SPECIAL AND GENERAL DEEP BREATHING EXERCISES
These breathing exercises done separately or between the massage exercises will develop the chest and lungs. Causing more oxygen to be introduced into the blood and increased elimination of carbonic-acid gas, the blood is enriched, the energy increased and power developed to withstand or repulse attacks of disease. A direct as well as an indirect influence is also produced upon all the vital organs of the body.
Position.—Standing or sitting erect, with shoulders back, but without strain, arms hung loosely downward to sides.
1. Inhale as deeply as possible through the nose.2. Retain the air for one or two seconds.3. Join the lips in such a way that a small opening remains in the middle and throw only a small quantity of air violently through this opening; retain the respiration, again throw out a little air in the same way; retain again, and so forth, in the same way, until the lungs are completely emptied of air.4. Take a shorter but deep breath, lasting from three to five seconds.
1. Inhale as deeply as possible through the nose.
2. Retain the air for one or two seconds.
3. Join the lips in such a way that a small opening remains in the middle and throw only a small quantity of air violently through this opening; retain the respiration, again throw out a little air in the same way; retain again, and so forth, in the same way, until the lungs are completely emptied of air.
4. Take a shorter but deep breath, lasting from three to five seconds.
This exercise acts as a washer and cleanser of the lungs in forcing the pure air into the corners of the lungs and pushing out the foul air accumulated.
Position.—Standing or sitting erect, with shoulders back, but without strain, arms hung loosely downward to sides.
1. Inhale as deeply as possible.2. Retain the air in the lungs as long as possible, without strain.3. Exhale the air vigorously through the open mouth.
1. Inhale as deeply as possible.
2. Retain the air in the lungs as long as possible, without strain.
3. Exhale the air vigorously through the open mouth.
This exercise has a beneficial influence upon the system of respiration, the blood and the nervous system.
Position.—Standing erect, with shoulders back, but without strain, arms hung loosely downward to sides.
1. Inhale as deeply as possible through the nose.2. Stretch both arms easily outward to sides in line with shoulders.3. Bring the hands to the shoulders, gradually contracting the hands in such a way that when they reach the shoulders the fists are very strongly clenched.4. During this tension of the muscles, bend the fists rapidly outward and inward from ten to twenty times.5. Exhale the air vigorously through the mouth, at the same time dropping the arms loosely downward to sides.6. Take a shorter but deep breath, lasting three to five seconds.
1. Inhale as deeply as possible through the nose.
2. Stretch both arms easily outward to sides in line with shoulders.
3. Bring the hands to the shoulders, gradually contracting the hands in such a way that when they reach the shoulders the fists are very strongly clenched.
4. During this tension of the muscles, bend the fists rapidly outward and inward from ten to twenty times.
5. Exhale the air vigorously through the mouth, at the same time dropping the arms loosely downward to sides.
6. Take a shorter but deep breath, lasting three to five seconds.
Besides being beneficial to the lungs, the respiratory muscles and the heart; this exercise is also very beneficial for the vitality of the nerves, especially those of the brachial plexus (the nerves of the arms, shoulders, upper back and upper chest).
1. Arms hanging loosely at sides or place hands on hips, elbows and shoulders thrown backward, without strain.2. Inhale as deeply as possible, at the same time rising on toes.3. Exhale through the mouth, at the same time sinking on heels.
1. Arms hanging loosely at sides or place hands on hips, elbows and shoulders thrown backward, without strain.
2. Inhale as deeply as possible, at the same time rising on toes.
3. Exhale through the mouth, at the same time sinking on heels.
Position.—Arms outstretched horizontally to the front and parallel to each other.
1. Inhale as deeply as possible, at the same time bringing the arms horizontally outward to the sides and continuing as far back as possible, while rising on toes.2. Exhale through the mouth while dropping the arms slowly downward to the sides and sinking on heels.
1. Inhale as deeply as possible, at the same time bringing the arms horizontally outward to the sides and continuing as far back as possible, while rising on toes.
2. Exhale through the mouth while dropping the arms slowly downward to the sides and sinking on heels.
ExercisesAandBmay also be done without rising on toes, but this exercise greatly strengthens the feet and ankles and the muscles of the legs and gives a good poise.
When practicing the breathing exercisesAandB, both legs may be bent and stretched at the same time, and this will further strengthen the legs.
All these breathing exercises are especially beneficial for singers and public speakers.
Always inhale through the nose.
The breathing exercises may, of course, be practiced separately either indoors or outdoors.
If practiced indoors, it is important to have good ventilation in the room.
If slight dizziness should result when practicing the special breathing exercises separately, begin moderately, and as the lungs become stronger, this feeling will gradually diminish.
Practicing the three special deep breathing exercises five times each, without any long pause between, should consume about five minutes. From five to ten minutes is sufficient for one performance and, as a rule, this time limit should not be exceeded. They can, of course, be practiced several times a day.