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BREATHING EXERCISES

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A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits.
Poor breathing robs energy and negatively affects mental alertness.
Unless breathing is exercised, aging affects the respiratory system as
follows: Stiffness:
The rib cage and surrounding muscles get stiff causing inhalation to
become more difficult. Less elasticity and weak muscles leave stale air
in the tissues of the lungs and prevents fresh oxygen from reaching the
blood stream. Rapid, Shallow Breathing:
This type of breathing, often caused by poor posture and weak or stiff
muscles, leads to poor oxygen supply, respiratory disease,
sluggishness, or heart disease.---------------------------------------------------BELLY BREATH EXERCISES
-- The following exercises are simple ways to deepen breathing and to
cleanse the lungs. These exercises will also increase energy and
decrease tension. Lie flat on your back to get a proper sense of deep breathing.
(Have some small pillows available to reduce strain by tucking them
under the neck and knees. The natural course of breathing in that
position will create a slight rise in the stomach upon inhaling and a
slight fall upon exhaling.) Place your hands palm down on your stomach at the base of the rib cage.
(The lungs go that far down. What fills them deeper is the pushing down
of the diaphragm. The diaphragm creates a suction which draws air into
the lungs. the air is then expelled when the diaphragm pushes up. In
this process, the life-giving oxygen fills the lungs and gets into the
blood stream for distribution to the cells. Carbon dioxide is expelled
from the blood into the about-to-be exhaled breath, thus cleansing the
body and blood of waste products.) Lay the palms of your hands on your
stomach just below the rib cage, middle fingers barely touching each
other, and take a slow deep breath. (As the diaphragm pushes down, the
stomach will slightly expand causing the fingertips to separate
somewhat. This movement
indicates full use of the lungs, resulting in a truly deep breath
rather than the "puffed chest" breath experienced by many as the
greatest lung capacity. Chest breathing fills the middle and
upper parts of the lungs. Belly breathing is the most efficient method.
Infants and small children use only this method until the chest
matures. The yoga breath or roll breathing combines belly and chest
breathing.FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.---------------------------------------------------COMPLETE BREATH EXERCISES 1. Sit up straight. Exhale. 2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air. 3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand. 4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin
to pull your belly in to force out the remaining breath. 6. Close your eyes, and concentrate on your breathing. 7. Relax your face and mind. 8. Let everything go. 9. Practice about 5 minutes.----------------------------------------------HUMMING BREATH EXERCISES Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above).Now,
as you begin to slowly exhale, make a HUM sound. Keep making that
humming sound as long as possible. Pull your stomach muscles in,
squeezing out a few more seconds of humming. Then relax. Practice for 2
to 3 minutes.----------------------------------------------CHINESE BREATH EXERCISESA
very fine, short (though not shallow) breath exercise comes from the
Chinese Tai Chi Chuan. Three short inhales are done through the nose
without exhaling. On the first inhale, the arms are lifted from the
sides straight out in front at shoulder height. On the second, the arms
are opened out straight to the sides while still at shoulder height.
And on the third, the armsare lifted straight over the head. Then,
on the exhale through the mouth, the arms are moved in an arc back down
to the sides. Usually, ten or twelve breaths are sufficient and will
not cause light headedness. If light headedness should occur, simply
stop the exercise. This exercise also has the effect of really opening
up people physically. In subtle ways, this exercise uses the body in
leading the mind and spirit to greater openness with each other and the
environment.CAUTION !!
Especially for older people: Never do panting or shallow breathing
except while seated. Hyperventilation may occur. As long as one is
seated, hyperventilation will not be a problem because, even if a brief
blackout should occur, the body's automatic breathing apparatus will
immediately take over.

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8/29/2015 7:21:55 PM UTC