Breathing techniques. Shallow breathing training. General principles of breathing exercises

By personal experience we know that the respiratory system reacts quickly to the changes that are happening 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 increasing to 1-2 minutes of continuous deep breathing.

To whom?

People who have emphysema Chronical bronchitis smoker, tendency to obstructive bronchial diseases. Before starting 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. Exhalation should be done a little longer than inhalation, and after 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 quiet short diaphragmatic inspiration, 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 prevention 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 exhaling, the chest descends 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.
During prolonged sedentary work well "ventilate the lungs." To do this, you need to breathe 10-12 times full breath, 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 your legs bent, hands under your head, breathe frequently with your stomach. With a shallow breath, the stomach protrudes slightly noticeably ( rib cage immobile), when exhaling - 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.

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Ministry of Education and Science of the Russian Federation

Federal State Budgetary Educational Institution of Higher Professional Education

"Vladimir State University named after Alexander Grigorievich and Nikolai Grigorievich Stoletov" (VlSU)

Department of Physical Education

ESSAY

on the topic: « Modern breathing techniques»

in the discipline "Physical culture"

Vladimir 2014

Introduction

1. Breathing exercises K.P. Buteyko

2. Breathing exercises A.N. Strelnikova

3. Exercise

Conclusion

List of used literature

Introduction

Breathing - what could be easier. It would seem that we breathe automatically and unconsciously all our lives. Only a few can boast of being able to control such a simple process as breathing. But the secret lies in proper breathing. happy life and eternal youth. Even medical treatises of antiquity contain a colossal amount of information reflecting a person's constant interest in breathing, in this exciting mystery of being, the invisible thread of life. In various scientific and philosophical schools, many concepts and theories of breathing were developed, and specific methods of breathing exercises were practiced. Simultaneously with the study of ancient practices, there was an active search for new ways of healing. People began to pay special attention to breathing in the middle of the last century, which gave us so many diseases characteristic of high-tech civilizations that we urgently had to look for non-drug methods of struggle. It was then that the simplest method came to the rescue - proper breathing.

The study of the mechanisms of respiration and attempts to take control of this most important physiological process originate in primitive society. Studying himself as a part of nature, a person noted the inextricable link between the nature of breathing and the state of health. The beginning of human and animal life coincided with the beginning of breathing, the last breath of a killed enemy or a dying tribesman meant the end of life. Completely incomprehensible to our ancient ancestors was the state of sleep, when breathing seemed the only visible manifestation of life. The soul, this imperishable part of the “I”, which comes at the moment of birth, and at the moment of death leaves the body forever, was also associated for a long time with breathing. By identifying breath and soul, man attached himself to nature, to God, to his breath and his soul.

The process of breathing has acquired particular importance for medicine and the philosophy of the East: they are characterized by the thesis about the importance of breathing in bodily and spiritual life, about the benefits of breathing exercises. In ancient oriental medicine and martial practices (kung fu, wushu, etc.), breathing is considered as a bioenergetic process that can be purposefully regulated by changing external respiration (frequency, ventilation depth, inhalation, exhalation, etc.). This knowledge was used as the basis for health-improving techniques and combat systems, where the guiding principle, one of the main conditions for success, is the systematic training of breathing. Made in the East wellness systems, techniques and methods of breath control have not lost their significance to this day and are successfully practiced both in the East and in the West.

In Western practice, a significant breakthrough in the study of respiration was obtained in the process of the scientific and technological revolution. The influence of breathing on all the main functions and processes of the human body, on restoring the integrity of health, on preventing diseases, and on increasing the reserve capabilities of a person was confirmed.

At the end of the XVIII century. The famous scientist Lavoisier found that during the oxidation of organic substances in the body, as well as during their combustion in the air, oxygen is absorbed, carbon dioxide is released and heat is released. In recent decades, research in the field of anatomy, physiology, biochemistry of respiration, the development of a diffusion model of gas exchange, the creation of a theory of functional systems, and the study of adaptation mechanisms have contributed to the emergence various techniques correction of violations of respiratory function and gas exchange.

Since the 1960s in our country, original methods of breathing exercises are being actively developed and disseminated: K. P. Buteyko, A. N. Strelnikova, Yu. G. Vilunas, K. V. Durymanova, and others. publicly available devices for breathing training were created: Galuzin's tube, V. F. Frolov's simulator "TDI-01", the Samozdrav complex based on the Buteyko method. A. A. Smetankin developed and implemented the biofeedback method.

The undoubted advantage of breathing practices is that, unlike other methods, they require less time and effort, they can be practiced regardless of the state of health, including by the elderly and chronically ill people. Almost any person who wants to take his own destiny into his own hands can master the breathing practice that suits him and improve the body, as well as open up spiritually. Not without reason in the Russian language (as in many others) the words "spirit" and "breath" are related and indicate a close relationship between the two concepts.

For some reason, it is believed that a person needs to be taught to read, sing, draw correctly, but learning to breathe is not necessary. But this is fundamentally wrong! Most people, unfortunately, do not breathe correctly, and because of this they have a lot of diseases. First of all, the respiratory organs themselves are affected, serious diseases appear, such as asthmatic bronchitis or emphysema. The nervous system is affected, which gives rise to a lot of mental ailments, such as stuttering. Even diseases that at first glance seem unrelated to breathing can occur from improper breathing, such as allergies, digestive problems, flatulence, visual disturbances.

What to do and how to learn to breathe correctly? To understand this, you must first get a general idea of the process of breathing.

As you know, in the process of breathing, we constantly remove carbon dioxide from the lungs and inhale oxygen, the principle of our body is based on the change of these two gases. All chemical processes in the body depend on the absorption of oxygen. Under conditions of rest, an average of 250-300 ml of oxygen is consumed in the body in 1 minute and 200-250 ml of carbon dioxide is released. During physical work of high power, the need for oxygen increases significantly and the maximum oxygen consumption (MOC) reaches about 6-7 l / min in highly trained people.

Doctors divide the respiratory process (which seems to us inseparable) into several stages: external respiration - the exchange of gases between the atmosphere and the alveoli, the exchange of gases between the alveoli and the blood of the pulmonary capillaries, the transport of gases by the blood - the process of transporting oxygen from the lungs to tissues and carbon dioxide from tissues to lungs, the exchange of oxygen and carbon dioxide between the blood of the capillaries and the cells of the tissues of the body, internal, or tissue, respiration - biological oxidation in the mitochondria of the cell.

We do not notice the boundaries between these stages, perceiving only the first stage - inhalation and exhalation. But the process itself is much more complicated and interesting, it involves three structures at once: the respiratory tract, lung tissue and chest.

breathing health gymnastics exercise

1. Breathing exercises K.P. Buteyko

Konstantin Pamvlovich Butemyko (January 27, 1923, Ivanitsa (Nedrigailovsky district) - May 3, 2003, Moscow) - Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences, member of the public organization International Academy of Informatization. Author of scientific papers and inventions in various fields of medical science and technology.

Entered in 1946 in the 1st Medical Institute. I. M. Sechenov in Moscow (and graduated with honors in 1952. He graduated from clinical residency at the department of Academician E. M. Tareev. After graduating from clinical residency, he continued to work at the same department as head of the laboratory of functional diagnostics. In 1958-- In 1968 he was the head of the laboratory of functional diagnostics at the Institute of Cardiology of the Siberian Branch of the USSR Academy of Sciences.

Known as the author of the discovery of "deep breathing disease" - a violation in the automatic breathing control system and methodology for getting rid of this disease - the Buteyko method, used to get rid of bronchial asthma and other symptoms of deep breathing disease.

The main theoretical concept of Buteyko is that the main cause of the so-called "diseases of civilization" is metabolic disorders caused by improper breathing (deep breathing disease).

Buteyko proposed to normalize the main function of the body - the system of external respiration - by means of the method of volitional elimination of deep breathing developed by him. The word "volitional" here means "conscious", but not "violent" liquidation of the disease discovered by him.

The Buteyko method, the method of volitional elimination of deep breathing, VLHD is a method of getting rid of bronchial asthma and some other pathologies associated with metabolic disorders. Proposed by the Soviet scientist K. P. Buteyko in the 1960s. The method is based on correcting the patient's breathing. A number of clinical trials have shown that it can reliably reduce or even completely eliminate the symptoms of asthma and some other pathologies and the need for emergency medication (as well as improve the quality of life of the patient. However, the application of the method requires time and regular training for weeks and months. Method is based on the theory put forward by K. P. Buteyko. In his opinion, many human diseases are the so-called "diseases of deep breathing". Breathing is one of the main factors determining the metabolism in the body. By making automatic breathing correct, it is thereby possible to improve metabolism substances of the patient and eliminate the manifestation of a number of symptoms and syndromes.There are data collected in a number of medical studies that show that patients with chronic diseases inhale 2-3 times more air per minute at rest than in the medical norm.

The method uses a number of therapeutic techniques from both traditional and alternative medicine and includes the following components:

Exploring your breath

Breathing reduction exercises through relaxation

Teaching Seizure Prevention by Reducing Breathing

Work to get rid of drug, including hormonal dependence,

Learning to manage the factors that affect breathing, work on managing these factors.

From 1962 to 1982, 35 studies were conducted in the USSR, which confirmed that the Buteyko method is safe and effective in the treatment of asthma and other diseases. respiratory system.

Since 1999, 6 randomized control trials of the Buteyko method have been published in the West. All of them demonstrated either significant reductions in the need for medication or improvements in asthma control with the Buteyko Method.

In 2008, a study was conducted in Canada on 129 patients with asthma who were randomized to receive either Buteyko breathing exercises or chest physiotherapy. In the Buteyko Method group, the proportion of patients with good asthma control increased from 40% to 79% within 6 months. This improvement was associated with a statistically significant drop in the mean dose of inhaled steroids. Improvement in asthma control was also observed in the group treated with chest physiotherapy.

Despite this, trials have found dramatic reductions (mostly 80-90%) in the dose of medications to relieve asthma symptoms. There has been a decrease in steroid use, but often over long periods of time. But trials have shown no improvement in spirometry, a common asthma measurement that measures the current level of airway tightness.

The authors noted that lung function in these trials "does not decrease" despite reduced drug intake. Some of the early trials of the Buteyko method suffered from poor organization which could skew the results. However, subsequent trials took these factors into account and reproduced similar results under highly controlled conditions.

In 2008, the British Asthma Guidelines allowed physicians in the UK to recommend the Buteyko Method and confirmed that it "may be considered as an aid to patients in controlling their asthma symptoms". The guidelines also classify clinical trials of the Buteyko method as class "B", indicating that there are clinical trials that support it. High Quality. This method is the only adjunctive asthma therapy approved by the British Thoracic Society.

2. RespiratoryI am gymnastics A.N. Strelnikova

Strelnikovskaya respiratory gymnastics is the brainchild of our country. It was created at the turn of the 30-40s as a way to restore the singing voice, because A.N. Strelnikova was a singer and lost it.

Gymnastics was registered by the State Institute of Patent Examination in 1972. Its author, Alexandra Nikolaevna Strelnikova, was issued an author's certificate number 411865 for "A method of treating diseases associated with loss of voice" in the State Register of the USSR.

Of the four functions of the respiratory organs: breathing, speaking, shouting, and singing, singing is the most complex. Consequently, gymnastics, which restores even the singing voice, that is, the most complex function, on the way to the goal inevitably restores simpler functions and, above all, breathing.

Gymnastics A.N. Strelnikova is the only one in the world in which a short and sharp breath is taken through the nose on movements that compress the chest. Exercises actively include all parts of the body (arms, legs, head, hip belt, abdominals, shoulder girdle etc.) and cause a general physiological reaction of the whole organism, an increased need for oxygen. Since all exercises are performed simultaneously with a short and sharp breath through the nose (with an absolutely passive exhalation), this enhances internal tissue respiration and increases the absorption of oxygen by tissues, and also irritates that vast receptor zone on the nasal mucosa, which provides a reflex connection of the nasal cavity almost with all organs. That is why this breathing gymnastics has such an unusually wide range of effects, it cures a lot of various diseases of organs and systems.

The famous otorhinolaryngologist surgeon, doctor of medical sciences, professor Valentina Aleksandrovna Zagoryanskaya-Feldman wrote: “For more than thirty years I have been observing the magnificent therapeutic effect of Strelnikovskaya breathing exercises in singers and actors with various diseases of the vocal apparatus. It is useful for everyone and at any age, especially for children, with frequent colds and acute respiratory infections. Improving general metabolic processes, this breathing exercise strengthens the entire body of the child, makes him healthy. "

Strelnikovskaya respiratory gymnastics, training the breath "in the back", sends it to the maximum depth of the lungs and thereby fills them with air from top to bottom. And, since the breaths go on slopes, squats and turns, the diaphragm is fully included in the work. Of all the muscles involved in both breathing and sound production, it is the strongest. Consequently, it also subjugates the work of the vocal folds during phonation. In the treatment of stuttering, in addition to this breathing gymnastics, which changes the stereotype of breathing (extremely deep breathing is developed, the so-called breathing “in the back” - the term of A.N. Strelnikova), special sound exercises are also performed for setting the voice. sound exercises are made with an actively working diaphragm, on a “support”. Thus, laryngospasm of any severity is overcome.

Otorhinolaryngologists are aware of numerous cases when nasal breathing is not restored even after a surgical operation. The path for free nasal breathing is cleared by the surgeon's hand, but the patient continues to breathe through the mouth in the old way. This happens because the patient has already created a complex of vicious conditioned reflex connections with the participation of higher parts of the central nervous system. It takes a long time and hard training to restore the normal habit of breathing through the nose. And here Strelnikova's breathing exercises are indispensable! Practicing a noisy, short, active breath through her nose, she as soon as possible restores disturbed nasal breathing.

Strelnikovskaya respiratory gymnastics is shown as a method of treatment, and as a method of prevention for absolutely everyone, without exception, for children and adolescents.

As a method of treatment: it should be done twice a day: in the morning and in the evening, 1500 breaths-movements before meals or an hour and a half after meals.

As a method of prevention: in the morning instead of conventional gymnastics or in the evening to relieve daytime fatigue. Performing the breathing exercises of A.N. Strelnikova’s gymnastics, “you kill two birds with one stone.” There is a physical training of all parts of the body from head to toe, and a simultaneous rush of blood to all internal organs (that is, the so-called "massage" internal organs). That is why the range of impact of Strelnikovskaya gymnastics is huge: it helps in the treatment of even such diseases against which, unfortunately, official medicine is powerless (bronchial asthma, COPD, hypertension, vegetative-vascular dystonia, stuttering, various neuroses, etc. etc.). P.)

Breathing exercises relieve fatigue, invigorate, increase vitality, improve mood, memory, which is especially important for students and schoolchildren.

Gymnastics Strelnikova helps to get rid of stoop, forms a light, springy gait, makes the body more flexible and plastic.

With regular training, you can achieve excellent results in adolescents suffering from scoliosis.

It gives a very good effect with progressive myopia: gymnastics either stops the deterioration of vision, or improves it by 2-3 diopters.

Strelnikovskaya gymnastics has an excellent strengthening and tonic effect on the genitourinary system of children and adolescents: it eliminates bedwetting. In girls, it helps to normalize the menstrual cycle, helps with algomenorrhea (painful menstruation).

Strelnikovskaya breathing exercises have a good therapeutic effect for varicocele (varicose veins of the spermatic cord) in adolescents and young men. When using the exercises of the "Urological complex" and a special massage, phimosis and cryptorchidism are eliminated. In the vast majority of cases, it is this gymnastics that contributes to the normalization of sexual function without surgical intervention.

In young men, with the regular use of the "Urological Complex" (it is performed immediately after the "Main Complex" of Strelnikovskaya gymnastics), chronic prostatitis is eliminated and potency increases.

The "gynecological complex" of Strelnikovskaya respiratory gymnastics gives a good therapeutic effect for such diseases in women as uterine fibroids, tubal obstruction, ovarian cysts, endometriosis, etc.

There are numerous examples of the tonic effect of Strelnikova's gymnastics on female body during pregnancy.

For several years, breathing exercises by A. N. Strelnikova were used in the surgical departments of the City Clinical Hospital No. 50 in Moscow. An excellent healing effect was noted after hernia repair with inguinal hernias. In general, in the early postoperative period (on the second day after gastric resection, hysterectomy, cholecystectomy, hernia repair and appendectomy), it contributes to the rapid healing of postoperative sutures.

In the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences, at the beginning of 1992, at the highest scientific level, an experiment was conducted on the introduction of breathing exercises by A.N. Strelnikova in the practice of treating adolescents with pulmonary tuberculosis. Here is what the head of the children's and adolescents department, TB doctor of the highest category, Honored Doctor of Russia Z.V. wrote about this. Evfimievskaya: “From March to July 1992, on the basis of the children's and adolescent department of the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences, an experiment was conducted on the rehabilitation of adolescents with tuberculosis using breathing exercises according to the Strelnikova method against the background of standard chemotherapy. A significant improvement in hemodynamics, ECG and respiratory function was noted. Infiltrative changes in the lungs resolve faster, and healing of decay cavities begins.

Since then, for more than twenty years, Strelnikovskaya breathing exercises have officially been a method of complex treatment of pulmonary tuberculosis and have been successfully used in the pediatric and adolescent department of the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences.

Once, about 40 years ago, one Hindu yogi, who saw the healing session of Alexandra Nikolaevna Strelnikova in her tiny apartment on Tukhachevsky Street, enthusiastically said: “Your gymnastics needs one square meter to stand and an open window to breathe!” ...

And literally 10-15 minutes after the start of classes, a completely different state of health appears: cheerfulness, lightness in the whole body, a great mood. That is, in the shortest possible time - the maximum result! And this is exactly what a modern person needs in our lifestyle!

3. Exercises. MethodologyI

It is recommended to do the whole set of exercises in one lesson, but not several "hundreds" of one exercise. Should be done in the morning and evening for 30 minutes. If you feel unwell, you can do gymnastics several times a day, reducing the execution time.

One lesson of breathing exercises should take no more than 30 minutes.

Gymnastics should be done 2 times a day: in the morning and in the evening 30 minutes before meals or 1-1.5 hours after meals.

With a lack of time, you can do the whole complex of breathing exercises not for three "thirty" (one "hundred"), but one (32 breaths-movements) of each exercise. It is recommended to start with the “Palms” exercise and end with the “Steps” exercise. The total time for gymnastics in this case is 6-7 minutes.

The age for doing breathing exercises Strelnikova is not limited. Exercises can be performed both for children from 3-4 years old and for the elderly.

The course of treatment with breathing exercises is usually about 1 month with daily exercise.

When a result is achieved in the treatment of any disease, it is not recommended to quit gymnastics, only in this case both a therapeutic and a preventive effect is guaranteed.

Exercise pump:

Starting position:

Stand straight, lower your arms, legs slightly narrower than shoulder width. Slightly bend down to the floor, rounding your back, lower your head, do not pull or strain your neck, lower your arms down. Take a short noisy breath at the end point of the incline

Exercise "Palms"

Starting position:

Stand up straight, bend your arms at the elbows, while the elbows are lowered down.

The palms are directed towards the "spectator". Take noisy, short, rhythmic breaths through your nose and at the same time clench your palms into fists, making grasping movements.

Exercise "Carriers"

Starting position:

Stand up straight, clench your hands into fists and press them to your stomach at waist level. When inhaling, sharply push your fists to the floor, as if pushing up from it. During the push, the fists are unclenched. At the same time, the shoulders should be tense, arms straight, stretching to the floor, fingers spread wide.

Exercise "Cat"

Starting position:

Stand straight, lower your arms, legs slightly narrower than shoulder width. When performing the exercise, it is necessary to ensure that the feet do not come off the floor.

Exercise "Hug your shoulders"

Starting position:

Stand straight, bend your arms at the elbows and raise them to shoulder level with your hands facing each other. At the moment of active noisy inhalation through the nose, throw your hands towards each other, as if hugging your shoulders. It is necessary that the arms move in parallel, and not crosswise.

Exercise "Big Pendulum"

Starting position:

Stand straight, feet slightly narrower than shoulder width. Slightly bend down to the floor, while pulling your hands to your knees, but do not lower them lower - inhale.

Exercise "Turning the head"

Starting position:

Stand straight, feet slightly narrower than shoulder width. Turn your head to the right and take a short noisy breath through your nose. Then immediately turn your head to the left, again take a short noisy breath. When performing the exercise in the middle, do not stop your head, do not strain your neck, take a short breath.

Exercise "Ears"

Starting position:

Stand straight, feet slightly narrower than shoulder width. Tilt your head slightly to the right - the right ear goes to the right shoulder, take a short noisy breath through the nose. Then slightly tilt your head to the left, the left ear goes to the left shoulder, again take a short noisy breath through the nose.

Exercise "Pendulum head" ("Small pendulum")

Starting position:

Stand straight, feet slightly narrower than shoulder width.

Lower your head down, look at the floor - a sharp short breath. Raise your head up, look at the ceiling - a sharp short breath. The exhalation leaves passively in the intervals between breaths, while the head does not stop in the middle. In no case should you strain your neck.

Exercise "Rolls»

Starting position:

Stand in such a way that the right leg is in front, and the left one is one step behind. Distribute the weight of the body on both legs. Transfer the weight of the body to the right leg in front, while the left one is bent at the knee and set back on the toe for balance (do not lean on it). Perform a light dance squat on the right leg - a noisy short breath. Then straighten the right knee and transfer the weight of the body to the left leg standing behind.

Front Step Exercise (Rock and Roll)

Starting position: Stand up straight, legs slightly narrower than shoulder width, arms lowered along the body. Raise the right leg bent at the knee to the level of the abdomen, on the left leg at this moment do a light dance squat - a short noisy breath through the nose.

Exercise "Back step"»

Starting position: Stand straight, feet slightly narrower than shoulder width. Take the right leg bent at the knee back, as if hitting the buttock with the heel. On the left leg at this moment, squat slightly, at the same time inhaling noisily through the nose. Then return both legs for a moment to their original position - the exhalation leaves immediately after each breath.

Conclusion

The priority of the breathing process for life makes the ability to perfectly master this process almost the main ability of a person to work miracles with his body, become healthy, learn to relax himself, help the body restore systems and organs that are in constant tension.

There are many types of breathing exercises. Currently, the most popular and most effective are paradoxical breathing according to A.N. Strelnikova, shallow breathing according to K.P. Buteyko. Using these techniques, you can get rid of a huge number of diseases without much effort and without taking medicine. Therefore, both of these methods are of great importance, especially in an unhealthy modern society.

List of usedliterature

1. Antonova M.E. Breathing means living. Strelnikova's method. - M.: Healing practices. - 2005. - 96 p.

2. Deep breathing. Method K.P. Buteyko. - M.: Beam. - 2004. - 124 p.

3. Dykhovichnaya M. Yoga - the path to recovery. - M .: Elysium. - 2005.-116 p.

4. Yesudian Selvarajan. Yoga. Day after day. / Spirit. Intelligence. Body - M.: Iris-Press. - 2003. - 264 p.

5. Malakhov G. Therapeutic breathing. Practical experience. - St. Petersburg: Nevsky Prospekt. - 2006. - 242 p.

6. Pokrovsky B.S. Breathing exercises according to the Strelnikova method. - M.: Ast-center. - 2006. - 124 p.

7. Simple yoga exercises for health. - M.: Ayurveda. - 2005. 620s.

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The essence of the technique. Myths and reality.

Konstantin Buteyko argued that people do not breathe correctly: too often and deeply. This leads to hyperventilation of the lungs. The body is oversaturated with oxygen, and gets very serious poisoning. To prove his theory, the scientist cites the fact that the amount of air that an asthmatic inhales is several times higher than the average. At the same time, the level of carbon dioxide in the body remains low. Thus, oxygen poisons the human body.

Oxygen poisoning does exist. This applies to technical (deep) divers. The fact is that at a depth of more than 60 meters, the air that a scuba diver breathes begins to have a toxic effect. It is for this reason that a certain percentage of the oxygen in the breathing mixture for such dives is replaced by helium. The main signs of oxygen poisoning are tinnitus, tunnel vision, convulsions, loss of consciousness. Such poisoning is treated simply: the victim is lifted several meters up, and all symptoms disappear. This condition is dangerous only if the scuba diver has dropped the breathing apparatus from his mouth. To achieve such poisoning while on the ground is impossible. Moreover, there are diseases that are treated exclusively with a pressure chamber. Where a person breathes oxygen at high pressure. Such therapy is prescribed for people with vascular problems of the brain, some autoimmune diseases, etc. That is, we will exclude the version with oxygen poisoning of the body due to deep breathing.

Now let's move on to carbon dioxide. What is it in general, what role does this element play in our body. Carbon dioxide in the human body appears in the process of breathing. At the first stage, a fresh portion of oxygen enters the lungs. It descends into the alveoli, and through a network of blood vessels enters the blood, which carries oxygen throughout the body. Organs and tissues take the element necessary for life and send it for processing (slow burning). The product of this processing is carbon dioxide. It takes blood on reverse circle, delivers to the lungs and this element leaves the body on exhalation. That is, carbon dioxide is nothing but a product of processing. However, this element cannot be called useless. It serves as a sensor that signals to our brain that it is time to take the next breath. And also a normal level of carbon dioxide maintains the correct acid-base balance of the body. Therefore, while a person's breathing is slow, measured, he does not experience any problems.

What happens in the process of so-called hyperventilation of the lungs? Logically, the more oxygen gets into the alveoli, the more carbon dioxide should be produced. But, consider the example of a panic attack. During an attack, a person takes frequent breaths, trying to capture as much air as possible. As a rule, such breathing is very superficial. And part of the oxygen remains in the upper part of the lungs, not reaching the alveoli. Thus, part of the air does not enter the blood, but remains at the top. The amount of oxygen in the patient increases, and the level of carbon dioxide, on the contrary, decreases. This imbalance leads to health problems.

Do not forget that carbon dioxide is a decay product. Its excess in the body leads to severe headaches, fatigue, poor health.

View of modern medicine on the Buteyko respiratory system

To date, clinical studies have confirmed the effectiveness of Buteyko breathing exercises only in the treatment of asthma and allergies in adults (manifestations associated with respiratory failure). However, many note the effectiveness of this method in panic conditions and the treatment of depression. What makes it work? It's simple, so the patient learns to control his breathing. Buteyko breathing is quite difficult to perform, and requires strength and concentration. This allows by will take control of an asthma attack that is starting, or distract yourself from depressive thoughts.

In many cases, breathing practices help in the prevention of various respiratory diseases. The Buteyko breathing method can also be attributed to such practices.

Contraindications and warnings

Breathing exercises according to the Buteyko method are far from being shown to everyone. It is not recommended for people with the following contraindications:

Various mental disorders.
Impaired nutrition of the brain (in such diseases, high levels of carbon dioxide and lack of oxygen can lead to irreversible damage to the cerebral cortex)
Tendency to bleed
Aneurysm
Diabetes
Diseases of the cardiovascular system
Infectious diseases in the acute stage
Pregnancy period (remember that mother and baby are connected by the same circulatory system. Lack of oxygen can lead to serious disturbances in the development of the fetus)

Numerous sites describing Buteyko breathing exercises recommend completely abandoning drug therapy and additional procedures. This is absolutely impossible to do. Remember that the therapeutic effect of this method is clinically proven only in the treatment of bronchial asthma. If we are talking about the treatment of a chronic disease, oncology, etc., then this technique can only be used with the permission of the attending physician

Preparatory exercises

And now, let's go directly to the Buteyko gymnastics itself. In order to start performing basic exercises, you need to prepare the body:

Switch to shallow breathing
Learn to inhale only when you feel short of breath
Inhale longer than inhale

In order to master these skills, K. Buteyko developed several preparatory exercises.

Exercise 1. It is called "rower in a kayak." All movements are performed in parallel with breathing.

On the inhale - you need to raise your shoulders, on the exhale - lower.
On inspiration - we take our shoulders back, connecting the shoulder blades, on exhalation - we take our hands forward.
On inspiration - tilt to one side, on exhalation - return to the starting position. Repeat the movement in the opposite direction.
Inhale - tilt your head back, exhale - forward.
Inhale - turn the body to the right, exhale - return to the starting position. We repeat the movement on the other side.
The final movement is circular movements of the shoulders that mimic rowing.

The last movement is performed without breath control. The total time to complete the exercise takes 6-10 minutes.

Exercise 2. Soldier

Starting position: you need to stand up straight, raising your head and straightening your chest. The stomach is drawn in, the shoulders are deployed. While inhaling, we slowly rise on our toes, hold our breath for a few seconds and slowly lower ourselves. We take a slow breath.

After each exercise, you need to relax and unwind.

Proper breathing according to the Buteyko breathing system

Proper breathing is the basis of breathing exercises according to the Buteyko method. master correct technique breathing will help a set of three exercises. With their help, you can quickly and easily learn shallow breathing.

Exercise 1.

It is necessary to sit comfortably and breathe briefly for 10-15 minutes. At the same time, the author of the exercise recommends that you suppress the desire to take a deep breath with all your might.

Exercise 2.

The second exercise is performed lying on the stomach. The chin is pressed to the floor. In this position, you need to hold your breath, increase the pressure on the floor with your chin. To avoid injury, you can put a roller or palm under the chin.

Exercise 3

Take a deep breath, hold your breath for as long as possible. Exhalation is done through the mouth.

Shallow breathing training

These workouts can be done anywhere. They consist in holding the breath for as long as possible. The first time holding the breath is done while standing in one place, the second time it needs to be done in motion (walking around the room).

The final stage of the training will be superficial rapid breathing. The duration of this exercise is from 1 to 15 minutes. Such training is advised to be carried out from daily, up to 4 times a day. This will help you achieve maximum results.

Exercises to strengthen the body

In addition to therapeutic purposes, Buteyko breathing exercises are recommended for strengthening the body and preventing various respiratory diseases. To do this, it is enough to study several complex exercises, which we will discuss below, and repeat and twice a day. Followers of this technique claim that the result can be felt after a week of daily training.

Breathing in rhythm with a long exhalation

essence this exercise very simple: the exhalation should be longer than the inhalation. The best way to do this is by counting. For example, a breath is taken at the expense of 1 - 2. The exhalation will be longer and calmer at 1 - 4. Such breathing relieves psychological stress well.

Regular breathing with active exhalation

Another popular exercise in the Buteyko breathing system. You need to take a deep breath in through your nose and out through your mouth. The action is very similar to blowing out a candle on a birthday cake. You need to repeat it 4 times in a row. After that, it is recommended to take a break and transgress to other exercises.

Stages of recovery

How does recovery take place? Or how to understand that the disease recedes? In most methods of treating certain diseases, a sign of recovery is an improvement in well-being. Vivid symptoms of the disease recede, pain, fatigue, etc. disappear. But, with the Buteyko method, things are somewhat different. The author himself claims that all the unpleasant sensations that a person experiences after Buteyko training indicate that the healing process has begun. What will you have to face:

Exacerbation of chronic diseases
Nervous disorders
Sleep disturbance
Increase in body temperature
Frequent headaches and migraines
Pain in the lungs

K. Buteyko argued that these symptoms are clear signs of recovery. Their duration depends on the individual characteristics of a particular person. Most sources say that when a person can hold his breath for 60 seconds, the acute manifestations of such ailments pass. But, modern doctors explain this action in a slightly different way.

All of the above side effects are not an indicator of recovery, but classic symptoms of excess carbon dioxide in the body. Indeed, with prolonged training, symptoms may decrease. This is due to the body's natural adaptive mechanisms. Which of these versions to trust is up to you.

Stuffy nose

If you are sick and your nose is completely stuffed up, then you cannot perform Buteyko breathing exercises. But, in the event that one nostril is blocked, this can be easily corrected. To do this, you must perform the following actions: close the breathing nostril and stop breathing for a few seconds. After a few repetitions, the problem of stuffy nose will be solved.

Headache

Headaches are familiar to everyone. There is little pleasure in this. Especially for people who suffer from migraines. Buteyko in such cases advised to switch to short shallow breathing. But, remember that a high level of carbon dioxide in the body causes headaches, migraines and poor health. It will be much safer and more effective to do some classic yoga breathing exercises.

Treatment of bronchial asthma

As mentioned above, some effectiveness of Buteyko's asthma treatment has been experimentally proven. True, doctors say that success can only be achieved in the early stages of the disease. Including this technique in the course of treatment, you should not abandon the classical treatment. Moreover, the whole process must be supervised by a specialist. Remember that each person is individual. What works for one doesn't always work for another.

Fears and anxieties

In matters of combating anxiety, fears, and an increased level of anxiety, the Buteyko breathing system proved to be really effective. Through breath control, people who suffer from such ailments actually get some relief or get rid of such problems altogether. Due to the need to focus on the task at hand.

Breathing should be measured. In order to quickly relieve tension, it is enough to take three deep breathing cycles: inhale - hold your breath - exhale completely. This will be enough to lower the level of adrenaline and cortisol in the blood.

Fatigue

Getting rid of fatigue with the help of Buteyko breathing exercises also consists in conducting several deep breathing cycles. During the procedure, you need to relax, throw all negative thoughts out of your head and focus on your own feelings. After the first cycle of breathing, a feeling of relaxation and peace will come.

How to get rid of pain during gymnastics

Painful sensations during breathing according to Buteyko cause a lot of discomfort. Many authors of articles on this topic argue that in order to get rid of pain, you need to learn how to breathe correctly. However, this is unlikely to be done right away. Volitional suppression of deep breathing is essentially a technique that changes the natural biological process of breathing. Such changes cannot be painless. However, after the body gets used to the load, the pain in the lung area will decrease significantly and after a while it will stop bothering you.

Breathing gymnast according to the Buteyko system is a rather controversial thing. There are a lot of rave reviews on the Internet about miraculous healing from cancer, varicose veins, bronchial asthma and other misfortunes. Checking which of these reviews are true and which are not is almost impossible. We cannot say that this technique is completely useless or dangerous. Any artificial impact on the biological processes of the body leads to major changes. What these changes will be is very difficult to predict.

By discipline: physical education

Topic: methods of K.P. Buteyko and A.N. Strelnikova, their impact on human health

METHOD K.P. BUTEYKO

1. History of the origin of the method

2. Fundamentals of the carbon dioxide theory of respiration K.P. Buteyko

3. List of diseases curable using the method of K.P. Buteyko

4. Preparation for the application of the method of Volitional Elimination of Deep Breathing (VVHD)

5. Description of the VLHD method

METHOD A.N. Strelnikova

1. The main set of breathing exercises

3. Treatment of various diseases with the help of breathing exercises A.N. Strelnikova

Conclusion

List of used literature

METHOD K.P. BUTEYKO

1. History of the origin of the method.

The discovery was made back in 1952. Konstantin Pavlovich Buteyko, a doctor by education and profession, was ill with an incurable disease - malignant hypertension. He worked in a department where people died from asthma, hypertension and other serious diseases. And he noticed that before death, people breathe very intensively. He tried to reduce the depth of his breathing himself. He felt much better, his blood pressure began to return to normal. He increased the intensity of breathing - the pressure began to rise again. He experimented on himself again and again - the results were reproduced. Then he carefully advised his patients to pay attention to breathing and, if possible, reduce its depth - and the mortality rate in his department decreased sharply. After that, K. P. Buteyko in laboratory conditions, using devices that measure the concentration of carbon dioxide in the alveoli of the lungs, created his theory. He made a revolutionary statement at the congress of physicians throughout the USSR. He stated that bronchial asthma, malignant hypertension, and many other diseases are just a protective reaction of the body to hyperventilation of the lungs. I'll give you an example. People began to die from asthma only when doctors began to use antispasmodics. Previously, a person was suffocating, there was a narrowing of the lumen of the bronchi, the body accumulated the level of carbon dioxide, and after that the attack stopped. Now the person is suffocating, and they inject him with an injection or use inhalation with an antispasmodic, thereby artificially expanding the lumen of the bronchi. The body is powerless here, the level of carbon dioxide falls below the level compatible with life - and the person dies. Thus, official medicine tries to destroy the symptoms of the disease, and thereby ruins a person's life, because these symptoms are just a defensive reaction of the body that saves a person's life.

The discovery of K.P. turns all modern medicine upside down. Doctors tell us: - “Breathe deeply!” Buteyko proved that deep breathing kills people. The atmosphere contains 21% oxygen. And our cells require only 2%. But life on earth arose in a carbon dioxide environment. Our cells require 7% CO 2 . And only 0.03% of it remains in the atmosphere. On average, a person has about 3.8% CO 2 in his body, while the norm is 7%. Each deep breath causes a deep exhalation. With each deep exhalation, the body loses CO2. The blood vessels of almost all organs begin to constrict in order to retain CO 2 . Hypertension, diabetes, allergies appear. Changes in the electrolyte composition of the blood. Nerve cells lack carbon dioxide in the first place. The person becomes hysterical and irritable. The entire metabolism is disrupted. No medicines will save here. It is necessary to raise the level of carbon dioxide in the body to normal. Buteyko developed a method of this rise - a method of volitional elimination of deep breathing. Thousands of people have been saved by the Buteyko Method.

For a long time, nothing was known about this discovery, because. the method was simply unprofitable for official medicine. Konstantin Pavlovich Buteyko himself speaks about this best of all:

“For more than thirty years, from October 1952 to September 1985, official medicine hushed up my discovery. Everything was done to trample and destroy the strongest weapon in the fight against many modern ailments: the method of volitional elimination of deep breathing.

A charlatan, a schizophrenic, a crazy idiot - whatever they called me. They tried to poison him three times. Twice they staged a car accident. Several times they tried to put in a psychiatric hospital. They physically destroyed my laboratory, which still has no analogues in the whole world. And all for the fact that I found a lever by pressing which a person can get rid of a pile of pills, avoid very complex and far from safe surgical operations.

And pharmacology is based on this, thousands of surgeons earn state awards. Which, one asks, is easier: to recognize the discovery and lower one's own weight in science, or to declare the author a pseudoscientist?! Easier (and more profitable) the second ... "

The Buteyko method today is a modern, safe and effective method treatment of not only many diseases, one way or another related to breathing, but it is also a real opportunity to influence the processes that accompany these diseases: atherosclerosis, high cholesterol, impaired metabolism and reduced immunity. The Buteyko method in most cases of treatment allows you to do without drugs and is a complex of very simple breathing exercises and dosed physical activity. The implementation of this complex does not require any special conditions or restrictions. Breathing exercises can be done on the way to work, and walking will be considered physical activity. Breathing exercises themselves are invisible when performed and do not require special conditions.

2. Fundamentals of the carbon dioxide theory of respiration K.P. Buteyko

The evolution of the atmosphere.

As you can see from the above figure, a few billion years ago the atmosphere was mostly carbon dioxide. It is this period of time that refers to the birth of a living cell. Subsequently, due to evolution, atmospheric carbon dioxide was converted into oxygen by plants. And now the gas composition of the atmosphere is very different from the original. But the living cells that make up the body require the same gas composition for their normal life - 2% O2 and 7% CO2.

This position is confirmed by the second figure. The mother's body, bearing the fetus, creates conditions identical to the original ones. The gas composition in which the fetus is located is identical to the gas composition at the beginning of evolution, thereby creating ideal conditions for fetal development. When a child is born, he experiences great stress, because. he finds himself in conditions different from the original ones. The custom of tightly swaddling newborn babies was on a subconscious level among our ancestors. In this position, the child could not breathe deeply. And modern medicine does everything to force newborns to breathe deeply and thereby destroys them.

The role of carbon dioxide in the body.

Carbon dioxide is essential for cells, just like oxygen. When a person begins to breathe intensively or deeply, the blood is saturated with oxygen. Carbon dioxide is flushed out of the body. In the absence of CO2 in the blood, O2 strongly binds to blood hemoglobin. The return of oxygen to cells by blood decreases several times. The cell begins to experience oxygen starvation at a high saturation of O2 in the blood. The Verigo-Bohr effect, discovered at the beginning of the century, is automatically triggered. Its essence is as follows: the body tries to retain carbon dioxide, because. it is necessary for cells for their vital activity, as well as oxygen. There is a reflex vasospasm, just a protective reaction to the loss of CO2 and the upcoming oxygen starvation. This spasm can occur anywhere in the body, which is well proven by bronchial asthma. Thus, carbon dioxide acts as a catalyst in the body.

In addition to spasmodic reactions, the acid-base balance (PH) changes in the body. As a result, all biochemical reactions begin to proceed incorrectly, the waste products of cells are not completely removed. There are diseases associated with metabolic disorders (diabetes, etc.).

Research results.

It has been found that sick and healthy people breathe differently.

Human breathing is regulated by the work of the respiratory center. Nature arranged it so that the respiratory center is controlled not by carbon dioxide, but by oxygen. A normal person has his usual level of oxygen in the blood. It is different in the sick and healthy. With an increase in the concentration of carbon dioxide in the blood (holding the breath, physical work), the concentration of oxygen in the blood decreases. The respiratory center gives the command to deepen the breath so that the oxygen level remains habitual. When breathing deepens, carbon dioxide is removed from the blood, which acts as a link between the cell and oxygen in hemoglobin. The body experiences oxygen starvation even more. A vicious circle arises: the deeper we breathe, the more we want to breathe, the more we experience oxygen hunger.

The most important indicators of breathing and health in general - Control Pause (CP) and Max Pause (MP ).

CP is a breath hold performed after a normal normal exhalation. The delay is made until the first slightest desire to inhale. The time of this delay is the CP. Before measuring the CP, you should rest for 10 minutes. After the measurement, neither the depth nor the respiratory rate should be greater than before the measurement. In the Buteyko laboratory, a mathematical relationship was derived between the CO2 concentration and the SF time. MT includes CP plus some volitional delay. The measurement conditions are the same as for the CP. Usually MP is about twice as large as CP.

Breathing according to the Buteyko method: volitional elimination of deep breathing (VLHD)

The technique of shallow breathing was developed by the Novosibirsk doctor Konstantin Pavlovich Buteyko in the 1960s. Its basic principle is that modern man has "overtrained" in deep breathing, which is why most of the diseases associated with all kinds of spasms occur due to a lack of carbon dioxide in the body. First of all, this applies to bronchial asthma.

According to Buteyko, the “propaganda” of deep breathing causes great harm. The logic behind his words is undeniable. “How would you react to a doctor who told you: “Eat more”? Buteyko says. “Perhaps they would think he was crazy. Why should any one function of the body suddenly be increased?”

As in nutrition, two levels should also be distinguished in respiration: respiration as a process that occurs between the body and the external environment, and cellular respiration, that is, a purely internal process. No matter how and no matter what a person breathes, oxygen in the red blood cells can still be a maximum of 96-98%. All other cells in the body contain only 2% oxygen. In the air (any) oxygen is more than enough - 21%.

But the cells should contain up to 7% carbon dioxide, and in the atmospheric air it is only 0.03%.

With a deficiency of carbon dioxide in the blood, oxygen is so firmly bound to hemoglobin that it does not enter cells and tissues. An asthmatic suffers from oxygen starvation, despite the fact that there is even more oxygen in the blood than in a healthy person. An asthma attack is (like almost any symptom of any disease) an adaptive reaction of the body. The body "does not want" to breathe, because if the carbon dioxide content in the cells falls below 3%, it will die! An asthma attack is a violent holding of the breath, as a result of which the carbon dioxide content rises sharply.

K.P. Buteyko and his colleagues have developed a method by which each person can determine the depth of his breathing, and hence the degree of his health or ill health. The method is as follows. Sit on a chair with a straight back, do not strain and breathe as you normally breathe: no deep breaths in and out. Exhale normally and stop breathing, noticing the time on the second hand of the clock. The longer a person maintains this pause without tension, the more "normally" he breathes. Most often, in "more or less healthy" people, this pause ranges from 15 to 20 seconds, in sick people it is less.

However, only those who, without tension, maintain a pause of 60 seconds, without experiencing any discomfort, can consider themselves truly healthy.

Currently, the indication for the use of VVHD is hyperventilation syndrome - deep breathing and CO2 deficiency in the lungs.

Before starting treatment with this method, it is necessary to conduct a test with deep breathing. A patient with bronchial asthma during an asthma attack is asked to breathe very superficially, making pauses of 3-4 seconds after each exhalation. According to K.P. Buteyko, after a maximum of 5 minutes, suffocation decreases or disappears. After that, the patient is offered to deepen his breathing again. If the condition worsens in response to deep breathing, and improves with shallow breathing, then the deep breathing test is considered positive. Such patients can be cured by the method of VLHD.

Breathing technique

First of all, you need to understand what "normal breathing" is. Normal breathing, says Buteyko, "is neither seen nor heard." Inhalation - slow, maximally superficial, lasting 2-3 seconds; exhalation - calm, full, for 3-4 seconds; after exhalation, a respiratory pause of 3-4 seconds must be followed; then inhale again, etc. The frequency of normal breathing is 6-8 breaths per minute.

To learn shallow breathing, you need to train at least 3 hours a day, first at rest, then in motion. The training consists in reducing the depth of inhalation by force of will, breathing “superficially”, or, in the words of the first Buteyko patients, “self-suffocating”.

As for the respiratory rate, as well as the automatic pause (an obligatory phase of normal breathing), here is what K.P. Buteyko himself says about this: “The first cardinal mistake of our patients is that they rarely begin to breathe: inhale-exhale, then hold their breath, keep this pause longer - and deepen the breath. Do not confuse the maximum pause with automatic. The respiratory rate is strictly individual, it depends on gender, age, weight, etc. and is usually out of control. We forbid patients to think about it, otherwise they will become confused. We need the respiratory rate only to measure the carbon dioxide content - it, like the maximum pause, shows how much carbon dioxide is in the blood ...

The last indicator is an automatic pause. This is a pause that occurs even in normal breathing people, in sleep, and in all animals. This is easy to show in animals. Here the dog or cat is lying, breathing normally (no shortness of breath), - follow her breathing. On exhalation, the chest fell - a pause, then inhalation, a slight exhalation, a pause. This is normal breathing. Such a pause - cessation of breathing - is a rest for the lungs and the possibility of gas exchange. This is a normal pause that occurs automatically, regardless of our consciousness. “Deep-breathing” people don’t have it at all, so they don’t even need to think about it. They need to reduce the amplitude, and the pause will come by itself when the breathing decreases ... ”(From the transcript of a lecture by K.P. Buteyko, read by him at Moscow University in December 1969)

When practicing according to the VLHD method, the above test for the maximum pause (holding the breath) should be periodically done, since only in this way can the correct implementation of the technique be monitored.

Modern medicine has centuries of experience. It originates from such famous personalities as Hippocrates and Avicenna. Their contribution to the “treasury” of medical theory and practice is enormous. Time has passed, the descriptions of diseases and the approach to their treatment have changed. Many diseases that were considered incurable have changed their status and become amenable to therapy. But there are diseases in front of which medicine has remained powerless: bronchial asthma, increased arterial pressure, allergies, angina pectoris, etc. At best, doctors simply put the patient on medication and achieve temporary relief. Patients are looking for a way out of the situation themselves. All techniques, traditional and non-traditional, are included. Among such non-traditional methods of treating chronic and difficult-to-treat diseases is Konstantin Pavlovich Buteyko's breathing technique. It has nothing to do with breathing exercises, and is only aimed at changing the depth of breathing during training.

In the 60s of the last century, the Soviet scientist K.P. Buteyko made a discovery that turned the idea of the reserve capacity of the body in the treatment of chronic diseases. It lies in the fact that during the disease the balance of oxygen and carbon dioxide in the body is disturbed. K.P. Buteyko believed that a person had forgotten how to “breathe properly”. He proved that the deeper his respiratory movements, the more severe the disease. And vice versa, the more shallow breathing, the faster the recovery. The fact is that with deep breathing, carbon dioxide is excreted from the body, this leads to a spasm of the vessels of the brain, bronchi, intestines, biliary tract, and the supply of oxygen to the tissues decreases. The practice of breathing according to the Buteyko method gives very good positive results in such situations with regular exercises and always under the supervision of a doctor.

I will not give the whole method, a whole book has been written about it. It also describes in detail how to train Buteyko breathing, exercises for this. I will dwell only on some of the main aspects that every patient who decides to take care of his health should know. Let us consider the meaning of the Buteyko breathing technique, the scheme, the technique of its application.

You need to tune in to systematic studies for a long time;

To learn once and for all, the way of life will need to be changed completely;

With regard to lifelong drugs, their dosage is reduced gradually;

What is the essence of the method?

From the point of view of K. P. Buteyko, only thanks to the diaphragm, a person can not breathe deeply, reducing the depth gradually. You need to breathe only through the nose, then it will be correct. Inhalation must be done very small, quiet and not noticeable, while the stomach and chest should not rise. Thanks to this breathing, the air descends only to the collarbones, and carbon dioxide remains below them. The air needs to be drawn in slightly in order not to suffocate. The person should give the impression that he is afraid to sniff. Inhalation should last no more than 2-3 seconds, and exhalation no more than 3-4 seconds, followed by a pause of about 4 seconds. The volume of exhaled air should not be large. This is the breathing scheme according to Buteyko.

Buteyko breathing technique

Sit on a chair and relax completely, raise your gaze slightly above the line of the eyes;

Relax the diaphragm and breathe shallowly until a feeling of air insufficiency appears in the chest;

Continue breathing at this pace and do not increase it for 10-14 minutes;

If there is a desire to inhale deeper, then you can only slightly increase the depth of breathing, but in no case with the whole chest;

At proper training At the beginning, you will feel warmth throughout your body, then a feeling of heat and an irresistible desire to take a deep breath will appear, you need to fight this only by relaxing the diaphragm;

You need to exit the workout gradually, increasing the depth of breathing;

The duration of one workout, its frequency depend on the patient's condition and the degree of respiratory failure. This can only be determined by a doctor who is familiar with the practice and theory of how to apply breathing, the Buteyko method, because the method itself has contraindications.

How is the degree of respiratory failure determined?

The ratio of the "control pause" and the pulse is measured. To do this, you need a watch with a second hand. Count your pulse, then align your breathing for ten minutes. After that, sit up straight, accept good posture and straighten your shoulders, tighten your stomach. Then take a free breath, after which an independent exhalation will occur. At the same time, fix the position of the second hand with your eyes and hold your breath. During the entire measurement period, you need to take your eyes off the second hand, moving your eyes to another point or cover your eyes. It is impossible to exhale until a feeling of a “push of the diaphragm”, tension of the muscles of the abdomen and neck appears. At this moment, look at the position of the second hand and take a deep breath and gradually even out your breath.

Results:

Hold your breath for more than 40 seconds, and the pulse is 70 beats. per minute or less. - You are not sick;

20-40 seconds, and the pulse is 80 beats per minute - the first stage of the disease;

10-0 seconds, pulse 90 beats. in min - the second stage;

Less than 10 minutes - the third stage of the disease;

It is difficult to be treated using the Buteyko breathing method. And although the Buteyko breathing technique is not complicated, but its application is a colossal work, both for the patient and for the doctor. The patient is required great power will and patience, especially in the first days of training. As practice shows, at the beginning of treatment, almost all patients experience an exacerbation of the underlying disease, you need to know this and be prepared for all the symptoms.

Thanks to regular exercise, many people have improved their overall well-being or even got rid of chronic diseases. But you can't do it on your own. It is necessary to conduct training only after a complete examination and always under the supervision of a doctor familiar with the Buteyko breathing technique.

If you want to learn about creating a method, an explanation of why Buteyko breathing is useful, watch the video:

Fundamentals of the carbon dioxide theory of respiration K.P. Buteyko

1. Evolution of the atmosphere.

As you can see from the picture above, the atmosphere was mostly carbon dioxide a few billion years ago. It is this period of time that refers to the period of the birth of a living cell. Subsequently, due to evolution, atmospheric carbon dioxide was converted into oxygen by plants. And now we have a gaseous composition of the atmosphere that is very different from the original. But the living cells that make up the body require the same gas composition for their normal life - 2% O2 and 7.5% CO2.

The first position is confirmed by the second figure. The mother's organism, bearing the fetus, creates conditions identical to the original ones. The gas composition in which the fetus is located is identical to the gas composition at the beginning of evolution, thereby creating ideal conditions for the development of the fetus. When a child is born, he experiences great stress, because. he finds himself in conditions that are very different. The custom of tightly swaddling newborn babies was on a subconscious level among our ancestors. A tightly swaddled child could not breathe much. Modern medicine does everything to force newborns to breathe deeply and thereby destroys them.

2. The role of carbon dioxide in the body.

Carbon dioxide is essential for cells, just like oxygen. When a person begins to breathe intensively or deeply, the blood is saturated with oxygen. Carbon dioxide is flushed out of the body. In the absence of CO2 in the blood, O2 binds very strongly to blood hemoglobin. Nature arranged it so that the return of oxygen to cells by blood decreases several times. The cell begins to experience oxygen starvation at a high saturation of O2 in the blood. The Verigo-Bohr effect, discovered at the beginning of the century, is automatically triggered. Its essence is as follows: The body tries to retain carbon dioxide, because. it is necessary for cells for their life and activity, like oxygen. There is a reflex vasospasm, because this is just a protective reaction to the loss of CO2 and the upcoming oxygen starvation. This spasm can occur anywhere in the body. See figure. (this is well proven by bronchial asthma) Thus, carbon dioxide performs the function of a catalyst in the body.

In addition to spasmodic reactions in the body, the acid-base balance (PH) changes. As a result, all biochemical reactions begin to proceed incorrectly, the waste products of cells are not completely removed. From here comes slagging of cells and diseases associated with metabolic disorders (diabetes, etc.).

3. Research results.

It has been found that sick and healthy people breathe differently.

Human breathing is regulated by the work of the respiratory center. Nature arranged it so that the respiratory center is controlled not by carbon dioxide, but by oxygen. A normal person has his usual level of oxygen in the blood. It is different for a deep-breather and a healthy person. With an increase in the concentration of carbon dioxide in the blood (holding the breath, physical work), the concentration of oxygen in the blood decreases. The respiratory center gives the command to deepen the breath so that the oxygen level remains habitual. When breathing deepens, carbon dioxide is removed from the blood, which acts as a link between the cell and oxygen in hemoglobin. The body experiences oxygen starvation even more. There is a "vicious circle". The deeper we breathe, the more we want to breathe, the more we experience oxygen hunger.

The most important indicators of breathing and health in general are the Control Pause (CP) and the Maximum Pause (MP).

In the Buteyko laboratory, a mathematical relationship was derived between the CO2 concentration and the SF time.

MT includes CP plus some volitional delay. The measurement conditions are the same as for the CP. Usually MP is about twice as large as CP.

The Buteyko laboratory developed a table by which one can judge the breathing and health of a person.

As can be seen from the table, death occurs when the concentration of carbon dioxide in the body is less than 3.5%. A normal healthy person has a control pause of 60 seconds. which acc. 6.5% CO2. As you know, yogis can hold their breath for tens of minutes. The zone of super-endurance of yogis lies above the CP. 180 sec.

K.P. Buteyko developed a breathing technique that allows achieving super-endurance indicators. As you work on your breathing, a person raises the level of carbon dioxide in the body. His respiratory center gradually gets used to the increased concentration of carbon dioxide, and the reduced oxygen content. The work of the respiratory center is normalized. Breathing becomes less deep and more rare.

Breathing parameters: breathing depth, breathing frequency, automatic pause between exhalation and inhalation, control pause are all parameters of one function.

With the growth of carbon dioxide, and consequently CP, a person gets rid of his diseases. This is accompanied by reactions of sanogenesis. The sanogenesis reaction is a cleansing reaction, when slags, toxins, drugs are removed from the cells of the body.

On the "Health Ladder" below, you can see at which CP certain diseases go.

Bronchial asthma occurs in the most deep-breathing people and goes away the very first. Having a CP less than 60 sec. there is a chance of getting sick with the above diseases. (See list.)

For the first time in the history of medicine in the history of mankind, a definition of health was given.

A healthy person is a person with a CP of at least 60 seconds.

Compiled on the basis of materials from the trilogy by S.A. Altukhov "Discovery of Doctor Butenko".

List of diseases

1. All types of allergies:

a) respiratory allergy

b) polyvalent allergy

d) allergic conjunctivitis

e) food allergy

e) drug allergy

g) false croup

h) pharyngitis

i) laryngitis

j) tracheitis

2. Asthmatoid bronchitis

3. Bronchial asthma

4. COPD (chronic non-specific lung diseases):

a) chronic bronchitis

b) obstructive bronchitis

c) chronic pneumonia

d) bronchiectasis

e) pneumosclerosis

e) emphysema

g) silicosis, anthracosis, etc.

5. Chronic runny nose

6. Vasomotor rhinitis

7. Frontit

8. Sinusitis

9. Sinusitis

10. Adenoids

11. Polyposis

12. Chronic rhinosinusopathy

13. Polliposis (sennaial fever)

14. Quincke's edema

15. Urticaria

16. Eczema, including:

a) neurodermatitis

b) psoriasis

c) diathesis

d) Vetiligo

e) ichthyosis

e) juvenile acne

17. Reiyo's disease (vasospasm of the upper extremities)

18. Obliterating endarteritis

19. Varicose veins

20. Thrombophlebitis

21. Hemorrhoids

22. Hypotension

23. Hypertension

24. Vegetative-vascular dystonia (VVD)

25. Congenital heart defects

26. Articular rheumatism

27. Rheumatic heart disease

28. Diencephalic syndrome

29. Ischemic heart disease (CHD)

30. Chronic ischemic heart disease

a) rest and exertion angina pectoris

b) postinfarction cardiosclerosis

31. Heart rhythm disorders

a) tachycardia

b) extrasystole

c) paroxysmal tachycardia

d) atrial fibrillation

32. General atherosclerosis

33. Arachnoiditis (post-traumatic, influenza, etc.)

34. Post-stroke states

a) paralysis

b) paresis

35. Parkinsonism (initial form)

36. Hypothyroidism

37. Hyperthyroidism

38. Basedow's disease

39. Diabetes diabetes

40. Violation of the menstrual cycle

41. Toxicosis of pregnancy

42. Pathological menopause

43. Cervical erosion

44. Fibroids

45. Fibrous (diffuse) mastopathy

46. Infertility

47. Impotence

48. Threatened miscarriage

49. Radiculitis

50. Osteochondrosis

51. Exchange polyarthritis

52. Rheumatoid polyarthritis

53. Dupuytren's syndrome (contracture of the tendon of the hands)

54. Gout

55. Pyelonephritis

56. Glomerulonephritis

57. Nocturia (bedwetting)

58. Cystitis

59. Urolithiasis

60. Obesity of all degrees

61. Lipomatoa

62. Chronic gastritis

63. Chronic cholecystitis

64. Biliary dyskinesia

65. Chronic pancreatitis

66. Cholelithiasis

67. Peptic ulcer of the duodenum 12

68. Spastic colitis

69. Peptic ulcer

70. Multiple sclerosis

71. Episipdrome (epilepsy)-convulsive syndrome

72. Schizophrenia (in the initial stage)

73. Collagenoses (scleroderma, systemic lupus marginal erythematosus - SLE, dermatomyasitis)

74. Glaucoma

75. Cataract

76. Strabismus

77. Farsightedness

78. Radiation sickness published

Spectacular pumping of the body - Health Portal

Breathing techniques. Shallow breathing training. General principles of breathing exercises

Deep breathing

shallow breathing

Diaphragmatic breathing

Full breath

For the benefit of the body and business

Breathing exercises by Alexandra Strelnikova

Breathing exercises by Konstantin Buteyko

yoga

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Spectacular pumping of the body - Health Portal

Deep breathing

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Diaphragmatic breathing

Full breath

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Breathing exercises by Konstantin Buteyko

yoga

Send your good work in the knowledge base is simple. Use the form below

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Treatment of bronchial asthma

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