A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits. Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows: Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.
Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.
The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension. Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.) Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.
This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.
FOR BEST RESULTS, PRACTICE THIS EXERCISE FOR 5 MINUTES.
- 1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes.
Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes. A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan. Three short inhales are done through the nose without exhaling. On the first inhale, the arms are lifted from the sides straight out in front at shoulder height. On the second, the arms are opened out straight to the sides while still at shoulder height. And on the third, the armsare lifted straight over the head. Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides. Usually, ten or twelve breaths are sufficient and will not cause light headedness. If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically. In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment.
CAUTION !! Especially for older people: Never do panting or shallow breathing except while seated. Hyperventilation may occur. As long as one is seated, hyperventilation will not be a problem because, even if a brief blackout should occur, the body's automatic breathing apparatus will immediately take over.
Position classic and universal, but not for that reason boring, the face to face allows a infinity of variants to make it more attractive and exciting. The mobility of the hands, the proximity of the faces and the comfort of the bodies are the advantages that made it famous. It is not necessary to fear to prove new types of contact during the sex.It is a position that many identify with the love and the romance, the beginnings of a pair, the adolescence... but is worth the trouble to experience it in all the stages of the sexual life and to remove the juice to its advantages.
The man relaxes and lies down with the legs slightly opened and flexible towards his chest. The erection the delay to her, that one complies squatting conforming itself to the position adopted by him. The woman "feels literally" in the penis of her companion. She must do it slowly. Their thighs will impel all the movement that needs this position, where the penetration occurs in sense arrives-down. Only apt for dangerous spirits and opened minds, "the amazon" is the woman who rides her man of the wildest and primitive way.
Variant of the "Face to face", the arc is a position that, through a small variant, modifies the sensations to the end. The woman remains laid down mouth with open the legs and flexible above, supporting her arms behind shoulders. When his companion is ready to penetrate it, he elevates his hips and he settles on the flexible legs of the companion. The pleasure that it receives centers in the deep penetration and the particularitity to feel all surrounded the vaginal and abdominal zone of the skin of the man. The fatigue that experiences when maintaining the position sees compensated with the power of orgasm that can cause
This position allows the position that consists of which it feels comfortably in the space that it forms with his body. With the aid of his hands, the man accommodates to his companion in his erection, controlling both the rate and the intensity of the penetration. The legs of her lean smoothly in shoulders of the man, who has his head catched and surrounded in the thighs of his companion. The man can touch clitoris of her to the time that maintains it of the waist with force. The difficulty that resides in approaching the faces and the bold thing of the proposal, turns to "the armchair" a different and extremely sensual position.
This is a position of total penetration, of there its name. With the high and opened legs, it waits to that his companion introduces the penis in his vagina to wear his legs in shoulders of him, who will support his hands to regulate the movement. To many women she can seem to them complicated, uncomfortable or painful the visualization of this position, but she is worth the trouble to prove it because she offers the absolute penetration and a unique genital contact.The difficulty to kiss and the distance of the faces can widely be exciting for both.
For this position, the man feels slightly throwing his body backwards and supporting his hands to the flank of the body. The legs can stretch itself according to the comfort that are arranged and the head can be relaxed. The woman, assuming the active roll of the occasion, passes her legs over her companion and back supports her arms of the body. The previous stimulation must be intense, since during the penetration this position prevents the manual approach and the contact of the mouths. The woman marks the rate or an encounter is agreed to penis-vagina with a movement of both towards the center. Of anyone of the two forms, he is essential that clitoris takes advantage of the impacts with the body him. The glance has a fundamental component and the word can be an incredible weapon to enjoy the fusion completely.
The man is seated (preferredly in a hard surface, not it bed), with the flexed legs and the later part is taken from its knees. This way, it receives the woman who is made penetrate complying in the space that is between the legs of him and her trunk. It presses with the knees the body of his companion, attracts it towards his causing the swing of both while, for example, it kisses the chests to him that are to the height of their face. A unique sensation that remembers the tender one to go and to come from the hammocks of the childhood.
Mouth arrives, the woman tends with the opened legs to receive its companion who, in this position, front penetrates it to the legs of her. The difference of sensations is remarkable in this type of penetration: clitoris and the vaginal lips are in the heat of contact with pelvis and the environs of the penis of the companion and the most accessible penetration are through circular movements. The fact of not being able to see itself expensive face gives a special enchantment him to the position. The newness of the caresses surprises pleasingly: the woman can caress the rumps of her companion, to smoothly nail her nails in the later part to the knees, to grasp the testicles of her companion. The man; to absorb the feet of her, to bite its fingers, to approach its hand the genitals of which they are being fused and to take its penis to penetrate it better.
She lies down of backs. She raises his legs and she leaves him maintains them made kneel at the end of his body and supporting the other arm in the floor. The man penetrates, dominates and has the control. The position allows to vary the sense of the penetration and the opening of the legs. The faces cannot approach and the hands little can do in this position, which generates an anxiety extremely exciting: both bodies run together the race to arrive at orgasm and reflect in the other the most varied gestures.
With the together and gathered legs, the woman tends of flank and backwards relaxes her head while he penetrates it, or by the vagina or the anus (excellent position for anal sex) the movements must smooth and be coordinated and the slow and deep penetration: both bodies are conformed like two perfect pieces of a puzzle... "the mold" is ideal for women who have problems in reaching orgasmo and/or please to cause the friction of clitoris during the sex.
The man lies down comfortably giving his pleasure to the will of his companion. To take advantage of this game masculine submission can be a stimulating total for both: the encounter can begin with caresses and kisses of her to him, that it always remains in the same position, to finish in the deep penetration that allows the position, where she is placed of backs and controls the movements helping itself of the arms. In addition, the man has an easy access to the anus of his companion, who can reduce the speed of the movements to enjoy the anal stimulus or that her even one touches her chests.
Nothing else recommendable for a woman with difficulties to arrive at orgasmo that the positions that press clitoris while the vagina is penetrated. She lies down in the edge of the bed and tends her legs flexible to a flank of her body (each woman will know which of both sides is to him more comfortable). This allows to maintain clitoris catched between its better allies to arrive at orgasm: the vaginal lips. The woman can contract and relax all the zone, while he in front of penetrates made kneel her and touching his chests.
This position is ideal for the lovers of the wildest and primitive sex. The man, standing up, takes the woman behind and he penetrates it taking it from the waist. It, relaxes all her body as the gravity until supporting her hands in the floor. The man "surprises" the woman behind and counts the cadence of the sex. For her, the pleasure is concentrated in the angle of fragmentation of the vagina that, to the limited being, causes a sensation of very placentera narrowness for many women. For him, the most powerful sensation expands from glande, that enters and leaves the vaginal opening at will and caresses clitoris in the most audacious exits. In addition, the field of view of the man includes the anus, the buttocks and the highly erogenic back, zones for many. The domination that it exerts and the total relaxation of her can favor the playing of the man with the anus of her: to introduce a finger during the sex can enormously be exciting.
The pair is standing, undresses and faced. It climbs to her companion up shoulders and embraces her body with the legs. The total hug is part of a passional and creative sex, where the corporal contact is very complete. The rate of the sex can be of two ways: of above downwards or back for ahead, depending on the intensity of pleasure that both experiment with each option.
The man above feels like with the open legs and their companion (already penetrated) of him. Taking it from the wrists, it is relaxed backwards until falling completely: she must be super relaxed and given to the force of his companion who attracts his body with his arms causing the necessary attack for the sex.
On the brink of madness the bed and with the supported forearms, the woman is arranged "to be raised" of the legs by the man, who of foot behind her, penetrates maintaining it it of the thighs. The stimulus and the pleasure are concentrated in the genitals of both, but he is the man who takes to the rate attracting the body of her towards his. The variety of movements and sensations that allows the position is amazing: circular, ascending and descendent, with the closed or opened legs.
This classic position also is made with the woman in the dominant position, which is very exciting for many since it substantially modifies the traditional thing in the "Face to face" that is the man on the woman. The man can put his fingers in the anus of her and attract it towards his body with force taking it from the rumps.
If the man is equipped with flexibility and resistance, this position has a very attractive variant for the lovers of the balance during the sex. Squatting, the man receives the prepared woman to be really ecstasy: their movements can imitate those of a hammock, going of back for ahead with the supported feet affluent in the floor. Of another way, it can remain immovable and to leave her moves until the end.
If the man relaxes and supports all his body and the woman gets up itself slightly, the fusion acquires a variant where the penetration is deeper. The rate continues taking it she and the movement that leaves with more facility is arrives-down that the woman must make on her companion. The hands of her can touch the chest of him or take penis as if masturbate to increase the pleasure of both.
Another form to prove this position is that the woman extends her body backwards, supports her arms in those of her companion and extends its legs forwards. This way, the man will be able to arrive at his chests with facility and the woman will be able to make circular movements. The penis cannot penetrate so much in the vagina, which can extremely be exciting for both.
