For the brain to work properly, it needs oxygen. It is from it that cells receive energy. Many problems are associated with its insufficient intake in the brain. Often this is due to disruption of blood vessels. Many diseases, for example, atherosclerosis, vegetovascular dystonia, or others cause a deterioration in the blood supply to the brain. One of the best ways to deal with this is breathing exercises. It is very useful for cerebral vessels , as it improves their work. It saturates the brain with oxygen and activates blood circulation.
Why blood vessels are disturbed
The normal supply of oxygen to the brain depends on several factors. Of course, the air that a person breathes is of great importance. But even a large amount of inhaled oxygen does not always enter the brain. This happens due to narrowing of the lumen of the vessels, their spasms, and a decrease in tone. The reason for this condition can be poor nutrition, stress, bad habits, a sedentary lifestyle, and some diseases. Various pathologies of the cervical spine can also disrupt the blood supply to the brain.
Moreover, with many diseases, conventional exercises are contraindicated. In these cases, breathing exercises are applied to the vessels of the brain and neck. It helps to improve blood supply to the brain and expand blood vessels. Such exercises help with atherosclerosis, high blood pressure, vegetovascular or neurocirculatory dystonia.
How to breathe
It is breathing that is the basis of life. But few people think about the need to breathe correctly. And many health problems are associated with this. Most people breathe superficially. Therefore, blood is poorly enriched with oxygen, carbon dioxide remains in the lungs. This leads to a slowdown in blood circulation. And the brain does not receive enough oxygen. Incomplete, shallow breathing shortens life and increases the risk of various diseases.
Therefore, it is very important to use the entire volume of the lungs during breathing. This affects the functioning of the vessels of the brain. The right breath starts from the abdomen, then the chest rises, then the shoulders. With an exhalation, you need to try to release all the air from the lungs.
Physiology of respiration
On inspiration, the blood supply to the vessels of the brain decreases, and the cerebral cortex is excited. And on exhalation, the blood volume increases and a calming effect is observed. Blood circulation is activated with increasing respiratory rate, especially if it occurs through the nose. Doctors have already shown that violation of nasal breathing in children, for example with frequent runny nose or adenoids, slows their mental development. The person who breathes correctly protects himself from many diseases. Therefore, respiratory gymnastics for the vessels of the brain is very useful.
To increase efficiency and tone vessels, you need an elongated breath, breath holding and short exhalation. On the contrary, a short breath and a slow deep exhalation with a pause after it will help to calm down and relax.
The benefits of breathing exercises
Even in ancient times, many healing techniques were associated with breathing exercises. But only recently have their benefits been officially proven. How does respiratory gymnastics for cerebral vessels work:
- strengthens their walls;
- dilates blood vessels;
- improves oxygen supply to the brain;
- lowers blood pressure;
- prevents the formation of blood clots;
- increases efficiency;
- improves memory and attention;
- calms, helps fight stress;
- helps slow down aging;
- protects against the development of stroke.
Principles of Respiratory Gymnastics
There are many techniques for such gymnastics. Many of them came from ancient teachings, for example, from yoga or Chinese medicine. Others were created by modern scientists. But they all perform the same task - to improve the supply of oxygen to the brain and strengthen blood vessels. The basic principle of many exercises is a deep sharp inhalation through the nose, mandatory breath holding and exhalation through the mouth.
In addition, you can breathe through one nostril, closing the second finger. Studies have proven that breathing in the right nostril reduces pressure, soothes, relieves headaches, and normalizes heart function. And if you breathe through the left nostril, then the body tones up, the tone of the vessels rises, activates the endocrine glands. Even the usual deep slow breathing involving the abdominal muscles relieves spasms and lowers blood pressure.
Indications and contraindications
Breathing exercises are good for everyone. But it is undesirable to engage without consulting a doctor immediately after a stroke and with severe violations of the heart. And with other diseases, exercises can be done at home independently. Respiratory gymnastics is especially useful for atherosclerosis of cerebral vessels, hypertension. It helps to normalize cerebral circulation and recover faster after a stroke, improve well-being with hypotension, and lower blood pressure.
What exercises can be performed
Useful breathing exercises to strengthen the vessels of the brain, performed by any system. You can use qigong, Chinese gymnastics, yoga, Strelnikova’s technique, Buteyko deep breathing. But individual exercises will also be useful. They can be included in the daily morning exercises or performed several times a day, for example, with the appearance of a headache, to raise tone or improve well-being. A few exercises are enough for this.
- Inhale deeply through the nose, hold your breath for 5 seconds. Exhale slowly through the mouth, closing the lips with a tube. But exhalation should not be done immediately, but with pauses. Exhale a little - hold your breath for a second. At least 10 such exhalations must be done in one breath. Repeat 5-6 times. Such an exercise strengthens the walls of blood vessels and increases their tone.
- A simpler exercise is performed while standing. You need to slowly and deeply inhale through the nose. At the same time, climb high on toes. With a slow exhale, you need to lower and relax. Exhale through the mouth.
- Inhale sharply and spread your arms to the sides, even bend back a little. Hold in this position for 3-5 seconds. With an exhalation, return to the starting position.
- It is useful for 5-7 minutes to breathe in this way: inhale through one nostril, hold your breath, exhale through another nostril. This will help activate blood circulation and prevent brain sclerosis .
Gymnastics by the method of Strelnikova
This technique is now the most famous. Her breathing exercises are used for a variety of diseases. Its feature is sharp short breaths with the involvement of the diaphragm. Thanks to this, such gymnastics is very useful for cerebral vessels. It contributes to:
- improved lung ventilation;
- better outflow of venous blood;
- improving the smooth muscle function of blood vessels;
- normalization of inhibition and excitation in the cerebral cortex;
- enrichment of brain cells with oxygen;
- improve mood and performance.
The best exercises of Strelnikova gymnastics
There are many exercises created by Dr. Strelnikova. But to normalize the functioning of the vessels of the brain, several can be used.
- Sit on a chair, put your hands on your knees, bend down a bit and relax. Take 2-4 short sharp breaths, rest 10 seconds. At this pace, breathe for 10-15 minutes.
- At the second stage, you need to take 8 short breaths, as if sniffing. Such approaches with a break of 10 seconds need to be done 12.
- Press your fists to your belt. On inspiration, sharply lower your hands down, on exhalation - to take the starting position.
Chinese gymnastics for cerebral vessels
The ancient eastern healing system is based on the role of breathing. Chinese sages believed that only being in harmony with nature, a person can be healthy. Therefore, breathing should be deep, calm. Gymnastics based on these principles for cerebral vessels helps them to work properly and prevents many diseases. You can use some of the simplest exercises.
- You need to sit on a chair, spread your legs, put your elbows on your knees, and palms on each other, clenched in fists. Put your head in your hands and relax. In this case, you need to breathe slowly and deeply, using the abdominal muscles. The chest does not rise.
- The exercise is performed lying on your back, legs bent at the knees. One hand rests on the stomach, the other on the chest. On inspiration, you need to stick out your chest and retract your stomach. On exhalation - vice versa. All movements should be slow and smooth.
- In a standing position, put both hands on the stomach. When inhaling through the nose, you need to fill the lungs and pop out the stomach. You need to exhale through the lips closed by a tube, pressing on the stomach with your hands.
- Inhale slowly and stretch your arms up. On exhalation, bend to the left, pressing with your hand on the left side. Then repeat the same to the other side.
How to do it right
Breathing exercises can be performed several times a day. The only condition for classes is the ability to relax and get distracted. It is undesirable to practice immediately after or before meals. If breathing exercises are performed when the vessels of the brain are narrowed, you should consult your doctor before doing this. All exercises are performed slowly and calmly, without straining. Unless otherwise specified, when they are performed, the upper body should be straightened.