Breathing techniques for the pain, insomnia and stress.
A drug that relieves from stress, fatigue and sleepiness 5 minutes there. And it’s – breath. We’ll show you breathing techniques against pain, insomnia and stress.
The American Leonardo Orr came up with a strange word “rebirthing”, which hides a deep meaning. Rebirthing Orr is consists of several circuits breathing and suitable for the most different situations. Having mastered them, you get the kind of kit that will help you to cope with different ailments (insomnia, migraine, as a painkiller, antidepressant, etc.).
Rules of rebirthing
Rebirthing sessions can last from 30 minutes to 2-3 hours. In the classroom, you are taught to hear your own heart rhythm. Every second our body sends us signals that tell how each organ of the body. For example, the stomach, which asks you to stop after the second serving of fried potatoes. Breathing practices will help you to recognize the signals that sends you your own body.
The rebirthing will help the instructor, however, there are some breathing exercises that you can do yourself.
1. With stress and constant hassle, to remove the excess of negative emotions can help in a sharp breath
Try breathing before exams or an important meeting. The technique will help to clear the lungs (good for smokers). Sit comfortably, relax your neck and shoulders, slightly bend forward. Hands down lower. Breathe in deeply through the nose and try to “inflate” the abdomen. Through his teeth sharply and exhale with the mouth, as if blowing back (imagine that the air goes through the lower back and flanks). Breathe “back” you need in quick time (but comfortable). Force focus on the exhale, gritting his teeth, puffing cheeks. When this furnace is relaxed.
2. When muscle fatigue after exercise, help relax deep and slow breathing
Sit comfortably or lie on your back. Inhale through the nose, send the air to the lower abdomen, the thorax is not strained. Breath control and breathing out do arbitrarily, relaxing the abdomen. The pause between inhalation and exhalation do not breathe calmly, evenly, deeply. To restore power you need to practice 10-15 minutes.
3. Insomnia help active abdominal breathing
Lie on your back, on the stomach place a book or pillow. Relax your arms, shoulders, buttocks, legs. Strain your abdomen on the inhale so slightly to sit up. Weight hold at the top, press don’t relax, exhale through your mouth with clenched teeth and prolonging the exhalation as long as possible (15-30 seconds). Relax, inhale and exhale again, repeat the exercise. 5-8 repetitions is enough to feel sleepy.
4. To uplift mood, muscle tone practice deep and fast breathing
Focus on the inhalation and exhalation arbitrary. Breathe evenly and without interruption, fill the air the stomach. On account of “time” dial air, two breathe out, three breathe – don’t stop. 10-15 minutes bodø enough.
5. When you need to calm down, to calm a tantrum will help intense shallow breathing
Breathing like breathe dogs or other animals. To hang the language is not necessary – quickly inhale through the nose or mouth and immediately exhale. 10-15 minutes of practice, the tension will go away.
6. To concentrate and to gather my thoughts will help the operation of the diaphragm
Stand up straight, feet together, hands along the body, shoulders relaxed. Inhale through the nose as if inflating the wall of the abdomen on the exhale pull it out. Hold your breath a little and work on my core (relaxing and tensing of muscles). Exhale air from the lungs and inhale again. Repeat 8-10 times. Then lean a little forward and repeat the same in the slope.
