Hello, dear readers!

Are you suffering from asthma, hypertension or other serious diseases? Do you want to recover without using drugs? Then you just need to learn about the method of the famous domestic scientist Buteyko!

And in this article we talk about his unique system of shallow therapeutic breathing. By applying our tips and recommendations, you can get rid of the symptoms of many diseases, and by practicing the proposed set of Buteyko exercises, you will gain precious health.

K. P. Buteyko and his discovery

How a person breathes determines his well-being and health. The ancients understood this, and therefore, thousands of years ago, various breathing practices appeared: Chinese Qi Gong, Indian Pranayama, the Vajrayana Buddhist system and others. Among modern developments in the field of proper breathing for curing ailments, one of the most effective is the Buteyko method.

Konstantin Pavlovich Buteyko (1923 – 2003) Soviet scientist, physiologist, professor of medicine. He made his discovery in 1952, developing a unique method of shallow breathing. The author had to prove the effectiveness of his method in practice for many years, and only in the 80s the USSR Ministry of Health gave legal status to the Buteyko method.

Konstantin Pavlovich proved the effectiveness of his system for hypertension. Suffering from a malignant form of this disease and observing seriously ill patients, he invented his method of volitional elimination of deep breathing. Having applied his breathing exercises, the scientist was completely cured and began to introduce his own developments into the process of treating patients with various diseases.

Correct breathing according to the Buteyko system and the essence of the method

According to Buteyko's teachings, very deep breathing is the cause of the development of many diseases. In human lungs, oxygen is exchanged for carbon dioxide. Hyperventilation disrupts this exchange and does not lead to an increase in oxygen in the lungs, but the amount of carbon dioxide necessary for a full life of the human body decreases. As a result, the cells do not receive enough oxygen, causing even deeper breathing, which leads to spasms of blood vessels.

The body tries to prevent a lack of CO2, as a result of which spasms occur in asthma, hypertension, and metabolic diseases. Therefore, Buteyko suggested breathing only through the nose and limiting deep breathing. This allows you to balance the ratio of oxygen and CO2. You need to breathe calmly, being in a state of complete relaxation. However, you should not allow excessive lack of air.

Shallow breathing is the most correct. With it, the diaphragm is relaxed and the stomach and chest do not move. The air reaches the clavicular region, and this is reminiscent of carefully sniffing an unknown substance. Buteyko's general scheme is simple: inhale a small volume of air for about 3 seconds, then exhale for 3-4 seconds, and then a four-second pause.

Who is the Buteyko technique indicated for and what are its benefits?

The author of the method believed that more than 100 diseases could be cured using the system he proposed. Buteyko’s special breathing has shown high effectiveness in cases of emphysema, allergies, gastrointestinal ailments, and diseases of the central nervous system.

According to research, this treatment method is effective not only for asthmatics. Exercises are successfully used for the nose, removing nasal congestion. Diseases associated with impaired nasal breathing are also treated: rhinitis, sinusitis, laryngitis and many others.

Konstantin Pavlovich’s gymnastics relieves seizures and other negative symptoms of serious illnesses within a few minutes. And constant practice gives tangible results throughout the month and allows you to fully recover. On the Internet you can find many interesting videos of Buteyko himself and his students. Feedback from grateful followers will help you verify the effectiveness of the great scientist’s system.

This breathing system is also useful for children. You can practice the Buteyko method from the age of 4 under parental supervision, which helps with the following health problems for the child:

• frequent colds;
• asthma and all kinds of respiratory diseases;
• adenoids and persistent rhinitis;
• for excess weight and gastrointestinal ailments;
• allergies, various skin diseases and many others.

Contraindications to Buteyko breathing exercises

This technique is practically harmless. However, there are some contraindications that cannot be ignored:

• mental illnesses and mental disorders in which the patient is not able to understand the essence of the method;
• severe period of infectious diseases and severe bleeding;
• diabetes mellitus for insulin-dependent people;
• for aneurysm and after heart surgery;
• chronic tonsillitis and dental diseases.

It is better for expectant mothers to undergo treatment using this system before pregnancy.

What do you need to know before starting classes?

The effectiveness of the method has been proven for decades, but some difficulties may arise on the path to recovery. It requires considerable willpower, patience and regularity of exercise. Unpleasant sensations, fear and exacerbations are possible at the beginning of mastering the system.

Do not be afraid of some pain, loss of appetite, or lack of air in the first stages. Having an aversion to exercise shouldn't stop you. After some time, the disease will begin to recede.

Buteyko was confident in the strong side effects of drugs and the poisoning of the body from their effects. Therefore, the scientist recommended using his method by giving up medications, or at least reducing their consumption rate by half. Seriously ill patients should do this under the guidance of their attending physician.

Before classes, you can test your health. To do this, sit up straight and relax all your muscles. Now take a natural breath and hold your breath. A delay of less than 30-60 seconds indicates a painful state of the body. Using this unique simulator, you can increase your delay every day, improving your well-being.

Preparatory phase for gymnastics by Konstantin Buteyko

With this breathing exercise, the depth of breathing must be reduced gradually, and over time reduced to zero. To prepare for the exercises, sit on the edge of a chair or any hard surface with a flat back. Place your hands on your knees, look above eye level and completely relax your diaphragm.

Breathe shallowly and silently through your nose, and soon you will feel a lack of air. Stay in this state for 10-15 minutes. If you need to increase the depth of your inhalation, do so, but continue to breathe from your upper chest.

If performed correctly, a feeling of intense heat will follow and you may perspire. By relaxing the diaphragm, you can get rid of the desire to take a deep breath. You need to finish this preliminary exercise without deepening your breathing. Before carrying out this preparation and upon completion, hold your breath completely and record your pulse.

A set of breathing exercises using the Buteyko method

Having completed the preparation, proceed directly to classes in this treatment system:

1. Engage only the upper lung sections: inhale, then exhale, pause. Five seconds for each stage. Repeat these cycles 10 times.

2. This exercise involves diaphragmatic and chest breathing, that is, full breathing. Inhale for 7.5 seconds from the bottom - from the diaphragm, lifting it to the thoracic region. Now exhale for the same time period in the opposite direction, from top to bottom. Next - a pause of 5 seconds. Do these cycles also 10 times.

3. Hold your breath and massage the points of your nose. Do the exercise 1 time.

4. Following the principle of full breathing from exercise 2, breathe first by closing the right nostril, and then the left. 10 repetitions for each nostril.

5. We take full breaths again, but now as you inhale, pull in your stomach and hold your abdominal muscles until the end of the exercise: inhale for 7.5 seconds, exhale for the same amount of time, and then take a five-second pause. Repeat 10 times.

6. This is an exercise for complete ventilation of the lungs. Take 12 strong deep breaths, each lasting no more than 2.5 seconds. After doing this exercise for a minute, you should pause as long as you can while exhaling.

7. Perform four-level rare breathing as follows:

1. Inhale for 5 seconds, exhale for 5 seconds, then hold the air for 5 seconds. Do this for a minute.
2. Five seconds to inhale, now pause, also for 5 seconds, and now exhale for the same time. After that there is a delay of 5 seconds. Two minutes to complete.
3. At this level, repeat the previous exercise, but do each cycle for 7.5 seconds each. This will take 3 minutes and will result in 2 breaths per minute.
4. We do the last level for 4 minutes. Inhale, pause, exhale and hold for 10 seconds. You will get 1.5 breaths per minute.

It would be optimal in the future to bring the exercise to one breath in 60 seconds.

8. Double delay. Inhale and hold your breath completely. Then there is an exhalation - and again a maximum pause. Do it 1 time.

Finish this complex with the preparatory exercise you performed at the beginning. Do all exercises on an empty stomach, without noise, focusing on gymnastics. Don't get distracted or stop until the end of class.

You can learn this breathing exercise on your own and do it at home. But it’s still worth consulting with a specialist first and starting classes under his supervision. Exercise regularly and after just a few sessions you will feel relief!

What to remember:

1. Konstantin Pavlovich Buteyko is a scientist ahead of his time, who invented and introduced a unique therapeutic breathing technique.
2. The essence of his method is shallow breathing, which is necessary to maintain the required amount of carbon dioxide in the body.
3. More than 100 diseases can be cured using this breathing technique.
4. Before classes, you need to pay attention to contraindications.
5. The provided complex will help improve your well-being and gain health.

See you in the next article!

According to physical therapists, most of the most popular breathing techniques have Chinese or Indian roots. Today, about 100 species are known. Modern authors have only modified and adapted time-tested systems.

Are you nervous? Take a deep breath

A simple method helps with anxiety, stress and emotional tension: a few deep breaths - the lack of oxygen is replenished, the ability to think logically returns.

However, the danger is posed by a lack of not only oxygen, but also, oddly enough, carbon dioxide. It would seem that the less of it, the better... But the fact is that it is a powerful stimulator of the respiratory centers, and also promotes vasodilation. And its deficiency is just as dangerous as its excess.

Through the nose like a yogi

In Indian yoga, breathing exercises are called pranayama, as they allow you to collect prana - vital energy - and control it. According to yogic philosophy, the state of the respiratory, cardiovascular, digestive and nervous systems, as well as mood and well-being, depends on prana.

Breathing according to the yogic system is deep and rare, without noise, always through the nose. The air entering the nose is moistened, warmed and purified, which does not happen when breathing through the mouth. In addition, when breathing through the nose, the nerve endings that are connected to the internal organs are stimulated.

Qigong: calm, only calm!

This is an ancient Chinese healing technique. Gymnastics teaches proper relaxation, calmness, and breathing control. All this has a beneficial effect on the nervous system, which regulates all processes in the body.

A good therapeutic effect is achieved for neuroses, asthenia, anemia, asthma, high blood pressure, diseases of the stomach and intestines. This technique is believed to help with infertility.

Jianfei - for fat fairies

Translated from Chinese it means “lose fat.” This gymnastics is intended for those who want to get rid of extra pounds. One part of the exercises relieves hunger, the other is designed to relieve fatigue and regulate metabolism.

It is also believed that jianfei helps to properly distribute the load on the joints. The technique has a positive effect on metabolic disorders, including type 2 diabetes and obesity.

Why do you need to learn to breathe?

The normal ratio between oxygen and carbon dioxide is ensured by two processes in the lungs - ventilation and blood flow. When ventilation prevails over blood flow, more carbon dioxide than necessary is removed from the body - a lack of it and an excess of oxygen occurs. Has this ever happened to you: after walking through the forest and breathing in rich oxygen and clean air, you suddenly feel a headache, weakness, and drowsiness? This is due to an excess of oxygen.

If the lungs are not ventilated enough, the amount of carbon dioxide in the blood increases, and we feel bad again.

Chronic deviation from the norm in one direction or another leads to poor health, fatigue, memory impairment, and contributes to the development of pulmonary and vascular diseases.

Consequently, by restoring and normalizing all these processes, you can get rid of various diseases. This is why breathing exercises are used. Let's look at the most popular of them.

Caution - danger!

Now in our country breathing exercises called rebirthing (from English “second birth”) are becoming fashionable. This is a psychotherapeutic technique that promises to reveal the subconscious and the capabilities of the body and soul - up to entering a trance and levitation.

In fact, this is a dangerous type of self-hypnosis, where inhalation and exhalation are structured in such a way that oxygen starvation of brain tissue occurs. And “levitation” is actually nothing more than hallucinations against the background of hypoxia.

There is no breathing technique “for all diseases.” For each specific disease, depending on your condition, age and concomitant diseases, breathing exercises are selected individually. Only a physiotherapist can correctly make a prescription.

Buteyko method

All gymnastics is based on the conclusion that deep breathing causes an excess of oxygen in the body and a lack of carbon dioxide. Consequently, spasm of blood vessels and bronchi occurs, which leads to various diseases - bronchial asthma, angina pectoris and other diseases.

The Buteyko complex teaches shallow breathing, which increases the amount of carbon dioxide in the body.

Initially, the main emphasis was placed on bronchial asthma, a disease that causes an attack of difficulty breathing. Thanks to special breathing exercises, the volume of inspiration is reduced. Carbon dioxide levels rise to normal and an attack is prevented.

Now this breathing exercise is used to treat not only asthma, allergies, bronchitis, but also hypertension, angina pectoris, vegetative-vascular dystonia, gastritis, peptic ulcers, headaches, and some skin diseases. Eases contractions in women in labor.

Breathing according to Strelnikova

Initially, this method was intended to treat diseases associated with loss of voice. Further practice has shown that this gymnastics helps with many diseases, including cardiovascular diseases.

The essence of the method is to develop the so-called paradoxical breathing.

A noisy short inhalation through the nose is done using movements that compress the chest. Exercises involve all parts of the body, and overall physiological stimulation of the body occurs.

Expert opinion

Senior Researcher at the Department of Respiratory Diseases of the Russian Scientific Center for Rehabilitation Medicine and Balneology Nina Nikoda:

You may misunderstand any exercise, do it incorrectly, and thereby seriously harm your health.

Like any therapeutic method, breathing exercises have their contraindications. Elderly people, pulmonary, and heart patients - their body’s functional reserve is already depleted, so now fashionable breathing exercises may turn out to be an unbearable burden for their cardiac and respiratory systems.

Important!

What examinations to undergo before starting classes:

ECG (cardiogram);
load tests;
determination of lung volume;
general blood test (it is important to look at the oxygen saturation of the blood - find out the level of red blood cells and hemoglobin);
if you suspect problems with cerebral circulation, do a REO-encephalogram and fundus examination;
for asthma - research according to the profile; IHD - do ECHO-cardiography; diseases of the digestive system - gastroscopy and ultrasound of the abdominal organs.

For what diseases are breathing exercises useful?

bronchopulmonary diseases, sinusitis, rhinitis;
bronchial asthma;
cerebrovascular insufficiency, hypoxia;
headaches;
neuroses, especially with anxiety and fears;
irritable and apathetic depression;
various sexual and sexual disorders, including to increase the time and quality of sexual intercourse.

when they need to be approached with great caution:

head and spine injuries;
radiculitis and osteochondrosis;
with increased arterial, intracranial and intraocular pressure;
stones in the liver, kidneys.

People with unstable mental health, serious lung and heart diseases, and children under 5 years old should not practice gymnastics on their own.

Source - Komsomolskaya Pravda, 2005 year

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

Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.

Posted on http://www.allbest.ru/

Ministry of Education and Science of the Russian Federation

Federal State Budgetary Educational Institution of Higher Professional Education

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

Department of Physical Education

ABSTRACT

on the topic of: « Modern breathing techniques»

in the discipline "Physical Education"

Vladimir 2014

Introduction

1. Breathing exercises K.P. Buteyko

2. Breathing gymnastics A.N. Strelnikova

3. Exercises

Conclusion

List of used literature

Introduction

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

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

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

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

At the end of the 18th century. The famous scientist Lavoisier found that during the oxidation of organic substances in the body, as well as during their combustion in the air, oxygen is absorbed, carbon dioxide is released and heat is released. In recent decades, research in the field of anatomy, physiology, and biochemistry of respiration, the development of a diffusion model of gas exchange, the creation of the theory of functional systems, and the study of adaptation mechanisms have contributed to the emergence of various methods for correcting respiratory and gas exchange dysfunctions.

Since the 1960s in our country, original methods of breathing exercises are being actively developed and disseminated: K. P. Buteyko, A. N. Strelnikova, Yu. G. Vilunas, K. V. Durymanova, etc. In the last decade of the 20th century. publicly available devices for breathing training were created: the Galuzin tube, V. F. Frolov’s TDI-01 simulator, the Samozdrav complex, based on the Buteyko method. A. A. Smetankin developed and implemented the biofeedback method.

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

For some reason, it is believed that a person needs to be taught to read, sing, and draw correctly, but there is no need to teach him to breathe. But this is fundamentally wrong! Most people, unfortunately, breathe incorrectly, and because of this they develop a lot of diseases. First of all, the respiratory organs themselves are affected, and serious diseases such as asthmatic bronchitis or emphysema appear. The nervous system is affected, which gives rise to a lot of mental illnesses, such as stuttering. Improper breathing can even cause diseases that at first glance seem unrelated to breathing, such as allergies, digestive problems, flatulence, and visual disturbances.

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

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

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

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

breathing health gymnastics exercise

1. Breathing exercises K.P. Buteyko

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

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

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

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

Buteyko proposed to normalize the main function of the body - the external respiration system - through the method he developed of the volitional elimination of deep breathing. The word “volitional” here means “conscious,” but not “violent” elimination of the disease he discovered.

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

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

Exploring your breathing

Training to reduce breathing through relaxation

Training to prevent seizures by reducing breathing

Work to get rid of drug addiction, including hormonal addiction,

Training in managing factors affecting breathing, work to manage these factors.

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

Since 1999, 6 randomized control studies of the Buteyko method have been published in the West. All of them demonstrated either significant reductions in the need for medications or improvements in asthma control when using the Buteyko method.

A 2008 Canadian study of 129 patients with asthma was randomized to receive either Buteyko breathing exercises or chest physiotherapy. In the Buteyko method group, the proportion of patients with good asthma control increased over 6 months from 40 to 79%. This improvement was associated with a statistically significant drop in the mean dose of inhaled steroids. Improved asthma control was also observed in the group treated with chest physical therapy.

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

The authors noted that lung function "did not decrease" in these trials despite reductions in medication use. Some early trials of the Buteyko method suffered from poor design, which could skew the results. However, subsequent trials took these factors into account and reproduced similar results under strictly controlled conditions.

In 2008, UK asthma guidelines allowed doctors in the UK to recommend the Buteyko method and confirmed that it "can be considered to help patients control asthma symptoms." The guidelines also classify clinical studies of the Buteyko method as "B", which means there are high-quality clinical trials supporting it. This method is the only complementary therapy for asthma approved by the British Thoracic Society.

2. RespiratoryI am gymnastics A.N. Strelnikova

Strelnikovsky breathing exercises are the brainchild of our country. It was created at the turn of the 30s and 40s as a way to restore the singing voice, because A.N. Strelnikova was a singer and lost it.

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

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

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

The famous otorhinolaryngologist surgeon, Doctor of Medical Sciences, Professor Valentina Aleksandrovna Zagoryanskaya-Feldman wrote: “For more than thirty years I have been observing the excellent therapeutic effect of Strelnikovsky breathing exercises in singers and actors with various diseases of the vocal apparatus. It is useful for everyone and at any age, especially children, with "frequent colds and acute respiratory infections. By improving general metabolic processes, this breathing exercise strengthens the child’s entire body and makes him healthy."

Strelnikovsky breathing exercises, training the breath “in the back,” sends it to the maximum depth of the lungs and thereby fills them with air from bottom to top. And, since inhalations occur while bending, squatting and turning, the diaphragm is fully involved in the work. Of all the muscles involved in both breathing and sound production, it is the strongest. Consequently, it also subordinates the work of the vocal folds during phonation. In the treatment of stuttering, in addition to this breathing exercises, which changes the breathing pattern (extremely deep breathing is developed, the so-called “back breathing” - A.N. Strelnikova’s term), special sound exercises are also performed to train the voice. Sound exercises are done with the diaphragm actively working, on a “support”. Thus, laryngospasm of any severity is overcome.

Otorhinolaryngologists know of numerous cases where nasal breathing is not restored even after surgery. The path for free nasal breathing is cleared by the surgeon's hand, but the patient continues to breathe through the mouth as before. This happens because the patient has already created a complex of vicious conditioned reflex connections with the participation of the higher parts of the central nervous system. It takes a long time and hard training to restore normal breathing through the nose. And here Strelnikova’s breathing exercises are irreplaceable! By training a noisy, short, active breath through the nose, she quickly restores impaired nasal breathing.

Strelnikovsky breathing exercises are indicated as a method of treatment and as a method of prevention for absolutely everyone, without exception, children and adolescents.

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

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

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

Strelnikova’s gymnastics helps get rid of stoop, forms a light, springy gait, and makes the body more flexible and flexible.

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

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

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

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

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

The “gynecological complex” of Strelnikovskaya breathing exercises gives a good therapeutic effect for diseases in women such as uterine fibroids, tubal obstruction, ovarian cysts, endometriosis, etc.

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

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

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

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

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

And literally 10-15 minutes after the start of classes, a completely different feeling appears: vivacity, lightness throughout the body, great mood. That is, in the shortest possible time - maximum result! And this is exactly what modern people need in our way of life!

3. Exercises. MethodologyI

It is recommended to do the entire set of exercises in one lesson, but not several “hundreds” of one exercise. You should exercise in the morning and evening for 30 minutes. If you feel unwell, you can do gymnastics several times a day, reducing the execution time.

One breathing exercise session should take no more than 30 minutes.

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

If you don’t have enough time, you can do the entire complex of breathing exercises not in three “thirties” (one “hundred”), but in one (32 breaths-movements) of each exercise. It is recommended to start with the “Palms” exercise and end with the “Steps” exercise. The total time for gymnastics in this case is 6-7 minutes.

There is no age limit for Strelnikova to practice breathing exercises. The exercises can be performed by both children from 3-4 years old and older people.

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

When you achieve results in the treatment of any disease, it is not recommended to quit gymnastics; only in this case are both therapeutic and preventive effects guaranteed.

Exercise pump:

Initial position:

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

Exercise "Palms"

Initial position:

Stand up straight, bend your elbows, keeping your elbows down.

Palms are directed towards the “viewer”. Take noisy, short, rhythmic breaths through your nose and at the same time clench your palms into fists, making grasping movements.

Exercise "Epaulettes"

Initial position:

Stand up straight, clench your hands into fists and press them to your stomach at waist level. As you inhale, sharply push your fists towards the floor, as if doing push-ups from it. During the push, the fists unclench. At the same time, your shoulders should be tense, your arms straight, reaching towards the floor, your fingers spread wide.

Exercise "Cat"

Initial position:

Stand up straight, lower your arms, legs slightly narrower than shoulder width. When performing the exercise, you must ensure that your feet do not leave the floor.

Exercise “Hug your shoulders”

Initial position:

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

Exercise “Big Pendulum”

Initial position:

Stand straight, feet slightly narrower than shoulder width. Bend slightly towards the floor, while pulling your hands towards your knees, but not lowering them lower - inhale.

Exercise "Turning the head"

Initial position:

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

Exercise "Ears"

Initial position:

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

Exercise “Pendulum with head” (“Small pendulum”)

Initial position:

Stand straight, feet slightly narrower than shoulder width.

Lower your head down, look at the floor - take a sharp short breath. Raise your head up, look at the ceiling - take a sharp short breath. The exhalation goes out passively in the intervals between inhalations, while the head does not stop in the middle. Under no circumstances should you strain your neck.

Exercise "Rolls"»

Initial position:

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

Exercise “Front step” (rock and roll)

Starting position: Stand straight, feet slightly narrower than shoulder-width apart, arms at your sides. Raise your right leg bent at the knee up to the level of your stomach, and at this moment do a light dance squat on your left leg - a short noisy breath in through your nose.

Exercise “Back step”»

Starting position: Stand straight, feet slightly narrower than shoulder width. Take your right leg bent at the knee back, as if hitting yourself on the buttock with your heel. At this moment, sit down slightly on your left leg, while inhaling noisily through your nose. Then return both legs to their original position for one moment - the exhalation leaves immediately after each inhalation.

Conclusion

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

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

List of usedliterature

1. Antonova M.E. I breathe - that means I live. Strelnikova's method. - M.: Healing practices. - 2005. - 96 p.

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

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

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

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

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

7. Simple yoga exercises for health. - M.: Ayur-Veda. - 2005. 620 p.

Posted on Allbest.ru

...

Similar documents

The influence of proper breathing on the functioning of the human body. Fundamentals of A. Strelnikova’s breathing technique, its advantages and disadvantages. Sequence of three-phase breathing (Kofler–Lobanova–Lukyanova method), examples of breathing exercises.

abstract, added 02/01/2011


Rationale for the need for proper breathing. General characteristics, basic principles, indications and contraindications of breathing exercises. Features of performing paradoxical breathing according to A.N. Strelnikova and shallow breathing according to K.P. Buteyko.

test, added 05/16/2016


Anokhin's principles of volitional gymnastics. Special exercises for breathing control using the Buteyko method. Rules for developing a breathing rhythm developed by Strelnikova. Relaxation exercises for the treatment of fatigue and neurosis-like conditions of the body.

test, added 06/06/2009


A system of physical exercises aimed at improving the human body and the functions of internal organs. Yoga past and present. Physiological foundations of yoga. Characteristics of exercise groups. Breathing exercises and elements of psychoregulation.

course work, added 12/27/2010


The essence, origin and types of yoga, recommendations and limitations for classes. Porfiry Ivanov’s body healing system “Baby”. Breathing exercises using the Buteyko, Strelnikova method: effects on the body, recommendations for implementation.

course work, added 05/23/2009


History of the development of artistic gymnastics in Russia. Methods of systematic gymnastics for older people. Study of the effects of physical exercise on the body. Review of a set of warm-up physical exercises. Healing Fitness.

presentation, added 10/23/2016


Features of bodyflex as breathing exercises. Breathing technique. Methodology for performing the main exercises of this complex. The positive effect of practicing a system of breathing exercises. Safety precautions, contraindications for bodyflex exercises.

abstract, added 02/16/2012


Morning exercises (exercises) as the most common and popular form of physical education. Main types of exercises (gymnastic, general developmental, breathing and special). Characteristics of the mechanisms of influence of physical exercises.

abstract, added 06/24/2013


breathing, structure and functions of the respiratory system. Healthy breathing. Basic methods of therapeutic physical culture for respiratory diseases. Breathing exercises according to the Strelnikova method, according to the Buteyko method. Breathing through a tube. Breathing of the fetus.

abstract, added 11/30/2008


The concept and principles of gymnastics, a historical overview of its development, the current state and an assessment of future prospects. Organization, content of gymnastics classes at school, methods of holding competitions. Teaching different types of gymnastic exercises.

Have you ever thought about how you breathe? In life, we use less than half the volume of our lungs; we inhale air superficially and rapidly. This wrong approach disrupts the functioning of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we inhale air, the less oxygen the body absorbs. Without holding your breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, stimulates the respiratory center and makes it work in optimal mode.

Why is improper breathing dangerous?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to replenish the excess loss of carbon dioxide, the body turns on the defense system. The result is overstrain, which leads to increased mucus secretion, increased cholesterol levels, narrowing of blood vessels, spasms of the bronchi and smooth muscles of all organs.

How to normalize the breathing process?

The enrichment of blood with carbon dioxide is facilitated by sleeping on the stomach, fasting, water procedures, hardening, sports activities and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to lead a healthy lifestyle.

What are the benefits of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage internal organs, improve intestinal motility and strengthen the abdominal muscles.
• Concentrating and increasing intellectual activity.
• Reducing fatigue, combating stress, etc.
• A surge of energy, vigor and excellent well-being.
• Young, elastic skin and even losing extra pounds.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Train outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted while studying. Concentration is important to achieve maximum effect.
4. Breathe slowly. Slow breathing promotes the greatest saturation of the body with oxygen.
5. Have fun doing the exercises. If unpleasant symptoms appear, stop training. Consult a specialist regarding reducing the load or increasing the pause between approaches. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

Yoga practice

Many centuries ago, yogis discovered the relationship between breathing and the emotional, physical and mental development of a person. Thanks to special exercises, chakras and channels of perception open. Breathing exercises have a beneficial effect on internal organs, you gain balance and harmony. Yogis call their system pranayama. During exercises, you need to breathe only through your nose.

Pranayama is the ability to consciously control breathing and manage the energy of the body through inhalation and exhalation.

Kapalbhati - belly breathing

Sit in a comfortable position with your back straight. Close your eyes and focus your attention on the area between your eyebrows. As you inhale, inflate your stomach: relax the abdominal wall, and the air itself will enter the lungs. As you exhale, pull your stomach towards your spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

Close your right nostril with your thumb and inhale and exhale evenly through your left. Perform five cycles (inhalation and exhalation count as one cycle), then switch nostrils. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through your left nostril, then close it and inhale through your right. Change fingers, covering alternately the left and right nostril. Perform 10 breathing cycles.

Gymnastics Strelnikova

This gymnastics was developed as a way to restore the singing voice. However, practice has shown that A. N. Strelnikova’s method, based on gas exchange, is capable of naturally and effectively healing the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing is to inhale quickly through the nose every second while doing the exercises. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). The exhalation is imperceptible, it happens by itself. Strelnikova’s system includes many exercises, the basic ones being three.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise "Epaulettes"

Place your feet slightly narrower than shoulder width, your hands at waist level, your palms clenched into fists. As you inhale, sharply lower your arms, unclenching your fists and spreading your fingers. Try to tense your hands and shoulders with maximum force. Do eight episodes eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale loudly, slowly bend down and reach your hands towards the floor without touching it. Then smoothly return to the starting position, as if you were working with a pump. Do eight episodes eight times.

Buteyko method

According to K.P. Buteyko (Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

An interesting fact confirms this theory: the volume of the lungs of a patient with bronchial asthma is 10–15 liters, and that of a healthy person is 5 liters.

The goal of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes, and so on. The Buteyko system includes artificial shallow breathing, holding, slowing down and difficulty breathing up to the use of corsets.

Initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). The norm is from 60 seconds. Measure your pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above your eye line. Relax your diaphragm, starting to breathe so shallowly that your chest feels short of air. You need to stay in this state for 10–15 minutes.

The point of exercises according to the Buteyko method is to gradually reduce the depth of breathing and reduce it to a minimum. Reduce the inhalation volume for 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a technique for combating excess weight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-step breathing

Imagine as if you are about to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, put your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation. Purse your lips into a tube and slowly and evenly release all the air from your lungs without any trace left.
2. Inhale. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The inhalation should be noisy.
3. Exhalation. Raise your head up 45 degrees. Move your lips as if you were smearing lipstick. Forcefully exhale all the air from your diaphragm through your mouth. You should get a sound similar to “groin.”
4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to get a wave. Imagine that the stomach and other abdominal organs are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths and exhales. The goals of his exercises are healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 breathing movements performed simultaneously with ten exercises (one exercise - 6 inhalations and exhalations). We recommend starting with easy difficulty. Perform the first five exercises slowly six times. Breathe through your chest and nose.

5 exercises to strengthen your core muscles

Exercise No. 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower your straight legs forward, to the sides and back (one leg as you inhale, the other as you exhale).

Exercise No. 2. Place your feet a short stride apart. As you inhale, bend back as far as possible (with your head), push your hips forward, bend your hands clenched in fists at the elbows and hands. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees.

Exercise No. 3. Keep your heels closed and do not lift. As you inhale, tilt your torso to the left, while simultaneously moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise No. 4. Spread your feet as far apart as possible. Heels point outward and arms hang loosely at your sides. Turn your body: right shoulder back, left hip forward, and vice versa.

Exercise No. 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do a deep squat as you exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises are, they should be performed carefully. Consult your physician before starting any activity. Gradually increase your exercise to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises are contraindicated for people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, ARVI, decompensated cardiovascular and endocrine pathologies.

Surprisingly, it is true: the natural process of inhalation and exhalation can greatly change your life. Correctly selected breathing technique can improve health and provide. The main thing is the desire to learn and a competent approach.

The shallow breathing technique was developed by Novosibirsk doctor Konstantin Pavlovich Buteyko in the 1960s. Its main principle is that modern man has “overtrained” in deep breathing, which is why most diseases occur

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

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

According to Buteyko, the “propaganda” of deep breathing causes enormous harm. The logic in his words is undeniable. “How would you feel if a doctor told you, “Eat more”? – says Buteyko. “They would probably consider him crazy.” Why should one function of the body suddenly be increased?”

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

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

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

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

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

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

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

Breathing technique

First of all, you need to understand what “normal breathing” is. Normal breathing, Buteyko says, “is neither seen nor heard.” Inhalation – slow, as shallow as possible, lasting 2-3 seconds; exhale – calm, full, for 3-4 seconds; after exhalation there must be a breathing pause lasting 3-4 seconds; then inhale again, etc. The normal breathing rate is 6-8 inhalations and exhalations per minute.

To learn shallow breathing, you need to train at least 3 hours a day, first at rest, then in motion. The training consists of using willpower to reduce the depth of inhalation, to breathe “shallowly,” or, as Buteyko’s first patients put it, “self-suffocation.”

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

The last indicator is automatic pause. This is a pause that occurs even in normally breathing people, in sleep, and in all animals. This is easy to show in animals. Here is a dog or cat lying down, breathing normally (no shortness of breath), - watch its breathing. As you exhale, your chest collapses—pause, then inhale, exhale a little, pause. This is normal breathing. Such a pause - stopping breathing - is a rest for the lungs and an opportunity for gas exchange. This is a normal pause that occurs automatically, regardless of our consciousness. “Deep-breathing” people don’t have it at all, so they don’t even need to think about it. They need to reduce the amplitude, and the pause will come on its own when the breathing decreases...” (From the transcript of a lecture by K.P. Buteyko, given by him at Moscow University in December 1969)

When practicing the VLGD method, you should periodically do the above test for a maximum pause (breath holding), since only in this way can you monitor the correct implementation of the method.

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

In the 60s of the last century, the Soviet scientist K.P. Buteyko made a discovery that revolutionized the idea of ​​the body’s reserve capabilities in the treatment of chronic diseases. It lies in the fact that the disease disrupts the balance of oxygen and carbon dioxide in the body. K.P. Buteyko believed that people had forgotten how to “breathe correctly.” He proved that the deeper his breathing movements, the more severe the disease. And vice versa, the more shallow the breathing, the faster the recovery occurs. The fact is that with deep breathing, carbon dioxide is removed from the body, this leads to spasm of the blood vessels in the brain, bronchi, intestines, bile ducts, and the supply of oxygen to the tissues decreases. The practice of breathing according to the Buteyko method gives very good positive results in such situations with regular practice and always under the supervision of a doctor.

I won’t give the entire method; a whole book has been written about it. It also describes in detail how to train breathing according to Buteyko, exercises for this. I will dwell only on some basic aspects that every patient who decides to take care of their health should know. Let's consider the meaning of the Buteyko breathing technique, the diagram, and the technique of its application.

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

Learn once and for all that your lifestyle will need to be changed completely;

As for lifelong medications, their dosage is reduced gradually;

What is the essence of the method?

From the point of view of K.P. Buteyko, only thanks to the diaphragm can a person not breathe deeply, gradually reducing the depth. You need to breathe only through your nose, then it will be correct. The inhalation must be made very small, quiet and unnoticeable, while the stomach and chest should not rise. Thanks to this breathing, the air drops only to the collarbones, and carbon dioxide remains below them. You need to suck in the air slightly to avoid suffocation. The person should have the impression that he is afraid to smell. Inhalation should last no more than 2-3 seconds, and exhalation should not last more than 3-4 seconds, followed by a pause lasting about 4 seconds. The volume of exhaled air should not be large. This is the breathing pattern according to Buteyko.

Buteyko breathing technique

Sit on a chair and completely relax, raise your gaze slightly above your eye line;

Relax your diaphragm and breathe shallowly until you feel like there is not enough air in your chest;

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

If you want to take a deeper breath, you can only slightly increase the depth of your breathing, but in no case with your whole chest;

With proper training, you will initially feel warmth throughout your entire body, then a feeling of heat and an irresistible desire to inhale deeper will appear, you need to fight this only by relaxing the diaphragm;

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

The duration of one training session and its frequency depend on the patient’s condition and the degree of breathing impairment. This can only be determined by a doctor who is familiar with the practice and theory of how to use breathing, the Buteyko method, because the method itself has contraindications.

How is the degree of breathing impairment determined?

The ratio of the “control pause” to the pulse is measured. To do this you will need a watch with a second hand. Count your pulse, then even out your breathing for ten minutes. After this, sit upright, take a beautiful posture and straighten your shoulders, tighten your stomach. Then take a free breath, followed by a spontaneous exhalation. At the same time, fixate the position of the second hand with your gaze and hold your breath. During the entire measurement period, you need to look away from the second hand, moving your gaze to another point or closing your eyes. You cannot exhale until you feel a “push of the diaphragm” and tension in the abdominal and neck muscles. At this moment, look at the position of the second hand and take a deep breath and gradually even out your breathing.

Results:

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

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

10-0 seconds, pulse 90 beats. per minute – second stage;

Less than 10 minutes – third stage of the disease;

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

Thanks to regular exercise, many people have improved their overall health or gotten rid of chronic diseases altogether. But you can’t start studying on your own. Training should be carried out only after a full examination and always under the supervision of a doctor familiar with the Buteyko breathing technique.

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

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

1. Evolution of the atmosphere.

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

The first position is confirmed by the second drawing. 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 very different conditions. The custom of tightly swaddling newborn babies was on a subconscious level among our ancestors. The tightly swaddled child could not breathe much. Modern medicine does everything to force newborns to breathe deeply and thereby destroys them.

2. The role of carbon dioxide in the body.

Carbon dioxide is 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 very strongly to hemoglobin in the blood. Nature has arranged it in such a way that the supply 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, because this is just a protective reaction to the loss of CO2 and the onset of oxygen starvation. This spasm can occur anywhere in the body. See picture. (this 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. This leads to slagging of cells and diseases associated with metabolic disorders (diabetes, etc.).

3. 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 own normal level of oxygen in the blood. It is different for a deep breather 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 the Control Pause (CP) and the 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 about twice as large as the CP.

Buteyko’s laboratory developed a table by which one can judge a person’s breathing and health.

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

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

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

As carbon dioxide, and therefore CP, increases, a person gets rid of his diseases. This is accompanied by sanogenesis reactions. The sanogenesis reaction is a cleansing reaction when waste products, toxins, and drugs are removed from the cells of the body.

On the “Ladder of Health” below you can see at which control point certain diseases occur.

Bronchial asthma occurs in the deepest breathing people and goes away first. Having a CP of less than 60 seconds. There is a possibility of contracting these diseases. (see list.)

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

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

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

List of diseases

1. All types of allergies:

a) respiratory allergy

b) polyvalent allergy

d) allergic conjunctivitis

e) food allergy

e) drug allergy

g) false croup

h) pharyngitis

i) laryngitis

j) tracheitis

2. Asthmatoid bronchitis

3. Bronchial asthma

4. COPD (chronic nonspecific lung diseases):

a) chronic bronchitis

b) obstructive bronchitis

c) chronic pneumonia

d) bronchiectasis

e) pneumosclorosis

e) emphysema

g) silicosis, anthracosis, etc.

5. Chronic runny nose

6. Vasomotor rhinitis

7. Frontitis

8. Sinusitis

9. Sinusitis

10. Adenoids

11. Polyposis

12. Chronic rhinosinusopathy

13. Polyposis (hay fever)

14. Quincke's edema

15. Hives

16. Eczema, including:

a) neurodermatitis

b) psoriasis

c) diathesis

d) Vetiligo

e) ichthyosis

e) juvenile acne

17. Reio disease (vasospasm of the upper extremities)

18. Obliterating endarteritis

19. Varicose veins

20. Thrombophlebitis

21. Hemorrhoids

22. Hypotension

23. Hypertension

24. Vegetative-vascular dystonia (VSD)

25. Congenital heart defects

26. Rheumatism of the articular

27. Rheumatic heart defects

28. Diencephalic syndrome

29. Coronary heart disease (CHD)

30. Chronic ischemic heart disease

a) angina at rest and exertion

b) post-infarction cardiosclerosis

31. Heart rhythm disturbances

a) tachycardia

b) extrasystole

c) paroxysmal tachycardia

d) atrial fibrillation

32. General atherosclerosis

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

34. Post-stroke conditions

a) paralysis

b) paresis

35. Parkinsonism (initial form)

36. Hypothyroidism

37. Hyperthyroidism

38. Graves' disease

39. Diabetes

40. Menstrual irregularities

41. Toxicoses of pregnancy

42. Pathological menopause

43. Cervical erosion

44. Fibroids

45. Fibrous (diffuse) mastopathy

46. ​​Infertility

47. Impotence

48. Threatened miscarriages

49. Radiculitis

50. Osteochondrosis

51. Metabolic polyarthritis

52. Rheumatoid polyarthritis

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

54. Gout

55. Pyelonephritis

56. Glomerulonephritis

57. Nocturia (bedwetting)

58. Cystitis

59. Urolithiasis

60. Obesity of all degrees

61. Lipomatoa

62. Chronic gastritis

63. Chronic cholecystitis

64. Biliary dyskinesia

65. Chronic pancreatitis

66. Cholelithiasis

67. Duodenal ulcer

68. Spastic colitis

69. Peptic ulcer

70. Multiple sclerosis

71. Episipdrome (epilepsy) - convulsive syndrome

72. Schizophrenia (in the initial stage)

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

74. Glaucoma

75. Cataract

76. Strabismus

77. Farsightedness

78. Radiation sickness published