Popular breathing exercises at VSD - available all the way quickly to normalize the status of a critical situation. Regular exercises will help gradually improve the quality of life for years to come.
The benefits and impact on the disease
It has been observed that this disease decreases the oxygen levels in the blood, which adversely affects the whole body. To normalize the condition, many doctors recommend the use of breathing exercises. This technique improves health, stabilizes the flow of brain processes, reducing strain blood vessels and muscle spasms. Measured breathing contributes to the rapid recovery of the body at the moment of panic attack - a frequent symptom IRR.
of exercises
People with vascular dystonia do exercise daily is recommended. You can pick up a complex for regular training or to practice one exercise that will help in an emergency.
The main rule - if during exercise leads to unpleasant sensations associated with hyperventilation, exercise should be stopped.
Do breathing exercises may be contraindications, so before you start the course, advisable to consult a doctor.
Buteyko
To properly perform the exercises, you need to sit up straight, the back should be straight. The stomach and the diaphragm relaxed, legs bent at the knees at a right angle.
2-3 minutes to breathe calmly, then take a deep breath through your nose and hold your breath for 15 seconds. If we can not hold this time, you can exhale slowly. This control pause.
The next stage - to make calm, shallow breaths nose and yet consider: 2 seconds per breath, 4 - Breath and 4 - to pause. It is desirable that during the exercise the abdomen, diaphragm, thorax were not particularly active.
Breathing thus 5 minutes, then re-done control pause. Estimated lesson time - 15-20 minutes. The author recommends engaged 3 times a day, the last lesson - before going to bed.
abdominal breathing
Abdominal breathing can be practiced in any body position - sitting, standing, lying down. Made calm shallow breaths nose at regular intervals. It is believed that this method of ventilation is better to apply at attacks of panic attack, since the shallow quiet breathing efficiently calms the autonomic nervous system.
Strelnikova
Among the popular sets of exercises at VSD - Strelnikova breathing, which can be performed on a daily basis. Exercises done with a gradual increase of the load:
- Starting position - standing, arms bent at the elbows slightly to place the palms facing down. Make quick easy breath through the nose or mouth and clenched fists at the same time. On the exhale fingers to throw forward. Repeat scheme - 4 breaths, pause for 3 seconds. Repeat 24 times. On the second day break between sets made after 8 breaths, the third - after 16. It is necessary to increase the load as long as the number of breaths has reached 32, and then stop for a break.
- Stand straight, elbows pressed against the body, fingers clenched into fists. On a quick breath sharply to unclench his hands, palms stretched. On a breath to relax the shoulders, fists are clenched. Repeat 8 times, take a break for 3 seconds. The maximum number of breaths - 96.
- Standing straight, hands down. Exhale, bending forward on a slow inhale, hold your breath. Back in and out. P. and exhale. Repeat 8 times, pause - 5 seconds.
- From a standing position just doing sit-ups while the body turn left or right. Hands at the same time raised to shoulder level. 8 approaches break - 5 seconds.
- AND. P. - as in exercise 1. Inspiratory must hug the shoulders, the elbows form a triangle in front of the rib cage like. As you exhale through your mouth to take the same position. In the first 7 days is necessary to do 12 repeats 8 times, next week - 6 sets of 16 breaths and then to bring the number up to three sets of 32 inhalation.
Exercise Dr. Kurpatova
When vegetative dystonia often created severe muscle clips in various parts of the body that are not easily removed without physical effort. Dr. Andrew Kurpatov has an exercise aimed at the maximum voltage and then to a complete relaxation of the body.
It is necessary to stand up straight and gradually stretch all muscle groups - first squeeze his toes, and then compress the feet, calves, thighs. Stretch the muscles of the perineum and buttocks, abdomen, chest, hands (spread them apart), hands and neck. Complete the necessary tension in the head and face - you need to bite the bullet, tightly compressed lips, frown, wrinkled his nose.
Thus, the whole body should be maximally compressed like a spring. In this position, you need to mentally count to 10 and dramatically relax the whole body - wave your hands, tilt your head, take a deep breath several times. Rest for 2-3 minutes and repeat.
The author recommends Do this exercise for at least 7-10 times to get rid of existing in the body of muscle clamps.
sound exercise
This exercise should be done at the moment of panic attacks, stress, mental stress, in heavy seas.
Stand straight, feet shoulder width apart, arms down along the body. I need to breathe through your nose as deeply as possible during 7 seconds. It should be a long, pronounce the sound "and". You need to breathe slowly, and within 7 seconds. The sound does not stop. Repeat preferably within 5-10 minutes - until then, until the condition returns to normal.
It is believed that the sound "and" beneficial effects on brain activity, lowers blood pressure.
Exercise can be varied. If you pronounce the different sounds that can affect different organs and body systems.
For example, the sound "and" helps to activate blood circulation, "o" - improves the functioning of the cardiovascular system, the sound of "m" and "w" have a tonic effect.
Practice these breathing exercises at VSD and can be a preventive measure.
Exercise "Flower"
It can be performed in any position. I need to breathe through the nose so as to sniff a flower, but at a faster pace. Attention should be focused on the tip of the nose. It is possible to imagine that the lungs are straightened and filled with pleasant aroma. Duration of exercise - about 3 minutes, but it should stop when discomfort occurs.
