There are a number of breath-holding practices that allow you to normalize the work of all body systems, improve well-being and increase awareness. Having mastered them, you will reveal the potential of your body, increase the productivity of brain work and more. What are the benefits of holding your breath and how to do breathing exercises correctly?

Benefits of breath holding for the body

The practice of holding your breath allows you to start the process of intensive absorption of oxygen. How does this happen? The fact is that in the absence of access to air in the blood, the amount of carbon dioxide - CO2 increases, which is a signal for the body: oxygen is needed. It is the excess of carbon dioxide, paradoxically, that has a beneficial effect on the saturation of the body with oxygen.

Thanks to this, the following processes in the body are activated:

• improves blood flow to the lungs, heart muscle and other internal organs;
• normalizes arterial pressure;
• increased blood flow to the brain;
• the activity of gas exchange processes is stimulated;
• normalization of the functioning of the parasympathetic nervous system;
• increases the production of endorphins - hormones of joy;
• acid-base balance is restored, which positively affects stress resistance.

Breath hold:

• improves well-being and mood;
• helps to get rid of bad habits;
• contributes to the preservation of clarity of consciousness;
• reveals creativity;
• increases concentration, strength and endurance.

In yoga, breath-holding exercises are called "kumbhaka". Antar-kumbhaka - stop breathing on inhalation, bahir-kumbhaka - on exhalation. Next, we'll take a closer look at the benefits of both practices.

Holding breath while inhaling

The benefits of holding your breath while inhaling are especially noticeable if you manage to hold out for 1.5 minutes or more without breathing. You should start with a smaller amount of time, gradually increasing it. A 90-second breath-hold allows you to:

• speed up metabolic processes;
• enhance cellular respiration;
• increase the intensity of cell regeneration;
• normalize mental activity.

With regular practice, these exercises prolong youth and improve the quality of life. A person perceives the surrounding reality more clearly and feels good.

Breath holding while exhaling

This technique is more difficult than holding the breath while inhaling. The absence of oxygen in the lungs activates the body's need for this gas, and therefore it is quite difficult to refrain from inhaling. For most people, holding the breath on exhalation lasts less than on inhalation.

You can start holding the respiratory process on exhalation from 20 seconds. This time period is not dangerous for the body, and contraindications for this exercise no. Even such a slight breath holding will increase the absorption of oxygen, which will have a beneficial effect on brain activity.

Some experts believe that if a person cannot hold their breath for 40 seconds while exhaling, something is wrong with their body. This is not a reason to worry - regular training will increase the capabilities of the body.

By artificially postponing the moment of inhalation after exhalation, you can:

• lower blood pressure due to the vasodilating properties of carbon dioxide;
• reduce excitability and strengthen the nervous system;
• normalize salivation and sweating;
• improve the functioning of the gastrointestinal tract.

Holding your breath - good or bad for health?

The benefits of holding your breath for the brain, cardiovascular and nervous systems are undeniable. However, this practice can be harmful in some cases. You can not do such exercises:

• during pregnancy, especially early dates;
• with disorders of cerebral circulation;
• in diseases of the respiratory and of cardio-vascular system;
• with pathologies of the endocrine glands.

If you have bad habits, holding your breath will not be dangerous if you do not zealous and start gradually. Many note that breathing exercises help to quickly get rid of addictions, including nicotine and alcohol. Thus, breath-holding exercises are recommended for people with eating disorders, smokers, alcohol and drug addicts.

With caution, holding your breath should be taken in case of mental pathologies. Although these exercises are often used in the treatment of depression. In any case, it is better to consult a doctor first. One should not start practicing kumbhaka after recent injuries or operations. Breath-holding exercises cannot be done with apnea - a disease associated with involuntary cessation of breathing (usually during sleep).

Holding your breath underwater. Freediving - benefits and harms

Breath-holding under water can be started only after successful practice on land. Even if you can easily go out of breath, it is still dangerous to dive without the supervision of a trainer or other experienced person - this is fraught with accidents. It is better to start in the pool, only then you can move on to diving without scuba gear. open water- snorkeling or free diving. You need constant monitoring of your condition. If diving is difficult for you, it is better to refuse them.

Freedivers can hold their breath for 10 minutes or more. The absolute record is 22 minutes 30 seconds - this result was demonstrated by the German athlete Tom Sitas. Of course, even a delay of a few minutes will not be easy. By gradually increasing the time interval, you will achieve better results.

Holding your breath underwater:

• increases lung capacity;
• increases the elasticity of blood vessels;
• strengthens the heart muscle;
• increases muscle endurance and strengthens the ligamentous apparatus;
• improves brain activity;
• in terms of energy flows, it normalizes energy metabolism in the body, restoring a sense of harmony and integrity.

As for harm, prolonged breath holding under water causes a protective reaction of the immune system to circumstances that are atypical for the body. Skin rashes and other allergic reactions may appear, chronic diseases may worsen. In addition, too much stress makes the body more vulnerable to infections. Just like practicing on land, freediving needs to be approached thoroughly and consistently. But in the end, freediving has a positive effect on health.

Technique and exercises for the development of breath holding

Execution technique breathing exercises:

1. Exercise on an empty stomach.
2. Breathing exercises are best done while sitting.
3. Do not smoke, drink coffee or alcoholic beverages before class.
4. While holding the breath, the back should be straight, the muscles should be relaxed.
5. Before starting classes, you need to improve physical training. Do some gymnastics or fitness for a while. Yoga is great too.
6. Immediately before holding your breath, you need to ensure even deep breathing for several minutes. The more deep breaths you take, the longer you can hold your breath in these exercises,
7. Mastering the technique of holding the breath while exhaling takes more time than breathing while inhaling. Get ready to work consistently.

Exercises:

1. The classic way to hold your breath while inhaling is a ratio of 1:4:2 (1 - inhale, 4 - hold your breath, 2 - exhale). A conventional unit is equal to one pulse beat or step. it best exercise for those who continue. Inhale should be through the nose. For beginners, a ratio of 4:2:4 is suitable.
2. Exhale the air and freeze for half a minute. Listen to the sensations, focus on the exercise. When the desire to inhale becomes strong, pulsating, take a smooth breath. Gradually increasing the breath holding time will develop your lungs and cardiovascular system.
3. Holding your breath as you exhale, wait half a minute, then exhale the rest of the air to the end (and they usually remain) and only then slowly inhale.

If you are aware of the effects that it gives, I am happy for you. If not, then doubly glad, it's worth a try.
I will not give links, you can find articles on breath-holding, oxygen hydration, etc. in the search engine.

Actually a little about my yesterday's experience. I've been thinking about buying a device "Samozdrav" for a long time.
It allows you to improve your breathing quality. For those who are interested, again, you can easily find it in Yandex.
I know that the device is adjusted to reduce the number of breaths as much as possible, which ultimately increases
oxygen uptake rate.

Actually, few people breathe correctly. The singers at the expense long exhalation while singing, by the way,
higher life expectancy. So sing to your health! What I myself do.
So, I’m going in the car and I think, I can do this without the device. The thought arose
How long can I survive without air?

Got it, it turned out to be 1 minute. Admittedly, I was disappointed.
While driving home, I held my breath several times.
As a result, after half an hour I withstood 2 minutes 10 seconds.
Today is 2 min 30 sec.

It turned out that it is not so difficult.
But the most interesting thing was that the feeling of hunger, which at that moment I had, was gone.

And the thought came to me that correct breathing (i.e. high level air intake)
allows you to eat less corny. This is the secret of pranoeds, "there is how to breathe."
One quantity here does not solve the matter, but everyone can improve the process qualitatively.
The same yoga masters take 2-4 breaths per minute. And we usually 15-18.
In general, I began to dig on the Internet and found confirmation of my thoughts.

Did you know that the record for holding your breath is 19 minutes 21 seconds (Peter Kola).
I would never have thought that this is possible.
And for trained divers, a breath is enough for 5-7 minutes.

Again, professional athletes live less than the average person.
they pump their lungs with a huge volume of air.
There is less oxygen in the mountains, and people live much longer.

And it’s no secret that conditionally for an average person you can always live without shelter and clothes,
without food - 2-3 months, without water - well, let it last a week. But no breath...

How much can you?

I read that if 1 minute, then this is normal. If 2 or more, then overall health is excellent.
Well, whoever has less than a minute and even more than 30 seconds, then take care of yourself urgently!
So you come to the conclusion that it is really more important for the body. So study the topic
spend 20 minutes of your life, maybe extend it for decades.

With Respect, Love and Joy!

Breathing according to the Buteyko method. Unique breathing exercises from 118 diseases! Yaroslav Surzhenko

Test Hold your breath - find out if you are healthy?

Hold your breath - find out if you are healthy?

Sit on the edge of a chair so as not to pinch the arteries in your legs. Take the correct posture, for which straighten your shoulders and raise your stomach, taking a normal breath, relax all the muscles of the body and the stomach. Raise your eyes up (you can with lowered eyelids) and slightly pout your lips. “Relaxation of the respiratory muscles entails a natural, non-violent expiration,” explained Konstantin Buteyko. “At the end of the exhalation, you need to pinch your nose with two fingers, fix the start time of the delay in the second hand and do not breathe until the first difficulty (slight lack of air), which will determine the easy (control) part of the breath hold.”

The time for which a person can hold his breath is directly proportional to the state of his health. Therefore, the breath holding time will tell about the state of your health:

less than 20 sec. - a painful condition;

30 sec. - pay attention to your health;

60 sec. - you are healthy;

90 sec. and more - you have a good margin of safety.

By itself, this delay is a good trainer. Doing it every day leads to a serious increase in the delay time, which will immediately affect your health.

RECOMMENDATIONS. The control pause is preferably measured on an empty stomach. Otherwise, the blood rushes to the stomach and the respiratory center receives less oxygen and carbon dioxide, and, experiencing starvation, gives the command to inhale earlier and the pause is shorter.

During the test, you need to monitor the change in heart rate: how much it quickens with deep breathing and becomes less frequent during exercise. If the pulse increases sharply or becomes sluggish - blood pressure decreases, then the test must be stopped in order to avoid exacerbation of the disease or fainting.

The level of carbon dioxide in the body also depends on the duration of the pause. The calculation is simple: with a pause of 60 seconds, the CO 2 level is 6.5%. With a pause of 15 seconds, the CO 2 level is 4%. Now we divide 60 by 15, it turns out 4. This means that the breath is 4 times deeper than it should be. Pulse readings should be: for an adult, 70 beats per minute is satisfactory, 60 beats per minute is good, and 50 beats is excellent.

WARNING 1: PREPARE FOR THE DIFFICULTY

It is not easy to be treated according to the Buteyko method. It's a lot of work for both the patient and the doctor. In addition to understanding the causes of their illness, the desire to recover, the patient requires considerable willpower and patience. During the first days of treatment, patients literally sweat, trying to overcome the desire to take a deep breath. Sometimes it is possible to adjust breathing to normal only with the help of special corsets. Depending on the severity of the disease, it is required to perform daily exercises from several weeks to several months.

WARNING 2: BE PREPARED FOR A DIFFICULTY

Starting to work on the system correct breathing, you need to be prepared for the unpleasant sensations that arise in the first stages of the exercises. There may be fear, aversion to exercise, exacerbation of illness and a feeling of pain, and symptoms such as loss of appetite, rapid breathing and bouts of shortness of breath are also possible. The main thing is not to stop practicing. And then, after a while, recovery will begin, and unpleasant sensations will pass.

WARNING 3: DO NOT TAKE MEDICINE

It is better not to use drugs, but if you do not dare to give them up, then at least half or less of the usual. Severe patients need monitoring (diabetes requires constant laboratory monitoring).

Konstantin Buteyko stated that the widespread use of various medicines for the treatment of diseases are accompanied by serious side effects. At the same time, he noted that most of the drugs used cause allergization of the body; metabolic disorders, poisoning not only of the gastrointestinal tract, but of the whole organism as a whole. Moreover, despite their constant use, diseases progress, mortality from these diseases is steadily growing. Without knowledge of the original cause of diseases, it is possible to carry out only symptomatic therapy, which still dominates in classical medicine. Traditional treatment only temporarily relieves the symptoms of the disease, but causes additional harm. side effect medicines.

KONSTANTIN BUTEYKO SAID THIS:

"When applying the method shallow breathing medicines are usually discontinued, except for the seriously ill who do not correct their breathing well at the beginning of treatment.

WARNING 4: REJECT OTHER THERAPIES

The method of voluntary elimination of deep breathing should not be used in combination with other methods of treatment. They need to be completed and canceled after being convinced of their inefficiency.

This text is an introductory piece.

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If you hold your breath for inhale, then more blood will flow to the heart and lungs, and the ventilated surface of the lungs (about 100 m2) also turns out to be more. In view of the fact that oxygen is constantly consumed in the tissues, its transition into the blood from the alveolar air during inhalation will be more effective and occur at a lower partial pressure in the alveoli. carbon dioxide at breath-holding at first it will diffuse intensively into the lungs, but since it is not removed from there (“locked”), its partial pressure will equal that in the blood and will contribute to its smooth increase in the body. In turn, an increase in the concentration of carbon dioxide in the blood will contribute to its acidification, which leads to better binding and release of oxygen by hemoglobin. Therefore, holding the breath inhale perfectly stimulates gas exchange in the body and contributes to its saturation with oxygen.

During exhalation and breath holding on exhalation there are other changes. During a strong exhalation, the pressure in the lungs becomes higher than atmospheric pressure, which leads to compression of the vena cava at their entrance to the heart. Hence, the blood flow to the heart is reduced and impeded. If you still hold your breath for exhale- the heart will "idle" contract, like a pump into which water is stopped. Naturally, this will negatively affect his work and blood circulation in general (the pumping function of the blood of the heart is disturbed). Lungs during exhalation and breath holding for exhale compressed; therefore, they receive little blood and the ventilated surface is reduced (about 30 m2). Oxygen practically does not enter the blood, and carbon dioxide is not removed from the blood to the lungs. This leads to a sharp increase in the concentration of carbon dioxide in the blood, which in turn stimulates the respiratory center, and through chemoreceptors and the entire central nervous system. An increase in carbon dioxide in the blood acidifies it and dramatically increases the concentration of hydrogen ions. This means that a sharp consumption of electrons by the body has begun - universal energy all living things. The rise in body temperature and sweating during breath holding on exhalation is the first and (the main sign of excitation of the body's energy! Hence, holding the breath on exhalation is an excellent stimulator of the overall energy of the body.

If breathing is considered from the position of Yin-Yang, then INHALE (expansion, increase in space, lightness, cooling) is a Yin process; EXHAUST (compression, acceleration of time, heaviness, rise of internal heat) is a Yang process. During the inhalation delay, the Yin process is activated - the accumulation of oxygen in the blood, the transition of carbon dioxide from the blood to the lungs (accumulation, transition from internal to external). During the delay of exhalation, the Yang process is activated - the absorption of oxygen by tissues, the breakdown of substances with the generation of energy (transition from external to internal, work cycle).

Based on the foregoing, the following recommendations follow: 1 - never hold your breath at the maximum inspiration, this can lead to stretching of the lung tissue, an increase in the diameter of the alveoli, which in general will adversely affect health. If you need to take a maximum breath, then do it without delay. It is recommended to hold your breath while inhaling within 70-80 percent. from the depth of maximum inspiration. At the same time, than older age, the less the depth of inspiration due to the ribs. When inhaling, work more with the diaphragm and moderately with the intercostal muscles and shoulders. 2 - never hold your breath at the maximum exhalation, this is a sure way to disrupt the work of the heart. If you need to make a maximum exhalation, do it without delay. It is recommended to hold your breath while exhaling within 70-80 percent. from maximum exhalation. The weaker the heart, the smaller the amount of delay on exhalation. While exhaling, work more with the diaphragm - this massages the internal organs and the heart.

How fair are these recommendations? If we turn to the experience of Yoga, then the main breathing exercise is performed as follows - 1:4:2. Where 1 is the time of inspiration; 4 - holding the breath on inspiration, 4 times the time of inspiration; 2 - expiratory time is 2 times longer than inhalation time. There is no exit delay. A full slow exhalation is made and immediately inhaled. Everything is physiological inside and out.

Working in the rhythm of breathing 1:4:2, yogis only increase the time and go through three types of pranayama. Pranayama, in which inhalation, retention and exhalation are equal to 12, 48 and 24 seconds, respectively, is the lowest type of pranayama. The result of such breathing is the perspiration of the body and the removal of impurities from the body. When the time of inhalation, retention in exhalation reaches 24, 96 and 48 seconds respectively, it is called the middle type of pranayama. As a result of this breath, the body begins to tremble from the passage of powerful energies. And, finally, the highest type of pranayama provides for the longest time of inhalation, retention and exhalation, equal to 36, 144 and 72 seconds, respectively. Thanks to the practice of the highest type of pranayama, a person feels the levitation of the body and a surge of Great Bliss.

The results of many years of research have shown that all absolutely healthy people are distinguished by a high content of carbon dioxide in the blood - 6.5%. It turned out that almost all metabolic processes in the body depend on the amount of CO 2 in the blood. Most people know how important oxygen is for the life of the body. Hemoglobin captures oxygen molecules in the lungs and transfers them to cells. But, if there is little carbon dioxide in the blood, then the oxygen molecule transported by hemoglobin cannot “unstick” from it, getting into the tissues of the body, as a result of which hemoglobin with the same oxygen molecule can circulate in the body for a long time! With a low content of CO 2, oxygen-rich blood cannot give it to the tissues. A paradoxical phenomenon is observed, called the Verig Bohr effect: with a lack of carbon dioxide in the blood, the human body experiences acute oxygen starvation even when the blood is oversaturated with oxygen!

There are many different methods for determining the level of CO2 in the blood, one of the simplest is based on measuring in seconds the breath holding time on exhalation, who will last how long without air. So, we exhaled, recorded the time and try not to exhale - a control pause (CP) between inhalation and exhalation of 60 seconds corresponds to a level of carbon dioxide in the blood of 6.5%. If it is less than 5 seconds, it means that the level of CO2 in the blood is approaching the level of 3.5%.

Based on the control pause of holding the breath on exhalation, we can draw the following conclusions about the state of human health:

0-2 sec. - near-death state;

2-5 sec. - a control pause between inhalation and exhalation from two to five seconds indicates a serious state of health, the presence of severe and latent diseases;

from 5 to 10 seconds inclusive- high-risk zone: any adverse factor leads to a drop in health into a life-threatening zone;

10-20 sec. - poor health under the predominant influence of the energies of ignorance (characteristics of the energies of ignorance: unregulated and disordered life, improper and unbalanced diet, bad habits, bad relationships with others, etc.);

20-24 sec. - transitional period. 20 seconds - the lower limit of the transition to the zone of sustainable health with a noticeable influence of the energy of passion combined with ignorance;

After 24 sec. - stability is great, it is very difficult to significantly improve the state of health. All severe stages of diseases (chronic) are left behind. Chronic diseases move into the middle stage of severity. Acute illnesses (flu, colds, etc.) with breathing exercises overcome in 1-3 days. From the point of view of modern Western medicine, this is a "practically healthy person";

30 sec. - the line at which many chronic diseases go away, while others pass into an easy stage;

40-44 sec. - transitional period. 40 seconds - the lower limit of the transition to the zone of sustainable health under the influence of passion with residual elements of ignorance in the gross and ethereal body and with elements of goodness at the level of good everyday habits and the desire for self-consciousness;

After 44 sec. - high stability of health in the energy of passion: great working capacity, optimism, excellent health (but very serious misdeeds in the past - "karmic debts" such as diabetes, heart, kidney, brain failures have not yet completely disappeared);

50 sec. - cleansing (global) nervous system. Change in attitude, contemplation, deep understanding and other mental changes. A person literally changes before our eyes. The energy of goodness begins to suppress the energies of ignorance and passion. Man strives for knowledge and purity. All diseases (except for oncology and some very serious karmic diseases) are a thing of the past;

60-64 sec. - transitional period. 60 sec. - the lower limit of the transition to the zone of sustainable health in the energy of goodness. These people are steadily striving for Divine Love!

At a natural pause level above 64 seconds there are mystic yogis who begin to manifest supernatural abilities.

After 80 seconds, the superhealth level begins: such a person becomes not susceptible to disease, and nothing can harm his health.

There are yoga methods, they are intricate and cunning, at first glance, but they must be built into a habit, then everything will be easy.

The higher the natural pause between inhalation and exhalation, the less the depth and frequency of our breathing. The breath of a healthy person is light, almost imperceptible breathing. Some breathing exercises, if performed incorrectly, can do more harm than good, so they are best practiced only under the guidance of an experienced specialist. However, there is one method called "IstaZdrav breathing" that is simple enough to perform, universal and effective enough for everyone.

"Breathing IstaZdrav" is a set of natural factors, each of which th, in itself contributes to a decrease in the frequency of respiration. Combining together, they put the body into a healthy, shallow breathing mode and give a powerful therapeutic effect. Each of these factors is very important in itself, and some of them you should learn to observe whenever possible: in public transport, listening to lectures at an educational institution or being at a business conference - thus, you will constantly make a certain contribution to your health.

In order to completely straighten all the alveoli of the lungs, it is useful to carry out several cycles of breathing exercises in the morning. This will allow you to breathe with the full volume of your lungs, which, in turn, will significantly reduce your breathing rate.

So let's get started.

1) Comfortable posture . Any tension causes a reflex increase in the depth and frequency of breathing. This is an axiom. Therefore, the more comfortable you are, the lower your oxygen consumption. At home and at work, this means that you have to equip your desktop or workplace so that you do not have to be in an uncomfortable position. It is very important to choose the right chair and adjust the height of your table. In a complex exercise, this means that you can sit in any position that is convenient and comfortable for you - the lotus, half-lotus position, cross-legged in Turkish, or simply sit on a chair. At the same time, the seat should not be too hard or too soft: a hard one causes inconvenience and tension, and too soft one requires additional efforts to maintain balance. In this case, you do not need to lean on the back of the chair. So we sat down.

2) Correct posture. Raise your shoulders up, pull them back as far as possible and lower them. Everything is very simple. Any violation of posture immediately causes tension internal organs, which also leads to an increase in breathing.

3) Relaxing the diaphragm(membrane that covers chest cavity from abdominal). This is not difficult: pull your stomach into yourself, while helping with your palms, and release sharply. That's all. The diaphragm is relaxed.

4) Relax the base of the brain. 78% of the cerebral cortex is reflexively connected with the activity of the fingers. Therefore, it is not surprising that many brilliant people often made something, were good sculptors, painters, sculpted, etc. - that is, their fingers were in constant motion. Therefore, for mental development it is very important for children to engage them in manual creativity. Relaxing the cerebral cortex through a reflex connection is also very simple: to do this, you need to raise both hands up above your head and shake vigorously for 20-30 seconds with relaxed hands. Many at the same time immediately feel a noticeable freshness in the head.

5) Raise your pupils up. You can do it with your eyes closed or open, it doesn't matter. When the pupils are raised upward, a person immediately experiences a decrease in oxygen consumption and begins to increase CO2 in the blood. For some people who have not raised their pupils for a long time, this can be a difficult task, but, as a rule, within a few days, the eye muscles of the eye quickly become active. At the same time, it is curious to note that in ancient Greek the word “man” literally meant “looking up”, and the word “cosmos” is translated as “decoration”. In other words, only a person is given to direct his gaze upward, both literally and figuratively. From a physiological point of view, man is, in fact, the only mammal that can raise the pupils; animals, in order to look up, need to raise their heads up.

6) Relax your facial muscles. Mental stress also causes rapid breathing, and our mental state is closely related to facial expressions. By relaxing the muscles of the face, we also contribute to our inner relaxation. It is necessary to relax the muscles of the face with the idea that the base of the tongue is relaxing, the lips should be stretched into a tube and then released, blowing them a little. Imagine that all the muscles of the face hang freely on it, and your cheeks are relaxed, like a bulldog. Periodic complete relaxation of the muscles of the face is necessary for you to keep them in good shape - this helps to preserve the beauty of your face.

7) Muscle relaxation. Imagine that, having warmed up well, you lie in a hot bath, from which the water level gradually decreases. When the water is completely drained, your body becomes completely relaxed and heavy, like wet cotton wool. The words “muscles” and “psyche” in the subconscious are associated with tension, therefore, in order to achieve relaxation, the formulas of self-hypnosis require precisely the correct formulation of words, and in order to achieve relaxation, it is the word “relaxation” that immediately adjusts the body in a certain way.

8) Mental relaxation.

9) We begin to train breath holding on exhalation. At least seven delays in one approach. Between delays, we recover, we try to breathe like children - with the lower abdomen, the chest practically does not rise and breathing becomes natural.

We divide the breath holding itself into two stages: the control pause (CP) - the time of holding the breath after a natural exhalation until the first discomfort or a feeling of slight lack of air appears and the volitional pause (VP) - the time the pause continues from the end of the CP to inhalation. We fix the time of KP and VP in a separate table () and look at the dynamics of increasing the delay time.

Below are the work schedules:

RIGHT

WRONG

NO WORKOUT

Since the body is exposed to complex effects during such breathing, chronic and latent diseases can sharply worsen. it good sign- a signal that the process is running and the body is actively getting rid of accumulated harmful substances and dead cells. Your achieved result will fall, but not lower than the previous level - you get a wave chart (see the first chart) with a gradual increase in results day by day. You can call it a kind of crisis of cleansing the body, if your health has deteriorated very much, you can take a break and continue after a while.

10) The maximum duration of one lesson is no more than 15 minutes until the first discomfort appears: the back is tired, the eyes are tired, the legs are numb, etc. As we already know, any unpleasant sensation causes internal tension and increases the frequency of breathing. Many people have very weak muscles back, so it is sometimes difficult for them to even just maintain the correct posture. You need to rest at least a little before continuing with classes.

For your achievements, we have summarized all the above information in a table.

State organism	The form breathing	Degree deviations from the norm	BH min.	CO 2	Pause after exhalation
					KP	VP	MP	AP
In excess of hardy	superficial			7,5	180	180	360
				7,4	150	150	300
				7,3	120	120	240
				7,1	100	100	200
				6,8			160
NORM				6,5			120
DISEASE	DEEP			6,0			100
				5,5
				5,0
				4,5
				4,0

Control pause (CP) - the time of holding the breath after a natural exhalation until the first discomfort or a feeling of slight lack of air appears.

Volitional pause (VP) - the duration of the pause from the end of the CP to inspiration.

Maximum pause (MP) - the sum of the control and volitional pauses.

HR - pulse rate per minute.

BH is the frequency of breathing per minute.

AP - automatic pause.

Using this technique, it is possible to cure respiratory diseases, diabetes mellitus, allergies, almost all metabolic diseases and a whole list of other diseases, provided that the patient has already adjusted his daily routine and stopped using substances that cause the acceleration of metabolic processes in the body, namely : alcohol, tobacco, non-vegetarian and caffeinated products. AT medicinal purposes this exercise should be given at least one hour a day (morning, afternoon, evening and before bedtime). The main thing is the regularity of practice.

The IstaZdrav Breathing class before bed will allow you to sleep better in a shorter period of time, and if you breathe like this for 10-15 minutes before eating, you will be able to better get enough of much less food. Among other things, you will also become much calmer and more confident in yourself.

This practice has no contraindications, is effective, easy to perform, easy and accessible to everyone. At the same time, it should always be well remembered that our main goal is not just a long, but a long and happy life in the service of God and people. Human life should not be judged by its duration or by the number of breaths we take, but by its quality, that is, by the number of breathtaking moments!