Many are lost in the abundance of methods and techniques of "proper" breathing and breathing exercises.They were and are used in virtually all ancient and modern schools, health, defense, sports and martial arts, martial arts. Major research institutions are developing methods and instruments for the normal, artificial or forced gas exchange in natural and extreme conditions for the pilots, astronauts, submariners.
Arts manage the optimal balance of oxygen and carbon dioxide in arterial blood is to increase the amount of carbon dioxide at the required minimum and sufficient oxygen content.
need for carbon dioxide there was "historically" many millions of years ago, when carbon dioxide in the atmosphere was nine-tenths of its volume. Now the air is present only 0.03% of carbon dioxide, and his blood contains more than 7%. But the laws of cell metabolism in need of carbon dioxide to live, survive. Therefore, we breathe more than you need, but we live less than they could. The average person carries 12 breaths per minute. At the same time very lightweight ventilated with excessive loss of carbon dioxide. Surface and slower - at least half to two times - the breath will lead to an increase in life expectancy of 20-30 years.
Arts manage the optimal balance of oxygen and carbon dioxide in arterial blood is to increase the amount of carbon dioxide at the required minimum and sufficient oxygen content.
need for carbon dioxide there was "historically" many millions of years ago, when carbon dioxide in the atmosphere was nine-tenths of its volume. Now the air is present only 0.03% of carbon dioxide, and his blood contains more than 7%. But the laws of cell metabolism in need of carbon dioxide to live, survive. Therefore, we breathe more than you need, but we live less than they could. The average person carries 12 breaths per minute. At the same time very lightweight ventilated with excessive loss of carbon dioxide. Surface and slower - at least half to two times - the breath will lead to an increase in life expectancy of 20-30 years.
And if you learn to breathe with a frequency of 1.3 breaths per minute, as is done by experienced yoga, you can really have a low-protein diet, using a fusion protein nitrogen from the air and carbon dioxide.
vast number of people seem completely incomprehensible, and therefore impossible to achieve such high success in such a primitive way, like breathing exercises. suggested breathing exercises is available for all, requires little time, it is technically simple, it can be done at any worldly pause, when attention can be focused on the process of respiration. This is standing in line, and uniform walking, and any break from work, etc., etc. This complex is in the daily execution will not increase the life expectancy of 20-30 years, but 7-10 years old, excellent health and victory over depression, you are guaranteed. As for the longevity of 20-30 years because of physical yoga, breathing exercises and mental - is very real, and the next stage, which, however, will require 2-3 years for the development of integrated exercises for 1-2 hours of daily training, as well as improving life style. Further, this lifestyle will have to follow the rest of life. Most of this is what's scary. But that is another, albeit a very interesting topic. It should be noted the main thing: the breath be trained. We breathe continuously and randomly. A breathing exercise begins with the moment when our attention switches to the control of breathing. That's the whole secret. There are three simple classical phase breathing exercises. This simple breathing exercises, breathing and rhythmic pendulum mantra of "vibration". starting position for all three phases. The basic requirement to perform all the exercises is the vertical position of the spine. In other words, you can sit, stand or even move slowly so that your breath does not stray. In the comfort of all the exercises can be done with eyes closed. The only limitation - a full stomach. Therefore, the most optimal for the morning 30 minutes before meals or 2-3 hours after eating. Gradual and moderate, lack of self-restraint, self-control and analysis of results necessarily lead to success.After the breathing exercise good to drink a glass of hot water. Simple breathing exercises simple breathing exercises consists of six exercises.Exercises can be done several times a day, if necessary, to recover or relax. If the first four exercises normalize gas exchange and to stabilize and relax the body, the latter two can be regarded as an oxygen pillow, as you know, used in cases of emergency. To perform this gymnastics takes only 5-6 minutes. It allows you to quickly relieve fatigue and recover. With regular performance, it normalizes gas exchange, blood pressure, immune and nervous system, cleanses the body of toxins, improves digestion, heart and increases lung capacity and longer life. 1.Full breath . Start slowly exhale through the nose. Lower the aperture, slightly plunging belly. Then, stress-free breath, and begin a slow quiet breath through both nostrils "bottom up", filling the lungs to two thirds of their volume. First, stuck out his lower abdomen, then gently raise your upper chest and in the last phase just lift the collarbone. Not holding breath, immediately start slow quiet breath - gently pull the stomach, while the diaphragm moves upwards, then lightly compressed edge (down the upper part of chest), and then descend the clavicle. And so the cycle repeated three "exhale-inhale." Mentally, assuming, for example, up to three during exhalation and up to three during inhalation, it is necessary to find eventually a comfortable duration of inhalation and exhalation. Attention should be focused on the analysis, smoothness and continuity of the respiratory system. It helps the mental image, for example, a uniformly spinning flywheel in the lungs or uniformly rises and falls along the spine piston. Exercise is performed for about 1 minute. 2. Overcoming the breath . Lower your chin to the jugular fossa. To press the tongue to the soft palate. Pushing the narrowing of the airways, perform 3 times "full breath", as described in the previous exercise. When breathing air produces a characteristic sound of snoring, which, when well-mastered exercise becomes audible only to the Executive. The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute. 3. The cooling breath . Exhale through your nose, keeping equipment "complete breathing". Drool lips and pull them, as the pronunciation of "u" sound.Wet tongue roll tube and stick between his lips. Run a full breath through a tube wet tongue and lips, pause to swallow the saliva, and then do a full breath through your nose. Exercise run 3 times. This is the only exercise in which breathing is performed through the mouth. The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute. 4. Cleansing breath . Run the "full breath" as follows. Little finger and ring finger of your right hand hold the left nostril. Exhale through the right nostril and breathe without pause through the same nostril. Closing the right thumb right nostril, left open at the same time, begin to exhale through it. Not making the breath, inhale through the left nostril. Change the position of the fingers and continue the exercise until the completion of two cycles of "take a breath" in each direction. Exercise is easy to remember, if you always carry breath "through someone else's nostril." The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute.
vast number of people seem completely incomprehensible, and therefore impossible to achieve such high success in such a primitive way, like breathing exercises. suggested breathing exercises is available for all, requires little time, it is technically simple, it can be done at any worldly pause, when attention can be focused on the process of respiration. This is standing in line, and uniform walking, and any break from work, etc., etc. This complex is in the daily execution will not increase the life expectancy of 20-30 years, but 7-10 years old, excellent health and victory over depression, you are guaranteed. As for the longevity of 20-30 years because of physical yoga, breathing exercises and mental - is very real, and the next stage, which, however, will require 2-3 years for the development of integrated exercises for 1-2 hours of daily training, as well as improving life style. Further, this lifestyle will have to follow the rest of life. Most of this is what's scary. But that is another, albeit a very interesting topic. It should be noted the main thing: the breath be trained. We breathe continuously and randomly. A breathing exercise begins with the moment when our attention switches to the control of breathing. That's the whole secret. There are three simple classical phase breathing exercises. This simple breathing exercises, breathing and rhythmic pendulum mantra of "vibration". starting position for all three phases. The basic requirement to perform all the exercises is the vertical position of the spine. In other words, you can sit, stand or even move slowly so that your breath does not stray. In the comfort of all the exercises can be done with eyes closed. The only limitation - a full stomach. Therefore, the most optimal for the morning 30 minutes before meals or 2-3 hours after eating. Gradual and moderate, lack of self-restraint, self-control and analysis of results necessarily lead to success.After the breathing exercise good to drink a glass of hot water. Simple breathing exercises simple breathing exercises consists of six exercises.Exercises can be done several times a day, if necessary, to recover or relax. If the first four exercises normalize gas exchange and to stabilize and relax the body, the latter two can be regarded as an oxygen pillow, as you know, used in cases of emergency. To perform this gymnastics takes only 5-6 minutes. It allows you to quickly relieve fatigue and recover. With regular performance, it normalizes gas exchange, blood pressure, immune and nervous system, cleanses the body of toxins, improves digestion, heart and increases lung capacity and longer life. 1.Full breath . Start slowly exhale through the nose. Lower the aperture, slightly plunging belly. Then, stress-free breath, and begin a slow quiet breath through both nostrils "bottom up", filling the lungs to two thirds of their volume. First, stuck out his lower abdomen, then gently raise your upper chest and in the last phase just lift the collarbone. Not holding breath, immediately start slow quiet breath - gently pull the stomach, while the diaphragm moves upwards, then lightly compressed edge (down the upper part of chest), and then descend the clavicle. And so the cycle repeated three "exhale-inhale." Mentally, assuming, for example, up to three during exhalation and up to three during inhalation, it is necessary to find eventually a comfortable duration of inhalation and exhalation. Attention should be focused on the analysis, smoothness and continuity of the respiratory system. It helps the mental image, for example, a uniformly spinning flywheel in the lungs or uniformly rises and falls along the spine piston. Exercise is performed for about 1 minute. 2. Overcoming the breath . Lower your chin to the jugular fossa. To press the tongue to the soft palate. Pushing the narrowing of the airways, perform 3 times "full breath", as described in the previous exercise. When breathing air produces a characteristic sound of snoring, which, when well-mastered exercise becomes audible only to the Executive. The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute. 3. The cooling breath . Exhale through your nose, keeping equipment "complete breathing". Drool lips and pull them, as the pronunciation of "u" sound.Wet tongue roll tube and stick between his lips. Run a full breath through a tube wet tongue and lips, pause to swallow the saliva, and then do a full breath through your nose. Exercise run 3 times. This is the only exercise in which breathing is performed through the mouth. The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute. 4. Cleansing breath . Run the "full breath" as follows. Little finger and ring finger of your right hand hold the left nostril. Exhale through the right nostril and breathe without pause through the same nostril. Closing the right thumb right nostril, left open at the same time, begin to exhale through it. Not making the breath, inhale through the left nostril. Change the position of the fingers and continue the exercise until the completion of two cycles of "take a breath" in each direction. Exercise is easy to remember, if you always carry breath "through someone else's nostril." The bill, the image of the flywheel or the piston is very helpful. Exercise is performed for about 1 minute.
Five. Ventilation of the cavities of the head. Exhale, then inhale, filling the lungs by about half. The essence of the exercise is controlled by a series of sharp exhalations. Inhale while there as if by itself. Diaphragm during inhalation and exhalation should be raised and lowered like a piston pump, and chest - to be extended and motionless. The hands, head and shoulders should not twitch in time to expiration. Expiratory time is about 3 times as long as inhalation. All of the exercise consists of three series with a pause between them to perform "full breath". In each series can be performed from 3 to 10 breaths so as not to stray breath during the pause. Exercise is performed for about 1 minute. 6.Ventilation of the lungs. Inhale and exhale through the nose quickly and vigorously, by raising and lowering the diaphragm. The duration of inspiration is the length of exhalation. Interval between inhalation and exhalation there. Diaphragm during inhalation and exhalation should be raised and lowered like a piston pump, and chest - to be extended and motionless. The hands, head and shoulders should not twitch to the beat of inhalation and exhalation. All of the exercise consists of three series with a pause between them to perform "full breath". In each series can be performed on the well-being from 6 to 20 breaths so as not to stray breath during the pause. Exercise is performed for about 1 minute.Shuttle rhythmic breathing allows simple breathing exercises to create a foundation to prepare for the pendulum breathing. Here are three classic basic exercises: breathing pendulum, pendulum breathing with a delay of breath, breath of a pendulum with a delay of expiration. 1.Shuttle breath. breathing technique simple pendulum is practically the same as the simple technique of "full breath", with the only difference being that between breaths (inhaling and exhaling,) appears short of breath zataivanie. However, the pendulum breathing less accentuated, because when performing this exercise, the air is filled with no more than half of the real volume of the lungs. The duration of exhalation and inhalation are the same with a very short zataivaniem between them.The process of breathing is similar to a sine wave, in which the highs and lows mimic the minimum delay (more like a zataivanie) in the transitions take a breath and exhale, inhale. Mentally, assuming, for example, up to three during exhalation and up to three during inhalation, it is necessary to find eventually a comfortable duration of inhalation and exhalation. It helps the mental image, for example, a uniformly spinning flywheel in the lungs or uniformly rises and falls along the spine with minimal piston braking between inhalation and exhalation, and vice versa. Duration of exercise for 2 minutes. The essence of the exercise is to concentrate on the breathing process.Exercise calms the nervous system, relaxes the facial muscles and improves the condition of the vocal cords. 2. Shuttle delayed breath on inspiration. first "run" the usual pendulum breathing. You then need to complete a breath pause, more like a infraslow breath duration 2-fold shorter breaths. The transition from inspiration to expiration infraslow should be invisible. Between exhalation and inhalation is the instantaneous zataivanie breathing, as earlier in pendulum breathing.The whole cycle of breathing consists of 2 parts inspiration, one part inspiration infraslow, 2 parts of exhalation (2:1:2). Respiratory rate is chosen in such a way as to ensure the comfort of the exercise. Attention should be focused on the analysis, smoothness and continuity of breath, especially on the breath and the pause after the inhalation. As before, the quality of the exercise is enhanced with the help of a mental image, for example, a uniformly spinning flywheel in the lungs or uniformly rises and falls along the spine piston or oscillating pendulum. Exercise duration is 2 minutes. Exercise develops mindfulness and concentration ability of thought. 3. Shuttle delayed breath as you exhale . At first "run" the usual pendulum breathing. You then need to complete the breath pause, more like a breath infraslow duration less than 2-fold exhalation.The transition from inhalation to exhalation infraslow should be invisible. Between inhalation and exhalation of breath is instantaneous zataivanie, as earlier in pendulum breathing. The whole cycle of breathing consists of two parts of the exhalation, a part of infraslow exhale, inhale two parts (2:1:2). Respiratory rate is chosen in such a way as to ensure the comfort of the exercise. Attention should be focused on the analysis, the smoothness and continuity of breath, especially on the exhale and the pause after the exhalation, as well as relaxing the airway muscles. As before, the quality of the exercise is enhanced with the help of a mental image, for example, a uniformly spinning flywheel in the lungs or uniformly rises and falls along the spine piston or oscillating pendulum. When lowering shaped flywheel, piston, or the pendulum slows down his movement (infraslow exhalation). Exercise duration is 2 minutes. amplitude of respiration in this exercise is even smaller than in the previous two. The objective is to increase the duration of the inhale-exhale cycle and reduce the depth of its amplitude. When your exploration of this exercise, you can connect to the root of the tongue pressing against the sky, as described in the exercise, "overcoming the breath." Exercise is the key to perfect health, slowing the aging process and the fundamentals of meditation. It can be used as a separate exercise to improve mental health. mantra of "vibration" under the heading "The art of being happy," I came back in "samizdat" times a small book, which was given (the first in my experience) mantra, I was struck by simplicity and efficiency. Only later did I learn from other sources, that this "secret, divine, magical, life-saving" sounds indeed the mantra of more than one thousand years. Mantra means "mental defense" in the broadest sense of the phrase. These seven sounds: OM, BOM, CAD, RM, RAM, VAM, LAM. Starting position: Sit in a posture with the spine positioned vertically, close your eyes for the entire period of performance of the mantra , adjust the pendulum rhythmic breathing.Technique: With the pendulum to move to inhale breath into two thirds of the lungs and then, without pause, exhaling slowly, sing, stretching vowels and nasal sound "mmm", all seven series of sounds. Start singingthe first sound 'A-o-u-uh "and send mentally look at the uppermost point of the head (fontanelle). When properly performed you will feel the vibration inside the top of my head. Click on the same breath to singthe second sound "in-the-uh" and point the mind's eye in the center of the head opposite the brow. Feel the vibration. At this point in the pituitary gland is located or, as yoga, "a strong-willed chakras." If you have enough air in the same breath, go to the third sound "Ha-ha-mmm," and direct the mind's eye on the projection of the thyroid gland in the spine. When will feel the vibration in this area ("throat chakra"), go to the next sound. There will come a time when you can on a single breath to sing all seven sounds, directing the mind's eye with his eyes closed to the appropriate nerve center (chakra), and feel its vibration .But first you can each time, or through time again to fill the lungs of 2/3 the volume and continue singing the sounds of all of the same scheme.Fourth sound of "I-I-uh" - look at the projection of the "air-chakra" (about the center of the lungs) to vertebral column. It's hard not to notice the vibration of this chakra. Fifth sound "Ra-ah-uh" - look at the projection of the "fiery chakra" (stomach) on the spine. Feel the vibration and then proceed to the next sound. Sixth sound "Wa-ah-uh" - look at the projection of the "Water Chakra '(bladder) in the spine. Feel the vibration - vibratory "Water Chakra 'and proceed to the final sound.seventh sound of "La-ah-uh" - look at "earth chakras" (tailbone). Feel the vibration in the intestine and can finish the mantra and open your eyes and go back to the first chakra and begin a new cycle. useful in repeated cycles to change the pitch and volume. Later, try to learn to sing to myself. In general, the description of the mantra "vibration" is much more complicated its execution. effect. This is one of the most effective and simple to perform mantras. Singing at the same time the matrix version of the simplest means of pendulum rhythmic breathing, but with a much prolonged exhalation - just what you need to prolong life, ie, to increase the level of carbon dioxide in the blood. It is known that the singing, and in particular the Church, increases life expectancy.Vibration ganglia - a kind of natural vibratory massage that improves blood circulation and normalizing these centers. This is a great preparatory exercise for any kind of meditation. However, it is useful to separate her performance. The mantra relieves nervous stress, physical or mental fatigue, depression
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