RU2269994C2 - Method of breathing gymnastics - Google Patents

Abstract

FIELD: medicine and therapeutic physical culture.

SUBSTANCE: method involves doing breathing and physical exercises. On doing exercises, inhalation occurs upon motions causing chest to compress. Breathing exercises are selected so that hand, leg and body motions are directed against motion of diaphragm. While exercises are done, general condition of individuals is controlled by measuring pulse, arterial pressure and by holding breath at expiration.

EFFECT: increased efficiency by relieving diaphragm muscle spasm.

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Description

The invention relates to methods of self-healing, namely to respiratory gymnastics.

The problem of studying the influence of deep breathing on the human body is addressed by many authors who consider deep breathing to be the cause of a significant number of diseases, while superficial breathing helps to get rid of most of them.

There are several known methods of respiratory gymnastics aimed at obtaining a healing effect due to superficial breathing (G.P. Malakhov "Modern breathing techniques", Donetsk, "Stalker", "Genesha", 2003).

Known respiratory gymnastics according to the method of K.P. Buteiko (S. Skakov "Method of K.P. Buteiko", Institute of Century Medicine, 1992).

Also known is the prototype method of paradoxical respiratory gymnastics by A. N. Strelnikova (NF Gerela “Breathing, movement, self-massage”, Self-healing technique based on paradoxical respiratory gymnastics by A. N. Strelnikova, A. St. USSR No. 411165, 1973 city, unpublished), including breathing and exercise, in which inspiration occurs during movements that compress the chest.

A common disadvantage of the known methods of respiratory gymnastics is their lack of effectiveness. Superficial breathing is obtained only if the diaphragm comes to a relaxed state before breathing exercises, as a result of breathing exercises on an unstretched diaphragm, a person receives deep breathing, which leads to an exacerbation of existing diseases and the addition of new ones.

Known methods of respiratory gymnastics do not take into account the state of the diaphragm, in addition, they lack objective control over the well-being of those involved.

The task to which the invention is directed is to increase the effectiveness of respiratory gymnastics and exercise control over the well-being of students.

The technical result of the claimed invention is the removal of muscle spasm of the diaphragm, its relaxation and the ability to regulate physical activity.

The technical result is achieved by the fact that the known method of breathing exercises, including breathing and physical exercises with exercises, during which the breath occurs during movements compressing the chest, according to the invention, the breathing exercises are selected so that the movements of the arms, legs and body are directed against movements of the diaphragm, the exercise is carried out while monitoring the well-being of those involved in the pulse, blood pressure and breath holding on exhalation, and the pulse and arterial pressure is measured before and after classes, and breath holding on the exhale only after classes, while the following are performed as breathing exercises:

lying on your back, hands along the body, take a calm, slow breath through the nose, while exhaling slowly raise your hands up, lay them on the floor behind your head at the end of the exhalation, with a shallow exhalation; then again a slow, calm breath, at the same time with the movement of the arms bend the left leg in the knee, lift it to the stomach, grab the knee with the hands, at the same time grab the surface breath, start exhaling with the movement of the arms and left leg in the opposite direction, finish the surface exhalation simultaneously with stopping the arms and left leg, then repeat the same cycle with the right leg;

while standing, hands are lowered down along the body, take a slow, calm breath through the nose and at the same time bend the back in the lumbar-thoracic region, and the head is lowered forward and down, with the end of the head moving down the surface breath ends, without stopping, exhale while raising the head up and backward, bending in the back, in the thoracic and lumbar spine, while breathing and body movement are performed simultaneously, with obtaining a superficial exhalation;

while standing, hands are lowered along the body, they take a slow, calm breath through the nose, while exhaling they pull the stomach to the spine and simultaneously up to the diaphragm, hold their breath for 1-2 seconds, then lower the stomach forward and down to get a superficial breath.

New in the present invention in comparison with the known ones is that breathing exercises are selected in such a way that during the removal of the muscle spasm of the diaphragm due to its bilateral mechanical inhibition, which provides superficial breathing and, accordingly, healing the body, the exercises are performed while monitoring the well-being of those involved that provides the ability to regulate physical activity.

The proposed method is as follows.

The method of respiratory gymnastics includes breathing and exercise, in which inspiration occurs during movements that compress the chest.

As physical exercises use breathing exercises VID No. 1 or VID No. 2 or VID No. 3 shown in figures 1-3. VID is an abbreviation formed from the initial letters of the name, patronymic and last name of the author-applicant. When performing breathing exercises, View No. 1 or View No. 2 or View No. 3, the movements of the arms, legs and trunk (spine) are selected in such a way that they are directed against the movement of the diaphragm and, when properly performed with breathing, cause two-way mechanical braking of the diaphragm above and below . When the diaphragm moves upward, a superficial exhalation is obtained, while lowering the diaphragm, a superficial inspiration occurs.

When the diaphragm moves downward as it inspires, it sits on the person’s stomach, liver and intestines, which exert pressure on it from below, which causes mechanical deceleration of the diaphragm from below, reducing the amplitude of its movement, and spontaneous surface inhalation occurs.

When the diaphragm moves upward on the exhale, the force exerted on the diaphragm, due to the expansion of the peritoneum and the occurrence of reduced pressure in the lungs, is directed from top to bottom, which causes mechanical inhibition of the diaphragm from above, with spontaneous surface exhalation.

When performing breathing exercises, VID No. 1 or VID No. 2 or VID No. 3 monitor the well-being of the students, by pulse and blood pressure before and after classes, and by holding the breath on the exhale only after classes.

Example 1. Breathing exercise VID No. 1 (figure 1)

Starting position: lying on your back, arms along the body (Fig. 1, a). After 3-5 minutes of relaxation, measure the pulse and blood pressure, and then proceed to the exercise technique.

A slow, calm breath is taken through the nose, while exhaling slowly raise your hands up and lay them on the floor behind your head (Fig. 1, b). If everything is done correctly, a superficial exhalation is obtained.

Then they again take a slow, calm breath, simultaneously with the movement of the arms they bend the left leg in the knee (Fig. 1, c), raise the knee to the stomach, grab it with his hands, and at the same time, with this grip, the breath ends up being superficial.

The exhalation begins with the simultaneous movement of the arms and the left leg in the opposite direction, the exhalation, superficial, ends simultaneously with the stop of the arms and the left leg (Fig. 1, d).

A similar cycle is repeated with the right foot.

After the exercise, after ten to twenty minutes of rest, measure the pulse and blood pressure, as well as the breath holding on exhalation.

Example 2. Respiratory exercises VID No. 2 (figure 2)

Starting position: standing or sitting on a chair, legs together, hands down down along the torso. After three to five minutes of relaxation, the pulse and blood pressure are measured, and then they begin the exercise technique.

The technique is standing, hands are lowered down along the body (Fig. 2, a). A slow, calm breath is taken through the nose and at the same time the back is bent in the lumbar-thoracic spine, and the head is lowered forward and down (Fig. 2, b). With the end of the head down, the breath should end at the same time. If the breath is performed synchronously with the movement of the spine and head, a shallow breath is obtained. Without stopping in this position, begin to exhale while raising the head up and back, bending in the back, in the chest and lumbar spine (Fig.2, c). Breathing and the movement of the body (spine) backward are coordinated in speed so that at the time of the end of exhalation, arching in the back and head movement backward will end. If everything is done correctly, a superficial exhalation is obtained.

This is one respiratory cycle.

To control the load, a pulse is measured after two cycles, which should not exceed the initial value. At the end of the exercise, the pulse, blood pressure and expiration are measured.

Example 3. Breathing exercise VID No. 3 (figure 3.). The initial position while standing or sitting, arms are lowered along the body (Fig.3, b). A slow, calm breath is taken through the nose, while exhaling, the stomach is drawn to the spine and simultaneously up to the diaphragm (Fig. 3, c), breath is held for 1-2 seconds, after which the tension in the abdomen is relieved by lowering it forward and down (Fig. 3c). In this case, a passive shallow breath is obtained, because the relaxed diaphragm moves at a lower amplitude than with a regular inspiration with tension of the muscles of the diaphragm.

Monitoring of well-being is carried out in the same way as when performing exercises VID No. 1, No. 2.

Breathing exercises VID No. 1-3 according to the proposed method allows you to adjust the physical load according to the following parameters:

- increase in the duration of inspiration,

- increased delay after inhalation,

- increase in expiration time,

- increased delay after exhalation,

- increase in the number of repetitions,

- reduction in inspiratory volume due to mechanical braking of the diaphragm,

- under certain conditions of exercise, VID No. 2 is allowed to be performed with a deep breath (V≈1 liter of air) and with a superficial exhalation (V≈0.2-0.3 liters of air) due to mechanical braking of the diaphragm on the exhale, which does not allow none of the currently known breathing techniques.

Mechanical inhibition of the diaphragm relieves muscle spasm, causing it to relax, as well as the relaxation of the muscles of the entire human body.

Performing breathing exercises VID No. 1-3 allows you to feel the sensations that arise in the body as a result of shallow breathing, not felt when performing known breathing exercises.

Respiratory exercises VID No. 1-3 are used as independent exercises and as additional ones before mastering any other breathing techniques, they are simple and accessible for almost any person. In addition, when performing breathing exercises according to the proposed method, the load is easily controlled, which is very important.

Claims (3)

1. The method of breathing exercises, including breathing and physical exercises with exercises, during which the breath occurs during movements compressing the chest, characterized in that the breathing exercises are selected in such a way that the movements of the arms, legs and body are directed against the movement of the diaphragm, exercises are carried out to monitor the well-being of those involved; as breathing exercises carry out the following: lying on the back, hands along the body, take a calm slow breath through the nose, while exhaling slowly raise your hands up, lay them on the floor behind the head at the end of the exhalation, with obtaining a superficial exhalation; then again a slow, calm breath, at the same time with the movement of the arms, bend the left leg in the knee, lift it to the stomach, grab the knee with the hands, finish the superficial breath at the same time as the gripper, begin exhaling with the arms and left leg moving in the opposite direction, finish the surface exhalation simultaneously with stop arms and left leg, then repeat the same cycle with the right leg; while standing, hands are lowered down along the body, take a slow, calm breath through the nose and at the same time bend the back in the lumbar-thoracic region, and the head is lowered forward and down, with the end of the head moving down the surface breath ends, without stopping, exhale while raising the head up and back, bending in the back, in the thoracic and lumbar spine, while breathing and body movements are performed synchronously, with obtaining a superficial exhalation; while standing, hands are lowered along the body, they take a slow, calm breath through the nose, while exhaling they pull the stomach to the spine and simultaneously up to the diaphragm, hold their breath for 1-2 seconds, and then lower the stomach forward and down to get a superficial breath. 2. The method according to claim 1, characterized in that the well-being of the students is monitored by the pulse, blood pressure and breath holding on exhalation. 3. The method according to claim 2, characterized in that the pulse and blood pressure are measured before and after exercise, and breath holding on exhalation only after exercise.

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