Breathing techniques and breathing exercises. Breathing exercises Breathing exercises why they are needed

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There is hardly a single person in the world who would not want to remain healthy throughout their life. Be healthy - that's what we wish each other first of all. However, to maintain your health you need to do something about it. If we sit with our hands folded, then not only will it not increase, but, on the contrary, it will decrease. First of all, each of us should remember about a healthy lifestyle. It is also important to know about existing healing methods, using which you can not only maintain health, but also regain lost health. One of these healing methods is breathing. gymnastics.
What is breathing exercises? Why is it needed? In the fight against what diseases can one resort to its help? What exercises are included in breathing exercises?
.site) will tell you in this article.

An excellent method of healing

Breathing exercises are actually one of the most miraculous healing methods. For the first time, people started talking about breathing exercises several decades ago. Since then, this healing method has earned the recognition of millions of people who, thanks to breathing exercises, managed to regain their health. In fact, this method is also good because you don’t need to spend money on it. Study the course of exercises and get well again. The most important thing in breathing exercises is the right approach. First, study everything in detail and only after that start studying. Otherwise, you will not be able to get any positive effect.

By doing breathing exercises, you will be able to observe how all parts of your body work during the exercises, starting with your head and ending with your feet. To be honest, the process of breathing still causes a lot of admiration among many scientists. A person breathes and with his breath makes the whole body work. All this happens during normal breathing. Now just think about what you can expect from your body if you don’t just breathe, but perform a whole series of breathing exercises. In fact, these exercises almost immediately enhance the reaction of the entire body, increasing both internal tissue respiration and the absorption of oxygen by tissues.

Breathing exercises are a panacea for a huge number of diseases. With its help, you can get rid of various ailments of the bronchi, such as bronchial asthma, obstructive or chronic bronchitis. Breathing exercises are also excellent for treating various types of deformities of the osseous-ligamentous system. We are talking about both the chest and the spine. Breathing exercises make it very easy to cope with overwork, insomnia, excessive fatigue, and tension. You won’t believe it, but quite often breathing exercises are used for weight loss. Yes, yes, it helps to get rid of extra pounds.

What exercises are included in breathing exercises?

In principle, each person chooses for himself the exercises that he really needs. For example, if you need to train your diaphragm, then exercises such as “Cat”, “Forward Step”, “Pump” and “Big Pendulum” are suitable for you. If you are actively struggling with excessive excitement or have minor problems with brain function, then exercises such as “Pump”, “Steps”, “Hug your shoulders” and some others will come to the rescue. In case of bronchial diseases, you should perform exercises based on short inhalation and very long exhalation.

We can talk about breathing exercises and its benefits for a very long time. Another thing is important - you must understand that all these exercises must be performed along with the use of medications and dietary supplements that will be prescribed to you by your doctor. Breathing exercises alone are effective only if you use them directly to prevent the development of certain ailments, and not to treat them.

CONSULTATION

" BREATHING EXERCISES"

Breathing exercises for preschool children Health-saving technologies

Why do you need breathing exercises?

1. Breathing is the most important function of the body. An important place in physical culture is occupied by special breathing exercises, which provide complete drainage of the bronchi, cleanse the mucous membrane of the respiratory tract, and strengthen the respiratory muscles. Even the ancient eastern sages, the creators of various respiratory systems, attached great importance to breathing exercises.
2. It was believed that in addition to oxygen supply, breathing also provided energy to the body. Proper breathing regulates the state of the human nervous system.
3. A person’s health, physical and mental activity largely depend on breathing, for example, breathing rate and breathing alternately through the left and right nostrils affect brain functions.
4. The fitness of the respiratory muscles determines a person’s physical performance and endurance: as soon as an untrained person runs a few tens of meters, he begins to breathe rapidly and feel shortness of breath due to the poor development of the respiratory muscles. Trained people do not experience shortness of breath, and their breathing quickly calms down even after prolonged physical activity.

Breathing exercises help saturate every cell of the body with oxygen. The ability to control breathing contributes to the ability to control oneself.

In addition, proper breathing stimulates the functioning of the heart, diseases, and improves digestion.

Exhaling slowly helps you relax, calm down, and cope with anxiety and irritability.

In addition, breathing exercises are simply necessary for children who often suffer from colds, bronchitis, as well as those recovering from pneumonia or suffering from bronchial asthma.

Breathing exercises help to increase the child’s overall vitality, resistance, hardening and resistance of his body to diseases of the respiratory system.

Develops respiratory muscles, increases the mobility of the chest and diaphragm, improves lymph and blood circulation in the lungs, improves the activity of the cardiovascular system.

There are many methods of breathing exercises known (according to K. P. Buteyko, A. N. Strelnikova, according to the yoga system, etc.), but mechanically following any of them is not advisable.

• lower or “abdominal”, “diaphragmatic” (only the diaphragm is involved in respiratory movements, and the chest remains unchanged; the lower part of the lungs is mainly ventilated and the middle part is slightly ventilated);
• middle or “costal” (intercostal muscles are involved in respiratory movements, the chest expands and rises slightly; the diaphragm also rises slightly);
• upper or “clavicular” (breathing is carried out only by raising the collarbones and shoulders with a stationary chest and some retraction of the diaphragm; the tops of the lungs are mainly ventilated and the middle part is slightly ventilated);
• mixed or “full yogi breathing” (combines all the above types of breathing, while all parts of the lungs are evenly ventilated).

To successfully master breathing exercises, you must follow the following basic rules:

Take in air through the nose;

Do not raise your shoulders;

The exhalation should be long and smooth;

It is necessary to ensure that your cheeks do not puff out (to begin with, you can hold them with your hands);

You need to breathe with pleasure, since positive emotions in themselves have a significant healing effect;

It is necessary to concentrate on the breathing exercise, which increases its positive effect.

In order to systematically use breathing exercises, they should be included in complexes of morning gymnastics, health-improving gymnastics after sleep, GCD, physical development and physical education. minutes, during direct educational activities.

Examples of exercises for correct breathing gymnastics.

1. "TRUMPETER"

• Sitting, the hands are clenched into a tube and raised up. Exhaling slowly, pronounce loudly: “d-u-u-u” (repeat 4-5 times).

1. "WATCH"

• I. p. Standing, legs slightly apart, arms lowered
• 1-swing your arms forward-tick (inhale)
• 2-swing your arms back and forth (slow exhalation) - repeat 4-5 times.

1. "ROOSTER"

• Stand straight, legs apart, arms down. Raise your arms to the sides, inhale, and then slowly
• lowering your hands, exhaling, say “ku-ka-re-ku.” - repeat 5-6 times.

1. “PORRIDGE IS BOILING”

• Sitting, one hand lies on the stomach, the other on the chest. Drawing in your stomach - inhale, sticking out your stomach - exhale.
• Exhaling, say loudly: “f-f” (repeat 3-4 times)

1. "STEAM LOT"

• Walk around the room, making alternating movements with your hands and saying: “chuh - chuh - chuh.” (20-30 seconds).

1. "PUMP"

• Stand straight, feet together, arms down. Inhale, then tilt the torso to the side - exhale, hands slide along the body (s -s-)

1. "ADJUSTER"

*Standing, feet shoulder-width apart, one arm raised up, the other

• set aside. Inhale through your nose, then change the position of your hands and during an extended exhalation say “rr-r-r-r-r-r” (5-6 times)

1. "GROW BIG"

• Stand straight, legs together, raise your arms up, stretch well, rise on your toes—inhale
• lower your arms down, lower your entire foot - exhale. As you exhale, say “u-h-h-h-h.” (4-5 times).

1. "PENDULUM"

• Standing, feet shoulder-width apart, arms open to the sides. Tilt your torso to the right and left.
• When tilting, exhale, say: “t-u-u-u-x-x” (3-4 tilts).

1. "GEESE ARE FLYING"

• Walk slowly for 1-2 minutes. Raise your arms to the sides - inhale, arms down - exhale, say: “g-oo-oo-oo”.

Breathing exercises - these exercises are simply necessary for children who often suffer from colds, bronchitis, those recovering from pneumonia, and children suffering from bronchial asthma. Breathing exercises perfectly complement any treatment (drug, homeopathic, physiotherapeutic), develop the child’s still imperfect respiratory system, and strengthen the body’s defenses.

Correct breathing.

Another necessary condition for proper development and good growth is the ability to breathe correctly. A child can easily be taught proper breathing. Nine out of ten children breathe incorrectly and feel unwell for this reason. A child who does not know how to breathe correctly can be recognized immediately: narrow shoulders, weak chest, open mouth, nervous movements.

The essence of breathing is to let air into the lungs and oxygenate the blood in the pulmonary alveoli. Breathing is divided into two acts: inhalation, during which the chest expands and air enters the lungs; and exhale - the chest returns to its normal volume, the lungs compress and push out the air in them.

Your task is to teach your child to cleanse his lungs well. If he does not exhale completely, then a fair amount of spoiled air remains deep in the lungs, and the blood receives little oxygen. By teaching your child to breathe through his nose, you will help him get rid of frequent runny noses, flu, sore throat, etc.

It is necessary to accustom the child to full breathing so that he expands the chest and develops the abdominal muscles. Show how to draw in your stomach while breathing, making it flat and sunken.

Playing with roses and dandelions will help you understand what breathing is. Let him smell the flower (mouth closed, nostrils turned). Many babies sniff rather than sniff. Help me feel the difference. Then let him blow on the dandelion: first with his mouth so that he can see how the seeds fly away, then with his nose (alternately pressing one nostril to the bridge of his nose, then the other).

You can continue the game: make the paper mill spin, blow out the candle. These exercises are also performed alternately (mouth and nose). Children have a lot of fun with soap bubbles - also a useful activity for developing proper breathing.

While walking in a park, outside the city, in a forest, near a river, show how you can feel the wonderful taste of clean air by slowly inhaling it through your nose. Then force the used air to be completely removed from the lungs. At the same time, develop sensitivity: “What are you feeling? The color, the smell of grass or wet autumn leaves?

How to relieve a child from coughing using breathing exercises

Children have a highly developed cough center, so they often suffer from coughing. To prevent this, you need to strengthen your airways from early childhood and it’s better to do it playfully!
You can blow on dandelions, blow feathers from your palm. A very useful toy for the development of the lungs is a whistle, especially since there are a great many types of whistles, so the child will not get bored. A very fun game to play by blowing through a cocktail straw into a glass of water. The child blows, the water bubbles - it’s fun and useful, not only for strengthening the respiratory tract, but also for the development of the speech apparatus. Older children can inflate balloons. But remember that breathing exercises are very tiring and can cause dizziness, so you should not do them for more than 5 to 10 minutes.

In order to help your child cope with a cough as quickly as possible, I offer you a breathing exercises game complex (for children from 2 years old). This complex develops the respiratory muscles, speech apparatus, coordination of movements, muscles of the arms and spine, promotes correct rhythmic breathing and pronunciation of sounds.

It is better to do it before breakfast or after dinner. So, ventilate the room and get started.

Exercise 1. BUBBLES.
Let your baby take a deep breath through his nose, puff out his “bubbly cheeks” and slowly exhale through his slightly open mouth. Repeat 2 - 3 times.

Exercise 2. PUMP.
The baby puts his hands on his belt, squats slightly - inhale, straightens up - exhale. Gradually the squats become lower, the inhalation and exhalation take longer. Repeat 3 - 4 times.

Exercise 3. SPEAKER.
You ask questions, the baby answers.
How does the train talk? Tu-tu-tu-tu.
How does the machine hum? Bi-bi. Bi-bi.
How does the dough “breathe”? Puff - puff - puff.
You can also sing vowel sounds: o-o-o-o-ooo, o-oo-oo-oooo.

Exercise 4. AIRPLANE.
Tell the poem, and let the baby perform movements in the rhythm of the verse:
Airplane - airplane (baby spreads his arms to the sides, palms up, raises his head, inhales)
Takes flight (holds breath)
Zhu-zhu-zhu (makes a right turn)
Zhu-zhu-zhu (exhale, says zh-zh-zh)
I’ll stand and rest (stands up straight, hands down)
I'll fly to the left (raises head, inhales)
Zhu-zhu-zhu (makes a left turn)
Zhu-zhu-zhu (exhale, zh-zhu-zh)
I’ll stand and rest (stands up straight and lowers his hands).
Repeat 2-3 times

Exercise 5. MOUSE AND BEAR.
You read a poem, the child performs the movements.
The bear has a huge house (straighten up, stand on tiptoes, raise your arms up, stretch, look at your arms, inhale)
The mouse has a very small one (sit down, clasp your knees with your hands, lower your head, exhale while pronouncing the sound sh-sh-sh)
The mouse goes to visit the bear (walk on tiptoes)
He won't get to her.
Repeat 3 - 4 times.

Exercise 6 . BREEZE.
I am a strong wind, I am flying,
I fly wherever I want (arms down, legs slightly apart, inhale through the nose)
I want to whistle to the left (turn my head to the left, lips with a straw and blow)
I can blow to the right (head straight, inhale, head to the right, lips like a tube, exhale)
I can go up (head straight, inhale through the nose, exhale through the lips with a tube, inhale)
And into the clouds (lower your head, touch your chin to your chest, calmly exhale through your mouth)
In the meantime, I’m dispersing the clouds (circular movements with my hands).
Repeat 3-4 times.

Exercise 7. CHICKENS.
Do it together with your baby. Stand up, bend over, hang your wings freely and lower your head. We say: “Tak-tak-tak” and at the same time pat our knees. Exhalation. Straighten up, raise your arms up - inhale. Repeat 5 times.

Exercise 8. BEE.
Show your child how to sit: straight, arms crossed and head down.
The bee said: “Zhu-zhu-zhu” (we compress the chest and as we exhale we say: zhu-zhu, then as we inhale we spread our arms to the sides, straighten our shoulders and say...)
I’ll fly and buzz, I’ll bring honey to the children (he gets up and, spreading his arms to the sides, makes a circle around the room and returns to his place).
Repeat 5 times. Make sure that you inhale through your nose and breathe deeply.

Exercise 9. MOWING THE GRASS.
Invite your child to “mow the grass”: feet shoulder-width apart, arms down. You read a poem, and the child, saying “zu-zu,” waves his hands to the left - exhale, to the right - inhale.
Zu-zu, zu-zu,
We mow the grass.
Zu-zu, zu-zu,
And I'll swing to the left.
Zu-zu, zu-zu,
Together quickly, very quickly
We will mow all the grass.
Zu-zu, zu-zu.
Let the child shake with relaxed hands and repeat from the beginning 3 to 4 times.

I’ll give an example of some more exercises; you can always complete and alternate them in your own way.

Step march!
Stand up straight, gymnastic stick in your hands. Walk with your knees high. Inhale for 2 steps, exhale for 6-8 steps. As you exhale, say “ti-sh-sh-she.” Repeat for 1.5 minutes.

Balls are flying .
Stand straight, hands with the ball in front of your chest. Throw the ball forward from your chest. As you exhale, say “u-h-h-h-h.” Repeat 5-6 times.

Skier.
Simulation of skiing for 1.5-2 minutes. As you exhale, say “mm-mm-mm.”

Semaphore.
Standing or sitting, back straight. Raise your arms to the sides - inhale, slowly lower them down - long exhale, say “s-s-s-s-s”. Repeat 3-4 times.

Preschoolers can do these exercises in the morning and midday. In the summer, it’s better to go outside while walking.

The course of exercise therapy should last 3-4 months. The given set of exercises is prescribed to preschool children with frequent acute respiratory viral infections, chronic runny nose, sinusitis, laryngotracheitis. It not only promotes the child’s rapid recovery from illnesses, but also prevents the occurrence of repeated acute respiratory viral infections and exacerbations of chronic diseases of the upper respiratory tract.
The complexes must be performed twice a day, no earlier than 1 hour after meals and 1-1.5 hours before bedtime. The total duration of the lesson is 10-15 minutes.

Before starting the lesson, it is necessary to ventilate the room and do a wet cleaning. Classes are held with the window open.

Walking around the room combined with hand movements. When inhaling, arms to the sides; when exhaling, arms at your sides. Breathing through the nose. Mouth closed. Walking can turn into slow running. When running for 3 counts - inhale, for 3 counts - exhale.

1. "Lean forward." IP - standing; feet shoulder width apart. Raise your arms up (inhale through your nose), bend your torso low forward (exhale through your mouth). Repeat 6-8 times.
2. "Grow big." IP - standing; legs together. Raise your arms up, stretch well, rise on your toes (inhale through your nose). Lower your arms down, lower your entire foot (exhale through your mouth). Repeat 5-6 times.
3. “Let’s reach for our heels.” IP - Sitting on a bench. The back is straight, legs together, hands on the belt. Straighten your legs, with the palms of your arms extended forward, reach the back of your feet (inhale through your nose). Return to IP (exhale). Repeat 5-6 times.
4. "Signalman." IP - sitting on a chair, leaning back. Raise your arms to the sides - up, crossing them above your head, as if giving a signal with flags (inhale through your nose). Return to IP (exhale). Repeat 6-8 times.
5. "Spring." IP - lying on your back; legs straight, arms along the body. Raise your legs and bend them at the knees, press them to your chest (exhale). Return to IP (inhale). Repeat 6-8 times.
6. "Seal". IP - lying on stomach; arms extended along the body. Place your hands on your belt, raise your upper chest, shoulders and head, stretch (inhale). Return to IP (exhale). Repeat 6-8 times.
7. "Straight back". IP - sitting on a chair; arms along the body. Take a deep breath, straightening your back. Lower your shoulder blades and shoulders down (exhale smoothly through your nose). Repeat 6-8 times.
8. "Clean nose." IP - sitting on a chair. Breathing through the nose, first with one nostril, then the other, then both at the same time. Mouth closed.
   Walking around the room, accompanied by clapping your hands: in front, above your head and behind your back. The mouth is tightly closed. Breathing is voluntary, through the nose.

An indispensable condition is constant monitoring of the well-being of children. All exercises should be performed against the backdrop of positive responses from the child. We must always remember the commandment of Hippocrates “Do no harm!”

The teacher must provide emotional warmth and support to each child.

We must remember that positive results are possible only with the joint work of the entire team of preschool employees, in understanding the importance and significance of breathing exercises in working with children.

Have you ever thought about how you breathe? In life, we use less than half the volume of our lungs; we inhale air superficially and rapidly. This wrong approach disrupts the functioning of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we inhale air, the less oxygen the body absorbs. Without holding your breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, stimulates the respiratory center and makes it work in optimal mode.

Why is improper breathing dangerous?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to replenish the excess loss of carbon dioxide, the body turns on the defense system. The result is overstrain, which leads to increased mucus secretion, increased cholesterol levels, narrowing of blood vessels, spasms of the bronchi and smooth muscles of all organs.

How to normalize the breathing process?

The enrichment of blood with carbon dioxide is facilitated by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to lead a healthy lifestyle.

What are the benefits of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage internal organs, improve intestinal motility and strengthen the abdominal muscles.
• Concentrating and increasing intellectual activity.
• Reducing fatigue, combating stress, etc.
• A surge of energy, vigor and excellent well-being.
• Young, elastic skin and even losing extra pounds.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Train outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted while studying. Concentration is important to achieve maximum effect.
4. Breathe slowly. Slow breathing promotes the greatest saturation of the body with oxygen.
5. Have fun doing the exercises. If unpleasant symptoms appear, stop training. Consult a specialist regarding reducing the load or increasing the pause between approaches. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

Yoga practice

Many centuries ago, yogis discovered the relationship between breathing and the emotional, physical and mental development of a person. Thanks to special exercises, chakras and channels of perception open. Breathing exercises have a beneficial effect on internal organs, you gain balance and harmony. Yogis call their system pranayama. During exercises, you need to breathe only through your nose.

Pranayama is the ability to consciously control breathing and manage the energy of the body through inhalation and exhalation.

Kapalbhati - belly breathing

Sit in a comfortable position with your back straight. Close your eyes and focus your attention on the area between your eyebrows. As you inhale, inflate your stomach: relax the abdominal wall, and the air itself will enter the lungs. As you exhale, pull your stomach towards your spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

Close your right nostril with your thumb and inhale and exhale evenly through your left. Perform five cycles (inhalation and exhalation count as one cycle), then switch nostrils. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through your left nostril, then close it and inhale through your right. Change fingers, covering alternately the left and right nostril. Perform 10 breathing cycles.

Gymnastics Strelnikova

This gymnastics was developed as a way to restore the singing voice. However, practice has shown that A. N. Strelnikova’s method, based on gas exchange, is capable of naturally and effectively healing the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing is to inhale quickly through the nose every second while doing the exercises. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). The exhalation is imperceptible, it happens by itself. Strelnikova’s system includes many exercises, the basic ones being three.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise "Epaulettes"

Place your feet slightly narrower than shoulder width, your hands at waist level, your palms clenched into fists. As you inhale, sharply lower your arms, unclenching your fists and spreading your fingers. Try to tense your hands and shoulders with maximum force. Do eight episodes eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale loudly, slowly bend down and reach your hands towards the floor without touching it. Then smoothly return to the starting position, as if you were working with a pump. Do eight episodes eight times.

Buteyko method

According to K.P. Buteyko (Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

An interesting fact confirms this theory: the volume of the lungs of a patient with bronchial asthma is 10–15 liters, and that of a healthy person is 5 liters.

The goal of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes, and so on. The Buteyko system includes artificial shallow breathing, holding, slowing down and difficulty breathing up to the use of corsets.

Initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). The norm is from 60 seconds. Measure your pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above your eye line. Relax your diaphragm, starting to breathe so shallowly that your chest feels short of air. You need to stay in this state for 10–15 minutes.

The point of exercises according to the Buteyko method is to gradually reduce the depth of breathing and reduce it to a minimum. Reduce the inhalation volume for 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a technique for combating excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-step breathing

Imagine as if you are about to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, put your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation. Purse your lips into a tube, slowly and evenly release all the air from your lungs without a trace.
2. Inhale. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The inhalation should be noisy.
3. Exhalation. Raise your head up 45 degrees. Move your lips as if you were smearing lipstick. Forcefully exhale all the air from your diaphragm through your mouth. You should get a sound similar to “groin.”
4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to get a wave. Imagine that the stomach and other abdominal organs are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths and exhales. The goals of his exercises are healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 breathing movements performed simultaneously with ten exercises (one exercise - 6 inhalations and exhalations). We recommend starting with easy difficulty. Perform the first five exercises slowly six times. Breathe through your chest and nose.

5 exercises to strengthen your core muscles

Exercise No. 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower your straight legs forward, to the sides and back (one leg as you inhale, the other as you exhale).

Exercise No. 2. Place your feet a short stride apart. As you inhale, bend back as far as possible (with your head), push your hips forward, bend your hands clenched in fists at the elbows and hands. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees.

Exercise No. 3. Keep your heels closed and do not lift. As you inhale, tilt your torso to the left, while simultaneously moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise No. 4. Spread your feet as far apart as possible. Heels point outward and arms hang loosely at your sides. Turn your body: right shoulder back, left hip forward, and vice versa.

Exercise No. 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do a deep squat as you exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises are, they should be performed carefully. Consult your physician before starting any activity. Gradually increase your exercise to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises are contraindicated for people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, ARVI, decompensated cardiovascular and endocrine pathologies.

Surprisingly, it is true: the natural process of inhalation and exhalation can greatly change your life. Correctly selected breathing technique can improve health and provide. The main thing is the desire to learn and a competent approach.

Ryabova Olga Vladimirovna
Job title: teacher
Educational institution: MBDOU No. 38 "Kindergarten "Cheryomushki"
Locality: Mezhdurechensk city
Name of material: article
Subject:"Why do you need breathing exercises"
Publication date: 22.03.2018
Chapter: preschool education

Breathing exercises for children

It would seem like something, but everyone knows how to breathe from birth and there’s nothing special to train here,

inhalation-exit - what is it? Usually this kind of exercise is given a modest place at the end

gymnastic complexes to relax the body. But in fact the role of respiratory

exercises in the harmonious development of the baby should not be underestimated.

supplies

oxygen

the most important

growing

body,

the brain, and even the digestive organs, because in order for the food in the stomach to be digested and

assimilated

oxygen.

Saturated

oxygen

improving metabolism.

Remember how often children, carried away by play, begin to breathe through their mouths, and, as a result,

catch a cold. Oh, these endless acute respiratory infections, acute respiratory viral infections and other colds, how many parents

experiences associated with them. But one of the effective methods of preventing such

diseases is the same complex of breathing exercises.

It is also suitable for children suffering from bronchitis and other respiratory diseases.

systems, even such serious ones as bronchial asthma. Specially designed complex

exercises

who suffered

inflammation

restore

organism.

Breathing exercises in general can be an excellent addition to a variety of therapies.

– be it homeopathic or medicinal treatment or physiotherapy.

By learning to breathe deeply and measuredly, deeply during exercises, the baby and

everyday life begins to use this type of breathing, and this leads to the fact that

lung capacity gradually increases, which means your young champion will be able to dive into sea

depth, to be the fastest on the football field or on the ski track.

Do you think that the benefits of breathing exercises are limited to this? You guessed wrong.

Breathing plays a vital role in the formation of the speech system; it nourishes the speech

apparatus with the energy necessary for good and clear pronunciation of words.

And proper breathing is also very useful for the nervous system, because deep, slow

exhalation helps us relax, relieve tension, calm down, overcome irritation or,

maybe excitement. As Eastern thinkers quite rightly believed, managing

breathing, you control yourself. Breathing exercises can be one of the elements

nurturing arbitrariness, patience and perseverance.

At the beginning, many exercises may seem difficult or even boring to the child, so

Valuable breathing exercises need to be presented in a playful way. Be sure to come up with

exercises

humorous

titles.

to complement

respiratory

gymnastics

elements

articulatory, and in pauses between breathing exercises, read short

pure poetry. For example:

The oak pillar stands like a pillar,

The ram rested its forehead against it.

Although I don’t feel sorry for the ram’s forehead,

But you can’t knock down a pillar with your forehead.

What if your baby, when he grows up, wants to become an announcer, or maybe sing on stage? Then he doesn't

Once again, he will gratefully remember his childhood breathing exercises.

Study

respiratory

gymnastics

awakening,

to plug

selected exercises for your baby’s usual exercise routine. If the weather is good, dry, then

Breathing exercises are great to do in the fresh air, in a park or square.

You shouldn’t rush and do a whole set of exercises at once, especially in the first lessons.

Choose a few interesting and funny ones for your baby in your opinion, and at the next lesson

suggest others. This way the baby won’t get the feeling that breathing exercises are

a tedious and boring pastime.

With all the value and unconditional usefulness of breathing exercises, pay close attention to

so that the baby does not experience hyperventilation. If you notice that his breathing

increased frequency, he suddenly turned pale or flushed, or began to complain of tingling in his legs or

hands, it means you overdid it. Without fail, we interrupt the lesson and do this

recovery exercise: fold your palms into a “bucket”, cover your face with them and 2-3

breathe into them once, slowly and deeply. After this, depending on how the baby feels, we accept

decision, either continue gymnastics, or postpone the lesson until tomorrow.

It is very important to perform breathing exercises correctly. Be sure to breathe in the air

through the nose, the shoulders do not rise when inhaling. We exhale slowly, long and gradually. Sometimes

babies puff out their cheeks when taking a deep breath, this should not be done.

To make it more interesting and fun for your child to study, you can use it

favorite soft toys. They will help the baby relax, and can also easily become

companions when doing exercises. You can sit your plush pet on your tummy

baby, and he will see how the animal rises during entry and falls when exhaling. This

will help your baby focus on breathing.

Some children's games are already, in fact, breathing exercises. Remember how

kids love to finger paint on glass, but before that you need to create a surface for

drawing. And in order for the glass to fog up, you will have to breathe properly. Use

This breathing game is designed to enhance children's interest in breathing exercises.

And the well-known soap bubbles, why not practice breathing? We inhale the air through our nose,

fold your mouth into a tube and blow out a ball sparkling in the sun! This exercise is for sure

Any preschooler will love it. The same goes for white dandelion flowers. What

Will a bouquet of these balloons leave your baby indifferent?!

Preschoolers also really like to breathe through one nostril, closing the other with their fingers, this

compete

will delay

introducing

brave divers.

Before starting classes with a child over three years old, do a short warm-up: for

Walk in place for a few minutes and do a few squats.

respiratory

exercises

available

small

Doing exercises with babies in the first years of life must be done in doses and very carefully.

For very little ones, for example, the following exercises are suitable:

Hippo You can perform the exercise lying down or sitting. We place the baby’s hand on the diaphragm,

breathing occurs through the nose, let the baby watch how his palm rises and then

omits, and pronounce the rhyme yourself (depending on the starting position):

The hippos sat down (lay down) and touched their bellies.

Then the tummy rises (inhale),

Then the tummy drops (exhale).

Balloon. The baby lies on his back, with his hands on his tummy. You can make him

company. Inhale the air and inflate your tummy like a balloon. Now hold your breath for 5

accounts, and then gradually deflate the belly-ball. And again we hold our breath. Total needed

inflate 5 balloons.

Tower Clock We stand with our legs slightly apart, arms down. Now it's come

It’s time for the clock to earn money: we say “tick-tock, tick-tock” and wave the chickens back and forth. Repeat

Crow The baby is standing, the IP is the same as in the previous exercise. With a wide breath

we spread our arms-wings to the sides, and as we exhale we croak loudly, try to keep the sound “r” long,

as long as possible.

Engine chug-chug-chug.After static exercises, you can walk a little. Especially

This exercise is known to everyone and is very loved by kids. The baby will definitely want to be

a steam locomotive, and mom and dad can become carriages. We depict arms bent at the elbows

the movement of the locomotive and say “choo-choo-choo”, and when the time comes to stop, we wave

loud

" t u - t u u u " .

Scams.In breathing exercises you can also use some sports props,

for example, a ball. We stand with our hands with the ball at chest level. As you exhale, throw the ball

as far away from ourselves as possible, while helping ourselves with the voice “uuhhhhhh”. It will be enough

make 5-6 such throws. The exercise, in order to avoid all kinds of destruction, is best done on

Tree on a windy day.Sit on your knees or on your heels (whichever is more comfortable for the baby), watch

posture. As you inhale, raise your arms above your head, and as you exhale, lower them down, slightly

tilting his torso, just like a tree trunk whose branches sway in the wind.

Hamster.What kind of kid likes a cute hamster with round cheeks? Offer him

be such a cheeky friend for a few minutes. Remember. How Khoma crossed the river in a fairy tale

with cheeks full of peas. We puff out our cheeks more, and now we take a few steps along

room. We crossed to the other side, clap our palms on our cheeks, and with a cheerful clap they

are deflated. Now let's rest a little and repeat.

When the baby masters basic breathing exercises, it will be possible to complicate them by

introducing elements of finger or eye gymnastics or other elements of your choice.

You can find many ideas for doing breathing exercises in the breathing course.

exercises A.N. Strelnikova, you can take ready-made options or dream up a little and

bring them to life with fabulous images.

In addition to breathing exercises, it is very positive for the development of the children's respiratory system

influences playing wind musical instruments, be it a pipe or a harmonica, a trumpet

or flute. The main thing is to make sure that the mouthpiece of the instrument is clean, and the baby will not be too

overexert yourself greatly while performing your musical improvisations.

Good luck to you, deep breathing and excellent health!