The breathing process is different for each person. Few of us think about how he breathes and how, in general, he should breathe correctly. In recent years, among supporters of a healthy lifestyle, diaphragmatic breathing according to Bubnovsky has become especially popular.
This breathing technique is used for diseases of the gastrointestinal tract, to normalize metabolic processes, for weight loss and other therapeutic measures, to strengthen the protective functions of the body.
What is diaphragmatic breathing?
The diaphragm is a muscular septum that separates the chest cavity from the abdominal cavity. By its nature, the breathing process is carried out involuntarily; a person breathes reflexively, completely not paying attention to how this happens. It is known that there are several types of breathing:
- chest;
- diaphragmatic;
- mixed.
It is generally accepted that chest breathing is often common among women, and diaphragmatic breathing among men. But most people, regardless of gender, use a mixed type. Normal chest breathing contributes to the formation of low pressure in the lungs, but with diaphragmatic breathing, the volume of air entering the lungs is slightly higher, so the blood is much better saturated with oxygen.
Diaphragmatic breathing, carried out using the abdomen, is considered the most correct, favorable, and also natural for the body. In other words, one that engages the abdominal diaphragm. From birth, a person breathes in this way, but in the process of growing up and due to a sedentary lifestyle, the diaphragm tightens and the person involuntarily begins to breathe through the chest. This leads to the development of many disorders, including respiratory processes.
With each full inhalation and exhalation, corresponding vibrations of the diaphragm are created. It begins to contract and stretch more intensely, massaging nearby intra-abdominal organs: pancreas, gall bladder and ducts, liver, kidneys, intestines.
Many who practice diaphragmatic exercises for constipation note that 2-3 weeks after the start of such training, intestinal function stabilizes. Also, with regular exercise, the functioning of the heart, pancreas and gall bladder is restored, and blood circulation in the pelvic organs improves.
Benefits and harms
The healing properties of diaphragmatic breathing on the body are obvious. Tensing the abdominal muscles through breathing exercises promotes healing effects and weight loss. After methodical and regular exercises, the following positive changes are noted:
- The process of active oxygen saturation of the blood is observed;
- The circulatory and vascular systems begin to work significantly better;
- Pulmonary massage is carried out naturally, such exercises help with complications caused by bronchopulmonary diseases;
- The lung lobes of smokers are cleared of harmful tars;
- Shortness of breath is eliminated;
- The functioning of the gastrointestinal tract improves, natural massage helps to increase blood circulation in them;
- Effectively reduces excess weight;
- Sleep normalization occurs.
Development of diaphragmatic breathing
It is best to do breathing exercises in the morning and evening. The place for studying should be separate so as not to be distracted by surrounding factors, and also ventilated in advance so that the air in the room is fresh. You can perform the exercises both sitting and lying down.
Clothing should be comfortable and not restrict movement when inhaling. Before starting a workout, it is important to be completely focused on the current process. Concentration helps you feel the respiratory muscle in more detail.
Treatment of hypertension using the Bubnovsky method
Dr. Bubnovsky’s original method is effective for arterial hypertension of degrees 1,2 and 3. Its treatment is complex: the causes of the disease are determined, medications and exercises, homeopathic medicines and lifestyle changes are prescribed. The advantage of the method is its simplicity and absence of contraindications.
Doctor Bubnovsky's method
The basis of Dr. Bubnovsky’s exercises for hypertension is the statement that movement is life: the doctor believes that physical inactivity and improper loads contribute to the rapid development of hypertension.
Treatment of hypertension with medications alone does not give the desired effect and provokes many side effects.
Sergei Bubnovsky’s exercises are divided into:
- Lungs;
- Adaptive;
- Training;
- Respiratory.
Several rehabilitation centers in Russia operate using the Bubnovsky method, and its effectiveness has been proven by both Russian and European doctors.
The advantage of the method is that anyone can perform the complex at home. It has no restrictions on age, weight, concomitant diseases, and does not depend on the level of physical fitness.
Properly selected loads will help relieve pain, delay the start of taking potent medications, and improve well-being.
An important condition: the exercises must be performed regularly, at the same time.
Before each new approach, you should check your blood pressure level. Training can be combined with long walks, swimming, and yoga. Efficiency increases when taking traditional medicine, such as:
- Propolis tincture;
- Rose hip;
- Hawthorn;
- Honey tincture;
- Motherwort;
- Monastic tea;
- Mint;
- Chamomile;
- Black currant;
- Beets and beet juice;
- Kalina;
- Cowberry.
During training, it is recommended to focus on your sensations, heartbeat and evenness of inhalations and exhalations.
A set of exercises for hypertension
Therapeutic exercises are prescribed to people who suffer not only from hypertension, but also migraines and osteochondrosis, vegetative-vascular syndrome, memory problems and sleep disorders. The result of the exercises: strengthening muscles, ligaments, improving joint mobility, improving blood circulation, reducing the load on the joints and spine.
Easy
The complex is performed lying on your back in a horizontal position. The first exercise is leg curls. The legs slowly rise and bend at the knee joint. You need to feel the tension in your calf and thigh muscles. After 5-7 seconds, the legs are straightened and relaxed. Repeat up to 6 times.
Proceed to raising the arms: the left arm is extended upward and bent at the elbow joint so that the fingers touch the left shoulder. At the same time, the left leg bends at the knee. Hold in the pose for 3-4 seconds. The exercise must be performed with a straight back and shoulders as far apart as possible. Repeat on each side 5-7 times.
Next exercise: raise your arms and stretch behind them, straightening and lengthening your spine. Move your hands behind your head, and then return them to the position along the body. Exhale slowly and deeply.
Perform the exercise from 6 to 10 times. Start tensing the muscles of the lower extremities. The maximum voltage is recorded and maintained for up to 7 seconds. Between tensions, the leg muscles relax and exhale.
Repeat up to 10 times.
The final exercise of the first complex:
Raise your right leg;
- Make several circular movements;
- Lower;
- Relax.
It is important to monitor your breathing: interruptions and delays in the rhythm are unacceptable. Perform 8 times, rest for 8-10 seconds and repeat rotations with your left leg.
To perform gymnastics correctly, it is important to completely relax and restore breathing after each approach. This will remove muscle blocks and restore heartbeat.
Adaptive
Perform the complex from a standing position, with your feet shoulder-width apart. First exercise:
- Step forward with the center of gravity shifting to the leading leg;
- Extend your arms, raise them up, inhale;
- Return to the starting position, exhale;
Repeat 3 to 10 times.
Place your hands on the wall and bend over. Start imitating steps: lift the foot starting from the heel and focusing on the toes. During each approach, take 10-15 steps, and a total of 10 approaches. Between exercises, it is recommended to walk around the room - this is both relaxation and an opportunity to feel the condition of the muscles and their readiness for further work.
They complete the complex with leg swings. Hands are placed on the belt, after which each leg is raised and lowered in turn. Swings are done forward and backward, to maximum amplitude.
An important condition is to prevent the appearance of pain in the groin area.
Make 6 to 10 swings with each leg.
Training
Start by walking in place. At every sixth step, its appearance is changed (on toes or heels, with side or cross steps). Continue with exercises for the elbows.
It is performed from a sitting position: arms are bent, elbows pressed tightly to the body at chest level. Take a quick breath and sharply move your arms back. The elbows are moved behind the back to the maximum distance.
Repeat 8 to 10 times.
Move on to bending: the body moves forward and down. If blood pressure is high, do not lower your head. Repeat 3 times. This exercise is especially effective for hypertension: it improves blood circulation in the brain, saturates the organ with oxygen, relieves muscle blocks and spasms.
The next exercise is cycling. It is performed while sitting on a chair. The legs are raised and the position is fixed for a few seconds. Exhale and perform 4-5 circular movements, simulating the rotation of bicycle pedals. Relax and lower your legs. Repeat up to 5 times.
After cycling, make rotational movements with your shoulders. You can perform the exercise either sitting or standing. Only the shoulders are raised: the arms hang freely along the body or rest on the knees. Perform 6 movements forward, then repeat 6 movements backward. Hands drop and relax. After 4-5 breathing cycles, they move on to an exercise to strengthen the leg muscles.
They start it from a sitting position on a chair: the feet are placed in front of each other, the back is straight, the shoulder blades are brought together. Slowly stand up while maintaining your balance. Hold for a few seconds and slowly sit down. During the execution, the legs remain motionless and the feet do not come off the floor. You also need to follow the rule: rise as you exhale, sit down as you inhale.
The complex is continued by turning the body. They are performed from a standing position: the back is straight, the legs are spread slightly wider than the shoulders, the stomach is pulled in. Hypertensive patients are recommended to turn their body while simultaneously moving their arms to the sides while inhaling. The body rotates in each direction to the maximum amplitude. Perform up to 5 turns.
The simplicity of this complex does not eliminate the need to consult a doctor before performing it.
Therapeutic gymnastics can be changed due to the individual characteristics of the patient. The attending physician has the right to add new elements to the complex, cancel or replace one of the exercises.
Exercises
You can perform gymnastic exercises in various positions, which allows you to choose the most optimal method for yourself, taking into account your preferences.
Lying down
- You need to lie on your back and relax as much as possible.
- Place your right palm on your lower abdomen and your left palm on your chest. Thanks to this, it becomes possible to control the breathing process.
- You should start with a minimum volume of inhaled air through the nose, gradually increasing it.
- You need to breathe in such a way that in the chest area the left hand remains in place and the right hand rises. The abdominal muscles should not tense. This is how diaphragmatic gymnastics begins. The duration of exhalation should be 2-3 times longer than inhalation.
- After a few minutes, you can already feel the diaphragm oscillating.
- Further actions consist of inhaling and exhaling. When inhaling, the stomach should swell, rising and falling as you breathe, and the chest should remain motionless.
- On average, you need to perform about 20-30 inhalations/exhalations. At the first attempts, you may experience dizziness and a slight state of panic, but you should not be afraid of this, because over time everything will return to normal.
A similar exercise can also be performed with a weight. Having placed yourself comfortably on the floor, you need to place a book on your stomach. Next, you can begin to breathe steadily, observing how the diaphragm works. The stomach should lift and lower the load, and the chest should remain motionless.
Bubnovsky’s adaptive gymnastics – what is it and what tasks does it perform?
In modern society, where most people prefer a sedentary lifestyle, age-related diseases of the joints and spine are considered normal.
Nevertheless, it is possible to preserve the joy of movement for many years, get rid of pain in the joints and restore their mobility. Doctor of Medical Sciences, Professor, Sergei Mikhailovich Bubnovsky
developed a special method of treatment with gymnastics. This treatment requires the person to have some physical training. Bubnovsky's adaptive gymnastics for beginners is intended for such preliminary preparation.
Doctor Bubnovsky
Bubnovsky’s special health centers operate throughout Russia
, which help people regain their health and get rid of pain without drugs. He studied many existing methods in the world for working with the musculoskeletal system. Based on the knowledge gained and personal experience, he developed his own method of treating the spine and joints.
At 24 years old after the accident, Sergei Mikhailovich Bubnovsky
became disabled. The misfortune served as an impetus for the search for an effective system for recovery from spinal injuries. The doctor was able to develop his own rehabilitation programs based solely on the resources of the human body, without surgical or drug treatment.
The essence of the method of Sergei Mikhailovich Bubnovsky
Dr. Bubnovsky offers treatment without pills or injections. The basis of his treatment is gymnastics
. Special training is selected individually for each patient, taking into account his characteristics and diagnosis.
Before starting treatment, patients undergo a special course of adaptive gymnastics according to Bubnovsky for beginners. Bubnovsky's method has put thousands of people of different age groups on their feet.
Movement treatment has its own name - kinesitherapy.
The gymnastics program is structured in such a way that the exercises gradually become more complex, and their number increases as the body gets used to it. For those who have not practiced before, there is Bubnovsky’s adaptive gymnastics for beginners.
Gymnastics for beginners
A prerequisite for performing gymnastics is proper breathing. Breathing training can be done by anyone. With a little effort, proper breathing during exercise will become a habit.
Adaptive gymnastics
The exercises that make up adaptive gymnastics according to Bubnovsky are very simple. If you are going to do gymnastics for the prevention or treatment of the spine and joints, you need to master them.
Bubnovsky's technique is very popular. However, to achieve the effect, you must perform the exercises carefully and diligently. Few people have enough willpower for such a simple thing as daily exercise.
The exercises that make up adaptive gymnastics include different types of exercises:
Breathing training
For example, cleansing breathing. To perform it, you need to fold your hands on your stomach and exhale air through tightly compressed lips with the sound Pfff. Breathing exercises help you calm down and help you concentrate.
Abdominal muscle training
Exercises dedicated to the abdominal muscles should be done, as athletes say, with the stomach. Make sure that during training it is the abdominal muscles that work, because the same exercises can be performed by straining the back muscles. In this case, it will not be possible to achieve the desired effect.
Strength exercises
Push-ups, press. These exercises are aimed at creating reliable support for the spine and joints from your own muscles. The stronger and stronger the muscles, the more of the load they can take on.
Relaxation activities
During gymnastics, be sure to relax your muscles. There are special exercises for this. For example, wagging your tail. To perform it, you need to get on all fours and turn your pelvis from side to side, as if a dog is wagging its tail. During the exercise, your back relaxes well.
Don't think that gymnastics is easy. Some movements from the adaptive gymnastics complex are quite difficult to perform.
Adaptive gymnastics according to Bubnovsky consists of 55 exercises. It is much more effective to follow them through video lessons that are available for free on the Internet. Their implementation should be approached with the utmost care and seriousness. They will form the basis for all subsequent therapy and prepare the body for subsequent stress.
Pain-relieving gymnastic complex
At the initial stage, the patient is offered a minimal load.
Kitty
Starting position: hands on the floor, kneeling. Exhale - arch your back like a wheel, inhale - bend your lower back. Perform slowly 20 times.
Stretching
It is made from the same starting position as the cat. The right leg is pulled back, then it needs to be extended and squatted on the left. Try to reach forward whenever possible. Repeat 20 times for each leg.
Forward bends
Standing on all fours, we stretch our whole body forward, trying to maintain balance. You cannot bend your lower back.
Back stretch
From the starting position, standing on all fours. Inhale, then as you exhale, bend your elbows, pressing yourself to the floor. Inhale again and as you exhale, straighten your arms and at the same time sit on your heels. This exercise is repeated 6 times.
Press
Starting position: lying on your back with knees bent, hands behind your head. As you exhale, lift your torso until your elbows touch your knees. The exercise is repeated until you feel a slight burning sensation in the abdominal muscles.
Half bridge
Lying on your back with your arms extended along your body, we lift the pelvis as you exhale as high as possible and return to the starting position as you inhale. The exercise is repeated 20 times.
When performing gymnastics, it is important to carefully monitor your breathing and perform the exercises efficiently. The effectiveness of treatment depends on your efforts. Gymnastics classes according to Bubnovsky restore the joy of movement without painkillers.
Source: https://zen.yandex.ru/media/id/5a804efb3c50f720982b25bb/5dfcb38ad4f07a00b0309502
