Irritation and anger often interfere with right decisions, and raised tones in conversation only exacerbate conflict situations. Use breathing techniques to manage your emotions.

Breathing can not only bring life-giving oxygen to the body, but also help us in critical situations. With deep breaths and slow exhalations a person calms down faster, gets rid of panic attacks keeps mental clarity.

Thanks to the proposed breathing techniques, you can avoid stressful situations and suppress anger in the bud. These methods also help in situations where nervous tension makes it difficult to objectively assess the situation and take the right step.

1. Vritti Sama, Equal Breathing

Take a comfortable sitting position, straighten your back. Count to four and take a slow deep breath. Exhale slowly for a count of four. The exercise is performed with the help of nasal breathing, that is, the mouth is closed. Over time, after practice, you will be able to increase the count to six and even up to eight. This exercise relieves tension, supplies the brain with oxygen, gives a feeling of calm and relaxation.

The best time to do this exercise is before bed. This is how you prepare your body for good rest and get rid of disturbing thoughts and emotions.

2. Technique of breathing through the stomach

Inhale deeply through your nose, opening your lungs and diaphragm. Exhale slowly through your mouth. Seven such breaths can bring your body to a state of rest, lower your heart rate and thereby stabilize your blood pressure. It is enough to spend about 10 minutes a day on this exercise.

Most often, this technique is used before important matters: passing exams, business meetings and similar stressful situations for your body. Constant training will teach you to dive into breathing exercises without hesitation, quickly reducing stress.

3. Nadi Shodhana or Alternate Breathing

Take a comfortable position, close your eyes and slowly inhale the air through your nose, closing your right nostril thumb right hand. Inhaling, close the left nostril with the ring finger of the right hand and exhale the air through the nose. Alternate breaths through different nostrils four to five times.

This exercise reduces the level of stress and negativity, promotes improved brain activity, energizes. With the help of Nadi Shodhana, you manage your anger by turning it off and allowing the body to recover quickly.

4. Kapalabhati, or "Shining Breath of the Skull"

In a comfortable position, take a long breath in through your nose, and then exhale sharply using the abdominal muscles. To do this, tighten the lower abdomen, and literally push the air out sharply and quickly. Find a comfortable pace for yourself and do this exercise eight or ten times.

With the help of such breathing, you supply the entire body with enough oxygen and help it mobilize all the forces for action. This exercise can be equated to a cup of invigorating coffee drunk in the morning.

5. Progressive relaxation

This technique includes preparatory stage. First, take a position in which you can alternately tighten and relax all the muscles in your body. Start at the feet and work your way up to the head. Focus on your body and try to work as hard as you can more groups muscles. It's okay if you don't get enough the first time. Constant training will give you complete control over your body. During the exercise, use nasal breathing. Inhale slowly and deeply, tighten your muscles, and then relax and exhale slowly. Use a count of three or four to start with.

This technique allows you to relax after a stressful labor day and stabilize all processes in the body. Breathing combined with exercise delivers to the muscles required amount oxygen, thereby regulating stress levels.

6. Guided visualization

The best for this exercise is the use of soothing music. Close your eyes, relax and imagine pleasant moments from life, memorable images of cities, buildings, faces of close relatives, children, pets - everything that can please you and cheer you up. At the same time, slowly inhale air through the nose and exhale it just as slowly. Soon you will find the necessary rhythm and completely relax. Give this exercise 10-15 minutes.

You can also get rid of stress and recharge your batteries with the help of dynamic meditation. All these exercises will help you learn to control your emotions, manage anger and always keep the situation under control. We wish you good luck and don't forget to press the buttons and

18.04.2017 06:25

Breathing is an integral part of our life. With it, we can not only get the necessary ...

Hello everyone, dear blog readers! You already know how much damage stress can cause by causing various diseases shaking the feeling internal balance and in general, developing into prolonged depression causing suicide. It is not always possible to prevent it, as well as deal with the consequences, but, knowing certain methods, for example, such as a breathing technique for calming, it is quite possible to do this.

general information

Let's start with the fact that the state of the nervous system is very closely related to breathing, or to be more precise, with its frequency. Therefore, it is very important to observe the rhythm, depth and speed, because it depends on this whether you relax, or vice versa, become active. It is not for nothing that women are taught proper breathing before childbirth, which helps to anesthetize and relax the body during contractions, and then during attempts.

Since today we are struggling with stress, you need to breathe slowly and measuredly, then you will fill every cell of the body with oxygen, which will help normalize pressure, help the nervous system return to normal and, of course, relieve muscle tension.

Breath types

1. Clavicular - filled with air most top part lungs, while you can see how the shoulders and collarbones move. This type does not oxygenate our body at all and is used during meditation in order to concentrate on internal processes, gradually moving to deeper breathing.
2. Thoracic - accordingly, the movement of the diaphragm is noticeable, the chest and ribs expand and narrow in the process. It also does not completely saturate the body, reaching only the middle of the lungs, leaving them unfilled. lower part. Usually seen in women.
3. Abdominal. The diaphragm drops, and then the stomach protrudes, which most of women are shy, choosing a more aesthetic chest type, therefore it is more natural for men.
4. Complete - provides stress relief, as all of the above organs are involved. By saturating the cells with oxygen, it improves not only physical health but also emotional state.

Execution rules

1. The rules are a bit similar to those that I already gave you in previous articles, for example in the article . Let me remind you that the posture should be comfortable for you, no matter if you prefer to sit or lie down in the process, the main thing is that your back is even.
2. It is forbidden to practice on an empty or full stomach. It should be taken at least one hour after eating.
3. In order not to be distracted and fully concentrate, it is recommended to close your eyes, and of course, not pay attention to the thoughts that arise in your head.
4. For each of the exercises there should be at least 10 approaches, with breaks, in case you decide to try other techniques. .
5. Visualize each inhalation and exhalation, imagining how clean, warm and bright energy fills every part of your body, and dirty energy leaves the body. I wrote about visualization here « ».
6. best effect will be if you are located on the street, in extreme cases, near an open window.
7. When dizziness appears, this indicates hyperventilation, that is, oversaturation with oxygen, take a break and breathe into your closed palms, the carbon dioxide released on exhalation will bring you back to normal.

Exercises

1. Sama-vritti

To begin with, let's master the simplest, but at the same time effective method which is called Sama-vritti. You should inhale through the nose, count to four, and only then exhale with the same count. Over time, you can increase the pauses, counting up to six or eight, as you feel more comfortable. By the way, it helps to distract yourself if you feel that you are losing control of yourself, especially at the time of conflict. Leave the room for a couple of minutes, do this exercise and then you will feel that you are calming down.

2. Gymnastics

And this gymnastics will help you relax just before the expected tense event, you just have to take care of the opportunity to lie down in advance, because standing will not have the same effect. Lie down, put one hand on your chest and the other on your stomach. After taking a very slow and deep breath, concentrate your attention on how the diaphragm rises, and oxygen saturates the entire body. In the same way, exhale slowly and measuredly. Consider to yourself that it takes at least 10 seconds for one inhalation-exhalation, since there should be no more than 8 of them per minute, optimally six.

3. Nadi shondhana

It helps to connect both parts of the brain together in one process, then a person achieves a sense of inner balance and balance. To do this, close one nostril with your hand and inhale through the free one, but at the end, when the lungs are almost full, you need to close the open nostril and exhale through the opposite one. Do this for 5 minutes at a comfortable pace.

4. Pranayama

There are very interesting breathing practices in yoga, which are called pranayama, which means control of vital energy. Ujjayi pranayama is very interesting. It is done in any position of the body, and is remarkable in that it is natural during sleep, when our consciousness is turned off. That is why it is also called psychic breath, which not only relaxes, but also helps with insomnia.

It is useful for sensitive people who perceive events too close to their hearts, because of which there are psychosomatic diseases. Position yourself as you like, fill your lungs with air and release it through both nostrils, only slightly reducing the glottis. A barely audible hissing sound will indicate the correct execution, as if the kettle is starting to boil.

Breathing is required in stages, that is, starting from the collarbones, moving to the chest and abdominal view, focusing all attention on the sound that comes from the throat.

5. Another pranayama - Shitali

To do this, you need to sit in a comfortable meditative position, I talked about them in the article at the link above. . Closing your eyes, try to stick your tongue out so that there is no tension, and wrap it in a tube. If you can't, just try sides lift up. And, as you guessed, air should be passed through this tube, only exhaled through the nose.

When performed correctly, you will hear a noise like a breath of wind, and the tip of the tongue will cool. Do at first no more than 9 times, eventually increasing the number of cycles up to 15 times. In summer, when it is very hot, this method will help to cool down a little. You already know that yoga is very good for the body, and its followers claim that by practicing Shitali, you can not only relieve tension, but also heal stomach ulcers, lower blood pressure and remove toxins.

6.Express method

If you urgently need to regain your ability to think clearly, getting rid of anxiety, anger and other experiences, this express method will suit you. It can be performed even while standing, unnoticed by others. You should take a deep breath, which should start from the stomach, moving into chest, then to the collarbone. That is, perform the wave in reverse, which takes two seconds in time. Then hold the air for five seconds, and exhale it, also counting to five. After a pause, again in 5 seconds, repeat all over again. Only 6 approaches, and you will be calm.

7. If you have a busy day ahead

Try this exercise in the morning as soon as you wake up. So you fill every cell with oxygen and energy, which is enough to cope with the upcoming difficulties without harm to health.

It is necessary to stand straight, straighten your shoulders and press your hands to your body. Close your eyes and take a measured, calm breath, rising on your tiptoes. Hold for two to three seconds, and then also slowly lower yourself to a full foot. It is enough to perform six times, only now alternately rising on the left, then on the right foot.

8. Tibetan techniques

They help to strengthen the nervous system, only they need to be performed every day. You can start with holding your breath, which is of two types:

• Empty lungs. As you exhale, draw in your stomach as much as possible to feel how the muscles tense up, starting from the pubis and ending with the navel.
• Full. In the same way, we draw in and strain the stomach, only the air must not be completely released, but part of it must be kept in the lungs for about four seconds.

9. Ordinary yawning will also help us relax.

It occurs in us when the body is oversaturated. carbon dioxide, from which it becomes possible to get rid of through this process. Yawning releases tension from the facial muscles and helps renew the air in the chest. So open your mouth wide and allow yourself to yawn as many times as it takes to feel relaxed.

10. In especially difficult critical situations, you can connect affirmations

I talked about them in the article. You should close your eyes, take a deep breath and say to yourself “I calm down” or “I relax”, it is important that the second part of the sentence already sounds on the exhale. Repeat at least 6 times.

Conclusion

And that’s all for today, dear readers! Try to perform all of the above exercises, focusing on the most comfortable and easiest for you. Take care of yourself and be calm!

Increased anxiety deprives you of sleep and rest, prevents you from enjoying life. Proper breathing will become much more effective solution problems than sedative pills.

We live in an age where the epidemic of AIDS and bird flu, kamikaze terrorists and air crashes leading to mass deaths have become the backdrop of our Everyday life. And even people who are not inclined to dramatize events periodically experience unmotivated anxiety attacks. Suddenly, sometimes even without apparent reason, the heartbeat becomes more frequent, spasms in the chest occur, profuse sweating begins. Similar manifestations can provoke serious psychological problems: people suffer from sleep and appetite disorders, they are afraid to fly on an airplane and visit crowded places, and in the most severe cases, just leave the house. Sometimes anxiety provokes the development of depression, leads to drug abuse.

“Anxiety is mainly caused by two emotions: anger and longing,” says Gay Hendrix, MD. philosophical sciences, author of Mindful Breathing: Breathing Exercises for Health, Stress Relief, and Personal Victory. “People experience anxiety when they can't manage their anger or don't know how to deal with problem situations.”

When we experience anger, anxiety, or fear, it becomes difficult for us to breathe. This happens because the diaphragmatic muscle is constrained and, when inhaled, it stops letting air into the lower parts of the lungs, as a result, they cannot fully expand and fill with air. “If oxygen supply is limited, a danger signal is sent to the brain, which aggravates the state of neurosis,” explains Jonathan Davidson, who led research on mental disorders and traumatic stress in Medical Center at Duke University. - Breathing quickens, becomes intermittent and superficial. There is hyperventilation of the lungs, which in extreme cases can lead to a panic attack.”

Intuitively, we feel that breathing helps to cope with anxiety. When a person is agitated, talks too fast, or, conversely, looks exhausted and depressed, we often advise him: "Calm down and breathe deeply." Prana, or the universal life force, the energy that surrounds us, is also present in the breath. Inhaling and exhaling is one of the most powerful and at the same time the easiest way to interact with the world. It can be said that the way we breathe largely determines the way we live.

It's scary to live

Neurosis is one of the most common neuropsychiatric diagnoses in the world. The most common forms are:

General nervous breakdown - causeless anxiety and dramatization of what is happening;

Obsessive-compulsive disorder, or the inability to control unwanted thoughts or actions; a state of panic or attacks of intense unreasonable fear, which can lead to the appearance of physiological symptoms, such as abdominal pain, and heart palpitations;

Phobias or irrational fears;

Post-traumatic stress, which is defined as the fear that haunts a person who has experienced mental trauma.

Neurosis can be treated different ways– from psychotherapy and medicines to relaxation techniques, including diaphragmatic conscious breathing or pranayama. It has been scientifically proven that pranayama is in some cases the most effective method treatment. By practicing it, you act directly on the source of the problem. By slowing down the rhythm of a busy life and restoring psychological and physiological balance, you dispel anxiety.

Which method of treatment to choose, everyone decides for himself. Some remain adherents of traditional medicine, others prefer working with breathing. With the help of pranayama, you can learn to relax, free yourself from fears and restore a balanced state of mind.

In the seventies of the last century, Herbert Benson, MD, founder medical institute of Psychophysical Health at Harvard Medical School, found that the practice of transcendental meditation lowers blood pressure, improves of cardio-vascular system and helps fight stress. Now research on the therapeutic effects of meditation is a separate scientific direction. This once again proves that our mind is able to heal the body.

In 1992, John Kabat-Zinn, Ph.D., founder of the Center for Consciousness at the University of Massachusetts School of Medicine, published a study on psychotherapy. He argued that meditation is an effective way to overcome the symptoms of panic and neuroses. Three years later, the study was repeated and healing power meditation was confirmed again. As a result, a growing number of scientists are turning their attention to the study of the effectiveness of breathing as a tool for calming the body and mind, capable of curbing neuroses.

For example, the 1990 study "Biological Feedback and self-regulation" considered the impact of the practice of slow breathing on people with nervous disorders suffering from alcohol addiction. The subjects who were asked to slow their breathing down to 10 cycles per minute (the average person breathes at a rate of 14-16 cycles per minute) felt much calmer at the end of the exercise compared to those who were simply asked to relax without any special technique. A 1996 study conducted at the Tokyo Central Hospital in Japan concluded that people with reduced breathing rates showed a less violent response to an electric shock than those who were asked to breathe rapidly or normally.

“Breathing and the mind go hand in hand,” explains Swami Karunananda, Senior Lecturer at Yogaville in Buckingham, Virginia. He specializes in the use of pranayama to deal with fear, aggression and depression - frequent companions of neurosis. “If our breathing is calm, steady and even, then we ourselves are relaxed and balanced. But if the breathing is frequent, intermittent and irregular, our mind also loses the ability to concentrate.

However, a person cannot always relax by slowing down inhalations and exhalations, even if he agrees with the statement that neurotic states are not the result of correct breathing. For some people, relaxation is another cause for concern. They get nervous trying to let go of the tension, as this is too unusual for them and they are very afraid of failure. However, a person can destroy his own stereotypes associated with breathing, which exacerbate anxiety states. You can learn to breathe differently - this is the key to understanding the effects of pranayama.

Second wind

What does it take to learn how to breathe correctly? First of all, you need to understand psychological basis respiratory rhythm. We usually breathe without being aware of this process. At a critical moment, when it is necessary to activate all possible resources of the body, a “second wind” comes to the rescue. Our brain registers a signal of danger, the heartbeat quickens, endocrine system begins to release adrenaline and cortisol into the blood, which give additional strength, which is so necessary in a situation of stress. Digestive system at the same time, it is blocked, and breathing quickens, filling the lungs with oxygen.

The manifestation of such "superpowers" of the body can really be a salvation in critical situation but should only be used as a last resort. And when such a mobilization of forces occurs without sufficient reason, it can provoke serious attacks of panic and anxiety. In some cases, these conditions are accompanied by hyperventilation of the lungs. Rapid breathing leads to the fact that the body needs to remove carbon dioxide more often. Low level this gas leads to an increase in the content of alkali in the body, which inevitably increases hyperventilation even more. The result is a vicious circle that not only accelerates various processes in the body, but also affects the ability of the blood to release oxygen to nourish tissues.

“Breaking this breathing stereotype is as difficult as understanding the chicken and egg dilemma,” said Robert Goisman, MD, Associate Professor of Psychiatry. Faculty of Medicine Harvard University. “When people are anxious, they start to breathe faster, and as a result, carbon dioxide levels drop and hyperventilation only increases anxiety, and they begin to feel like they are on the verge of a heart attack or stroke,” explains Goisman. “And until a person understands that you can just slow down the rate of breathing, instinct will make him breathe quickly and heavily.”

Yoga teacher Barbara Benag knows firsthand about the sensations that arise from the appearance of a "second wind", which causes panic and fear. During years chronic asthma made her feel like a swimmer caught in a whirlpool. "Anxiety - constant companion the life of an asthmatic,” she recalls. – When I realized that it was all about panic and lack of self-control, I wanted to figure out where this fear comes from, why the body gives false alarms, and the body responds to them without fail, demonstrating full combat readiness. Gradually, thanks to the work with breathing, I learned to control the process and I can regulate it myself. chemical reactions in the body".

Anyone who has ever experienced panic or anxiety knows that it feeds on itself. “By changing your breathing, you break the vicious circle, gaining peace and confidence,” says Benag. “Anxiety builds up over years, only to turn into panic at some point and ruin your life.”

I will part the clouds with my hands

According to Patanjali, pranayama is the fourth limb of yoga. It should be practiced only after mastering the asanas, as it requires more skill and ability to concentrate. Here consciousness controls the respiratory cycles, directing the movement of universal energy.

“Pranayama creates a sense of higher self-awareness by dispelling anxiety,” says Kundalini yoga practitioner Dharma Singh Khalsa, Ph.D., who co-wrote Meditation as Medicine with Cameron Stauff (Fireside, 2002). – If you look at it from a spiritual point of view, we will see that people who experience anxiety, first of all, lack connection with their inner self. The peculiarity of breathing is that we are able to control this seemingly absolutely automatic process. “This fact alone,” says Singh Khalsa, “is inspiring to learn the art of breathing. This means we can make anxiety leave us forever.” Yogis also believe that proper breathing increases the amount of prana that enters the body, strengthening our connection with the world. Singh Khalsa notes in his book that pranayama helps to increase awareness in every moment, to be in a state of "here and now." Old stereotypes that cause anxiety are leaving life.

“By calling on the breathing technique, you can achieve amazing results and endlessly enjoy the most simple things, writes Singh Khalsa. “Use every opportunity to stop, take a deep breath, bring the energy up, and then exhale through your nose again. This will help you to always remain calm, collected, relaxed and balanced.”

World Ocean

There are many techniques in pranayama different levels difficulties. Here are some of the most common: Nadi Shodhana - alternate nostril breathing; Kapalabhati - quick inhalations and exhalations, clearing the sinuses; Ujjayi pranayama - a technique in which the inhalations and exhalations are lengthened; Antara kumbhaka - holding the breath after inhalation; and Bahya kumbhaka - holding the breath after exhalation.

One of the most simple ways prepare for the practice of pranayama - taking a comfortable position, observe the sound of your breath. “I ask my students to first let the breath relax the body, then listen to its rhythm and hear its rocking ocean sounds,” says Barbara Benagh. “Once you dissolve into the natural sounds of your inhalation and exhalation, you will begin to create fear-free breathing that will calm your body, lower your pulse and lower your blood pressure.”

Breath work helps people who have experienced a terrible tragedy in their lives. Laura Knight, who lost her 11-year-old son, the practice of pranayama allowed not only to cope with grief, but also to maintain control over herself in stressful situations. She also helped her overcome her fear: despite her fear of heights, Laura enrolled in a hang gliding section and, being asthmatic, took up rock climbing. “There was a time when I was constantly in a state of stress. Laura recalls. “Now I am calm even in those situations that previously inevitably provoked my fears.”

Laura Knight recently graduated from a yoga teacher training course. Before her first class, Knight used Ujjayi Pranayama to calm her nerves. “Breathing is a serious tool. Now I can sort out any situation and work with it,” she says.

Breathing is not just the alternation of inhalation and exhalation. Proper exercises help to achieve the goal, relax or recuperate, subjugate conscious and unconscious functions. Breathing techniques successfully used in business and seduction. Most of the practices have their origin in yoga. You can learn how to breathe properly on your own at home. For this you need good video good advice and patience.

Waivation, rebirthing, free and holotropic breathing form the basis breathing practices in psychotherapy. Holotropic Breathwork Recognized official medicine 25 years ago, it's used as a sedative, as a legal substitute psychoactive substances, it allows you to fall into a state of deep trance.

The holotropic breathing technique is based on a deeper and faster alternation of inhalations and exhalations. A mandatory component of the practice is ethnic, trance music.

The objective of the practice is to release energy through creative self-expression. It is necessary to conduct a holotropic breathing session in a pair, where the partner provides support to the one who performs the practice. One session takes 2-3 hours.

Holotropic breathing exercises are used to relieve stress, get rid of fears, birth injuries. Practice allows for as soon as possible achieve personal and spiritual growth.

Vaivation

Vayveyshn - breathing exercises to relieve stress, live breathing technique. In the process of breathing practice, a stressful situation is extracted from the subconscious, integrated into the sector of consciousness, and the psychological clamp, there is calm.

Waving breathing is deeper than usual, allowing you to find and relax tight muscles. Adherents of the technique recommend using this practice for all people as a tool for healing and self-knowledge.

Waving technique rules:

• breathing is free, there should be no pauses between breaths;
• vayveishn - conscious breathing, you need to feel the air circulation through the body and lungs;
• exhalation length does not need to be limited;
• during the execution of the vayveishn technique, you need to think only about yourself, your body, distract from worries and problems.

Waving technique implies complete comfort and relaxation, so you need to conduct a session in a comfortable position and loose clothing. living breath Vayveyshn is contraindicated in hypertensive patients, pregnant women. It is not recommended to practice after injuries and operations, with epilepsy and glaucoma.

Holotropic breathing, in contrast to the vayveishn technique, has a serious medical and psychological basis. Vayveishen has more restrictions on the format of breathing. Holotropic breathing involves group sessions, you can master the vibration on your own at home.

abdominal breathing

There are 3 breathing mechanisms - abdominal, clavicular and diaphragmatic breathing. During abdominal inhalation and exhalation, under the influence of the diaphragm, the volume of the chest cavity increases and decreases. The other 2 mechanisms are performed by expanding the movements of the chest. Symbiosis of abdominal and thoracic breathing is a habitual state of a person. The combination of the three types is called complete yogic breathing.

Abdominal breathing allows you to get more air with less effort. Mastering the technique will improve the physical and mental state, relieve stress.

Technique for performing conscious abdominal breathing:

• Take the shavasana pose, relax the muscles.
• Breathe spontaneously, measuredly, evenly.
• Concentrate attention on the diaphragm, visually present it as a plate of muscles, which is located below the lungs.
• As you exhale, imagine how the diaphragm takes the form of a dome, presses on the abdominal organs. This allows air to enter the lungs.
• On exhalation, the diaphragm relaxes. You need to feel how it moves up under the sternum, pushes the air out.

How to understand that the technique is performed correctly? Put your right palm just above the navel - with proper abdominal breathing, it will rise and fall along with inhalations and exhalations. The left palm lies on the chest motionless. The purpose of the practice is to consciously increase the movement of the diaphragm, to learn the rhythmic abdominal breathing.

Full yoga breath

Full yogic breathing allows you to open your lungs and improve their ventilation. With regular practice, it decreases blood pressure, the body is saturated with oxygen, improve metabolic processes in the body, immunity is restored and nervous system.

• Perform the technique of full yogic breathing in the lotus position or shavasana.
• Breathe evenly, deeply, without pauses on inhalation and exhalation.
• Full yogic breathing follows the triangle method. On inhalation, the abdomen, ribs, and chest increase in volume.
• When exhaling, relax the muscles in the reverse order.

To correctly perform full yogic breathing, you need to learn how to evenly distribute air between all points of inhalation. Otherwise, it may take your breath away, the technique will cause discomfort.

With full yogic breathing, the power of inhalation does not need to be inhaled all the way. A constant full breath will lead to pathological changes in the lungs.

Full yogic breathing, like other yoga breathing practices, cannot be performed with chronic heart diseases, blood diseases, eye and intracranial pressure. Full yogic breathing is contraindicated after operations, craniocerebral injuries, with chronic inflammatory processes in the body.

Oxysize - breathe and lose weight

Oxysiase is a breathing program aimed at burning excess body fat. At the heart of the practice are exercises that are easy to perform at home. When done regularly breathing exercises oxysize figure acquires beautiful reliefs.

The essence of oxysiase gymnastics is the implementation of practices with the help of which oxygen penetrates into problem areas, breaks down fat. In the process of performing oxygen breathing exercises, the head cannot be lowered, the gluteal muscles are always compressed.

Technique for performing basic breathing in oxysize gymnastics:

• Basic breathing- obligatory warm-up before performing the rest of the exercises of the oxysize program.
• Relax the muscles, do not bend in the lower back, keep your shoulders straight.
• Inhale through the nose, inflate the stomach, do not straighten the chest. Smile broadly while inhaling - this will allow you to penetrate the body more oxygen, rejuvenate facial muscles.
• After the main breath, take 3 more small breaths.
• Exhale through lips extended into a tube, you need to exhale with force.
• After the main exhalation, exhale the remaining air with three small exhalations.
• In the warm-up, do 4 sets. Then proceed to the main complex of oxysize gymnastics.

Oxysize gymnastics has no contraindications, since the breath holding technique does not provide for. You can perform the program during pregnancy, with high blood pressure.

The sobbing breath of Yuri Vilunas

The founder of sobbing breath is Yuri Vilunas. Yuri suffered from diabetes, tried to find a way out of a hopeless situation. Yuri Vilunas discovered the breathing practice by accident - at one moment he despaired and sobbed. Yuri felt relieved after sobbing, strength appeared. This is how the Vilunas technique appeared - sobbing breath.

Yuri Vilunas concluded that all diseases arise from improper breathing. Internal organs suffer from chronic oxygen deficiency. The effectiveness of the Vilunas technique is based on conscious hypoxia. Sobbing breath oxygenates everything internal organs.

Fundamentals of the Vilunas breathing method:

• Sobbing breathing is the only practice in which inhalation and exhalation are done exclusively through the mouth.
• Breathing patterns according to the Vilunas system. Inhale - 0.5 seconds. Exhale - 2-10 seconds. Pause -1-2 seconds. In normal breathing, exhalation is always shorter than inhalation.
• While inhaling, make a sob. The breath should not be very deep - the air remains in the mouth, rests against the palate, and does not immediately descend into the lungs.
• As you exhale, you need to pronounce the sound "f" or "s" lingeringly. The sounds "ha" and "fu" are allowed. You need to exhale smoothly and evenly.
• The sobbing breath created by Yuri Vilunas can be performed in any position or while walking.

Yuri Vilunas is sure that sobbing breath can restore the working capacity of any organ, except for the brain. Patients with serious pathologies of the brain are physically unable to master the technique of sobbing breathing.

Pranayama to restore vitality

Pranayama is a breathing exercise in yoga that allows you to learn how to control prana. Some pranayama breathing techniques will help restore strength, relieve fatigue, improve thought processes.

Harmonization of manipura and ajna is one of the pranayama breathing techniques. Exercise increases energy potential, teaches you to find a way out of difficult situations, rely only on yourself.

Technique:

• Lie on your back, the surface is flat and hard. Fold your hands on your stomach in the press area. Apply slight pressure to the umbilical region with your hands throughout the exercise.
• Inhale - draw in the stomach, exhale - blow out the air as much as possible with the help of the abdominal muscles, try to push your arms up. Breathe through your nose.
• Inhalation and exhalation are the same in duration, after exhalation, pause for 4 seconds.
• The duration of the practice is 5-10 minutes, you need to repeat it three times a day.

Pranayama "alternating nostrils" is a simple exercise that quickly eliminates fatigue.

Technique:

• Take the lotus position.
• Close the right nostril with the thumb, inhale through the free nostril. Inhale deeply, breath belly. AT top point inhale to pause.
• Exhale through the right nostril, close the left with the little finger and ring finger of the opposite hand.
• Repeat the exercise starting with the right nostril.

The duration of the practice is 7 minutes.

Ujjayi

Ujjayi - pranayama of tranquility in yoga, with the help of which they put in order vital energy. By regularly performing the ujjayi technique, you can protect yourself from physical and psychological exhaustion.

Ujjayi pranayama technique:

• Take the position of the lotus, the back does not bend in the lower back, the muscles are relaxed, the eyes are closed. You can do ujjayi pranayama before shavasana.
• Breathe slowly, mindfully.
• Squeeze the glottis a little. When performed correctly, a quiet “s” sound appears on inhalation, and “x” on exhalation. There is a slight tightness in the abdomen.
• Breathing is deep and drawn out. When inhaling, the abdomen expands, when exhaling, it is completely retracted.

When performing ujjayi pranayama, inhalation and exhalation should be equal in duration, no pauses are needed between them. Breathing through the glottis promotes calm and tranquility. The sound that occurs when breathing ujjayi helps to go deeper into oneself, to focus on the process of alternating inhalations and exhalations. The ujjayi technique is recommended to be performed before going to bed for a calm and sound sleep.

Ujjayi can be performed while walking, adjusting the breath to the pace of walking. The duration of the Ujjayi breathing practice is 3-5 minutes.

yoga tummo

Tummo yoga is the practice of inner fire, which is used in almost all Buddhist schools. Yoga tummo allows you to work effectively with internal energies, a person radiates heat, becomes immune to cold.

In the process of practicing yoga tummo, a person is focused on the image of fire, feels living flame. Attention is focused on the navel area - the human energy center.

Yoga tummo is a complex that includes physical and breathing exercises, visualization, mantras, concentration and contemplation. During the performance of tummo, prana accumulates in the navel center. When performed correctly, the technique causes an increase in temperature in the upper body. Tummo yoga is also used to cool the body, protect it from overheating.

After mastering the tummo, you can move on to the next practice of the Six Yogas - contemplation of an illusory image.

Techniques based on conscious breathing and the teachings of yogis can improve the quality of life. A practicing person gains clarity of thought, remains calm in stressful situations, and has good health. Success is possible only if the practices are regularly and correctly performed independently or in a group.

AT recent times, the development of psychological science and psychological help considers a lot different directions. However, the methods of working with clients using breathing techniques remain the most popular and in demand today.

Theoretical and experimental data formed the basis of many methods. Most known methods breathing is rebirthing, vayveishn, holotropic and free breathing. At their core, these techniques are not much different from each other, with the exception of some subtleties that only specialists know. We should still be aware of some subtleties of these techniques.

Even in ancient times, breathing techniques were used for healing in different cultures. For example, the most famous breathing techniques are yoga and meditation, which are still popular today. Modern research our breath revealed its healing effect. These scientific justification have found their application for the use of breathing practices in the field of psychological assistance.

Each individual breathing technique, which is often used in psychological practice, has its own specific approach. Main essence all techniques of proper breathing - saturation of the human body with oxygen. From a physiological point of view, the most important effect of such techniques is on the brain: the level of oxygen in the blood rises, the vessels of the brain constrict, causing inhibition of the cortex. In other words, the state of consciousness changes. If in the ordinary state of human consciousness the cortex hemispheres active, then special condition consciousness caused by breathing, the cortex reduces activity and allows the unconscious (according to psychoanalysis) to manifest itself in the form of bodily sensations, images, sounds, words, and so on. Therefore, breathing techniques are often used in hypnosis.

However, breathing techniques, regardless of their varieties, help not only to identify the causes psychological problems, but also stimulate the creative assets of a person, which allows you to find the most effective ways solutions to the difficulties encountered. In simple words, breathing techniques and the altered state of consciousness caused by them help to find the problem and solve it.

Breathing techniques help fight such problems and ailments as:

• Depression
• Condition after the loss of loved ones
• Stress
• emotional trauma
• Sleep disorders
• spiritual crisis
• Psychosomatic illnesses
• chronic stress
• Self dissatisfaction
• Anxiety, fear
• Anger, irascibility, etc.

However, breathing techniques also have contraindications, so it is important to remember that breathing techniques should be carried out only after consultation and under the supervision of a specialist. Only in this way will breathing techniques be effective and provide the assistance you need.