Breathing exercises for the lungs for smokers. Breathing exercises as a way to quit smoking

smoking is very bad habit and few people could easily overcome it. But there is one good way to help you quit smoking. We suggest you try special breathing exercises that help you exercise the respiratory system and clear them of undesirable consequences smoking.

Breathing exercises as a way to quit smoking

exercise
When you feel desire smoke, go out Fresh air. Get straight. Relax. Do It deep breath and hold your breath for 2-5 seconds. Then exhale slowly. At the end of the exhalation, hold your breath for the same amount of time. Repeat this exercise 10 times. Your brain will be saturated with oxygen and you will feel slightly dizzy. You will lose the desire to smoke for a long time.
exercise
It is necessary to slowly inhale air through the nose and exhale it a little faster through the mouth. While doing this exercise, gradually increase the pace. Do 30 breaths in one cycle. Rest for approximately 1 minute after each cycle. To obtain good result, you need to repeat 5-6 cycles. Do the exercise every time you want to smoke.
exercise
Stand up or sit up straight. Relax. As you inhale, first fill the lower part of the lungs with air, while protruding the stomach forward. Then follows the raising of the chest - from the bottom to the top. A “wave” passes through the body, as it were. For this to be natural, the spine should be kept straight.
Then, on exhalation, the “wave” passes in the opposite direction: first, the stomach subsides and is slightly drawn inward, then - rib cage. Try, being in the starting position, do this several times: for 4 counts - a slow deep breath through the nose, for 4 counts 1 slow deep exhalation through the nose, again for 4 counts - inhale and for 4 counts - exhale ...

The benefits of such breathing have been verified by thousands of years of practice. Lungs receive required amount oxygen in the chest recovering correct innervation from the endings nervous system, and the organs abdominal cavity receive a light systematic massage due to the strong and rhythmic movements of the diaphragm.

Do these exercises every time you feel like taking a smoke break. So you will not only be able to get rid of this, but you will also train your respiratory organs and cleanse your lungs.

Does your child smoke? Alexander Alexandrovich Alexandrov

Appendix 8 Breathing exercises(for those who quit smoking)

As one of the anti-smoking techniques, a mobilizing type of breathing is recommended, based on abdominal type breathing. During breathing, the abdominal muscles protrude somewhat on inspiration and retract on exhalation. You need to breathe through your nose. Mobilizing breathing is carried out in the following sequence - inhale, hold the breath, exhale. During respiratory cycle there is a gradual lengthening of inhalation to the duration of a double exhalation. Simultaneously with inhalation, the breath holding time increases, i.e., a pause. The duration of the pause should be equal to the duration of the breath. Then the exhalations are lengthened until they are equal in duration to the inhalations. And finally, all phases of the respiratory cycle are shortened, starting with exhalation. Breathing exercises carried out by the patient at his own mental expense. You can speed up or slow down the pace of breathing (count faster or slower), but it is important not to change its rhythm. Digitally, these exercises look like this:

4-(2)-4, 5-(2)-4, 6-(3)-4, 7-(3)-4, 8-(4)-4,

8-(4)-4, 8-(4)-5, 8-(4)-6, 8-(4)-7, 8-(4)-8,

8-(4)-8, 8-(4)-7, 7-(3)-6, 6-(3)-5, 5-(2)-4,

where the first digit indicates the conditional duration of inhalation, the second digit in parentheses is the duration of breath holding, and the third digit is exhalation.

In addition to relaxation methods (eg, AT), calming breathing should be recommended for individuals who most often use smoking as a means of relaxation (the "relaxation" type of smoking on the Horn questionnaire). The method of performing calming breathing is the same as the mobilizing one. In digital notation, this exercise looks like this:

4-4-(2), 4–5-(2), 4–6-(2), 4–7-(2), 4–8-(2),

4-8-(2), 5–8-(2), 6–8-(3), 7–8-(3), 8–8-(4),

8-8-(4), 7–8-(3), 6–7-(3), 5–6-(2), 4–5-(2),

where the first digit indicates the conditional duration of inhalation, the second - exhalation, and the number in brackets - the duration of the breath-hold that follows the exhalation.

This type of breathing is characterized by a gradual lengthening of the exhalation up to twice the duration of the inhalation. The inhalations are lengthened until they are equal in duration to the exhalations, then all phases of the respiratory cycle are shortened, returning to the original duration, but so that the inhalation is shortened faster. The duration of the pause after expiration in all cases is equal to half the breath. The position of the body during breathing exercises can be arbitrary (standing, sitting, lying down).

When quitting smoking, cleansing breathing is recommended. This exercise is performed in a well-ventilated room, in the morning, on an empty stomach. Body position - standing, heels and toes together, hands down. A deep, smooth breath is taken through the nose while raising the arms through the sides up. Exhalation is made by the mouth, as if exhaled air is pushed through tightly compressed lips. On exhalation, the body leans forward, the hands go down to the toes of the feet, imitating the movement of pushing out, squeezing an object in front of the body. Hands are tense from the palm to the shoulder. Abdominal breathing - on inspiration, the stomach protrudes, on exhalation it retracts. The exercise is performed three times.

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Therapeutic exercises for smoker's bronchitis are prescribed together with anti-inflammatory and symptomatic therapy. She has great importance for the complex treatment of smokers, increases the effectiveness of drugs and reduces the duration of treatment courses.

Breathing exercises have many benefits. It can be done regardless of drug treatment, it does not cause complications and side effects She has no contraindications. It includes simple exercises, does not require financial investments, and can be done at home. Gymnastics is prescribed in courses from several weeks to one month. When performed correctly, stable results are achieved: normalizes general well-being, chest pains stop, cough subsides, the perception of physical activity improves.

Therapeutic exercises for smoker's bronchitis: exercises

Methodology therapeutic gymnastics consists of a complex of breathing and physical exercises. It contains the following stages: warm-up, main, final.

First stage: includes exhalation and inhalation, first through the mouth, then through the nose. Each exercise is performed 2-4 times.
Second phase includes several exercises:

1. Walking in place

Walking in place for a few minutes, then inhale through the nose, raise the arms to the sides, then exhale through the mouth and lower the arms down.

2. Exercise "skier"

Legs apart, swing your arms back and forth, alternating inhalation through your mouth, and exhalation through your nostrils.

3. Exercise "tree"

Lifting on toes, inhale through the mouth, hands stretch up, then exhale through the nose, hands go down

Therapeutic gymnastics is effectively used in complex treatment smoker's bronchitis. However, it is important to remember that achieving a stable remission can only be achieved if complete failure from smoking.

With regular breathing exercises, the number of cigarettes smoked gradually decreases, and over time, a person suffering from cigarette addiction completely refuses addiction. Breathing exercises help to cleanse the bronchi, lungs, trachea and vocal cords from nicotine. All this plaque is excreted along with mucus or sputum. Regular exercise will allow you to maximally cleanse the body of tar, nicotine and other harmful substances.

METHODOLOGY OF LESSONS

According to the methodology, it is assumed that breathing exercises should be done for half an hour in 3 sets daily. Almost everyone who has tried gymnastics has noticed that their desire to smoke slowly disappears. It is very important that this process happened gradually, because in this way there was no sudden weight gain. This is especially important for women.

The peculiarity of breathing exercises is that the weight is regulated spontaneously. This is because breathing exercises help to improve the functioning of the centers in the brain. This is especially true of the center that is responsible for appetite, its functions are regulated. Breathing exercises help speed up the metabolism that occurs at the cellular level. There is no deposition of new fat cells, and those that already exist in the body begin to burn.

It cannot be said that modern doctors developed breathing exercises. Breathing exercises have been used very successfully in yoga for several millennia. In addition to quitting smoking, breathing exercises have an effect on the health of the body as a whole.

The basis of all breathing exercises in different options and rhythms of breathing. Such breathing exercises will also allow you to control your emotions, quickly calm down and relax if the situation becomes stressful. There are exercises that will help you focus, cope with panic, psychological problems, and even fears.

SOME EXERCISES FROM SMOKING BREATHING GYMNASTICS

Here are a few simple exercises. Anyone can try them for themselves and choose exactly the ones that are more suitable. The most effective will be the exercise in the morning, as well as in the afternoon, when there will be burning desire smoke. Usually, after performing these exercises, the desire to drag on a cigarette disappears.

1 exercise. This exercise is also called "Full yoga breath". It can be performed in a standing or sitting position. First you need to relax. A breath is taken gradually, first filled Bottom part lungs. At this time, the stomach should be stuck out. After that, the chest begins to rise up from the bottom up. This can be compared to a wave that passes through the body. For the movement to be performed correctly, the spine must be kept absolutely straight. Then an exhalation follows, and then the wave goes back along the body: at first, the stomach begins to fall and be drawn inward, followed by the chest. So you need to do several times, while inhaling is done for 4 counts, and exhaling also for 4 counts. The exercise must be done slowly. Repeat the exercise 10 times.

2 Exercise. It will help to make the volume of the lungs more especially in the lower part. You need to stand so that there is a distance of 30-40 cm between the feet. Place your hands just above the waist, where the ribs begin. Then, while inhaling with your nose, you need to bend back, spread your arms to the sides. After that, a forward bend is performed, the hands return to the position on the ribs, and exhalation is performed. At this point, you need to slightly squeeze the ribs with your hands. When you exhale, you need to pause. Repeat the exercise 3-4 times. Stop doing the exercise if a coughing fit begins.

3 Exercise. You need to inhale through the nose, and then exhale through the mouth, but a little faster. You need to start this exercise slowly, but gradually, the pace should become faster. At one time, you need to do about 30 cycles of inhalations and exhalations. After completing the cycle, you should rest for at least 1 minute. For achievement high results you need to perform at least 5-6 approaches. This exercise is also suitable if there is a sharp craving for a cigarette. This exercise helps well, at least, to reduce the number of cigarettes consumed at first.

4 Exercise. As soon as there is an acute craving for a cigarette, it is advisable to go outside. Try to relax and stand up straight. Take a deep breath and then hold your breath for about 3-5 seconds. The exhalation should be slow, and when you exhale, you need to hold your breath again for about the same time. You need to repeat this exercise 10 times. When you complete the exercise, you may feel a little dizzy, because the brain is saturated with oxygen. However, the desire to smoke will disappear for a long time.

The first exercise is considered the most effective, because breathing exercises have been practiced in yoga for more than a millennium.

But you can not abuse the practice of breathing exercises. Do not exceed the number of repetitions of exercises in one session. The fact is that this can lead to overexcitation.

According to the recommendation of some experts, it is especially useful to perform breathing exercises with a short exhalation and long breath. This technique is especially good for toning during the day, while if you perform this exercise the other way around, the effect will be the opposite - the effect will be calming.

It is useful to combine breathing exercises and walks in the fresh air. For example, on the way home from work. If while walking to give the body high load on respiratory organs smoking by itself would be impossible.

Smoking is a habit that is quite difficult to get rid of, which is why various drugs, alleviating the symptoms present when quitting cigarettes. But not every smoker trusts this kind of means, many decide to cope on their own, and here breathing exercises from smoking come to their aid.

On the territory of Russia, breathing exercises, which relieve cravings for smoking, have become especially popular, thanks to a whole range of exercises developed by A.N. Strelnikova.

Initially, she set herself the goal of helping people suffering from asthma, but after a few years, the effectiveness of this complex was confirmed in the treatment of the following pathologies:

vegetative disorders;
cardioneurosis;
ulcer;
stuttering;
tobacco addiction.

If, while a person is trying to quit smoking, he has a strong craving to use a cigarette, you should immediately begin to perform a series of exercises:

Get out into the fresh air and relax. A deep breath is taken, after which you can not exhale for 3-5 seconds. After the specified time, exhale slowly. Similar actions are performed 10 times. If, after performing such an exercise, the smoker begins to feel dizzy, then you should not worry, similar condition provoked by a strong blood flow to the brain and its saturation with oxygen.
Start breathing quickly through your nose, and then exhale. Actions are repeated with a gradual acceleration of the tempo. According to numerous reviews former smokers, at this moment you can imagine yourself as a steam locomotive, then such actions will also be fun. The first set of this breathing exercise should include 30 breaths, followed by a break for a minute. To achieve best effect actions must be repeated 5-6 times. It is noted that similar procedures relieve cravings to smoke even in the third stage of quitting, when there is a strong breakdown.

In addition to getting rid of the craving to smoke, the presented activities help to get rid of smog on the bronchi, trachea and vocal cords.

Additional breathing exercises for smoking

To help Strelnikova's set of exercises, other fairly simple tasks were developed:

Need to take a standing or sitting position and relax. A slow breath is taken, the lower part of the lungs should initially be filled. At this time, you should stick out the stomach, and raise the chest from the bottom up. Next, exhalation is performed, in which the chest descends, and the stomach is retracted. Such breathing is often referred to as diaphragmatic breathing. The exercise is performed 10 times, while inhaling and exhaling is carried out for four counts.
The presented exercise is performed to improve the condition of the lungs after the decision to quit smoking. To perform it, you need to stand in such a way that the distance between the feet is 30-40 centimeters. Hands are placed slightly above the waist. While inhaling, you should bend back and spread your arms in different sides. On exhalation, a forward lean is carried out and the hands return to their original position. After exhaling, you need to pause for a few seconds, the exercise is repeated 3-4 times. Smokers need to remember one lesson: if in the process of breathing, a cough begins, you need to immediately stop the exercise, this indicates the inability of the diaphragm to such loads.
It is required to lie on your back, take a deep breath and stick out your stomach, holding your breath. After 10 seconds, a slow exhalation should be performed, it should be slightly intermittent. The exercise is repeated at least 5 times.

Proper diaphragmatic breathing when quitting smoking will significantly reduce cigarette cravings and irritability. Breathing exercises have a calming effect on the body, as a result of which the quitter becomes less aggressive and it is much easier for him to go through all the stages of getting rid of addiction. Additionally, with the described exercises, you can take smoking sprays, then the effect will be more positive.