Physical exercises and prevention of ARVI

Yoga Technique

As you know, any disease is easier to prevent than cure. This also applies to prophylaxis of .In addition to taking restorative drugs and observing personal hygiene rules, special breathing exercises are very important for the prevention of acute respiratory infections, with the help of which it is possible to increase the body's resistance to viral infections.

Good, breathing exercises are one of the key points of the general strengthening yogic practices, therefore, there are many breathing exercises that allow effective prevention of ARVI.

Uncomplicated nasal breathing is very important for the prevention of acute respiratory infections

If you have a common cold and you are constantly breathing through the mouth, you have a greater risk of catching a cold than with normal nose breathing.

The mucous membranes of the nose are covered with a layer of epithelium, the cells of which secrete a secret containing a large amount of interferon, an antiviral agent very important

for the prevention of acute respiratory viral infections.

In addition, during the passage of cold air through the nasal sinuses, the air is warmed and cleared of dust and airborne bacteria. Therefore, free nasal breathing is a very important factor for preventing ARVI.

Exercises to improve nasal breathing and prevention of acute respiratory infections

Ventilate the room. Take a comfortable sitting position. All the exercises must be done slowly. If the nasal passages are heavily "clogged", you must first wash them with water with the addition of salt or saline.

  1. Slowly inhale through the mouth. Then, on exhalation, try to force the air through your nose. This is a very effective method of preventing ARVI.
  2. For the prevention of SARS, inhale the left nostril with the right nostril clamped in the finger, and exhale through the right nostril. Then vice versa. Repeat the exercise 5 times for each nostril.
  3. Close your hand with your mouth and right nostril, then make a normal breath and exhale through the left nostril. Close your mouth and left nostril - inhale and exhale through the right nostril.
  4. Take a slow breath through your nose, then exhale normally through a slightly opened mouth.
  5. Breathe in through your nose, exhale your cheeks and exhale through the closed lips.

Each exercise should be performed five times. After the exercises, it is necessary to wash the nasal passages and throat with a solution of table salt( 1 tablespoon per 1 glass of water), you can add a couple drops of eucalyptus tincture to the nose wash solution.

Exercises for lungs and bronchi for the prevention of acute respiratory infections

For the stimulation of blood supply in the lungs and bronchi by yogis, a special daily gymnastics combined with breathing exercises is developed.

  • In standing position, put your feet together. Deeply inhale through the nose, stretch, stand on your toes and gently raise your arms outstretched. Then, putting your hands down, make a noisy exhalation and descend to the full stop. Make five visits.
  • Stand straight, legs apart with shoulder width apart. Put your hands to your hips. Then raise your hands, spreading them to the sides, and inhale air through your nose. Then sharply lower your hands, exhaling through your mouth. Do five to six "visits".
  • For two minutes, take slow steps in place, simultaneously spreading to the sides and dropping hands at each step. Breathe through the nose in the first step and a loud exhalation through the mouth on the subsequent.
  • Sit on the floor with your legs crossed. Raise your hands with your clenched hands in your fist. Slowly inhale through your nose alternate with a noisy exhalation through closed lips. Take 10 breaths-exhalations.
  • Stand with your feet shoulder-width apart. In turn, start waving back and forth with your hands, often breathing through your nose. Make 10 visits.
  • In the sitting position, press one palm slightly to the chest, the other to the stomach. Slowly dial the full lungs of air, so that the palm feels the lift of the chest. On exhalation, lower the chest and round the abdomen. Make five visits.

During these exercises, you can not delay and sharply expel air. The deepest inhalation should alternate a passive slow exhalation.

Other exercises for the prevention of acute respiratory infections

It is useful to combine breathing exercises for the prevention of acute respiratory viral infections using the yoga technique with hiking in the pool, practicing winter sports, and massage. Therefore, we advise you to find out what pulse rates exist for children and adults.