From time to time, excitement and negative emotions appear in the life of every modern person. In this regard, the body is filled with a state of anxiety, depression and stress. With the occurrence of such difficulties in the work of the body, therapeutic respiration can help. Full chest breathing is an indicator of good mood and health. With each breath, we receive and receive oxygen, which is an important part of our life rhythm. In this article, we will talk about well-known breathing techniques, as well as about whether it is possible to perform physical exercises and breathing practices for respiratory diseases.
How does breathing work?
During inspiration, the respiratory system supplies oxygen to the body through the nose or mouth. It passes through the larynx, trachea, bronchi into the lungs, and then takes part in the blood supply to our body. During the expiration process, carbon dioxide is released.
The muscles in the chest cavity (diaphragm) contract and expand, facilitating the breathing process. The diaphragm is the main muscle used in breathing, in the process it involves the intercostal muscles, muscles of the abdomen and neck. It happens that a person begins to feel pain due to an injured or stretched muscle. Here physiotherapy exercises for respiratory diseases can be a real salvation.
Research
Respiratory practice, known as “diaphragmatic” or “deep” breathing, is defined as effective integrative training of the body and mind to deal with stress and psychosomatic conditions. Therapeutic breathing exercises include: reduction of the diaphragm, expansion of the abdominal muscles, deepening of expiration and inspiration, which, therefore, reduces the respiratory rate and increases the amount of gas in the blood. Gymnastics of diaphragmatic breathing is considered a key component of yoga and tai chi chuan, due to special rhythmic movements it promotes emotional balance and social adaptation.
Psychological studies have shown that breathing practice is an effective non-drug way to reduce negative conditions: anxiety, depression, stress. It has been found that breathing exercises fight emotional exhaustion and overwork. 30-day practices with a daily duration of more than 5 minutes can significantly reduce anxiety in people, including pregnant women.
A similar effect of respiratory gymnastics on anxiety was observed in a three-day intervention study, where exercises were performed 3 times a day. Additional results from a randomized controlled trial suggest that a 7-day intensive yoga program that includes pranayama (breathing exercises) reduces anxiety and depression in patients with chronic lower back pain and respiratory problems.
Difficulties
Most people take breathing for granted, except for those with asthma, in which the airways in the lungs become so narrow that it becomes impossible to breathe.
Inhaled corticosteroids and beta-agonists that open the airways come to the rescue. For some people with severe asthma, these medicines may not be enough. In addition to medical treatment, everyone can try out physical therapy for diseases of the respiratory system.
Studies show that breathing exercises can help improve quality of life by being complementary to medicines and other standard treatments for diseases.
Less worry
It turns out that breathing greatly affects the feeling of fear. In fact, this is a vicious circle: when people worry, short and shallow breaths are performed (maximum oxygen enters the body); when quick inspirations are done, people gasp and feel panic. Deep expiration breathing can signal a slowdown in the nervous system, a decrease in heart rate, and relaxation. For the next symptom of anxiety, try the following healing breath:
- stand up, sit down or lie down, the spine should be straight;
- 3-5 seconds inhale through the nose;
- exhale slowly and evenly through the nose, the exhalation should be twice as long (6-10 seconds).
No need to inhale in the stomach or hold your breath between inhalations and exhalations. There is no need to wait until the lungs are completely empty to breathe again, just keep the time and try to practice daily for up to 15 minutes.
Improving blood sugar control
People practicing therapeutic breathing for 40 minutes after eating high-carb, high-calorie foods can block the problems associated with excessive calorie intake (including the possible risk of diabetes). It turns out that deep breathing can stimulate the production of insulin, which lowers blood sugar. Over time, it can also rid the body of cortisol (the hormone of stress) and harmful free radicals. Here are some rules for healing breathing:
- Ten minutes after eating, sit comfortably with your hand on your stomach.
- For three seconds, fill your stomach with air through your nose. Then exhale through the nose for three seconds. Repeat.
- To get a good result, take at least 30 minutes.
We expand the range of attention
Zen monks combine healing breathing systems with deep breathing to concentrate. A 2011 study showed that one 20-minute session can increase the flow of oxygenated blood to the brain, increasing activity in the prefrontal cortex associated with concentration. The level of the “happy hormone” serotonin, which alleviates the symptoms of depression, also rises. The rules for performing the technique are as follows:
- Sit comfortably in a quiet room, close your eyes, relax. Slowly, for 6-10 seconds, inhale through the nose. Focus on the sound of your breathing and the feeling of oxygen filling your lower abdomen.
- Exhale through your nose for 10 seconds. Shorten your abdominal muscles as you exhale, then repeat the approach again.
Healthy heart
If you feel tension in the body and an increase in heart rate, engage in physical therapy for diseases of the respiratory system. According to a Heart Views study, a yoga-based breathing method provides the body with enough oxygen and, in two weeks, reduces blood pressure. MD Anita Herur believes that the practice should be done within 40 minutes a day.
Papworth Method
Papworth's method has existed since the 1960s. It combines several different types of healing breathing in combination with relaxation. He teaches how to breathe through the nose correctly and slowly. It becomes clear how to control stress so that it does not affect the rapid breathing. Studies show that this method helps alleviate respiratory symptoms and improve the quality of life of asthmatics.
Buteyko Method
Buteyko healing breath is named after its creator, the Ukrainian doctor Konstantin Buteyko, who developed the technique in the 1950s. The idea is that people are more prone to hyperventilation - quick and deep breathing than necessary. Fast breathing can increase shortness of breath in people with asthma.
Breath Buteyko offers a series of exercises that can teach you to breathe slower and deeper. Studies evaluating its effectiveness have shown mixed results. Buteyko breathing can reduce asthma symptoms and reduce the need for medication, but not improve lung function.
Strelnikova Method
Therapeutic breathing of Strelnikova is the forced involvement of the muscles of the diaphragm in the breath. This breathing exercise was developed by Alexandra Strelnikova. Initially, it was developed to restore the voice of singers, but the method was effective for the treatment and prevention of a wide range of respiratory diseases, in particular asthma, tuberculosis and chronic bronchitis. The main idea of therapeutic breathing exercises is to inhale through the nose while compressing the lungs by simultaneously tensioning different muscles. The technique for performing the exercises is as follows:
- Take strong (audible) breaths through the nose, while exhalation should be through the mouth. The breath should not be long and deep, but short and loud.
- Perform each exercise first 4 breaths per set, then 8, 16, 32 times.
- Choose a convenient pace of exercise, but the faster the better. Strelnikova recommended adhering to the pace of breathing, corresponding to the pace of the marching soldier.
It is suggested that once a day, a set of 12 exercises (32x3 inhalation) is necessary for the general prophylactic treatment of respiratory diseases and mild asthma.
In the case of moderate to severe asthma, you need to complete 2 sets of 12 exercises.
Significant improvement in moderate or severe asthma is usually observed after 2 months of exercise twice a day, but with mild asthma, improvement is observed earlier. The effect of improving well-being and vitality after each exercise will appear immediately.
Should I try breathing exercises?
The study of therapeutic breathing techniques for bronchitis and their regular implementation can improve the condition of the respiratory system. They can reduce the need for medications for bronchitis, asthma, and other problems. However, even the most effective breathing exercises cannot completely replace asthma treatments.
Consult a physician before attempting breathing exercises to ensure they are safe. Ask a specialist to recommend a respirator doctor who will teach you how to perform the exercises safely and effectively.
Training
Exercise is the most important component of physical therapy for diseases of the respiratory system and rehabilitation. It reduces the effects of decontamination and reduces shortness of breath.
Aerobic exercise and strength training are an important part of training for people with lung diseases.
Exercise for the legs is the cornerstone of recovery. Many rehabilitation programs use walking and cycling as the most preferred options.
Hand exercise is also useful for people with chronic lung diseases who have shortness of breath or other symptoms. Such exercises are necessary because chronic lung disease can cause muscle weakness, and some muscles, such as the shoulder, are used for both breathing and arm movement.
Physiotherapy is directly related to the treatment of patients with acute and chronic lung diseases, but it is also effective for patients with serious neuromuscular disorders, patients who have undergone major surgery, and critical illnesses in intensive care units. Physiotherapy helps to evaluate and treat various aspects of respiratory diseases, such as airway obstruction, mucus retention, a change in the function of the respiratory pump, and shortness of breath.
Massage
Respiratory problems, such as allergies, sinus problems, asthma and bronchitis, are one of the groups of conditions that can be resolved through massage therapy. According to Ann Williams, director of the Associated Bodywork & Massage Professionals educational program, the benefits of therapeutic massage for respiratory diseases have been proven by research.
She explains that many of the muscles in the front and back of the upper body are auxiliary. A massage technique that helps to lengthen and relax these muscles improves a person's respiratory capacity.
Massage therapy can support effective breathing. Massage also helps the respiratory system in that it relaxes tense muscles, reduces the respiratory rate, increases pulmonary function, helps to expand and contract the muscles of the diaphragm, stimulates blood flow, deepens breathing, relieving tension in the chest cavity.
Massage therapy also improves posture, which provides structural alignment and expansion of the chest, which is necessary for optimal lung function.