Breathing exercise

“ There are a great number of breathing exercises described in various books on the subject, but the best breathing exercise is natural breathing. If the head is kept erect, and the shoulders low so that the chest is upright; if breathing is carried on through the nostrils, and the habit of deep breathing carefully cultivated—there will be no need for special [Pg 230] exercises, save in the case of invalids. ”

“ Nevertheless, it must be definitely understood that full, deep breaths, which expand the lungs to their fullest capacity, and are taken at frequent intervals, are of great value.
Almost any vigorous exercise will enforce deep breathing, and there is no question as to the benefit of the involuntary or spontaneous inhalation and exhalation thus induced. Running and wrestling are types of very vigorous athletic exercises that will compel one to breathe deeply and fully, and will insure a full lung development without special breathing exercises. ”

“ The most effective of all breathing exercises is to run or walk rapidly, or walk up a hill, or up stairs, if these be in the open air, with the head well back. This exercise heightens the action of the lungs, and all parts of the body are flooded with fresh air. ”

“ In any exercise, always allow the breathing to act freely. Observe that breathing is the initiatory act or condition of all human effort. It is a sign of the reception of an impression and is thus one of the conditional acts of expression. Breathe deeply and freely at all times. A deliberative breathing exercise, such as the preceding, strengthens all the respiratory muscles and corrects abnormal tendencies.
5. PRIMARY CO-ORDINATION IN LEVITATION
Simultaneously lift and expand the summit of the chest as you actively extend the balls of the feet downwards. ”

“ There is an interesting point in mountain-climbing which I should like to speak of, by the way, and which makes it much pleasanter and better exercise. If, after first starting—and, of course, you should start very slowly and heavily, like an elephant—you get out of breath, let yourself stay out of breath. Even emphasize the being out of breath by breathing harder than your lungs started to breathe, and then let your lungs pump and pump and pump until they find their own equilibrium. The result is delightful, and the physical freedom that follows is more than delightful. ”

“ The person who takes vigorous exercise in the open air such as playing games like tennis or golf, or who walks vigorously, will have no need for formal breathing exercises. For those, however, who cannot readily obtain outdoor exercises the natural way, the following chest movements and breathing exercises are recommended. ”

“ The taking of exercise sufficiently vigorous to cause deep and [pg 093] rapid breathing should be a common practice and one should spend considerable time out of doors. If one has a flat chest or round shoulders, he should strive by suitable exercises to overcome these defects. Obstructions in the nostrils or pharynx should be removed.
Breathing Exercises.—In overcoming the habit of shallow breathing and in strengthening the lungs generally, the practicing of occasional deep breathing has been found most valuable and is widely recommended. ”

“ HOW TO KEEP HEALTHY. PRACTICES. Deep Breathing.—Deep breathing is of the greatest importance for bringing fresh air into the lungs to be put into the blood, and for developing the size of the chest, but it should be done carefully, according to 228instructions, and not overdone, otherwise it is liable to strain the heart. The Japs always carry on deep breathing exercise for a few minutes when they first get up in the morning, and always in the open air. ”

“ Many persons breathe little air at each respiration, and that rapidly. This is especially true of those suffering from pulmonary disease. The first symptom of this disease being a reduction of the breathing capacity. Breathe deeply of God's fresh air, and keep your health, those of you who are well; and for those who are sick there is nothing like light exercise; and out and in-door deep breathing exercise, to bring you back into the ranks of the well and strong. ”

“ The deep breathing exercise already given is known as Pranayama or Controlling the Psychic Breath. Its main purpose is to give you control over your Prana and unfold the Psychic Force latent in you. Practised on an impure body and weak lungs it may do harm. Hence students are advised to undergo the above 10 breathing exercises first and then, when their lungs have developed the power of endurance, they should take that up. It will take time, patience, and serious work. But if the student is sufficiently energetic he will perfect all these exercises in six months. ”

“ Sir Herman Weber mentions that he has seen persons who 269get out of breath, even after short walks and climbs, and who for this reason abstained from such, and consequently suffered in health and spirits, become, by means of these movements, active walkers and climbers, gaining improvement in every function of the body, and outliving by many years their brothers and sisters who had not practiced them. He also specially recommends these breathing exercises to literary workers, statesmen, professional men, and others who get no time to take the usual methods of exercise. ”

“ Deep breathing is undoubtedly extremely beneficial. Most of us, due largely to the fact that Nature leaves a considerable margin of safety, are able to carry on our ordinary activities without the requisite ventilation of the lungs, especially if we do not exercise. This, however, is injurious to the lungs, for it allows the blood to stagnate in them. Exercise is Nature's method of compelling ventilation in the lung area. Deep breathing may be used as a substitute, but the other beneficial effects of exercise are lost. ”

“ Next take a breathing exercise. Hold arms at sides, palms forward. Inhale deeply and slowly with closed mouth, at the same time raising the arms slowly above the head, with the palms facing forward. Hold the breath with arms in this position for a moment, then slowly exhale it, lowering the arms slowly, as the breath goes out, until they reach the original positions at the sides. The elbows should be kept stiff all this time, and the palms facing forward. ”

“ The training for ‘breath’ is deep breathing; from the bottom of the lungs, and through the nose as much as through the mouth; practised either in the course of natural open air exercise, or, almost as effectively, by slow inhalation and exhalation, for a few moments each day, in the best air obtainable. To increase the capacity of the lungs is to increase the chest measurement, that healthful vanity which mountaineering, above all exercises, flatters. ”

“ Respiratory Training.—Shortness of breath is often a bothersome symptom, especially for stout people, and prevents them from taking necessary exercise. When it cannot be traced directly to some affection of the heart or of the circulatory apparatus, it is usually due to lack of exercise. Much can be done for it by deliberate training. In the modern time, with elevators so common, people seldom have to walk up-stairs, and consequently one of the modes of exercise that was particularly likely to furnish some training in deep breathing is absent. ”

“ There are, however, simpler aspects of the relation of muscular exercise to the brain hygiene. The quality of the blood is directly affected by exercise and breathing. Deep breathing is promoted by exercise. ”

“ At first this exercise will be found fatiguing to the lungs and the fatigue will be manifested, if not in giddiness, in a tendency to be out of breath. By all means be out of breath, and, when the breathing is normal again, repeat the exercise, going through it half a dozen times. ”

“ This movement is specially adapted to the breathing powers of weak persons, yet the most vigorous can readily get from it all the exercise their chest and lungs require.
By means of these exercises the chest is gently but effectively expanded in every direction and the elasticity of its walls promoted, the air cells are expanded, and the lungs are rendered more permeable to the respired air, and the strength of the respiratory muscles is developed. ”

“ Proper health without proper breathing is a physical impossibility. It is necessary that those portions of the lungs which do take part in ordinary breathing, and which would atrophy from lack of use, should be fully developed and kept ready for suitable exercise. As soon as the lungs grow weary and the power of breathing is exhausted, the most powerful muscles of the body give way. The pleasure of vigorous walking, especially in mountainous places, is alone for her who can respond easily and readily to the enormously increased demands on the power of the respiration. ”

“ The direct result of exercise is an increased demand for oxygen by the tissues, and, to meet this demand, respiration is deepened and quickened, and the beat of the heart is more rapid and more forcible. But the phenomena of increased breathing power and increased heart action benefit other parts of the body. At the commencement of an exercise the contraction of the voluntary muscles called into action compresses the blood-vessels, and impels the venous blood actively toward the heart, which, thus stimulated, contracts vigorously, and propels the blood in increased quantity toward the lungs. ”

“ Do you think you can tell why Nature has given us so much more room in the lungs than we ordinarily use in breathing? If you will run up and down stairs three or four times you will see why we need this extra lung-room. It is because when we exercise vigorously the heart works very much faster and beats harder, and we must breathe much faster and fuller to enable the lungs to purify the blood as fast as the heart pumps it into them. ”

“ This results from the force of the muscular contractions which play their part in pressing the blood in the veins onward towards the heart. Exercise also induces a more vigorous respiration, and under increased breathing efforts the lung capacity is increased and the size of the chest is enlarged. The amount of air inspired and expired in a given time is much larger than if the body were at rest. The blood is thus supplied with a much larger amount of oxygen from the air inhaled, and gives off to the air a corresponding excess of carbon dioxid and water. ”

“ In exercising, all tight clothing about the neck, chest, and waist must be removed. Pure air and full breathing are required during and after exercise. Full breathing not only promotes the change of air in the lungs, but also quickens the functions of the circulation and digestion. Eating must be avoided shortly before or shortly after any considerable exercise, as it impairs digestion.
Running.— Running is the best exercise for developing the breathing capacity. While brisk walking is allowable, fast running is not. ”

“ Breathing-pauses will be often needed the first week, but afterwards at even longer intervals—indicating the lung-strengthening effects of the exercise.
Lifting weights and holding them out at arm's length is a favorite amusement of the Tyrolese peasants, whose knee-joints mountain climbing has made almost fatigue-proof, and who intuitively seem to recognize the expedience of giving their arms the benefit of a movement cure. ”

“ The highest class of living creatures are those that have most power to breathe. The cold-blooded animals breathe little, and are slow-moving creatures with deficient sensation and small powers of action. Man has large lung-capacity and should be full of life and power, and will be, if he understands himself. One benefit of exercise is the added impulse given to the heart and lungs, calling for more breath, and [51] bringing more blood to the lungs to receive the added supply of oxygen.
If we were wise we would practise the art of deep, voluntary breathing, as a daily form of gymnastics. ”

“ We know that after even moderate exercise the breathing is quickened somewhat, and after vigorous exercise it becomes very rapid and deep, and that after very severe exertion, particularly in an untrained person, the puffing and blowing is not only pronounced but even distressful. We shall see presently how muscular exercise brings these changes about, but before doing so it will be necessary for us to take up the movement of the gases between the lungs and the tissues, by way of the blood; oxygen from lungs to tissues, carbon dioxide from tissues to lungs. ”

“ Hygienic Habits of Breathing.—Every one ought to accustom himself upon going into the open air to inspire slowly and deeply to the full capacity of the lungs. A slow expiration should follow. Take care to force the air out. Breathe through the nose, thus warming the air you inspire before it enters the lungs and chills the blood. Repeat this exercise several times every day. You will thus prevent certain of the air sacs which are not often used from becoming hardened and permanently closed. ”

“ The most eminent vocal teacher of this country asserts that in breathing “the main action should be at the waist and below the waist.” Animals and children have this natural breathing. Men and women lose it from lack of exercise, and constrictions of dress. Health, strength, longevity and power of endurance depend mainly upon lung capacity.
For constipation, those exercises must be taken that develop the diaphragm and other respiratory muscles, that strengthen the muscles of the abdomen and trunk as well as the muscular tissue of the intestines themselves. ”

“ The exercises for breathing should be preliminary to any other exercise of the muscles. The reason for this: Every exercise or movement of the body either when at work or at play, consumes or burns up a certain amount of the tissues of the body and these used up tissues must be replaced, or nature will very soon call a halt and refuse to permit you to do any work or play—the body becomes used up. ”