High pressure problem bothers many people, for the unpleasant symptoms of headache, nausea, weakness hide violations of the cardiovascular system. These disorders are progressing, can lead to myocardial infarction, stroke, loss of vision and other complications. Respiratory gymnastics hypertension will saturate the body with oxygen and lowers blood pressure.
What are the benefits
Breathing exercises provides the following advantages:
- and increasing the vascular tone of the whole organism;
- improvement of blood circulation and lymph;
- elimination of stagnant and inflammatory processes in tissues;
- activates the metabolism.
If the pressure has risen sharply, it appears palpitations, tremors, sweating, nausea, vomiting. Causing severe headaches. Medical breathing exercises can help alleviate these symptoms and relieve stress.
Breathing in hypertension is often superficial, leading to tissue hypoxia. Exercise will help to saturate the blood with oxygen, calm the nervous system, reduce tone and vasospasm.
Description of exercises
There are different methods of breathing exercises for hypertension - the ancient practice of yoga and qigong to modern systems developed by talented doctors and teachers.
Methods of Qigong
It is an ancient wellness technique that combines different movements and deep diaphragmatic breathing. All exercises are done slowly, focusing on the organs or body parts. Inhaling it is done through the nose and exhale - through the lips, clasped in a tube. Before you practice qigong breathing should be good to relax all the muscles of the body. Start breathing at high pressure on such a method:
- do a slow breath and as you exhale mentally immerse your energy Qi in the foot;
- repeat for 20 minutes until the foot does not become warm, and the pressure is stabilized.
Qigong master better under the guidance of an experienced mentor who will teach the basics of technique and help to avoid mistakes in the exercises.
Strelnikova
According to the method of A. N. Strelnikova breathing can reduce the pressure to normal digits in just 2-3 months of regular exercise. When a hypertensive crisis her pupil M. N. Schetinin advised to do this exercise:
- In the sitting position to make 4-active, short-nosed inhalation, the passive exhalation without tension, unwind from 3 to 10 seconds.
- Repeat cycle 4 breaths intermittently 24 times, rest 10 minutes without performing any motions.
- Over time, increase the load, listening to your body.
For the treatment of hypertension most effective exercises such as "Ladoshki", "epaulettes", "pump", "cat" and "hug the shoulders."
according Bubnovsky
FROM. Bubnovsky created a special system - physiotherapy, treatment or movement. He argues that the lower pressure breathing exercises may be, if you connect to this the physical activity. There are 2 basic exercises, unloading the heart muscle and reducing the pressure:
- Push ups. Hands need to rest against a chair or bench, feet to place, keep your back straight, your head and look to tend to him. On the inhale bend your elbows and down, exhale and straighten your arms up with the sound of "Ha." Repeat 4 more times. Rest for a couple minutes and make another approach 1. Each push-ups should last 20-25 seconds. Over time, the need to increase the number of approaches to 10.
- Squats. Sitting on a chair, feet put in front of him in line. Rise from a chair and stay in this position, sit down. During the ascent you need to do a breath, then take a slow breath, sinking into a chair. Make 5 repetitions rest.
Buteyko
Physiologist K. Buteyko believed that hypertension occurs due to improper breathing, leading to an imbalance in the blood gases. Restore the balance of gases and reduce the pressure of his original technique designed to "rare breathing." It can be learned from the description, but it is better to use the help of an expert who will teach to count time, record the breath-holding points, etc.
Exercises of yoga
In many yoga asanas that are useful for hypertensive patients. Here are some of them:
- Lying on your back, bend your knees. Arms extended parallel to the body, palms up. Take a deep breath and slow, raising the stomach. Exhale slowly pulling in the stomach.
- AND. P. also. On the inhale you need to raise your hands up, dropping them behind your head. On the exhale, raise your hands and lowered along the body, back to the original position.
- Sitting on the heels, down on the exhale the body down along the lightly divorced knees. Lower the forehead on the floor and pull your hands in front of him. Stuck out his belly on the inhale and exhale - to involve as much as possible.
With breathing can help the body in hypertensive disease at any stage, especially primary, when the increased pressure can not bring down the pills and simple breathing exercises.
