exercise, no additional tension is required: breathing should be even, smooth and relaxed. You can't immediately extend the entire breath from the abdomen to the lungs - you can make a second delay and exhale the part that you managed to fill, try to "climb up" through the body with the next breath, gradually expanding and lengthening the breath.

This technique, in my opinion, works best to initiate parasympathetics: it also controls the activity of the digestive system, and this exercise stimulates blood flow and muscle relaxation in the area of the digestive tract.

 

By the way, after 2-3 repetitions, the wave can be started in the opposite direction:

In the same way, inhale from the belly, not from above, but breathe from the belly (which is more intuitive, but less effective). By that time you will already be sleeping without a hind leg.