Culture of the soul
Did not think about what breath is? Yes, it is the saturation of blood cells with oxygen and the removal of carbon dioxide. From the point of view of chemistry and biology, life without breathing is impossible. However, no one doubts that our reality consists not only of material, but also of something else. The ancient Oriental sages knew: on inhalation we receive higher cosmic energy, and on exhalation we purify ourselves of surpluses. It is not for nothing that modern psychotherapists say: fully focusing on breathing, we are able to control our emotions. We can relax and calm down after a hot skirmish with the authorities and transform the anxiety from talking with the precinct gynecologist ...
It works! Surely you already felt: for your baby your womb is the whole universe. You are his sea, the atmosphere, the sun's rays and all the things that make him grow. Every second you feel the throbbing of your pulse, the vibration of your body. Together with you, he experiences joy, bliss, delight. And of course, fear, anxiety, anger, a negative ... Already in your tummy baby - a rational being that perceives the world as it is. Therefore, the future mother is so important to maintain a sense of harmony. Simple techniques will make it possible for every pregnant woman.
Some negative emotions are pleasant: for example, sentimental pity, empathy for sadness ... During pregnancy, you can experience them even when you are watching a television show. This is normal, because hormonal and psychological restructuring makes the feelings especially acute, which develops your maternal intuition. But sometimes you encounter other people's aggression, fears and feelings of guilt, from which the body contracts and there is a headache.
After that, proceed to the "cleansing breath" . The right hand put on your chest (energy emotional center), and the left hand - on the stomach (the center of vitality). Close eyes. Free your head from your thoughts, feel only your body and your child. Breathe in with your nose, filling your chest first, then your stomach. As long as the breath lasts, count to four.
Now breathe out your mouth on one account: first with your stomach, then with your chest. Hold your breath for one more account and start over. Imagine if you are filled with light and peace in an inspiration, and on expiration you throw out all the negative from yourself. Take care that your face is relaxed, jaws slightly open. Do the exercise as much as you like.
The effect of relaxation will be in any case. If you manage to enter into a meditative state (no thoughts!), You and the baby will not only relax, but will also be nourished by the energy of the cosmos.
Help the body
With every week of pregnancy, the load on the woman's body increases. The stretching uterus lifts the diaphragm and the organs of the abdominal cavity. In this regard, the volume of the lungs decreases. At the same time, the baby's needs in oxygen increase. Using breathing techniques, you will help the body to adapt more effectively to the changes that are taking place. The main task of the classes is to master abdominal breathing and learn how to control breaths and exhalations. Breathing with the belly improves blood circulation, as a result of which the child receives more oxygen. Deeply inhaling, you spend a session of a kind of massage of internal organs. And this is the prevention of varicose veins.
Let's start?
You will spend no more than 10-15 minutes per day on breathing exercises. This is quite enough. They can be combined with physical exercises (in between them or at the end) or allocate a separate time for them. Just do not forget that too much breathing often causes mild dizziness. This is due to an increase in the concentration of oxygen in the blood. Faced with such a problem, do not worry. Do this: cover your mouth and nose like a mask with your hand. Breathe in and exhale into it several times - and all the unpleasant sensations will soon pass.
The first time it will be easier for you to train at home, sitting quietly on the rug spread on the floor. Well, if you do this under slow beautiful music for relaxation. After class, it's useful to rest for about ten minutes, lying on your left side. Somewhat later, having received the first skills, you will be able to perform many exercises on the go, without taking your time off. Do not forget that it is especially effective and pleasant to conduct such activities in the fresh air (during a walk).
Win shortness of breath
Accelerating the step, you are no longer able to restore the previous rhythm of breathing? With the same situation you encounter during cleaning or climbing the stairs. For you, this is unusual, because before such trivial loads were never accompanied by shortness of breath. Do not panic! This problem often appears in the third trimester. A growing baby begins to press hard on the diaphragm. It's no wonder that now you have difficulty breathing even with a little physical stress. The main thing, do not be nervous. The situation is natural. And this means that neither you, nor the crumb does not threaten anything. To reduce shortness of breath, try to rest more and watch your posture. Once again, it became hard to breathe? Sit at least for a couple of minutes. During sleep use an extra pillow to keep your head elevated. Has noticed that attacks of a dyspnea become stronger? Address to the doctor. 2-3 weeks before the appearance of crumbs, light will pass to the light. The baby will lower, and your body will begin to prepare for childbirth.
dress rehearsal
During labor and trying to mum, it can be difficult to remember all the nuances of respiratory practice. Therefore, during the period of pregnancy, try to bring it to automaticity. Do you plan joint birth? In that case, let the husband work with you. In the maternity home, the beloved will take on the role of the prompter and, if necessary, always tell you what to do at one time or another. Do you remember, as in the films: a sultry macho or a successful leader suddenly begin to breathe, like spaniels, the ducks that have been sighted. And all this, squeezing the hand of the giving birth to his wife and looking into her eyes. If you do not remember breathing, then at least laugh.
At the first bouts
As soon as the muscles begin to contract, take a deep deep breath and the same exhalation. Do not rush. Close your eyes and count to five. Make sure your breathing is rhythmic. Continue so to breathe until the fight is over. Try not to change to another type of breathing.
With intense bouts
Superficial frequent breathing is useful when the contractions become more tangible, and the pauses between them are short. First breathe smoothly and deeply, a little later, go to chug. At the end of the fight, breathing should again become calm. On this exercise, spend no more than 20-30 seconds.
Before attempts
At the beginning of the fight, breathe deeply. Then the breathing gets a little faster. Accept to take short breaths and exhalations. One two Three. And then - a long exhalation.
At attempts
You take a deep breath and hold your breath, as far as you can (at this time you are pushing). After that - a short sharp exhalation and again as long as possible a deep breath. With a good training for one effort, you can make 3-4 of these breathing cycles. Do not forget that when training, you should not give all the best. After all, now your task is simply to remember the features of breathing at each stage of birth.