There are a number of breathing latency practices that allow us to normalize the work of all organism systems, improve well-being and increase awareness. Having mastered them, you will reveal the potential of your body, increase the productivity of brainwriting and not only. What is the benefit of the delay of breathing and how to perform breathing exercises?
The benefits of breathing delay for the body
The practice of breathing delay 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 required. It is an excess of carbon dioxide, no matter how paradoxically, has a beneficial effect on the saturation of the body with oxygen.
Due to this, the following processes in the body are activated:
- the influx of blood to the light, heart muscle and other internal organs improves;
- it is normalized by blood pressure;
- increased blood flow to the brain;
- the activity of gas exchange processes is stimulated;
- the functioning of the parasympathetic nervous system is normalized;
- endorphins are intensified - joy hormones;
- restores acid-alkaline balance, which has a positive effect on stress resistance.
Respiratory Delay:
- improves well-being and mood;
- helps to get rid of bad habits;
- contributes to the preservation of clarity of consciousness;
- reveals a creative start;
- increases the concentration of attention, strength and endurance.
In yoga, the exercises for the delay of breathing are called "Cumbha". Antar-Kumbhaka - Stop breathing on the breath, Bakhir-Kumbhaka - in exhale. Next, we will consider in detail the benefit of both practices.
Breathing delay
The benefit from the breath's delay on the breath is especially noticeable if you manage to last without breathing 1.5 minutes or more. It should be started with a smaller number of time, gradually increasing it. 90-second breathing delay on inhale allows:
- accelerate metabolic processes;
- reinforce cell breathing;
- increase cell regeneration intensity;
- normalize mental activities.
With regular practices, these exercises prolong youth and improve the quality of life. A person clearly perceives the surrounding reality and feels good.
Breathing delay
This technique is more complicated than the breath delay on the breath. The absence of oxygen in the lungs activates the need of the body in obtaining this gas, and therefore it is difficult to refrain quite difficult. Launch of breathing on the exhalation of most people lasts less than in the breath.
To delay the breathing process on exhalation can be started from 20 seconds. This time interval is not dangerous for the body, and there are no contraindications of this exercise. Even such a minor respiratory delay will increase the absorption of oxygen, which will benefit from brain activity.
Some experts believe that if a person cannot hold his breath for 40 seconds in exhalation, something is wrong with his body. This is not a reason to worry - regular training will increase body capabilities.
Artificially removing the moment of inhalation after the exhalation, you can:
- reduce the pressure due to the vasodilative properties of carbon dioxide;
- reduce excitability and strengthen the nervous system;
- normalize saliva and sweating;
- to establish the work of the gastrointestinal tract.
Respiratory Delay - Benefit or Harm to Health?
The benefits of the breath delay for the brain, the cardiovascular and nervous system are indisputable. However, in some cases, this practice may cause harm. Do this exercises can not:
- during pregnancy, especially in early terms;
- with violations of cerebral circulation;
- for diseases of the respiratory and cardiovascular system;
- in the pathologies of the endocrine glands.
If you have bad habits, the breathing delay will not be dangerous, if you do not diligence and begin to engage gradually. Many note that breathing exercises contribute to rapid relief from dependencies, including nicotine and alcohol. Thus, breathing delayed exercises are recommended to people with disorders of food behavior, smokers, alcohol and drug addict.
With caution to the delay of breathing, it is worth considering psychic pathologies. Although these exercises are often used in the treatment of depression. In any case, it is better to preliminarily advise with the doctor. It is impossible to start practicing Cumbhaku after recently suffered injuries or operations. Breathing delayed exercises cannot be done with apnea - disease associated with an involuntary respiratory stop (as a rule, during sleep).
Breathing delay under water. Fridayving - benefit and harm
To the delay in breathing under water, it is possible to proceed only after successful practice on land. Even if you easily stay without breathing, it is still dangerous to dive without observing the coach or other experienced person - it is fraught with accidents. It is better to start in the pool, only then you can move to dives without scuba in open water - scuba diving, or free diving. It is necessary to constant control over your condition. If dives are given hard, it is better to abandon them.
Fridians are able to detain their breath on the breath of 10 minutes and more. Absolute record is 22 minutes 30 seconds - this result demonstrated the German athlete Tom Sitas. Of course, even a delay for a few minutes will be difficult. Gradually increasing the time interval, you achieve the best results.
Breathing delay under water:
- increases the volume of the lungs;
- increases elasticity of vessels;
- strengthens the heart muscle;
- increases muscle stamina and strengthens the binder;
- improves brain activity;
- from the point of view of energy flows, normalizes energy exchange in the body, returning the feeling of harmony and integrity.
As for harm, long breathing delays under water causes a protective immunity reaction to an atypical circumstances for the body. Skin rashes and other allergic reactions may appear, chronic diseases are aggravated. In addition, too heavy loads make the body vulnerable to infections. As with the practitioners on land, the Fridayving needs to be approached in detail and consistently. But in the end, freeving has a positive effect on health.
Technique and exercises for the development of breathing delay
The technique of performing breathing exercises:
- Engage on an empty stomach.
- Respiratory gymnastics are better to run sitting.
- Do not smoke before classes, do not drink coffee and alcoholic beverages.
- During the breath delay, the back should be smooth, the muscles are relaxed.
- Before proceeding with classes, you need to improve physical training. Reference some time by gymnastics or fitness. Yoga is perfect for both Yoga.
- Immediately before breathing delay, it is necessary to provide even deep breathing for a few minutes. The more deep breaths and exhalations you will do, the longer you can detain the breath in such exercises,
- The development of breathing delay techniques on exhalation takes more time than breathing on the breath. Be prepared for consistent work.
Exercises:
- A classic way to delay breathing on the breath is a ratio of 1: 4: 2 (1 - inhale, 4 - breathing delay, 2 - exhale). The conditional unit is equal to one pulse or step. This is the best exercise for continuing. Inhale itching through the nose. For beginners, the ratio is 4: 2: 4.
- Exhale the air and climb on half a minute. Listen to sensations, focus on doing exercise. When a desire to breathe will be strong, pulsating, make a smooth breath. A gradual increase in breathing delay time will develop your light and cardiovascular system.
- Having delayed the breath on exhalation, wait half a minute, then exhale the remnants of the air to the end (and they, as a rule, remain) and only then inhale.
An ordinary person knows how to deliberately delay his breathing from thirty seconds to one minute. This is the standard respiratory delay time.
Attempts to increase this time can lead to dizziness and fainting. For those who dream to learn to breathe well and detain their breath at the maximum time, there are special techniques.
Let's start with the delay of breathing under water
Let's start with examples. Pearl catchers can stay in water for a few minutes, otherwise they will not be able to earn a piece of bread. The time is under water among them from 3-4 minutes to 6-7. Trained athletes can stay without air two or three minutes.
In order to learn a long time to stay without air, we must take into account a few moments:
- The duration of stay under water depends on the ability to delay breathing on land. In order for the body to be less oxygen, it is necessary to get rid of excess weight.
- The main meditative techniques will help to remain calm, slow down the heartbeat will remove the alarm and extra thoughts. In such a state, a person consumes less oxygen and can stay underwater longer.
- To extend the delay time under water, it is necessary to saturate light oxygen. For this, there are special techniques that anyone can master. The newcomer is enough to simply breathe into lungs more air.
Diving delay
During diving, the body is experiencing a strong physical activity. The body requires large portions of oxygen. Cold water causes narrowing vessels. As a result, blood brings less oxygen and worse takes carbon dioxide from the cells of tissues and organs. And therefore the so-called circulatory hypoxia occurs, i.e. Oxygen starvation.
Respiratory delay on inhale increases pressure in the lungs. Blood does not feed the heart due to the blood flow.
For a while, the desire to breathe is not very painful. Until that time, until the respiratory center fertilates due to the pressure of accumulated carbon dioxide, man is able to control himself.
Do not nine to do inhale, you can only apply a volitional effort. Durable carbon dioxide reduces sensitive respiratory centers receptors. An unbearable desire to breathe not so sharp, and the diver can increase the time of air without air.
The subsequent need of inhale is a signal to what it is time to pop up. The body has spent reserves and oxygen and further stay under water can give formidable complications. Acute lack of oxygen leads to a fainting and death.
Curious: the deeper immersion, the less oxygen requires the body.
Those. This is a complex process: oxygen pressure in the mixture at a depth above, and the diver can be longer under water without oxygen deficiency, despite the fact that there are almost no oxygen in the lungs (critically small).
But when floating, nature takes its own: general pressure is reduced, and according to the same Dalton's law, the oxygen pressure in the mixture (partial pressure) quickly falls, which leads to the loss of consciousness at the diver, and as a result of death. So it is not recommended to joke with diving training on depth.
Deep under water pressure inside the lungs is not lower than in the atmosphere. The closer to the surface, the pressure below.
Arbitrary breathing delay
To delay the breath on short gaps naturally and non-dangerous. Normally, respiratory delay is approximately 30-40 seconds after inhalation and about 20 seconds after exhalation. In rare cases, a person is able to breathe one minute, or a little more.
Attempts to increase the time of finding without oxygen will lead to brain hypoxia. Professionals do without air for a few minutes (2-4 min.)
Before such a test, they pumped the body with pure oxygen. Special respiratory techniques contribute to hyperventilation of lungs.
Thrust the body impregnated with oxygen extends the time of air without air. This ability can be developed and train.
Reference Relief Delay
The body dies if it is without air about 4 minutes. The brain begins to suffer from hypoxia, and its cells die off.
Athletes are trying to increase the life volume of lungs - it allows not to breathe for several minutes without harm to the CNS.
Oriental practices are known for the fact that yogi can arbitrarily slow down the pulse, heart rate and fall into a state of peculiar anabea. At the same time, the oxygen consumption of the organism is strongly reduced, and the brain cells do not have starvation even with very long breathing delays.
World Breath Delay Record
In China, a new world record was installed on the breathing delay under water. The German T. Sitas stayed under water 22 minutes and 22 seconds. By this, he broke the past own record, which was 17 minutes and 28 seconds.
Establishing a record fixed cameras. Sitas with his record breathing retention will be listed in the Guinness Book of Records. Before him, the record holder was a leaving from Switzerland Peter Cola. He was able to stay underwater 19 minutes and 21 seconds.
Tom increased this amount by 20 percent. To do this, he needed perennial persistent training and a huge power of will.
Record for breathing delay on land
In contrast to the record of the breathing delay under water, the "land" record for the delay of breathing is significantly less - only about 10 minutes. This is explained by the fact that in the nature of the person laid a reflex that got from mammals. It is called diving reflex, in which the pulse frequency is reduced and the vessels are compressed. But they are not vital for the body.
In the brain vessels and in the heart of the blood flow remains normal. Experienced athletes this reflex helps to reduce the pulse frequency almost half. On land, this reflex does not work. For this reason, the record of breathing latency on land is half smaller than under water.
Respiratory Delay: Benefits and Harm
Yoga, practicing a variety of techniques of proper breathing, are striking an ordinary person with almost supernatural capabilities.
Breath Delay: Use
Long breathing retention stimulates the metabolism and doubles the energy that is necessary for the body. Breathing delay practice is useful for neurities, people prone to depression and aggressive behavior.
Breathing training perfectly restores mental equilibrium. The indicators are improved in those who are inclined to respiratory diseases. The breathing delay improves the functioning of the digestive tract, regulates the operation of sweat and sebaceous glands.
The main plus of this technique is that it allows you to reveal the reserve capabilities of the body and re-posing a nervous system.
Respiratory Delay: Harm
There may be no bad habits to harm practices to those who study the breath's delay. Successes are achieved only when restructuring nutrition and revision of lifestyle.
Alcohol, or tobacco inxication is incompatible with classes. It is contraindicated to practice a long-lasting respiration to people suffering from serious heartfelt, or mental illness.
You can not deal with those who have not yet recovered from the newly transferred illness. The suffering from the internal secretion authorities is also better to refrain from practice, because after a breath's delay, it can be worse. Especially involved in pregnant women.
Breathing delay in a dream
On average, the night retention of breathing is about 20-30 seconds. This is a physiological, involuntary apnea. If it reaches the values \u200b\u200bin two or three minutes - it is a dangerous symptom. After the breath is delayed on this time, the brain cells begin to test oxygen starvation.
The main reason for the phenomenon is snoring, because of which the lumen is narrowed in the larynx and in the nasal passages. During the night of the apnea, the patient may wake up an infinite number of times.
As you should have extended, it falls asleep again and after a short period wakes up again. People suffering from breathing night delays are experiencing a "chronic fatigue syndrome because of a torn, not giving sleeping. They are tormented by headaches, suffer from reducing intelligence, irritability. Apnea during night sleep is a dangerous phenomenon that threatens life and requiring immediate treatment.
Breathing Delay Test
Respiratory delay tests are undergoing people suffering from heart and elderly diseases. Healthy people can make a sample just to learn their performance.
Sample with breathing
Sample rod - Test for breathing delay at the entrance
Essence: You need to make a deep (but not maximum) inhale - the lungs must be filled with 2/3 of the maximum volume, and delay breathing. Nose pinch your fingers or trailer for the purity of the experiment. Test sitting is performed, time to the inhalation flows over the stopwatch.
A healthy person without special workouts will show the time of 40-60 seconds of breathing delay (man), and 30-40 seconds (female). In trained athletes - respectively 60-120 and 40-95 seconds.
Genci's sample - breathing delay test
Essence: pre-make 2-3 deep respiratory cycles (breathing - exhale). Then deep exhalation and maximum breathing delay. A good indicator is more than 30 seconds of respiratory stop. Excellent - 60 or more seconds.
Respiratory Delay: Norm
Thus, they consider the normal breathing to be the norm in an ordinary person after a deep breath - 30-40 seconds, after full exhalation - about 20 seconds. These are average indicators of a healthy person. Of great importance is the conscious desire of the subject to participate in the experience.
The most objective indicators can be obtained by listening to the patient's heart when his attention is distracted. If during this procedure ask him to delay your breath, he does it with a high voltage of will. The indicators are somewhat increasing.
Maximum breathing delay
Often, respiratory delay indicators during the sample exceed the average level. The breathing delay on the inhalation of trained people is from one minute to 90 seconds. In exhalation, the maximum breathing delay is more than 60 seconds. To determine the vital ability of the lungs, wechi test (exhalation delay), breakdown rod (exhale delay) and Serkina break (three-phase sample).
Breathing delay training
Respiratory training system is the most popular health remedy. Having learned to breathe correctly, you can successfully monitor your emotionally mental state. And for lovers of scuba diving, the exercise for breathing delay is simply necessary.
Breathing delay
The correct execution of this exercise trains the subconsciousness to delay the breath even when a person does not seek to do it consciously.
Relaxation is the most effective way to achieve the desired result. The technique of proper breathing delay on the breath implies an alternative relaxation of the diaphragm, the interrochemical muscles and muscles of the abdomen.
It is held in several techniques:
- Breathe deeply.
- Focus on top ribers and clavicle.
- Lift your shoulders and hold in this pose.
- Alternately relax your shoulders, muscles of larynx, facial muscles and chin.
- Feel the feeling of peace and complete relaxation.
- With inconvenient desire to exhale slightly inhale a little air.
This reception increases the ventilation area of \u200b\u200bthe lungs, improves blood flow to heart. Blood is poured, hemoglobin begins to give it to her oxygen. Breathing deepels: the delay after the breath improves gas exchange and saturates blood oxygen.
Breathing delay
- Fully breathe air.
- Tighten your stomach.
- Lift the diaphragm.
- Relax interrochet muscles.
- Hold straight spine.
- Relax your face, chin and larynx.
- If you wish, breathe breathe a little bit: this technique will allow you to prolong a pause without effort.
A sharp increase in carbon dioxide stimulates the respiratory and nervous system. The level of hydrogen ions increases, and the body begins to absorb electrons strongly, i.e. - energy in its pure form.
Increasing the temperature and strong sweating - the 1st sign that the breathing delay is done correctly. The benefits of exercise is that it stimulates the production of powerful energy by the body.
Having learned the technique to properly detain the breath, you can significantly improve health, become a more balanced and harmonious person. You can open new opportunities and awaken the hidden reserves of the body. And for divers and those who are engaged in snorkeling, the ability to delay the breath is the absolutely necessary tool.
In the Health Category, I could not bypass the topic of breathing exercises. For most respiratory process is something ordinary. Well, breathe and breathe. And how important it is to breathe correctly nobody knows. I myself did not pay attention to this question, until several years ago did not. It was thanks to her that I met with breathing delays and felt the beauty of their positive influence on the body. Now I exercise 2 times a day for 10-30 minutes, using the most powerful breathing technique called Anuloma-Viloma.
Breath delay or pranayama in yoga
Yogis understood long ago, as a conscious breathing delay positively affects health. And they kept this secret in secret several thousand years. But now, thanks to the Internet, many sacred knowledge is available to everyone and it would be wrong with them not to take advantage of your health. So the breathing delay 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" - an increase, stretching. It turns out that pranayama means an increase in vitality. And from Sanskrit "Yama" translates as "termination, stop, delay." Therefore, another translation option is "breathing delay." According to Panaima Panajali and is a breath delay.
Pranayama is the cessation of inhalation and exhalation.
Yoga Sutra 49.
The breathing retention ensures a longer period of assimilation of prana and a longer time of gas exchange in cells, as a result of which oxygen is absorbed and carbon dioxide is distinguished. Many know that oxygen is very important for the body, but not many know about even greater importance of carbon dioxide. Scientists found out that oxygen human cells need 2%, and carbon dioxide - 7-8%, i.e. 4 times more!
How do most of us breathe? Very superficial and fast, without performing breathing delays. But after all, the delay of breathing bring colossal benefits, since it allows you to accumulate carbon dioxide gas in the blood and human cells! Why do the mountaineers do not suffer from such diseases as asthma, hypertension or angina, which are common among citizens? Because oxygen content at an altitude of 2-3 km less. You have to inhale and exhale more deeply and the delay time of breathing is also increasing.
You can read about the importance of carbon dioxide on the Internet. I will not stop at this now. It is necessary to understand only the following. Carbon dioxide is the source of life and the regenerator of the function of the body, and oxygen is energy. Again, if you look at the processes of life, it turns out that carbon dioxide is 60-80 times more important than oxygen! And the breath of yogis with delays is to not exhale carbon dioxide and lose it as little as possible.
They allocate 4 pulmonary respiration phases:
- inhale - Purak;
- delay with full lungs - Cumbhaka;
- exhalation - river;
- Delay with empty lungs - Cumbhaka;
All exercises in pranayma consist of modifications of these four stages.
Breathing techniques Anuloma-Viloma
One of the most productive breathing techniques for most people is an Anoma-Viloma technique. It is often referred to as Queen Prana. It allows you to clean and fill the body to turn off the mind and increase the vibrations of all bodies of a person. I learned about her from Pranida Dmitry Lapshinov. To familiarize yourself with this wonderful breathing technique, Dmitry recorded the video that I recommend to see.
1. It is necessary to sit in a convenient position. Remember that there should be no discomfort and pain in the body, which can distract from the technique itself.
Train your brain with pleasure
Develop memory, attention and thinking using online simulators
Start developing3. Make a deep breath in the left nostril. At the same time, it is necessary to keep an account slowly in the mind, for example, up to 4.
4. When you fully inspire, close the left nostril with a little finger and a ring finger. Make a breathing delay for 16 seconds.
5. Now open the big fingers right nostril and exhale to account 8.
6. Again, the right nostrils are inhaling to account 4 and cover the right nostril to delay breathing on 16.
1 second inhale - 4 seconds Breathing delay - 2 seconds exhale.
And comfortably increase the delay time of breathing.
All proportions to level 12-48-24 are considered preparatory.
Level 12-48-24 is considered to be the lowest view of Pranayama. People who came to the disciples to yoga should have been breathing in such a proportion within an hour, sitting in Padmashan. At first glance, it seems that this level is easy to achieve, but in fact it is not. I needed for this all year. At this level there is an energy flushing of aura, all uncleans from the physical body are removed.
Level 24-96-48 is the middle type of pranayama. A trembling appears in the body and it can even take off and hang in the air in the half meter from the ground. Other wonderful forces (siddhi) will also be shown. Aura becomes clean, dense and grows in a volume of 3-5 times.
Level 36-144-72 is the highest form of pranayama. A person can achieve the most difficult view of Samadhi - Nirvakalpa. There is a merger with God located in a man in the form of a single spirit. Such a person becomes the Creator. This level reached Jesus Christ, Gautama Buddha, Satya Sai Baba, Rama and Krishna.
I think that in the context of this article we are interested in the health itself at all levels than Siddhi. Therefore, the main goal can be considered the achievement of the minimum level in 12-48-24. Already here I began to feel all the benefit of the breath delay. Believe me, this practice is to do it every day several times all my life. Positive effects were not forced to wait after a month of practice.
The benefits of the delay of breathing
Depending on the duration of the delay on the body, various impact will be provided.
Respiratory delay from 3 to 20 seconds. This is the first stage of Cumbhaki. It allows you to more fully absorb oxygen by the body and allocate excess carbon dioxide. The body at this time learns to spend through itself as a larger energy flow. As a result, it is cleaned and an increase in the volume of the energy body. Feel yourself as a charged battery! This stage can be performed by everyone without any experience in pranayama.
Respiratory delay from 20 to 90 seconds. The second stage of Cumbhaka can already get rid of some ailments, rejuvenate the body and cause various psychophysical phenomena. The need for making a large number of food is also noticeably reduced. Some people with long-term training even go to pranoedy. For such a delay, in no case cannot be used by the power of will. The process must be accompanied by ease and graduality!
Respiratory delay from 90 to several minutes. The third stage of Cumbhaki may cause a controlled precompetitive state in Yoga, which allow you to open the hidden possibilities of the body (siddhi). But such a delay time can afford only advanced yogis. Our main goal is not the phenomenal capabilities of the organism and the psyche of a person, but to restore the health that we always waste, thinking that it is an infinite resource.
But, like any other medicine, it can turn into poison at large doses. Therefore, the main criterion in practice is the gradual increase in the delay time. Classes must be started from the minimum, with a 4-second delay. According to the reviews of many people, even small delays in 8-10 seconds already give a wellness and rejuvenating effect. Such short delays help in treatment:
- bronchial asthma, hypertensive disease, angina;
- remove weakness and sidewash, headache, dizziness, insomnia;
- eliminates obesity and hoodoobu, leading to the norm of the patient;
- decreases the excitability and amount of cholesterol in the blood;
- Pass spasms of the vessels of the brain and heart.
The absence of the symptoms listed above can many of them can ease life and abandon the permanent adoption of drugs. After the first signs of improving well-being, I told about the effect of the breath of his parents. Now they practice it too and they say, why no one told us about it.
In general, I think that this needs to be taught from the very first classes to support his health itself in order, and not count on doctors and pills. As a result, breathing with a delay has become a medicine for me without drugs!
That's what I noticed about myself in a month of practice!
Cleansing the body from harmful substances. Practicing Anuloma-Wilom, it may seem that the work goes only with breathing paths, but it is not. In the process of practice, a lymphatic system is activated, which begins cleansing processes throughout the body. With long-term practice and light food, I cleaned my body well and turned out.
The effect of rejuvenation. There was a noticeable improvement in the skin color and the disappearance of bruises under the eyes. The body becomes more flexible. Hair stop falling out, and nails break.
Raising energy levels and removal of drowsiness. With a long breathing delay, the oxygen absorption level increases significantly from 6% to 20%. This significantly increases the level of energy. The first results can already be observed in a month. During the day I ran like a battery Energizer, and sleep duration was reduced. I went to bed 4-5 hours from 22 to 2-3 hours and felt fine.
The work of the nervous system has improved. Anomuas-Viloma breathing technique not only tones the body, but also allows you to work with our emotional body. Inside there was a feeling of calm and peace. Less began to annoy on trifles, my flashes of anger began to break through more and less. On the face during the day there is always a smile that could be called a "smile of abundance."
The work of the brain accelerated. After breathing delays, I felt a higher level of synchronization of the left and right hemisphere of the brain. Visualization practices have become brighter and more clear, and logical thinking is faster. In the morning, it is very noticeable as the mind is clean and concentrated. Due to this, I became faster in my life.
5 Rules for breathing training
Do not forget that breathing can not only heal, but also harm.
Therefore, before proceeding with direct breathing training, you need to know several basic rules.
I breathe on an empty stomach
The best time for breathing practices is an early morning or late evening, because The stomach should be empty. You can practice in the afternoon, but 2-3 hours after meals. I recommend right away to refuse severe protein food type meat, fish and chicken eggs. In a word, for good results in the delay of breathing, it is necessary to go to vegetarianism.
Be in a relaxed state
When breathing delay, the calm of your mind is very important. If you're constantly thinking about something, then good time delay in breathing is not achieved. The calmer the mind, the deeper we breathe. Therefore, before practice it is necessary to relax. You can do this with meditation, hot bath or music for relaxation. It will be better if you stop your internal dialogue and concentrate on the experience of unconditional love.
Measure your results
Imagine that breathing delay training is your Spiritual Rod. An excellent result will be if the breathing delay on the breath or exhale in practice anomua-virus will reach up to 40 seconds with a duration of 30 minutes. Therefore, you should track two indicators: delay time and long-term lesson. It is impossible to chase for the result! Just practicing every day and the indicators will grow!
Concentrate on the process
In the process of breathing it is very important to avoid the status of the "expectation of the end" of practice. It is better to send my attention to the streams of "prana" along the spinal column. Inhale - imagine how vitality rises from the tailbone to the top. Inhalation delay - concentrate on interbra, where we have Ajna Chakra. Exhaust - send attention to Prana down the vertebral post. Delayed exhale - concentrate on the first chakra in the area of \u200b\u200bthe tailbone.
Denial of narcotic drugs
The breathing delay is completely incompatible with the adoption of alcohol. Even if you love to take it in small doses on weekends, it can lead to painful feelings in the body and other unpleasant consequences. Also complicate the practice and others: tobacco use, coffee, tea, and even sugar with salt in large quantities.
When you start practicing breathing, you stop accepting all of the above. And without any struggle, everything itself disappears. The body begins to rapidly clean and discard all alien. Therefore, if you do not know, or stop drinking every day coffee, then the practice of breathing delay to you will definitely help!
Breathing is one of the main instinctive features of human behavior. We do not follow how to breathe and exhale, although it happens regularly and completely unconsciously. However, a person can control his breath, being in adulthood. Small children do not know how to confine their breath to a certain point.
Many practitioners yoga know that these exercises have a significant impact on the work of the internal organs, first of all, voice ligaments, aperture, lungs. The delay carried out consciously and according to a specific scheme, provides unusual results in the improvement of the human body.
What is prana
Prana is a source of energy, a source of life. It is not measurable with any devices, but its existence is not subject to any doubt. Prana exists in everything that surrounds us. Prana exists in the whole universe, in all live in this world. It is a power source, it gives energy resources for life.
Prana can be obtained in several ways. However, the easiest way to get it is inhale. Before she starts their activities in the body, it passes through all the energy flows. Prana's charge is extremely important because negatively painted prana will give negative energy.
In yoga, breathing is practiced, because it is believed that this practice allows you to accumulate the energy strength of Prana. In the breath, the lungs are revealed, which allows you to fill all the energy channels to this energy. Moreover, it is important to perform the movements of the diaphragm, and not only light, since, with the participation of the abdomen, the ventilation begins in those parts that are not affected during breathing with the chest. The best ascent of Prana occurs when the stomach moves.
The benefits of breathing delay for the body
First, in practice, the delay is very important to comply with the technique, since universal work can only strengthen the negative that has accumulated in the body, and not to clean it.
It should be practiced without hurrying, gradually increasing respiratory delay intervals. The benefits of this technique lies in the fact that not only the physical body is heated, but also mental. Thanks to the delay, the body has improved memory, enhancing the work of the immune system, improving blood flow, rejuvenating effect, as well as improved operation of the internal organs. The mental level is cleared of consciousness and energy channels. Chakras begin to work harmonious and open.
To properly delay your breath, it is best to get the recommendations of the practitioner yoga. There are different techniques, each of which helps to gradually learn to perform correctly and gradually.
What happens when the breath is delayed
With the correct technique of delay, the body begins to include internal resources that "slept" in a calm state for it. This means that all exchange processes begin to work accelerated, thereby activating the vital energy.
Internal human resources do not have borders, just not everyone knows how to properly use their potential. The breathing delay on the breath and in exhale are somewhat different at the technical part of the practice, but their impact on a person is almost the same.
Every person can delay the breath, but not everyone knows how to do it right. It is best to fulfill this practice under the guidance of a specialist. For properly supplied equipment, many hard workouts are required.
Breathing delay
It is worth starting the practice of delay from this technique. The delay in exhalation occurs much more physiologically than in the breath. Its execution is easier than in the breath.
In order to learn to perform breathing with a delay in exhalation, you need to adjust calm breathing. It is best to take a comfortable body position, put on comfortable clothes, relax. You can muffle the light and include relaxing music or mantra.
Beginners should be taken a deep breath after a series of calm respiratory movements, and then, after exhalation through the nose, delay breathing. After about 10 to 40 seconds, the feeling of the lack of oxygen will come. When dizziness or other unpleasant symptoms begin, it will be possible to make a calm gradual breath.
In case the breathing delay in exhalation does not imply any unpleasant symptoms, you can make a volitional effort and hold out without inhale for some time. With each occupation you can increase the intervals.
What gives a breath delay in exhalation
The body is updated, due to the preparation of Prana, as well as blood saturation with oxygen. All internal resources are starting to work accelerated, since the body feels the lack of receipt of the usual portion of oxygen.
It is important to practice the delay regularly that the body gets used to such loads. From the first lesson, delay the air to a too long period of time, because a negative reaction may follow. However, if the body does not resist, in this case there will be only benefits from this practice.
How to increase breathing delay
Before starting to delay the air, you need to learn exactly and calmly breathe the stomach without cycling the chest. When inhaling the belly, it works, mainly aperture, it allows you to reveal the energy of many chakras and helps in work.
You can practice to delay the water, lowering your head into a basin with a small amount of it, but the easiest way to perform it in a sitting relaxed position, configuring in advance and performing a certain preparation.
In order to increase the intervals between the inhales, it is necessary to regularly practic, it is desirable together with the mentor who could evaluate the correctness of the development of this technique.
There are some factors that affect the ability to increase breathing intervals. Such factors refers, first of all, overweight. Secondly, it is not worth practicing the delay if a person is ill with colds and nasophary disease diseases. In this case, simply will not work to make a full quality breath.
Breathing exercises
First you need to take a comfortable position and fully relax. Nothing should distract a person from practice. You can muffle the light and include monotonous soothing music.
After performing an exercise, you need to concentrate on the energy that enters the body, positively charged and healing it. In exhalation, she takes with them the whole negative through the legs.
Exercises with breathing is not easy to perform, but very effective. Make a couple of calm respiratory movements, breathing breathing on exhale and spend so long until light dizziness begin. If there are other unpleasant symptoms, you can draw a little earlier. But the smallest interval is from 10 to 40 seconds.
Each person has its own capabilities, so there is no single time for all people. You should focus on your own feelings. Many professional yoga divers and practitioners can detain their breath by 10 or more minutes, but this is the result of long-term practices.
From the first time to delay the breath more than one - two minutes will not work.
Performing an exercise should not be inflated cheeks. It will only be disturbed by unpleasant sensations in the face, and the air, which accumulated behind the cheeks, only prevents the right breath.
During the latency of the breath to try to increase the time interval, you can try to conduct an account or vote for yourself a poem to mentally distract from the desire to breathe.
You can perform a series of respiratory movements and make a defective breath, which will fill only a part of the light air. In this position to relax and delay their breath. It is advisable to hold out at least one and a half minutes, after which it will be possible to exhale, pushing the remnants of the air and inhale again.
For what a breath delay in pranayama
Many beginners, practicing the delay, neglect the execution of Asan. However, before proceeding with the practice of Pranayama, you need to make a complex at least from several major Asan.
The preparation of the spine and the body as a whole will have a significant impact on the delay efficiency. During the main Asan Pranaama, the energy flow will be activated and Prana will be able to enter the body without freely, saturating its vital energy.
Consciously regulating the stream of energy with breathing will allow to disclose chakras one after one, optimizing their operation. The enhanced work of the spiritual sphere allows a person to rethink its vital values \u200b\u200band interests. And thanks to breathing practice, he will feel a completely different person.
How to prepare for breathing delay
Breathing delay training requires a certain preparation. Depending on its level, the time interval between the inhales will vary. Before starting breathing practice, you need to psychologically tune in, relax and take a convenient position of the body.
It is best practicing a delay in the morning hours, or an empty stomach. Best of all even before the first glass of water. After practice, you can drink and snack slightly. Excess weight will be a decisive factor in the emergence of difficulties during practice, so it is worth thinking about the well-being of your physical body, before starting to engage in the techniques of delay.
Harm of breathing delay
With incorrect implementation of technology, the harm of breathing delay is possible. The borderline state of oxygen starvation of the organism is dangerous, when the delay is too large for an unprepared person. From the correct delay of breathing depends, whether the body will benefit this practice, or harm.
The delay of breathing should be practiced gradually and regularly, preferably under the guidance of the competent mentor. In case of incorrect execution of technology, you can harm your body. In addition, it should be remembered that practicing should be started only after puberty. Teenagers and Children These exercises are not true.
The main energy of Prana, from which everything consists of, enters the body not only with breath. There are other ways to prepare, however, breathing is a very important aspect of the vital activity of any body.
Proper breathing allows you to clean and contribute to getting rid of negative and disease.
Good afternoon Dear blog readers Machine your brain. It would seem, a simple question: are you healthy or not? But many can not answer him quite accurately. Our daily affairs and care do not allow us to pay time to such thoughts. Let us now be distracted from everything and pay a few minutes of this simple test that will allow you to appreciate your health. The test is developed by Russian and foreign physiologists.
Spine
Healthy spine, can be said without exaggeration, the basis of our health. Check it now and in case of any violations, contact an orthopedist for advice.
Undress on the belt and look at yourself your beloved in the mirror. One shoulder above the other? Now turn the barrel and look at the top of the back. Does it forms a "hill"? Shoulders lowered, and chin is issued forward? If "yes", then you have obvious signs of the disorders of the posture.
And now burn ahead and try to touch the palms of the floor, and your assistant will keep your finger over the spine and carefully look at it - all the vertebrae must be lined up in one line. Bending to the right or left, explicit sign of scoliosis. This disease is not harmless, as it can seem to someone, because it may lead to a violation of the correct location of the internal organs.
Sitty on the floor, straight legs spread to the sides, and there is a ruler between the feet - zero division at the level of heels. Slowly leaning, the hands are stretched forward, knees do not bend. We look where we reached. More than 15 cm - an excellent result, if from 5 to 15 cm is also not bad, but it is worth paying additional attention to the development of flexibility and strengthen the muscles of the back. Well, if the result is less than 5 cm, this indicates the very poor mobility of the vertebral joints and the low elasticity of ligaments and muscles.
In one of the articles, I have already said that a healthy spine, and in particular his cervical department affects the quality of the blood supply of our brain and, accordingly, on his work.
A heart
To begin with, we define the frequency of heart abbreviations. To do this, sit and 5 minutes sat calmly in silence. Then take your hand and put four fingers of another hand on the outer side of the wrist. Follow the pulse. Send one minute on your clock and count the amount of heart abbreviations.
The norm is 60-80 beats per minute.
Less than 60 strikes - a sign of bradycardia. But athletes may have the norm. If you were engaged in sports last time in childhood, it is better to consult a cardiologist.
Above 80 strokes - a sign of tachycardia. This frequency may also be a reaction to stress and overwork. In this case, it is recommended to check how your heart transfers the load, but be careful if your pulse is much higher than 80 shots better consult with your doctor: run 60 tissions in 30 seconds and immediately measure the pulse. The smaller it differs from the pulse at rest, the better. The increase in frequency by 3/4 from the quantity at rest talks about the violations of the adaptive capabilities of your cardiosystem and the risk of failures in the work of the heart. It is recommended to conduct a survey.
Thyroid gland
Usually, the deviations in the work of the thyroid gland are accompanied by a finger shake, but the person almost never pays attention to it. To detect the shiver, you need to close your eyes, stretch your hands forward, push your fingers to the sides and ask someone to put a sheet of thin paper on them. If the sheet begins to shock with your fingers, you should visit the endocrinologist.
Respiratory system
The respiratory test is considered as objective as the body temperature indicator, and much better determine the potential of your health than the blood pressure indicator. But in contrast to measurement of pressure or temperature, more simple and does not require the use of any equipment.
- Sample bar - determines the maximum duration of the breathing delay after the inhalation or sample of the gene determines the maximum duration of breathing delay after exhalation.
Take the stopwatch. Sitting, make 3-4 deep breaths and exhalations. After deeply inspire, then do the exhale and hold your breath. In a healthy person, the delay time averages 25-30 seconds. Athletes can delay their breath by 60-90 seconds.
Relax 2-3 minutes. Make a few ordinary breaths and exhale, then inhale (about 80% of the maximum) and hold your breath. Candle the time in the stopwatch. The average for an adult healthy person -40 seconds. In trained people, this indicator may be more.
With chronic diseases of the lungs or hearts, overwork, the delay time for inhalation and exhalation can sharply decrease. If this happens, repeat the sample after rest. If your result has not improved, then you should consult a doctor and make a more thorough examination.
- Light a match and pull your hand with a match in front of you. Make a deep breath through the nose, and exhale through your mouth, while trying to blow the flame. How many attempts did you need? If a few are, it is possible that your respiratory system is weakened. Possible causes: smoking, lack of sports, any chronic respiratory diseases.
Language
Your language may tell you about your health. Changes taking place with him help doctors to establish not only the presence of stomatitis and caries, but also to identify in the early stage of the disease of a number of internal organs. Home diagnostics is best done in the morning. Normally, your tongue has a pink color, brilliant, evenly painted over the entire surface, let's say a thin white row.
If the whole language is covered with a whitish flare, it most often talks about the transferred colds or gastritis. If the plaque is yellowish-brown - the poor work of the liver and gallbladder. If the tongue is red, as if polished, like corners of the mouth, - a sign of the deficit of vitamins of group V.