Alexandra Nikolaevna Strelnikova I was once an actress and sang. Then she lost her voice. She was treated by her mother, Alexandra Severova, a voice teacher, who successfully selected breathing exercises. Alexandra Nikolaevna systematized these exercises, and Strelnikova’s breathing exercises appeared. Having received a diploma as a vocal teacher, she worked with singers. I put on a voice, sang them before performances, and restored the sound. Then I began to notice that along with the voice, the body, especially the respiratory organs, became healthier. Then she began to see sick people. The fame of the strange breathing exercises and the miraculous healer spread throughout Moscow and further throughout the country. In the early seventies, Strelnikova patented her breathing exercises and began to officially treat asthmatics.

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

She called her system of breathing exercises “paradoxical breathing exercises” and focused on four rules.

FIRST RULE. Think: “It smells like burning! Anxiety!" And don’t inhale, but noisily, throughout the entire apartment, sniff the air, like a dog’s scent. The more natural the better. When inhaling, do not try to inflate as much as you can; this is the worst mistake - holding out your inhalation to get more air. There must be an inhalation short and active. Just think about inhaling. Just make sure that the inhalation occurs simultaneously with the movement. Exhalation is the result of inhalation. And by nature, inhalation is weaker than exhalation. (In fact, it’s the other way around. – Author's note.) Practice active inhalation and spontaneous, passive exhalation, as this supports the natural dynamics of breathing.

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

THIRD RULE. Pump up your lungs like tires to the rhythm of song and dance. All phrases of songs and dances are 8, 16 and 32 bars. Therefore, this account is physiological. And when training your movements and breaths, count by 4 and 8, not by 5 and 10. It’s boring to count mentally - sing. The lesson norm is 1000-1200 breaths, more is possible – 2000 (for heart attack patients – 600).

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

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

Stand up straight. Hands at your sides. Feet shoulder width apart. Do short, injection-like breaths, loudly sucking in air through your nose. Don't be shy about the sound. Force your nostrils to connect as you inhale. We squeeze the rubber bulb to make it spray. You also need to pinch the wings of your nose to spray air inside the body.

Train 2, 4 breaths in a row. A hundred breaths. You can do more to feel that the nostrils are moving and listening to you.

To better understand our gymnastics, do this exercise. Take steps in place and simultaneously take a breath with each step. Right-left, right-left, inhale-inhale. And not inhale and exhale, as in regular gymnastics.

1. Turns. Turn your head left and right at the pace of your steps. And at the same time with each turn, inhale through your nose. Short, like an injection, noisy - throughout the entire apartment. On the first day, 8 breaths in a row. A total of 96 breaths. You can do it twice at 96.

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

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

Comments. These warm-up exercises allow you to prepare the energy channels of the neck for the passage of energy. If you perform the exercises without this warm-up, then the energy from the breath does not pass normally through the neck area and stagnation is created here, which is expressed in distension and pain. If you have such sensations, then you cannot start the main movements without warming up.

After warming up, begin the MAIN MOVEMENTS (Fig. 6).

1. "Cat". Remember the cat that sneaks up to grab a sparrow. And repeat her movements, squatting a little, swaying now to the right, now to the left. Shift the weight of your body either to your right leg or to your left. The direction you turned. And furiously sniff the air to the right, to the left, at the pace of your steps. Take two 96 breaths. More is possible. This exercise sometimes stops an asthma attack. If you feel unwell, it should be done while sitting.

Rice. 6. Main movements: a – “Cat”; b – “Pump”; c - “Hug your shoulders”; g - “Big Pendulum”

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

2. "Pump". Hold a rolled-up newspaper or stick in your hands as if you were inflating a car tire. Inhale - in second half of the slope. When the bend ends, the breath ends. Since the bends are springy, do not straighten all the way. Repeat the inhalations and bending movements frequently, rhythmically and easily. The more like inflating a tire, the better. This should be done 3-4 times a day. Do this movement 3, 4 and even 5 times for 96 inclinations per lesson. Inhalation is like an injection - instantaneous. Of all our inhalation movements, this exercise is the most effective. Stops asthmatic, heart attacks and attacks of hepatic colic, because it pumps out the excess bile from the liver, which this attack causes. During an attack, do this movement - 2, 4 breaths in a row, sitting comfortably on the edge of a chair. Place your feet on the floor, your hands on your knees, and inflate your living “tires” at the pace of your pulse to save them from suffocation. Do not slow down, but rest more often and longer than when doing gymnastics in a normal state.

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

Strelnikova noticed one peculiarity: when something hurts, they sit bent over. A heart attack, or an asthma attack, or a headache begins, we cry from grief - we bend forward, sit bent over. The pain is different, but the defense is the same - bending forward. This is not an accident, but a manifestation of the instinct of self-preservation. (This instinct of self-preservation is expressed in the compaction of the field life form, which, compacting during the tilt, restores the structure. - Author's note.)

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

Raise your arms to shoulder level. Turn your palms towards you and place them in front of your chest, just below your neck. Throw your hands towards each other so that the left one hugs the right shoulder, and the right one hugs the left armpit, that is, so that the arms walk parallel to each other at the pace of walking steps, and repeat short breaths strictly simultaneously with each throw. Think: “I’m pinching where the disease has expanded.” Take 2 x 96 breaths. As many as you can easily do in a row. Think: “The shoulders help inhale.”

Comments. An excellent recommendation is to “pinch where it hurts.” By this act, we consciously direct the energy accumulated by breathing to the sore spot and thereby achieve more effective healing.

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

Alexandra Nikolaevna’s final explanations about her gymnastics: “From forty years of practice, I know: our gymnastics relieves anxiety, normalizes blood pressure and temperature. If the temperature is elevated, do it lying down or sitting; if the temperature is normal, do it while standing. If you are over 60 years old, be careful: take 8 breaths in a row; if you are younger, do it boldly and measure your temperature. It will normalize after each UPGRADING, falling by 0.5° if it is below 39°C; by 0.3° if higher.

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

At the 4th-5th lessons, take 2000 breaths easily. If you find it difficult, then you are making a mistake somewhere. Search. Most often this is a desire to TAKE MORE AIR. Do not do that. Be angry at your illness while doing gymnastics, be angry at your weakness, and it will recede. Remember: inhalation is not volumetric, but active.

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

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

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

In order to fulfill the norm recommended by Strelnikova - two thousand movements, she herself needed thirty-seven minutes. As a rule, there is no tension or fatigue from such an activity. On the contrary, the body is full of energy. Remember, inhalations should be sharp, active, so that your nose burns, as if caustic drops were dripping.

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

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

“It was all there: sleepless nights, eternal fears, and a feeling of inferiority. But in some newspaper I read an article about Strelnikova. Arrived in Moscow. After seven lessons using Strelnikova’s method, a miracle happened - for the first time in twenty years I spent several nights without attacks.”

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

“I beg you. My nine-year-old son is dying. Allergy to medications. Attack. For God's sake help! We tried everything. We heard about your gymnastics. Is it possible to do it?..” “It must!” I yelled and started dictating to this woman over the phone how and what to do. The attack was canceled. A day later - the doorbell rings. On the threshold are a boy and a woman: “Hello, we called you the day before yesterday.” Slava and his mother visited me for a week and studied. Then we went home. Three years later I was invited to Kyiv to give a lecture. I called Slava’s parents. They met me at the station with flowers, and in the evening they invited me to their home. “I was happy to learn that Slava had practically recovered by this time.”

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

“A nurse from Perm is writing to you. I had tracheobronchitis for about 20 years. Every year I was sick for 2-3 months - there was a strong cough, to the point of vomiting. She was treated in a hospital. In March 1986, I came to you and learned your method of breathing exercises. I did it every day for a year. The result is that I haven’t coughed once this year, I’ve never been on sick leave, I haven’t even had a runny nose. I’m already 62. I continue to work.”

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

"I am 48 years old. I have had asthma for thirteen years. I was treated in hospitals - nothing helped. I came to Moscow specifically to see Strelnikova. I rent an apartment and come here every day. This is my ninth lesson. I felt improvement after the sixth. You know, it’s like he came out of his shell. (Such a statement suggests that a person was shackled by a powerful energy clamp, which was removed thanks to breathing enhanced by circulation. - Author's note.) It became so easy and free to breathe. Already now I can easily run up the stairs to the third floor. When I come home, I’ll study every day. I’m so tired of these useless drugs.”

“I’ve been sick since 1976. Diagnosis: migraine neuralgia. Constant dizziness and sleep disturbances. In a dream - attacks of suffocation. I started attending breathing exercises using the Strelnikova method. The next day I slept peacefully for the first time. Began to reduce the use of medications. After 10 sessions I felt great: my sleep returned to normal, the dizziness that had tormented me greatly all these years stopped.”

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

“Four years ago I had lung surgery. After that, all the troubles began: for two years - fever, neuroses, vegetative-vascular dystonia, constant colds. The doctors didn’t know what to do with me, how to get me back on my feet.

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

Method of volitional elimination of deep breathing according to Buteyko

It was not by chance that Konstantin Pavlovich Buteyko discovered his breathing method. A combination of circumstances and good observation, coupled with knowledge, allowed him to do this.

Buteyko was always interested in medicine, and after graduating from technical school he entered medical school. While studying at medical school, he developed malignant hypertension in its general form. Blood pressure was 220/120, headaches, insomnia, heart pain and much more. Since he himself was then dealing with the problems of this disease, he determined the duration of his life - about a year and a half. As a physician, he knew that the drug treatment route was useless. During these one and a half years, it was necessary to find something non-trivial that would save lives. Buteyko began to experiment - he breathed heavily, deeply. The result is dizziness, squeezing of the temples, bad heart conditions, and weakness. When, on the contrary, he slowed down his breathing, he came to life after a few minutes. And on the night of September 9-10, 1952, a theory was born, which then received a solid scientific basis. The main core of this method is the role of carbon dioxide in the body, and the causes of disease are deep breathing, which flushes it out of the body. Subsequently, in the laboratory organized by Buteyko at the Siberian Department of Sciences, the functioning of the sick and healthy organism was studied in detail using modern equipment. The obtained data were then processed on electronic computers and mathematical relationships between the functions were obtained. These studies showed:

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

2. Changes in the internal environment of cells due to leaching of carbon dioxide disrupt the work of 700 enzymes and 20 vitamins! As a result, metabolism and energy in the body are disrupted.

3. Reducing carbon dioxide in cells excites them. This, in turn, leads to stimulation of the nervous system with all the ensuing harmful consequences.

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

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

1. NERVOUS SYSTEM: headaches (sometimes migraine-type), dizziness, fainting (sometimes with epileptic convulsions); sleep disturbance (including insomnia), difficulty falling asleep, drowsiness, etc.; tinnitus, memory impairment, rapid mental fatigue, short temper, irritability, poor concentration, feeling of unreasonable fear, apathy, hearing impairment, paresthesia, startling in sleep, tremor, tic; deterioration of vision, increase in senile farsightedness, various flickers in the eyes, grids in front of the eyes, etc., increased intraocular pressure, pain when moving the eyes up and to the sides, transient squint; radiculitis, etc.

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

3. ENDOCRINE SYSTEM: signs of hyperthyroidism, obesity or exhaustion, sometimes of the endocrine type, the phenomenon of pathological menopause, menstrual irregularities, toxicosis of pregnancy, fibromas, impotence, etc.

4. RESPIRATORY SYSTEM: spasms of the larynx and bronchi (asthma attacks), shortness of breath during exercise and at rest, frequent deep breathing with the participation of additional respiratory muscles, absence of a pause after exhalation and at rest, respiratory arrhythmia or periodic feeling of lack of air, feeling of incomplete inspiration , a feeling of limited mobility of the chest (tightness in the chest), fear of stuffiness, difficulty breathing through the nose both at rest and with little physical activity, vasomotor type rhinitis, a tendency to colds, including catarrh of the respiratory tract, bronchitis, influenza and etc., cough dry or with sputum, dry mouth or nasopharynx, chronic tonsillitis, laryngitis, sinusitis, frontal sinusitis, acute emphysema, interstitial pneumonia, bronchiectasis, spontaneous pneumothorax, loss of smell, pain of various types in the chest, disorder posture, chest deformation, swelling of the supraclavicular areas (apical emphysema), etc.

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

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

7. MUSCULOSCULAR APPARATUS: muscle weakness, rapid physical fatigue, aching muscle pain, muscle cramps, often in the legs (calf muscles and foot muscles), twitching of various muscle groups, increased or weakened muscle tone, muscle atrophy, pain in the tubular bones etc.

8. SKIN AND MUCOUS: dry skin (ichthyosis), postural rashes (icne), skin itching, eczema, psoriasis, tendency to fungal diseases, pallor with a gray tint of the skin, acrocyonosis, Quincke's edema, facial pastiness, eczematic blepharitis, cyanosis, etc. d.

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

9. METABOLIC DISORDERS: obesity, exhaustion, lipomatosis, infectious infiltrates, osteophytes and salt deposits in the joints like gout, cholesterol deposition on the skin (usually on the eyelids), tissue hypoxia, hidden edema, tissue metabolism disorders like allergic reactions, etc. d.

Before we begin to present the VLGD technique itself, let us clarify with the help of numbers what deep breathing is.

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

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

You need to sit in a comfortable position, take the correct posture, to do this, tighten your stomach, then completely relax it, without losing your posture, raise your eyes up, without raising your head, relax.

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

If you hold your breath longer, you can determine a volitional pause (VP) - this is the time from the appearance of the first difficulty to the extreme difficulty in further holding your breath. When the volitional pause ends, you need to record the time again. At the same time, the mouth must remain closed.

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

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

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

Anyone practicing the Buteyko method should never forget that a pause does not treat, but only measures breathing.

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

Using the control (CP) and volitional (VP) pauses, you can also determine a person’s will index using the formula: the will index as a percentage is equal to the result of dividing the volitional pause by the control pause, multiplied by 100. For example, a person has a control pause of 20 s, and a volitional pause of 10 s , then the will index (10: 20) ? 100 = 50%.

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

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

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

Then the sick person is asked to deepen breathing 2-3 times (but not maximally) and also record the time of onset of symptoms of the disease. After this, the patient is again asked to relieve the attack or symptom using the VLHD method.

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

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

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

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

A deep breathing test gives the best results if performed at the stage of some (not maximum) exacerbation of the disease. The test should not be performed if the patient has recently taken bronchovasodilators and other medications.

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

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

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

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

The breathing of a healthy person proceeds like this: inhale, exhale, AUTOMATIC PAUSE, which occurs involuntarily. Then the process repeats again. The whole Buteyko technique comes down to returning this AUTOMATIC PAUSE to a sick, deep-breathing person. As practice has shown, the automatic pause is restored after 3 years of regular training, and it must be constantly monitored - then success is guaranteed.

Training using this method is done as follows: you need to sit comfortably, your back should be straight, pull your neck up, put your hands loosely on your knees, but so that they do not touch. Now you need to RELAX AS MAXIMUM as possible, calm your breathing and pulse. Pay special attention to the relaxation of the shoulders, arms (especially the curves of the arm and hand), face (especially the muscles around the eyes and forehead), legs (especially the feet), muscles of the chest, abdomen and diaphragm. If your back gets very tense during exercise, then lean on the back of a chair, but keep your back straight.

Having taken the desired position, begin to gradually reduce the depth of breathing, reducing it to nothing. In this case, you should feel a slight lack of air. External breathing should become invisible. Raising the eyes upward (do not raise the chin) and slightly pouting lips help reduce the depth of breathing.

There are many instructions for using the VLGD method, which give various training options, so I will refer to the official source - the magazine “Nature and Man” No. 5 for 1989, which contains an article by K. P. Buteyko “Cleansing with Breathing”.

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

So, for 5 minutes (and subsequently 10) you decreased the depth of breathing. Now measure the gearbox. This is one try. Next, you reduce the depth of breathing again for 5 minutes and do CP - this is the second attempt, and so on up to five attempts. This limited the first cycle of exercises, which lasted 5 attempts of 5 minutes each, plus the time spent on the CP. In total, the time for one lesson will be 30 minutes in the case of a five-minute attempt and an hour in the case of a ten-minute attempt. Having completed such an activity, you measure the emergency and black hole at the end.

Each cycle (lesson) looks like this:

1st cycle – 0 hours PE = PD = CP = (that is, data at the beginning of the lesson)

T1 = CP1 = (T1 is the attempt time equal to 5 or 10 minutes, and CP1 is the control pause after it)

Now measure the emergency and respiratory rate again.

You will do the 2nd cycle (training) at 4 am, and everything will repeat again. The daily exercises end with the calculation of the arithmetic average of the 36 CPs measured per day. This figure is also entered into a notebook and then the dynamics of the training process are looked at using the numbers.

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

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

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

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

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

3. Average– an intermediate state between light and strong breath-holding.

The intensity of the activity must be kept within average limits, depending on how you feel, either decreasing or increasing it.

With proper exercise, the CP and MP after it become larger than they were before the lesson, by about one third.

Checking the correctness of the lesson. This is usually done by a VLGD methodologist, but you can do it yourself. To do this, conduct a test session lasting 20-30 minutes, measuring the volitional pause every 3-5 minutes. (If your health is poor, measure the volitional pause less often.)

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

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

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

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

3. The lesson proceeds correctly, since the second volitional pause is less than the initial one (to the extent that the depth of breathing is reduced).

If a person reduces the depth of breathing by 2 times, then the volitional pause decreases by 2 times. This is a very powerful activity, and it is difficult for a person to continue it for a long time: breathing will become disrupted, and an involuntary desire to take a deep breath will arise.

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

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

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

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

With strong intensity, a person gets tired quickly and a drop in the volitional pause occurs after 15 minutes, with medium intensity - after 20-30 minutes, with weak intensity - after 40 minutes.

If a sick person’s attacks of the disease have stopped, the intensity and number of workouts can be reduced, because, in principle, one must hurry to reduce the depth of breathing only in the first period in order to stop the disease and stop the destructive effect of deep breathing on the body. And then, the slower the normalization of breathing, the more time the body has to rebuild normal processes, the less clearly the cleansing reactions are manifested. That is, it is necessary to observe the principle: one does not seek good from good. If your condition is better, you should train less; if your condition is worse, you should train more.

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

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

Increasing the depth of breathing, that is, the fall of the CP is facilitated by the following.

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

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

3. Antibiotics, antispasmodics and other similar medications.

4. Alcohol, nicotine, drugs.

5. Physical inactivity (sedentary lifestyle).

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

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

8. Look down.

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

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

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

12. The idea that deep breathing is useful and performing deep breathing types of gymnastics.

Factors that reduce the depth of breathing and promoting the accumulation of carbon dioxide by the body.

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

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

3. Mental balance.

4. Correct posture, raising your eyes up.

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

We should not forget that identifying factors that reduce the depth of breathing with the VLHD method is a gross mistake, since these factors play an auxiliary role, and the primary task of a person is a volitional decrease in the depth of breathing. Therefore, until a person has learned to relieve symptoms using the VLHD method, there is no need to pay attention to these factors, but should focus on a volitional decrease in the depth of breathing.

When you have fully mastered the VLGD technique, you can increase the intensity of your exercise by using the technique in conjunction with jogging. Such activities are especially recommended for those individuals who have a CO2 deficiency in the pulmonary alveoli and insufficient physical activity (sedentary lifestyle).

Contraindications:

– defects of the musculoskeletal system;

– severe failure of vital organs (heart, kidneys, etc.);

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

If jogging lasts more than 5 minutes, it is advisable to determine the maximum pause during jogging every 5 minutes.

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

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

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

Clothes and shoes should not restrict movement. Before you start running, you need to walk at an accelerated pace for 2-5 minutes, watching your posture and breathing through your nose. If the heart rate increases by more than 20% of the original and it is impossible to breathe only through the nose, you cannot start running.

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

You should achieve a pleasant shaking of the whole body with each kick, which is a useful massage of the internal organs. At first you need to run as slowly as possible so that your running speed does not exceed the walking speed.

It is recommended to dose running only by time, pulse readings, nasal breathing, maximum pause and well-being, and not by distance. During running, the pulse should not increase by more than 20%, the maximum pause should be at least 5 seconds; you must maintain light nasal breathing and good health, otherwise you need to stop running and learn to walk quickly.

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

When compliance with correct posture and all other conditions for proper running has stabilized, you can begin to increase your running time, but by no more than 25% in the first 3-5 days, and then by no more than 10% per day, and you should strictly follow the specified criteria duration of the run. If they are violated, you must stop running immediately.

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

For people who have mastered the VLGD method, while running they should follow the basic requirements of the VLGD method, remembering that the maximum pause in running, compared to the maximum pause while sitting, is reduced by approximately 2 times.

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

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

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

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

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

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

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

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

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

In general, the cleansing reaction resembles a disease, only in reverse. The symptoms that appear first are the last to disappear.

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

1. Poor sleep or, on the contrary, painfully want to sleep.

2. Irritability.

3. Tearfulness.

4. Appetite worsens.

5. All chronic diseases become aggravated, but in a slightly different way.

6. Pain appears in the muscles, joints, intestines and in other previously affected areas (burns, cuts, wounds, etc.).

7. Headache.

9. Urination increases.

10. Blood with sputum or mucus appears from the nose and gums.

11. Before withdrawal begins, it is easier than before to hold your breath - the control pause (CP) increases.

12. There may be hallucinations.

13. Convulsions.

14. Nausea, sometimes vomiting.

15. Itchy skin.

16. Urticaria.

17. Eczema.

18. Allergic runny nose.

19. Decreased ability to work.

20. Pain in the heart.

21. Noise in the head, dizziness.

22. Shortness of breath, cough.

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

24. Temperature rises to 39-41°C, especially in pulmonary patients. Chills.

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

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

It should be noted that the patient is unusual at this time, he comes to recovery through agony: high temperature, complete aversion to food, bad breath, profuse sweating, phlegm, loose stools, breaks everything (bones, joints), itchy skin , especially the places where injections were given. All this takes place against the background of symptoms of diseases that a person once suffered.

In about 1/3 of sick people (mostly not severe), these reactions pass more or less painlessly and almost unnoticeably.

To make withdrawal symptoms start faster, you can soak your feet in cold water.

So, based on the signs of withdrawal, we can judge what organs and systems of the body are affected.

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

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

3. Hallucinations occur when the psyche is damaged.

4. Cramps indicate a lack of B vitamins.

5. Cough – chronic bronchitis.

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

7. If your feet are cold, the blood vessels of your feet are affected.

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

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

1. You should not be afraid of anything, everything will pass and nothing bad will happen. For example, many patients panic at the sight of black, smelly, caked pieces of sputum - this is the bronchi being cleansed. Or they can’t sleep, they cry, they can’t find a place for themselves, they have no appetite, etc. - withdrawal will pass and everything will return to normal.

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

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

4. If you don’t feel like eating, don’t force yourself, but drink more to wash away toxins.

5. During withdrawal symptoms, strictly follow the principles of proper nutrition and completely eliminate protein foods, citrus fruits and yeast bread, as well as products containing caffeine.

6. During withdrawal symptoms, coughing is especially terrible (bronchitis worsens), try to calm it down at any cost: rub the bridge of your nose, rub your chest with a warm hand, apply mustard plasters, etc.

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

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

Mistakes when mastering the VLGD technique. The most common mistakes patients make are:

– poorly understand the basics of the theory and, in particular, the fact that the cause of the disease is deep breathing;

– they forget about the essence of the VLGD method, they begin to think that holding the breath is a cure, although the control and maximum pauses serve primarily for control;

– in an effort to speed up healing, they begin to abuse holding their breath, which leads to deepening of breathing and worsening of the condition;

– focus attention not on the depth, but on the frequency of breathing, trying to breathe more rarely, which deepens breathing and interferes with exercise. If a person trains correctly, that is, reduces the depth of breathing, this initially increases breathing speed, which confirms the correctness of the training;

– while measuring the control pause, look not up, but at the clock, trying to make the pause longer;

Buteyko brilliantly embodied the precepts of the ancient sages: “Before you treat another, heal yourself. Try it for yourself before you offer anything to others.” The knowledge he gained will be useful to those people who will practice other methods of breathing training.

In conclusion, some examples of treatment with VLHD.

EXAMPLE 1. Patient Ch., 67 years old, disabled WWII group 1. Diagnosis: coronary heart disease, identified in 1964. He was treated continuously. In 1979 he suffered a stroke, in 1982 he suffered a large-focal myocardial infarction. He was observed and treated with a diagnosis of ischemic heart disease, angina pectoris, post-infarction cardiosclerosis.

Large doses of sustak and cordaronane prevented the development of pain, as a result of which the patient took from 8 to 15 nitroglycerin tablets per day. At the start of classes, I was worried about severe dizziness with frequent loss of orientation in space. Control pause 3 s.

After conducting a deep breathing test and explaining the method, I practiced on my own. After three weeks, the control pause increased to 15 s. The main symptoms were relieved. 3 months after the start of classes, the patient stopped taking nitroglycerin. The pain now bothers me 1-2 times a month, it is relieved by the VLGD method without drugs. The patient walks at a brisk pace of 10-15 km per day, and can run 100-200 m. The control pause one year after the start of training using the VLHD method was 35 s. No pronounced clinical cleansing reactions were observed. The patient is feeling well and has not taken medication for 11 months.

EXAMPLE 2. Patient S., 3.5 years old. Diagnosis: bronchial asthma, hay fever, Quincke's edema, food and drug allergy, household sensitization, grade II adenoids, intestinal giardiasis (geographical language). I've been sick since I was one and a half years old. From January to March 1987, he was treated in hospital 6 times. Every spring - allergies: Quincke's edema, skin itching, attacks of bronchial asthma due to the blooming of birch leaves and bird cherry blossoms. The child could not attend kindergarten. He was taken from the hospital for treatment using the VLHD method. I took medications: aminophylline - 0.2 mg 2 times a day, broncholitin - 1 teaspoon 3 times a day, solutan - 3-4 drops 1 time a day. The attacks were relieved with aminophylline up to 0.3 ml intravenously.

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

EXAMPLE 3. Patient P., 54 years old. Diagnosis: 4th degree obesity (body weight 115 kg), duodenal ulcer, 1st degree prostate adenoma. The patient had an extremely difficult time experiencing his heavy weight. I struggled with it: I limited myself in nutrition, ran and exercised, but at the same time lost no more than 1-2 kg. Not believing in the VLGD method, I still started practicing. The initial control pause is 10 s.

Weight loss began at a control pause of 15 s. Over 6 months, the control pause increased to 40 s, the maximum – to 60 s. Currently, the patient weighs 92 kg, his condition has improved dramatically: excellent mood, increased performance, optimistic attitude towards life (the patient admitted that before the VLHD method he had thoughts of suicide). He climbs to the fifth floor without shortness of breath, urination has improved, he is no longer bothered by abdominal pain, and his potency has increased.

Breathing through a tube

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

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

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

Anton Galuzin himself worked out once a day in the morning, starting with 5 minutes. At first, the length of the tube was 0.8 m. He increased the breathing time daily by 1-2 minutes, and also gradually lengthened the tube. I did not use any volitional effort in breathing. The breathing rhythm changed independently. Naturally, the desire to tighten my breath arose as if by itself. Now his breathing rate is 4-6 per minute. The breathing itself is very light, pleasant and unnoticeable. He trains for 30 minutes, the length of the tube is 2.3 m.

After 3.5 months of such exercises, his headaches disappeared, his mental performance increased, and he stopped feeling dependent on the weather. Significantly increased physical performance, at the same time the need for food, including meat, decreased. Chronic dermatitis disappeared. Anton Galuzin is very pleased with this breath, which brings health, pleasure and joy.

Breathing "Ha!"

Stand straight with your feet apart and breathe slowly, smoothly. While inhaling, raise your arms up, hold your breath for a few seconds, then lean forward, allowing your arms to “fall,” and exhale through your mouth, saying “Ha!” with force. Then slowly begin to inhale, straightening up and raising your arms up again. Exhale slowly through your nose, lowering your arms down.

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

Abdominal breathing exercises are very effective, especially since they are not difficult to perform. Stand straight with your legs approximately 30-40 cm apart, feet parallel; tilt your body slightly forward. Keep your arms bent at the elbows, palms against your thighs, thumbs pointing toward your groin. After a full inhalation, exhale slowly and completely, strongly drawing in your stomach, raising your diaphragm as much as possible so that your stomach seems to “disappear.” It should be noted that this exercise should only be performed on an empty stomach. Holding the air for 5 seconds at first, gradually increase the duration of holding your breath. In order for the diaphragm to rise upward, the lungs must be free of air until the very end of the exercise.

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

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

"Breaths of Life"

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

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

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

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

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

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

Here is a simple breathing exercise that will help you avoid dissipating the collected energy and also help you gain it. As you inhale, you mentally expand. A light copy extends beyond the limits of your body, growing more and more: one hundred meters in diameter, two hundred, a kilometer, one hundred kilometers, etc. You imagine yourself as a kind of luminous hero. As you inhale fully, hold your breath as much as you can and imagine this picture more vividly. As you exhale, mentally draw this luminous figure into yourself and mentally “tamp” it into the spine. In general, you end every breathing workout with this exercise.

Porfiry Korneevich Ivanov perfectly mastered the art of gaining “spiritual energy” (“nitrogen of a living nature”) with one breath. This is how he did it according to eyewitnesses. D. Kondrashina says: “And about one more feature of this person. He visually seemed to change in height - sometimes he walked tall, and sometimes he grew straight to the sky.”

Zinaida Makarova: “All the years of testing, he lived on the wear and tear of his vital forces, which he restored instantly through an open exit... as if in a luminous shell. People saw his greatness, like such a GLOWING BODY, and could not understand what kind of BODY this was.”

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

Preview:

BREATHING TECHNIQUES USED IN WORKING WITH A CHOIR

CHAPTER I

BREATH IS THE ESSENCE OF BEING

An animal breathes, being unable to live even for several minutes without breathing, the first sigh and first cry of a newborn marks the arrival of a new person into the world, inspired speech is nothing more than voiced and meaningful breathing; the oceans breathe, exposing the depths and raising the waves, the universe breathes and pulsates, exhaling new worlds and inhaling old and outdated worlds, and the whole world is the result of one big exhalation, the exhalation of the Creator.

Inhale, pause, exhale, pause; a universal cycle, characteristic of nature, characteristic of man, connecting and commensurating man and nature.

It is unlikely that anyone will argue with the statement that breathing is the basis of life. And the point here is not even that when the ability to breathe ceases, a person dies, but in the very essence of breathing.

If we open the Bible we will find that "Every breath praises the Lord.”Remember, even in the first chapters of the Holy Scriptures it is said that a person became a living soul only after the Lord breathed it into him, i.e. gave his creation the ability to breathe.

Thus, we can say that breathing is of divine nature. The process of breathing is not just taking in oxygen and exhaling carbon dioxide, it is something more.

IN Lately Many books and articles have appeared dedicated to promoting a healthy lifestyle. The press, radio, and television widely promote physical activity, but not enough attention is paid to breathing as the most important factor in the health of the human body.

In any physical training, breathing exercises help relieve oxygen debt, teach you to control your breathing, and use it rationally both in everyday life, at work, and during various physical activities. Most of us spend our working day, study, and often leisure time indoors, where the air is poor and, in some cases, simply does not meet hygienic standards. Many people, as a rule, have no motor activity, and therefore the body has no need for movement, and therefore, for active breathing. Moreover, if you ask how to breathe, most people will not be able to answer this question competently. It would not be a mistake to say that many of our contemporaries do not have a culture of breathing. Things are much better for athletes and ballet dancers, as well as for those who are developing their voices for speaking and singing, that is, people who, by the nature of their profession, are forced to pay attention to the breathing process.

THE HEALING POWER OF BREATH

We can talk endlessly about the healing power of proper breathing. Therefore, I will only focus on a few main points. And let's start with, perhaps, one of the most well-known facts - the connection between breathing, thinking and emotions.

When a person is excited or irritated, his breathing changes - it becomes chaotic and superficial, which, in turn, causes instability in the functioning of the entire body - from the heart to the endocrine system, from the nervous system to the functioning of the brain. Remember: when you are excited, you tend to think poorly. But another fact is also valid: if the breathing is always even and rhythmic, it is difficult to “irritate” a person, he will always be calm and his mind will not be clouded.

Even in ancient times, it was noticed that a person’s life expectancy largely depends on how he breathes. People whose breathing is short, fast and irregular live shorter lives than those whose breathing is slow and deep. It is interesting that this view of things was not some kind of speculative conclusion, but a rule. For example, yogis measured a person’s life expectancy not in years, but in the number of inhalations and exhalations, believing that a person was destined to take a certain number of breaths during his life. For everyone - their own. Thus, by lengthening (deepening) breathing and practicing breath retention exercises, a person can increase his life expectancy.

The basis for this understanding was the fact that in most cases the ancient yogis preferred to live in secluded places, away from people - in caves, forests, where they observed animals. They discovered a simple relationship: the slower an animal breathed, say, elephants and turtles, the longer they lived, which is not the case with fast breathers, such as birds.

(Please note that beginning singers use a short exhalation. And our goal is to teach them how to properly distribute their breathing. After all, singing is based on a short, active inhalation and a long exhalation).

A BRIEF OVERVIEW OF BREATHING PRACTICES FROM ANCIENTITY TO THE DAYS

SHAMANISM

Shamanism is a unique universal phenomenon in the life of archaic society that arose a long time ago. It is known in almost all parts of the globe - from Siberia to North America. The central figure of shamanism is the shaman.

Breathing techniques were an integral part of the entire shamanic “technical” complex. To begin with, shamans were credited with the ability to perform various miracles, including taming fire (walking on coals, licking hot objects), flying through the air, immunity to edged weapons, and much more. As we see, this is a typical set of “miracles” encountered later in all systems of psychophysical perfection.

Speaking about shamanic breathing techniques, it is worth mentioning a unique technique directly related to the development of breathing, namely harmonious singing, especially widespread in western Mongolia. This also includes overtone and throat singing. Legends say that Mongolian shamans mastered the art of harmonious singing by listening to the sounds of one of the sacred mountain waterfalls.

It is not by chance that such singing techniques are mentioned. Although they are not breathing exercises in the literal sense of the word, they are nevertheless related to them, because. During the performance, the singer's breathing rhythms change. Heartbeat and brain waves, which has a positive effect on his health.

HINDUISM, YOGA, TANTRA

India is the country where breathing practices are most clearly manifested. Perhaps this is where they were most popular and were separated into a separate system. This system was used in almost all the teachings that originated in this country - from yoga to Tantra, from Ayurveda to Buddhism.

For example, yogis noticed that the breathing of a person who is angry is chaotic and superficial, while those who are collected and calm have rhythmic and deep breathing. Therefore, if you change the type of breathing, you can change your emotional state.

Many researchers have noted that weakening of breathing and contraction of the heart muscle is possible to the point of a near-death state, which yogis can cause by willpower. Mastery of breathing techniques can be so perfect that some yogis easily weaken their breathing so much that, being completely buried in the ground (with a minimal supply of air for an emergency), they continue to live without harm to health.

But this is already the pinnacle of mastery, and it all begins with changing the type of breathing and, first of all, learning to breathe with the stomach and breathe rhythmically. It should become so automatic that the person does not pay attention to it. After all, in most cases a person often breathes at half strength, i.e. limited to shallow breathing only.

TAOISM

In China, breathing practices have gained great popularity within the framework of Taoist yoga in all its varieties. One of the characteristic practices of Taoist yoga is the method of “fetal” breathing. For him, you need to choose a quiet, peaceful place away from everyone, preferably in a house where no one lives, or in the forest. Let your hair down and unbutton your clothes. Lie in a comfortable position and harmonize your breaths, and then hold your breath for as long as possible. Then exhale, harmonize your breaths again and hold your breath again. This must be done several dozen times, accompanying the breathing with complex internal techniques, one of which is called “melting the breath.” This technique is considered so complex and powerful that it is forbidden to perform it every day.

It is traditionally believed that “embryonic” breathing gives a person various superpowers. One of the oldest treatises says: “A person can then walk into water (and not drown) or walk on fire (and not get burned).”

Another characteristic feature of Chinese breathing practices is the imitation of animal breathing. This is especially common in schools of martial arts that use animal habits in their arsenal - the snake school, the eagle style, etc.

TIBETAN BREATHING PRACTICES

The breathing practices of Tibetan traditions are in many ways reminiscent of Indian ones. The most common techniques are the “ninecleansing breaths”, “twenty-one breaths” and many breathing methods combined with concentration on different points of the body.

A popular practice associated with the development of special breathing is known as the practice of tummo - kindling the internal fire. It allows you to dry wet sheets on your naked body in cold weather and walk around all winter in just a cape.

Unique Tibetan breathing methods include simultaneous breathing through the mouth and nose.

CHRISTIANITY

In Christianity we will not find breathing practices in their pure form, but nevertheless, in Christian religious practice there are methods that include breathing exercises. And first of all, we should highlight such a direction as hesyachism, where the practice of the so-called “mental prayer” was widespread. To implement it, you need to sit in the dark, lower your head and fully concentrate on your navel or heart and repeat the prayer many times.Lord Jesus Christ, Son of God, have mercy on me!", synchronizing it with the rhythm of breathing, which, when performed correctly, slows down more and more over time.

It is interesting to note that, just like in Indian, Buddhist, and then Sufi schools, in Christianity the repeated repetition of the name of God, accompanied by the fingering of beads, was also actively practiced. For this purpose, individual phrases from the scriptures were used, also synchronized with the breath, regardless of whether they were spoken aloud or silently. The most popular was the “Jesus Prayer” - “Lord Jesus, have mercy on me a sinner”, which was sometimes shortened to “Lord, have mercy on me” (in the shortened version in Greek reading - “Kyrie eleison”).

MODERN RESPIRATORY SYSTEMS

IN modern world all breathing practices, one way or another, use exercises developed in the past, mainly in the East.

As for domestic respiratory systems, here first of all we need to mention Strelnikova’s breathing exercises, the methods of Buteyko and Frolov. You can also note breathing exercises according to Tolkachev, Kamenev and the “Method of flow singing” by O. Lobanova. N.B. Gontarenko offers interesting breathing exercises in his book “Solo Singing” and Y.G. Vilunas in the brochure “Sobbing Breathing”.

HUMAN RESPIRATORY SYSTEM.

GENERAL ANATOMIC AND PHYSIOLOGICAL INFORMATION.

Before you begin to familiarize yourself with breathing techniques, you must be at least familiar with the anatomy of the respiratory system itself.

The respiratory system of the human body can be divided into two sections - the airways (nose, nasal cavity, nasopharynx, larynx, trachea and bronchi) and the lungs, in which gas exchange occurs.

Note that the mouth is not part of the respiratory system.

Along with its main function - to provide the body's tissues with oxygen and free them from carbon dioxide - the respiratory organs also take part in the following important processes:

Smell;

Water-salt and lipid metabolism;

Immunological protection.

Through the airways, the inhaled air reaches its final destination - the lungs, while being cleansed, moistened and warmed. The main work on preliminary air preparation takes place in the nasal cavity and its paranasal sinuses.

NOSE AND NASAL CAVITY

When you inhale through your nose, air first enters thevestibule of the nasal cavity, lined on the inside with skin with hard hairs - vibrissae, which trap the largest mechanical pollutants (dust particles). The presence of highly irritating pollutants usually causes a reflexive reaction - sneezing.

It should be noted that the system of the nasal passages and paranasal sinuses in humans is unique. The air flow does not enter the nasopharynx directly, but is, as it were, split up, passing through the nasal passages and sinuses fenced off from each other by bone plates. Thanks to this, small volumes of air individually warm up faster than if the entire mass of inhaled air simultaneously moved through one wide common channel.

LARYNX

From the nasal cavity, the inhaled air through the nasopharyngeal openings and the oral part of the pharynx enters the larynx, located in the front of the neck. In the pharynx, you will notice, the airways and the initial sections of the digestive tract intersect. A special membrane prevents food particles from entering the windpipe - epiglottis. Bent slightly posteriorly, it acts as a valve, covering the entrance to the larynx (during swallowing). If water or crumbs still get into the larynx when a person chokes, then the presence of irritant particles in the respiratory tract causes a reflex reaction - coughing.

Passing the larynx, where the glottis (the narrowest part of the larynx) is located with paired vocal cords controlled by special muscle groups, the air flow can participate in voice formation.

TRACHEA AND BRONCHI

Having passed the larynx, the inhaled air enters the trachea - a hollow elastic tube that branches at the level of the IV-V thoracic vertebrae into two main bronchi. At this point we can note the beginning of an asymmetry of the respiratory system, which was not observed in the previous sections. The right main bronchus is externally shorter and wider than the left. By branching, the bronchi formbronchial tree.

The inner surface of the trachea and bronchi is lined with a mucous membrane, under which there are many lymphoid nodules, blood vessels, nerves and tracheal glands. Presencelymphoid cells indicate the participation of the trachea and bronchi in the body's immune defense.

LUNGS

The lungs are paired organs that occupy almost the entire chest cavity. Each lung is located in its ownpleural sac -smooth, moist shell rich in elastic fibers. The closed pleural cavity around the lung contains a small amount of serous fluid, which prevents friction during respiratory movements. The pleural sac exceeds the size of the lung to ensure unhindered expansion of the lungs during inhalation.

Alveoli , in which gas exchange takes place, are round sacs arranged like clusters. The surface of all alveoli during inhalation can be up to 150 sq.m., when exhaling, its area decreases by 2 - 2.5 times.

During quiet breathing, not all alveoli participate in the respiratory act at the same time; some of them are in a state of rest. They are activated during increased breathing (muscle loads) or when the body is exposed to rarefied air (high-altitude conditions).

EXTERNAL BREATHING

In physiology, the process of periodic air renewal is calledexternal breathing.

Breathing normally consists of alternating active inhalation and passive exhalation. Numerous studies confirm that the respiratory rhythm is in an integer frequency ratio to:

• spontaneous rhythm of walking;
• sucking rhythm of babies;
• rhythm of sports movements;
• voluntary eye movements.

These frequency relationships indicate that respiratory motility is included in general skeletal motility and in many cases is determined by it.

There are no muscles in the lungs, and because of this they cannot independently suck in and push out air. Breathing movements are carried out by the diaphragm and intercostal muscles.

Depending on which muscles dominate the respiratory movements, four types of breathing can be distinguished.

Types of breathing

Breathing type	Breathing movements	Ventilation
Clavicular	The collarbones and shoulders rise, the chest and diaphragm are motionless	The apexes of the lungs and, partially, the middle part are ventilated
Rib	The intercostal muscles and, slightly, the diaphragm move	The middle part of the lungs is ventilated
Abdominal	Only the diaphragm moves, the chest remains motionless	The lower part of the lungs and, partially, the middle part are ventilated
Complete	Intercostal muscles and diaphragm are involved	All parts of the lungs are ventilated evenly

TYPES OF BREATHING

IMPROPER BREATHING

CAUSES OF IMPROPER BREATHING

All people breathe correctly at birth. The child does not need special instructions, since he breathes naturally, but over time, under the influence of society, his breathing changes. This negative “relearning” occurs for several reasons.

Reason one.

The most “harmless” reason for changing the type of breathing is imitation of incorrect breathing. Everyone knows that children, like monkeys, repeat everything they see. They read much more information about their parents than we can imagine, and therefore subconsciously copy not only the words we speak, but also facial expressions, in its most subtle manifestations, and, most importantly, the way they breathe. And adults mostly breathe incorrectly.

Reason two.

Breathing problems appear at the moment when parents begin to forbid their children to cry. Such a ban is one of the most terrible traumas for a child’s health, both physical and psychological.

Firstly, for the youngest children, those who cannot yet speak, this is the only way to indicate to parents that something is bothering the baby. Those. Crying for a baby is a means of communication, and not a desire to annoy parents.

Secondly, crying is a way to relieve tension. When a child cries, his muscles relax, but the main thing is that while crying, the child “pushes” stress out of himself. If this does not happen, then the child presses, twists himself and tries to retrain his body. As a result, relaxation does not occur, but constant chronic tension occurs. Trying to hold back his crying, the child tenses his neck and abdominal muscles, which leads to an involuntary holding of breath. And since these unnatural actions occur at the moment of emotional peak, such incorrect behavior is quickly remembered by the body. So, gradually, tension in the muscles of the neck and abdomen becomes chronic, which does not allow an adult to breathe fully, and in responsible, stressful situations, instead of breathing deeper and relieving tension, a person behaves as in childhood - he tenses up even more.

Reason three.

Young children often love to scream, whether for joy or just for their own pleasure. Usually adults do not like this, and they try in one way or another to prevent screaming. And it is completely in vain, since thereby they deprive the child of the opportunity to develop his lungs. For a child, screaming is an excellent breathing exercise, the best ventilation for his lungs. Don't stop your children from screaming, even if you have a headache. This is especially true for cries of joy. If in the case of crying the child splashed out negative emotions and tension, then the same thing happens here, only this time the child splashes out the overwhelming emotions, i.e. releases "steam". If he is not given such an opportunity, the tension will remain inside and will have the same negative effect as “suppressed” crying.

Reason four.

An important factor due to which a person begins to breathe incorrectly is tight clothing. Please note: in all ancient cultures, clothing was always loose and loose, and only with the advent of “civilization” did people begin to wear tight clothing. It is not for nothing that in the 18th – 19th centuries, when wearing corsets that did not allow full breathing were in fashion, diseases caused by improper breathing became the most common.

Reason five.

Stuffiness causes serious damage to the human respiratory system. In fear of drafts, people close their windows and wear multiple sweaters, causing them to sweat or perspire. The result is colds.

It has been scientifically proven that from a lack of fresh air, memory deteriorates, intellectual abilities weaken, and the level of internal tension significantly increases, spilling out in all kinds of conflicts between people, stress, depression, etc. Due to a chronic lack of fresh air, the skin begins to age quickly, the body wears out faster, and children become capricious. Adults experience insomnia, general weakness, and fatigue. And the list goes on.

TYPES OF IMPROPER BREATHING

Mouth breathing.

The most common incorrect type of breathing today is mouth breathing. Interesting fact: Carefully conducted studies have shown that people who sleep with their mouths open are more susceptible to infectious diseases. Ancient yogis said:breathing through the mouth is as unnatural as eating through the nose.

Why is breathing through your mouth harmful? The fact is that the nostrils are two narrow winding channels with bristly hairs that serve as a filter for the air passed through - the impurities they stop when inhaling are pushed out when exhaling. If a person breathes through the mouth, then there is nothing on the path between the lips and lungs that would filter the air and cleanse it of dust and other foreign impurities.

Breathing through the mouth leads to the fact that the air entering the lungs is not warmed, while pneumonia and sore throat are often caused by inhaling cold air through an open mouth. This does not happen when breathing through the nose, because... The long and narrow passages of the nasal cavity are lined with a warm mucous membrane and warm the passing air so much that it can no longer damage the delicate tissues of the larynx or lungs.

If a person partially or completely switches to mouth breathing, due to inactivity, the cleansing function of the nasal cavity atrophies and becomes a “breeding ground” for many diseases.

Breathing through the mouth weakens a person and makes him sick. In addition, this type of breathing negatively affects the psyche. Pay attention to the mentally disabled - they breathe through their mouths.

Incomplete breathing.

Incomplete breathing (breathing with the upper part of the chest) is another scourge of a civilized person. With it, a significant part of the lungs remains inactive, which over time leads to partial or complete atrophy.

During full breathing, the diaphragm contracts and produces gentle pressure on the internal organs. This measured pressure, together with the movement of the lungs, acts on the internal organs like a light massage, maintaining their normal functioning.

Upper breathing is also called “clavicle breathing”. With this type of breathing, only the upper part of the lungs is used, which in size is not able to accommodate the required portion of air, therefore, too little of it enters the lungs, and this, in turn, leads to oxygen starvation.

Also, problems with the vocal folds are associated with clavicular breathing; for example, this type of breathing often causes chronic hoarseness in the voice.

In more detail, the ineffectiveness of upper breathing is as follows: firstly, as paradoxical as it may sound, such a small inhalation requires much more effort than with full breathing, since it is not natural for a person (initially he does not breathe like that) . Consequently, muscles constantly need to overcome their own resistance. Secondly, due to chronic “under-breathing”, a strong tension is created in the lungs, which spreads to the entire body and causes constant internal discomfort. A person who breathes in this way quickly becomes tired both physically and mentally. Thus, with this type of breathing you have maximum “physical investment” and minimal health results.

CORRECT BREATHING

After all the incorrect types of breathing have been considered, a logical question arises - which breathing is considered correct?

We don’t think twice about it when we say that we need to “breathe with our belly.” Of course, it’s impossible to get air into your stomach, but good job The abdomen allows the lungs to expand downwards as much as possible. Thanks to the full movement of the diaphragm and abdominal muscles, during abdominal or diaphragmatic breathing, a normal “take” of oxygen into the lungs occurs.

Full breathing combines all the methods discussed above - lower, middle and upper breathing, as a result of which the air completely fills the entire volume of the lungs, saturating the blood with oxygen as much as possible.

In order to fill your lungs with oxygen as much as possible, exhale and then inhale slowly through your nose, gradually expanding your belly, trying to fill the lower part of your lungs as much as possible. Next, smoothly fill the middle part of the lungs, expanding the chest and spreading the ribs, and without stopping, fill the upper part of the lungs, spreading the chest as much as possible, continuing to inhale, push the shoulders back so that the air fills the uppermost parts of the chest. By the way, this exercise, unlike adults, is easily performed by children and students.

CHAPTER II

EXAMPLES OF BREATHING TECHNIQUES

In this chapter I will give brief description some breathing techniques and examples of exercises that I use in practice. I would like to note right away that there is no possibility to use the entire complexes, because classes are limited in time, many use movements or positions that are not acceptable in a classroom setting, or require special equipment. Therefore, we perform only a few of them, but this also gives positive results, which are noticeable not only to me, but also to the students attending choir rehearsals.

These methods have similarities and, of course, differences. The main similarity is training to exhale sparingly. This can be seen in “Three-phase breathing” by O.G. Lobanova, and in the method of E.M. Pekarskaya, described in the “Vocal Primer”, and in the “Express course for the development of vocal abilities” by Inga Isaeva and in many other books on vocal methodology.

BREATHING GYMNASTICS ACCORDING TO A.N. STRELNIKOVA

Many books have been written about this breathing exercise that are publicly available. But I would still like to repeat that this complex was originally addressed to opera singers, pop performers, and dramatic actors. This technique restores voice, breathing and has a beneficial effect on the entire body as a whole. This gymnastics is based on dynamic breathing exercises, which are accompanied by movements of the arms, legs and torso.

The essence of the mechanism of traditional breathing exercises is that inhalation is made by opening the chest, and exhalation, on the contrary, by contracting it. It is recommended to make breathing movements as long as possible. The breathing rate in traditional breathing exercises does not matter.

The paradox of breathing exercises created by A.N. Strelnikova lies, first of all, in changing the existing stereotype of the mechanism of the respiratory process. According to the theory of breathing exercises, inhalation should be done with simultaneous compression of the chest, and exhalation should be done while opening it. In this case, the inhalation should be short, sharp and noisy, and the exhalation should be spontaneous and smooth. When you inhale, you need to let in the maximum amount of air into the lungs, and exhale as much as it comes out. This gymnastics is also distinguished from traditional gymnastics by the presence of a certain tempo and rhythm with which breathing movements are performed.

The exercises included in the complex of breathing exercises according to the method of A.N. Strelnikova are aimed at performing an active and energetic inhalation while compressing the chest, which becomes a natural obstacle to the passage of air. As a result, the muscles of the respiratory tract are forced to tense, which leads to its strengthening and, as a result, improving the quality of the respiratory process.

The technique is based on energetic, forced inhalation through the nose. In this case, the work of the respiratory muscle (diaphragm) is activated. The frequency of inhalations during exercise is at least 3 per 2 seconds.

Here are a few exercises of the main complex that we perform in choir classes.

Exercise 1. “Palms”

To perform this exercise, take the starting position: stand straight, spread your legs shoulder-width apart, spread your legs shoulder-width apart, bend your arms at the elbows and put them in front of you, with your palms facing away from you.

Start the exercise with a short, noisy and energetic breath, drawing in air through your nose. At the same time, clench your palms into fists. In this case, only the hands should be in motion, the rest of the hand should be motionless. The fingers of both hands should be squeezed and unclenched simultaneously, applying some effort.

After completing your inhalation, exhale lightly through your mouth or nose. Unclench your fists at the same time. There is no need to spread your fingers when unclenching your fists.

Between exercises you need to pause, the duration of which is from 3 to 5-10 seconds. One series can include 4 or 8 inhalations and exhalations performed without stopping.

Exercise 2. “Hug yourself”

Take your starting position. To do this, stand straight, spread your legs shoulder-width apart, straighten your back, bend your arms at the elbow joints and place them in front of you at shoulder level, clench your fingers into fists.

Take a short, noisy and sharp breath, passing air into the lungs through the nose. At the same time, keeping your bent arms parallel to each other, try to place your hands behind your back. After completing your inhalation, slowly open your arms, exhaling smoothly and passively. Take your starting position.

You need to bring your arms bent at the elbows so that you get a triangle. At the time of performing the exercise, the arms should move strictly parallel to each other, without crossing.

Exercise 3. “Driver”

Take the starting position: stand straight, spread your legs shoulder-width apart, bend your elbows and spread them slightly to the sides, press your hands to your belt and clench your fingers into fists - equestrian pose.

Inhale loudly and energetically. At the same time, straighten your arms and point them down with maximum effort, trying to press your imaginary abs to the floor. When making such a movement, you need to unclench your fists.

While inhaling and moving your arms down, you should tense their muscles as much as possible. Your fingers need to be spread wide. As you exhale, take your starting position: bend your elbows, clench your fists and leave them at waist level.

Exercise 4. “Pump”

Take the starting position: stand straight, lower your arms freely along your body, spread your legs shoulder-width apart. Lean forward a little, round your back, relax your arm muscles, and inhale sharply. Straighten up slightly and exhale, releasing air from your lungs through your nose or mouth. Bend slightly again and exhale. The inhalation should be short, noisy and energetic. Then slowly straighten up and exhale. Hands should not be lowered too low - below the knee joints.

Exercise 5. “Kitty”

In order to take the starting position, stand straight, lower your arms along your body, and spread your legs slightly. Sit down, bend your knees slightly, simultaneously turn your head and body to the right side, bend your arms at the elbows and also move them to the right, take a sharp and noisy breath. The right hand should be slightly lower than the left.

When performing this exercise, do not move your arms too far from your body. You need to squat lightly, perform springy movements, as if dancing, tensing your leg muscles with minimal effort. During squats, you need to ensure that your back remains straight. You can't slouch.

"THREE-PHASE BREATHING"

This technique describes a variant of the Russian school of breathing. This school became accessible to the general public thanks to the work of A. Masetti (our paradox - Russian is discovered by a foreigner for Russians) and his followers at the end of the 21st - beginning of the 20th century. This option is adapted for dancers, singers and actors. In our country, the spread of the school of three-phase breathing is associated with the name of O. G. Lobanova, who in the 20s taught a breathing course at the Institute of Rhythm and Theater named after. Evgenia Vakhtangova. In a number of theaters she was involved in staging the voices of actors and appeared a lot in print.

It is important to lay the foundations of proper breathing in childhood. This task is served by a four-year course of breathing exercises, introduced as a general education subject in choreographic schools throughout the country.

The three-phase breathing system I propose is based on the use of resistance to the exhaled stream from the articulatory organs in the development of breathing, but for this, various sound combinations are pronounced as you exhale.

The fundamental distinguishing feature of this breathing system is the fixation of attention on the pause, which occurs after exhalation and precedes the subsequent inhalation (breathing return). The pause is used to allow inhalation to occur spontaneously, as a natural need.

The three-phase breathing system does not overload the lungs with excessive stretching; when exhaling and inhaling, the natural tidal volume of air and the air that can still be used after normal exhalation are used. Training the respiratory system in such conditions turns out to be very effective, and the cost of breathing effort is the least.

As a result of mastering the three-phase breathing system, students showed virtually no signs of fatigue and severe shortness of breath after performing complex ballet exercises that required great physical activity.

Another feature of the proposed system of breathing exercises is the emergence of a free singing voice in students. Thus, we can testify to the beneficial influence of this breathing system, both on the general development of the human body and on his vocal abilities.

The proposed breathing system was not invented. Its three phases coincide with the breathing of a sleeping person. Observe how calmly he exhales air through slightly closed lips and, after a short stop, inhales easily and quickly through his nose. Thus, his breathing consists of three moments: exhalation, pause, inhalation, which are commonly called phases. It is fundamentally important to consider exhalation as the beginning of breathing. The entire cycle consists of three phases: exhalation - pause - inhalation.

The first phase is exhalation, performed through the mouth. It should be long, elastic and even, but at the same time dosed, that is, it is never carried out to the limit.

The second phase is a pause. This is a very important stage of breathing, which determines the optimality of gas exchange in various conditions of the body. It is the pause that determines the amount of air needed to inhale. It should be natural and pleasant.

The third phase - inhalation is performed automatically through the nose, without inhaling air, naturally without noise or almost silently.

Many people, when they hear the word “inhale,” tend to draw air into themselves. This is not practical. To get rid of this action, imagine the breathing process in a simplified way: you exhale and wait until the natural desire to inhale appears, and then the air, due to the movement of the ribs and diaphragm, will enter the lungs and fill them as required. To emphasize the naturalness of the third phase, let’s replace the usual word “inhalation” with the conventional term “return of breath.” Then the three phases of breathing will look like this:

exhale (through lips slightly closed and pursed with slight effort);

pause (waiting until the natural desire to inhale);

return of breathing (involuntary inhalation through the nose).

Three-phase breathing helps relieve fatigue, because elastic active exhalation clears the lungs of carbon dioxide, and natural inhalation through the nose (breathing return) allows you to fill them with an amount of air sufficient to provide the body with oxygen. To develop correct three-phase breathing, we recommend mastering special exercises based mainly on the use of speech, since it is performed while exhaling.

The system includes 67 exercises.

Exercise 1. Mastering elastic exhalation and natural inhalation. First, we perform the exercise while sitting. Sit comfortably in a chair. Legs bent at the knees and spread apart. The back is straight, the shoulders are straightened. Hands on knees. The pose is free, without tension.

The lips are slightly picked up and slightly stretched. To exhale, fold your lips as if you are going to blow on the flame of a candle standing at some distance from you. At the same time, do not protrude your lips, but turn their centers towards the slightly unclenched jaws and quietly pronounce the sound “pfff”. The letter “p” sounds only at the first moment after opening the pursed lips, then part them slightly and exhale air with little effort through the gap of the pursed lips, forming the sounds “fff”. Do not protrude your lips or spread them completely, do not puff out your cheeks. With such an exhalation, the air comes out in an elastic and smooth stream, which should not be interrupted, change in strength and be smooth throughout the entire exhalation, maintaining the same density.

You should never exhale completely; you should use up about half of the air in your lungs. Otherwise, an unpleasant sensation will appear, there will be no pause, and inhalation will be convulsive.

The correctness of exhalation, as well as the entire cycle, is controlled by the immobility of the shoulders.

After exhaling, return your lips to their normal position and wait for the breath to return during the pause. Then, through your nose, let air into your lungs, trying not to add it, and immediately “blow on the candle” with the sound “pfff”. Again, abruptly stop the sound and wait until the desire to inhale appears. Do this 2-4 times.

Exercise diagram:

Exhale - pfft,

Pause,

Return of breath

Pfff,

Pause,

Return of breath

Pfff,

Pause,

Return of breath

Rest.

For some practitioners, the exercise may cause discomfort until you learn to exhale evenly, calmly and accurately feel when and how much air to let into your lungs. This feeling is controlled subconsciously by the nervous system, do not force its arrival.

Overwork is not advisable, even dangerous. The general requirement is: it is better to underdo it than to overdo it.

The following are typical at the first stage of training: errors. The lips are folded too loosely, so the exhalation is uneven. To correct this shortcoming, imagine that when you exhale, you do not want to extinguish, but only shake the flame of a candle that is not very close to you. Concentrate and pronounce the sound “pfff” several times in a row evenly and smoothly.

If lips squeezed too tightly and then straightaway open up, all the air flies out with a jerk, while the shoulders and upper chest drop. After all, you are not going to completely extinguish the candle, but from an air push it will certainly go out.

Another typical mistake is that when exhaling, the air wave does not go smoothly, but is interrupted, makes a kind of zigzag, etc.

After mastering the exercise in a sitting position, proceed to performing it in a standing position - the chest and shoulders are straightened, the stomach is slightly retracted. When breathing returns correctly, the shoulders and chest are motionless, the lower ribs are slightly moved apart. If breathing does not return on its own, and you forcefully draw in the air, your shoulders and upper chest rise, which is a sign of improper execution of the exercise.

TRAINING UNIFORM EXHALETION AND CHEST RESONATION ON CONSONANT SOUNDS

Basic exercises to strengthen the respiratory system are based on practicing the correct pronunciation of letters, syllables, words, etc. The elasticity and evenness of the sound of human speech, and, consequently, the smoothness and density of exhalation are well tested by ear. You must learn to listen carefully to yourself and others when performing sound exercises, to detect irregularities and fluctuations in pronunciation, and to understand their cause.

Exercise 2. While sitting, we train to exhale on the sound “s”, which is clearly audible, so it’s easy to check the evenness of its sound.

After exhaling - pausing - returning the breath, we pronounce a long “sss”. The tongue rests on the lower part of the teeth, the lips are open in a half-smile.

The task is to extend for some time (notuntil the end of the breath!) this sound and ensure that it is even: does not become denser, does not weaken, and does not interrupt. Do not rush to make the sound immediately as soon as breathing returns.

After breathing returns, mentally say “one”, prepare the shape of your lips and then begin to pronounce the sound “s”.

Exercise diagram:

exhale-pfft,

pause,

return of breath (times),

ssss,

pause,

return of breath (times),

ssss,

pause,

return of breath

pfff,

pause,

return of breath

rest.

Perform the exercise 2-3 times in a row.

Get used to not only starting, but also ending any workout by doing pfff - pause - return to breathing. Just doing this cycle 2-3 times is enough to relax the muscles of the respiratory tract and reduce tension in the whole body. When performing an exercise with exhalation on “c”, at first you need to pay more attention to the evenness of the sound, and the length of the exhalation will increase gradually.

Exercise 3. Exhalation training while “buzzing.” When training exhalation while pronouncing consonant or vowel sounds, syllables or words, you should stick to predominantly low tones and quiet sounds. When a person, unable to control his voice, speaks loudly, he exhales in a poorly controlled manner. In order for the stream of air to be even and smooth, in the exercise it is necessary to use such a force of sound, with which a secret is usually communicated in secret. At the same time, a person certainly restrains his voice and speaks in low tones, carefully spending his breath. This is how you should do almost all exercises first.

The exercise is performed standing. As always, we say “pfft” first. Then pause and return to breathing.

We make the sound “zhzh” low and quietly. In this case, the teeth are clenched very tightly, the lips are stretched out and open.

Exercise diagram:

exhale-pfft,

pause,

return of breath (main stance),

exhale-zhzh (instead of pfff),

pause,

return of breath

LJJ,

pause.

return of breath

exhale-pfft,

pause,

return of breath

at ease.

Exercise 4. We introduce the sound “z” instead of the sound “zh”. It is convenient to pronounce the sound “z” with clenched teeth and a half-smile. The position of the lips is the same as when pronouncing the sound “s”.

Exercise diagram:

exhale-pfft,

pause,

return of breath

slight attention,

zzz (on low notes, instead of pfff),

pause,

return of breath

zzz,

pause,

return of breath

pfff,

pause,

return of breath

at ease.

The correctness of the sound is controlled by a slight vibration of the chest, which should be felt if you place your palm on the upper chest, touching the collarbone with your fingers. When the sound is pronounced sluggishly or directed into the nasopharynx, there will be no vibration. Repeat the exercises 1-3 times in a row, no more.

Errors. There is no chest resonance when performing the exercise. The sound is too loud. You should not force the sound, but pronounce it stubbornly, in low tones, imitating the buzz of a flying bumblebee or beetle.

If the buzzing is uneven, intermittent, and moves to higher notes, you need to formulate the sounds more accurately. When, when pronouncing “zh,” the lips are not open and not extended forward, and the teeth are not tightly clenched, the sound is uneven and intermittent.

TRAINING THE SPEECH APPARATUS

For the correct implementation of training exercises, as well as for the correct organization of breathing in general, the condition of the speech apparatus is of great importance. If your lips are inactive, your jaws and tongue are tense, it is difficult to achieve a good sound, and with it a free, economical exhalation. Therefore, attention should be paid to special exercises that free the speech apparatus from clamps.

Exercise 5. For lips.

We sat down comfortably. Exhaled “pfft”, waited for the breath to return, mouth closed,

Gather your lips as tightly as possible towards the center and then slowly stretch them elastically into a wide smile. Then again, slowly bring them to the center and again - smile. During the exercise, the lips should not be limp for a moment.

Repeat 3-4 times in a row. As the muscles of the mouth strengthen - 5-6 times. This exercise is useful to do throughout your life.

Freeing the tongue and jaw from clamps should be achieved simultaneously, since tension in the jaw certainly causes clamping in the muscles of the tongue, and a tense tongue fetters the jaw and larynx. Try pushing your tense jaw forward, leaving your tongue free. You won't succeed. Now tense your tongue and try to lower your jaw freely. Again, nothing will work until you free your tongue. Jaw tension extends to the neck and larynx, interfering with free natural breathing.

INTRODUCING SOME EXERCISES

FROM DIFFERENT METHODS

Now I want to introduce you, or maybe just remind you, of some popular and very effective exercises that are used in many groups - from professional to children's school choirs.

Exercise 1 Silently say “y”. This sound should not be spoken deeply, but at the roots of the upper teeth. This exercise trains not only breathing, but also the muscles of the soft and hard palate. Alternatively, you canscream silently.

(E.M. Pekarskaya “Vocal Primer”).

Exercise 2 Puff up your cheeks like a balloon. Sharply “exhaust” the air through the “lips - tube”. This exercise is good for the muscles of the cheeks, lips and articulation.

Exercise 3 Use your breath to push out the consonants “k” or “t”. The exercise is performed using the choirmaster’s timing of a 4-beat pattern, who uses his fingers to indicate which durations need to be performed: one finger for quarter notes, two for eighth notes, three for triplets. It is important to do this exercise at a slow pace.

Exercise 4 Stand straight, feet shoulder-width apart. Exhale slowly, hold your breath for a moment, and then loudly (but without shouting), with expression, rather slowly, emphasizing each syllable, read the poem:

Na-sha Ta-nya is crying loudly:

U-ro-ni-la in the river a ball-chik.

Hush, Ta-ne-chka, don’t cry,

There's a ball in the river!

When reading a poem, do not inhale! Try to distribute to the end.

You can use any other poem.

(I. Isaeva “Express course in the development of vocal abilities”).

Exercise 5 The so-called “long talker”. Take a deep breath, hold your breath and say slowly:

Like on a hill, on a hill

Twenty-two Yegorkas stood up.

One Yegorka, two Yegorkas,

Three Egorkas………………….

and so on until 22.

Exercise 6 The following exercise is based on the so-called vowel line

A-O-E-I-U.

1. inhale, hold your breath, and as you inhale, pronounce a line of vowels together, as one word, until your breath runs out;
2. the same thing, only abruptly, separating sounds from each other.

This exercise can be performed on one sound, like a chant.

LITERATURE:

• “Breathing according to the methods of Strelnikova and Buteyko” from the series “How to Maintain Health.” Moscow, “World of Books”, 2006.
• N.B. Gontarenko “Solo singing”. Rostov-on-Don, “Phoenix”, 2007.
• J. Vilunas “Sobbing Breath”. St. Petersburg, “PETER” 2007
• I. Isaeva “Pop singing. Express course for developing vocal abilities.” Moscow, “AST-Astrel”, 2006.
• G.P. Stulova “Theory and practice of working with a children’s choir.” Moscow, “VLADOS”, 2002.
• E.A. Lukyanova, O.Yu. Ermolaev, V.P. Sergienko “Three-phase breathing.” Internet.
• E.Yu. Belobrova “Rock vocalist”. Internet.
• E.M. Pekerskaya “Vocal primer”. Moscow, 1996
• A. Solovushka “Voice and singing: theory and exercises.” Internet.
• A. Korneev “Healing Breath”. Rostov-on-Don, “Luck”, 2008.
• “Breathing according to the methods of Strelnikova and Buteyko.” Moscow, “World of Books”, 2006.
• K.A. Lyakhova “1000 secrets of oriental medicine.” Moscow, “RIPOL Classic”, 2004.
• O.V. Daletsky “Teaching to sing.” Moscow, "A", 2003.

Discipline: physical education

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

METHODOLOGY K.P. BUTEYKO

1. History of the method

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

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

4. Preparation for using the method of Volitional Elimination of Deep Breathing (VLDB)

5. Description of the VLGD method

METHODOLOGY A.N. STRELNIKOVA

1. Basic set of breathing exercises

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

Conclusion

List of used literature

METHODOLOGY K.P. BUTEYKO

1. History of the method.

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

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

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

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

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

And pharmacology rests on this; thousands of surgeons earn state bonuses. What, one might ask, is easier: to admit the discovery and lower one’s own weight in science or to declare the author a pseudoscientist?! The second one is simpler (and more profitable)..."

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

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

Evolution of the atmosphere.

As can be seen from the above figure, several billion years ago the atmosphere consisted mainly of carbon dioxide. This period of time refers to the birth of a living cell. Subsequently, due to evolution, atmospheric carbon dioxide was converted into oxygen by plants. And at present, the gas composition of the atmosphere is very different from the original one. But the living cells that make up the body require the same gas composition for their normal functioning - 2% O2 and 7% CO2.

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

The role of carbon dioxide in the body.

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

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

Research results.

It was found that sick and healthy people breathe differently.

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

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

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

How often do we stop noticing the little things we are used to? But some of them are of great importance. For example, breathing. Agree, rarely does anyone pay attention to correct breathing, do exercises, or know the techniques. And this knowledge is useful for health and general well-being. How to breathe correctly and why - we will talk in this article.

There are several types of breathing, breathing techniques and exercises, and many of them originate in the distant past. Which ones exactly and how to follow them - let's figure it out.

Breathing exercises

Breathing exercises are a specific sequence of breathing exercises. With its help, diseases of the bronchi and lungs are treated, and the osseous-ligamentous system is strengthened. The general condition improves: activity and concentration increase, it becomes lighter, and physical indicators are better. Considering that breathing exercises can be performed for 30 minutes a day without much effort, the effect is felt almost immediately, and the visible result will not take long to appear.

Such practices are very specific, have many types and, if performed incorrectly, can cause harm. You should be careful and careful when choosing your method of treatment with breathing exercises. Consult your doctor and choose a block of breathing exercises that suits your body.

To more fully reveal the possibilities of gymnastics, let's look at what types of breathing exist:

1. Upper- breathing through the upper chest. The diaphragm hardly moves down, and the abdominal muscles barely tense.
2. Average- air enters the body due to the expansion of the middle section of the chest. The abdominal muscles contract more strongly, the diaphragm barely moves down.
3. Lower- involves the lower chest. The diaphragm is lowered as much as possible, and the abdominal muscles are relaxed.
4. Complete- combination of all previous types of breathing. Maximum filling of the lungs with air occurs.
5. Reverse- when inhaling, all actions are reversed: the abdominal muscles are tense, the diaphragm goes down. The internal organs are compressed and massaged.
6. Delayed- breathing, in which there is a delay in the “inhale-exhale” cycle. There are several options for this breathing:
   • inhale, hold, exhale;
   • inhale, exhale, hold;
   • inhale, hold, exhale, hold.

The latter method is actively used in yoga, since the ancient masters of this teaching believed that at the moment of holding the breath, the body is filled with energy and strength.

So, we know the main types of breathing - now let's talk about the types and differences of breathing exercises.

There are many types of breathing exercises, but they all work according to the following principles:

• artificial difficulty;
• holding your breath;
• slow breathing.

In other words, everything is based on weakening breathing, due to which the benefits of breathing exercises arise.

As a young opera singer, Alexandra Nikolaevna Strelnikova, together with her mother, developed a method for restoring her singing voice, as problems began with it. The technique turned out to be useful not only for vocals, but also for the body as a whole.

How to do Strelnikova’s breathing exercises correctly? Before you begin, you should prepare the venue: it should be a bright room with clean air and an open window. It is better to do exercises on an empty stomach or half an hour after eating.

The essence of Strelnikova’s technique- in every second sharp inhalation through the nose, which is accompanied by a number of exercises. Such an inhalation should be active, strong and noisy - “sniffing the air.” Exhalation is imperceptible and happens on its own.

Necessary set of rules:

1. With each breath, the shoulders move not up, but down.
2. The nostrils should close as if they were being pressed. They must obey you and be under control.
3. Gymnastics should be carried out until it begins to tire you, as long as there is pleasure.

During the first lesson, the exercises should be performed for 4, 8 or 16 sharp breaths. Rest between exercises - 2-4 seconds. For one approach, the average number is 32 breaths, with a rest break of 2-4 seconds.

When training for two weeks, you can increase the level of training to 4000 breaths per day, dividing the series of exercises into three parts, performed in the morning, lunch and evening. After you feel a significant improvement in your health, you can reduce the number of breaths in the exercises, but you should not stop exercising at all.

If you feel worse, the disease worsens - it is better to perform this set of breathing exercises while sitting or lying down for 2, 4, 8 breaths with a break between them of 2 or more seconds.

Strelnikova’s gymnastics affects the lungs, bronchi, skin and vocal apparatus and treats the corresponding diseases: bronchitis, pneumonia, stuttering, scoliosis, spinal injuries, diseases of the genitourinary system and even neuroses.

The method of breathing exercises by Konstantin Pavlovich Buteyko is based on the principle of “breathe less.” It has been clinically proven that this approach can treat over 90 diseases, the main cause of which is a lack of carbon dioxide in the body. The author himself called his approach “the method of volitional elimination of deep breathing.”

All exercises in the Buteyko system are based on holding or shallow breathing. The goal is to reduce the need for oxygen and saturate the body well with carbon dioxide.

Standard breathing exercises using the Buteyko method:

1. Inhale - 2 seconds.
2. Exhale - 4 seconds.
3. Breath holding - 4 seconds.

At the same time, you will experience a feeling of lack of oxygen - this is normal. This state is an integral part of Buteyko breathing exercises.
The breathing itself should be light, unnoticeable, unlike Strelnikova’s technique, absolutely silent.

This type of gymnastics copes well with bronchitis, pneumonia, adenoiditis, skin pathologies, Raynaud's disease, obesity, rheumatism and many other diseases.

To find out your condition according to the Buteyko system, perform the following experiment:

1. Take a very normal breath.
2. Hold your breath as long as you can.

If the delay lasted less than 20 seconds - this is bad, from 20 to 40 seconds - satisfactory, from 40 to a minute - good and over 60 seconds - excellent.

Naturally, before using such breathing exercises, you should consult a doctor and find out whether such loads are suitable for you.

In addition to solving problems with internal organs, breathing exercises solve aesthetic problems, for example, fighting excess weight. A special series of exercises, a special technique and their daily implementation will give you strength, energy and will be able to remove extra pounds.

This type of breathing exercises is much easier than running or strength training, so applying it in everyday life is much easier and more enjoyable. Classes can be held at any time and anywhere. However, it is worth consulting with your doctor, as not all exercises will be beneficial. For example, if you have injuries to the spine, cardiovascular system, or during pregnancy or breastfeeding, you should not resort to the help of such gymnastics on your own. But you can exercise under the supervision of a doctor or instructor.

The first results from weight loss exercises will become noticeable within two weeks. With intensive exercise for a year or more, they will affect your overall well-being and health in general.

The main types of gymnastics for weight loss include:

• qigong- spiritual and breathing practice of three exercises to get rid of excess weight;
• pranayama- a system of yoga exercises to get rid of everything unnecessary in the body;
• bodyflex- Childers Grieg based on aerobic respiration;
• oxysize- modification of bodyflex without sharp exhalations and inhalations, a more gentle technique.

The main exercises in this gymnastics are “dollar”, “cat”, “abdominal press” and “scissors”. All of them are especially useful for women after childbirth.

As we see, within one type of gymnastics there are several varieties. To avoid making a mistake in choosing and choosing an effective method, consult your doctor.

Despite such a rich range of breathing techniques, there are general instructions for all types of exercises:

1. Constant and regular training.
2. Classes should only be held in a good mood, abstract from everything that can cause negative emotions.
3. You can’t give up training for a long time, but it’s better to keep the same training pace that’s convenient for you.
4. . The most ideal option is to exercise outdoors or in nature in a clean area.

The last point is especially important, since without clean air there is no point in such breathing exercises. What if you live in a polluted area and frequent trips to nature are impossible?

One option is to exercise at home if you have an air purifier installed. Even better - because it has three levels of filtration against dust and dirt, allergens and harmful gases. It supplies a stream of oxygen, so necessary for breathing exercises, already purified from street dirt. Such equipment constantly maintains fresh and clean air in your home, which will help you practice breathing practices.

Marina Korpan’s technique is based on bodyflex and oxysize - a combination of proper breathing with muscle stretching:

1. Inhale through the nose while drawing in the abdomen.
2. Exhale calmly through the mouth with maximum air release from the lungs.

Marina also practices holding her breath for 8-10 seconds, which helps saturate the body with carbon dioxide, the importance of which we have already discussed in the method of Konstantin Buteyko.

Practice for 15 minutes a day and you will soon get the first visible results and sensations. The most important condition for the technique is constant and regular training - do not skip or postpone classes for a long time. Otherwise, the effect will be either minimal or not at all.

It is better to eat food an hour after training. If you plan to exercise during the day, then the practice will be beneficial two hours after a meal or an hour before a meal. Your advantage will be mild malnutrition - the body will be fresh and ready for exercise, during which you will realize that you are full.

You cannot do such breathing exercises in case of bleeding, glaucoma, or high blood pressure.

Bodyflex exercises with Marina Korpan are easy to find on the Internet.

Yoga originates from ancient times and helps not only to feel your body, control your emotions and mind, but also to comprehend your spirituality. One of the steps of yoga is breathing.

Yoga breathing exercises use full breathing with consistent muscle tension:

1. The starting position can be any: sitting, standing, lying down. It is important to remember that you need to sit with a straight back and straightened chest. Lie down on a hard surface, breathe only through your nose.
2. Exhale sharply, while the lower abdomen is drawn in.
3. Inhalation also begins from the lower abdomen, then comes the upper part, the ribs move apart and only then the chest expands with a slight lift of the shoulders.
4. Exhalation phase: draw in the stomach, exhale, lower the ribs and chest.
   Inhalation and exhalation are light and free - as much air as necessary for comfortable breathing should come in. This exercise is mastered gradually: from 20 seconds to 2 minutes a day. Later you can reach 8-10 minutes a day.

Another type of breathing yoga exercise is cleansing breathing:

1. Inhale as deeply as possible through your nose.
2. Then hold your breath and after a few seconds, exhale a small amount of air strongly and rarely through your mouth. At the same time, the cheeks do not swell, and the lips are closed.
3. Hold your breath again for a second and exhale a second breath.
4. Do this until you have exhaled all the air you have. Repeat the exercise 2-3 times a day and you can strengthen your lungs, and, therefore, your entire body.

If this technique turns out to be closer to you than others, sign up for yoga in your city and, under the supervision of an instructor, do not only breathing practices, but also muscle stretching. This will have a positive impact on both your overall well-being and overall health.

To better enrich the body with oxygen, use belly breathing or diaphragmatic breathing. At the same time, the chest remains motionless, the stomach protrudes and relaxes as you inhale, and retracts as you exhale.

To understand how to breathe correctly with your stomach, do the following set of exercises:

1. Lying on the floor, place your right hand on your chest and your left hand on your stomach. Start breathing with your stomach, expanding it as you inhale and relaxing it as you exhale. The right hand remains motionless. The left one moves up and down.
2. Change the pressure as you exhale. Take a light, normal breath, close your lips and slowly exhale as if you were calmly blowing on a candle. The stomach should retract as much as possible.
3. Reverse technique - exhale sharply with the sound “Ha”. The sound should come from the lower abdomen.
4. Place a book no more than 1.5 kg on your stomach. Continue breathing, holding your breath for “one-two-three” both while inhaling and exhaling. This exercise will strengthen your abdominal breathing and abdominal muscles.
5. “Dog”: get on all fours and begin to breathe sharply and quickly with your stomach. This will allow you to better feel the diaphragm and control its operation in the future. The exercise is done briefly so as not to cause dizziness.

Belly breathing, dynamic exercises and prolonged exhalation are excellent for the treatment and prevention of diseases of the pulmonary system. Breathing exercises for the lungs fit perfectly into several exercises.

1. Exhale into the water. Take a glass of water, place a straw in it, take a normal breath and slowly exhale the air through the straw. Exercise develops the mechanical properties of the lungs and normalizes gas exchange. This should be done no more than five times a day for 10-15 minutes.
2. Hug yourself. Starting position: standing, feet shoulder-width apart, arms out to the sides, palms up. Inhale and as you exhale, quickly cross your arms in front of you so that your palms hit your shoulder blades. Exhale quickly and loudly.
3. Firewood. We stand on our toes, bend back with our hands raised up, fingers clasped. We inhale and, as we exhale, sharply bend down, as if chopping wood, then return to the starting position. We also exhale strongly and loudly.
4. Skier. Starting position: feet shoulder-width apart. We rise on our toes, slightly move our body forward, and also stretch our arms in front of us, as if they were holding ski poles. As you exhale, we bend down slightly, as if we were pushing off, move our arms as far down and back as possible, and in this position we spring on our legs for 2-3 seconds. We complete the exhalation and return to the starting position with a diaphragmatic inhalation.

Breathing is not just alternating inhalations and exhalations. Correct Exercises help to achieve a goal, relax or restore strength, subordinate conscious and unconscious functions. Breathing techniques are successfully used in business and seduction. Most practices have their origins in yoga. You can learn to breathe correctly on your own at home. To do this you need a good video, good advice and patience.

Vacation, rebirthing, free and holotropic breathing form the basis of breathing practices in psychotherapy. Holotropic breathing was recognized by official medicine 25 years ago; it is used for calming, as a legal replacement for psychoactive substances, and it allows you to fall into a state of deep trance.

The holotropic breathing technique is based on a deeper and faster alternation of inhalations and exhalations. An obligatory component of the practice is ethnic, trance music.

The goal of the practice is to release energy through creative self-expression. You need to conduct a holotropic breathing session in a couple, where the partner provides support to the one doing the practice. One session requires 2–3 hours.

They use holotropic breathing exercises to relieve stress, get rid of fears, and birth traumas. Practice allows you to achieve personal and spiritual growth in the shortest possible time.

Vivation

Vivation – breathing exercises to relieve stress, living breathing technique. In the process of breathing practice, a stressful situation is removed from the subconscious, integrated into the sector of consciousness, the psychological pressure is eliminated, and calm occurs.

Vivasion breathing is deeper than usual, allowing you to find and relax tight muscles. Adherents of the technique recommend using this practice to all people as a tool for healing and self-knowledge.

Rules of the wave technique:

• breathing is free, there should be no pauses between breaths;
• vibration - conscious breathing, you need to feel the circulation of air throughout the body and lungs;
• the length of exhalation does not need to be limited;
• While performing the vibration technique, you need to think only about yourself, your body, and distract yourself from worries and problems.

The vibration technique implies complete comfort and relaxation, so you need to conduct the session in a comfortable position and loose clothing. Vivasion live breathing is contraindicated for hypertensive patients and pregnant women. It is not recommended to practice after injuries and operations, with epilepsy and glaucoma.

Holotropic breathing, unlike the vibration technique, has a serious medical and psychological basis. In vibe there are more restrictions on the breathing format. Holotropic breathing involves group sessions; vibration can be mastered independently at home.

Abdominal breathing

There are 3 breathing mechanisms - abdominal, clavicular and diaphragmatic breathing. During abdominal inhalation and exhalation, under the influence of the diaphragm, the volume of the thoracic cavity increases and decreases. The other 2 mechanisms are accomplished by expanding the movements of the chest. Symbiosis of abdominal and thoracic breathing is a common human condition. The combination of the three types is called full yogic breathing.

Abdominal breathing allows you to get more air with less effort. Mastering the technique will improve your physical and mental condition and relieve stress.

Technique for performing conscious abdominal breathing:

• Take the shavasana pose, relax your muscles.
• Breathe spontaneously, measuredly, evenly.
• Concentrate your attention on the diaphragm, visually imagine it in the form of a plate of muscles that is located below the lungs.
• As you exhale, imagine how the diaphragm takes the shape of a dome, pressing on the abdominal organs. At the same time, air enters the lungs.
• As you exhale, the diaphragm relaxes. You need to feel how it moves up under the sternum, pushing out the air.

How do you know if the technique is being performed correctly? Place your right palm just above your navel - with correct abdominal breathing, it will rise and fall along with inhalations and exhalations. The left palm lies motionless on the chest. The purpose of the practice is to consciously increase the movement of the diaphragm and learn rhythmic abdominal breathing.

Full yogic breathing

Full yogic breathing allows you to open your lungs and improve their ventilation. With regular practice, blood pressure decreases, the body is saturated with oxygen, metabolic processes in the body improve, and the immune system and nervous system are restored.

• Perform full yogic breathing technique in lotus pose or shavasana.
• Breathe evenly, deeply, without pauses on inhalation and exhalation.
• Full yoga breathing follows the triangle method. As you inhale, the volume of the abdomen, ribs, and chest consistently increases in volume.
• When exhaling, relax the muscles in the reverse order.

To properly perform full yogic breathing, you need to learn how to distribute air evenly between all inhalation points. Otherwise, it may take your breath away, and the technique will cause discomfort.

With full yogic breathing, the power of inhalation does not need to be inhaled all the way. Constant full inhalation will lead to pathological changes in the lungs.

Full yogic breathing, like other yoga breathing practices, cannot be performed with chronic heart diseases, blood diseases, eye and intracranial pressure. Full yoga breathing is contraindicated after operations, traumatic brain injuries, and chronic inflammatory processes in the body.

Oxysize - breathe and lose weight

Oxysiaize is a breathing program aimed at burning excess fat deposits. The practice is based on exercises that are easy to perform at home. With regular performance of oxysize breathing exercises, the figure acquires beautiful relief.

The essence of oxysize gymnastics is to perform practices through which oxygen penetrates problem areas and breaks down fat. When performing oxysize breathing exercises, the head should not be lowered; the gluteal muscles are always compressed.

Technique for performing basic breathing in oxysize gymnastics:

• Basic breathing is a mandatory warm-up before performing the rest of the oxysize exercises.
• Relax your muscles, do not sag in your lower back, keep your shoulders straight.
• Inhale through the nose, inflate the stomach, do not straighten the chest. As you inhale, smile broadly - this will allow more oxygen to enter the body and rejuvenate the facial muscles.
• After the main breath, take 3 more small breaths.
• Exhale through the lips extended into a tube; you need to exhale forcefully.
• After the main exhalation, exhale the remaining air in three small exhalations.
• In the warm-up, do 4 sets. Then proceed to the main oxysize gymnastics complex.

Oxysize gymnastics has no contraindications, since it does not involve holding the breath. You can perform the program during pregnancy, with high blood pressure.

The sobbing breath of Yuri Vilunas

The founder of sobbing breathing is Yuri Vilunas. Yuri suffered from diabetes and tried to find a way out of a hopeless situation. Yuri Vilunas discovered breathing practice by accident - at one moment he despaired and began to cry. Yuri felt relief after the sobbing, and strength appeared. This is how the Vilunas technique appeared - sobbing breathing.

Yuri Vilunas concluded that all diseases arise from improper breathing. Internal organs suffer from chronic oxygen deficiency. The effectiveness of the Vilunas technique is based on conscious hypoxia. Sobbing breathing saturates all internal organs with oxygen.

Basics of the Vilunas Breathing Method:

• Sobbing breathing is the only practice in which inhalation and exhalation are done exclusively through the mouth.
• Breathing patterns according to the Vilunas system. Inhale – 0.5 seconds. Exhale – 2–10 seconds. Pause – 1–2 seconds. During normal breathing, exhalation is always shorter than inhalation.
• Inhale as you inhale. The inhalation should not be very deep - the air remains in the mouth, rests against the palate, and does not immediately fall into the lungs.
• As you exhale, you need to pronounce the sound “f” or “s” protractedly. The sounds “ha” and “fu” are allowed. You need to exhale smoothly and evenly.
• The sobbing breathing created by Yuri Vilunas can be performed in any position or while walking.

Yuri Vilunas is confident that sobbing breathing can restore the functionality of any organ except the brain. Patients with serious brain pathologies are physically unable to master the technique of sobbing breathing.

Pranayama to restore vitality

Pranayama is breathing exercises in yoga that allow you to learn how to control prana. Some pranayama breathing techniques will help restore strength, relieve fatigue, and improve thought processes.

Harmonization of manipura and ajna is one of the breathing techniques of pranayama. Exercise increases energy potential, teaches you to find a way out of difficult situations, and rely only on yourself.

Technique:

• Lie on your back, the surface is flat and hard. Place your hands on your stomach in the abdominal area. Apply slight pressure with your hands on the umbilical area throughout the exercise.
• Inhale - pull your stomach in, exhale - blow out as much air as possible using your abdominal muscles, try to push your arms up. Breathe through your nose.
• Inhalation and exhalation are the same in duration; after exhaling, pause for 4 seconds.
• The duration of the practice is 5–10 minutes, it must be repeated three times a day.

Alternating nostril pranayama is a simple exercise that quickly eliminates fatigue.

Technique:

• Take the lotus position.
• Close the right nostril with your thumb and inhale through the free nostril. Inhale deeply, breathe abdominally. Pause at the top point of inhalation.
• Exhale through the right nostril, close the left nostril with the little finger and ring finger of the opposite hand.
• Repeat the exercise starting from the right nostril.

Practice duration is 7 minutes.

Ujjayi

Ujjayi is a calming pranayama in yoga, with the help of which life energy is brought into order. By regularly performing the Ujjayi technique, you can protect yourself from physical and psychological exhaustion.

Ujjayi pranayama technique:

• Take the lotus position, the back does not bend in the lower back, the muscles are relaxed, the eyes are closed. You can perform Ujjayi pranayama before savasana.
• Breathe slowly and consciously.
• Squeeze the glottis slightly. When performed correctly, a quiet sound “s” appears when inhaling, and “x” when exhaling. A slight tightening is felt in the abdominal area.
• Breathing is deep and extended. When you inhale, the abdomen expands, and when you exhale, it completely retracts.

When performing Ujjayi pranayama, inhalation and exhalation should be equal in duration, there should be no pause between them. Breathing through the glottis promotes calm and peace. The sound that occurs when ujjayi breathing helps you go deeper into yourself and focus on the process of alternating inhalations and exhalations. The Ujjayi technique is recommended to be performed before bed for a restful and sound sleep.

Ujjayi can be performed while walking, adjusting your breathing to the pace of walking. The duration of the Ujjayi breathing practice is 3–5 minutes.

Yoga tummo

Tummo yoga is the practice of internal fire; it is used in almost all Buddhist schools. Tummo yoga allows you to effectively work with internal energies; a person radiates heat and becomes immune to cold.

In the process of practicing tummo yoga, a person focuses on the image of fire and feels the living flame. Attention is concentrated on the navel area - the human energy center.

Tummo yoga is a complex that includes physical and breathing exercises, visualization, mantras, concentration and contemplation. During the execution of tummo, prana accumulates in the navel center. When the technique is performed correctly, the temperature in the upper body increases. Tummo yoga is also used to cool the body and protect it from overheating.

After mastering tummo, you can move on to the next practice of the “Six Yogas” - contemplation of an illusory image.

Techniques based on conscious breathing and yogic teachings can improve your quality of life. The practitioner gains clarity of thought, remains calm in stressful situations, and enjoys good health. Success is possible only if you regularly and correctly perform the practices independently or in a group.