Practicing psychoregulatory breathing exercises requires knowledge and skillful use in practice of the most important patterns of the impact of breathing on the level of excitability of the central nervous system and the general tone of the body..

• The cycle of breaths includes the phase of inhalation, exhalation and pause. But not everyone knows that during inhalation, the activation of the mental state occurs, while during exhalation, calming, relaxation of the body occurs..

Therefore, a breathing rhythm in which a relatively short inhalation phase alternates with a longer exhalation followed by a pause produces a general sedative effect, up to a marked decrease in heart rate..

On the contrary, the type of breathing, which includes a longer inhalation phase and a relatively shorter energetic exhalation phase, leads to an increase in the activity of the nervous system and all body functions..

Both in yoga and in modern breathing exercises, there are dozens of different exercises and their modifications, pursuing various therapeutic and recreational goals..

Psychotherapeutic practice shows that there is no need to include a large number of various breathing exercises in the complex of general health measures.. In the same place where it is supposed to get a specific therapeutic effect. appropriate training with a specialist is necessary.

In the complex of general strengthening exercises, it is enough to use several types of breathing described below, which cause a calming, tonic or general strengthening (normalizing) effect..

• Training must be performed on an empty stomach, lying or sitting, leaning back in a chair, in a comfortable position. in an environment that excludes any distractions. The exercises use the so-called full type of breathing..

Inhalation is done slowly and evenly through the nose, first by lifting the front wall of the abdomen, then by expanding the ribs, and only then by full breasts..

Exhalation is made by the mouth in the same order: first the stomach falls, then the ribs move and the chest falls. The technique of such breathing is developed gradually, and you should not give up exercises just because some of its elements are not very clear..

For general health and rehabilitation purposes, it is sufficient to use the following breathing exercises in a complex of psychoregulatory methods:.

First exercise (calming type).

This exercise is performed by the type of inhalation - holding the breath exhalation. In the initial period, in order to get acquainted with its features and well-being during its implementation, all these three phases of breathing have a duration of 5 s each..

The duration of the breathing period in this rhythm is determined by the state of health, but should not exceed at first 10-15 minutes. Usually such a load is not difficult and is easily performed.. In order to increase the functional load, each of the phases of breathing (inhalation. delay, exhalation) lengthens up to 10 s.

And a healthy person copes with this load relatively easily (after appropriate training). For a good therapeutic effect, this type of breathing should be performed for 30 minutes (it is better if this total time is gained in 2-3 doses).

This exercise has a pronounced energizing and calming effect, and therefore it should not be performed if an active activity that requires high reactivity is to be performed immediately after training.. Performing this exercise just before a night's sleep can replace the action of the best sleeping pills, and without their negative consequences..

• For a physically developed person, even ten-second phases of respiratory cycles may seem like an insufficient load at a certain stage of training. In these cases, it is permissible to increase the duration of inhalations and exhalations (up to 15, 20 and more), leaving in any case the duration of breath holding the same - 10 s.

As already noted, this type of breathing exercise is performed in cases where the state of the nervous system is characterized by increased excitability, irritability, weakness of endurance, insomnia, etc..

Second exercise (activating type).

Unlike the previous one, this exercise has a pronounced tonic effect and is useful in cases of predominance of asthenic symptoms.. It provides for the implementation of the respiratory phases in the following order: inhalation - exhalation - breath holding.

All time parameters and features of this exercise are exactly the same as in the previous one.. It should only be noted that this type of exercise is characterized by a somewhat greater functional load, and therefore the increase in the duration of the respiratory phases and the periods of the exercises themselves should be done more gradually and carefully..

The third exercise (general strengthening, normalizing type).

Both the first and second exercises are performed for 15-30 minutes a day, usually for 15-30 days, until the leading symptomatology of the "

Further performance of both the first and second exercises separately can cause symptoms opposite to the original.

• To stabilize a normal, " The duration of the respiratory phases remains the greatest achieved in the course of previous trainings, and the total time of respiratory gymnastics is 30 minutes per day..

Modern specialists in bioenergetics, as well as yogis, believe that the described exercises contribute to the accumulation of prana in the body - “life force”, “absolute energy”. Mentally directed during expiration to one or another organ or part of the body, it is able to stimulate healing processes, relieve pain, strengthen the functions of organs, etc..

Fourth exercise (mobilizing breathing).

This exercise is designed to quickly increase the overall tone of the body.. Unlike the usual breathing process, in which inhalation is done actively and exhalation is passive, in the mobilization variant, inhalation is less active, and exhalation is forced.; sharply enough, with artificially created difficulty.

Such breathing is used both independently and for activation after sessions of autogenic training, functional music, slide films..

The mobilizing breathing technique is as follows.. Starting position: sitting, back straight. A free breath is taken (3 s) and an extended (6 s) exhalation.

Exhalation is carried out with artificial difficulty due to the tension of the muscles of the tongue and larynx (movement like a yawn with a closed mouth), while air is expelled from the lungs with force through the nose. Simultaneously tighten the muscles of the arms, chest and abdomen. 5-6 breathing cycles are done.

Dalasyuk R. , Kampat L. , Shevchuk T.

medbe. en.