Special breathing training systems appeared before our era in ancient China, India, Greece. Currently, respiratory gymnastics is considered as one of the strongest factors of the body's recovery. Hundreds of various techniques of this gymnastics have been developed, which allow one to train certain elements of the respiratory system and, as a result, to increase the reserve capabilities of the breathing apparatus. Such improving techniques allow to strengthen the respiratory muscles of the chest and diaphragm, improve the activity of internal organs located in the abdominal cavity, normalize the respiratory and cardiovascular system. In addition, with the help of recreational breathing exercises you can influence the excitability of the central nervous system. One of the most important tasks of improving respiratory gymnastics is to increase the reserve of supplying the body with oxygen. Constant training contributes to the fact that tissues extract more oxygen from the blood, while the work of respiratory and circulatory systems becomes more economical.
The basis of the air conditioning of the breathing apparatus is the purposeful control of the muscles, which provides the process of inspiration and expiration. The greatest difficulties in this occur in the process of monitoring the movements of the diaphragm. With the help of controlled control of respiratory muscles during special training, the person develops the correct three-phase respiration, consisting of the following stages: 1) exhalation; 2) a pause; 3) inhaling. The first phase is carried out through the nasal cavity with complete relaxation of the respiratory musculature of the chest and diaphragm. In this case, exhalation should never be carried out to the limit. The second phase is one of the most important elements of health-improving respiratory gymnastics. The pause should be natural and pleasant. The third phase is done automatically through the nose, almost noiselessly. For those wishing to engage in respiratory gymnastics, it is very important to be able to concentrate your attention. With proper breathing, the shoulders should be immovable, with inspiration the lower edges of the ribs move apart, and the volume of the thorax increases.
Training of gas exchange of the body implies, above all, the process of volitional management of respiratory movements. In addition, for such trainings it is possible to use such a method as breathing through a tube of a certain diameter and with an adjustable length, which makes it possible to create an additional "dead" space. When the respiratory process is carried out through such a tube, the air entering the lungs (with an oxygen concentration of 21%) is diluted by residual air in the lungs and by the air of a "dead" space (with an oxygen content of about 15%). Thus, the oxygen concentration in the alveoli decreases, and the carbon dioxide content increases. Such changes have a pronounced training effect on the respiratory system of the body. To carry out such training it is necessary to purchase two tubes that are inserted into each other, the total length of which can be arbitrarily changed at will (the volume of the "dead" space also changes). Exercises of respiratory gymnastics with the use of this equipment should be conducted while sitting, and the original length of the tube must be selected in such a way that when breathing does not cause excessive difficulties. Breathe through the tube you need easily and without any tension, without performing any strong-willed efforts. Initially, the time for training in respiratory gymnastics should not exceed five minutes, and the number of repetitions of such a procedure per day should not be more than two. Daily increasing the training time for 1 - 2 minutes and gradually increasing the length of the tube (ie, increasing the volume of the "dead" space), after three months, the duration of the exercises should be increased to 30 minutes. It should be added that health training of the respiratory system with a tube is a fairly simple, but very effective and safe way to improve the general condition of the body. Such exercises can be performed at home. However, it is also necessary to constantly monitor the state of health. If there are difficulties in performing respiratory movements, the training should be suspended until normal breathing is restored, and then the length of the tube used is slightly reduced.
In addition to the healing effect, breathing exercises help a person form a good diction. The correct three-phase breathing produced in the course of training with a focus on improving diction requires a special concentration of attention on the uniformity and duration of exhalation.
Thus, with the help of special training in respiratory health gymnastics, it is possible to significantly expand the ability of the human body to use oxygen-transported blood. This, in turn, will provide an increase in the body's energy potential and will contribute to an increase in working capacity, adaptation to physical loads, the formation of well-being and cheerfulness throughout the day.