Respiratory gymnastics occupies its own special niche in the fight against insomnia. But the special exercises performed daily, which tune in to the correct rhythm, are capable of not only bringing sleep back to normal.
In everyday life, we do not think about how fully our lungs are working. Shallow, “fast” breathing has become a habit for most. Meanwhile, a properly organized breathing process helps fight physical and mental fatigue, reduces the risk of cardiovascular diseases and impaired lung function. If you combine such gymnastics with muscle training, muscle relaxation, then this is guaranteed to reduce nervous excitement, and remove the body from a state of stress. But it is precisely the excess of “negative” impressions and emotions that sometimes interferes with a calm sleep.
Due to the peculiarity of the execution, rhythmic breathing trains the abdominal muscles, normalizes the activity of the gastrointestinal tract, blood flow to the brain. All this has the best effect on increasing the efficiency and general physical condition of a person. And for the elderly, it is difficult to come up with a more effective and easy way to improve the body. Moreover, regular breathing exercises preserve the mobility and strength of the chest, which is gradually lost with old age.
How does it work?
When we breathe normally, we use only one third of our lungs. Think about it: the volume of the maximum exhalation that they are capable of is from 2.5 to 5 liters, and a person is used to using only 300-600 cubic meters. see oxygen. During any physical activity, much more air is consumed, but due to rapid breathing, this is not entirely correct. And with a measured, sedentary rhythm of life, we use only the middle part of the lungs, while the rest does not work.
Even from the school course in biology, everyone knows that during respiration, not only oxygen is supplied to vital tissues and organs, but also poisonous “spent” substances, carbon dioxide, are removed from the body. How does this happen? The process itself is carried out thanks to the special vesicles of the lungs, or alveoli. By their receptacles and circulates blood saturating the body with the necessary oxygen. The “working” surface of the alveoli is 100 square meters. m., but, stretching with a volumetric inhalation, can reach 250 sq. m.
Correct rhythmic breathing involves the participation of not only the chest, but also the diaphragm, abdominal walls. The lungs, like any other organ of the human body, need training. By practicing deep, slow exhalation and inhalation , breathing through the nose, and not through the oral cavity, you will protect yourself from all kinds of diseases not only of the lungs, but also of the heart, liver, and normalize metabolic processes in the body. All this will improve your overall physical condition, and sleep problems will be significantly reduced.
Conditions of performance and general rules
Performing breathing exercises requires certain conditions. Be sure to ventilate the bedroom, turn off the bright, annoying light. Make sure you wo n’t be torn off and disturbed by taking a bath. You can play slow, pleasant, relaxing music. You need to do it in comfortable, light, loose clothing that does not restrict movement. Breathing exercises before bed are often used in conjunction with autogenous training. Many exercises are performed while lying in bed.
Try to concentrate on breathing training, this will allow you to exercise more thoroughly, increase the flow of oxygen into the body. Think about something pleasant, joyful, gymnastics itself should bring you pleasure, do not exercise through force. Stop as soon as you feel tired or dizzy. Do not do a very large complex on the first evening, you need to get used to correct breathing gradually, too intense training can harm.
Try to do all the exercises lightly, softly, calmly, do not strain your muscles, try to gradually relax. You can also practice with your eyes closed, this will allow you to quickly concentrate on the breathing process. After each exercise, take some rest, give your body a break. A pause will help you tune in to the next phase of your workout.
Algorithm for performing breathing exercises
- If you doubt the correctness of the exercises or want to control the breathing process, put the palm of one hand on the chest, on the side, at about the level of the elbow, and the other on the stomach.
- Remember that inhalation and exhalation occur through the nose, not the mouth. Make breathing movements slowly, calmly, thoughtfully, follow the rhythm.
- The exhalation must be longer than the inhalation. For example, if you breathe in air for about 3 seconds, then the exhalation should be 2 times longer, that is, at least 6 seconds. Try to gradually increase the duration of the exhalation. After inhaling and exhaling, take a short pause, but without tension. Help yourself control the rhythm by counting.
- Breathing exercises may be accompanied by light, calming exercise. Watch your posture. Try to straighten up while inhaling, stretch out, slowly raise your arms up; exhaling – lower your arms, tilt your torso forward.
In Depending on the conditions, the indications for the implementation and also gymnastics orientation, there are several systems of breathing exercises. Some of them are quite suitable for relaxing before bed.
“Harmonious full breathing.” With a deep, calm breath, the stomach slowly protrudes forward, the chest gradually “opens”, filling with air. The volume of absorbed oxygen raises her upward, pulling her stomach up. Thus, air gradually fills all parts of the lungs. On exhalation, the process is carried out in the reverse order: oxygen comes out first from the lower, then from the middle and upper sections. Slowly the belly “deflates” and falls, and behind it the chest.
“Soothing Lower Breathing.” With this method of breathing, the chest must remain motionless. Only the stomach changes its position, “bulging” on a deep breath and gradually returning to its original shape on exhalation.
Get used to doing breathing exercises gradually, do not overdo it in the first lessons: too intense training, on the contrary, will overly invigorate and slow down the process of falling asleep. Watch your feelings, as soon as you feel tension or fatigue – stop. Breathing exercises should bring you joy, calm you and set you up for a sweet healthy sleep.