Buteyko Breathing Method Unique breathing exercises from over 100 diseases and health conditions: Self-help guide

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Buteyko Breathing Method Unique breathing exercises from over 100 diseases and health conditions Self-help guide Samuel Greenberg Text Copyright © 2020

Warning the author is not responsible for any undesirable consequences in case of the use of medical products without consultation with the doctor. Every attempt was made to provide accurate data. All information provided in this book does not replace medical advice.

Disclaimer notice: Please note information in this book for educational purpose only. Every attempt has been made to providing accurate and complete information. Readers recognize that creator is not participating in rendering legitimate, money related or proficient guidance. By reading this book reader agrees that under no circumstances are the author is not responsible of direct or indirect loses as a result of using information in this book including - but not limited - any possible errors, omissions and inaccuracies.

Annotation Our breathing is an amazing tool for healing the body, with its help the sages of India, China, and Ancient Egypt have been treating diseases for thousands of years. Respiratory practices affect all organs and systems of the body, regulate their chemical balance and organize the rhythm. Many practices are still known only to the elite, but some of them have been rediscovered by modern health researchers. This book contains unique material: the most effective breathing exercises according to the Buteyko method. The essence of the Buteyko method is shallow breathing. The less you breathe in the air, the faster the healing of the body takes place. The better you can control your health and manage your state of wellness. All material is presented as clearly as possible, accessible and on the same model, which allows you to quickly find the necessary exercises and, without wasting time on reading and understanding, immediately start classes. In the book you will find step-by-step instructions with photos that will help you unlearn deep breathing, as well as learn how to breathe superficially, to get rid of more than 100 diseases and medical conditions and regain health and youth.

Table of contents: Chapter 1. A complete list of diseases that the Buteyko method treats Chapter 2. Introduction to breathing methods Diseases of civilization Basic instinct Who needs breathing exercises Whom this gymnastics is contraindicated to Chapter 3. The structure of the respiratory system Chapter 4. Types of breathing Abdominal breathing Lower chest breathing Upper chest breathing Mixed breathing Chapter 5. What should be proper breathing? Breathing test Compare the results Chapter 6. Curative breath by K. Buteyko Why you need to learn how to breathe not deeply What is the effectiveness of the technique? The principle of the Buteyko technique Chapter 7. Preparation for breathing exercises Test: hold your breath to know if you are healthy Recommendations Chapter 8. Warm up for breathing exercises Exercise 1. Kayak rower Exercise 2. Persistent soldier Chapter 9. Learning to breathe correctly

Exercise 1. Training of a pause Exercise 2. Straining the muscles Exercise 3. Holding your breath Chapter 10. 12 exercises that reduce breathing Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Exercise 9 Exercise 10 Exercise 11 Exercise 12 3 exercises for getting used to shallow breathing Chapter 11. 10 important exercises to learn how to breathe properly 1. For the work of the upper parts of the lungs 2. Full breath 3. Acupressure of the nose 4. Full breathing with nose 5. Retraction of the abdomen 6. Maximum lung ventilation 7. Rare breath, or breathing by level 8. Double breathe holding 9. The maximum pause 10. Superficial breathing Exercise "Breathing on the go" Chapter 12. Exercises to get rid of illnesses and health problems

Bronchial asthma Stress Anxiety, fear, gloom, depression Fatigue Headache Stuffy nose, flu Runny nose Cough, asthma, angina pectoris Tiredness and exhaustion Weight loss Blood circulation improvement Prolapse of the stomach, intestines, kidneys and uterus Conjunctival pallor To improve blood circulation in the eyes Chapter 13. Maternity exercises Even breathing Abdominal breathing Chest breathing Shallow breathing Chapter 14. Breathing exercises in the water Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6 Exercise 7 Exercise 8 Chapter 15. Massage of the internal organs with the help of breathing Massaging the stomach, intestines, liver

Massaging the heart, liver, spleen, kidneys Massaging the lungs and lymph nodes of the chest More intensive massage of your lungs Exercises to improve body function Chapter 16. Cleansing reaction Conclusion

Chapter 1. A complete list of diseases that the Buteyko method treats Headaches, convulsive syndromes. Dizziness, fainting. Sleep disturbance. Noise in ears. Memory impairment. Fast fatigability. Irritability. Short temper. Poor attention span. Feeling of causeless fear. Apathy, decreased vitality. Hearing impairment. Paresthesia (loss of sensitivity, more often limbs). Wince in a dream. Tremor and teak. Visual impairment. An increase in senile hyperopia. Flickering in the eyes, a net in front of the eyes. Increased intraocular pressure. Soreness when moving the eyes up and to the side. Rolling strabismus. Radiculitis. Osteochondritis. Crisis type diencephalic and dystonic, sweating, chilliness, causeless chills.

Instability of body temperature such as thermoneurosis. Signs of hyperthyroidism, dystyroidism (defective functioning of the thyroid gland). Obesity. Exhaustion. The phenomena of pathological menopause. Toxicosis and pathology of pregnancy. Fibromyomas. Mastopathy (fibrocystic breast disease) Impotence. Frigidity. Infertility. Erosions and polyps of the cervix. Painful periods and cycle disruption. Miscarriages Spasms of the larynx and bronchi (asthma attacks). Dyspnea. Mouth breathing. No pause after exhaling at rest. Respiratory arrhythmias. Frequent deep breathing. Periodic feeling of lack of air. Sensation of limited mobility of the chest. The feeling of inferiority of the breath. Fear of stuffiness. Rhinitis by the type of vasomotor. Loss of smell. Laryngitis, sinusitis, frontal sinusitis.

Tendency to colds (bronchitis, flu). Cough dry or with sputum. Dry mouth or nasopharynx. Radiation damage. Emphysema. Chronic pneumonia Bronchiectasis and spontaneous pneumothorax. Pain in the chest of a different nature. Violations of posture. Chest deformity. Tachycardia. Extra systole. Paroxysmal tachycardia. Spasms of the vessels of the heart, limbs, brain, kidneys. Protein in the blood. Bed-wetting. Oxalates, urates in the urine. Nocturia (frequent urination at night). Coldness of limbs and other areas. Pain in the heart. Angina pectoris. Hypertension. Hypotension. Phlebeurysm (varicose veins). Marbling skin. Vascular fragility (bleeding gums, nosebleeds). Sensations of pulsations in various areas (pulsating tinnitus). Myocardial infarction.

Stroke. Increased blood coagulation. Thrombosis (thrombophlebitis). Hypercholesterolemia. Eosinophilia. Anemia. Lowering, increasing appetite. Salivation. Loss of taste or perversion. Pain in the pit of stomach. Colitis (constipation, diarrhea). Abdominal pain. Heartburn. Burping. Nausea, vomiting. Flatulence. Gastritis and peptic ulcer of the stomach and duodenum. Fast physical fatigue. Muscle pains. Muscle cramps. Twitching of various parts of the body. Amyotrophy (muscular atrophy). Pain in tubular bones. Dry skin. Pustular rash. Itchy skin. Eczema. Psoriasis.

Pallor. Acrocyanosis. Angioedema. Pitting edema of the face. Lipomatosis Osteophytes and salt deposition. Deposits of cholesterol on the skin. Alcoholism. Addiction, including hormonal dependence. HIV (not AIDS yet).

Chapter 2. Introduction to breathing methods Sages at all times said: in order to know God, a person must first ... learn to breathe! Or rather, improve your breathing and only in this case, a person will be able to confidently manage not only his own words and emotions, but also health and even fate. Therefore, in the history of mankind, the process of breathing and conscious work with it has been given attention by all, without exception, religious traditions and systems of spiritual practices. So, the Torah tells how God breathed life into Adam, thereby reviving him. It also says that breathing returns to God after a person dies. In many world cultures, breathing concepts are also key. Indeed, in many languages the words "spirit", "soul" and "breath" have a common origin. From time immemorial, people have distinguished breathing as the main property of all living and animated. In Chinese philosophy, one of the main categories of "qi" is defined as "air", "breath", "energy". The ancient Chinese believed that qi permeates everything in this world and connects everything together. In Indian medicine, the concept of "prana" literally in Sanskrit means "life", "breath". And yogis are sure that “prana” permeates the entire universe. And from ancient Greek mythology, the word "psyche", which translates as "soul", "breath", has migrated to the arsenal of world philosophy, psychology and medicine. Respiratory practices themselves began many thousands of years ago in the East: in India - Pranayama, in China - Qi-gun, in Central Asia - the Sufi

exercise system, in Tibet - the breathing practices of Vajrayana Buddhism. All these eastern teachings penetrated the West only in the 20th century. And in XXI became a vital necessity. The fact is that modern civilization has greatly changed people. And first of all, we changed because we forgot how to breathe properly. You have to pay a very high price for comfort. After all, our health depends on how we breathe. Attention! This book is designed to ensure that every person, regardless of age and physical condition, can easily apply theory in practice. But it is always important to remember that any, even the most harmless intervention in the body can cause serious violations. Therefore, before starting exercise, you must consult your doctor!

Diseases of civilization 300 years ago, when medicine was not developed, sick people were "rejected" by natural selection. And most people barely survived to adulthood, without leaving sick offspring. Under these conditions, only a small part of the diseases was determined by genetic defects, but most of the diseases were the result of conditions and lifestyle. Only after antibiotics appeared, serious infections were defeated. People began to die less and live longer. But life has changed. The first fruits of civilization was the emergence of a huge number of harmful products, due to which the human body began to become clogged with toxic concentrates, chemical carcinogens, new refined food products and alcohol. Human genes were not adapted to such changes. But natural selection has stopped working because medicine has worked well producing more and more medications. And then new chronic diseases appeared that shortened life. Scientists called them "diseases of civilization." At first, they develop imperceptibly for a person, as the harmful effects of the external and internal environment accumulate. A person is not sick yet, but is no longer healthy. But he could be healthy if he began to apply the necessary measures in a timely manner. Prevention is of particular importance precisely in the fight against "diseases of civilization." And one of the most important preventive measures is the ability to breathe correctly. Experts assure: breathing is a reliable barometer of the state of the human body. Even by how often and deeply we breathe, you can make an accurate diagnosis of any ailment and prescribe treatment and in the end to cure not only the body, but also the head. According to scientists, breathing is closely interconnected not only with a state of health, but also with a state of

consciousness. Maybe breathing not only keeps the soul in the body, but also decides its fate?

Basic instinct What does it mean to breathe correctly? A strange question at first glance. After all, each of us daily makes nearly 20,000 breaths. And we do not think at all how to do it. Otherwise, the same tragedy would have happened to us as with the hedgehog from the joke. Do you remember? The hedgehog ran through the forest, forgot how to breathe, and died. Breathe! This basic instinct is laid in us by nature. A person is considered born when he takes his first breath, and dead when he takes his last breath. And between the beginning and the end there is only a series of breaths. The same is true with our younger brothers. But everyone breathes differently. For example, jellyfish have the simplest form of breathing. Oxygen dissolved in water is absorbed through their skin, and dissolved carbon dioxide is vented out in the same way. And on the abdomen of insects there are many small holes. Each of these pores is the entrance to a tube called the trachea. It acts like a human breathing tube, or breathing throat! Thus, insects breathe in the same way as we do, with the only difference being that hundreds of breathing tubes can be located on their abdomen. And the pace of breathing, that is, how often we breathe air, largely depends on the size of the creature itself. The larger the animal, the slower it breathes. For example, an elephant inhales about 10 times per minute and a mouse about 200. And with the respiratory rate, it turns out that life expectancy is directly related: the elephant lives longer than a mouse. And turtles breathe very slowly and live very long. On average, a person inhales 16 times per minute, but perhaps less often - 6-8

times per minute, and maybe more often - up to 20 times per minute, depending on the circumstances. Moreover, young children breathe 20-30 times per minute, and infants - 40-60 times! Doctors have long been thinking about the riddle of uneven breathing in humans. The first information and tips for proper breathing were discovered already in Chinese jade inscriptions, which date back to the VI century BC. Ancient sayings teach: “When breathing, you must do the following: hold your breath, it accumulates; if it has accumulated, it spreads further; if it spreads further, it goes down, it becomes calm; if it becomes calm, it strengthens. If released, then it grows; when it grows, you need to squeeze it again. If you squeeze it, it will reach the crown of the head. There it presses on the head, presses down. A person who follows this method lives, and whoever acts the other way round dies.”

Who needs breathing exercises • The method of shallow breathing is shown to everyone, starting from infancy, and especially to people with illnesses, because it is harmless and cures over a hundred diseases, eliminating the cause of the disease - carbon dioxide deficiency in the blood. • If a healthy person at rest after exhalation can hold his breath for at least 60 seconds, then the possibilities of a sick person are extremely limited: the holding of his breath does not exceed 5-10 seconds. The deeper the breath, the shorter the pause after exhalation and the delay after it, the harder the person is sick and it is necessary to correct his breathing as quickly as possible. • The instructions for using the method of volitional elimination of deep breathing, developed by Buteyko, give indications for the method. First of all it includes: “asthma, angina pectoris, hypertension, obliterating endarteritis, spasm of cerebral vessels, bronchi, heart, atherosclerosis, pulmonary emphysema, skin itching, neurosis. Normalization of breathing reduces the amount of cholesterol in the blood and shortness of breath, headache, dizziness, insomnia, normalizes weight, cures gastritis, colitis, nephritis, other diseases of the stomach and intestines, facilitates menopause, reduces susceptibility to colds and infectious diseases, relieves allergies, migraines, reduces the likelihood of a stroke, leg vein expansion with thrombophlebitis, fragility of blood vessels, enlargement of the thyroid gland, possibly even paralysis, cancer and many others.”

Whom this gymnastics is contraindicated to • people with mental illnesses and mental defects that do not allow the patient to understand the essence of the method and master it; • diseases that threaten severe bleeding; • infectious diseases in the acute period; • insulin-dependent diabetes mellitus; • patients with aneurysm with large blood clots; • those who have foreign transplants in the body, as well as after heart surgery; • it is advisable for expectant mothers to undergo a cleansing reaction before pregnancy. Also, the Buteyko method will be difficult to apply to people who have bad teeth and chronic tonsillitis. It is necessary to cure them or remove diseased teeth and glands. If this is not done, then it will be difficult to increase the pause between inspiration and exit, and sometimes deterioration may occur with an increase in pause.

Chapter 3. The structure of the respiratory system Before proceeding to the description of Buteyko respiratory gymnastics, let's try to understand what the respiratory system is and how it works, what types of breathing are and how well you breathe. For any technique it is very important to understand all the nuances. Only in this case it will work efficiently. Therefore, do not skip this chapter, trying to immediately begin to practice. Breathing is a physiological process during which natural gas exchange occurs in the body. During inspiration, oxygen is supplied to all organs and tissues, and during expiration carbon dioxide is removed. This mechanism is supported by the work of the whole system of organs (Fig. 1).

Fig. 1 The beginning of the airways is the nasal cavities, which are connected to the pharynx. The walls of the nose form bones and cartilages, and the inner

surface of these cavities is lined with mucous membrane. It is breathing through the nose that is physiologically correct. After all, the atmospheric air, bypassing the nasal cavities, manages to warm up and clear itself of microscopic dust particles. Through the nose, purified and warmed air enters the upper part of the throat - the throat. The soft palate (small tongue) divides it into the nasopharynx and oropharynx. For the pharynx follows the larynx, in which the vocal cords are located. The next stage is the trachea. It has the appearance of a dense tube formed by unclosed cartilage rings. It accumulates dust and foreign particles that can enter the body. In addition, the function of the trachea is to humidify the air. In the cavity of the chest, the trachea is divided into two tubes - the bronchi. On them purified and heated atmospheric air enters the lungs. The lungs are paired organs that have a conical shape. In the chest they are located on both sides of the heart, while the right lung has several large sizes. Inside they are covered with a thin shell - the pleura. The basis of the lungs is the so-called bronchial tree – branching bronchi and bronchioles. Small protrusions in the form of bubbles on the walls of the bronchioles are called alveoli. A network of capillaries permeates them, and it is through their walls that gas exchange takes place in the human body. The work of the lungs during inhalation and exhalation can be compared with the work of blacksmiths. Special intercostal muscles and diaphragm help the chest to shrink and expand. When you inhale the muscles raise the chest, the diaphragm is reduced and thickened. As a result of this process, the volume of the lungs increases and air enters them as if through a pump. When you exhale, the intercostal muscles relax, the diaphragm rises and the air is pushed out of the body. The brain coordinates this work transmitting the orders through the peripheral nerves.

Chapter 4. Types of breathing In a healthy person, gas exchange occurs with the same frequency of inhalation and exhalation (16–20 breaths per minute). In children, respiratory rate is higher. It is 20-30 respiratory movements per minute; in infants, 30– 40; in newborns - 40–60. Respiratory rate can vary depending on physical activity, emotional state, health. Moreover, each person is able to arbitrarily change the rhythm, depth, structure and level of breathing, to use different types of breathing in different situations. Depending on which muscles work, breathing can be abdominal, chest (it in turn is divided into upper and lower), mixed (it is divided into deep and superficial).

Abdominal breathing It is carried out with the help of contraction of the diaphragm and the muscles of the abdominal cavity with relative rest of the chest wall. When you inhale: the shoulders fall, the pectoral muscles weaken and the diaphragm contracts and falls. As a result, the negative pressure in the chest cavity increases. The lower part of the lungs is filled with air and the abdomen bulges out. During exhalation, the diaphragm relaxes and rises, and the abdominal wall returns to its original position. Most often, such breathing occurs in men. It also occurs when a person rests, usually during sleep.

Lower chest breathing It involves intercostal muscles. As a result of muscle contraction, the chest expands outward and upward, air enters the lungs, and inhalation occurs. During lower breathing, only part of the lungs is filled, only the ribs are

involved. The rest of the body remains stationary. As a result, there is no fullfledged gas exchange process.

Upper chest breathing It occurs due to the work of the clavicle muscles. When inhaling, the clavicle and shoulders rise, and air enters the lungs. In this case, it is necessary to make a lot of effort, since the frequency of inhalation and exhalation increases, and the oxygen supply turns out to be insignificant. Such breathing can be deliberately caused if the stomach is drawn in. In the upper chest respiration only an insignificant part of the lungs is involved and gas exchange is incomplete. As a result, the air is not properly cleaned or warmed up. This type of breathing is resorted to by women during childbirth.

Mixed breathing It sets in motion the entire breathing apparatus. At the same time all types of muscles and a diaphragm work, and lungs are fully ventilated. Mixed breathing can be either deep or shallow. Surface breathing is light and fast. The frequency of respiratory movements is up to 60 movements per minute. During mixed breathing people make a silent breath and noisy intense exhalation. This allows you to relieve tension from all the muscles of the body. In superficial breathing, the lungs are only partially filled with air. Only small children breathe superficially. The older the child becomes, the fewer breaths per minute he takes. The breathing of an adult person acquires a deep character. During deep breathing, the frequency slows down; the lungs fill with air as much as possible. The volume of breath in this case exceeds the permissible rate. It is widely believed that exactly deep breathing is correct, because

during it our body is best saturated with oxygen. However, this is not at all the case. The idea that deep breathing enriches the body with oxygen as fully as possible is erroneous. For the body to function normally, it is necessary to maintain the balance of carbon dioxide and oxygen established by nature. The desire to increase the oxygen content due to deep breathing leads to oxygen starvation. From deep breathing in 1-3 minutes there is a decrease in pressure or hypotension, edema, bags under the eyes appear, the thyroid gland is disturbed, the metabolism increases, the concentration of cholesterol increases, regardless of diet. In addition, insomnia, irritability develops, memory deteriorates, and as a result, asthma, heart attacks, strokes, etc. How to maintain an optimal balance of respiration depth, the balance between oxygen and carbon dioxide, so as not to harm the body? And how is breathing right in general?

Chapter 5. What should be proper breathing? Most people are limited to only shallow breathing, or vice versa, emphasize deep. And believe that it does not affect their health. In fact, all of the above types’ respiration deviates from the norm and after a while manifest itself in the form of diseases. Proper breathing involves the use of the entire lung volume and provides the body sufficient oxygen, therefore, has a healing effect. It consists of three phases: 1) Involuntary silent breath (necessarily through the nose); 2) Exhalation; 3) A brief pause - respite. All three phases are always present in the act of breathing. Exhalation is about one second and then followed by a pause - about one and a half seconds and the return of breathing - about a second. Time relationship may vary depending on the type and intensity of the load. An untrained person has a cycle of three phases are repeated on average 16 times per minute, and that of a trained person - about 8–10 times per minute. Three-phase breathing is provided for by the laws of nature. And I can assure you, it is the most optimal and effective. Proper breathing restores normal activity of the nervous system, increases the vital capacity of the lungs, blood and tissues actively saturated with oxygen, which affects a significant improvement in overall health and performance. By the way, it is in a dream that a healthy person breathes as correctly as possible, since breathing not consciously controlled. The management of this

process is entirely transferred to the respiratory center.

Breathing test Now that you know what proper breathing is, try checking how you breathe. To do this, conduct a small test. Sit on a chair in a free, relaxed position. Clothing should not constrain the body. Close your eyes and wait for the moment when you hear your own breath. Follow him, but do not consciously interfere with the process. Your task is to follow the sequence of filling and emptying the lungs. At the same time, first smoothly fill the lower part of the lungs with air so that the stomach moves forward, the diaphragm goes down, then the middle part (the ribs and chest rise) and finally the upper part (the clavicle should rise, and the stomach should be pulled up to the spine). During exhalation, your stomach should be drawn in, the diaphragm should rise, and then the chest and shoulders should lower. Movement during inhalation and exhalation should be soft, smooth, without sharp jolts and tension. Repeat them 3 times. On the fourth breath, hold your breath and record the time in seconds. Then exhale and fix again the time during which you can do without air entering the lungs.

Compare the results In most cases, the duration of inhalation and exhalation will be different. Someone breathes too short, and someone breathes out. With proper breathing, the duration of inhalation and exhalation should be the same. So it is time to seriously take up your health. As soon as you master the technique of proper breathing, it will become your primary need and habit.

Chapter 6. Curative breath by K. Buteyko The system of therapeutic respiration, or the so-called strong-willed elimination of deep breathing, was developed by K. Buteyko, a doctor, a Russian scientist who for many years headed the laboratory of functional diagnostics at the Institute of Experimental Biology and Medicine of the Siberian Academy of Medical Sciences of the USSR in Novosibirsk. Due to his profession, Buteyko more than once had to see how people were dying. He noticed that before death, a person began to breathe deeply. Buteyko suggested that such intense breathing brings death closer, and therefore could be the cause of a number of diseases. Then Buteyko decided to perform an experiment with his own breath: he changed the rhythm, depth, intensity. After a while, he noticed that the tormenting attacks of hypertension became less frequent, moreover, they were easily removed by breathing exercises, without the help of medications. So the method of Volitional Elimination of Deep Breathing (VEDB) was born.

Why you need to learn how to breathe not deeply Improper breathing can be corrected by volitional effort. A special method of “volitional elimination of deep breathing” has been developed. Its essence is a gradual volitional decrease in the depth of breathing at rest, during motor activity and during physical activity. The principle of proper breathing is simple - you need to take a shallow, superficial breath for 2-3 seconds, then exhale for 3-4 seconds and try to increase the pause between breaths. At this time, there is a feeling of lack of air; it is it that allows the human body to

relax. But this requires learning to constantly relax the respiratory muscles, or rather, the diaphragm, during training until there is a slight sensation of lack of air.

What is the effectiveness of the technique? The method of method of Volitional Elimination of Deep Breathing has been recognized by official medicine worldwide: many doctors recommend breathing to their patients "according to Buteyko." In many countries there are clinics and practitioners for helping people with health problems. For example, in London there is a clinic where one of the departments works with patients with bronchial asthma using the VEDB technique. According to statistics, the number of people who recovered from bronchial asthma, angina pectoris and hypertension using the Buteyko method is 96–98% of those who have used this method, despite on these diseases are considered to be incurable. In addition, the practice of voluntary elimination of deep breathing helps to cope with a whole range of chronic ailments - diabetes, allergies, psoriasis, gastritis, eczema, bronchitis, pneumonia. And all this without expensive drugs and other methods of exposure! The effective action of the Buteyko method is due to the fact that it allows you to restore the balance of carbon dioxide and oxygen established by nature in the body 1: 3. With deep breathing, this balance is disturbed. Excessive oxygen intake actually leads to oxygen starvation. This is due to the fact that there is an enhanced removal of carbon dioxide. As a result, the vessels are compressed, which means that the flow of oxygen is reduced. In addition, excessive ventilation of the lungs with deep breathing leads to

metabolic disorders, decreased immunity, and the appearance of allergies. It becomes the cause of diseases not only of the respiratory system, but also of the heart, the gastrointestinal tract and many others. The first reaction of the body to deep breathing is to excite the nervous system. The lack of carbon dioxide causes insomnia, irritability and even seizures of an epileptic nature. As a result of reducing the amount of carbon dioxide, the acid-base balance is disturbed, resulting in an excess of alkali in the body. Alkalization of the body, in turn, affects the activity of assimilation of enzymes and vitamins. As a result, metabolism is impaired, and immune defense also suffers. Its weakening is fraught with the possibility of getting diseases such as tuberculosis, rheumatism, focal infections, sinusitis, chronic tonsillitis, allergic reactions, itching, eczema, chronic runny nose, asthma. In addition, the electrolyte composition of the blood changes, which contributes to bone growths and the appearance of tumors. The amount of cholesterol in the blood increases sharply, etc. So, the less deep the breath - the healthier the body is. Why are we, on the contrary, trying to breathe deeper? Firstly, from childhood we are taught to breathe deeply during physical and psychological stress. Secondly, there are factors that involuntarily cause deep breathing: • overeating, especially the abuse of protein and fatty foods; • most drugs, especially antibiotics, ephedrine, adrenaline, cardiamin; • physical inactivity (low physical activity); • bed rest, especially sleep on the back and right side; • overheating; • odors of chemical origin: linoleum, rubber, household paints, etc .;

• neuro-psychic stress; • gambling; • smoking; • alcohol. However, you can fight the habit of deep breathing: consciously hold your breath, breathe more often or less, deeper or shallower. Training is necessary, and then the depth of breath can be changed by willpower. This is exactly what the VEDB method teaches us.

The principle of the Buteyko technique The Buteyko method is based on breathing exercises aimed at nasal breathing, reducing the depth of breathing and relaxation. As a result, habitual deep breathing is gradually reduced to normal. This allows you to get rid of a deficiency of carbon dioxide and oxygen, eliminate spasms of blood vessels, establish metabolism and immunity, which contributes to the natural recovery of the body. In addition, shallow breathing prevents the spread of germs in colds. After all, initially the infection is in the nasopharynx. And only with deep breathing does it advance to the other respiratory organs - the larynx, trachea, bronchi, and lungs. Similarly, shallow breathing works when in stuffy or dirty rooms. It prevents the sedimentation of dirty air in the bronchi or lungs. Even for women in labor, shallow breathing is most useful, as it removes cramping during contractions and facilitates the process of the baby being born.

Chapter 7. Preparation for breathing exercises Its main elements are: • gradual decrease in the depth of breathing; • the duration of exhalation is longer than the duration of inspiration by 2 or more times; • holding the breath after exhalation until there is a feeling of lack of air and the constant maintenance of this sensation throughout the workout.

Test: hold your breath to know if you are healthy

Fig. 2 Sit on the edge of the stool so as not to pinch the arteries of the legs (Fig. 2). Take the correct posture, for which to straighten the shoulders and raise the

stomach, taking a regular breath, relax all the muscles of the body and stomach. Raise the eyes up (it is possible with the eyelids lowered) and slightly pout lips. “Relaxation of the respiratory muscles entails a natural, non-violent exhalation,” explained Konstantin Buteyko. “At the end of the exhalation, you need to pinch your nose with two fingers, fix the start time of the delay with the second hand on the watch and not breathe until the first difficulty (slight lack of air), which will determine the light (control) part of the breath hold.” The time for which a person can hold his breath is directly proportional to his state of health. Therefore, the breath holding time will tell you about your health status: less than 20 sec - a sick state; 30 sec - pay attention to your health; 60 sec - you are healthy; 90 sec and more - you have a good margin of safety. Such a delay in itself is a good training. Performing it every day leads to a serious increase in the delay time, which will immediately affect health.

Recommendations A control pause is preferably measured on an empty stomach. Otherwise, blood rushes to the stomach and the respiratory center receives less oxygen and carbon dioxide and, experiencing starvation, earlier gives a command to inhale and the pause is shorter. During the test, you need to monitor the change in heart rate: how much it accelerates with deep breathing and becomes less frequent during exercise. If the pulse sharply quickens or becomes sluggish - blood pressure decreases, then the test must be stopped to avoid exacerbation of the disease or fainting.

The level of carbon dioxide in the body depends on the duration of the pause. The calculation is simple: with a pause of 60 seconds, the CO2 level is 6.5%. With a pause of 15 seconds, the CO2 level is 4%. Now we divide 60 by 15, it turns out 4. This means that breathing is 4 times deeper than it should. Heart rate readings should be: for an adult, 70 beats per minute is satisfactory, 60 beats per minute is good, and 50 beats is excellent. Attention! Be prepared to overcome difficulties and discomfort. During treatment with the Buteyko method, do not take medication (or reduce the dosage), do not use other methods of treatment, and consult your doctor.

Chapter 8. Warm up for breathing exercises All breathing exercises can be performed within 6-10 minutes. At the end, relax and rest.

Exercise 1. Kayak rower

Fig. 3 Stand straight, without straining, lower your hands along the body and place them slightly behind the body, as shown in Fig. 3. Exhale. Start a slow breath. As the lungs fill, the shoulders rise, then exhale without delay, lowering the shoulders.

Fig. 4 With an inhalation, as the lungs fill up, slowly take the shoulders back, bringing the shoulder blades together, bringing your hands together behind your back.

Fig. 5 Then exhale slowly, pushing your arms and shoulders forward, while squeezing the chest. Hands and shoulders do not strain (Fig. 5). With a breath, bend to the right, stretching the left side and with exhalation, return to the starting position. Do the same to the left. Do not bend your neck, hands and keep your back straight.

Fig. 6 Exhale. Slowly tilt your head back, bending the spine in the chest, inhale (Fig.6).

Fig. 7 With an exhalation, tilt your head forward, bending the spine in the chest, look at the knees. Hands hang freely along the body (Fig. 7).

Fig. 8 Take a breath. Slowly, gently twist the spine, moving one arm behind the back, the other forward, exhaling. When returning to the starting position, take a breath. The hips are motionless. Repeat the other way.

Fig. 9 and 10 Perform circular movements with the shoulders, simulating the movements of a rower on a kayak: first left shoulder, then right and both at the same time. The breath is arbitrary.

Exercise 2. Persistent soldier

Fig. 11 Stand upright, raising your head and chest, pulling in your stomach, pulling your shoulders back, with clenched fists and with hands on the sides of the body. Rise slowly on your toes, very slowly taking a full breath. Hold your breath for several seconds while remaining in the same position. Slowly lower your body to its original position, while exhaling very slowly through the nostrils.

Chapter 9. Learning to breathe correctly Exercise 1. Training of a pause Sitting on a chair, relax, looking slightly above the line of the eyes. We relax the diaphragm, starting to breathe so shallowly that a feeling of lack of air appears in the chest. In this state, you need to be for 10-15 minutes. In the event that there is a need to inhale a little deeper, you need to slightly increase the depth of breathing. Breathing is performed as if the upper part of the lungs. If everything is correct, then a feeling of warmth will surely appear, then it will become hot, then there will be a desire to breathe deeply. In this case, such a desire should be fought only by relaxing the diaphragm. Out of this state is carried out without changing the depth of breathing. After training, the pause between exhalation and inhalation should be 1-2 seconds longer. All exercises are performed only through the nose, and without noise. Did you do it? You don't feel unwell? Then you are ready to start other exercises.

Exercise 2. Straining the muscles

Fig. 12

Fig. 13 Lie on your stomach, feel the inhale-exhale - the movement of the chest or abdomen. Press the chin firmly into the fist or back of the hand. You can try to open your mouth and tension the muscles of the lower jaw to increase the pressure on the fist with the chin and remain in this position until you want to inhale. Then strain any other muscle group - you can with an effort bring the shoulder blades closer and raise the head as high as possible, straining the

muscles of the neck, and your arms are extended along the body. Pull your hands - one, the other. Then stretch one leg, then the other, and all this time you feel that the stomach and chest are motionless. It doesn’t work - take a look at the cat, which stretches sweetly, and you stretch too. So advise modern experts.

Exercise 3. Holding your breath

Fig. 14 Get up straight. Take a full breath. Hold your chest for as long as possible. Exhale forcefully through an open mouth (Fig. 14). If you, having gained experience, want to check how much your ability to hold your breath has strengthened, then do this exercise with the clock, daily marking your success. Performing this very important exercise aims to strengthen and develop the respiratory muscles, and at the same time, the lungs. Frequent practice of this exercise will inevitably lead to expansion of the chest. Yogis argue that temporarily holding your breath after the lungs are filled with air is of great benefit not only to the respiratory organs, but also to the digestive organs, nervous system, and blood circulation processes. They are convinced that temporarily holding the breath clears the air that remains in the lungs from

previous breaths and promotes the best absorption of oxygen by the blood. Yogis also claim that such a delayed breath collects the debris accumulated there from the lungs and, when the air is exhaled, takes it away with itself due to the large force of exhalation. Cleansing the lungs is perhaps the most important thing in holding your breath, and yogis recommend this exercise to treat various disorders of the stomach, liver, and to treat blood diseases. They also find that performing the exercise helps to eliminate bad breath, which very often depends simply on poorly ventilated lungs.

Chapter 10. 12 exercises that reduce breathing According to the Buteyko method, breathing should be smooth and slow, without deep and frequent breaths. As a result of training, the depth of breathing is reduced by willpower, and breathing becomes superficial.

Exercise 1

Fig. 15

Fig. 16 Turn your head right, left, tilt it forward, backward, straining the neck muscles, as shown on Fig.15 and Fig. 16.

Exercise 2

Fig. 17 Move one arm or both arms to the sides, straining muscles, as shown in Fig.17.

Exercise 3

Fig. 18 Squeeze fingers into fists or squeeze any object, you can squeeze your own fingers of the other hand or an elastic ring, Fig. 18.

Exercise 4

Fig. 19 Bring the fingers on both hands together and put them on a stool, table, headboard of the bed and press on them as shown on Fig. 19.

Exercise 5

Fig. 20 Stretch your lips in a smile "to the ears", Fig. 20.

Exercise 6

Fig. 21 Pull lips out that they look like a straw as on Fig. 21.

Exercise 7

Fig. 22 Raise your eyes up as on Fig. 22.

Exercise 8

Fig. 23 Quickly-quickly rub by your palms of any part of the body: ears, neck, etc. as, for example, shown on Fig. 23.

Exercise 9

Fig. 24 Clasp your palms and make quick rubbing movements to warm your palms as on Fig. 24.

Exercise 10

Fig. 25 Make a rotational motion with your hand, as if you were turning the handle of a meat grinder, as shown on Fig. 25.

Exercise 11

Fig. 26 Make rotational movements with the hands as on Fig. 26.

Exercise 12

Fig. 26 Shake your hands quickly-quickly in the vertical direction; fingers can be clenched into fists as shown on Fig. 26.

3 exercises for getting used to shallow breathing 1. You need to try to hold your breath until you feel a lack of air and stay in this state for as long as you can, taking not deep breaths. If you want to take a deep breath, start the exercise again. 2. Holding the breath when walking - hold your breath and walk around the room until you feel a lack of air, then breathe and repeat the exercise again. 3. Breathe superficially for 3 minutes, gradually increasing the time to 10 minutes. These exercises should be tried as often as possible, at least 3-4 times a day at certain hours.

Chapter 11. 10 important exercises to learn how to breathe properly 1. For the work of the upper parts of the lungs Inhale for 5 seconds and exhale for 5 seconds, during which it is necessary to relax the muscles of the chest. This is followed by a 5 second pause, during which you need to be in a state of maximum relaxation. Repeat 10 times in 2.5 minutes.

2. Full breath Here you need to combine diaphragmatic and chest breathing. Within 7.5 seconds, a breath is taken, which is performed with diaphragmatic breathing, and ends with chest breathing, followed by 7.5 seconds of exhalation, which begins with the upper parts of the lungs, and ends with the lower parts of the lungs, that is, the diaphragm, then follows a 5-second pause. Repeat 10 times in 3.5 minutes.

3. Acupressure of the nose Press on your nose randomly with your fingers in several places at the time of maximum pause. Repeat 1 time.

4. Full breathing with nose Perform full breathing with the right, then the left half of the nose. Pinch one or the other nostril. Repeat 10 times, (Fig 26).

Fig. 26

5. Retraction of the abdomen Perform retraction of the abdomen for 7.5 seconds, on a full breath. This is followed by a maximum exhale for 7.5 seconds, then a 5-second pause. This is all done so that the abdominal muscles are pulled in all the time. Repeat 10 times in 3.5 minutes, Fig.27.

Fig. 27

6. Maximum lung ventilation It is necessary to perform 12 as quickly as possible inspirations and exhalations. This means that you inhale for 2.5 seconds, and exhale for 2.5 seconds. And so you do it in one minute. After that, you immediately need to perform a maximum pause on the exhale. The exhalation should be maximal. Perform once.

7. Rare breath, or breathing by level First level Within 5 seconds, inhale, within 5 seconds exhale, pause for 5 seconds. This means that 4 breathing cycles should be done within minute. Perform for one minute, after which, without stopping breathing, you need to perform the following levels.

Second level Inhale within 5 seconds, then 5 seconds pause, 5 seconds exhale, 5 seconds pause. This means that 3 breathing cycles will be done per minute. You need to complete it within 2 minutes. Third level An inhalation is performed for 7.5 seconds, then pause for 7.5 seconds, then exhale for 7.5 seconds, after which pause for 5 seconds. That is, you performed 2 cycles of breathing per minute. Perform 3 minutes. Fourth level An inhalation is performed for 10 seconds, a pause for 10 seconds, an exhalation for 10 seconds, and a pause for 10 seconds. Only one and a half breathing cycles are obtained per minute. Perform within 4 minutes. It is necessary to bring to 1 breath per minute over time.

8. Double breathe holding At the beginning, perform a maximum pause on the exhale, then on the inhale, holding the breath as much as possible. Perform 1 time.

9. The maximum pause Perform the maximum pause in sitting position. Perform 3-10 times. Perform the maximum pause during walking. Perform 3 to 10 times. Perform the maximum pause during squats. Perform 3 to 10 times.

10. Superficial breathing Sit down and choose a comfortable position in order to relax as much as

possible. Perform chest breathing, gradually reducing the volume of inhalation and exhalation until the breath becomes invisible, or becomes breathing at the level of the nasopharynx. Lack of air can serve as evidence that the exercise is performed correctly: at the beginning of the exercise, it is light, then medium and at the end strong. On this shallow breathing you need to stay from 3 to 10 minutes. Note. All these exercises according to the Buteyko method should be performed only by breathing through the nose and without noise. Before proceeding to the complex, as well as after the complex is completed, control measurements of the maximum pause and pulse should be made. Exercises should be performed on an empty stomach.

Exercise "Breathing on the go"

Fig. 28 You have to go with your head held high, with your chin slightly elongated, keeping your shoulders back and making sure that the steps are equal in length. Take a full breath, mentally counting to 8 and taking 8 steps at this time so that the count corresponds to the steps and the breath was taken as if in 8 stages, but without a break. Exhale slowly through the nostrils, counting up to 8 in the same way and taking 8 steps at this time. Hold your breath, continuing to walk and counting to 8. Repeat this exercise until you feel tired. It should stop the exercise for a while, and after rest, continue. Repeat the exercise several times a day. Some yogis vary this exercise, holding their breath and counting to 4, then exhale and count to 8. Try this option. If it turns out to be easier and more pleasant for you, do it.

Chapter 12. Exercises to get rid of illnesses and health problems Bronchial asthma Patients with bronchial asthma should exercise at least 2-3 hours a day. At rest, and then in motion, it is necessary, by an effort of will, to reduce the speed and depth of inspiration and to produce a pause after a long, calm exhalation. It is also necessary at least 3 times a day (morning, before lunch and before bedtime) to spend 2-3 long (up to 60 seconds or more) breath holdings after exhalation, acting in the following order: 1. Sit in a comfortable position, leaning slightly against the back of a chair; 2. After exhalation, hold the nose with two fingers and do not inhale until the desire to inhale is extremely strong; 3. After a delay, take a slow and shallow breath. After each breath holding, you need to rest for several minutes, and then repeat the exercise. Regular breath holdings normalize the carbon dioxide content in the blood and prevent asthma attacks.

Stress 1. In a stressful situation, hold the breath after exhalation for at least 3 seconds or more. 2. “Candle Blow” exercise is also helpful. Take a full breath and hold your breath without tension. Fold lips and exhale all the air for 3 sharp exhalations. With the first exhalation, air leaves the abdomen, with a second - from the chest, with a third - from the apex of the lungs. Keep the body and head straight; perform this exercise vigorously, with enthusiasm. Repeat no more than 3 times.

Anxiety, fear, gloom, depression Experts say that all the negative emotions of people accumulate in the area between the ribs and the upper abdomen. 1. If a person has given negative thoughts and attitudes a place in his mind and wants to get rid of them, then you need to do a simple exercise. Inhale and exhale deeply three times. You need to breathe calmly, without tension. On the third exhalation, you should try to exhale all the air in the lungs. After that - a short breath hold. Next is a breath. Thus, you can fill yourself with new life-giving energy and free yourself from negativity. 2. Another exercise is called “Moon Breathing”. Performed by the left nostril and left lung. It is recommended to clamp the right nostril and to press the right lung with something. Performing the exercise brings passivity, peace, a sense of constancy. The action is creating, enhancing digestion, healing and soothing. It helps with anxiety, sadness and nervous tension.

Fatigue

Fig. 29 Exercise “Stimulating breathing” will help you get rid of fatigue. Take a full breath, hold your breath and perform a long exhale through your mouth. The air should come out as slowly and completely as possible, with a whistling sound, as when pronouncing the sound “c”. Resistance to the outgoing sound creates a language. Repeat at least 3 times.

Headache “You have a headache,” wrote Konstantin Buteyko. "Immediately reduce your breathing. How? Start with a maximum pause between inspiration and expiration. It most rapidly accumulates carbon dioxide. Exhale and make maximum pause. If you want to breathe deeply, breathe normally (superficially), then exhale again and again make a maximum pause. Hold your breath after it. Your head brightened, the pain was gone. "

Stuffy nose, flu You woke up: one nostril is blocked, and in the other you feel certain dryness. Then you need to plug this breathing nostril with a handkerchief, or bury your nose in the pillow. Hold your breath, sequentially tensing the muscles in any sequence. A blocked nostril will open. And you get up, and all also consistently tighten your muscles and hold your breath. But in another nostril there is some unusual dryness. The body needs help. Take the onion head, cut across and bring to the nose. Inhale volatile onions, sniff to tears and blow your nose. Onion volatile products kill the influenza viruses in a few minutes while they are on the mucous membrane in the nose. Do the same when you first sneeze.

Runny nose “... a chronic runny nose is like a valve that protects the body from deep breathing,” Buteyko explained. “What does a person do? Instead of reducing breathing, it opens its mouth and breathes even more. And he/she wonders why he cannot cure a runny nose for 20-30 years. Those, who understands our theory, should shut his mouth, reduced his breath, and in a minute the runny nose will end. ”

Cough, asthma, angina pectoris "You can’t cough in any way, sputum, which covers the walls of the alveoli, does not allow carbon dioxide to escape," writes Buteyko. "This is also the protection of the body. When CO2 accumulates during the cleansing reaction, it will come out without a cough. ” “In the Peter and Paul Fortress (Saint Petersburg, Russia), the guide shows the camera and says that a revolutionary with tuberculosis was put in it, but he hated the tsar so much that he cured himself by force of will: he did not allow himself to cough. This can be done if, at the first urge to cough, make a control pause several times in a row until the desire to cough passes. Do the same with the beginning attacks of headache, asthma, angina pectoris. In extreme cases, you can cough through your nose. At the first urge to cough, take the correct posture and keep it. This is due to muscle tension, which causes shallow breathing and the accumulation of carbon dioxide. The desire to cough will decrease.”

Tiredness and exhaustion Take a full breath. Hold the air in yourself for a few seconds. Fold your lips, as if about to whistle (but do not puff out your cheeks) and then, in small portions, exhale forcefully through the hole in the lips. Stop for a moment, holding the air, and exhale again a little. Repeat this until all air is out of the lungs. Remember that you need to exhale air through the hole in the lips with a fair amount of force. This exercise is unusually refreshing for tired and exhausted person. The first attempt will convince you of this. Practice this exercise until you learn how to perform it easily and naturally.

Weight loss Starting position: lying, sitting or standing - as you feel comfortable. Before starting, you slowly, but with force, exhale while pulling in the abdominal wall. Then you slowly inhale through the nose: first you extend the abdominal wall, then expand the lower ribs, raise the chest and at the same time expand the upper ribs. At the end of the inspiration, when the air fills the lungs, the stomach is slightly pulled inward, creating support with the lungs filled with air. Holding the breath for 1-2 seconds - and begin to exhale by further drawing the abdomen into the abdominal cavity, the chest is kept slightly raised and straightened. Then you gradually relax the stomach, squeeze the ribs and lower your shoulders, the air goes out through the nose. As the lungs are released from the air, the chest and abdomen lower, and the abdominal wall retracts. Exercise is performed in the morning and in the middle of the day, first 3 times and gradually brought up to 20 times. Inhalation and exhalation should pass quietly, without the help of muscles.

Blood circulation improvement

Fig. 30 Get up straight. Take a full breath, hold your breath. Lean forward slightly, pick up a stick or cane at the two ends, firmly squeezing and gradually putting all the power into the hands that gripped the stick. Lower the stick and straighten, slowly exhaling air, Fig. 30. Repeat several times. This exercise can be done without the help of a stick, imagining it to yourself, but putting all the power into the imaginary squeezing of the stick with your hands. This exercise is highly appreciated by yoga, as it has the ability to direct arterial blood to the limbs and direct venous blood to the heart and lungs.

Prolapse of the stomach, intestines, kidneys and uterus

Fig. 31 Exercise against prolapse of the stomach, intestines, kidneys, uterus are abdominal breathing exercises. Stand straight, with your feet approximately 30-40 cm apart, with your feet parallel to the feet. Tilt the housing slightly forward. Keep your arms bent at the elbows with your palms on your hips, with your thumbs pointing to your groin. After a full breath, exhale slowly, pulling the abdomen inward strongly, raise the diaphragm as much as possible so that the abdomen “disappears”. It should be noted that this exercise can only be performed on an empty stomach. Holding the air at first for 5 seconds, gradually increase the duration of the breath-holding. In order for the diaphragm to rise, the lungs must be free of air until the end of the exercise.

Exercise is an excellent tool against the prolapse of the stomach, intestines, kidneys, and uterus. It also stimulates the function of the solar plexus, restores the balance of the autonomic nervous system, has a beneficial effect on the functioning of the heart, lungs and diaphragm, restores diaphragm mobility and maintains lung elasticity. In general, abdominal exercises are very effective, especially since they are not difficult to perform. Exercise is contraindicated in all acute forms of diseases of the abdominal organs and heart diseases. If you feel pain during the exercise, you should stop exercising and be examined by a doctor.

Conjunctival pallor “With a pale conjunctiva of the lower eyelid, a series of maximum pauses between inhalation and exhalation before stopping uncomfortable conditions should be applied,” Buteyko wrote. “Plug both nostrils with cotton, mechanically limiting the depth of breathing. And also to avoid a deep breath after maximum pauses - sniff the grated horseradish alternately one and the other nostrils to tears. Drink strong infusions, a decoction of bitter herb leaves and green tea until the lower eyelid conjunctiva turns red. Massage the subclavian cavities and knead the upper back.”

To improve blood circulation in the eyes

Fig. 32 Step 1: starting position: standing, legs together, socks apart, arms along the body. Take a full breath. Hold your breath as you inhale, preventing air from escaping through your nose or mouth. Close your eyes. Lean forward so that your head is below the level of the heart. The knees can be slightly bent. There should be no tension in the body. Blood flows directly to the head and eyes. It will be oxygenated blood. Oxygen at this time will wash away the poisons accumulated in the eyes. Eyes remain closed. Stay in this position, counting to 5. Gradually increase the retention of this pose in the account to 15.

Calmly and slowly straighten up to the starting position. Just as calmly and slowly, exhale through your mouth, (Fig. 32). Repeat the exercise again. Do this eye cleansing by breathing at least 10 times during the day.

Fig. 33 Step 2: the starting position is the same. Take a deep breath and hold your breath as you inhale. Bend in your belt and lean as close to the floor as you can. When the head is down, close your eyes. When closing your eyes, screw them up as tight as possible. Then open wide. All the time that you hold your breath as you inhale, counting from 10 to 15, open and close your eyes in the way.

Sit up calmly, returning to the starting position. Exhale vigorously through your mouth. Take a breath. Repeat the exercise again.

Chapter 13. Maternity exercises Even breathing First of all, you need to pay attention to how the diaphragm works. Sit comfortably, place both hands on the diaphragm (under the chest) and inhale, lifting the chest as high as possible. At the same time, holding your breath, relax your shoulders and keep your head straight. When you lower your hands to your knees, the diaphragm is released and your breathing becomes deeper. Note that the chest expands when you inhale, and contracts when you exhale. This movement is the main one with all physical efforts. You need to train your ability to breathe evenly, regardless of whether you exercise or give birth, and this ability will increase when you improve your sensation of muscles that help your diaphragm during breathing. Now put one hand on the stomach and the other on the chest, inhale and expand both the chest and the abdominal cavity. Then exhale. Toward the end of the exhalation, slowly pull the stomach up and in. Inhale again, slowly expanding the abdomen first, and then the chest, then exhale, slightly pulling the abdomen towards the back. Repeat several times. Balance the breath at the expense of 1-2-3-4 - inhale, 1-2-3-4 - exhale. Inhale through the nose; exhale the way as you feel comfortable. It is possible that your head will feel slightly dizzy or your child will stir, having received an unexpectedly large portion of oxygen. Breathe a little slower and everything will pass. If not, stop training for full breath and breathe as you used to. You need to breathe at a speed of 4-6 breaths per minute.

Abdominal breathing First take 6 full breaths, and then change your breathing a bit: when you exhale, relax your abdominal muscles. When the abdominal cavity is not involved in the breathing process, the breath will be less deep, and the relaxed abdominal muscles will not respond to exhalation. Place both hands on the lower abdomen to check how relaxed these muscles are. When the uterus contracts during childbirth, the ability to relax the muscles of the abdominal cavity is very useful to you (the uterus will be able to move freely). Train to breathe at a speed of 6-10 times per minute.

Chest breathing

Fig. 34 Now try to train chest breathing using only the muscles of the chest. Place both hands on the ribs under the chest so that the fingers touch the ribs and the thumb is pointing to the back. Inhale and separate the fingers so that the ribs expand, exhale - and the fingers join. Repeat several times. Watch the abdominal cavity. It moves slightly, but does not participate in the process of breathing. Now your breathing is more superficial and faster, 12-20 times per minute. The count for inhalation and exhalation should be the same. It’s difficult to regulate the breathing process, but these exercises will help you to consciously prepare for the birth process, as they are extremely important for their relief, Fig. 34.

Shallow breathing Try breathing while tensing your chest muscles even less. Open your mouth so that the tongue rests relaxed, resting its tip against the front lower teeth and is constantly moistened with saliva. Exhale a little audibly with a slight push of air out. Try to keep air over a moist tongue to avoid dry throat. Gently push the air out again, and you will find that after a little effort to exhale, a calm breath occurs by itself. Listen to the rhythm of the sounding breath: as if the child is portraying a moving train. Breathing should be superficial and thus frequent. The body moves slightly in the diaphragm, which, in turn, will cause the stomach and chest to move slightly. Try to keep your shoulders relaxed and the upper half of your body moving slightly. It is necessary to breathe so that in one second to produce one exhale. Let the air exit as freely as it enters. Return to chest breathing, then to abdominal breathing and then do full breathe several times. Using this breathing training technique, you should exhale with effort when the muscles involved in the exercise contract. Inhale when the muscles are relaxed. During hard work or exercise or in the most difficult minutes of labor during labor, go to shallow breathing when you feel the need for it. Superficial breathing can help during intense contractions during childbirth.

Chapter 14. Breathing exercises in the water Swimming is an excellent way to improve the condition of the respiratory system. The combination of swimming and special “water” breathing exercises is especially effective. Regular exercises in the pool form the correct breathing, develop the lungs, and strengthen the respiratory muscles. It is very important that at the same time hardening of the body occurs at the same time. The complex of breathing exercises listed below is designed primarily for a person with moderate and weak physical fitness, starting training in water for the first time or after a long break. For those who have been attending fitness classes for a long time, these exercises are also useful, but then they should be performed in a more intensive mode, with a greater range of movements. Most swimming pools have a sloping bottom. For breathing exercises you will need the place in the pool where the water has the smallest depth - it reaches the armpits.

Exercise 1 Standing in the pool, make circular movements with straight arms forward 5 times in a row, then take a deep breath, immerse your face in water and exhale slowly. Straighten your body, take another breath and repeat a slow exhale into the water. Now make circular motions with your hands back and again inhale twice and exhale twice in the water. At first, repeat the exercise 2-3 times, subsequently - up to 10 times. Increase the load gradually.

Exercise 2 Lie down on the water with your hands on the pool handrail. To maintain a

horizontal position, make movements with your legs, as when swimming with the crawl style. Breathe in the method of diaphragmatic breathing by exhaling into the water. The duration of the exercise is 1-2 minutes.

Exercise 3 Standing in the water, take a deep breath and sit down, immersed in the water with your head. Grasp your knees with your hands, press your chin to your chest and float to the surface. In the float position, continue holding your breath for 5-15 seconds (depending on your health condition and duration of your workouts). Then exhale into the water through half-closed lips and return to the starting position. Initially, it is enough to perform this exercise once. After 2-3 weeks after the start of classes, you can repeat it 2-3 times per workout.

Exercise 4 Walk along the bottom of the pool, lifting your hips high in the water. Respiration counts: 1,2 - inhale, 3, 4, 5 - exhale, 6, 7, 8 - pause. Duration - 23 minutes.

Exercise 5 Stand with your back to the pool wall. After taking a deep breath, sit down and exhale slowly underwater through half-closed lips. Return to starting position and after a short pause, repeat the exercise. Repeat 5-10 times.

Exercise 6 Standing in water, jump out of it as high as possible. Start with 3-4 jumps and

gradually bring this number to 10-15.

Exercise 7 Lie on the water on your back. Resting your feet against the wall, take a deep breath, then push your legs bent at the knees from the pool wall, hold your knees to your chest and, holding your hands along the torso, slip along the surface of the water on your back while exhaling. Perform this exercise 1-2 times per lesson.

Exercise 8 Standing in the water, perform movements with your hands, as when swimming with the breaststroke style, for several minutes. At the end of the gymnastics, swim in the pool for your pleasure or find yourself company and play ball in the water. The total duration of the lesson is 30-60 minutes.

Chapter 15. Massage of the internal organs with the help of breathing In China, practitioners of the Taoist teachings practice almost the same exercises. They call it "back breathe." During such training, the abdominal muscles do not relax on inhalation, but tense. The diaphragm moves down. The chest does not expand. Filling the lungs with air is possible only due to their "inflating" towards the abdominal cavity, and, accordingly, squeezing the internal organs. At the same time, an active massage of the internal organs, including the adrenal glands, affecting the hormonal background of a person takes place. And similar exercises below are suggested by Buteyko followers. These simple exercises can alleviate and cure many acute and chronic diseases and health conditions, improve the functioning of the cardiovascular system, immune, muscle and nervous system, kidneys, digestive tract, liver, lungs, eyes, skin and other organs and systems of a person. Depending on your state of health, you can choose exercises that will help you overcome the disease and recover faster after the surgical procedure, as well as restore your physical and mental health and well-being. They will not take you much time to learn and perform them. You will feel their deep healing effect after just a few sessions. They are useful for people of any age, including children from four years of age, and health status.

Massaging the stomach, intestines, liver

Fig. 35 Stomach breathing or lower breathing Starting position: lying, sitting or standing. The muscles are relaxed. Place one palm on your stomach, the other on your chest. Take a slow but strong exhale, while pulling the abdominal wall inward. Slowly through the nose, inhale, the diaphragm relaxes during this movement, the abdominal wall bulges outward; the lower part of the lungs is filled with air. When you exhale, the abdominal wall is pulled inward, air from the lungs leaves through the nose. When performing several breaths in a row, the stomach performs wave-like movements, massaging the stomach, intestines, and liver, Fig. 35. The exercise is repeated 4-6 times 3-4 times a day.

Massaging the heart, liver, spleen, kidneys Middle, or chest, breathing Starting position: lying, sitting or standing. Attention is directed to the ribs. After exhalation, slowly inhale through the nose, expanding the ribs on both sides of the chest. The middle part of the lungs is filled with the air. Exhale through the nose, gradually relaxing the ribs. The abdominal wall and shoulders are not involved in the act of breathing. The hand that controls the respiratory movements, located on the chest, rises with the chest. The hand, located on the stomach, remains motionless. When performing this exercise, the heart, liver, spleen, and kidneys are massaged. The exercise is repeated, like the first, 4-6 times 3-4 times a day.

Massaging the lungs and lymph nodes of the chest Upper breath Starting position: lying, sitting or standing. Attention is directed to the upper part of the lungs. After exhaling, slowly inhale through the nose, lifting the clavicles and shoulders, while air will fill the upper part of the lungs. Exhale through the nose, gradually relaxing the ribs of the upper chest and lowering the shoulders. The abdomen and the middle part of the chest remain motionless. The exercise is repeated 4-6 times 3-4 times a day. With this exercise, massage of the lungs and lymph nodes of the chest occurs.

More intensive massage of your lungs

Fig. 36

Fig. 37 For a more intensive massage of the lungs and increased circulation, a sharp exhalation is used. Take a full breath, at the same time raise your hands up and touch the ears, hold your breath for 2-3 seconds. Then bend sharply, lower your hands freely, relax, and exhale vigorously through your mouth, as if pronouncing the syllable “ha”. Repeat the exercise 3-5 times.

Exercises to improve body function Everyone knows that it is advisable to take air in and out through the nose. But there are times when this "rule" has to be violated. For example, when swimming, singing and ordinary talking. The structure of respiration changes during physical exertion. It's offered a set of special exercises that have a strengthening, training, regulatory effect on the body. Breathing rhythm: exhale twice as long as inhalation. • Rhythmic breathing with extended expiration. Take the main stand. Breathe in at the expense of 2-3, exhale at 4-6. Gradually extend the inhale to the count of 4–5, and exhale to 7–10. Watch the clarity of the rhythm. Repeat exercise 4–5 times. • Uniform breathing with exhalation activation. Standing or sitting, take a full deep breath through the nose and an elongated, extremely complete exhale through the mouth, as when blowing out a candle. Repeat 4-6 times. • Cleansing breath. Take a deep breath through the nose, and exhale through half-compressed lips with three to four short jerks. These exercises are especially useful after a long stay in a stuffy room with stale air. Repeat 3-4 times. • Soothing breath. This exercise is usually performed after physical exertion or during stops during dosed walking or jogging. Slowly, with a full deep breath, raise your arms in arches forward and spread them apart with the arms turned upward. Raise your head slightly at the same time. On a slow full exhalation, return to the starting position by doing the reverse movement of the arms and head.

Chapter 16. Cleansing reaction In the process of carrying out exercises, there is a high probability of the occurrence of cleansing reactions against the background of cleansing all organs, tissues and body systems of the causes of diseases. These reactions resemble the disease, because they occur in the form of persisting, and sometimes even intensifying symptoms. For example, asthmatic attacks may intensify, weakness will appear, palpitations will become more frequent, etc. These symptoms are not observed constantly, but usually in cycles. Moreover, those that appeared last are the first to disappear, and the earliest symptoms disappear last. You can also find out that the cleansing reaction has come about by CP. On the eve of the manifestation of cleansing reactions, there is a sharp increase in CP, sometimes by 3-5 seconds, and immediately during cleaning it decreases. This is due to the fact that the body spends all its efforts on the restructuring of its systems: respiratory, digestive, cleansing, cardiovascular, nervous, and musculoskeletal. On average, the CP does not fall below the initial level. Only a third of those using the VEDB method undergo a period of a purification reaction, almost without noticing it; in other cases, purification reactions are pronounced. During the cleansing reaction, do not stop or, on the contrary, complicate the training. If symptoms recur, take half-dose medications that relieve symptoms of the disease. In addition, you should limit physical activity, more likely to be in the fresh air, eat right and drink a lot, especially mineral water. Upon completion of the cleansing reaction, there is a significant improvement in health status or complete recovery. Breathing is normalized, as evidenced

by the indicators of CP. You can use the VEDB method not only for the purpose of healing, but also for the prevention of diseases. Continue to monitor your breathing, track a control pause and keep a diary even when breathing has already returned to normal. This will help to avoid a return to deep breathing, and therefore to illness. If the CP is below normal, you need to resume exercises or activate them.

Conclusion Now you know about the Buteyko method as a complementary and successful non- medicinal way of treating asthma, stress, allergies and other diseases using special breathing exercises. It was introduced in 1950 of the last century and has millions followers across the world. The Buteyko method helped millions of Asthma sufferers to get rid of Asthma and over 100 other diseases and health conditions or reduce the usage of prescribed medications. This method also helped people cleanse their body of toxins, boost immune system, reduce weight and restore health and well-being. About Author

Samuel Greenberg, writer, teacher, educator, researcher and practitioner with interests in astrology, NLP, psychology, human health by natural methods and other fields. For questions and contacts, please use e-mail: [email protected] I will glad to answer your questions and use them in my upcoming books.