Constant stress at work and problems in Everyday life sooner or later lead to stress, which in turn causes circulatory disorders, strokes, heart disease, various kinds of addictions and other diseases. No one is immune from stress, and if it catches you at the most inopportune moment, you need to react as quickly as possible. In this situation, you can use breathing techniques that will help you quickly pacify stress and, as a result, reduce the risks that it poses to health.

Breathing technique Sama-vritti (even breathing)

This breathing technique is the simplest of the four, but it does not become less effective. The principle of such breathing is extremely simple: inhale (through the nose), counting to four to yourself, then exhale - also to the count of four and through the nose. When you have mastered this breathing, you can increase the count of inhaling and exhaling up to six or eight, depending on how comfortable you are.

This breathing technique will not only help you quickly calm down in a stressful situation, it is also great for relaxing your mind and body when needed - for example, before going to bed.

Breathing technique "abdominal breathing"

To use this breathing technique, you will need to place one hand on your chest and the other on your stomach. Take a deep breath in through your nose and feel your diaphragm rise to provide enough room for air to enter your lungs. 6-8 deep breaths per minute is enough to calm down. The effect will come in about 10 minutes.

This breathing technique can also be used immediately before any stressful activity - for example, before an exam or a business meeting.

Breathing technique Kapalabhati ("illumination of the skull")

To perform this breathing technique, you need to take a slow deep breath, followed by a quick exhalation with an effort in which the Bottom part belly.

When you "get into the groove" of this technique, try to increase the pace - instead of one inhalation-exhalation cycle, do ten.

Such breathing will be a great start to the day - it helps the body warm up and invigorates perfectly in the morning, allowing you to tune in to a productive day and recharge your batteries to accomplish feats.

Breathing technique "Nadi shondhana" (alternate breathing)

It is believed that this breathing technique unites both "sides" of the brain, as a result of which a person manages to find calmness and overall balance. To perform this technique, you need to pinch one nostril thumb and then take a deep breath through the open nostril. At the "peak" of inhalation, close the open nostril with any finger. Now remove your thumb from the closed nostril to exhale through it. Repeat the process, alternately covering the nostrils.

In addition to giving strength to stressful situations, such a breathing technique will allow you to concentrate on the task as much as possible. From the side this process does not look very attractive, but such breathing is really effective. It will allow you to achieve the balance that you need to relieve stress.

Of course, breathing techniques are far from the only way to deal with stress, but they will help restore calm and balance in just ten minutes, which is very important in critical situation. Regular exercise will also help to teach the body to cope with stress. proper nutrition, a sufficient amount of water and, of course, the ability to relax properly.

• Types of breathing
• YOGA
• BODYFLEX
• BUTEYKO RESPIRATORY SYSTEM
• REBEFING
• VAYVATION
• HOLONOTROPIC BREATHING

The first thing a baby does after birth is to take a deep breath. The lungs expand and the baby lets out its first cry. This is a good sign, indicating that the baby was able to survive childbirth and is entering into new life. After that, he does not stop breathing until his death. Breath is natural process. We take a deep breath of fresh air, hold our breath while unpleasant odors or underwater. Anxious moments in movies or books leave us breathless. Or we try not to breathe during the first kiss. However, in ordinary life people don't pay attention to how they breathe. The process goes by itself, as it should. But proper breathing can bring our body into harmony, get rid of fullness, from multiple diseases. This is a whole science that needs to be learned. There are several breathing practices. If you master them, then you can get rid of the spiritual and physiological problems. It's amazing that something as natural as breathing can change our lives so much.

The benefits of breathing exercises

It is impossible to live long without breathing. Even our ancestors correlated this process with the soul. And the very word "breath" is similar to the word "soul". It is breath that connects our spiritual state with physical embodiment. It is breathing that allows us to understand our psyche. based on this connection, they help to achieve harmony between body and soul. If you learn how to breathe correctly, you can be cured of many diseases. This is diabetes, and cardiovascular disease, and sexual dysfunction. Naturally, breathing practices can improve the performance of the respiratory system. One more positive quality exercises - opportunity to lose weight. Many overweight girls have been able to lose those extra pounds thanks to proper breathing. Unfortunately, most of people do not take this process seriously, do not believe in the benefits of breathing exercises. But the result correct breathing simply stunning.

Types of breathing

To obtain oxygen and release carbon dioxide, we use the respiratory organs - the nasal cavity, trachea, bronchi, lungs, etc. Sometimes some organs perform the function of others, for example, with a cold, when the nose is blocked, we inhale air through the mouth. Although we use the same complex of organs of the respiratory system, we breathe differently. Breathing can be

YOGA

Yoga is a system of exercises that allows a person to learn to control the spiritual and physiological functions of the body. This system operates with the concept of "prana". The Vedas and Upanishads, the oldest Hindu texts, speak of prana. There is food and breathing prana that allows you to maintain human life. Breathing exercises in yoga are called Pranayama - the fourth level of Ashtanga yoga. With the help of breathing, you can learn to control prana.

Yoga technique is a mixed or full breath. It is characterized by the opening and ventilation of the lungs. Breathing practice allows you to achieve the following results:

• excellent ventilation of the lungs;
• saturation of the body with oxygen;
• pressure reduction;
• improved metabolism;
• recovery nervous system ;
• increased immunity.

Moreover, when doing breathing practice your body is filled with life-giving prana, you gain balance and harmony.

First you need to sit in Turkish, facing north (south for women), close your eyes and straighten your back. At the same time, the hands are on the knees, and the fingers are collected in Jnani mudra. First, exhale deeply so that the air completely leaves the lungs. You need to start with abdominal breathing. To do this, stick out your stomach. Feel the lower part of your lungs open up. Then comes the middle breathing - the chest rises, the air fills middle part lungs. After that, raise your shoulders, fill with oxygen upper part lungs. In this case, the stomach needs to be pulled in a little. When exhaling, the shoulders and chest drop. The breathing itself should be smooth and even. You don't have to make an effort or strain internal organs. Feel what muscles work with each stage of breathing. Focus on prana, on the life-giving energy that fills your body with every breath. Breathing exercise includes 3-14 full cycles inhale-exhale.

BREATHING GYMNASTICS STRELNIKOVA A.N.

Breathing exercises are a set of exercises that can fight against many ailments. Among them are bronchial asthma, and cardiovascular diseases, and diseases of the central nervous system, and deformities of the spine or chest. Strelnikova's technique is based on gas exchange. More air enters the lungs than usual, so gas exchange in the blood is stimulated. The exercise is not only respiratory system, but also the diaphragm, head, neck, abdominals. Gymnastics involves the whole body, so its beneficial effect is so great.

Strelnikova's set of exercises is quite extensive. We will give three introductory exercises as an example.

• "Palms"

Breathing is like clapping your hands. You need to take 4 breaths through your nose, while exhaling through your mouth. Inhalation should be noisy and deep, and exhalation should be imperceptible and quiet. Every 4 breaths there is a pause of 3-5 seconds. Then the exercise is repeated. When inhaling, you need to clench your hands into fists, while resting, your hands fall. In total, 24 exercises of 4 breaths should be done. Shoulders and stomach are not involved in breathing. This exercise can cause slight dizziness. Then the pause between sets should be increased to 10 seconds.

This exercise involves 8 breaths in a row, without any stop. After the breaths, a short break for 4-5 seconds follows, after which the exercise is repeated again. "Shoulders" are performed while standing, hands should be pressed to the stomach. The fingers are clenched into fists. On exhalation, a sharp push is made with the hands to the floor without the participation of the shoulders. The arms should be fully extended. During exhalation, the hands are again pressed against the stomach. The exercise should be repeated 12 times for 8 breaths.

• "Pump"

Exercise should be done while standing. We lean towards the floor. In the middle of the tilt, a breath is taken through the nose, which ends with the tilt. Then you need to straighten up, bend over again and inhale. The exercise is performed 12 times for 8 breaths. After each figure eight rest 4-5 seconds.

Strelnikova's gymnastics also includes other exercises that involve the legs, neck and head. Some exercises need to be done while standing, others can be done while sitting. have an amazing effect on the body, but you need not to overdo it. Be sure to pause between sets, otherwise gymnastics can only do harm.

BODYFLEX

This technique is incredibly attractive in women. After all, it allows lose extra pounds without resorting to exhausting diets or exercise. Its author Greer Childers is a woman who lost weight after giving birth with just breathing. It takes only 15 minutes a day, but the benefits of exercise are much greater than those of diets and sports. This technology is suitable for women who do not have time for the gym or do not have the opportunity to go on a diet. The basis of the method is aerobic breathing and stretching. When exercising, the body is saturated with oxygen, which burns fat, and the muscles tense up and become elastic. Bodyflex is designed for people of any age. Breathing techniques for weight loss are best done in the morning, but any time will do. The main thing is 2 hours after eating.

Bodyflex includes several exercises, each of which allows you to deal with overweight, loose skin or wrinkles. The breathing technique is performed in a certain position - as if you are going to sit on a chair. The pelvis needs to be taken back, put your feet shoulder-width apart, bend over and rest your hands on your hips. Then slowly exhale through the mouth, quickly and sharply inhale through the nose. After that, the air must be pushed out of the lungs with force, straining the diaphragm. Then we draw in the stomach and count to ourselves to 10. Now you can inhale.

In combination with stretching and exercises on the muscles of the face, an incredible effect is achieved. Centimeters are reduced, and the body becomes elastic and flexible.

BUTEYKO RESPIRATORY SYSTEM

Novosibirsk doctor Konstantin Buteyko uses a completely different technique. According to his research, diseases do not occur due to a lack of oxygen in the body, but because of its excess. We release too fast carbon dioxide, which we consider harmful, therefore diseases appear. According to Buteyko, shallow breathing should be practiced. His method allows you to get rid of bronchial asthma, diabetes, heart disease and metabolic disorders.

Gymnastics should be performed under the supervision of a specialist. To prescribe exercises, you need to undergo an assessment of lung function, measure the pulse, and calculate the control pause. The latter represents the time from inhalation to the subsequent desire to inhale. The normal control pause is 60 seconds or more. Another reason to exercise under medical supervision is the cleansing response. A person may feel unwell, accompanied by fever, vomiting and pain. However, Buteyko calls to consider this effect as a norm. Although modern scientists disagreed. Some believe that the technique is dangerous for the respiratory center, and British scientists consider shallow breathing effective and efficient.

LEO KOFFLER'S THREE-PHASE BREATHING SYSTEM

Leo Kofler is an opera singer. He developed his method in late XIX century. Then Kofler suffered tuberculosis, because of which he left the stage. To get back to what he loves, Kofler developed set of breathing exercises which allowed him to get rid of tuberculosis. His three-phase breathing system allows you to recover not only from consumption, but also from other lung diseases. This technique was supplemented, after which it was called the Kofler-Lobanova-Lukyanova method. The basis of the respiratory system is the training of the respiratory apparatus.

Three-phase breathing begins with exhalation. Only half of the air comes out of the lungs, then a pause follows. The pause must be kept until the body has a desire to inhale. After that, inhale through the nose and exhale. There is no pause between inhalation and exhalation. Exercises should be performed while standing, straightening your back.

This complex helps to train a uniform exhalation. Also, the Kofler-Lobanova-Lukyanova method includes the elimination of nasal overtones, the development of the muscles of the pharynx and an economical exhalation. The system allows you to expand the volume of the lungs, learn to sing or speak while performing rhythmic movements. This is especially true for singers who, during performances, must both dance and sing at the same time. Also, the technique allows you to cope with pulmonary diseases.

REBEFING

American Leonard Orr created a technique to get rid of negative thoughts. The term "rebirthing" itself comes from the English "rebirthing", which means "rebirth". According to Orr, a person experiences a birth trauma, which is deposited in the subconscious, negatively affecting his subsequent life. With the help of breathing, Orr offers to get rid of this trauma, as well as negative events that have an overwhelming effect on us. Rebirthing is a deeper method that includes not only breathing techniques, but also philosophy, a positive attitude. But this technique is controversial, because so far there have been no studies confirming its effectiveness.

Exercises should be performed under the supervision of a professional, but then, when a person learns to breathe correctly, you can do them yourself. This breathing technique for relaxation combines the frequency and depth of breathing, each exercise corresponds to different psychological states. For example, slow deep breathing is designed to reduce negative emotions, to allow the body and mind to relax. And fast shallow breathing crushes all experiences so that you can quickly get rid of them. Exercises need to be performed to special music, setting yourself up in a positive way.

VAYVATION

The rebirthing technique was perfected by Jim Lenard and Phil Louth. They also believed that a person should be freed from negative experiences. But at the same time, you need to help him cope with the experiences that appear during the breathing exercises. English word"vivation" has the Latin root "viva". Viva means "life". The technique involves a calm and free cycle of inhalation and exhalation, between which there is no pause. If the inhalation is through the mouth, then the exhalation will be through the mouth. If a person inhales through the nose, then he should exhale in the same way. Vaivation includes three classes of breathing - deep slow, deep fast and shallow fast. This technique allows a person to realize himself in the world with his feelings, to achieve harmony. There are 5 elements in total:

HOLONOTROPIC BREATHING

The method was developed by Stanislav and Christina Grof in the 1970s. Their discovery was connected with the prohibition of LSD, and at that time, many of Stanislav's studies were based on the expansion of consciousness. Holotropic breathing is shallow breathing. As a result, carbon dioxide is washed out of the blood, which causes vasoconstriction of the brain. This contributes to the appearance of hallucinations, memories from the past. As a result, a person is able to move to the transpersonal level. Holotropic Breathwork has been widely criticized because of the potential for brain cells to die during exercise. Breathing itself does not have a clear instruction - it is more frequent than normal breathing and more superficial. The technique is performed in pairs - one breathes, and the second performs the function of a sitter. During holotropic breathing sounds specific music designed to move to the transpersonal level. One session lasts about two hours.

RESPIRATORY SYSTEM ACCORDING TO Yu.I. PERSHINA

The basis of the Pershin method is the improved methods of Kofler, Buteyko and Strelnikova. The respiratory system allows you to saturate the internal organs with oxygen, because. the amount of carbon dioxide in the blood increases. The technique helps to get rid of headaches, allergies, toxins, fights sciatica, heart disease and overweight. Breathing according to Pershin should be shallow, a pause is made between exhalation and inhalation, which allows you to increase the amount of carbon dioxide in the blood. Exhalations and inhalations are carried out through the nose. The system includes exercises for different zones - the genital area, the spine area, the cervical region, and so on. The set of exercises is quite large.

Many breathing techniques modernize or repeat existing ones. For example, the Bulanov method takes the Buteyko system as a basis, but makes it more rigid. The pause between exhalation and inhalation is as long as a person can withstand, close to suffocation. Method E.V. Streltsova is based on yoga breathing. A significant part of the exercises is performed only under the supervision of specialists, otherwise breathing practices can harm.

General principles of breathing exercises

If you have settled on the system that you can perform on your own, then you should follow a few rules in order for the exercises to be effective.

Proper breathing really works wonders. But before choosing a set of breathing exercises for yourself, you should consult with a professional. There may be a specific technique for you. Do not be skeptical about breathing exercises. This technique has been known since ancient times, it really allows you to get rid of mental and physical ailments. The main thing is a competent approach.

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Breathing is not just the alternation of inhalation and exhalation. Proper Exercises help achieve the goal, relax or recuperate, subjugate conscious and unconscious functions. Breathing techniques are 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. It needs a good video good advice and patience.

Waivation, rebirthing, free and holotropic breathing form the basis of 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 purpose of the practice is to release energy with the help of creative 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

Vaivation - 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;
• vibration - 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 breathing vayveishn is contraindicated in hypertensive patients, pregnant women. It is not recommended to practice after injuries and operations, with epilepsy and glaucoma.

Holotropic breathing, unlike 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 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, the immune system and the nervous system are restored.

• 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, chest do not straighten. 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 saturates all internal organs with oxygen.

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 is a calming pranayama in yoga, with the help of which they put life energy in order. 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 a little glottis. 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 - energy center person.

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.

Yogis practice the technique of surya bhedana, which is translated from Sanskrit as “solar breathing”. The technique is rather strange, but it is very effective if you run out of coffee, and strength is simply needed. Its essence is to breathe slowly and deeply through the right nostril. It is in it, according to yogis, that the most important nerve energy network person. It is responsible for the powerful force that keeps us active. And from a medical point of view, the situation is even simpler: your blood pressure will rise, and you will feel more alert and fresh.

Take it easy

Are you torn apart by the desire to break loose on one of your relatives or colleagues, are your nerves strained to the limit? When we feel anger, pressure rises in the body. You breathe faster and more intermittently, the blood actively circulates through the veins. The whole body is ready to fight and helpfully throws steroids into the blood: they are responsible for feelings of strength and rage. In order not to leave the body in this stressful situation, calm down. And here's the right way. Take a deep breath and then slow exhalation- it should definitely be longer. Repeat the exercise 4-5 times. So you normalize blood pressure and gradually relax. If you don't mind being distracted and loading your brain a little with arithmetic, use more complex scheme. Breathe in through your nose for 2 seconds and then exhale through your mouth. Take an equal break. Now repeat, but lengthen the exhalation twice. Perform the exercise, constantly increasing the depth of exhalation and, if necessary, stretching the breath. You will calm down when you can inhale for 7 seconds, exhale for 10 and wait for 3.

fall asleep

Do you suffer from insomnia, suffer from chronic anxiety, or lie in bed unable to drive away annoying thoughts? It is better not to rely on drugs, as they cause addiction. To find yourself in the kingdom of Morpheus, try to deceive the body and imitate the breathing of a sleeping person. Its feature is in active participation diaphragm. Lie on your back and try to relax all muscle groups. Concentrate on the face, abdomen, lower back and other parts of the body, they are most tense. Breathe with your belly and focus on each inhale and exhale, but make the last one longer. Try to feel freedom and lightness, imagine how fatigue leaves all the cells of your body. Such breathing slows down the heart rate, and the body perceives this as a guide to action: "Sleep!"

Relieve pain and heal

Let's say you get sick, cut your finger, twist your leg, or have a cold in your neck. It doesn't matter what exactly happened, you just hurt and you don't want to endure it. Take a calm breath in through your mouth and immediately release the air sharply with the sound “ha” (remember how some people do before slamming a stack of something strong). It is important to engage the larynx and diaphragm. Pause and count to yourself: "One car, two cars, three cars." Now you can return to normal rhythm. If you get sick, help the body recover quickly with the help of an endogenous technique: inhale, slightly puffing up your stomach, and slowly (three times longer) release the air.

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keep warm

The same yogis are able to skillfully regulate body temperature, increasing it by as much as 8 degrees, and cope with the cold. Remember Roerich's painting "On the Peaks": it depicts a half-naked monk on a snow-covered rock, around which a whole clearing has formed. In Tibet, this practice is called tummo - the yoga of inner fire. Buddhists believe that if you focus on your own energy, you can absolutely not feel the cold and even heat the air around. Looking at the fire, they try to feel the flame inside themselves and at the same time breathe in a special way. Its principle is deep awareness. It is as if you are watching the air filling your lungs and holding it as you exhale. This is difficult, because we reflexively strive to quickly remove carbon dioxide. Besides, there is no guarantee that you will be able to melt the snow around you. Tibetan monks study this for at least six years, and only a select few master the technique to impressive results.

lose weight

So many things have been invented for lovers of cakes and croissants to support their reluctance to go to fitness - and green coffee, and pills, and nutrition according to the cycles of the moon. Not without breathing techniques. One of them is bodyflex. It was developed by the American Greer Childers, who thus managed to lose weight after giving birth. But, what a sin to hide, without exercise didn't work out either. The method burns fat well, saturating the body with oxygen. True, to achieve amazing results (-2.7 cm in the waist in three weeks intensive course- this is exactly what the site editor Alina Krasnova managed to achieve), three conditions will have to be met. Namely: exercise every day, only on an empty stomach (not earlier than 4 hours after eating) and no longer than 60 minutes a day. The basis of the method is diaphragmatic breathing for weight loss in one of 12 poses, in each of which problem areas are better worked out. General principle is this: Exhale slowly through your mouth, forcefully pushing the air out of your lungs. It is very important that the abdominals are involved. Lower your head down and gently raise it while inhaling through your nose. At the same time, the abdomen is inflated. When you can no longer inhale, purse your lips and expel the air sharply with diaphragm tension and a cry of “Groin!”. Then hold your breath, pull your stomach under the ribs and hold out for 8 seconds. It is at this stage that stretching exercises are performed. For example, try this: lying on your back with bent legs, stretch your arms up to the ceiling, and lift your shoulders off the floor. Hold the body in this position until you can not breathe, and then calmly release the air through your nose, relax your stomach and touch the floor with your shoulder blades.

Be good with yourself

If you are not sure of yourself, and known ways fix it - from successful career before auto-training - they don’t help much, try it ancient technique breathing. It's about about pranayama - the management of vital energy with the help of special exercises. Sit in a Turkish position facing south (this direction is only suitable for women), straighten your back and close your eyes. Put your hands on your knees, connect your index and thumb. Take a deep breath to clear your lungs and begin abdominal breathing. Squeeze your inner pelvic muscles and inhale. Gradually feel the lower, middle and upper parts of the lungs, feel how oxygen fills them one by one. At the end, slightly raise your shoulders and tighten your stomach. As you exhale, lower your shoulders and relax your stomach (everything below, leave in tension). Breathe smoothly, evenly and freely. Try to stop the flow of thoughts and focus only on vital energy- prana - spilling over the body. Do 5-6 full cycles of inhalation and exhalation, and then you will certainly feel harmony.

Free your mind

Holotropic breathing is a method of respiratory psychotherapy. It was developed american doctor Czech origin Stanislav Grof. The meaning of the technique is to create the effect of an altered consciousness through oxygen intoxication - then the psyche will “patch up the holes” on its own and the practitioner will achieve natural harmony. Experts say that holotropic breathing removes bodily blocks, relieves diseases and even treats infertility. But the method is considered very strong and has contraindications. Beginners should practice it only under the supervision of a guru. During the seminars, holotropics breathe very quickly for an hour and a half to rhythmic music, overflowing the brain cells with oxygen, and the sitter watches that everything goes well.

Let go of the past

In order to get rid of traumatic memories and disturbing experiences, you can try the technique of rebirthing (rebirthing). It is not as complicated as Holotropic Breathwork, but requires no less precautions. Therefore, it is best to learn from an instructor and practice under the supervision of a friend or young man. In general, rebirthing sets itself the task of getting rid of bad thoughts, but it offers to do this through living the moment of one's own birth. The method has been created American explorer and enlightened consciousness advocate Leonard Orr. He believed that at birth a person receives a birth injury, and it is precisely because of her that we have been struggling with negative thoughts, groundless excitement and stress all our lives. The technique is based on five principles: breathing without pauses between inhalation and exhalation, muscle relaxation, establishing contact with the body, positive thinking and a willingness to completely surrender to sensations. It should be performed in four stages, for 20 minutes, combining the depth and speed of breathing. Start with "deep and slow", go to "deep and fast", then to "shallow and fast" and finish with "shallow and slow". Rebirthing gurus say: if you do everything right, unexpected sensations and vibrations can arise in your body, you will experience a whole range of emotions - from sadness to fun. But no matter what happens, it is important not to pause and by all means maintain rhythm.

Feel the euphoria

Waivation, or revitalization, is another method of big three psychotherapeutic breathing techniques. It's softer and mild form rebirthing, which can be used anywhere and at a convenient time. But, performing it, the emerging emotions should not be released, but monitored and realized. Establish even, rhythmic breathing with active inhalation and passive exhalation, without pauses and slowdowns. Practice 20 cycles 2-3 times a day. This way you can achieve a slight euphoria, and if you continuously breathe using the Vaiveshna method for a week, then you will experience absolutely new experience perception of the world.

Feeling overwhelmed, sleepy and overwhelmed? There are many ways to tone yourself up and relieve excess tension without visiting a massage parlor. All you need is your lungs and set of breathing exercises , each of which is designed for specific life situations and takes no more than 10 minutes.

The set of breathing exercises below will help not only to relax, normalize blood pressure, achieve a sense of peace, but also help restore the connection between our mind and body, which is an important component of inner satisfaction. Some breathing exercises of this complex, the effect of which is comparable to a shock dose of coffee, will help you quickly tone up. The positive impact of breathing technique has not yet been officially scientific explanation, but the fact remains - breathing exercises work! This technique has become quite widespread and is used as a fundamental element in various wellness methods, such as yoga, Pilates. How to breathe correctly is taught even in dance classes.

So, a set of breathing exercises

1. Even breathing

Health is when the whole body is in harmony. And in order to achieve it, you should start with harmonious even breathing. The principle of this breathing exercise is that inhalation and exhalation should be equal in length. for example, if you inhale in 4 counts, then exhale should also be in 4 counts (this length of inhalation and exhalation is ideal for beginners). Breathe only through the nose, which corresponds to natural breathing in a calm state. Over time, the length of inhalation and exhalation can be increased from 6 to 8 counts. Even breathing helps to calm the nervous system and reduce stress .

When is the best time to apply:

The Even Breathing Technique is useful anytime, anywhere when you need to calm down, but it is especially effective before bed. If you have trouble sleeping, even breathing will help you stop the flow of endless thoughts and focus on inner sensations. Also, this method of breathing can be used during exercises on the vertebral simulator. swing machine. You will need to synchronize your breathing with the swinging movements of the swing machine. Inhalation and exhalation is done for the same number of oscillatory movements.

2. Technique of abdominal breathing.

The abdominal breathing technique is also intended for beginners. Place one hand on your chest and the other on your stomach. Take a deep breath in through your nose, making sure that your diaphragm (belly) protrudes as far forward as possible, while you should feel how your lungs are stretched. The chest remains calm. Then exhale. Abdominal breathing technique with a frequency of 6-10 respiratory cycles per minute, performed for 10 minutes, normalizes heart rate and blood pressure. And 6-8 weeks of daily 10 minute breathing exercises will significantly consolidate the result. Also, the abdominal breathing technique contributes to lymphatic drainage massage of the abdomen.

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