If you are aware of the effects that it gives, I'm happy for you. If not, then I'm doubly glad, it's worth a try.
I will not give links, you can find articles on breath holding, oxygen gologing, etc. in the search engine yourself.
Actually a little about my yesterday's experience. For a long time I have been thinking of purchasing the Samozdrav device.
It allows you to qualitatively improve breathing. Who cares, again, you can easily find it in Yandex.
I know that the device is configured to minimize the number of breaths, which ultimately increases
the level of oxygen assimilation.
Actually, few people breathe correctly. For singers, due to a long exhalation when singing, by the way,
higher life expectancy. So sing to your health! Which I myself do.
So, I'm in the carriage and I think I can do this without the device. There was a thought
and how much I can withstand without air.
Zasyok, it turned out to be 1 minute. Frankly, I was disappointed.
While driving home, I held my breath several times.
As a result, after half an hour, it withstood 2 minutes and 10 seconds.
Today it is already 2 minutes 30 seconds.
It turned out that this is not so difficult.
But the most interesting thing was that the feeling of hunger that I had at that time was gone.
And the thought came to me that correct breathing (i.e. a high level of air assimilation)
allows you to eat less corny. This is the secret of the pranoids, "there is how to breathe."
There is no way to solve the matter with just quantity, but everyone can qualitatively improve the process.
The same yoga masters take 2-4 breaths per minute. And we are 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 Cola).
I would never have thought that this is possible.
And for trained divers, inhalation 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 it is conditional for an average person to live without shelter and clothes always,
without food - 2-3 months, without water - well, let it endure a week. But without breathing ...
How much can you do?
Subtracted 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 what is really more important for the body. So study the topics
spend 20 minutes of your life, maybe extend it for decades.
Respectfully, Love and Joy!
This material is solely for the development of interest in the topic.
Holding your breath allows you to integrate body systems.
Holding your breath while inhaling can temporarily raise your blood pressure.
Holding the breath as you exhale lowers blood pressure, making it easier for blood to circulate.
Holding the breath while inhaling affects the sympathetic nervous system.
Holding the breath as you exhale affects the parasympathetic nervous system.
What to remember when holding your breath?
Remember that the brain will signal to inhale when the level of carbon dioxide (CO2) in the blood rises too high. It does not respond to oxygen levels. The point is that it reacts to the level of carbon dioxide. If you've prepared to hold your breath for several full breaths when you've exhaled carbon dioxide, you can hold your breath longer and feel more comfortable.
Stop if you feel dizzy and disoriented. Vertigo is not enlightenment. You must build this practice regularly and patiently. Jumping beyond your abilities will not help.
As you practice, create a place of calmness in your awareness and observe the changes in body and mind. As you practice holding your breath while inhaling or exhaling, remember that the goal is to switch metabolic activity, balance the nervous system, and emotional control.
TYPES AND EFFECTS OF RESPIRATION
Breathing is the main instrument. Improving breathing is the foundation for:
Providing health and vitality;
- discovering creativity of emotions;
- mood control;
- development of concentration;
- providing a sense of connection.
Mindfulness of breathing begins with recognizing the breath as both just physical breath and the subtle life force of the body and mind. We will study and break the habit of ignoring the breath. Think of breathing in broader terms than just inhaling and exhaling. Imagine that the breath and its movements are associated with all the movements of all emotions and thoughts.
Breath and Word are closely related. They form the platform from which everything begins, and they build the form and direction of human life. They govern our relationships with ourselves and with others. If we can consciously control certain patterns to shape our breathing and sound abilities, we can creatively direct our lives and possibilities.
The first action of a baby leaving the womb is to take a deep breath. We push water out of the lungs and begin to pump the diaphragm and lungs persistently in order to receive air - the invisible source of our life on Earth. Then we scream! We announce our coming. All doctors, nurses and parents are waiting for this first sound, the Word, which means that we are whole, we express ourselves and we are alive!
At all times, sages told us that in order to get to Heaven, become subtle in our perception and control our destiny, firstly, we must improve breathing and, secondly, we must appreciate every the word itself. The simplest approach to this practice is to use and control physical breathing. This will lead to manipulation of words and emotions.
Simple Natural Breathing
In correct Simple Natural Breathing, the Navel Center is in motion: on inhalation, the belly protrudes outward, on exhalation, it is pulled inward. We use inhalation to become wider and exhalation to get higher.
Many people have learned to breathe, on the contrary: as they inhale, they pull in their stomach, thereby reducing the space for breathing. Especially this habit is committed by those people who often worry or smoke.
To learn proper breathing, use natural, calm breathing and keep in mind the following points:
- wear loose clothing in the belly area; such clothing will not impede the movement of the diaphragm;
- sit with a straight back, shoulders should be relaxed, eyes closed; you can do natural breathing while lying on your back.
During Natural Breathing, we breathe through our nose, which filters, warms and moisturizes the air.
Try to perform full exhalations, in which the lungs are emptied as much as possible.
Breathing characteristics
The quantity, quality and circulation of breath create the basis for vitality and creativity. It is a barometer of how much energy normally passes through us and how much reserve energy we have created for emergencies. Most people don't breathe correctly. Signs of shallow, spasmodic breathing and upper-lung breathing are common. Lack of relaxation and well-being, both on a personal and collective level, as well as other factors, interfere with proper breathing. Of all the positive changes that can occur, deep, long breathing is arguably the most effective for greater healing.
Physical Aspect
All movements require tension, however, when a person cannot freely return from muscle or mental tension to a relaxed state, he becomes stressed. Stress causes weak breathing - shallow, impulsive breathing in the upper part of the lungs in a very rapid rhythm, which leads to chronic tension and weakening of the nervous system. Poor and improper breathing in turn increases your susceptibility to stress. All this creates the basis for diseases and disorders in one or another body system.
Emotional Aspect
We hold a huge amount of stress and emotional trauma in our muscle structure in the form of a kind of muscle armor. Correct breathing, which changes our breathing habits and characteristics, releases tension. As we increase the general flexibility of the body and expand the lungs, our sensitivity increases as our armor decreases.
Breathing rate
When we deliberately slow down our breathing rate, we benefit ourselves a lot. Typically, men breathe at a rate of 16-18 breaths per minute, women breathe at a rate of 18-20 breaths per minute.
Breathing 8 cycles per minute
Feeling more relaxed. Relieving stress and increasing mental awareness. The effect on the parasympathetic nervous system begins to occur. Healing processes take place.
Breathing 4 cycles per minute
Positive shifts in mental function. Strong sense of awareness, increased visual clarity, increased body sensitivity. The pituitary gland and pineal gland begin to coordinate more precisely, producing a meditative state.
Breathing 1 cycle per minute
20 sec. inhalation - 20 sec. inhalation hold - 20 sec. exhalation Optimal interaction between the cerebral hemispheres. Deep soothing states of anxiety, fears and anxiety. Openness to the feeling of one's presence and presence of mind. Development of intuition. The whole brain works - especially the front of the cerebral hemispheres.
Long Deep Breathing (Yogic Breathing)
Long Deep Breathing is the first technique usually taught after having mastered Simple Natural Breathing. Long Deep Breathing uses the entire volume of the lungs, including three sections:
Ventral or inferior;
- chest or middle;
- clavicular or superior.
Long Deep Breathing begins with filling the abdomen, then the chest expands, and finally the upper ribs and collarbones are lifted. Exhalation occurs in the reverse order: first, air leaves the upper part of the lungs, then from the middle. Finally, the Navel Center is pulled inward towards the back.
Benefits of Long Deep Breathing
Relaxes and calms, thanks to the effect on the parasympathetic nervous system.
- Reduces and prevents the accumulation of toxic substances in the lungs, helping to cleanse small air alveoli.
- Stimulates brain chemistry, the formation of endorphins, which helps in the fight against depression.
- Helps the brain to reach new levels of activity.
- Pushes spinal fluid to the brain, giving more energy.
- Deep Long breathing combined with concentration stimulates the pituitary gland and improves intuition.
- Maximum filling of the lungs revives and reconfigures the magnetic field.
- Cleans the blood.
- Regulates the acid-base balance of the body, which affects the ability to manage stressful situations.
- Activates and cleanses the nerve channels.
- Helps in breaking down habitual subconscious patterns such as fears and feelings of insecurity.
- Helps in the fight against addictions.
- Gives the ability to manage negative states and emotions while maintaining clarity, sanity and patience.
Holding Breath
The purpose of holding your breath is to gradually tune the nervous system.
The main thing in the skill of holding the breath is the ability to hold the breath while inhaling or exhaling correctly. Instead, we often "just hold our breath." We close off the breath, pull in the chin, tighten the muscles of the neck and throat, and tighten the tongue. This crude technique can create a lot of tension in the eyes, in the back of the head, in the heart and in the neck. This delay of more than 10 seconds is due to the cessation of breathing by creating an opposition between the various muscle groups that are involved in breathing. It may be dangerous. Every time you do this wrong technique, you train your subconscious mind to repeat the mistake.
CORRECT PERFORMANCE. Instead, you can properly train your subconscious mind, and it will serve you even when you are not consciously directing the breath. Holding your breath means relaxing the muscles in the diaphragm, ribs and abdomen, which are responsible for the constant movement of breathing.
To hold your breath while inhaling:
Take a deep breath.
- Direct your attention to the collarbones and upper ribs.
- Raise the upper ribs slightly and hold them in this position.
Relax your shoulders, throat and face.
- Tuck in your chin.
- Calm down.
- If you feel the urge to breathe out, take a little breath instead.
To hold the breath while exhaling:
- Start by exhaling completely.
- Retract the Navel Center towards the spine.
- Lift your lower chest and diaphragm.
- Allow your upper ribs to relax.
- Do not bend in the spine when trying to exhale completely - this will disrupt the functioning of the diaphragm.
- Tuck in your chin.
- Calm down.
- If the muscles begin to give impulses to inhale, consciously exhale a little more. This technique can dramatically increase the length of the delay without stress or struggle.
Benefits of Holding Breath
Holding your breath allows you to integrate body systems.
Holding your breath while inhaling can temporarily raise your blood pressure.
Holding the breath as you exhale lowers blood pressure, facilitating blood circulation.
- Holding the breath while inhaling affects the sympathetic nervous system.
- Holding the breath as you exhale affects the parasympathetic nervous system.
Breath of Fire Technique
Breath of Fire is fast, rhythmic and continuous breathing without pauses between inhalation and exhalation. The length of the inspiration is equal to the length of the expiration. (Approximately 2-3 breaths are performed per second).
- It is always performed through the nose with the mouth closed, unless otherwise indicated.
- Breath of Fire comes from the Navel Center and the solar plexus. As you exhale, air is powerfully pushed out through the nose by pulling in the navel center and solar plexus towards the spine. This movement occurs automatically if you quickly squeeze the diaphragm.
- While inhaling, you need to relax the upper abdominal muscles, while the diaphragm will stretch downward, and the inhalation will seem to be part of relaxation, not effort.
- The ribcage remains relaxed and slightly elevated during all breathing.
- If breathing is done correctly, there will be no stiffness in the arms, legs, face or abdomen.
Begin the practice of breathing fire with 1-3 minutes. Some people can easily perform the breath of Fire for 10 minutes. Some people feel dizzy at the beginning. If this happens, pause. Feelings of tingling and lightness are quite normal as your body adjusts to new breath and new stimulation of the nervous system. Concentrating on the point between the eyebrows can ease these sensations. Sometimes these symptoms are the result of the release of toxins and other chemical elements with this technique. Symptoms can be relieved by drinking plenty of water and eating a light diet.
Breath of Fire is not hyperventilation and not breathing by the Belly
- There are limitations in the practice of breathing Fire. They concern pregnant women and women who are undergoing their monthly cycle.
Benefits of Breath of Fire
Relieves toxins and deposits from the lungs, mucous membranes, blood vessels.
- Increases the volume of the lungs and gives vitality.
- Strengthens the nervous system to resist stress.
- Restores the balance between the sympathetic and parasympathetic nervous systems.
- Increases physical stamina and prepares you to act effectively.
- Adjusts a subtle electromagnetic field so that the blood is saturated with energy.
- Reduces the habits of addiction to drugs, smoking and bad food.
- Increases oxygen supply to the brain, awakening a focused and neutral state of mind.
- Activates the immune system and can help prevent many diseases.
- Provides synchronization of biorhythms of body systems.
Alternating Nostril Breathing
This breath is always relaxed, deep and full. The left hand is on the knee. Cover the right nostril with the thumb of your right hand, and block the left nostril with your index or ring finger of your right hand.
Close the right nostril and inhale gently and completely through the left nostril.
- Then close the left nostril and exhale through the right.
- Then inhale through the right nostril.
- Close the right nostril and exhale through the left.
- Continue changing nostrils after each inhalation.
Benefits of Nadia Shodhana Breath
Alternating breathing through both nostrils has the following effects:
- Balances the right and left hemispheres of the brain
- Integrates and grounds.
- Cleans the channels.
- Creates a deep sense of well-being and harmony on the physical, mental and emotional levels.
- May help with headaches, migraines and other symptoms related to stress.
- Breathe in through the left nostril, exhale through the right: helps to calm down and integrate unwanted negative emotions and stress.
Great in and of itself if done before bed.
- Inhale through the right nostril, exhale through the left: it gives clarity and a positive mood. Helps you focus on what's important.
Proportional breathing
When we breathe in different respiratory proportions, we change the time of inhalation, holding and exhalation. We usually breathe in the same proportion - with equal breaths and breaths. Consciously changing the proportionality of breathing has different effects.
With the emphasis on inhalation, the sympathetic nervous system increases the heart rate and increases blood pressure. With an emphasis on exhalation, the parasympathetic nervous system calms the heart, nerves and has a beneficial effect on the digestive system. It relaxes and purifies, both physically and emotionally.
Channel cleaning
Breathing in a ratio of 1: 4: 2 (Inhalation - 1 count, hold - 4 counts, exhalation - 2 counts) It has a powerful cleansing effect.
Breathing through the Left and Right Nostrils
The simple mechanism of closing and opening the nostrils provides a wide range of techniques for controlling mood and energies. The nerves coming from the two hemispheres of the brain intersect at the point between the eyebrows. The left hemisphere is connected to the right side of the body and the right nostril; the right hemisphere - with the left side of the body and the left nostril.
At each certain period of time, we breathe mainly through one nostril. The dominant of this or that nostril changes every 90-150 minutes. The length of this cycle reflects the universal rhythms, individual temperament, state of mind and physical balance of a person. The rhythm itself is associated mainly with the hypothalamus and pineal gland, as well as other areas of the brain.
You can use the technique of inhaling and exhaling exclusively through the right or left nostril in order to manifest the qualities associated with that nostril. For example, breathing only through the left nostril can help overcome obsessive eating habits.
Cannon Breath
Cannon Breathing helps cleanse and strengthen the parasympathetic nerves and improves digestion. Cannon breath is the breath of Fire performed through the mouth.
With Cannon Breathing:
- The mouth forms the shape of the letter "o". In this case, you should not stretch your lips too much.
- Breathing pressure is on the cheeks, but nevertheless, the cheeks should not be inflated.
Segmented Breath
With segmented breathing, we break the in-breaths and out-breaths into several equal parts, slightly separating each part, so that each part has its own clear beginning and end. It stimulates the central nervous system and the endocrine system.
Instead of inhaling in one long breath, we break the breath into separate "sips" and "sips".
Try not to draw in your nostrils as you inhale and exhale, or breathe deeply. The purpose of this breath is to stimulate certain nerves. Keep your nostrils relaxed and focus on the sensation of breath and movement of the diaphragm.
Segmented breathing type Impact
4 parts inhale
1 part exhale - healing, energizing, elation
4 parts inhale
4 parts of exhalation - clarity, wakefulness, effects on the endocrine glands
8 parts inhale
8 parts exhalation - calmness, feeling of the center
8 parts inhale
4 parts exhalation - focusing, filling with energy
4 parts inhale
8 parts exhalation - calmness, liberation, relaxation
Breath of a lion
Leo's breath is a powerful breath of the upper chest and throat. It detoxifies and is good for the throat as well as the thyroid gland.
Stick your tongue out of your mouth, stretch it towards your chin.
- Breathe powerfully, forcing the breath from the root of the tongue so that it is silent.
Whistling Breathing (Beak Breathing)
When breathing with a whistle, the nerve endings in the tongue activate the thyroid and parathyroid glands, while the volume of the lungs increases.
- Fold your lips into a beak.
- Inhale with a subtle whistle.
- Exhale through your nose.
Beak Breath Variation
Inhale through your nose and exhale with a whistle through your mouth. Hear a subtle whistling sound as you breathe.
Sitali Pranayama
Sitali Pranayama is known for its powerful cooling and relaxation effects on the body. The mind becomes clearer with this breathing. This breathing lowers body temperature and aids digestion.
Execution technique
- Roll up your tongue.
- Inhale through the rolled-up tongue.
- Exhale through your nose.
You may notice a bitter Taste on the tongue at the beginning. This is a sign of detoxification that will fade over time.
Breath of Sitkari
Sitkari breath is used to cleanse and activate the endocrine system. You inhale through clenched teeth and exhale through your nose.
Breath of Vatskar
While breathing Vatskar, we inhale the air in small sips through the mouth. We lower the air not to the stomach itself, but only to the lungs.
Example: Take 8 or more breaths of air, then exhale slowly through your nose.
In Hatha Yoga, holding the breath releases energy (prana) and allows it to be efficiently distributed. At this moment, the yogi can direct her to any place he considers necessary. Yogis practice kumbhaka in order to control prana and thoughts.
There are three types of kumbhaka: the first type is external or pulmonary respiration, the second is internal or cellular respiration and kumbhaka.
The first is pulmonary or external respiration. It ensures the functioning of the nervous and muscular systems and gas exchange in the alveoli. External respiration includes two phases: inhalation and exhalation. Yogis distinguish two more:
1) Rechaka - exhalation;
2) Kumbhaka with empty lungs;
3) Puraka - inhalation (its effectiveness depends on exhalation);
4) Kumbhaka with filled lungs.
All Pranayama exercises consist of modifications of these stages. From the point of view of pranayama, holding the breath is of paramount importance, and the other two stages are a necessary condition for the implementation of Kumbhaka.
The second type is internal, or cellular respiration. Internal breathing involves all the cells of the body, and this is one of the main tasks of pranayama.
Kumbhaka is one of the three types of pranayama, namely puraka, rechaka and kumbhaka. There is also a fourth type, called kevala-kumbhaka, which is subdivided into two types: antaranga and bahiranga. Holding the breath causes a certain condition in the brain, certain changes in the spinal column, as well as in the physical body. Pranayama affects the nervous system and therefore the brain. You don't have to work hard on your lungs.
Kumbhaka is performed in two ways: sahita and kevala. When the breath is held intentionally and deliberately, it is sahita. Sahita kumbhaka is a pause in breathing:
a) after full inhalation before starting exhalation (antara or puraka kumbhaka)
b) after full exhalation, preceding inhalation (bahya or rechaka kumbhaka).
Kevala means "spontaneously" or "absolutely."
Kevala kumbhaka is a pause in breathing without regard to puraka or rechaka, similar to when the artist is completely absorbed in his art or the worshiper holds his breath in adoration of his subject. This state is often preceded by trembling in the body and fear, similar to the sensations that overwhelm a person who is faced with the unknown. Patience and perseverance will overcome these feelings. Kevala Kumbhaka is instinctive and intuitive. In this state, a person is completely absorbed in the object of his worship and is isolated from the world, experiencing a sense of bliss and peace that exceeds understanding. Individuality is in tune with the Infinite (Hatha Yoga Pradipiha, II, 71).
Antara kumbhaka (antar kumbhaka) is the holding of the Lord in the form of cosmic or universal energy, which is immersed in individual energy. This is the state where the Lord (Paramat-ma) is united with the individual soul (jivatma).
Bahya kumbhaka (bahir kambhaka) is a state in which the yogi gives his very self in the form of breath to the Lord and plunges into the Breath of the Universe. This is the noblest form * of surrender, when the personality of the yogi is completely absorbed in the Lord.
Puraka, rechaka and kumbhaka have different effects on the body.
Breath holding effects.
Holding the breath while inhaling inhaling affects the sympathetic nervous system; may temporarily raise blood pressure. Holding the breath on exhalation affects the parasympathetic nervous system; lowers blood pressure by facilitating blood circulation.
Also, the effect of holding the breath depends on its duration. There are several grades of Kumbhaka with full lungs.
1. Kumbhaka lasting from 3 to 20 seconds.
The purpose of this type of Kumbhaka, available to everyone, is to facilitate the assimilation of the inhaled air. During normal breathing, a person uses 6% of the 21% oxygen in the air. Thus, the exhaled air contains 14-15% oxygen. This is enough to bring a person to life, giving him mouth-to-mouth artificial respiration. Holding your breath promotes a more complete assimilation of oxygen by the lungs and the release of excess carbon dioxide. In this case, breathing is performed with maximum efficiency. This type of Kumbhaka can be practiced anywhere, it has no contraindications. It is also a necessary preliminary step for the following exercises.
2. Kumbhaka lasting 20 to 90 seconds.
If the breath hold lasts more than 20 seconds, then its results are more obvious. It is not dangerous if you follow all the Directions. At the initial stage, it is advisable to study with the Teacher. Holding your breath lasts up to reasonable limits (do not force your body and do not use willpower!). Relying on your discretion, this exercise can be done every day.
3. Kumbhaka lasting from 90 seconds to several minutes.
This type of Kumbhaka can induce a controlled pre-coma in a yogi and completely restore the lost potential of the body.
The most important aspect of pranayama is kumbhaka. It also matters how you breathe in and out, but it is precisely the holding of breath that must be developed. Kumbhaka stimulates the abilities inherent in the higher regions of the brain and actually affects the entire brain, develops it, stimulating all the nerve endings, it is one of the main techniques leading to the purification of the mind.
There are eight ways that pranayama can be practiced, but there are only two ways of doing kumbhaka. Breathing can be delayed either internally or externally. Both of these forms of kumbhaka are performed using conscious breath control, but there is another form of kumbhaka that is performed spontaneously through the practice of pranayama. It is called Kevala Kumbhaka. It goes beyond the inner and outer object.
Perfection achieved in yoga by kumbhaka.
"Nothing is unattainable in the three planes of existence for one who has mastered Kevala Kumbhaka and can do the hold for as long as he wishes." Hatha Yoga Pradipika
When perfection in pranayama (kevala kumbhaka) is achieved, "nothing is unattainable in the three planes of existence." These three planes are conscious, subconscious and unconscious - jagrat, swapna and sushupti. Sahita pranayama affects the conscious and subconscious levels, that is, the body, prana, mind and soul. Kevala kumbhaka results in the unconscious awakening of the mind and body and leads to a state that goes beyond them. If there is an awakening in all three planes, what cannot be achieved or what can remain unknown in this world?
The time a person can hold their breath for is directly proportional to the state of their health. Therefore, holding your breath will tell you about your health.
It is not easy to be treated by the Buteyko method. This is a lot of work for both the patient and the doctor. In addition to understanding the causes of his illness, the desire to recover, the patient requires considerable willpower and patience. When using the method of shallow breathing, drugs are usually canceled, with the exception of seriously ill patients who poorly correct breathing at the beginning of treatment
Breath holding - Buteyko test
Sit on the edge of a chair so as not to pinch the arteries of the legs. To adopt the correct posture, for which to straighten your shoulders and raise your stomach, taking a normal breath, relax all the muscles of the body and 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 exhalation,” explained Konstantin Buteyko. - At the end of the exhalation with two fingers, you need to pinch your nose, fix the start time of the delay on the second hand and not breathe until the first difficulty (slight lack of air), which will determine the easy (control) part of the breath holding.
The time a person can hold their breath for is directly proportional to the state of their health. Therefore, holding your breath will tell you about your health:
- less than 20 sec. - 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 simulator. Doing it every day leads to a serious increase in the delay time, which will immediately affect your health.
RECOMMENDATIONS. The control pause should preferably be 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 faster it increases with deep breathing and becomes less frequent during exercise. If the pulse quickens or becomes lethargic - blood pressure decreases, then the test must be stopped to avoid exacerbation of the disease or fainting.
The level of carbon dioxide in the body depends on the length of the pause. The calculation is simple:
- With a pause of 60 seconds, the CO2 level is 6.5%.
- With a pause of 15 seconds, the CO2 level is 4%.
Now we divide 60 by 15, which is 4. This means that the breathing 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
- 50 hits is great.
Warning 1: Prepare for Challenges
It is not easy to be treated by the Buteyko method. This is a lot of work for both the patient and the doctor. In addition to realizing the causes of his illness, the desire to recover, the patient requires considerable willpower and patience. The first days of treatment, patients literally pour out sweat, trying to overcome the desire to take a deep breath. Sometimes it is possible to adjust breathing to the norm only with the help of special corsets. Depending on the severity of the disease, daily exercise is required from several weeks to several months.
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Warning 2: prepare for an unpleasant experience
Having started to practice the system of correct breathing, you need to be prepared for the unpleasant sensations that arise in the first stages of the exercises. Fear, aversion to exercise, exacerbation of illness and a feeling of pain may appear, and symptoms such as decreased appetite, increased 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 the discomfort will pass.
Warning 3: don't take medication
It is better not to use medicines, but if you do not dare to give them up, then at least in half or less of the usual one. Severe patients need monitoring (diabetes requires constant laboratory monitoring).
Konstantin Buteyko stated that the widespread use of various medicines for the treatment of diseases is 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 are progressing, mortality from these diseases is steadily increasing. Without knowing the initial cause of the disease, it is possible to carry out only symptomatic therapy, which still dominates in classical medicine.
Traditional treatment only temporarily relieves symptoms of the disease, but causes additional harm with the side effects of drugs.
Warning 4: stop using other treatments
The method of volitional 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 ineffectiveness. published.
From the book "Breathing according to the Buteyko method. Unique breathing exercises for 118 diseases!", By Yaroslav Surzhenko
P.S. And remember, just by changing your consumption - together we are changing the world! © econet
Under the heading Health, I couldn't get around the topic of breathing exercises. For most, the process of breathing is something ordinary. Well we breathe and breathe. And nobody knows how important it is to breathe correctly. I myself did not pay attention to this issue until a few years ago. It was thanks to her that I got acquainted with breath holdings and felt all the charm of their positive effect on the body. Now I exercise 2 times a day for 10-30 minutes using the most powerful breathing technique called Anuloma-Viloma.
Withholding of breath or pranayama in yoga
Yogis have long understood how deliberately holding the breath has a positive effect on health. And they kept this secret a secret for several thousand years. But now, thanks to the Internet, many sacred knowledge is available to everyone and it would be wrong not to use it to improve your health. So holding the breath is a very important element in Pranayama - the 4th stage in Raja Yoga.
The word Pranayama itself consists of two Sanskrit words: "Pran" - life force and "Ayama" - increase, stretching. It turns out that Pranayama means an increase in vitality. And from Sanskrit "Yama" is translated as "cessation, stop, delay". Therefore, another translation option is "holding your breath." According to Patanjali, pranayama is holding the breath.
Pranayama is the cessation of the movement of inhalation and exhalation.
Yoga Sutra 49
Holding the breath provides a longer period of assimilation of prana and a longer time for gas exchange in cells, as a result of which oxygen is absorbed and carbon dioxide is released. Many people know that oxygen is very important for the body, but not many know about the even greater importance of carbon dioxide. Scientists have found that human cells need 2% oxygen, and carbon dioxide - 7-8%, i.e. 4 times more!
How do most of us breathe? Very superficially and quickly, without holding the breath. But it is precisely breath holdings that bring tremendous benefits, since they allow carbon dioxide to accumulate in the blood and cells of human organs! Why do the highlanders not suffer from diseases such as asthma, hypertension or angina pectoris, which are common among the townspeople? Because the oxygen content at an altitude of 2-3 km is less. You have to inhale and exhale more deeply and the time for holding the breath also increases.
You can read about the importance of carbon dioxide on the Internet. I will not dwell on this now. It is only necessary to understand the following. Carbon dioxide is a source of life and a regenerator of body functions, and oxygen is an energy drink. Again, if you look at the life processes, it turns out that carbon dioxide is 60-80 times more important than oxygen! And yogis breathing with delays is not to exhale carbon dioxide and lose it as little as possible.
They distinguish 4 phases of pulmonary respiration:
- inhale - puraka;
- delay with full lungs - kumbhaka;
- exhalation - rechaka;
- delay with empty lungs - kumbhaka;
All exercises in pranayama consist of modifications of these four stages.
ANULOMA-VILOMA BREATHING TECHNIQUES
One of the most effective breathing techniques for most people is the Anuloma-Viloma technique. She is often referred to as the Queen of Pranayama. It allows you to cleanse and energize the body, turn off the mind and raise the vibration of all human bodies. I learned about it from Dmitry Lapshinov, the prano-eater. To get acquainted with this wonderful breathing technique, Dmitry recorded a video that I recommend watching.
1. You must sit in a comfortable position. Remember that there should be no discomfort and pain in the body, which can distract from the breathing technique itself.
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START DEVELOPING3. Take a deep breath in the left nostril. In this case, you need to keep counting slowly in your head, for example, up to 4.
4. When you have fully inhaled, close your left nostril with your pinky and ring finger. Hold your breath for 16 seconds.
5. Now open your right nostril with your thumb and exhale for a count of 8.
6. Again inhale with the right nostril for a count of 4 and close the right nostril to hold the breath for 16.
1 second inhale - 4 seconds breath hold - 2 seconds exhale.
And comfortably increase your breath holding time.
All proportions up to the 12-48-24 level are considered preparatory.
Level 12-48-24 is considered the lowest type of pranayama. People who came to disciples to yogis had to breathe in this proportion for an hour while sitting in Padmasana. At first glance, it seems that this level is easy to achieve, but in reality it is not. It took me a whole year. At this level, energetic flushing of the aura takes place, all impurities are removed from the physical body.
Level 24-96-48 is the middle type of pranoyama. A tremor appears in the body and it can even take off and hang in the air half a meter from the ground. Perhaps other miraculous powers (siddhis) will manifest as well. The aura becomes clear, dense and grows in volume 3-5 times.
Level 36-144-72 is the highest form of pranayama. One can attain the most difficult kind of samadhi - Nirvakalpa. There is a merger with God, who is in man in the form of the One Spirit. Such a person becomes the Creator. This level was reached by Jesus Christ, Gautama Buddha, Sathya Sai Baba, Rama and Krishna.
I think that in the context of this article we are more interested in health itself at all levels than siddhi. Therefore, the main goal can be considered the achievement of the minimum level of 12-48-24. Already here I began to feel all the benefits of holding my breath. Believe me, this practice is worth doing every day several times all your life. Positive effects were not long in coming after a month of practice.
THE BENEFITS OF RESPIRATING
Depending on the duration of the delay, the body will have a different effect.
Holding the breath from 3 to 20 seconds. This is the first stage of kumbhaka. It allows the body to more fully assimilate oxygen and release excess carbon dioxide. The body at this time learns to conduct as much energy as possible through itself. The result is cleansing and an increase in the volume of the energy body. You feel like a charged battery! This stage can be performed by anyone without any experience in pranayama.
Holding the breath from 20 to 90 seconds. The second stage of kumbhaka can already get rid of some ailments, rejuvenate the body and cause various psychophysical phenomena. The need for large amounts of food is also noticeably reduced. Some people, with long training sessions, even switch to prano-eating. No willpower should be used for such a delay. The process should be accompanied by ease and gradualness!
Holding your breath for 90 to several minutes. The third stage of kumbhaka can cause a yogi to have a controlled pre-coma state, which allows him to discover the hidden possibilities of the body (siddhi). But only advanced yogis can afford such a delay. Our main goal is not the phenomenal capabilities of the human body and psyche, but the restoration of health, which we foolishly always waste, thinking that this is an endless resource.
But, like any other medicine, it can turn into poison at high doses. Therefore, the main criterion in practice is to gradually increase the delay time. Classes must be started from the very minimum, with a 4-second delay. According to many people's reviews, even small delays of 8-10 seconds already give a healing and rejuvenating effect. These short delays help in treatment:
- bronchial asthma, hypertension, angina pectoris;
- relieve weakness and shortness of breath, headache, dizziness, insomnia;
- eliminates obesity and thinness, bringing the patient's weight back to normal;
- decreases the excitability and the amount of cholesterol in the blood;
- spasms of blood vessels of the brain and heart pass.
The absence of the symptoms listed above can already make life easier for many and refuse to constantly take medications. After the first signs of an improvement in my health appeared, I told my parents about the effect of holding my breath. Now they also practice it and say why no one told us about it before.
In general, I believe that this should be taught from the very first grades in order to maintain your own health in order, and not rely on doctors and pills. As a result, holding breathing became a medicine without medicine for me!
Here's what I noticed about myself after a month of practice!
Cleansing the body of harmful substances. When practicing anuloma-viloma, it may seem that the work is only with the respiratory tract, but this is not so. In the process of practice, the lymphatic system is activated, which begins cleansing processes throughout the body. With long practice and light nutrition, I cleaned my body well and it worked.
Rejuvenation effect. There was a noticeable improvement in skin color and disappearance of bruises under the eyes. The body becomes more flexible. Hair stops falling out and nails stop breaking.
Increasing energy levels and eliminating drowsiness. With prolonged breath holding, the level of oxygen absorption increases significantly from 6% to 20%. This significantly increases the energy level. The first results can already be seen in a month. During the day, I ran like an Energizer battery, and the duration of sleep was reduced. I started sleeping for 4-5 hours from 22 to 2-3 in the morning and felt great.
The work of the nervous system has improved. The Anuloma-Viloma breathing technique not only tones up the body, but also allows us to work with our emotional body. Inside, there was a feeling of calmness and peace. I became less annoyed over trifles, my outbursts of anger began to break out less and less. There is always a smile on the face during the day, which could be called a "smile of detachment."
Brain work sped up. After holding my breath, I felt a higher level of synchronization between the left and right hemispheres of the brain. Visualization practices became brighter and clearer, and logical thinking faster. In the morning it is very noticeable how the mind is pure and concentrated. Due to this, I became faster in life.
5 RULES FOR BREATHING TRAINING
Remember that breathing can NOT ONLY HEAL, BUT HARM.
Therefore, before embarking on direct breathing training, you need to know a few basic rules.
Breathe on an empty stomach
The best time for breathing practices is early morning or late evening, as the stomach should be empty. You can practice during the day, but 2-3 hours after eating. I recommend that you immediately avoid heavy protein foods such as meat, fish and chicken eggs. In short, for good results in holding your breath, you must switch to vegetarianism.
Be relaxed
When holding your breath, it is very important to keep your mind calm. If you constantly think about something, then a good breath holding time will not be achieved. The calmer the mind, the deeper we breathe. Therefore, you need to relax before practice. You can do this with meditation, a hot bath, or relaxation music. It is best if you stop your internal dialogue and concentrate on experiencing Unconditional Love.
Measure your results
Imagine holding your breath workout is your "spiritual bar". An excellent result will be if the holding of the breath while inhaling or exhaling in the practice of Anulom-Viloma will reach 40 seconds with a duration of 30 minutes. Therefore, two indicators should be monitored: the delay time and the duration of the lesson itself. In no case should you chase the result! Just practice every day and your numbers will go up!
Concentrate on the process
In the process of breathing, it is very important to avoid the state of "waiting for the end" of the practice. It is better to direct your attention to the flows of "prana" along the spinal column. Inhale - imagine how vital energy rises from the coccyx to the crown of the head. Holding on to inhale - concentrating on the brow, where we have the Ajna chakra. Exhale - direct your attention to prana down the spinal column. Delay on exhalation - concentrate on the first chakra in the tailbone area.
Give up drugs
Holding your breath is completely incompatible with drinking alcohol. Even if you like to take it in small doses on weekends, it can lead to soreness in the body and other unpleasant consequences. Others also complicate the practice: the use of tobacco, coffee, tea and even sugar and salt in large quantities.
When you start to practice holding your breath, you stop taking all of the above. And without any struggle, everything disappears by itself. The body begins to rapidly cleanse itself and discards everything foreign. Therefore, if you do not know, or stop drinking coffee every day, then the practice of holding your breath will definitely help you with this!
The ability to hold your breath for long periods of time is a highly coveted skill. Perhaps you want to stay underwater for longer while diving or surfing, or simply trying to impress your friends. In any case, you will be surprised how easy it is to develop this ability if you use the right methods and follow the proper safety precautions. All this can be found in this article.
Steps
How to train properly
- Don't breathe in too much air so you don't feel like you're about to burst. This creates tension in the body, which increases energy expenditure. It is necessary to fill the lung capacity by about 80–85% to remain able to relax.
- After 90 seconds, exhale briefly to release the used air, and then take three full breaths in and out. This is called semi-lung clearing.
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Repeat the deep breathing and purging process, then hold your breath for two and a half minutes. After the first test breath for 90 seconds, repeat the deep breathing and lung clearing exercise. Each exercise should be one and a half minutes long.
- After that, inhale and hold your breath for two and a half minutes using the stopwatch. Do not try to hold your breath for a longer time yet.
- After the time has elapsed, exhale the used air and take three inhales and exhales to semi-clear the lungs. Then breathe deeply for two minutes and take another minute for a semi-sweep. You are now ready to try holding your breath for as long as possible.
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Sprinkle cold water on your face. At this stage, it is helpful to wet your face with cold water before trying to hold your breath. It has been observed that when the face comes into contact with cold water, bradycardia or slow heart rate occurs, which is the first stage of the mammalian diving reflex. This step is optional.
- It is not necessary to completely put the head under the running water. Just sprinkle cold water on your face or apply a cold, damp cloth before holding your breath.
- Do not use an ice pack. The same study showed that shock from excessive cold stimulates other reflexes. The water temperature should be around 21 ° C and the rest of the body is relaxed.
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Inhale and hold your breath for as long as possible. Get into a comfortable sitting position and fill your lungs to about 80–85% of their full capacity. Hold your breath for as long as possible and do not move so as not to waste extra energy and oxygen. It is better to ask another person to time the time: if you do not constantly look at the clock, time will go faster and you may not breathe longer.
Relax every muscle in your body. When you need to hold your breath, it is very important to completely relax and release any tension in the body. Close your eyes and focus on relaxing each part of your body in turn. Start with your feet and gradually work your way up to the neck and head. This exercise can significantly slow down your heart rate and increase the time you hold your breath.
- Focus on relaxing thoughts. When you are no longer able to stay relaxed, try distracting yourself with some activity using your hands (for example, you can count to 99 on your fingers).
- Try not to move when holding your breath. When you move, you consume oxygen and shorten the time you hold your breath. Stay still.
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Exhale slowly. When it becomes impossible to hold your breath anymore, try not to exhale all the air at once. First, exhale about 20% of the air, then inhale to get the oxygen to critical points in the body. After that, breathe out and inhale fully.
Repeat the above steps 3-4 times per session. If you increase the number of repetitions, then you risk causing damage to the lungs and the body. If desired, you can perform one session in the morning and another in the evening. Exercise to learn to hold your breath for a few minutes in a short time.
How to optimize lung capacity
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Exercise to increase lung capacity . It is impossible to increase the size of the lungs, but there are many ways to increase the volume of inhaled air and the efficiency of oxygen absorption. In particular, a rigorous exercise plan can help you strengthen your lungs and increase the amount of air you breathe.
- Do cardio regularly... Intense cardiovascular exercise during regular exercise is incredibly effective in strengthening your lungs. Running, jumping, aerobics or swimming will be excellent exercises for the heart and blood vessels, which will improve blood circulation and put stress on the lungs so that they actively saturate the body with the necessary oxygen. Exercise at intense peaks for 30 minutes to keep your body working at full capacity. This will achieve the best results.
- Train in the water... Water workouts (swimming, water aerobics, underwater weight training) are also cardio workouts, but the water increases resistance, making each task more challenging. The lungs have to work harder to supply oxygen to the body, as a result of which the lung capacity gradually increases.
- Train on high ground... The higher you are above sea level, the less oxygen there will be in the air. Consequently, the lungs need to work harder to supply the body with oxygen. This is a great way to strengthen your lungs, but don't overdo it or you risk becoming a victim of altitude sickness.
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Lose weight . Excess weight impairs the efficiency of oxygen utilization by the body as blood has to oxygenate the increased body weight. As a result, competitors in breath-hold competitions often seek to lose weight several weeks before the competition.
Quit smoking . It has long been known that smoking has a negative effect on lung health. If you quit smoking, your lungs' ability to release carbon dioxide and absorb oxygen will increase significantly in just a few weeks. If you want to strengthen your lungs and increase their capacity, then quitting smoking should be the first item on your agenda.
- Also, try to avoid secondhand smoke, which also negatively affects the lungs.
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Play a brass or brass instrument. You will need significant lung strength to play such instruments. This is a great way to strengthen your lungs and improve your ability to control your breathing. Among other things, playing a musical instrument is a wonderful skill that brings an incredible sense of personal satisfaction.
- A flute, clarinet, oboe or saxophone will be a good option for a wind instrument, while among the popular brass instruments are trumpet, trombone and tuba.
- If you have a good voice, try singing to develop lung strength. To sing, you need to learn to control your breathing clearly. This is a great complementary exercise if you want to hold your breath for a long time.
How to take precautions
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Always train with a partner. It is highly recommended not to practice holding your breath alone. The main reason is that your partner can help you if you pass out (which often happens during training with attempts to hold your breath for as long as possible), prevent you from hurting yourself and help you recover. Also, the partner can time the time and notify you about the expiration of each interval of 30 seconds.
Train while sitting, not lying down. The best position to practice holding your breath is sitting in a comfortable upright position on a sofa or chair. This way you can waste less energy. It is not recommended to train while lying down, as there is a risk of swallowing your tongue if you lose consciousness.
Only practice holding your breath underwater under the supervision of a professional. Usually people practice holding their breath in order to submerge themselves, but never do the exercises on their own without supervision. As mentioned above, during such training, people often lose consciousness and pass out. If you lose consciousness under water, then you risk drowning.
- Avoid unnecessary movements to avoid wasting oxygen and reducing the amount of time you can hold your breath.
- Don't think about holding your breath. Think of pleasant things so that you forget about the urge to breathe.
- Take a few deep breaths before holding your breath for a long time.
- Try to relax, close your eyes, and release any tension in your body. If you are underwater, always leave a little energy to get to the surface.
- Do not train underwater, even with a professional nearby! There are many known fatalities. Don't become another victim of carelessness!
- Remain calm when holding your breath above or under water, as excitement speeds up your heart rate, which increases oxygen and energy consumption.
- Breathe out as much air as possible from your lungs (carbon dioxide and nitrogen), but do not overdo it, then breathe deeply for a minute (beware of a state of euphoria), and then inhale air to almost full lung capacity (no need to protrude the chest) and after ten seconds jerks for 2 minutes, try 15, and then 30 seconds.
- Try not to exhale. You only need to exhale once when the time is up. You can also try meditation. Meditation helps you breathe calmly.
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Practice breathing deeply. Before you hold your breath slow inhale and exhale using the diaphragm. This will free up poor quality air from your lungs. Inhale for five seconds, hold your breath for one second, and then exhale for another ten seconds. This exercise should be repeated for two minutes. During exhalation, try to squeeze out all the air from your lungs to the last "drop".
Purge carbon dioxide from your lungs. When you hold your breath, the feeling of pressure in your lungs is not associated with the need to inhale. This feeling is caused by the accumulation of carbon dioxide in them, which seeks to leave the body. Over time, the pain from carbon dioxide build-up increases. To minimize this process, it is necessary to squeeze all the carbon dioxide present from the lungs before holding your breath. Follow these steps:
Inhale and hold your breath for a minute and a half. This is a test breath that will allow the body to adapt to the cessation of air flow. Use the timer to count down 90 seconds, and don't try to hold the air for any longer just yet.