BREATHING EXERCISES

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BREATHING EXERCISES

Post by doctor no on Thu Dec 30, 2010 2:01 am

BREATHING
EXERCISES




    A 20% reduction in oxygen blood levels may be caused by the aging process
    and normal breathing habits.
    Poor breathing robs energy and negatively
    affects mental alertness. Unless breathing is exercised, aging affects
    the respiratory system as follows:



    Stiffness:
    The
    rib cage and surrounding muscles get stiff causing inhalation to become
    more difficult. Less elasticity and weak muscles leave stale air in the
    tissues of the lungs and prevents fresh oxygen from reaching the blood
    stream.





    Rapid, Shallow Breathing:
    This
    type of breathing, often caused by poor posture and weak or stiff muscles,
    leads to poor oxygen supply, respiratory disease, sluggishness, or heart
    disease.




    BELLY
    BREATH EXERCISES



      The following exercises are simple ways to deepen breathing and to cleanse
      the lungs
      . These
      exercises will also increase energy and decrease tension.






      Lie flat on your back to get a proper sense of deep breathing
      .

      (Have some small pillows available to reduce strain by tucking them under
      the neck and knees. The natural course of breathing in that position will
      create a slight rise in the stomach upon inhaling and a slight fall upon
      exhaling.)



      Place your hands palm down on your stomach at the base of the rib cage
      .
      (The lungs go that far down. What fills them deeper
      is the pushing down of the diaphragm. The diaphragm creates a suction which
      draws air into the lungs. the air is then expelled when the diaphragm pushes
      up. In this process, the life-giving oxygen fills the lungs and gets into
      the blood stream for distribution to the cells. Carbon dioxide is expelled
      from the blood into the about-to-be exhaled breath, thus cleansing the
      body and blood of waste products.) Lay
      the palms of your hands on your stomach just below the rib cage, middle
      fingers barely touching each other, and take a slow deep breath
      .

      (As the diaphragm pushes down, the stomach will slightly expand causing
      the fingertips to separate somewhat.





      This movement indicates full use of the lungs, resulting in a truly deep
      breath rather than the "puffed chest" breath experienced by many as the
      greatest lung capacity.
      Chest
      breathing fills the middle and upper parts of the lungs. Belly breathing
      is the most efficient method. Infants and small children use only this
      method until the chest matures. The yoga breath or roll breathing combines
      belly and chest breathing.



    FOR BEST RESULTS, PRACTICE THIS
    EXERCISE FOR 5 MINUTES.






COMPLETE
BREATH EXERCISES


    1. Sit up straight. Exhale.2. Inhale and, at the same
    time, relax the belly muscles.
    Feel as though the belly is filling
    with air.


    3. After filling the belly,
    keep inhaling.
    Fill up the middle of your chest. Feel your chest and
    rib cage expand.


    4. Hold the breath in for
    a moment, then begin to exhale as slowly as possible.


    5. As the air is slowly
    let out, relax your chest and rib cage.
    Begin to pull your belly in
    to force out the remaining breath.


    6. Close your eyes, and concentrate
    on your breathing.


    7. Relax your face and
    mind.


    8. Let everything go.

    9. Practice about 5
    minutes.






    HUMMING
    BREATH EXERCISES



      Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above).
      Now, as you begin to slowly exhale, make a HUM sound. Keep making
      that humming sound as long as possible. Pull your stomach muscles in, squeezing
      out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.










CHINESE
BREATH EXERCISES



    A very fine, short (though not shallow) breath exercise comes from the
    Chinese Tai Chi Chuan
    .
    Three short inhales are done through the nose without exhaling. On
    the first inhale, the arms are lifted from the sides straight out in front
    at shoulder height. On the second, the arms are opened out straight to
    the sides while still at shoulder height. And on the third, the arms

    are lifted straight over the head.
    Then, on the exhale through the mouth, the arms are moved in an arc back
    down to the sides. Usually, ten or twelve breaths are sufficient and will
    not cause light headedness. If light headedness should occur, simply stop
    the exercise. This exercise also has the effect of really opening
    up people physically
    .
    In subtle ways, this exercise uses
    the body in leading the mind and spirit to greater openness with each other
    and the environment.



    CAUTION !!

    Especially for older people: Never do panting or shallow
    breathing except while seated.
    Hyperventilation may occur. As
    long as one is seated, hyperventilation will not be a problem because,
    even if a brief blackout should occur, the body's automatic breathing apparatus
    will immediately take over.











http://cas.umkc.edu/casww/brethexr.htm
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Re: BREATHING EXERCISES

Post by discovery on Sun Dec 30, 2012 6:50 pm

great post , thanx ^___^

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