BREATHING EXERCISES

by doctor no 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

by discovery Sun Dec 30, 2012 6:50 pm

great post , thanx ^___^

BREATHING EXERCISES

BREATHING EXERCISES

Re: BREATHING EXERCISES