Russian Breathing Exercises |

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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

Breathing Exercises For Healthy Lungs |

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Breathing exercises can help relieve stress, increase energy, and strengthen the breathing muscles. According to Brian Bradley, vice president of therapy protocol for the Egoscue Method, when you do breathing exercises, your chest and shoulders should not move. Instead, when you inhale, your diaphragm in your abdominal cavity should expand, and when you exhale, your abs should return to their normal resting position. You should do most of the breathing exercises in a standing position, which trains your stabilization muscles in your hips, torso and spine.

Basic Qigong Breathing

Many Chinese martial art practitioners uses the basic qigong exercise as a warm-up to increase focus and energy. Stand with your legs hip-width apart, and relax your shoulders and arms by your sides. Bend your knees slightly, and sink your weight toward the ground. Keep your spine upright and in a neutral position, where it maintains its normal curves.

When you inhale, slowly lift your arms up in front of your chest with your hands facing each other. Keep your fingers and hands relaxed as you lift. When you have reached the end of your inhalation, exhale through your nose and lower your arms at the same time. Do six to eight breaths for one or two sets before doing other dynamic warm-up exercises.

Active Downward Dog

This exercise moves your spine, hips and legs using a series of movements borrowed from yoga. According to Bradley, this combo teaches you to move and breathe properly at the same time, and you can use this basic method in other exercises.

Go on your hands and knees with your wrists below your shoulders and your knees below your hip joints. Exhale and push your tailbone up to the sky, straightening your legs at the same time. Push your heels to the ground, and turn your toes in slightly. Take another deep breath, and press your chest and ribs closer to your thighs. Hold the position for two deep breaths.

Return to the starting position, and repeat the pattern five more times.

Neutral Back

Sometimes standing or other positions may be too stressful or painful for people with back or hip pain. According to Anthony Carey, co-founder of Function First in San Diego, California, the neutral back position distributes your weight evenly throughout your body, eliminating stress from your joints.

Lie on your back with your legs draped over an ottoman or sofa. Place your arms out to your sides with your palms facing up. Breathe deeply as you lie there for three to five minutes. Be aware of how your breathing muscles move as you breathe.

Exercises

The Effects Of Exercise On Breathing |

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Exercise increases your breathing rate because your working muscles are demanding more oxygen, which they need to burn energy. As you exercise, your breathing accelerates so you can pull more air---and oxygen---into your lungs, where the oxygen is transferred to the blood and then delivered to your muscles. According to the American Council on Exercise, the rate of your breathing is a reliable measure of how hard you are exercising.

The Benefits of Hard Breathing

Exercise---in addition to decreasing your risk of stroke, heart disease, colon cancer, breast cancer and dementia---can also reduce breathlessness problems in patients with chronic lung disease. According to the University of Maryland Medical Center, exercise does not improve lung function, but it strengthens limb muscles and thus minimizes shortness of breath and improves endurance.

Effects of Exercise on Asthma

Exercise in warm, moist environments. Doctors at the University of Maryland Medical Center say swimming is an excellent form of exercise for asthma sufferers. They also recommend yoga for its breathing and chest expansion exercises, which reduce stress and open airways. People who suffer from exercise-induced asthma should warm up and cool down properly and avoid exercising in cold, dry air. Asthma patients should get a doctor's OK before starting an exercise program.

Using Breathing to Gauge Your Effort

Determine your effort level by how hard you are breathing. For moderate-intensity exercise, such as walking, you should not be breathing so hard that you can't carry on a conversation, the American College of Sports Medicine says. For vigorous-intensity exercise, such as jogging, your will be breathing faster, but you should still be able to talk in short sentences.

Proper Breathing Pattern During Exercise

Bring in enough oxygen and expel all the carbon dioxide. Fitness expert Stew Smith, a former Navy SEAL, recommends runners use a 3:2 ratio when inhaling and exhaling during exercise. For instance, a runner would inhale for three steps and fully exhale during two steps to ensure his working muscles are getting enough oxygen. While lifting weights, always exhale during the exertion portion of the lift.

Exercises

Cadence Breathing Exercises |

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The term "cadence" refers to a pattern of breathing engaged while running. Most runners try a cadence that is related to the amount of steps being taken, while other runners prefer a cadence that is all their own. If you are thinking seriously about running, you should know that good runners always keep a steady cadence while running to regulate their breathing and lung function. Finding a cadence that works for you through cadence-breathing exercises can help you improve your stamina while running.

Step Ratio

Most runners prefer a cadence that is related to the timing of when their feet hit the pavement, notes the Military website. A popular cadence ration is a 3-to-2 inhale and exhale pattern where you inhale for three counts and exhale for two to make sure your body gets the optimum amount of oxygen for the most stamina. No matter what the most popular cadence ratio is, you should find the one that works best for you by going for a jog and testing out several rations until you find the one that makes you feel the best while exercising.

Musical Cadence

Those who like to workout with music may find that using the beat of the songs is an excellent way to practice cadence, notes the Trying Fitness website. Before exercising, fill your iPod with songs that keep a rhythm that is fairly close to the pace that you would like to set. Sit down and listen to the music, mapping out your cadence for each song. You may find that interspersing upbeat songs with slower songs gives you the right amount of stamina and intensity through your workout. Once you have practiced breathing in time with the music, try listening as you workout. You will likely end up tweaking your rhythm when exercising, but your music can give you an ideal way to control your breathing through cadence.

Affirmation Chanting

If you are the type of person who uses affirmations and mottoes to keep going when exhausted, turn your affirmations into inspirational chants that control your breathing and keep you going when you are fatigued. Adopt a chant of short, one syllable words, like "I can do this." Then, practice breathing in with the chant and breathing out, to create a 4-to-4 ratio of breathing. If you want to adopt a 4-to-3 ratio, try chanting "I can do this" while inhaling and "Yes, I can" while exhaling. This will help control your breathing and give you an extra boost of confidence while exercising.

Exercises

Breathing Exercises For Parkinson's |

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Parkinson's disease can affect how a person breathes, caused by posture issues and less elasticity in the chest cavity's musculature, according to the "Parkinson's Focus Today" blog. Lack of adequate oxygenation forces the body to work harder to provide oxygen to cells throughout the body, and it causes people diagnosed with Parkinson's to tire faster and more easily. It also leaves them more susceptible to respiratory conditions, such as pneumonia. Learning a few basic breathing techniques can help people with Parkinson's increase their stamina and endurance, as well as provide vital exercise to chest muscles and the diaphragm, which is used in breathing.

High Breathing

Focus on breathing deeply through your nose as often as possible. Breathing through the nose helps exercise and maintain elasticity in the lungs, "Parkinson's Focus Today" says, allowing better exchange of oxygenation to all cells of your body. Breathe deeply, and using the "high breathing" technique of Pranayama Yoga can help control breathing, according to Dr. Mehmet Oz. Sit up straight, and focus movement at the upper-chest area around the ribs, shoulders and shoulder blade area, ABC of Yoga suggests. This is a more shallow form of breathing that can be performed by pulling in your stomach and lifting your chest outward during an inhale. Practice four or five inhales through your nose to exercise your upper chest.

Complete Breath

"The Complete Breath" is another form of Pranayama breathing often recommended to people diagnosed with Parkinson's disease. It involves a larger movement and function of the lungs than high breathing, according to ABC of Yoga. This exercise works the entire respiratory system. Sit straight, and inhale through your nose. Your entire rib cage, shoulders and shoulder blades should lift upward with your inhale. Your inhale also should make your abdomen puff out slightly as your lungs fill with air. Inhale slowly, counting to 5, then hold your breath for a moment, and then slowly exhale. Repeat this exercise several times.

Nourishing Breathing

Sit comfortably, but with your back straight and your shoulders down, suggests Sit and Be Fit. Place your hands on your lap, then inhale deeply through your nose. Focus on feeling your lungs fill with air, from the bottom to the top. As you inhale, let your hands lift from your thighs and open up and to the side of your body. Hold your breath for a moment, then exhale slowly through your mouth, imagining that your lungs are losing air from the top to the bottom. Repeat this exercise several times a day.

Exercises

Breathing Exercises For Free Diving |

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Free diving is an aquatic activity in which you hold your breath while diving under water. It uses the human body's ability to lower its pulse and shrink blood vessels to endure high pressure and no oxygen while diving without an oxygen tank. Free diving can be dangerous, posing health hazards for your heart, lungs and body. However, performing breathing exercises for free diving can help your lungs become conditioned to the physical demands required.

Condition

Step 1

Perform aerobic exercise two to three times per week to help increase your lung capacity. During aerobic exercise, your small blood vessels widen to deliver more oxygen and reduce carbon dioxide buildup. The more aerobic exercise you do, the better your body will become at holding your breath for longer.

Step 2

Perform Pranayama Yoga to increase lung capacity by improving the flexibility of your rib cage and allow your lungs to fully expand. According to "Yoga Journal," this type of breathing exercise boosts lung capacity by strengthening your diaphragm.

Step 3

Condition and stretch your lungs by performing the lung stretch exercise. Inhale deeply, filling your upper and lower chest to capacity, then exhale forcefully to eliminate all air in your lungs.

Exercise

Step 1

Warm up your body and your lungs by inhaling deeply, holding your breath at the top of the breath, then exhaling over a five-second time period. Repeat five or six times to finish your warm-up.

Step 2

Inhale deeply a few times, then hold your breath for one minute. Walk slowly as far as you can before taking a breath. This allows you to record how far you can go before taking a breath.

Step 3

Practice deep breathing exercises to increase your lung capacity and learn how to reduce your heart rate so your body consumes less oxygen. Place your hands on your stomach and exhale completely out of your mouth. Inhale deeply through your nose, pushing your hands out with your stomach. Now, hold your breath for five seconds, increasing each time you do this exercise. Slowly release the air through your mouth.

Tips and Warnings

• Perform breathing exercises for free diving daily in order to increase your lung capacity and enable you to dive for longer.
• Free diving poses health risks for your heart, lungs and body due to the intense water pressure and length of time your body goes without oxygen, so speak with a doctor before beginning free diving.

Exercises

Cadence Breathing Exercises |

Photo Credit building with runner image by jimcox40 from Fotolia.com

The term "cadence" refers to a pattern of breathing engaged while running. Most runners try a cadence that is related to the amount of steps being taken, while other runners prefer a cadence that is all their own. If you are thinking seriously about running, you should know that good runners always keep a steady cadence while running to regulate their breathing and lung function. Finding a cadence that works for you through cadence-breathing exercises can help you improve your stamina while running.

Step Ratio

Most runners prefer a cadence that is related to the timing of when their feet hit the pavement, notes the Military website. A popular cadence ration is a 3-to-2 inhale and exhale pattern where you inhale for three counts and exhale for two to make sure your body gets the optimum amount of oxygen for the most stamina. No matter what the most popular cadence ratio is, you should find the one that works best for you by going for a jog and testing out several rations until you find the one that makes you feel the best while exercising.

Musical Cadence

Those who like to workout with music may find that using the beat of the songs is an excellent way to practice cadence, notes the Trying Fitness website. Before exercising, fill your iPod with songs that keep a rhythm that is fairly close to the pace that you would like to set. Sit down and listen to the music, mapping out your cadence for each song. You may find that interspersing upbeat songs with slower songs gives you the right amount of stamina and intensity through your workout. Once you have practiced breathing in time with the music, try listening as you workout. You will likely end up tweaking your rhythm when exercising, but your music can give you an ideal way to control your breathing through cadence.

Affirmation Chanting

If you are the type of person who uses affirmations and mottoes to keep going when exhausted, turn your affirmations into inspirational chants that control your breathing and keep you going when you are fatigued. Adopt a chant of short, one syllable words, like "I can do this." Then, practice breathing in with the chant and breathing out, to create a 4-to-4 ratio of breathing. If you want to adopt a 4-to-3 ratio, try chanting "I can do this" while inhaling and "Yes, I can" while exhaling. This will help control your breathing and give you an extra boost of confidence while exercising.

Breathing