Effective Breathing techniquesO
ur breathing method means that we make a short inhalation through the nose and a long exhale through the mouth with resistance and sometimes we are also holding our breath. Effective breathing helps us above all to increase carbon dioxide in the blood and improve respiratory system parameters.
When we do breathe this way (with Smart Breathe) the body gets less oxygen than normal and hypoxia occurs because the actual number of breaths fall to 6-8 times per minute. We therefore create hypoxia simultaneously, which means that we get the organism used to hypoxia, which is important for maintaining good health. We know that all the stress we are subjected to physical, mental or other, will result in increased oxygen consumption. So it’s important to help the body get used to the smaller oxygen need so that we easily stay healthy. As we are training with breathing apparatus and create hypoxia, we get used to the body being at this so-called anaerobic breathing. It creates more and more erytrocytes that transfer oxygen to the cells, and it becomes easier for the body to cope with the pressures of various kinds.
Effective breathing exercises.Here’s how to do:
To begin with, breathe 30 minutes a day, but try over time to get up to at least one hour every day.
After a few months, you can breathe 2-3 hours per day.
Breathe for 15-minute circuits.
1st week: Breathing 2 x 15 minutes
2nd week: Breathing 3 x 15 minutes
3rd week: Breathing 4 x 15 minutes
Inhalation: 3 seconds.
Exhale: Increase the resistance of the exhalation and exhalation length as you go. Resistance and time for exhalation will vary from person to person. Start by setting the resistance level “3”and breathe for 15 minutes. If it’s too hard, reduce resistance, or increase it if it feels right to do so. The time for exhalation can increase by about 1 second per day or 5 seconds per week.
Some training advice:
1. Work out every day. Make sure you fit the exercise into your daily routine. Do not give up, because you will achieve a result in the end.
2. Follow your program! Observe the reactions, you may need to take it slow if you get too much side effects.
3. Perform the exercise with diaphragmatic breathing! It is easy to get into your old habit of breathing with your chest if you don’t pay attention in the beginning.
4. Be relaxed! The expiration opens the door to your subconscious, so use this opportunity and work mentally during the workout.
5. Follow up your workout! Keep a journal, verify your progress, and compare to your notes from when you started training!
6. Do not jump to conclusions! Continue your workout even if you do not achieve a quick result, your body may need time to recover.
Complements to the manual for the “Smart Breathe”
Here are some common questions that may arise when you start training with breathing apparatus. We hope you will find the answers in this supplemental text. I find it hard to breathe with my stomach, what should I do? For some people, it’s not easy to breathe correctly from the beginning, to breathe with the diaphragm /stomach (when inhaled goes belly out, during exhalation decreases it comes together). It should be added that you should have an effect of the exercises, even without diaphragmatic breathing, but to a lesser degree. This problem disappear with a little patience, and if you constantly check the stomach movement during breathing. Most often it is much easier to breathe with the stomach after 3-4 days of exercises, and within 2 weeks of breathing this way you quite naturally breathe with the stomach at any time.