Have you thought about how you breathe? In life, we use less than half the volume of our lungs, we inhale the air superficially and rapidly. Such an incorrect approach disrupts the vital activity of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we inhale the air, the less oxygen the body absorbs. Without holding the breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, excites the respiratory center and makes it work optimally.

What is dangerous wrong breathing?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to make up for the excess loss of carbon dioxide, the body turns on the defense system. As a result, overvoltage occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of bronchial vessels and smooth muscles of all organs.

How to normalize the breathing process?

Enrichment of blood with carbon dioxide is facilitated by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to healthy lifestyle life.

What are the benefits of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage internal organs, improving intestinal motility and strengthening the abdominal muscles.
• Concentration of attention and increase of intellectual activity.
• Reduce fatigue, fight stress and.
• A surge of energy, vivacity and excellent well-being.
• Young elastic skin and even weight loss.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Exercise outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted during class. Concentration is important for maximum effect.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Do exercises with pleasure. When unpleasant symptoms stop exercising. Consult with a specialist regarding reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

yoga practice

Many centuries ago, yogis discovered the relationship of breathing with the emotional, physical and mental development of a person. Thanks to special exercises, the chakras and channels of perception are opened. Breathing exercises have a beneficial effect on the internal organs, you gain balance and harmony. Yogis call their system pranayama. During the exercise, you need to breathe only through the nose.

Pranayama is the ability to consciously control breathing and control the energy of the body with the help of inhalations and exhalations.

Kapalabhati - belly breathing

Sit in a comfortable position with a straight back. Close your eyes and focus on the mid-eyebrow. As you inhale, inflate your stomach: relax the abdominal wall, and the air will automatically enter the lungs. As you exhale, pull your stomach to the spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

Close the right nostril with the thumb, and through the left, inhale and exhale evenly. Perform five cycles (inhalation and exhalation count as one cycle), then change the nostril. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through the left nostril, then close it and inhale and exhale through the right. Change fingers, alternately covering the left and right nostrils. Perform 10 breath cycles.

Gymnastics Strelnikova

This gymnastics is designed as a way to restore the singing voice. However, practice has shown that the method of A. N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing quick breath nose every second during exercise. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). Exhalation is imperceptible, it happens by itself. Strelnikova's system includes many exercises, three of which are basic.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise - a total of 20 cycles.

Exercise "Carriers"

Place your feet slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight sets of eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale noisily, slowly bend over and stretch your arms towards the floor without touching it. Then slowly return to the starting position, as if you were pumping. Do eight sets of eight times.

Buteyko Method

According to K. P. Buteyko (a Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

An interesting fact serves as confirmation of this theory: the lung volume of a patient with bronchial asthma is 10–15 liters, a healthy person - 5 liters.

The purpose of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes, and so on. The Buteyko system includes artificial shallow breathing, delays, slowdowns and difficulty in breathing up to the use of corsets.

The initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). Norm - from 60 seconds. Measure the pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above the eye line. Relax the diaphragm, starting to breathe so shallowly that a feeling of lack of air appears in the chest. In this state, you need to be within 10-15 minutes.

The meaning of Buteyko exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Decrease the inspiratory volume for 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a technique for dealing with overweight, loose skin and wrinkles developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense up, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation. Squeeze your lips into a tube, slowly and evenly release all the air from the lungs without a trace.
2. Inhale. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The breath should be noisy.
3. Exhalation. Raise your head up 45 degrees. Make a movement with your lips, as if smearing lipstick. Exhale from the diaphragm with force all the air through the mouth. You should get a sound similar to "groin".
4. Pause. Hold your breath, tilt your head forward and pull your stomach in for 8-10 seconds. Try to get a wave. Imagine that the stomach and other organs of the abdominal cavity are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 respiratory movements performed simultaneously with ten exercises (one exercise - 6 breaths and exhalations). We recommend starting with an easy level of difficulty. Perform the first five exercises slowly six times. Breathe in through your chest and through your nose.

5 exercises to strengthen the muscular corset

Exercise number 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on the inhale, the other on the exhale).

Exercise number 2. Place your feet a short step apart. While inhaling, bend back as much as possible (with your head), move your hips forward, bend your elbows and hands clenched in fists. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees while doing this.

Exercise number 3. Close and do not lift your heels. While inhaling, tilt your torso to the left, while simultaneously moving the half-bent right hand Per head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise number 4. Spread your feet as far apart as possible. The heels are turned outward, the arms hang freely at the sides. Turn the body: the right shoulder - back, the left hip - forward, and vice versa.

Exercise number 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do a deep squat as you exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises, they should be performed carefully. Before starting any activity, consult your doctor. Gradually move on to increasing the load to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises are contraindicated for people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, a previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, acute respiratory viral infections, decompensated cardiovascular and endocrine pathologies.

Strange but true: the natural process of inhaling and exhaling can make a big difference in your life. Properly selected breathing technique can improve health and provide. The main thing is the desire to learn and a competent approach.

Alexandra Nikolaevna Strelnikova She used to be an actress and a singer. Then she lost her voice. Her mother, Alexandra Severova, a voice teacher, who successfully picked up breathing exercises, treated her. Alexandra Nikolaevna systematized these exercises, and Strelnikova's breathing exercises appeared. After graduating as a vocal teacher, she worked with singers. She set her voice, sang them before performances, restored the sound. Then I began to notice that along with the voice, the body heals, especially the respiratory organs. Then she began to take sick people. The fame of the outlandish breathing exercises and the miraculous healer spread throughout Moscow and further throughout the country. In the early seventies, Strelnikova patented her breathing exercises and began to officially treat asthmatics.

So, what does Strelnikova offer: “Our ancestor sniffed the air every second:“ Who can eat me? Who am I?', as every wild animal does. Otherwise, he will not survive, because SMELL can report a hidden enemy or prey. And we train the breath of the ancestors - the natural breath of extreme activity. Exhalation occurs spontaneously ... our breath should be excited.

She called her system of breathing exercises "paradoxical breathing exercises and emphasized the four rules.

FIRST RULE. Think: “It smells like burning! Anxiety!" And do not take a breath, but noisily, for the whole apartment, sniff the air, like a dog's footprint. The more natural the better. When taking a breath, do not try to swell with all your strength, this is the worst mistake - to pull the breath in order to take in more air. The breath must be short and active. Think only about the breath. Just make sure that the breath goes along with the movement. Exhalation is the result of inhalation. And by nature, inhalation is weaker than exhalation. (In fact, the opposite is true. – Author's note.) Practice active inhalation and spontaneous, passive exhalation, as this maintains the natural dynamics of breathing.

SECOND RULE. Do not prevent the exhalation from leaving after each breath as you like, as much as you like - better through the mouth than through the nose. Don't help him. Think: “It smells like burning! Anxiety!" And the exhalation will go away spontaneously. Get carried away with the breath and movement, and everything will come out. The more active the inhalation, the easier the exhalation goes. It is impossible to inflate a tire, acting on the principle: passive slow inhalation - active slow exhalation. Therefore, it is impossible to fill the smallest airways of the lungs in this way. (Human breathing cannot be compared with inflating a tire. Moreover, it consists of gas exchange in the lungs, transportation of gases by blood and cellular respiration. This once again indicates that Strelnikova absolutely does not understand the mechanism of healing her own methodology. - Author's note.)

THIRD RULE. Inflate your lungs like tires to the rhythm of songs and dances. All phrases of songs and dances go to 8, 16 and 32 measures. Therefore, this account is physiological. And, when training movements and breaths, count by 4 and 8, and not by 5 and 10. It's boring to count mentally - sing. The norm of the lesson is 1000-1200 breaths, and more is possible - 2000 (for heart attacks - 600).

Comments . I explain what Strelnikova meant when she said: “Inflate your lungs like tires.” When you take a sharp breath through your nose and overcome the resistance to inhalation, which occurs due to a conscious difficulty in it (leaning forward, wrapping your arms around yourself, etc.), you have a feeling of pressure, compression in the chest, in the lungs. It is this pressure that allows you to “tamp”, “press” the energy that comes with inhalation into the field life form. As a result of such compaction, field structures are restored and diseases are cured. That is why it is imperative to achieve a sense of resistance, pressure from chest from every breath.

FOURTH RULE (very important). Take as many breaths in a row as you can easily do at the moment. In serious condition - 2, 4, 8 breaths, sitting or lying down; in normal - 8, 16, 32 breaths while standing. Reach 1000-1200 breaths gradually. The worse you feel, the longer you do gymnastics, but rest more often. 4000 breaths a day, and not at one time - the norm for recovery.

Stand up straight. Hands at the seams. Legs shoulder width apart. Do short, like an injection, breaths, loudly drawing in air through the nose. Feel free to sound. Force your nostrils to connect as you inhale. We pinch a rubber bulb to squirt out of it. You also need to pinch the wings of the nose to splash air into the body.

Train for 2, 4 breaths in a row. One hundred breaths. You can do more to feel that the nostrils move and obey you.

To better understand our gymnastics, do this exercise. Take steps in place and at the same time with each step - inhale. Right-left, right-left, inhale-inhale. And not inhale-exhale, as in ordinary gymnastics.

1. Turns. Turn your head left and right at the pace of steps. And at the same time with each turn - inhale through the nose. Short, like an injection, noisy - for the whole apartment. On the first day, 8 breaths in a row. There are 96 breaths in total. It is possible and twice for 96.

2. "Ears". Shake your head as if you are saying to someone: “Ai-ai-ai, shame on you!” Make sure there is no turning. Another muscle group is working. The right ear goes to the right shoulder, the left to the left. Shoulders are motionless.

3. "Small pendulum". Nod your head back and forth, inhale and exhale. Think: “Where does the burning smell come from? From below? Above?" "Ears" and "small pendulum" take at least 96 breaths for each movement: 8, 16 or 32 breaths in a row, as many as you can easily do. You can 192 breath-movement of the head. Think: “I will make my nostrils move like never before, stick together at the moment of inhalation.”

Comments. Data warm-up exercises allow you to prepare the energy channels of the neck for the passage of energy. If you perform exercises without this warm-up, then the energy from breathing does not pass normally through the neck area and its stagnation is created here, which is expressed in bursting and pain. If you have such sensations, then without a warm-up, you can’t start the main movements.

After a warm-up, they begin the MAIN MOVEMENTS (Fig. 6).

1. "Cat". Remember the cat that sneaks up to grab the sparrow. And repeat her movements slightly crouching, swaying to the right, then to the left. Transfer the weight of the body to the right leg, then to the left. Which way you turned. And furiously sniff the air to the right, to the left, at the pace of steps. Take two times for 96 breaths. It is possible and more. This exercise sometimes stops an asthma attack. In poor health, it should be done while sitting.

Rice. 6. Main movements: a - "Cat"; b - "Pump"; in - "Hug your shoulders"; g - "Big pendulum"

Comments. Such movements contribute to better circulation of energy in the field form of life, which eliminates stagnation, “plugs”, improves energy exchange within the body.

2. "Pump". Hold a rolled-up newspaper or a stick in your hands, as if you were inflating a car tire. Inhale - in second half slope. The slope is over - the breath is over. Since the slopes are springy, do not unbend to the end. Repeat the breaths at the same time as the bends often, rhythmically and easily. The more like inflating a tire, the better. This should be done 3-4 times a day. Do this movement 3, 4 and even 5 times for 96 slopes per lesson. Inhale, like an injection - instantaneous. Of all our breath movements, this exercise is the most effective. It stops asthmatic, heart attacks and attacks of hepatic colic, because it pumps out the excess bile from the liver that this attack causes. During an attack, do this movement - 2, 4 breaths in a row, sitting comfortably on the edge of a chair. Plant your feet on the floor, hands on your knees, and inflate your living tires at a pulse rate to keep them from suffocating. Do not slow down the pace, but rest more often and longer than when doing gymnastics in a normal state.

Comments. If in the first main exercise, thanks to the “cat” movements, the energy moves from the right leg to the left and vice versa - washing the body due to this, then in the “pump” it moves up and down, plus it condenses.

Strelnikova noticed one feature - when something hurts - they sit hunched over. We have a heart attack, or an asthma attack, or a headache, weep from grief - we bend forward, we sit bent over. The pains are different, but the protection is one - leaning forward. This is not an accident, but a manifestation of the instinct of self-preservation. (This self-preservation instinct is expressed in the compaction of the field life form, which, as it compacts during the tilt, restores the structure. - Author's note.)

3. "Hug your shoulders." The lungs are conical. Narrow at the top, they widen towards the base. Therefore, if, while inhaling, you spread your arms, the air diverges in the narrow tops. Embrace your shoulders - the air fills the lungs from top to bottom, without distorting their shape.

Raise your arms to shoulder level. Turn your palms towards you and place them in front of your chest, just below your neck. Throw your hands towards each other so that the left hugs the right shoulder, and the right hugs the left armpit, that is, so that the arms go parallel to each other at the pace of walking steps, and repeat short breaths strictly simultaneously with each throw. Think: "I'm pinching where the disease has expanded." Do 2 times 96 breaths. Stretch as much as you can easily do. Think, "The shoulders help inhale."

Comments. A great recommendation is to "pinch where it hurts." With this act, we consciously direct the energy accumulated by breathing to a sore spot and, due to this, we achieve more effective healing.

4. "Big pendulum". This is a combination of the most effective movements - "pump" and "hug your shoulders." At the pace of steps - lean forward, hands reach for the ground - inhale, lean back, hands raise shoulders - also inhale. Back and forth, inhale, inhale, tick-tock, tick-tock, like a living pendulum. Do 2 times 96 breaths, starting the movement - the first hundred with the "pump", the second - with the "hug your shoulders."

Alexandra Nikolaevna's final explanations about her gymnastics: “From forty years of practice, I know: our gymnastics relieves anxiety, normalizes blood pressure and temperature. At elevated temperatures, do it lying down or sitting, at normal - standing. If you are over 60 years old - be careful: 8 breaths in a row, if you are less than 60 years old, do it boldly and measure the temperature. It will normalize after each SWAP, dropping 0.5° if below 39°C; by 0.3° if higher.

PUMPING is the only hope for pulmonary edema. It has an excellent effect on the thyroid gland and blood composition, in diabetes it reduces the percentage of sugar, in leukemia it increases the percentage of hemoglobin, and with extraordinary speed. It has also been successfully used in tuberculosis. It should be used with caution only for heavy cores. Start with 600 breaths per lesson, then 800, 1000, 1200, etc.

On the 4th-5th lessons, 2000 breaths are taken easily. If it is difficult for you, then you are making a mistake somewhere. Search. Most often, this is the desire to TAKE MORE AIR. Do not do that. Get angry at your illness while doing gymnastics, get angry at your weakness, and it will recede. Remember: the breath is not voluminous, but active.

If you have shortness of breath 15-20 minutes after a workout, do not be alarmed. Continue training, but do not take 960 breaths (per lesson), but half. Rest 15-20 minutes, and the second half. Stop shortness of breath by turning your head, “pump” and “cat” 2, 4 breaths in a row, and continue to fight, because our gymnastics is stronger than the disease.

Comments. The mechanism of action of breathing according to Strelnikova is described in magazines at a primitive-childish level with the use of the word “apparently”. I specifically highlighted those words that reflect the very essence of this method. 1. Short, as a prick, breaths with a loud sniffing of the nose with a strong emphasis on the sense of smell. It is this breathing that allows you to pass the largest amount of air through the nose, irritate the field of smell and produce a REGULATORY ACTION on the entire enzymatic apparatus of a person. 2. Breaths are short and done on a compressed chest, do not allow carbon dioxide to be washed out - it accumulates in the body, normalizing the internal environment for biological reactions to occur. 3. Performing movements stimulates the production of carbon dioxide and recharges the body with energy - free electrons, which are activated and enter the acupuncture system as a result of muscle activity. It is these effects that provide the PUMPING of the body with energy, which Strelnikova speaks of.

It is usually believed that breathing exercises should be done when a person is sick. Strelnikova herself answered this question: “I would say this: gymnastics can be a good continuation of health work on yourself. I am convinced that breathing exercises are an excellent prevention of diseases and a wellness procedure accessible to everyone. For example, I have to do it almost every day, demonstrating it to beginners, and I feel very good. But I'm already 77 years old.

In order to fulfill the norm recommended by Strelnikova - two thousand movements, it took her thirty-seven minutes. As a rule, there is no tension or fatigue from such an activity. On the contrary, the body is full of energy. Remember, the breaths should be sharp, active, so that it burns in the nose, as if caustic drops have dripped.

Now let's give a few examples of how people got rid of diseases with the help of this breathing exercises.

Recalls 56-year-old Zinaida F., who had suffered from bronchial asthma for twenty years.

“There was everything: sleepless nights, and eternal fears, and a feeling of inferiority. But in some newspaper I read a note about Strelnikova. Came to Moscow. After seven sessions according to the Strelnikova method, a miracle happened - for the first time in twenty years I spent several nights without seizures.

With the help of this breathing exercises, you can quickly relieve severe allergic attacks, because allergies cause stagnation in the body, and breathing exercises eliminate it. Strelnikova recalls an old phone call late at night.

““I beg you. My nine year old son is dying. Allergy to drugs. Attack. For God's sake help! All tried. Heard about your gymnastics. Can I do it?..” – “Must!” – I yelled and began to dictate to this woman on the phone how and what to do. The entry has been withdrawn. A day later, the doorbell rings. On the threshold - a boy and a woman: "Hello, we called you the day before yesterday." Slava and his mother came to me for a week, studied. Then they left for home. Three years later I was invited to Kyiv to give a lecture. I called Slavin's parents. They met me at the station with flowers, and in the evening they invited me to their home. I then learned with joy that Slava had practically recovered by this time.

Alexandra Nikolaevna received many grateful letters about how her breathing exercises help people. Here is some of them.

“A nurse from Perm is writing to you. For about 20 years I had tracheobronchitis. Every year she was ill for 2-3 months - there was a strong cough, until she vomited. She was treated in a hospital. In March 1986 I came to you and learned your method of breathing exercises. She did it every day for a year. The result - I have never coughed this year, I have never been on sick leave, I did not even have a runny nose. I am already 62. I continue to work.”

“I heard that your gymnastics helps in the treatment of cardiovascular diseases, that it consists of sharp breaths followed by normal exhalation. Not yet knowing the complex of your breathing exercises, I began to take such energetic sharp breaths during movements, at rest, and even during ordinary morning exercises. Literally in three months I felt the following changes: pharyngitis stopped bothering me, pain in the heart area decreased, pulse at rest 58-60 beats per minute, sleep improved, shortness of breath almost disappeared. I am 61 years old, retired.

"I am 48 years old. I have had asthma for thirteen years. He was treated in hospitals - nothing helped. Specially came to Moscow to Strelnikova. I rent an apartment and come here every day. This is my ninth lesson. Improvement felt after the sixth. You know, it's like it came out of a shell. (Such a statement suggests that a person was bound by a powerful energy clamp, which was removed thanks to increased circulation from breathing. - Author's note.) It became so easy and free to breathe. Already now I easily run up the stairs to the third floor. When I get home, I will practice every day. So tired of these useless drugs.

“I have been sick since 1976. The diagnosis is migraine neuralgia. Constant dizziness and sleep disturbances. In a dream - attacks of suffocation. I began to attend classes in breathing exercises according to the Strelnikova method. The next day I slept peacefully for the first time. He began to reduce the use of medicines. After 10 sessions, I felt great: my sleep returned to normal, the dizziness that had been tormenting me all these years had stopped.”

“I am sick with duodenal ulcer. An open ulcer measuring 0.4 cm. During the classes according to the Strelnikova method, the state of health improved, after the 12th lesson the ulcer began to heal. (The ulcerative process in many cases is a consequence of a mental trauma. A "energy trace, or shell" remains in the body, like a bough on a tree. Because of this, the area is not controlled by the body and a destructive process begins, forming an ulcer. Powerful circulation of energy and compaction of the field life form removes it, leading to spontaneous healing.—Author's note.)

“Four years ago I underwent lung surgery. After that, all the troubles began: for two years - temperature, neuroses, vegetovascular dystonia, constant colds. The doctors did not know what to do with me, how to put me on my feet.

I began attending Strelnikova's breathing exercises. As a result, the asthma attacks caused by neurosis disappeared, the lungs breathe easily and freely, the pains disappeared. The gymnastics itself distracts from extraneous thoughts, relieves stress. The mood improves. For the first time in four years, I felt good.” (A chain of pathology can be traced: the operation on the lung gave rise to a strong psychological clamp, which gives rise to extraneous thoughts, nervousness, tightness and stiffness, accumulation of mucus - suffocation and high temperature. Breathing removes it, and everything returns to normal. But the root of evil remains, and how to deal with it , we will talk in the description of the breath that purifies the field form of life. - Author's note.)

Method of volitional elimination of deep breathing according to Buteyko

Konstantin Pavlovich Buteyko did not accidentally discover his breathing method. A combination of circumstances and good observation, multiplied by knowledge, allowed him to do this.

Buteyko has always been interested in medicine, and after graduating from a technical school he enters a medical institute. While studying at the medical school, he develops malignant hypertension in a general form. The pressure was 220/120, headaches, insomnia, heart pain and more. Since he himself then dealt with the problems of this disease, he determined the duration of his life - about a year and a half. As a physician, he knew that the medical way of treatment is useless. During these one and a half years, it was necessary to find something non-trivial that would save a life. Buteyko began to experiment - he breathed heavily into his full chest, deeply. As a result - dizziness, compresses the temples, bad heart, weakness. When, on the contrary, he slowed down his breathing, he revived after a few minutes. And on the night of September 9-10, 1952, a theory was born, which then received a solid scientific justification. The main core of this method is the role of carbon dioxide in the body, and the causes of diseases are deep breathing, which flushes it out of the body. Later, in the laboratory organized by Buteyko in the Siberian Branch of Sciences, with the help of modern equipment, the functioning of a sick and healthy organism was studied in detail. The obtained data were then processed on electronic computers and mathematical dependencies between functions were obtained. These studies have shown:

1. Deepening breathing does not lead to an increase in oxygen in the cells of our body, but vice versa. Due to the fact that carbon dioxide is washed out of the body 25 times faster than oxygen, its deficiency occurs. As a result, the conditions for the transition of oxygen from hemoglobin to tissues worsen and oxygen starvation of the whole organism occurs.

2. A change in the internal environment of cells due to the washing out of carbon dioxide disrupts the work of 700 enzymes and 20 vitamins! As a result, the metabolism and energy in the body is disturbed.

3. Reduction of carbon dioxide in the cells excites them. This, in turn, leads to excitation of the nervous system with all the resulting harmful consequences.

4. A protective reaction against the loss of carbon dioxide in the body leads to spasms of the bronchi and blood vessels, to the accumulation of mucus in the body.

Based on her extensive practice, Buteyko claims that there is one disease - deep breathing, but it has 150 symptoms! Here are the symptoms of the disease of deep breathing, disappearing in the process of its elimination by the method of VLHD (volitional elimination of deep breathing).

1. NERVOUS SYSTEM: headaches (sometimes like migraine), dizziness, fainting (sometimes with epileptic convulsions); sleep disturbance (including insomnia), poor sleep, drowsiness, etc .; tinnitus, memory impairment, mental fatigue, irascibility, irritability, poor concentration, sense of causeless fear, apathy, hearing impairment, paresthesia, startling in sleep, tremor, tic; deterioration of vision, an increase in senile farsightedness, various flickering in the eyes, a mesh in front of the eyes, etc., an increase in intraocular pressure, pain when moving the eyes up and to the sides, transient strabismus; radiculitis, etc.

2. AUTONOMIC NERVOUS SYSTEM: crises of the diencephalic and vegetodistonic type, including: sweating, chilliness, throwing into cold or heat, causeless chills, instability of body temperature such as thermoneurosis, etc.

3. ENDOCRINE SYSTEM: signs of hyperthyroidism, obesity or malnutrition, sometimes by the type of endocrine, pathological menopause, menstrual irregularities, pregnancy toxicosis, fibroids, impotence, etc.

4. RESPIRATORY SYSTEM: spasms of the larynx and bronchi (asthma attacks), shortness of breath during exercise and at rest, frequent deep breathing with the participation of additional respiratory muscles, no pause after exhalation and at rest, respiratory arrhythmia or periodic feeling of lack of air, feeling of incomplete inspiration , a feeling of limited mobility of the chest (tightness in the chest), fear of stuffiness, difficulty breathing through the nose and at rest and with little physical exertion, vasomotor rhinitis, a tendency to colds, including catarrhs ​​of the respiratory tract, bronchitis, influenza and etc., cough dry or with phlegm, dry mouth or nasopharynx, chronic tonsillitis, laryngitis, sinusitis, frontal sinusitis, acute pulmonary emphysema, interstitial pneumonia, bronchiectasis, spontaneous pneumothorax, loss of smell, various pains in the chest, violation posture, deformity of the chest, swelling of the supraclavicular regions (emphysema of the apex of the lungs), etc.

5. CARDIOVASCULAR AND BLOOD SYSTEM: tachycardia, extrasystole, paroxysmal tachycardia, vasospasm of the extremities, brain, heart, kidneys, protein in the urine, dysuric phenomena, nocturia, etc., coldness, chilliness of the extremities, other areas, pain in the area heart, angina pectoris, increase or decrease blood pressure, telangiectasia, varicose veins veins, including hemorrhoidal, fragility of blood vessels, including bleeding gums, frequent nosebleeds, etc., sensation of pulsation of various areas, pulsating tinnitus, vascular crises, myocardial infarction, stroke, increased blood clotting, blood clots (thrombophlebitis ), a decrease in alkaline blood reserves, electrolyte disturbances, eosinophilia, hyper- or hypoglobulia, changes in the blood, a decrease in the partial pressure of oxygen in arterial blood in the initial stages of the disease and opposite changes in the final stages of the disease, etc.

6. DIGESTIVE SYSTEM: decrease, increase, perversion of appetite, salivation or dry mouth, perversion or loss of taste, spasms of the esophagus, stomach (pain in the right hypochondrium, in the epigastric region, etc.), colitis (constipation, diarrhea), biliary dyskinesia, heartburn, frequent belching, nausea, vomiting, flatulence, some forms of gastritis and peptic ulcer of the stomach and duodenum, etc.

7. musculoskeletal system: muscle weakness, rapid physical fatigue, aching muscle pain, muscle cramps, more often in the legs ( calf muscles and foot muscles), twitching of various muscle groups, strengthening or weakening of muscle tone, muscle atrophy, pain in tubular bones, etc.

8. SKIN AND MUSCOUS: dry skin (ichthyosis), post-sore rashes (ikne), pruritus, eczema, psoriasis, susceptibility to fungal diseases, pallor with a gray tint of the skin, acrocyonosis, Quincke's edema, pastosity of the face, eczematic blepharitis, cyanosis, etc. d.

Note: HR - pulse rate per minute; BH - respiratory rate per minute (number of breaths and exhalations); AP - automatic pause, involuntary retention of breath after exhalation (the most important characteristic, since during these pauses there is no loss of carbon dioxide); CP - control pause, holding the breath after an average exhalation until the first difficulty; VP - volitional pause, holding the breath from the first difficulty to the limit (you need to get out of it with more frequent, but shallow breathing, breathing through a slightly pinched nose); MP - maximum pause, the sum of CP and VP.

9. METABOLIC DISORDERS: obesity, malnutrition, lipomatosis, infectious infiltrates, osteophytes and salt deposits in the joints like gout, cholesterol deposition on the skin (usually on the eyelids), tissue hypoxia, latent edema, impaired tissue metabolism by the type of allergic reactions, etc. d.

Before proceeding to the presentation of the VLHD technique itself, let us clarify with the help of numbers what deep breathing is.

The following table shows the degree of our health. So, if your heart rate is 60 beats per minute; respiratory rate - 8; automatic pause after exhalation - 4; the maximum pause is 120 s, which means that your carbon dioxide content in the alveoli of the lungs is 6.5% and you are a completely healthy person. If your indicators go up from the state of the norm, you have higher health indicators. But if they are lower, you are a deep breathing person and your health is worse than normal. This is nothing but a state of pre-pathology. Depending on how much these indicators go up or down, you are super-hardy or sick.

It is advisable to measure the pulse, maximum and control pauses under the same conditions, at the same time of day (morning and evening) after a 10-minute rest to equalize breathing.

It is necessary to sit in a comfortable position, take the correct posture, for which tighten the stomach, then completely relax it, without losing posture, raising your eyes up, without raising your head, relax.

Relaxation of the respiratory muscles will entail a natural, non-forced exhalation. At the end of the exhalation with two fingers, you should lightly pinch your nose, fix the start time of the delay in the second hand, raise your eyes up and do not breathe until the first difficulty (slight lack of air), which will determine a slight control pause (CP).

If you hold your breath longer, then you can determine a volitional pause (VP) - this is the time from the appearance of the first difficulty to the maximum difficulty in further holding the breath. When the volitional pause ends, you again need to fix the time. In this case, the mouth should remain closed.

The sum of the time of the control (CP) and volitional (VP) pauses is the maximum pause (MP).

In the future, it is necessary to measure only the control pause and determine the level of CO2 from it. Volitional and maximum pauses are measured only for special purposes (for example, when jogging).

Correct measurement of control and volitional pauses should not cause deep breathing. If deep breathing appears, this means that the person paused too long and made a mistake. Prolonging the pause interferes with training, and especially with treatment.

Those practicing according to the Buteyko method should never forget that pauses do not cure, but only measure breathing.

The control pause allows you to determine the depth of breathing (alveolar hyperventilation) according to the following formula: the depth of breathing in percent is equal to the result of dividing the standard control pause of a healthy person (this value is 60 s) by the control pause of a student, multiplied by 100. For example, a control pause in a person is 15 s, hence the depth of breathing (60:15) ? 100 = 400%. 400% say that the depth of breathing in a particular person is increased by 4 times compared to the norm, that is, with each breath, and on average per day for 40 thousand breaths, he inhales air 4 times more than normal.

According to the control (CP) and volitional (VP) pauses, it is also possible to determine the index of a person’s will according to the formula: the index of will in percent is equal to the result of dividing a volitional pause by a control pause, multiplied by 100. For example, a person has a control pause of 20 s, and a volitional one of 10 s , then the will index (10: 20) ? 100 = 50%.

Normally, the will index is 100%. If a person has a will index of 50%, this means that his will is weakened by 2 times. In addition to normalizing body functions, the VLHD method develops the will.

Usually people are treated with the method of VLHD, although it can and should be used as a preventive measure to improve health and increase life potential. Before treating a patient with asthma, hypertension, etc., a deep breathing test is done. Its essence lies in the fact that the patient, on command, changes the depth of breathing (increases or decreases it).

If the patient currently has pronounced signs of the disease, for example, an attack of bronchial asthma, headaches in hypertensive patients, pain in the pit of the stomach in a patient with peptic ulcer, skin itching in a patient with eczema, etc., then the patient is asked to reduce the depth of breathing. Simply put, try to reduce, hold your breath until the symptoms of the disease disappear or decrease, about which the patient is warned in advance. In this case, the time it took to reduce or remove the corresponding symptom is recorded. With the correct implementation of the technique of reducing the depth of breathing, this usually occurs within 3-5 minutes.

Then the sick person is invited to deepen his breathing by 2-3 times (but not as much as possible) and also fix the time of the onset of symptoms of the disease. After that, the patient is again offered to remove the attack or symptom by the method of VLHD.

The main thing is for a sick person to understand that the cause of his illness lies not in allergies, colds, mental trauma, nervous tension, etc., but is the result of deep, excessive breathing. Understanding this is considered the main point in mastering the VLHD method. Otherwise, the patient usually fails to accept the technique or to achieve a conscious attitude towards treatment.

The deep breathing test is evaluated as follows. She is considered positive if the condition of a sick person worsens with deepening of breathing, and improves with a decrease. A positive sample should be considered specific if deep breathing causes the main symptoms of the disease (in an asthmatic - an attack of bronchial asthma, in a patient with angina pectoris - an angina attack, etc.), and non-specific if the patient has other negative symptoms (for example, an asthmatic has dizziness, a patient with angina pectoris has weakness, heaviness in the legs, etc.).

negative the test, when deep breathing improves the condition, and a decrease in breathing worsens, has never been observed in more than 25 years of using the deep breathing test.

The test allows you to determine the system most affected by deep breathing. For example, in a sick person with a diagnosis of bronchial asthma, the test causes, in addition to an asthma attack, dizziness and other signs of spasm of the cerebral vessels or constricting pain in the heart (angina pectoris), etc. Such a patient is more threatened not by lung damage, but by a cerebral stroke or myocardial infarction.

A deep breathing test gives the best result if it is carried out at the stage of some (not maximum) exacerbation of the disease. The test should not be carried out if the patient has recently taken bronchoconstrictor and other medications.

By conducting a deep breathing test, it is possible to convince a sick person that deep breathing is the cause of the disease, and to increase the effectiveness of treatment by 2-3 times.

Indications for the use of the VLHD method are: the presence of hyperventilation (deep breathing, CO2 deficiency in the pulmonary alveoli) and, as a result, the presence of symptoms of deep breathing disease.

Contraindications (relative): mental illness and mental defects that do not allow a sick person to understand that the cause of his illness is deep breathing, and to master the VLHD method.

In general, it is better for a sick person to master this method under the guidance of a VLHD methodologist. However, the following description will suffice. The main thing is not to rush.

The breathing of a healthy person proceeds as follows: inhale, exhale, AUTOMATIC PAUSE, which occurs involuntarily. Then the process is repeated again. The whole method of Buteyko comes down to returning this AUTOMATIC PAUSE to a sick, deep-breathing person. As practice has shown, the automatic pause is restored after 3 years of regular training, and you need to control it constantly - then success is guaranteed.

Workout by this method it is done like this: you need to sit comfortably, your back should be straight, pull your neck up, put your hands freely on your knees, but so that they do not touch. Now you need to RELAX MAXIMUM, calm your breathing and pulse. Especially control the relaxation of the shoulders, arms (especially the curves of the arm and hand), face (especially the muscles around the eyes and forehead), legs (especially the feet), muscles of the chest, abdomen and diaphragm. If you have a lot of back strain during exercise, then lean on the back of a chair, but keep your back straight.

Having taken the desired position, begin to gradually reduce the depth of breathing, reducing it to nothing. In this case, a slight lack of air should be felt. External breathing should become imperceptible. Raising the eyes up (do not raise the chin) and slightly pouting lips contribute to a decrease in the depth of breathing.

There are many instructions for the use of the VLHD method, which give various training options, so I will refer to the official source - the journal "Nature and Man" No. 5, 1989, which contains an article by K. P. Buteyko "Cleansing with breath."

It is necessary to reduce the depth of breathing six times a day at 0, 4, 8, 12, 16 and 20 hours, and two cycles at night. There are five attempts in each cycle, and it is better to train so that at the fifth minute you can no longer breathe in the selected mode. Further, the time of attempts increases to 10 minutes. Having mastered this rhythm, you need to move on to the second stage and again try to further reduce the depth of breathing and breathe in the new mode, first to five, and then to ten minutes. There are several such degrees of breath reduction. It is possible to switch from one to another only when the previous mode is fully mastered and it is impossible to return to the previous breathing.

So, you reduced the depth of breathing for 5 minutes (and then 10 minutes later). Now measure your CP. This is one try. Then you reduce the depth of breathing again for 5 minutes and do a CP - this is the second attempt, and so on up to five attempts. This limits the first cycle of exercises, which lasted 5 attempts of 5 minutes, plus the time spent on the CP. In total, the time of one lesson will be 30 minutes in the case of a five-minute attempt and an hour in the case of a ten-minute attempt. Having finished such a lesson, you measure the state of emergency and black hole at the end.

Each cycle (occupation) looks like this:

1st cycle - 0 h. PR = BH = CP = (that is, data at the beginning of the lesson)

T1 = KP1 = (T1 is the attempt time, equal to 5 or 10 minutes, and KP1 is the control pause after it)

Now measure the frequency and frequency again.

You will do the 2nd cycle (training) at 4 o'clock in the morning, and everything will repeat again. Daily exercises end with the calculation of the arithmetic mean of 36 CP measured per day. This figure is also entered in a notebook and then the dynamics of the training process are looked at by the numbers.

The criteria for the correctness of the training are as follows: a slight lack of air at the beginning of a 5-minute attempt, turning into a very strong one (“we could no longer breathe in the selected mode”); a feeling of warmth with a transition to perspiration and even sweat; increase in CP from one attempt to another, from one day to another. At the very beginning of classes, CP may increase very slowly or even stand still. This means that the carbon dioxide accumulated during exercise is immediately used by the body, and it is still not enough to accumulate it in the blood. Therefore, do not think that you are doing the wrong thing, keep training, and the CP will slowly begin to grow.

In order for you to better understand the VLHD method, we repeat the main thing. Gradually reduce the depth of breathing by relaxing until you feel a lack of air and constantly maintaining this feeling throughout the workout.

You can hold or hold your breath in three ways on which the strength of the impact of the exercise on the body depends. Here they are:

1. Light(control) delay during which the feeling of lack of air is the same as at the end of the control pause.

2. strong(maximum) - during which the feeling of lack of air is the same as at the end of the maximum pause.

3. Medium- an intermediate state between mild and severe breath holding.

The intensity of the lesson must be kept in the medium range, depending on the state of health, either decreasing or increasing it.

At right occupation CP and MP after it become more than they were before the lesson, by about one third.

Checking the correctness of the lesson. Usually this is done by the VLHD methodologist, but you can do it yourself. To do this, conduct a test session lasting 20-30 minutes with a volitional pause measured every 3-5 minutes. (If your health condition is unimportant, then measure the volitional pause less often.)

Doing as usual - you feel the lack of air. Against the background of a constant lack of air, a volitional pause is measured, which is recorded. Before and after training, measure the heart rate (HR), control pause (CP), volitional pause (VP) and write it down in your diary.

The dynamics of the volitional pause most accurately reveals errors in the technique. There can be three options for assessing the test session.

1. A person has not mastered the technique and does not reduce the depth of breathing, since all volitional pauses (before, during and after the lesson) are approximately the same.

2. The person deepens the breath, since the second and third volitional pauses are longer than the initial one (as much as the breath is deepened). Further, the pauses will decrease, as oxygen starvation from deep breathing increases, and an attack of the disease may occur.

3. The lesson goes on correctly, since the second volitional pause is less than the original one (as much as the depth of breathing is reduced).

If a person has reduced the depth of breathing by 2 times, then the volitional pause is reduced by 2 times. This is a very strong occupation, and it is difficult for a person to continue it for a long time: the breath will break, there will be an involuntary desire to take a deep breath.

If the second volitional pause is less than the initial one by one third, then the person has reduced the depth of breathing by one third. This is a good, intense activity, during this pause a person will be able to continue exercising for 15-20 minutes.

If a person has reduced the depth of breathing by one quarter, then the volitional pause is reduced by one quarter. This is a relatively easy activity, and a person can continue it for up to 30 minutes or longer.

If a person exercises correctly and the depth of breathing decreases, then the third and fourth pauses will increase: oxygen accumulates in the tissues, the respiratory center adapts to the increasing amount of CO2 in the blood, etc. In this case, the volitional pause after 20-30 minutes of training will be longer, than before them by 20-50%.

By observing changes in the volitional pause during the lesson, you can determine how much you need to practice. The lesson continues as long as there is a growth of a volitional pause. As soon as a person gets tired, it begins to decrease and the activity must be stopped.

With a strong intensity, a person gets tired quickly and the fall of the volitional pause occurs after 15 minutes, with an average intensity - after 20-30 minutes, with a weak one - after 40 minutes.

If the attacks of the disease have stopped in a sick person, the intensity and number of trainings can be reduced, because, in principle, one must rush to reduce the depth of breathing only in the first period in order to stop the disease and stop the destructive effect of deep breathing on the body. And further, the slower the normalization of breathing goes, the more time the body has to rebuild the usual processes, the less pronounced are the reactions of purification. That is, it is necessary to observe the principle: they do not look for good from good. If the condition is better, you should train less, worse - more.

Such a program must be followed until you reach an easy delay of 60 seconds. After that, you can practice 2 times a day for 1 year. Classes are hourly: in the morning after getting up and in the evening before dinner. After that, go to one lesson for an hour, which is performed before dinner, and in the morning they only check the easy delay (CP), which should be at least 60 seconds. After 0.5-1 year, they stop exercising (or you can continue) and do two things: check the CP in the morning so that it is not lower than 60 s, and do light physical exercises that would contribute to the accumulation of carbon dioxide in the body.

If your CP starts to drop in the morning, be sure to find the cause and eliminate it. If the CP is still falling, start training again according to all the above rules.

Increasing the depth of breathing that is, the fall of the CP, contributes to the following.

1. Chronic tonsillitis, cholecystitis, appendicitis, bronchitis, pneumonia.

2. Anything that contains a lot of caffeine: coffee, cocoa, tea, chocolate.

3. Antibiotics, antispasmodics and other similar drugs.

4. Alcohol, nicotine, drugs.

5. Physical inactivity (a sedentary lifestyle).

6. Hot weather, excessive passion for the steam room and other hot procedures.

7. Negative emotions, neuropsychic tension (stress), long conversation, sexual excesses.

8. Look down.

9. Plentiful and mixed food. The most harmful: fish, eggs, chicken, pork, beef (mutton and horse meat are less harmful), dairy products, caviar, fats (vegetable less harmful), broths, fish soup, tea, coffee, cocoa, chocolate, vegetable proteins in large quantities - beans, peas, mushrooms (although they are less harmful than animal proteins), all refined and canned foods. Allergenic products: citrus fruits (oranges, etc.), strawberries, strawberries, raspberries, walnuts, tomatoes, eggplants, potatoes, honey.

10. Hygienic factors: synthetic clothing, stuffiness, overheating in the sun, slow draft hypothermia, bed rest, prolonged sleep (especially harmful on the back).

11. Chemical factors: household chemicals (naphthalene, DDT, aerosols), pesticides, herbicides, synthetic varnishes, paints.

12. The idea that deep breathing is useful and the implementation of deep breathing exercises.

Factors that reduce the depth of breathing and contribute to the accumulation of carbon dioxide in the body.

1. Fasting, food restriction, vegetarian food, raw food diet.

2. Sleeping on the stomach on a hard bed, moderate physical activity (in particular jogging), fresh air (especially in the mountains), massage, water procedures, moderate hardening (starting from the feet), steam bath (especially dry steam, sauna).

3. Mental balance.

4. Correct posture, lifting the eyes up.

5. Tight bandaging of the chest, graces, corsets.

It should not be forgotten that identifying the factors that reduce the depth of breathing with the VLHD method is a gross mistake, since these factors play an auxiliary role, and the primary task of a person is a volitional decrease in the depth of breathing. Therefore, until a person has learned to relieve symptoms by the method of VLHD, one should not pay attention to these factors, but should focus on a volitional decrease in the depth of breathing.

When you have fully mastered the VHD technique, you can increase the intensity of your workouts by using the technique in conjunction with jogging. Such exercises are especially recommended for those people who have CO2 deficiency in the pulmonary alveoli and lack of physical activity (sedentary lifestyle).

Contraindications:

- defects in the motor apparatus;

- severe insufficiency of vital organs (heart, kidneys, etc.);

- too deep breathing (dramatically increased hyperventilation), a feeling of shortness of breath at rest and when walking, a decrease in CO2 in the pulmonary alveoli below 5%.

If jogging continues for more than 5 minutes, it is desirable to determine the maximum pause during running every 5 minutes.

In view of the fact that in many people an increase in the depth of breathing occurs due to incorrect posture, it is necessary to restore and fix it. To do this, you need to stand at a vertical surface (a wall without a plinth). The back of the head, shoulders, sacrum should touch the vertical surface to the width of 2-4 fingers of the trainee's hand. The center of gravity on the foot should be located closer to the heels and be at a distance of 2/3 of the length of the foot from the tips of the toes and 1/3 of the length of the foot from the beginning of the heel. The head and torso should be in such a position that between the surface of the wall and the cervical and lumbar curve of the spine there is a distance of no more than the thickness of the palm (3-4 cm). The abdomen should be slightly pulled in and at the same time it is necessary to relax, if possible, all the muscles that are not directly involved in running and maintaining posture.

The arms are bent at the elbows to an angle convenient for the practitioner (80-140°). You should look straight ahead, so that in the lower field of view you can see the ground at a distance of 1-2 m.

You need to breathe through your nose, and if breathing through your nose becomes insufficient while running, you need to stop running. In persons with chronic rhinitis, which does not allow breathing through the nose, it is necessary to restore nasal breathing using the VLHD method.

Clothing and shoes should not restrict movement. Before running, you need to walk at an accelerated pace for 2-5 minutes, watching your posture and breathing through your nose. With an increase in heart rate by more than 20% of the original and the inability to breathe only through the nose, running cannot be started.

If brisk walking goes well, you can start running. When running, the main weight should be transferred to the heels, and not to the toes, as is sometimes mistakenly done.

A pleasant shaking of the whole body should be achieved with each push of the foot, which is a useful massage of the internal organs. First, you need to run as slowly as possible so that the speed of running does not exceed the speed of a pedestrian.

Running is recommended to be dosed only by time, pulse readings, nasal breathing, maximum pause and well-being, and not by distance. While running, the pulse should not increase by more than 20%, the maximum pause should be at least 5 s, it is necessary to maintain easy nasal breathing and good health, otherwise you need to stop running and learn to walk quickly.

Once you have mastered the above, proceed to the next step. First of all, the time during which the pulse rate does not increase by more than 20% is determined, the maximum pause of at least 5 seconds, easy nasal breathing, the absence of pulse interruptions and good health are maintained. All these indicators are criteria for the duration of the run. This time can be from several tens of seconds to several minutes and even hours, depending on fitness, the severity of the disease, age and other indicators.

When the observance of correct posture and all other conditions correct running stabilizes, you can begin to increase the running time, but not more than 25% in the first 3-5 days, and then not more than 10% per day, and you should strictly follow the specified criteria for the duration of the run. If they are violated, you must immediately stop running.

It is necessary to avoid a sharp increase in sweating (in this case, you should stop running) and subsequent slow cooling. Care must be taken in subsequent water procedures, which are an additional burden on the circulatory system. A pleasant temperature shower is preferable.

For persons who have mastered the VLHD method, while running, the basic requirements of the VLHD method should be observed, remembering that the maximum pause in running, compared to the maximum sitting pause, is reduced by about 2 times.

After running, there is usually a decrease in appetite, which should be considered a positive effect and do not try to eat until a slight feeling of hunger appears, it is better to just drink a pleasant and healthy drink.

Running in the evenings saturates the body with energy and you want to sleep less. It should not be considered insomnia. If the running time is too short, less than 2-3 minutes, then classes can be repeated 2-3 times a day. On average, jogging time is optimal in the range of 30 to 60 minutes per day, and moderate physical activity, including walking, in middle age should last at least 2-3 hours in the fresh air.

The older the person and the more severely ill he is, the more he should be in the fresh air and move more.

The accumulation of carbon dioxide in the body occurs in steps - every 5-7 days (everyone is strictly individual), as a result of which the control pause (CP) increases by several seconds. These are the stages of respiration, during which it decreases in depth, and the amount of carbon dioxide in the body increases. Such restructuring in the body manifests itself in the form of cleansing crises, according to Buteyko - BREAKING.

Cleansing crises are explained by the fact that deep breathing disrupts the metabolism in cells, creates oxygen starvation, causes the excretion of useful salts (sodium, potassium, magnesium, calcium, phosphorus) from the body to compensate for the shift of the internal environment to the alkaline side and perverts immune reactions, since leads to the accumulation in the body of under-oxidized products and substances that, in contact with external protein allergens, cause allergic reactions.

Deep breathing impairs the activity of the kidneys, liver, intestines and other organs, so a huge amount of waste accumulates in the body: incompletely oxidized products, unnecessary salts, drugs, focal infection toxins, excess cholesterol in the blood, deposits of cholesterol and other substances in the vessels, the deposition of calcium salts and phosphorus in joints, blood vessels, etc.

With the elimination of deep breathing, the metabolism is normalized, the activity of the excretory organs improves, which leads to the cleansing of the body. In addition, the tone of blood vessels, capillaries, smooth muscle formations is normalized, which also manifests itself during recovery with symptoms resembling the symptoms of the disease.

Since the symptoms of deep breathing disease (bronchial asthma, etc.) were never regularly cured, no one was able to observe the purification reactions that inevitably occur in most patients during treatment with this method before the advent of the VLHD method. These reactions may not go on constantly, not for the entire time, but, as a rule, in cycles that depend not on the duration of the workout, but on those levels of carbon dioxide that are achieved in the process of eliminating CO2 deficiency and bringing it closer to normal. The body, as it were, accumulates strength for the next eruption of toxins accumulated in it during the illness and previous treatment.

Four main milestones of purification reactions were revealed: these are 4, 4.5, 5.5 and 6.5% of the CO2 content in the alveolar air, which corresponds to a control pause of 10, 20, 40 and 60 s.

In general, the reaction of cleansing resembles a disease, only going in reverse. Those symptoms that appeared first disappear last.

Signs of a pre-crisis state and the breakdown itself (crisis)

1. Poor sleep or, conversely, painfully want to sleep.

2. Irritability.

3. Tearfulness.

4. Appetite worsens.

5. All chronic diseases are exacerbated, but in a slightly different way.

6. There are pains in the muscles, joints, intestines and in other previously affected places (burns, cuts, wounds, etc.).

7. Headache.

9. Increased urination.

10. There is blood with sputum or mucus from the nose and gums.

11. Before the onset of withdrawal, it is easier than before to hold the breath - the control pause (CP) grows.

12. There may be hallucinations.

13. Seizures.

14. Nausea, sometimes vomiting.

15. Itching of the skin.

16. Urticaria.

17. Eczema.

18. Allergic rhinitis.

19. Decreased ability to work.

20. Pain in the heart.

21. Noise in the head, dizziness.

22. Shortness of breath, cough.

23. Feet get very cold, and a number of other symptoms appear depending on the lesion.

24. The temperature rises to 39-41°C, especially in pulmonary patients. Chill.

25. Before the purification reaction, the control pause increases, during the reaction period it sharply decreases.

The cleansing crisis lasts from several hours to several weeks, but most often 1-2 days. The more severe the disease, the longer and the more the sick person takes medicine, the stronger and longer the reaction of purification.

It should be noted that the patient is unusual at this time, he comes to recovery through torment: high fever, complete disgust for food, stench from the mouth, profuse sweat, sputum, loose stools, everything breaks a person (bones, joints), itchy skin , especially the places where injections were made. All this takes place against the background of the symptoms of diseases that a person once suffered.

In about 1/3 of sick people (mostly not severe), these reactions are more or less painless and almost imperceptible.

To start breaking faster, you can hold your legs in cold water.

So, according to the signs of breaking, one can judge what organs and systems of the body are affected.

1. If sleep is disturbed, headaches, irritability, tearfulness, etc. appear - the nervous system is severely affected.

2. Nausea, heartburn, vomiting - a diseased liver.

3. Hallucinations occur when the psyche is affected.

4. Seizures indicate a lack of B vitamins.

5. Cough - chronic bronchitis.

6. Pain in the heart, noise in the head, shortness of breath, etc. - the cardiovascular system is affected.

7. If the legs are cold, the blood vessels of the legs are affected.

8. If asthma worsens, the bronchi and lungs are affected.

The following advice from Konstantin Pavlovich Buteyko help you overcome breakdowns (cleansing and other crises).

1. You should not be afraid of anything, everything will pass and nothing bad will happen. For example, many patients panic at the sight of black, fetid, parched pieces of sputum - this clears the bronchi. Or they cannot fall asleep, cry, do not find a place for themselves, they have no appetite, etc. - the withdrawal will pass and everything will return to normal.

2. As soon as you discover that you are starting to break down, that is, in addition to the above circumstances, exacerbations, your control pause (CP) will begin to fall, immediately take measures to maintain it: a) add one more attempt to the exercises; b) if delays are very difficult, soar your legs during the session, but do not overheat to sweat. You can drink 200-250 g of hot water for 10-15 minutes, and then start exercising after 15-20 minutes. You can also take a hot bath, wash your hair with hot water, put mustard plasters on your chest, rub your chest with warm hands (especially during a cough).

3. If you have a strong withdrawal and you have taken all the measures and still cannot withstand the previously taken CP, do not worry, include one or two more sessions in excess of the norm in order to increase the accumulation of carbon dioxide and oxygen in the body.

4. If you do not want to eat - do not force yourself, but drink more to flush out toxins.

5. During withdrawals, strictly follow the principles proper nutrition and completely eliminate protein products, citrus and yeast bread, as well as products containing caffeine.

6. During withdrawal, coughing is especially terrible (bronchitis worsens), try to calm it at all costs: rub the bridge of your nose, rub your chest warm hand, put mustard plasters, etc.

7. Move more in the fresh air, but do not sleep or lie down. If it becomes unbearable, then fall asleep for 30-35 minutes and again be in motion and regularly perform training breathing.

During the Buteyko method, there is a lack of potassium, calcium and sodium in the body. They need to be replenished with food containing these trace elements in an increased amount. Consume such products within 10 days, and then take a break for the same period. Conversely, when an excess of potassium appears in the body, a runny nose occurs. Stop taking potassium foods (sweet fruits and vegetables) for 1-2 days.

Mistakes in mastering the VLHD technique. Most often, patients make the following mistakes:

- poorly learn the basics of the theory and, in particular, that the cause of the disease is deep breathing;

- they forget about the essence of the VLHD method, they begin to think that breath holdings are treated, although the control and maximum pauses serve primarily for control;

- in an effort to speed up the cure, they begin to abuse the breath holding, which leads to a deepening of breathing and a deterioration in the condition;

- focus not on the depth, but on the frequency of breathing, trying to breathe more rarely, which deepens breathing, interferes with the lesson. If a person trains correctly, that is, reduces the depth of breathing, this first speeds up breathing, which confirms the correctness of training;

- during the measurement of the control pause, they look not up, but at the clock, trying to stretch the pause longer;

Buteyko brilliantly embodied the precepts of the ancient sages: “Before you heal another, heal yourself. Before offering anything to another, experience it for yourself." The knowledge gained by him will be useful to those people who will practice other methods of breathing training.

In conclusion, a few examples of treatment with VHDD.

EXAMPLE 1. Patient H., 67 years old, invalid of the Second World War of the 1st group. Diagnosis: coronary heart disease, diagnosed in 1964. He was treated constantly. In 1979 he suffered a stroke, in 1982 he had a large-focal myocardial infarction. He was observed and treated with a diagnosis of coronary artery disease, angina pectoris, postinfarction cardiosclerosis.

Large doses of sustac, cordaronan prevented the development of pain, as a result of which the patient took 8 to 15 tablets of nitroglycerin per day. At the time of the beginning of classes, she was worried about severe dizziness with frequent loss of orientation in space. Control pause 3 s.

After conducting a deep breathing test and explaining the method, he studied independently. Three weeks later, the control pause increased to 15 s. The main symptoms were stopped. 3 months after the start of classes, the patient stopped taking nitroglycerin. Pain is now disturbing 1-2 times a month, it is relieved by the VLHD method without drugs. The patient walks at a fast pace of 10-15 km a day, can run 100-200 m. There were no pronounced clinical reactions of purification. The patient's health is good, he has not used medicines for 11 months.

EXAMPLE 2. Patient S., 3.5 years old. Diagnosis: bronchial asthma, hay fever, angioedema, food and drug allergies, household sensitization, adenoids of the II degree, intestinal giardiasis (geographic language). Sick for a year and a half. From January to March 1987, he was treated in the hospital 6 times. Every spring - allergies: Quincke's edema, skin itching, bronchial asthma attacks on the blooming of birch leaves and bird cherry blossoms. The child could not attend kindergarten. The patient was taken from the hospital for treatment with VLHD. He took medications: aminofillin - 0.2 mg 2 times a day, broncholithin - 1 teaspoon 3 times a day, solutan - 3-4 drops 1 time a day. Seizures were treated with aminophylline up to 0.3 ml intravenously.

The initial control pause is 0 s, the pulse is 140 beats/min, the respiratory rate is 48 per minute. The reaction of cleansing proceeded brightly with a control pause of 10 s: vomiting, fever, dark-colored urine, gray sputum with clots. After that, the drawing on the tongue disappeared, the skin was cleared. By the end of the month after the start of classes, the indicators were as follows: control pause - 15 s, pulse - 86-80 beats / min, respiratory rate - 26-24 per minute. General state child has improved significantly.

EXAMPLE 3. Patient P., aged 54. Diagnosis: obesity of the 4th degree (body weight 115 kg), duodenal ulcer, prostate adenoma glands I degree. The patient was extremely distressed by his big weight. I struggled with it: I limited myself in nutrition, went in for running, physical exercises, but at the same time I lost no more than 1-2 kg. Not believing in the VLHD method, he nevertheless began to practice. The initial control pause is 10 s.

Weight loss began with a control pause of 15 s. For 6 months, the control pause increased to 40 s, the maximum - up to 60 s. At present, the patient weighs 92 kg, his condition has improved dramatically: excellent mood, increased efficiency, optimistic attitude towards life (the patient admitted that before the VLHD method he had thoughts of suicide). He rises to the fifth floor without shortness of breath, urination has improved, pain in the abdomen is not disturbed, potency has increased.

Breathing through a tube

This method has been suggested Anton Galuzin. The whole point of breathing through a tube is to increase the harmful space of the respiratory tract (additional harmful space - DVP) due to a tube of a certain size. In the case of an increase in the volume of the respiratory tract, that is, the length of the tube, the concentration of oxygen and its partial pressure in the alveolar air (and, consequently, in the blood) falls, and carbon dioxide increases. A drop in the partial pressure of oxygen is observed when rising above sea level. The magnitude of this fall can be correlated with the height of the rise. Thus, when breathing through a tube, it is possible to create a partial pressure corresponding to any given altitude. However, unlike actually being at altitude, the lack of oxygen will be accompanied by an increase in carbon dioxide.

To create an increased volume of the respiratory tract (abbreviated as UADP), tubes with an internal diameter of 30 mm and a length of 42.5 are used; 99.5; 156; 227; 284 and 355 cm. Accordingly, the volume of the tubes was 300, 700, 1100, 1600, 2000 and 2500 mm.

Breathing is performed under the same conditions as in the Buteyko method, only a mask is put on with a tube attached to it. At the very beginning, it is necessary to free the lungs from residual air. To do this, you need to take a few exhalations with a shallow short breath. Breathe through the tube easily and calmly. The volume of oxygen due to the deterioration of ventilation of the lungs decreases, and carbon dioxide increases. Further, this process stabilizes depending on the length of the tube, and the person is in a strictly selected mode of absorption of carbon dioxide and oxygen.

Anton Galuzin himself worked out once a day in the morning, starting with 5 minutes. At first, the length of the tube was 0.8 m. He increased the breathing time daily by 1-2 minutes, and also gradually lengthened the tube. In breathing, no volitional effort was applied. The rhythm of breathing changed independently. Naturally, as if by itself, a desire to tighten the breath arose. Now he has a breathing rate of 4-6 per minute. The breath itself is very light, pleasant and imperceptible. He is engaged in 30 minutes, the length of the tube is 2.3 m.

After 3.5 months of such classes, his headaches disappeared, his mental performance improved, and he stopped feeling dependent on the weather. Physical performance has noticeably increased, while the need for food, including meat, has decreased. Chronic dermatitis disappeared. Anton Galuzin is very pleased with this breath, which brings health, pleasure and joy.

Breath "Ha!"

Stand straight with your legs apart and breathe slowly and smoothly. While inhaling, raise your hands up, hold your breath for a few seconds, then lean forward, giving your hands the opportunity to “fall”, and exhale through your mouth, saying “Ha!” with force. Then slowly begin to inhale, straightening up and again raising your arms up. Exhale slowly through your nose as you lower your arms.

Exercise stimulates blood circulation and clears the airways. After doing the exercise, the person feels refreshed.

Abdominal breathing exercises are very effective, especially since they are not difficult to perform. Stand straight with your legs apart about 30-40 cm, the soles of your feet are parallel; lean your body forward slightly. Keep your arms bent at the elbows, pressing them with your palms to your hips, thumbs hands directed to the groin. After a full breath, make a slow full exhalation, strongly drawing in the stomach, raise the diaphragm as much as possible so that the stomach seems to “disappear”. It should be noted that this exercise should only be performed on an empty stomach. Holding the air at first for 5 s, gradually increase the duration of breath holding. In order for the diaphragm to rise up, the lungs must be free of air until the very end of the exercise.

This exercise is an excellent remedy against the prolapse of the stomach, intestines, kidneys, uterus. Stimulates the function of the solar plexus and restores the balance of the autonomic nervous system. It has a beneficial effect on the functioning of the heart, lungs and diaphragm. Restores the mobility of the diaphragm and maintains the elasticity of the lungs.

Exercise is contraindicated in all acute forms of diseases of the abdominal organs and heart disease. If the exerciser feels pain during the exercise, the exercise should be stopped.

"Breaths of Life"

This type of breathing is practiced very little, but there is a lot of talk about it. I took the name of this type of breathing exercise from P. K. Ivanova. Here is how Ivanov himself describes this breathing.

When you need to sit down to eat (and also before dousing), you must definitely force yourself to pull air from the atmosphere, from a height in Nature through the larynx to failure. This breathing exercise promotes good metabolism - the air contains vitality.

The technique for performing this breathing is as follows: you need to go outside, raise your head up, open your mouth and, slowly inhaling through the NOSE (and not your mouth), mentally draw air from a height. At the same time, a characteristic hissing sound occurs in the larynx. Having finished the breath, it is advisable to make a swallowing movement and mentally distribute the “spiritual energy” throughout the body or concentrate it in a sore spot or organ. By doing this, you condense the chronal field, "blurred" by the disease. Doing such breathing more than 3-4 times is not recommended, but during the day it can be practiced 2-10 times.

If you have a great performance, you will immediately feel a set of energy and on the third breath you will no longer be able to swallow the energy you have taken - everything is already condensed to failure. There are people (for example, Yu. Andreev) who increase their own weight by 1-1.5 kg in one such breath!

Such breathing is necessarily performed at the end of the Qigong masters' classes. They, performing slow, smooth movements, seem to “wind” the “spiritual energy” of the surrounding space around themselves and at the same time collect saliva in their mouths. In the final phase of the complex (“form”), they take a smooth breath, slowly lower their hands down and make three swallowing movements, swallowing the collected saliva. At the same time, they mentally imagine that the energy collected during the lesson comes down to the dan tian (energy center).

After such breathing, you need to imagine (create a mental image) that the energy is collected in a certain place and does not go anywhere. If this is not done, then the energy that has entered you can dissipate.

Here is a simple breathing exercise to avoid dissipating the collected energy, as well as to promote recruitment. When you inhale, you mentally expand. A light copy protrudes beyond your body, increasing more and more: one hundred meters in diameter, two hundred, one kilometer, one hundred kilometers, etc. You imagine yourself as a kind of luminous hero. On a full breath, hold your breath as far as you can and imagine this picture more vividly. As you exhale, mentally draw this luminous figure into yourself and mentally “tamp” it in the spine. In general, every breathing exercise finish with this exercise.

Porfiry Korneevich Ivanov mastered the art of gaining "spiritual energy" ("nitrogen of a living character") with one breath. Here's how he did it according to eyewitnesses. D. Kondrashina says: “And about one more feature of this person. He visually seemed to change in height - sometimes he was tall, and sometimes he grew right up to the sky.

Zinaida Makarova: “All the years of trials he lived on wear and tear vitality, which he restored instantly by an open exit ... as if in a luminous shell. People saw this greatness of his, as if such a LUMINOUS BODY, and could not understand what kind of BODY this is.

If you spend enough time developing a strong mental image, then energy problems will disappear and you will receive as much energy as you want.

Tuesday, August 20, 2013 1:33 pm ()

A simple and very effective technique that will help not only relieve stress, but also improve health.

Tuesday, June 19, 2012 2:27 pm ()

Once the breath becomes conscious and can function freely and fully, it becomes the power and means of healing, adjusting and revitalizing all other systems and levels.

When breathing is done easily and freely, when it has strength and flexibility, it can work wonders. Only breathing enhances our ability to experience pleasure, receive love, cope with tension, achieve good results.

Breath monitoring
This is the first skill on the way to breathing mastery. The key to this skill is awareness. In the transformation formula, it is called the "factor of consciousness." To get the most out of any breathing technique, it is necessary to practice meditative awareness. In the Buddhist tradition, it is known as in-sight, insight, insight, or Vippasana. Meditation requires calming the mind and focusing attention on our inner world, its path is the contemplation of inner sensations, thoughts and feelings.

It is the process of developing sensation inner world. Start by tracking your breath. Don't interfere with it. Let it move by itself, you will be just a passive observer. Pay close attention to each inhalation, feel each exhalation. Try to perceive the subtle sensations caused by the flow of breath, notice how the air passes at the tips of the nostrils or between the lips. Feel the sensations of movement in your chest with each inhalation and exhalation. Track your breath from the beginning of the inhale to the end of the exhale. If your mind is distracted, just focus on the next inhale or exhale.
Do not stop watching, feeling and listening to your breath, in each breath and each exhalation.

This is definitely a simple exercise. And perhaps it is the simplicity that makes it so difficult. Regular, daily practice is required. Ten to twenty minutes of practice a day for a month will have many wonderful effects, and other exercises are also built around a state of concentration and meditation.

Engaging expiration

Relaxation is a direct path to perfection. The ability to relax and let go is one of the most important. All we can do some degree relax. We all have a sense of relaxation to some degree, and we can all make great progress in this direction. Ask yourself questions: how much can I relax, how quickly can I release tension? How deep is my relaxation: under what circumstances and during what situations can I relax and let go. How can I dive? Can I relieve stress at will?

One of the strongest effects of work is the release factor. Each exhalation is an opportunity to release and trust, to relax and release. Begin to develop this ability to breathe by consciously linking it to the release of muscular tension. Learn to sharply let go of the exhalation, instantly breaking the thread on which the weight of your breath was "suspended". Practice letting go of the exhalation in association with a sigh of relief. In doing so, however, do not force it: let gravity, the elasticity of your muscles and atmospheric pressure produce it (exhalation) for you.

Feel how you relax and "settle". Give the exhalation the form of the sound "aaaa", throw out the whole exhalation, do not control its course. Release it and let it come out completely. Treat it as part special exercise to relax the entire mechanism of breathing, connect the exhalation with individual parts of the body, jaw, throat, shoulders, chest, womb, etc.
I'm sure, says Den Brule, that the release from any problem and illness lies in your ability to break free. Using the breath to develop this ability is the direct path to liberation. Use exhalation many times throughout the day. Learn to experience the simple pleasure that comes with a conscious sigh of relief.

Wednesday, June 13, 2012 7:33 pm ()

In all Eastern spiritual and bodily practices, breathing exercises are necessarily included in the basic skills of both novice students and experienced masters. Various breathing techniques can heal a person, calm the mind, balance the body, add vigor.

Calming breath
To calm the mind and body, to help get rid of irritation or frustration, the soothing breathing method helps.

Take a deep breath through your nose. As you exhale, lightly contract your throat muscles to make a snoring sound. Exhalation, like a sigh, is carried out with a closed mouth. Having mastered this exhalation, accompany the inhalation with exactly the same sound.

Breathe in this way for several minutes.

Relaxing breath
This technique can be used if you are overwhelmed by restless thoughts that you can’t get rid of.

Bring your right hand to your nose. While breathing, you will have to alternately close the left and then the right nostril with the fingers of this hand.

Take a slow breath of moderate depth, then close the right nostril with your thumb. Exhale slowly through the left nostril. Inhale through the same nostril and close it with the middle and ring fingers. Exhale through the right nostril, inhale through the right nostril, then close the right nasal passage again and breathe in and out through the left. Continue these alternate breaths for five to ten minutes. After just a few cycles you will notice that your mind has calmed down.

Jog breathing
This exercise not only helps relieve stress and anxiety, but also relaxes the muscles of the face, tightens the skin around the eyes and smoothes wrinkles at the corners of the mouth.

Open your mouth very wide. Stick out your tongue as much as possible and say with force three times: “Hhaaahh!” This sound should come from deep in the throat. Together with the sound, push bitterness, anger, sadness, negative thoughts out of yourself. Get rid of depression and disappointment.

Pushing breathing also helps if the body and brain suffer from a very large professional or domestic load, a strong quarrel, any illness. Thereby cleansing breath stress is relieved and the connection with the inner “I” is restored.

fire breath
This breathing technique is great for releasing seething emotions, anxiety and aggressive feelings.

Imagine yourself as a mighty fire-breathing dragon. You are full of heat and energy of the sun. Keeping these images in mind, take a few short, powerful breaths, expelling the air through your nostrils without opening your mouth. Start slowly, but gradually build up speed. You can exhale in this way up to twenty-five times. During this breath, you can calmly inhale through the nose, practically not paying attention to the breaths.

Binding breath
The simplest, but no less effective technique that allows you to calm down and relax.

Lie on your back and place your palms on your stomach. Inhale slowly and deeply. Feel your belly expand as you inhale. Now exhale slowly and completely. Feel your stomach contract as the air escapes. Repeat this five more times. Do it slowly and thoughtfully.

In this case, we include the so-called abdominal breathing (belly), which has a number of advantages over chest breathing (performed by the intercostal muscles). abdominal breathing has a pronounced healing effect on the processes of digestion and pulmonary ventilation. It is more effective for coping with stress.

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Thursday, June 07, 2012 13:19 ()

mymedical.com:
Vayvation technology was developed in 1975 by Americans Jim Leonard and Phil Lauth. The name itself comes from the Latin word vivo - "to live". This technique allows you to learn to control your breathing in everyday life at any time, anywhere. By constantly concentrating on the process of breathing, a person using a viveation is able to cause slight hyperventilation and thus increase the concentration of endorphins.
The experience of applying oriental practices (for example, yoga) and such breathing techniques as rebirthing and free breathing were used in the development of vibrations.

There are 4 types of breathing used in vaying, differing in depth and frequency.
- deep and slow breathing aimed at relaxation. Its use makes the impressions of the surrounding world more vivid;
- deep and frequent breathing, used to activate memory and
imagination abilities;
- frequent and shallow breathing helps to achieve the necessary depth of experience;
- shallow and slow breathing, allows the transition
between their inner feelings and reality.

The vaying technique is based on 5 main elements
Firstly, it is connected breathing, i.e. breathing, in which there is no pause between exhalation and inhalation or it is minimal.

Secondly, complete relaxation, since it is possible to achieve the necessary level of awareness of what is happening outside and inside oneself only in a state free from tension.

Thirdly, it is volumetric attention, or, in other words, free attention. It does not need to be constantly controlled by keeping it on certain objects of the surrounding world. Volumetric attention allows you to balance between absent-mindedness and concentration, sometimes leading to even more effective results.

Fourth, it is the integration of experiences. This element implies the experience of feelings from positive to opposite and their full acceptance. This is achieved by mastering the ability to perceive reality from different angles. Even the most negative life event has positive aspects. By integrating experiences, a person learns to distinguish the positive in the negative and the negative in the positive. Thus, a person's view of life becomes more universal, and this automatically leads to its changes.

The fifth element is active trust. This refers to trust in oneself and one's feelings, even if they meet with a sharp opposition in the external environment. The development of this ability leads to the fact that a person begins to perceive everything that happens to him in life as necessary at this very moment.

Such a view of life frees a person from pessimism and teaches you to be more attentive to your destiny and everything that happens in life. Active trust creates personal responsibility for one's life and makes a person open to change.

All 5 elements in the vibration technique are used simultaneously. Their application is based on the following principles developed by D. Leonard:
- you need to listen to your body and explore the subtlest
changes in it;
- combine the breath with the strongest feeling in such a way that,
"breathing in", experience it;
- from this feeling you should get as much pleasure as possible.

The breathing practice of waving is usually done in a calm environment. Take a comfortable position and try to gradually engage all five elements, increasing the intensity of breathing. This practice leads to deep self-knowledge. At the end of the practice, as a rule, a person feels renewed.
The positive result of using this practice is that a person gets involved in what he does, reacts less emotionally to negative situations, concentrates better and shows creative abilities.

Vaivation promotes relaxation of the body and brings a sense of satisfaction to everyone who practices it, allowing you to look at life with new eyes. This is its practical significance.

"HydroCherMet" - Comment
If we breathe intensively, with forced inhalation and exhalation, we get a holotropic trance - deep and in many cases with pronounced bodily symptoms. You need to be able to work with them, and you need to have a trained instructor nearby, so experimenting like this yourself is not very environmentally friendly in relation to yourself.

If we breathe in the same way, but on a relaxed exhalation, we will get breathing in the style of "Waiting". Trance is lighter, without pronounced bodily effects. But this breathing technique still needs to be mastered.

One of the creators breathing practice Vayveyshn, American Jim Leonard, assures that any person using this method can feel comfortable and joyful. And no special efforts are required for this.
Leonard wrote: “I developed viveishn techniques back in 1979, but registered the invention only eight years later, but under the most appropriate name for it - Vivation, which translates as“ celebrating life, strong, full. This is exactly what a person becomes at the end of any breathing session.

Waivation is usually attributed to the so-called big three psychotherapeutic breathing techniques (among the other two are holotrop and rebirthing). And if holotropic breathing, invented by Stanislav Grof, the famous guru of transpersonal psychology, is the most powerful, dramatic and unpredictable, then vayvesion, on the contrary, is considered the easiest of all three practices. Often it is even called "quiet, modest, inaudible." Waving differs from rebirthing first of all by the absence of a specific goal (to survive the moment of one’s own birth), and secondly by more positive emotional experiences. Leonard argued that with a certain skill, with the help of viveishna, in just a few minutes, a person is able to reach a state of mild euphoria and causeless pleasure.

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Tags:

We know from personal experience that the respiratory system reacts quickly to the changes that occur to us - whether it be anger, exercise or complete rest. However, the opposite is also true: proper breathing affects well-being. This explains the variety of breathing techniques and gymnastics. To absolutize any type of breathing is a mistake: the needs of the body are diverse, which means that respiratory behavior should also be diverse. Breathing exercises increase the body's resistance to oxygen debt. This means that redox and enzyme systems function better.

Deep breathing

When?

• with intense physical activity;
• after physical, emotional and nutritional stress;
• during the recovery period after any disease and injury;
• if necessary, clear the bronchial tree from sputum - for example, during the rehabilitation period after colds.

When performing deep breathing, all parts of the chest or its individual sections expand as much as possible, the lungs are completely straightened. With this type of breathing, the intercostal muscles and the diaphragm work.

(actually respiratory muscles), back muscles during inhalation and abdominal muscles during exhalation. Often, deep breathing uses the arms, legs, and entire torso to force the inhalation or exhalation.

These exercises are performed while standing, sitting or lying down. In the starting position, the arms are oriented along the torso, which maintains a straight position. When inhaling, the arms rise forward-up or side-up, with the body tilted to the side or bending back. When exhaling, the arms and torso return to their original position. To enhance exhalation, the stomach is drawn in, the body is wrapped around with hands, tilted forward, or the knee is pulled by the hands to the stomach, or the body leans to the side. In this case, breathing is performed through the nose or mouth, noisily on exhalation. Deep breathing training should begin with 5-6 repetitions of one exercise and a pause between sets of 1.5-2 minutes, gradually bringing up to 1-2 minutes of continuous deep breathing.

To whom?

People who have emphysema, chronic smoker bronchitis, a tendency to obstructive bronchial diseases. Before you start doing deep breathing exercises, you should consult with your doctor to select therapy and relieve bronchospasm.

shallow breathing

When?

• to quickly calm the intensity of passions and refrain from rash words;
• to relax;
• with problems with falling asleep;
• for quick focus;
• if it is necessary to reduce cough, painful spasm in the intestines, pains of a functional nature in the heart.

With this type of breathing, only a small part of the bronchial tree is ventilated, and it is easier for the lungs to give up air on exhalation (due to the passive collapse of the chest) than to collect a new portion of it. When performing this type of breathing, the main respiratory muscles work as little as during restful sleep. Shallow breathing is usually performed against the background of relaxation of the muscles of the shoulder girdle (which is very important) and the rest of the muscles of the body. It is shallow breathing that is one of the main elements of relaxation techniques, meditation and autogenic training.

To master this type of breathing, the starting position is taken while sitting in the so-called "coachman's position", leaning slightly forward. At the same time, they put their legs in front of them, put their hands on their hips. It is necessary to choose a comfortable position for the head so that there is no tension in the muscles of the neck and back. Breathing is performed silently, through the nose, less often through the mouth, folded with a tube. The exhalation should be made slightly longer than the inhalation, and after the exhalation, take a pause. You can practice using a candle flame. Place a lit candle at a distance of 10 cm from the face. With proper breathing, the flame should not fluctuate. A beginner needs 6-8 breaths per minute, in the process of targeted training, the number of breaths is reduced to 2-3. After completing a series of exercises, most likely you will feel the need for deep breathing - this is a natural reaction of the body.

Diaphragmatic breathing

When?

• to relax the muscles of the upper shoulder girdle;
• to relieve tension from the upper sections of the bronchi (with bronchospasm);
• to stimulate the work of the lungs, intestines and gallbladder;
• to lose weight, reduce the waist;
• with venous edema of the legs;
• to calm the nerves;
• at rest, while the rhythm of breathing becomes rare, up to 6-10 times per minute.

This type of breathing is carried out by the abdominal muscles. In this case, mainly the lower segments of the lungs are ventilated. We rarely make deep breathing movements with the stomach, so the lower parts of the lungs, where air with all its inclusions enters, turn into a “long-term storage warehouse”, which can be released only with the help of diaphragmatic breathing.

How?

Diaphragmatic breathing can be performed while sitting, standing or walking. But the easiest way to learn it is lying on your back, bending your knees. When exhaling, the stomach is retracted, when inhaling, it protrudes. After exhalation, you can hold your breath for 2-3 seconds until the first desire to inhale appears. The second option - after a calm short diaphragmatic breath, exhale through the nose with short bursts of the diaphragm in 2-3 doses. The number of repetitions of the exercise is determined by the appearance of the urge to take a deep breath or yawn. It is necessary to breathe through the nose, silently, gradually deepening the breath. If breathing through the nose is difficult, you can breathe through the nose and open mouth at the same time.

Full breath

When?

• to quickly switch to another mental activity;
• to relieve static load and stress;
• for the prevention of various diseases.

The entire volume of the lungs is involved only with this type of breathing, it combines the thoracic and diaphragmatic. At the same time, the entire respiratory apparatus comes into motion, every muscle, every cell of the lungs begins to work. Such breathing is natural for a person - this is how healthy children breathe.

How?

Training is carried out in a sitting position. For control, one hand lies on the stomach, the other in the center of the sternum. After a calm exhalation, inhale with your stomach, then continue to inhale by turning on the chest, when you exhale, the chest goes down first and a little later the stomach is drawn in. To master this type of breathing, training is required for 2-3 minutes. before meals 3-4 times a day.

Remember a few rules:

• Empty your bladder and bowels before class. And don't forget to blow your nose.
• Concentrate on the process of breathing.
• Before you start inhaling, exhale as fully as possible.
• Keep your back straight, relax your facial muscles.
• Do not close your eyes, look ahead.
• The tongue should lie horizontally and motionless in the mouth, its tip resting on the front teeth, and the upper part touching the palate.
• Breathe through your nose (unless otherwise advised). Breathe as silently as possible.

For the benefit of the body and business

• To wake up easier, quickly wake up the body, while lying on your back, you need to take a breath, stretch your arms up, alternately straining the muscles of the arms, legs and torso. As you exhale, relax all your muscles. Repeat 3-4 times.
• For those who work long hours at the computer, it is useful to combine breathing exercises with muscle tension during exhalation. Sitting on a chair, take a full deep breath, at the end of the exhalation, clench your fingers into a fist, tighten all the muscles for 5-7 seconds, then relax as much as possible. Repeat 3-4 times. After the exercise, walk for 30 seconds. While walking, raise your hands up, take a deep breath, jerk your hands down while exhaling. Repeat 4-5 times.
• If you do mental work, to fill the brain's need for oxygen, perform deep breathing with forced (jerks) exhalation with the help of the abdomen.
• Every 45-60 minutes of operation around the house, take 3-6 short exhalations, after which take deep full breaths 5-10 times. By the way, if you strengthen and lengthen the exhalation by drawing in the abdomen, then after 1.5-2 months you will notice that the waist has become thinner.
• With a long sedentary work well "ventilate the lungs." To do this, you need to breathe in full breath 10-12 times, and then perform 2-3 respiratory cycles with an exhalation lengthening and a sharp pronunciation of “fu-fu” due to the reduction of the diaphragm.
• People prone to high blood pressure, it is necessary to do sipping during an extended exhalation: 3-5 sec. with a comfortable pause after exhalation and relaxation of the muscles of the body. Repeat 4-8 times.
• In case of low blood pressure stretch while inhaling, "at the height" make a short pause, tensing the muscles of the body as much as possible. During a short exhalation, relax. Repeat 6-8 times.
• To activate venous blood flow, to reduce swelling in the body, do the following exercise. Lying on your back with bent legs, hands under your head, breathe often belly. With a shallow breath, the stomach protrudes slightly noticeably (the chest is motionless), while exhaling it retracts. Repeat 12 times.
• With dyskinesia of the gallbladder and hepatic ducts from a prone position, lift your legs up, straighten them as far as possible and breathe with your stomach for 20 seconds, then lower your legs, lie down for 30 seconds, relaxing all the muscles. Repeat three times. Exercise is contraindicated in case of a tendency to spasms of cerebral vessels and in violation of the function of the thyroid gland.
• After a hard day at work a simple exercise - raising your arms to the sides up and taking a calm deep breath with relaxation after exhalation - will give you a feeling of freshness and freedom from fatigue and despondency.

Breathing exercises by Alexandra Strelnikova

It consists in training a very short, sharp, noisy breath through the nose with a frequency of 3 breaths in 2 seconds with the participation of the diaphragm and then passive exhalation through the nose or mouth. Simultaneously with inhalation, movements are performed to compress the chest. The technique is effective for diseases of the nasopharynx, voice disorders.

Breathing exercises by Konstantin Buteyko

It consists in limiting the volume of inhalation and subsequent holding of the breath - longer than the physiological pause. This program was recommended by the author for patients with bronchial asthma and chronic obstructive pulmonary disease. According to Buteyko, this respiratory principle should accompany the patient throughout life, and this leads to a decrease in respiratory reserves.

yoga

Pay great attention to breathing. They believe that proper breathing saturates the body with vital energy - pranayama. Yogis use all the basic types of breathing; inhale and exhale only through the nose. These exercises strengthen the lungs, improve blood circulation and oxygen metabolism, increase immunity, relieve cardiovascular, respiratory and allergic diseases, stress and neuroses.

Healthy! To increase the body's resistance to hypoxia and acquire the habit of exhaling without tension twice a day before meals through a tube, exhale into a glass filled with water. It should provide a subsequent calm breath. Gradually increase the duration of exhalation to 15-45 seconds. 3-6 times in a row. Help your stomach as you exhale.