Yogi Full Breath: Technique. Yoga breathing exercises for beginners

Friends, today we will discuss the correct yoga breathing for beginners. Along with this important component of yoga and our lives, we will slowly continue to master asanas and learn the nuances and subtleties of the needs of the body. Breathing accompanies us even in sleep, when we do not control it. From this article, you will learn the techniques for managing it, available to everyone.

Breathing practice - from yoga through life

Practice breathing exercises every day, how to collect a necklace, where pearls are asanas that are strung on a thread of yogic breathing.

So, conscious breathing both in asanas and in life is when you track and remember in every possible way, now I will make it deep and even, and now I will sit in silence and start gaining energy slowly and thoughtfully. More on this in this

Stage next - complication

We develop the skills of full therapeutic deep breathing:

First you need to take a natural posture, stretch out and make a sharp exhalation, then during a comprehensive breath we focus on three successive phases:

Now we begin the recovery exhalation. In the same sequence as inhalation

• the lower ribs slowly settle, the anterior region of the abdomen is retracted;
• the chest descends and then the shoulders and collarbones.

By all means, after exhalation, you should get the impression that you have pushed out all the air and there is almost none left, this will be facilitated by careful contraction of the abdominal and intercostal muscles in the last phase of exhalation.

You will surely feel the warming and cleansing effect of pranayama. These effects are discussed in more detail in this

In the course of execution, be careful - the movements smoothly pass one into another without interruptions and delays until completion. Glide through the body with the air, avoiding sudden movements!

You need to master this exercise - this is the basis of yoga breathing exercises. And be sure to follow this while performing asanas!

Look at your body from the front while doing this pranayama. The technique of full breathing of yogis is very reminiscent of an all-round rhythmic single wave-like movement. From the abdomen up and down from the collarbones. Also in the practice of pranayama there is alternating breathing with different nostrils. It is worth starting these practices after you learn how to control your inhalation, exhalation and delays. To find out your abilities, you can take a simple breath control test. You can take the test by this link

You will achieve a certain degree of perfection by remembering and tracking the rhythm and correctness of breathing when performing truly difficult poses and during the transmission of ordinary, life situations!

Write if you have any questions, share on social networks and see you in the next issue!

Yoga is not an ordinary sport. This is a real philosophy and a separate world, where its own system of rules reigns. Breathing in yoga is the part without which it is unthinkable to expect results. Breathing is half the success of yoga classes and a whole science that is passed on to students by word of mouth, and mastering the right techniques is considered the art of aerobatics and recognized mastery.

Why is proper breathing in yoga important?

Masters call breathing exercises pranayamas. Ancient yogis established a close relationship between breathing techniques and health, as well as human vitality.

It is believed that the more breathing techniques a person knows, the stronger his energy flows, the purer and more powerful the internal energy. Breathing techniques help to improve the work of all internal organs, gradually improving all physical indicators: through pranayama, blood circulation improves, the lungs straighten out, and human vitality is replenished. That is why it is so important to learn how to breathe correctly in yoga classes.

From the point of view of traditional medicine, the benefits of breathing exercises are enormous. They provide invaluable assistance in the fight against many diseases.

1. Normalize pressure.
2. Improve the functioning of the heart and brain.
3. Beneficial effect on the nervous system.
4. Improve blood circulation and metabolism.
5. Set up for the positive.

Rules for performing breathing exercises in yoga

1. As you get started, remember: it is very important to exercise in a clean, ventilated area , and even better - in the fresh air: in the forest, on the shore of a lake, river or sea.
2. Postpone classes for later if you are overheated or cold, feel physically tired. It is not recommended to perform exercises for children under 14 years of age, pregnant women, as well as ladies who have heavy and painful menstruation.
3. Inhalation is an active process, while exhalation is very passive. That's why it is important to learn to completely relax on the exhale, gradually increasing its duration. Those who master this rule in the classroom will bring great benefits to their body for the overall healing of both body and mind.
4. Do not start exercising on a full or empty stomach : You can have a snack 2 hours before training, choosing a light protein like fish or cottage cheese, rice with vegetables, or a glass of fruit bran smoothie as a reinforcement.
5. If you are a beginner yogi, do not be zealous : Start small, focusing your efforts on doing the exercises correctly. Follow your feelings. Feeling dizzy or otherwise uncomfortable? Pause. Regular practice and perseverance will help you achieve success in just a few months.

Attention!

There are a number of diagnoses that are an obstacle to practicing yoga, because they can even worsen a person’s health.

• Diseases of the cardiovascular system.
• Blood poisoning, meningitis, stroke or heart attack.
• Diabetes.
• Severe lung disease: pneumonia or bronchial asthma.
• Tuberculosis and venereal diseases.

Basic breathing exercises in yoga

Video how to do yoga breathing exercises

Do yoga with pleasure, come to classes in a good mood and then the effect of the classes will be the most wonderful, and there will be a lot of vitality!

Breathing is a continuous process that begins at birth and ends at death. It accompanies us throughout our lives. But, in the flow of everyday routine, we forget how important this process is for us, how it affects the body and emotional state. Meanwhile, the inhabitants of the East in ancient times began to "tame" the breath. With its help, you can influence your physical and psychological state. To manage this physiological process teaches a section in yoga called pranayama. But before you start it, you need to learn the basic basics and rules. This is what our article will be about.

Simple exercises do wonders

To start mastering breathing exercises in yoga, you need to understand why we need it. Even the simplest basic exercises do wonders for the body.

So, what changes await us at the first stage?

1. The tension of the nervous system is relieved. For a modern person, you see, this is extremely important.
2. Sleep improves. A person begins to fall asleep easier, insomnia disappears, nightmares cease to torment, the process of awakening ceases to resemble morning torture
3. Metabolic processes are accelerated. This is especially true for those who want to lose weight.
4. The work of internal organs is normalized

The power of full breath

Now let's talk about full breathing. In daily life, the average person uses 10-15 percent of their lungs. As soon as this range increases, miracles begin to happen to the body. There is more strength for work and vigorous activity. If you are tormented by chronic fatigue syndrome, you have no strength already in the early morning - try introducing a few simple exercises from the pranayama complex into your daily routine. In a week this problem will lose its relevance.

Consider the concept of complete breathing in more detail. People breathe in three different ways:

1. Clavicular breathing or upper. It is typical for people who do not play sports or vigorous physical activity. With this type, only the upper part of the lungs is involved. This is a very small volume. As a result, insufficient oxygen enters the blood, the body has to spend oxygen reserves very economically. Hence, stress, depression increase, fatigue increases, immunity decreases.
2. Internal or middle breathing. It involves the middle part of the lungs. This allows you to saturate the body with more oxygen than in the first option. We resort to this type when we find ourselves in a stuffy or smoky room.
3. Abdominal breathing. It uses almost the entire volume of the lungs. This is typical for athletes, residents of mountainous areas, those who are engaged in active physical labor. This is what is called "deep" breathing.

Full breathing - uses the entire lung volume. To achieve this, you need to learn how to fill all levels of the lungs with air.

Breathing in yoga, what is right?

When a beginner begins to work with yogic breathing, he does not have an awareness of all the difficulties that he will have to face. Why is this happening? The answer is simple. Style, speed, inhalation depth, exhalation speed have become natural reflexes. It is very difficult to overcome them. You'll have to put in some effort. And also take on board a few recommendations. They will help make your workout more productive.

1. The room where the training takes place should be well ventilated and at a comfortable temperature. Too hot or cold room will not allow you to concentrate. There will not be many benefits from such activities.
2. We exclude all external irritants: extraneous sounds, smells, bright light and so on. Take this time for yourself. Peace and care can wait a little.
3. Inner calm. As silly as it sounds, internal comfort is an important condition for a productive workout. In a nervous or excited state, it is difficult to concentrate on yogic breathing. It is also better to postpone training when you are sick. This condition simply does not allow you to observe the technique of performing exercises.

Yogic breathing

How does breathing in yoga differ from the everyday, familiar process? This type involves all the respiratory muscles: pectoralis major and minor, diaphragm, intercostal muscles, sternocleidomastoid muscle, abdominal muscles. The entire volume of the lungs works. Due to such breathing, the alveoli are filled with oxygen, enrich the blood, and the nutrition of the brain and internal organs improves. In another way, such breathing is called complete. We will tell you more about it below.

Principle of complete yogic breathing

Now consider the basic principles of full breathing. We will need them for the further development of this technique.

1. We breathe through the nose. It was this organ that nature gave us to deliver oxygen to the lungs. It is equipped with all the tools to help protect us from viruses and infections that enter our body along with the air.
2. Do not leave pauses between inhalation and exhalation. The process must be continuous
3. Regular practice. Success in yoga can be achieved through regular practice exercises. Try not to skip classes.

Benefits of Full Breathing

During such breathing, an active cleansing of the body occurs. With a long exhalation, an active removal of decay products (carbon dioxide) is carried out. The lungs are better ventilated, the entire respiratory system is strengthened.

During exercise, where you need to stop breathing, more oxygen enters the bloodstream. The nutrition of the brain improves, the nervous system is unloaded.

Contraindications

In fact, there are not many contraindications for such a practice. It is not recommended to exercise in the following cases:

• Hernias (groin, in the abdomen)
• Hypertension
• Pulmonary pathologies

If you have any problems, before starting a workout, consult with your doctor. If, during training, you feel any problems, stop exercising. It can be mild dizziness, nausea, headache, pain in the abdomen.

Fundamentals of the Science of Yogic Breathing

Breath control during yoga is a prerequisite for successful practice. Without it, it is impossible to perform the exercises correctly.

The main condition for performing breathing exercises in yoga is awareness. Ideally, each breath cycle should be monitored. In this case, you need to breathe freely, without excessive effort or muscle tension.

While working with a full breath, the breath should be taken through the nose. In this case, the body is kept straight.

First step for beginners

The first stage traditionally begins with preparation. The exercise is quite simple. It works the first time. Sit up straight in a comfortable position. Get ready for "work". You can turn on relaxing music if it helps you relax and focus on your breathing.

• Close the right nostril with your finger. We will breathe through the left nostril.
• We inhale through the left nostril for 4 counts. Please note that it is better to count not one, two, three, four. Since such an account may be too fast. It is best to repeat one hundred one, one hundred two, one hundred three, one hundred and four to yourself.
• Close the left nostril, open the right.
• We exhale through the right nostril for 8 counts.

This is one exercise cycle. There are five such cycles. If it is difficult to exhale for 8 counts, reduce to 6.

Second stage with breath holding

The second stage of breathing will be similar to the first. But, this cycle will add .

• We inhale through the left nostril (right closed). As in the previous exercise, the breath is done in four counts.
• Close both nostrils and hold your breath. We count up to 16 (1, 2, 3, ... 16). Beginners can reduce this interval to 8 accounts.
• Open the right nostril and exhale for 8 counts, as in the first exercise.
• After exhaling, we inhale through the right nostril, and repeat all the previous steps. Such cycles need to be done 5.

Which way to breathe

After preparation, you need to do some breathing exercises. You can do them sitting, in the lotus position or lying on the floor. Remember to keep your back straight.

Exercise #1

• The right hand is on the stomach. You should feel the movement of the abdominal muscles.
• With eyes closed, take a slow deep breath. Try to fill the lower part of the lungs with air (you will feel the filling with your hand), then the middle, upper, throat
• Very slowly, without effort, we release air from the lungs.

Such breathing is performed without interruption for five minutes.

Exercise #2

This exercise can be done while sitting in the lotus position or in a high-backed chair. The arms and shoulders are relaxed, the chin is slightly raised up. The left palm rests on the knee. Now pay attention to the right hand: the second and third fingers should be bent. The thumb remains straight.

• We take a long breath, close the right nostril (inhale for 5 counts)
• A long exhalation is done only through the right nostril (exhalation for 10 counts)

The purpose of these exercises is to learn to breathe with full lungs.

How should you breathe?

What is a diaphragm? This is the muscle that separates the thoracic and abdominal regions. Visually, it is located at the bottom of the ribs. Its main function is to expand the lungs. It is thanks to this that the full volume of the lungs is ventilated.

With its help, you can open the entrance to the air in the lower part of the lungs.

Synchronization of movements with cycles of inhalation and exhalation

Another condition for proper yoga training is the synchronization of movements with the cycles of inhalation and exhalation. After you have mastered the breathing technique, you need to learn how to combine it with exercises. Thus, we maintain the correct training rhythm. This allows you to make classes longer and more productive.

You can apply the acquired skills during any workout: yoga, fitness, stretching, Pilates.

Traditionally, the beginning of the movement is inhalation, and its end is exhalation. Consider the example of a simple twine stretch. We take a breath when we go into a lunge, and a long exhale while raising our hands, above our head. Thus, any workout becomes longer, but less tiring. When studying yoga exercises on your own, pay attention to how you need to breathe. It is very important.

Breath initiates movement

The habit of deep breathing will bring a lot of energy into your life. Health problems will go away, immunity and quality of life will increase. Remember that you need to do this not only on the yoga mat, but also in everyday life. Try, during everyday activities and worries, to breathe deeply and measuredly, using the entire volume of the lungs. Try to spend more time outdoors. Walk, move, fill your lungs and body with oxygen.

Remember that movement is life. Proper breathing gives us the energy to move as long as possible.

Hatha yoga is a capacious concept. It includes effective methods of spiritual development along with the physical. Giving a definition from the point of view of physiology, a person agrees with the body on normal functioning. Practicing hatha yoga, he trains. During training, it compresses, stretches, relaxes and strains every muscle in the body. After that, he understands that he influenced the body, on each of the systems. Over time, the realization comes that one workout involves numerous parts of the body, the existence of which a person did not suspect before. Nutrition will be restored, organs will be cleansed, the body will improve.

Name etymology

“Yoga” in Sanskrit means “work”, and “hathi” means “tension”. The literal translation of the phrase is “work with the body under load”. It reflects the meaning that Matsyendranath and his student Gorakshanath put into the direction of yoga. In the 10th-11th centuries, Matsyendranath founded a new yogic tradition of the Naths, which formed the basis of classical hatha yoga in India during the Middle Ages. Performing psychophysical techniques, deflect the vibrations of the mind. Achieving the effect, prepare yourself for the practice of Raja Yoga. This is the first explanation. The second explanation is different. The yogis themselves consider the direction as an integral system that allows you to prepare yourself for mukti, moksha, samadhi. The practitioner observes niyam and yam, practices pranayama, asana, shatkarma, mudra, dhyana, dharana, pratyahara.

What are the main features of the method?

When signing up for hatha yoga classes, a person chooses a teacher who does not adhere to the methods of a single school. He coaches the group in his own way. Physical training includes doing yoga poses or asanas with relaxation at the end. At the same time, do not predict the pace of training and the level of difficulty. Beginners have no place in the group of a strong coach and vice versa.

Effect

It is difficult to predict what benefits hatha yoga breathing exercises will bring. Exercises for each trainer are of different loads, but it is possible to align the human body, get rid of clamps. Tissues, systems and organs function normally. The body will change, but for how long depends on the pace and level of load during training. If after that the desire to train remains, they will learn the subtle steps of yoga.

Who to train

Breathing exercises from yoga therapy are learned after mastering the first two steps of yoga. First, they cleanse the body of sins, cultivate virtues. Man observes Niyama, Yama. Then he masters Asana, learning to control the body. Why is it important to master the technique in this sequence. By training without spiritual purification, a person achieves endurance, flexibility, energizes himself, but without inner harmony, with increased self-esteem and pride. Over time, he realizes that mastery of the body did not bring happiness. He looks for mistakes and returns to the stage of Yama and Niyama. Spiritual growth is assured.

Benefit

When doing breathing exercises, hatha yoga, the exercises are done correctly. The benefits of breathing are undeniable. From time immemorial to associate this process with the soul. By filling the lungs with oxygen, there is a binding of the physical incarnation with the spiritual state. Performing breathing exercises, they understand the psyche. Without deviating from the connection, they achieve harmony between the soul and the body.

Proper breathing is the basis of life and a way to cure diseases. It protects a person from diabetes, heart disease, sexual dysfunction. The respiratory system works differently. Against the background of an effective fight against diseases, excess weight is lost.

Types of breathing

How do humans take in oxygen and release carbon dioxide? He is helped by the respiratory organs, or rather the trachea, lungs, nose, etc. If a person is sick, he does not breathe and does not receive oxygen through the nose, but through the mouth. Although the entire respiratory system is exploited, breathing is different.

• Deep. Inhalation into the lungs of the maximum volume of air when walking in the fresh air.
• Superficial. A small volume of air entering the lungs leads to insufficient ventilation and circulation problems. If the phenomenon is rarely observed, this is normal, and if often, pathology develops.
• Frequent. The person breathes frequently while running or pulling up. If the phenomenon is frequent, pathology develops.
• Rare. Observe the swimmers. The technique reduced the wear and tear of the internal organs, giving them nourishment and rest.
• Lower - diaphragmatic or abdominal. The chest does not work during diaphragmatic breathing. Instead, the diaphragm works when breathing. This is how male announcers breathe so as not to experience problems when pronouncing long phrases.
• Average. The intercostal muscles raise and lower the chest during inhalation. This is how women breathe.
• Upper. The clavicles and shoulders turn off the diaphragm and chest.
• Mixed. Maximum ventilation of the lungs occurs with the upper, middle and lower technique at the same time. In other words, when practicing breathing yoga, the most effective breathing exercises involve mastering a mixed breathing technique.

Yoga is a set of exercises that involves the management of the physiological and spiritual functions of the body. When mastering the technique, they get acquainted with the concept of prana. If it is respiratory and food, there is support for human life. Pranayama is mastered at the fourth level. If you breathe correctly, prana can be controlled.

Yogis master full and mixed breathing. They open and achieve maximum ventilation of the lungs. Oxygen enters the body, pressure drops, metabolism improves, the nervous system is restored and immunity increases. Prana enters the body, as a result of which harmony and balance fills the body.

In breathing yoga, the most effective breathing exercises involve the muscles of the body.

What set of exercises do in the classroom?

Deep breathing

• The man sits in Turkish to the north, and the woman to the south. At the same time, the practitioner has closed eyes and a straight back. The hands are placed on the knees, fingers gathered in Jnani mudra.
• Take a deep breath, expelling air from the lungs.
• Abdominal breathing is practiced by opening the lower part of the lungs.
• At the next stage, the chest is raised, transferring oxygen to the upper part of the lungs. The abdomen is pulled in and held until the chest and shoulders drop when exhaling.

During the stages of this exercise, breathe evenly and smoothly. It is forbidden to strain the organs in the body and make movements through force. Learn to feel the muscles. Exercise is performed 3-14 times in a row.

cleansing breath

They put their legs apart. The person takes a slow breath through his nose. When exhaling, they compress their lips, as if whistling, do not puff out their cheeks. The exhalation of air occurs in short portions to fully include the ribs, diaphragm, and abdominal muscles in the process. They act gently so that the exercises are beneficial.

Having mastered the cleansing breath, headaches, colds, infections will recede. Repeat the exercise five times a day.

abdominal breathing

The person assumes any position. He lies, sits or stands. He concentrates on what is happening in the navel. Then he draws in the wall of the abdomen, taking a slow breath. Inhalation occurs with a weakened diaphragm through the navel. In doing so, the abdominal wall protrudes outward. Air accumulates in the lower part of the lungs. Exhale, pulling the abdominal wall. Air is expelled from the lungs through the nose. The chest is not affected, and the abdomen moves in waves as air moves in and out of the lower part of the lungs.

Having mastered abdominal breathing, a person gives the heart a break, fights high blood pressure. The intestines work like clockwork, and digestive functions will be restored. The abdominal organs are massaged.

Exercise to strengthen the nerves

The practitioner assumes a standing pose, remembering to place his feet shoulder-width apart. He exhales. With a slow inhalation, raise your arms to shoulder level, holding your palms up. Gradually squeeze the hands into a fist. Do not breathe until the arms are bent at the elbows to the shoulders. Flexion and extension do 2-3 times. When they exhale, lower their hands down, giving them rest and tilting the torso forward. They allow you to bend your arms at a fast pace, but unbend slowly. With a breath hold, perform the exercise 2-3 times.

Doing the exercise, achieve the normalization of the nervous system. Your hands will stop trembling and your eyes will stop twitching.

Breath Ha

When performing, take a pose lying on your back. After inhaling, raise your hands above your head, without touching the floor. Breathing is held for a second, legs are raised up, bending at the knees. In this position, wrap your arms around your knees. The hips are pressed to the stomach, and then they exhale, pronouncing the word ha.

Rest for a couple of seconds, and then take a slow breath. The person raises his arms above his head, straightening and lowering his legs to the floor. Exhale air through the nose. Hands are thrown along the body. There comes a minute for a good rest.

Having mastered the ha technique, a person cleanses the respiratory organs. After the exercise, blood circulation improves, the sensation of cold disappears. It helps when relaxing in an unfamiliar society with unpleasant people. An unclean environment drives one into depression and turns away from past joys. Exercise is recommended for people with neurosis, neuralgia, an unbalanced psyche and depression.

Yoga is a technique that few people master. I don't have the patience to learn the postures and practice. People achieve success with daily training. Not every room is suitable for them, but only clean and ventilated. Eat 2 hours after a meal, and not on an empty stomach. Before exercising, they go to the toilet.

Being a rejuvenating and health-improving technique, a person does not exercise when feeling unwell. He listens to himself, to his feelings. If you feel unwell - dizziness, excessive emotions when performing, it is better not to do anything. It is important to relax and unwind. Beginners don't do multiple reps. Over time, repeats are introduced, and the value is increased gradually. After classes, vivacity does not disappear, the tone of the body increases.

The exercises described below are very simple, but, nevertheless, their benefits are great. Each of these exercises is basic in yoga, each of the seven breathing exercises described below is the result of the adaptation of classical yoga for any unprepared person.

Breathing exercises:

1. Holding your breath

A very important exercise that promotes the development of the respiratory muscles. Regular exercise will expand the chest. According to the practice of yogis, temporary holding of the breath brings great benefits not only to the respiratory organs, but also to the digestive organs, the circulatory system, and the nervous system.

The scheme of the exercise for holding the breath:
1. Get straight.
2. Take a full breath.
3. Hold the air in the chest as long as possible.
4. Forcefully exhale air through the open mouth.

A beginner can only hold his breath for a very short time, but a little practice will greatly increase his ability.

2. Lung activation

This exercise is designed to activate the work of oxygen-consuming cells. Beginners are categorically not recommended to abuse this exercise; in general, this exercise should be done with great care. In case of signs of even slight dizziness, it is recommended to interrupt the exercise and rest a little.

Exercise scheme:
1. Stand straight, arms extended along the body.
2. Take a slow, very deep breath.
3. When the lungs are full of air, hold your breath and hit the chest with the palms of your hands.
4. Slowly exhale, exhaling, slowly hit the chest with the tips.
5. Perform a cleansing breath.

This exercise activates the absorption of oxygen by the lung cells and increases the overall tone of the body.

3. Rib stretch

The ribs are very important for proper breathing, so it is necessary to perform special exercises to make them more elastic.

Exercise scheme:
1. Get straight.
2. 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, i.e., as if squeezing your chest with your hands from the sides but without pressing hard with your hands.
3. Take a full breath.
4. Hold the air in the lungs for a short time.
5. Slowly begin to squeeze the ribs with your hands, at the same time, slowly, exhaling air.

4. Expansion of the chest

From lack of physical activity and hypodynamia, the volume of the chest decreases. This exercise is very useful for restoring normal chest volume.

Exercise scheme:
1. Get straight.
2. Take a full breath.
3.Hold air.
4. Stretch both arms forward and keep both fists clenched at shoulder level.
5. In one motion, take your hands back.
6. Move your hands to the fourth position, then to the fifth, repeat quickly several times, all the while clenching your fists and straining the muscles of your hands.
7. Sharply exhale air through an open mouth.
8. Perform a cleansing breath.

5. Breathing exercise on the go

Exercise can be performed while walking, and in general at any suitable time.

Exercise scheme
1. Walk with your head held high and with your chin slightly extended forward, pulling your shoulders back and paying attention to the fact that the steps are of equal length.
2. Take a full breath, mentally counting to eight and taking eight steps during this time so that the count matches the steps, the breath should stretch for the time of eight steps.
3. Slowly exhale air through the nostrils, also counting to eight and taking eight steps during this time.
4. Hold your breath while continuing to walk and count to eight.
5. Repeat this exercise until you feel tired. After the break, continue. Repeat several times a day.

If this exercise is difficult, you can reduce the time of inhalation, exhalation and retention of breath to the duration of four steps.

6. Morning exercise

Exercise helps you move from sleep to active state.

Exercise scheme:
1. Stand straight, raising your head, pulling in your stomach, pulling your shoulders back, arms with clenched fists extended along the body.
2. Slowly rise on your toes, very slowly taking a full breath.
3. Remaining in this position for a few seconds, hold your breath.
4. Slowly return to the original position while exhaling very slowly through the nostrils.
5. Perform a cleansing breath.

Repeat the exercise several times.

7. Exercises to activate blood circulation

Exercise scheme:
1. Stand up straight.
2. Take a full breath, hold your breath.
3. Slightly lean forward, take a stick or cane by the two ends, gradually increase the compression force.
4. Release the stick and straighten up, exhaling slowly.
5. Repeat the exercise several times.
6. Perform a cleansing breath.

You can perform this exercise without a stick, just imagining it to yourself, but putting all your strength into an imaginary squeeze. This exercise quickly normalizes arterial and venous circulation.

cleansing breath

This is a special breathing exercise that allows you to quickly clear the airways. It is performed whenever it is necessary to restore breathing, when breathing has gone astray, or has become too frequent.

Starting position: standing, feet shoulder-width apart, arms lowered along the body.

A full breath is taken, and without holding the breath, an intense exhalation begins in small portions through tightly compressed lips, which stretch into a kind of smile. Cheeks do not need to be puffed up. The body is maximally tense on exhalation: the hands are clenched into fists, the arms are extended down along the body, the legs are straightened, the buttocks are pulled up and tightly compressed. It is necessary to exhale as long as there is something to exhale, to the very last drop of air. And another full breath. Repeat until complete recovery of breathing.

Attention:

The exercises listed below are strictly not recommended to be performed (or performed with great care, after consultation with a specialist, under the supervision of a doctor):

People with organic heart disease; blood diseases (leukemia, thrombosis and thrombophlebitis, hemophilia, acid-base imbalance); consequences of severe traumatic brain injury; transferred inflammation of the brain; residual effects of his severe concussions and bruises; increased intracranial and ocular pressure; diaphragm defects; retinal detachment; chronic inflammation of the middle ear; inflammation of the lungs; acute conditions of the peritoneal organs;

After abdominal and thoracic operations - until the adhesions are completely eliminated; with severe violations of the body scheme; acute neurotic states and failures of adaptation; severe vegetative-vascular or neurocircular dystonia “according to hypertonic type”;

Do not perform breathing exercises with severe physical fatigue; overheating and hypothermia; severe drug intoxication; at a body temperature above thirty-seven degrees Celsius; children under fourteen; after the second month of pregnancy; with strong or painful periods.