Gymnastics with bronchitis video

Respiratory exercises additional help from bronchitis

Bronchitis is one of the most common diseases of the respiratory system, which is accompanied by a cough and other unpleasant symptoms. Treatment of this pathology includes not only the use of various medications, but also the use of various additional techniques, for example, such as breathing exercises with bronchitis, physiotherapy, sanatorium treatment and etc.

What benefits can exercise bring?

Do not underestimate the usefulness of respiratory gymnastics, as it has long been proven that it allows you to significantly shorten the time of recovery, as well as accelerate the rehabilitation of the patient.And a well-chosen set of exercises can prevent the development of serious complications of bronchitis, for example, bronchiectasis.

However, breathing exercises can only benefit if it is recommended by the attending physician. Exercises can be performed if the general condition of the patient is favorable, the body temperature is normal, and there are no life-threatening conditions. The doctor, before assigning the patient a course of gymnastics, necessarily assesses the functional state of his body after performing respiratory tests (spirography and spirometry). If the patient has bronchitis in a chronic form, then they also do a study of the gas composition of the blood.

In acute bronchitis therapeutic gymnastics is prescribed for 2-3 days after the necessary antibiotic therapy. And in the event that the patient has chronic illness, the prescribed gymnastics helps to normalize the drainage function of the bronchi.

Thanks to the exercises, it is possible to achieve the prompt removal of the accumulated sputum. This is very important, because sputum stasis provokes further progression of the disease. And it is also proved that breathing exercises help not only to avoid the atrophy of the mucous membrane, but also to completely restore it.

Exercises for obstructive bronchitis

In the treatment of obstructive form of the disease, doctors recommend those exercises that help get rid of tension and fatigue of the respiratory muscles, including the diaphragm. They also recommend a special set of drainage exercises that help to sputum.

One of the simplest, but extremely effective exercises in obstructive bronchitis is the training of breathing by creating a positive pressure at the moment when exhalation takes place. To perform it, you need some vessel filled with water, as well as a straw or a tube. The patient should take a very deep breath, and then as slowly as possible exhale the air through the tube directly into the vessel with water. Last such procedure should be about 15 minutes, for a day you need to perform about five approaches.

Most popular exercises

Of course, the easiest way to learn breathing exercises is by watching the corresponding video, which shows all the basic techniques.But there are simple enough exercises that are very simple.One of them is usually called "embrace yourself." The patient should stand, legs apart on the width of the shoulders, and then quickly hug himself. At the same time, he should try to reach the shoulder blades with his hands, simultaneously making a strong and loud exhalation.

Another exercise is somewhat like the process of cutting wood. The patient should, having slightly bent, to rise on носочки. And then he needs to cross his fingers, raise his hands up and take them a little back. Then he counts "down" on the count "one" and stops sharply forward, making a strong and loud exhalation. And at the expense of "two" he should slowly return to the starting position.

To perform the next exercise, the patient should stand up, climb on his toes and spread both arms to the sides. Then he should descend to the feet and lean forward so that his back is not completely straight, but slightly rounded. Then the patient should sharply cross his arms in front of the chest and strike with his hands on the scapula, simultaneously making a strong and loud exhalation. After that, the hands should be spread apart, cross them in front of the chest and thrice with their brushes on the shoulder blades, while continuing to exhale. Then you need to take a diaphragmatic breath and then return to the starting position.

Diaphragmatic inspiration can be performed in any position: sitting, lying or standing, as well as while walking or running. In order to learn this breath, you have to lie on your back and make a very powerful, long and deep exhalation, using the muscles of the abdominal press (the stomach must be drawn in). After that, a diaphragmatic inspiration is made, during which it is necessary to protrude the stomach as much as possible. After such a rapid contraction of the abdominal muscles, one should cough weakly.

To perform the next exercise, you should lie on your back, while pulling your knees to your chest and clasping your shins with your hands. Then it is necessary to completely exhale and, having made a diaphragmatic breath, to return the legs to the usual position. After this, it is recommended to cough slightly, using the abdominal muscles.

Many experts are sure that breathing exercises Strelnikova helps with bronchitis. To master simple, but effective exercises will help the video, where everything is shown very clearly. It is worth noting that this gymnastics allows you to use the diaphragm in the process of breathing, and also use a forced breath.

Thanks to special exercises, you can train a noisy, short and sharp breath through your nose at a frequency of about 3 breaths in a couple of seconds, followed by a passive exhalation through the mouth or nose. During inspiration, it is necessary to perform movements that cause compression of the chest. It is worth noting that you do not need to think about exhaling during classes, because the body must throw out all that is not needed.

Exercises for the child

Unfortunately, children often suffer from bronchitis, Therefore breathing exercises for them are no less relevant than for adults. Of course, it is difficult for a young child to be interested in performing boring exercises, so the specialists have developed special classes for them.

For example, a baby can train his breath by blowing a whistle or a dandelion. Older children can inflate multi-colored balloons. The main thing is that parents should remember that this type of exercise causes tiredness and even dizziness rather quickly, which means that they should last only 5-10 minutes.

You can perform a variety of exercises recommended by your doctor. These classes, taking place in a game form, will not only help the baby to recover faster, but will also strengthen it respiratory musculature, and will also promote proper, rhythmic breathing and development of coordination movements.

You can make small cotton balls out of cotton wool and explain to the baby that these are snowflakes, which he must blow off his hands. And you can cut out different colors from the colored paper and put them on the table with a pile, suggest that the child blow on them to make a leaf fall. You can take a feather and tie it to a string, and then ask the baby to blow it. In this case, the child should breathe in with his nose, and exhale with his mouth, folding his lips with a tube.

For children, a simple exercise such as walking around the room, which is accompanied by clapping hands behind your back, over your head and in front of you, is perfect. In this case, the mouth should be closed, breathing should be through the nose. And you can invite the baby to portray. To do this, he must lie on his stomach, stretching his arms along the trunk. Then he should put his hands on his belt and, lifting his upper body, inhale. Then he must return to his original position and exhale. You need to repeat this exercise 8 times.

So, breathing exercises are part of a combination therapy that can be prescribed by a doctor in the fight against bronchitis. As with any other methods of treatment, gymnastics has its own characteristics, so you do not need to make a decision about the need for certain exercises.

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Respiratory gymnastics for bronchitis for the lungs and bronchi: breathing exercises

Bronchitis is a disease in which there is stasis in the bronchial canals.

As a result of this pathological phenomenon, breathing with bronchitis is difficult and the person suffers a severe cough.

There is a narrowing of the bronchi, so it becomes difficult for a person to breathe.

The disease can be successfully cured. For this, mucolytic drugs, inhalations, as well as antiviral drugs and antibiotics are used.

The science knows one more effective method for facilitating the withdrawal of sputum from the body and improving the performance of the lungs - therapeutic breathing exercises.

Why Breathing Exercises for Bronchitis

Respiratory gymnastics with bronchitis facilitates the withdrawal of sputum from the lungs, and also improves overall health. Together with the correct drug therapy, therapeutic gymnastics significantly reduces inflammation and restores the body.

Physiotherapy exercises have the following effects:

• strengthening of the immune system,
• improvement of blood circulation, bronchial tissues receive oxygen,
• increase in hemoglobin,
• restoration of natural bronchial function,
• facilitating the excretion of phlegm.

Correct breathing exercises also help prevent complications and increase lung volume, which contributes to better oxygen saturation of body cells.

The effectiveness of the exercises for the breathing system is determined by the correctness of the technique of execution. During training, it is important to follow the recommendations for inspiration and exhalation. Breathing through the mouth should be sharp and intense.

Exhalation is performed relaxed arbitrarily, through the mouth. The breaths alternate: first with the mouth and then with the nose. If the nose is inhaled, the mouth should be closed, otherwise the nose should not work.

Depending on the severity of the disease, a set of exercises for bronchitis can be performed in:

1. sitting,
2. standing,
3. lying position.

Begin a set of therapeutic exercises doctors advise already on the second or third day after the start of drug treatment, so the therapy will be more effective.

The attending physician must provide certain recommendations that are suitable for the individual situation.

Gymnastics by the method of Strelnikova

There is a large number of different breathing exercises, one of the most effective gymnastics is Strelnikova. This complex of exercises is suitable for obstructive bronchitis and asthma. The method allows:

• restore breathing,
• to remove spasms, coughing and wheezing of the lungs.

This breathing exercises with bronchitis contains a list of exercises that need to be performed, supporting a certain type of breathing (on video). The rhythm of exhalations and breaths should correspond to the march rhythm. Movements are made at the inspiratory stage.

If a person inhales through the nose, then he should be short and sharp. The indicator of the right inhalation of the nose is the noise that makes up the nose.

Breathing with the mouth should be soft and soundless. Breathe out with your mouth slowly and smoothly to ensure unimpeded airflow from the lungs.

Drainage training is performed 2 times a day. The duration of the course is three weeks. The condition of the sick person will improve daily, nasal breathing will come to normal. In addition, the lungs will fully function, and the inflammatory process will decrease.

Gymnastics Strelnikova is useful for coughing, it can significantly accelerate the processes relating to the spitting of sputum from the body. Due to sharp nasal breaths, it is possible to drink blood cells with oxygen and normalize the heart rhythm.

Before starting breathing exercises, it is important to know the key principles of their performance:

1. the inspiration should be made only by the nose, short and sharp,
2. exhalations are arbitrary, but it is better to do them through the mouth,
3. breathing in during the movement: no movement - no inhalation,
4. the position of the body is arbitrary,
5. calculations are made only in the mind.

Complex respiratory gymnastics for obstructive and chronic bronchitis

Complex exercises for chronic bronchitis make it possible to withdraw viscous mucus from the body, which accumulates when coughing. It is important to follow certain rules:

• breathe out with your mouth,
• it is superficial to breathe, a deep breath can cause a spasm of bronchial tubes,
• exercise in the morning and evening,
• with a deterioration of well-being, stop gymnastics.

There is a universal complex of exercises for chronic bronchitis. You need to lie on your back and bend your knees, pulling them to your chest as much as possible. Together with the movement, the air is inhaled by the mouth. Repeat the exercise several times slowly.

Standing or sitting you need to grasp the nostril with your finger, inhale with your mouth and exhale the second nostril. Then the second nostril is clamped and the same is done.

Final exercise: the person becomes even and spreads his hands to the sides. Cross your arms over your chest, breathe in the air, hugging your shoulder blades.

Breathing exercises with obstructive bronchitis involve a set of actions. To exhale with resistance, you need to take a glass vessel and fill it with water. Then a cocktail tube is placed in the water. Take a deep breath, exhale through the tube. Exercise should be repeated several times a day. Duration is 15 minutes.

Exercise for diaphragmatic breathing is performed by lying on the back. First, a deep breath is drawn, then a sharp exhalation and maximum retraction of the abdomen. After that, you need to take another deep breath and maximize your belly.

Then the same thing, but with a few coughing jerks. This increases the activity of the diaphragm, the lungs stretch, which provokes the withdrawal of phlegm from the respiratory tract.

LFK with bronchitis

The complex of respiratory gymnastics is best combined with massages and exercise therapy. Physiotherapy exercises for chronic bronchitis effectively trains the muscles involved in breathing, develops the thorax and improves lung function.

Complexes LFK differ depending on the specificity of bronchitis and the presence of complications. If a person is assigned to bed rest, then he does the exercises lying on his side or back. You can practice exercises, relying on the back of the chair.

ЛФК pursues such purposes:

1. reduce inflammation in the bronchi,
2. to increase the circulation of lymph and blood in the lungs,
3. increase the protective functions of the body.

If a sick person allows himself to feel well, it is possible to walk as a physiotherapy exercise in a rhythm that will not be tiring for him. It is useful to spend about an hour every day, walking through the forest, parks or embankments. In addition, doctors talk about the benefits of yoga, but under the supervision of a professional trainer.

When prolonged chronic bronchitis is also useful massage (video), which will relieve the respiratory tract from sputum, reduce shortness of breath and make coughing attacks less painful. In addition, massage strengthens the muscles of the chest and helps restore the rhythm of breathing, which leads to a decrease in the edema of bronchioles and bronchi. The video in this article will show in practice how breathing exercises work.

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Breathing exercises with bronchitis. Bronchitis: symptoms, treatment

Bronchitis is an inflammation of the respiratory system, which often accompanies catarrhal and viral diseases. It is characterized by swelling of bronchial mucosa that causes coughing attacks.

Acute and obstructive bronchitis. General symptoms

Common symptoms of bronchitis include cough, fever, weakness and malaise. In the acute stage of the course of the disease, dry cough turns into a wet cough, with abundant sputum secretion and a drop in temperature on the 3rd-4th day.

Acute and chronic types of the disease occur in different ways. Therefore, if there are symptoms similar to bronchitis, treatment should proceed from a correctly diagnosed diagnosis. The acute form of this disease usually begins with a sharp pain in the throat, weakness and other signs of a cold. Soon, a dry cough and a temperature that drops after a few days is added. However, the cough becomes wet due to abundant separation of phlegm. In severe disease, there may be severe fever. With proper treatment, the patient recovers after ten days, a maximum of two weeks.

Acute illness can be accompanied by obstruction of the lungs - this is obstructive bronchitis. Cough with paroxysmal and with spasms, whistles, dyspnea are often heard, there is a state of weakness and a slight increase in temperature. Such bronchitis is caused by the bronchial spasms and poorly given sputum. Very often, this type of disease occurs in allergy sufferers and asthmatics.

Chronical bronchitis. Symptoms

If chronic bronchitis (symptoms) has been detected, treatment should be started immediately, because over time it will be harder to overcome. This type of disease - it is often incorrectly treated acute bronchitis, which is prolonged for a long time. Accompanied by a damp cough, abundant phlegm in the mornings and evenings. When the disease develops, there is weakness, decreased performance, severe shortness of breath. Cough itself can become unproductive with severe attacks.

Bronchitis in children

Unlike adults, children's lungs are not yet strong and not perfect, so any virus can provoke bronchitis. And often with obstruction. Breathing with bronchitis is difficult, listening to wet rattles, whistling with inspiration and exhalation due to narrow bronchial passages. In addition, children do not know how to cough well up the accumulated mucus, so the child coughs. Characteristic of night attacks of cough. Common symptoms almost coincide with the symptoms of bronchitis in adults. However, all of them are more pronounced, the disease lasts much longer - up to two to three weeks. Children should be kept away from contact with patients and treated ARVI in a timely manner. Avoidance of obstruction will help abstain from allergens in nutrition and household chemicals.

The main thing - timeliness and efficiency

Treatment of bronchitis is divided into two main types of effects:

• Purposeful treatment - inhalation, expectorants, warming, etc.
• Accompanying general measures and physiotherapy procedures, such as copious drinking, massage and therapeutic breathing exercises.

It is the combination of targeted treatment and general procedures that will help to achieve a quick result, because even the best medicines do not take away the stagnation in the lungs. Therefore, it is very important to introduce additional measures, such as breathing exercises with bronchitis.

If in the past the word "bronchitis" evoked associations with pots of steaming potatoes and endless wraps, now medicine offers an easy-to-use and effective inhaler-nebulizer. It is filled with medicines: Lazolvan, Ambrobene, Berodual, Ventolin along with saline. But you can use alkaline water "Borjomi" or another, appointed doctor.

Drug treatment should be prescribed by a physician based on the nature of coughing and wheezing, as well as the general condition of the body. Given the high cost and addiction to medicines, sometimes you have to turn to non-traditional methods of treatment, which are sometimes much more effective than medical ones. Therefore, if bothersome bronchitis, treatment with folk remedies should not be ruled out.

Massage with bronchitis

When treating bronchitis, one should not forget such a simple and effective method as massage - patting and stroking your back.

The palms (their lateral sides) must be intensively beaten between the ribs on the back, knocking out the mucus and forcing it to separate from the epithelium of the bronchi. Patches are also used.

Begin and finish the massage with strokes, warming the skin and strengthening blood circulation.

Folk methods of treatment of bronchitis

Remember! If a child has been diagnosed with bronchitis, folk remedies should be treated only under the supervision of a doctor, since many drugs will cause the opposite effect and obstruction of the lungs.

Perhaps the most effective remedy is radish juice. It must be washed, cut into it a hollow and poured sugar or honey, an hour later in this hollow will appear juice, which will be an excellent syrup for better sputum discharge.

Good help is infusion of spruce young cones on alcohol, which is added in the amount of one spoon in hot tea along with honey and goat fat. After drinking a cup of this drink, you must immediately go to bed. Breathing is necessary only with the nose, which will require the elimination of conversations.

Goat fat, honey and milk are traditionally "rescuers" from bronchitis and any kind of cough. Heat the milk to forty degrees, add honey and fat.

Also often used are potatoes with kerosene and honey. Remember that kerosene is a technical remedy, it is carcinogenic with frequent use.

Respiratory exercises: purpose and effectiveness

A lot of systems have been developed, but the most famous is the breathing gymnastics Strelnikova, with bronchitis showed its maximum effectiveness.

What is the reason for the popularity of this gymnastics precisely with such a disease:

• Elimination of congestion of the mucous secretion in the bronchi tree.
• Restoration of atrophied bronchial mucosa due to internal massage.
• Increased local immunity of the bronchi and, as a result, a decrease in the incidence of diseases.
• Removal of inflammation and sanation of the pathogenic environment in the bronchi.

Gymnastics is effective not only for acute bronchitis, but also for chronic forms. Moreover, it will help to develop the habit of proper breathing and teach you how to breathe properly with bronchitis.

Effective Exercises

You need at least two weeks of training in the morning and evening. Very well help exercises called "pump "hug shoulders" and "big pendulum which perfectly ventilate the lungs. They need to be repeated, alternating with 16 breaths and without stopping 16 breaths with your mouth. In total there are three complexes. Also with it are good "head turns". Perform these exercises are allowed both sitting and standing.

Respiratory gymnastics with bronchitis prevents complications of the course of bronchitis, copes with both chronic and acute conditions. An important fact is that gymnastics does not allow us to go over to obstructive conditions in asthma.

The main rule - to perform the exercise must be realized and properly, otherwise the effect will be greatly reduced. The fact of permanence is also important. Reducing symptoms is not a reason to throw a set of exercises.

How to breathe with bronchitis

When there is a feeling of congestion in the bronchi, such a therapeutic respiratory gymnastics is very good, like a repetition of a hundred breaths and movements, a nose and mouth in turn. Also use the "eight" exercise to delay breathing. When the respiration is delayed, the diaphragm creates an excessive pressure, the mucus easily leaves the walls of the bronchi.

Bronchitis is characterized by congestion of mucus in the lungs, therefore breathing exercises with bronchitis pursue a goal removal of superfluous secret, together with which pathogenic microorganisms and pathological components. With a fit of coughing, you need to lower your head down, looking at the floor. The main thing is not to strain the cervical department. Put your hands on your stomach, leaving the umbilical fossa between your hands. When coughing, strengthen the pressure of the palms from the top to the bottom, cough to the floor. This method does not injure the vocal cords and effectively removes phlegm. This is safer for others, because the airflow is directed downward.

Treatment of bronchitis medically and folk remedies, breathing exercises with bronchitis and the right approach guarantee success.

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Respiratory gymnastics for patients with bronchitis

Do I need breathing exercises with bronchitis? This issue is of interest to patients today.

Bronchitis is a disease of the upper respiratory tract, which is accompanied by a large amount of sputum in the bronchi and a hypertrophy of the mucous membrane. A positive outcome of the treatment is the transition of dry cough to wet. In this case, the mucus that accumulates in the bronchial tubes and obstructs the breathing of the patient begins to be released. Sputum contains pus, so it is very difficult to remove from the body. Certainly, it is necessary to treat bronchitis with medicinal preparations. But there are available and effective methods by which you can alleviate the patient's condition and accelerate recovery. In this way, including breathing exercises.

With proper breathing, secretion is facilitated, resulting in coughing into a productive cough, which leads to recovery. Respiratory gymnastics with bronchitis has a number of advantages over other ancillary ways of treating this disease. First, it requires nothing but the patient's desire to perform it. Secondly, breathing exercises can be performed anywhere, including the house, and any other place where there is enough air. Thirdly, with the correct implementation of all exercises, you can achieve excellent results in the treatment of bronchitis, comparable to success in treatment with antibacterial agents.

Method of treatment

Breathing exercises with bronchitis are not complicated, even a child can learn to do them, not to mention an adult. Acute bronchitis does not develop for long, for a couple of months, during which the cough worries mostly at night. If the patient suffers from chronic bronchitis, then the cough is almost constant, with brief interruptions. Under any circumstances, it is recommended to do exercises not only when the person is sick, but also as a preventive measure, especially it is effective in chronic bronchitis. If the disease has an acute course, it is better to start gymnastics a couple of days after the start of treatment with antibiotics and mucolytics.

In the treatment of children, gymnastics is needed especially, since shortness of breath interferes with full sleep. Thanks to the exercises in the lungs, the secretion of phlegm is gradually diluted and is withdrawn along with the cough. In obstructive bronchitis, the patient's condition worsens, suffocation due to the hypertension of the bronchial mucosa. Such complications occur much more often if an allergic component is present. Obstructive form of bronchitis affects mainly allergy sufferers and people prone to allergies. And it does not matter what form of allergy is present in the patient.

The inability to sleep and breathe normally leads the patient into a depressing state, in which the healing process is very slow. The constant cough prevents to live normally, here the wand can be respiratory gymnastics along with exercise therapy and traditional treatment. Treatment of the disease in acute bronchitis is most productive and effective, as the signs of the disease less pronounced, swelling of the mucosa and sputum is much less than in chronic and obstructive bronchitis.

Exercises of respiratory gymnastics

When the correct diagnosis is made, treatment of the disease can begin. In addition to medical prescription, a competent doctor will prescribe a set of exercises to facilitate nasal breathing. One of the most effective gymnastics is the breathing gymnastics Strelnikova. When the breathing is correct, the bronchi work normally, as if the person is not sick. Exercises are simple and are performed for a short time, but on a regular basis.

For better memorization and proper breathing, you can beat the beat with a score to yourself, then the movements will be the same and true. Like any gymnastics for recovery, respiratory gymnastics includes three periods: warm-up, basic, or basic, and final, at which breathing is normalized. First you need to learn how to breathe properly. For this, the air must be inhaled either through the nose or through the mouth. If the breath passes through the nose, then one vigorous short-lived movement that has sufficient strength. If the movement of air through the mouth, then the breath should not be deep, as this will promote a strong cough.

Inhale must be smooth, almost inaudible. The exhalation must necessarily be through the mouth. The air will flow smoothly, slowly and will not cause a cough. Having learned to breathe correctly, you can start the basic exercises of respiratory gymnastics. There are several of them, and they are not so difficult to remember and do. If there is no time or opportunity to perform a large set of exercises, there are express exercises that, if performed on a daily basis, will be very effective in treating the disease.

For the best effect, it is possible to alternate exercises of respiratory gymnastics with physiotherapy exercises. The most effective exercises are "Ladoshki "Hold Your Shoulders" and "Pump". When doing exercises, you need concentration and the right approach. Painful with acute bronchitis, the patient should perform each exercise at least five times, increasing the number every day. Of the many exercises you can choose the most comfortable and liked and do them with pleasure. With chronic bronchitis, the main role in the treatment is played by the regularity of breathing exercises.

Each exercise should be performed 15-20 times, twice a day.Duration of treatment - at least a month. The first results can be felt in a couple of weeks.Together with gymnastics, an excellent effect in the treatment of bronchitis gives therapeutic exercise. Thanks to exercise therapy, the condition of the whole body improves, the tone rises, blood circulation comes back to normal, which contributes to better sputum discharge.

The body becomes more sensitive to medicines, the patient feels much better.

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But the main function of therapeutic physical training and respiratory gymnastics with bronchitis, especially chronic form, is to reduce the occurrence of complications to almost zero. With the correct implementation of all the doctor's recommendations and all stagnation exercises, sputum in the bronchi is not that is, other diseases of the upper respiratory tract will not develop and transform.

Importance of treatment

Respiratory gymnastics has proved to be excellent in the fight against various diseases, including bronchitis of all types. Treatment of any disease is a necessary and rather difficult process, but if you start the disease, bronchitis will inevitably turn into bronchial asthma, a disease much more terrible. Bronchial asthma is very difficult and long-term treatment. It is better not to bring the state of your body to serious consequences. Therefore, if you feel unwell, have revealed symptoms of bronchitis, do not hesitate, it is better to call a doctor.

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The doctor will correctly assess the situation, put a correct diagnosis, make appointments. Bronchitis is accompanied by a sputum discharge, a hoarse voice due to the inability to cough completely. Breathing is heavy, accompanied by a low whistle and wheezing. But if you take treatment, do respiratory gymnastics and exercise therapy necessarily in a good mood, understanding the importance of the process, the result will certainly be pleased. If you lead a healthy lifestyle, make long walks in the fresh air, you can comprehend the secret of healthy and proper breathing. Soon, the disease can be forgotten and live a full life.

respiratoria.ru

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