Difference between revisions of "FAQ"
| Line 28: | Line 28: | ||
== How to take a "proper" breath? == | == How to take a "proper" breath? == | ||
Please see [[full inhaling]] for detailed instructions.<br /> | Please see [[full inhaling]] for detailed instructions.<br /> | ||
| − | In short: | + | In short: inhalation comprises three stages, which smoothly flow one into the other. |
| − | |||
# First, fill your bottom section of the lungs with air. This expands your stomach, but chest remains immobilized. | # First, fill your bottom section of the lungs with air. This expands your stomach, but chest remains immobilized. | ||
# Then inhale with the middle section. The rib cage expands. | # Then inhale with the middle section. The rib cage expands. | ||
| Line 36: | Line 35: | ||
== How to do an air retain? == | == How to do an air retain? == | ||
Please see [[air retaining]] for detailed instructions.<br /> | Please see [[air retaining]] for detailed instructions.<br /> | ||
| − | In short: | + | In short: before air retaining, fill the lungs with air only by 80-90% to prevent dizziness. If necessary, close the nostrils with your fingers. |
| − | |||
== How do breathe out properly? == | == How do breathe out properly? == | ||
Please see [[full exhaling]] for detailed instructions.<br /> | Please see [[full exhaling]] for detailed instructions.<br /> | ||
| − | In short: | + | In short: exhalation is performed inversely to inhalation. That is, first release the upper section of the lungs, then the middle and finally - the bottom, contracting your stomach. |
| − | |||
== How to do an air sustain? == | == How to do an air sustain? == | ||
Please see [[air sustain]] for detailed instructions.<br /> | Please see [[air sustain]] for detailed instructions.<br /> | ||
| − | In short: | + | In short: do not sustain your breath at your maximum exhalation. Leave as much air as there remains during your regular exhaling, that is 10-15% of the lungs volume. At the last second quickly exhale this leftover. |
| − | |||
== How is it better to breathe - with the nose or the mouth? == | == How is it better to breathe - with the nose or the mouth? == | ||
Revision as of 11:14, 29 July 2016
Contents
- 1 Training FAQ:
- 2 Where is the best place for practising?
- 3 When is it better to practice?
- 4 What position to choose for the training?
- 5 How to create an effective training program?
- 6 Is it ok to combine breathing gymnastics with other things?
- 7 How to combine breathing practices with the asanas, sports and other physical activities?
- 8 Is it possible to combine breathing exercises presented in this application, with other breathing exercises, for example, by Buteyko, Frolov, Strelnikova?
- 9 How long can I train?
- 10 How to take a "proper" breath?
- 11 How to do an air retain?
- 12 How do breathe out properly?
- 13 How to do an air sustain?
- 14 How is it better to breathe - with the nose or the mouth?
Training FAQ:
Where is the best place for practising?
It's optimal to go outside, or at least open the window. The forest, park or city garden are good choices.
When is it better to practice?
It is recommended to practice in 2 hours after a meal, or on an empty stomach.
What position to choose for the training?
Choose the comfortable position available for you for the moment.
How to create an effective training program?
For best results, select one or two types of training to practice those patterns regularly, at least 15 minutes a day. You can occasionally use other patterns, if you need their specific effect, but do not change the basic training too often. When with your basic training you see the results that suit you, you can change it.
Is it ok to combine breathing gymnastics with other things?
Yes, if they don't include the physical effort and don't interfere with proper breathing techniques. But still it's much more effective just to close your eyes and to concentrate on the process.
How to combine breathing practices with the asanas, sports and other physical activities?
It is recommended to do the asanas first, and after that, at least in 45 minutes, do breathing exercises. Regarding sports and other physical activities, the order here is not that important, it is important to keep the break to restore breathing and heart rate.
Is it possible to combine breathing exercises presented in this application, with other breathing exercises, for example, by Buteyko, Frolov, Strelnikova?
Yes, there are no determined contraindications for this, but it would be better to place these trainings in different parts of the day.
How long can I train?
The optimal training time for beginners is set as default, that is 7 minutes. You can change it, but it is not recommended to do more than 15 minutes in a row. Taking less than 3 minutes, you should not expect any significant result.
How to take a "proper" breath?
Please see full inhaling for detailed instructions.
In short: inhalation comprises three stages, which smoothly flow one into the other.
- First, fill your bottom section of the lungs with air. This expands your stomach, but chest remains immobilized.
- Then inhale with the middle section. The rib cage expands.
- Finally, fill of the upper section of the lungs with air. The clavicles rise up.
How to do an air retain?
Please see air retaining for detailed instructions.
In short: before air retaining, fill the lungs with air only by 80-90% to prevent dizziness. If necessary, close the nostrils with your fingers.
How do breathe out properly?
Please see full exhaling for detailed instructions.
In short: exhalation is performed inversely to inhalation. That is, first release the upper section of the lungs, then the middle and finally - the bottom, contracting your stomach.
How to do an air sustain?
Please see air sustain for detailed instructions.
In short: do not sustain your breath at your maximum exhalation. Leave as much air as there remains during your regular exhaling, that is 10-15% of the lungs volume. At the last second quickly exhale this leftover.
How is it better to breathe - with the nose or the mouth?
Inhaling is only done through the nose, exhaling, you can use both nose and mouth. When exhaling through your mouth, it is recommended to fold the lips.