Chapter 4 - Breathing

Any form of gymnastics which isnt respiratory is criminal.

It is sad to say, but few people know how to breathe properly. And yet it is essential for good health, personal well-being and growth.

Before teaching you how a person should breathe in physical culture let me point out the main advantages for proper breathing.

1. Why Breathe Properly

Proper breathing is important:

• to prevent illness (colds, coughing, bronchitis, tuberclosis, etc.)
• to feel well;
• to rid your lungs of impurities and waste (carbon monoxide, lactic acid etc.);
• to carry oxygen to millions of cells (it has been proven that deep breathing carries ten (10) times more oxygen to your organism than does fragmented or neglected breathing);
• to combat fatigue;
• to increase your energy, your vitality;
• to calm your nerves;
• to sleep better;
• to add colour to your complexion, since proper breathing increases blood circulation;
• to improve speaking in public.

In order to increase your height, it is imperative that your blood be completely oxygenated. Dont forget blood gives nourishment to your bones. And regular deep breathing contributes to purify your blood.

All these reasons should encourage you to learn to breathe properly and deeply.

2. Principle

Your lungs could be compared to two balloons. When pressure is exerted on them air must leave. If your lungs act otherwise, you block your breathing and this could harm you.

3. How to Breathe Properly While Training

There are three phases to breathing;

a) INHALING (think Interior);

Inhaling means to take in air into your body through the nasal passages.

b) RETAINING;

Means to hold your breath inside your body.

C) EXHALING (think Exterior);

Means to blow out air from your body through the mouth.

4. Advice

Do your training in a well ventilated room so as to fill your lungs with pure, unpolluted or clean air.

For each exercise breathe deeply. Give priority to breathing. Read carefully and put into practice any material you can find that deals with proper breathing. Dont be content with shallow or intermittent breathing. Breathe rhythmically and deeply to benefit from all its rewards.

5. Timing

This is a chart that illustrates the time you could apply to each stage of breathing.

You can see that exhaling must last longer than inhaling. It is essential to empty all the air from your lungs. Try the following experiment. Push out all the air from your lungs. Pinch your nasal passages closed, keeping your mouth shut. Now, open your mouth. You can see that you still have air in your lungs to exhale.

Get into the habit of making that extra effort to empty your lungs of air.

6. Respiratory Exercises

I will only get into the abdominal or diaphragmatic breathing exercises. It is considered to be the best one.

a) First Exercise: Lying Down

Lie down on your back. Stretch out completely. Place one hand on your stomach. Close your eyes for better concentration.

• Inhale deeply through the nose; at this point you can feel your stomach rise.
• Hold your breath.
• Exhale slowly through the mouth; your stomach will fall. Contract your stomach muscles tightly to force out all the remaining air.

This is a very good exercise to help you sleep and it is very relaxing.

a) Second Exercise: Standing Position

• Raise your arms from your side to an upward position, INHALING through the nose (4 seconds)
• Stretch your arms straight up while HOLDING your breath (3 seconds)
• EXHALE slowly through the mouth while lowering your arms and go on to touch hands behind your back, pushing your torso forwards (12 seconds).

To push out all the air from your lungs, contract your stomach muscles.

b) Third Exercise: Sitting Position

Sit on a straight chair. Draw your shoulder blades close.

• Inhale through the nose
• Hold your breath
• Exhale through the mouth slowly, contracting your stomach muscles.

Whether you are taking a walk or climbing stairs, use this time to do some breathing exercises. When you take a walk, INHALE through the nose for six (6) steps, HOLD your breath for three (3) steps and EXHALE slowly through the mouth for eighteen (18) steps, and repeat.

If you experience fatigue or if you feel listless at work, take a break and do one of the suggested exercises. By doing so, you are recharging your batteries. You will feel invigorated. I hope for your own sake you try these exercises to see how effective they are.

According to experts, if you do ten (10) deep and conscientious abdominal breathing exercises in fresh air, you improve your health considerably. Why not adopt this excellent habit.

In conclusion, remember this statement and live by it;

BREATHING POORLY IS LIVING POORLY!.

Main, 1, 2, 3, 4, 5, 6, 7, 8 ,9, 10, E1, E2, E3, E4, E5, E6

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