Saturday, 11 February 2012

Russian Breathing Exercises |

Russian Breathing Exercises Photo Credit push ups image by Steve Lovegrove from Fotolia.com

Breathing is a fundamental biological process. Exercise as well as relaxation benefit from better focus on your breathing. Russian breathing exercises can help you in your fitness regimen, and they also have potentially rewarding benefits for asthmatics and those who need better relaxation techniques. While improved breathing may alleviate some medical symptoms, these exercises are not a substitute for prescribed medication or therapy from a health-care practitioner.

High-Tension Power Breathing

According to the Army Times, this Russian breathing exercise may assist during a heavy workout, making it easier to complete a series of push-ups or other form of strength training. High-tension power breathing may help the vascular system recover from short bursts of exertion so you can extend the workout longer. This breathing technique involves a coordinated rhythm of inhalation and exhalation. During the first half of the strength exercise, inhale while flexing your abs and glutes. As you reverse the muscle movement during the most rigorous part of the exercise, such as the vertical movement of a push-up, exhale forcefully. When you reach the end stage of the exercise, hold the resting position and inhale through the nose and exhale through the mouth forcefully. The breathing should be intense enough to be audible, almost as if your body resembles an air pump. Continue this breathing strategy on your next repetition.

Buteyko Method

The Buteyko Method is named after its creator, Dr. Konstantin Buteyko, a Russian doctor. The technique focuses on shallow breathing. According to a 2005 article in the journal Complement Ther Med, the Buteyko method offers promising evidence for effective treatment of asthma symptoms, but more clinical trials are necessary to fully gauge its implications. It should not be used as a substitute for regular medication, though it may reduce the use of as-needed inhalers. The Buteyko method focuses on the body's balance of carbon dioxide to oxygen. Oxygen is replenished and carbon dioxide reduced when you breathe in. Asthmatics breath more quickly as they try to restore normal respiratory function. This tips the balance more toward oxygen. The technique consists of breathing in for two shallow breaths through the nose. Do not breathe deeply. After the second breath, pause as long as comfortably possible before another inhalation. Practice daily until the pauses last 60 seconds. Your body will gradually get used to increased carbon dioxide levels, which may prevent asthmatic panic during an attack.

Systema

The Russian "Systema" method is a varied system for fitness-related breathing. The rhythm of inhalation to exhalation, as well as the depth of the breath, may change depending on the activity. The Systema technique focuses on adapting your breathing style to the work so you do not use more or less energy from breathing than necessary. The Systema breath-walk exercise breaks up the breathing process into two-step sections. You inhale through the nose over two steps, then hold for two steps, and exhale for two steps.

Exercises

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