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Efficient breathing. How to breathe to live better. The most effective breathing practices. Full yoga breath

Stress, fatigue, panic attacks and a feeling of unrelenting anxiety - what miracle drugs are offered to us to get rid of these problems: from exercise to spa treatments, from antidepressants to an extended vacation in Bali. However, many of us are unaware that everyone always has a safe, effective and absolutely free remedy for restoring peace of mind at hand. This magical elixir is nothing but your own breath, which has unique restorative properties. By controlling your breathing cycle, you can dramatically change your morale and state of mind. By slowing down our breathing, we thereby influence the parasympathetic nervous system - a complex biological mechanism that can calm us down even in the most difficult moments for the psyche. But how can banal slow breathing relieve stress? Yes, very simple. In a state of nervous excitement, we begin to breathe too fast. This leads to an increase in oxygen levels and, accordingly, a decrease in carbon dioxide levels, which disrupts the ideal acid-base balance of the blood - the pH level. This condition, known as respiratory alkalosis, can lead to muscle spasms, nausea, irritability, dizziness, loss of concentration, anxiety, and suspiciousness. Slowing your breath, on the contrary, increases the level of carbon dioxide in the blood, which brings the pH level back to normal.

Inhale - exhale

Breathing can be a powerful ally in the fight against blues and fatigue. Breathing exercises are your lifesaver for all occasions, whether it's a quarrel with a loved one or problems in business. But before you start practicing these techniques, you will need some preparation time. In a calm state, observe your breathing, feel its rhythm. Be warned: it won't be easy at first - it's like getting a fish to talk about the water it swims in. For us, breathing is so familiar that we do not pay any attention to it, and therefore have a very poor idea of ​​​​its depth and rhythm. However, once you think about it, you will begin to notice a great many nuances, both in the physical and emotional sensations of each inhalation or exhalation.

You may notice that the very observation of the respiratory process will immediately bring about a whole series of changes in it. At first, breathing will slow down. The normal rhythm will even out a little. And finally, the air will take up a little more space in your body and your breathing will become deep. Most of us only use our lower ribs and upper abdomen when breathing. Ideally, it should reveal the entire body.

To experiment with expanding your breath, sit up straight in a chair or, better still, lie on your back. Place your fingertips just above the pubic bone. Try to direct a few breaths in this direction, each time expanding the abdomen.

Then begin to carefully increase the depth of penetration of inspiration. During this exercise, try to keep your throat as relaxed as possible: excess tension will prevent you from achieving the desired result.

When you can move your breath into your lower abdomen and upper chest, try to “wake up” the back of your torso, which for many is a kind of terra incognita. As hard as you can, try to draw your breath into your spine, feeling the back of your torso inflate and deflate with each breath.

Prescription breath

Sometimes even a simple five-minute deepening of the breath can miraculously energize us, and simply make up for the lack of optimism. But you can achieve an even greater effect with the help of regular practice of pranayama - a system of special breathing exercises. These techniques, tirelessly perfected by yogis over the past few millennia, purposefully change the speed, rhythm and volume of breathing.

One warning before starting the practice: when doing any of the breathing exercises, in no case should you overdo it. If you feel uncomfortable, return to your normal breathing rhythm. If discomfort increases, this is a signal to stop the exercises. Your breath - believe it or not - has natural intelligence honed over millions of years of evolution. Learn to recognize these signals and respond to them.

Usually pranayama is performed while sitting on the floor, with the spine straightened and elongated - for example, in Padmasana or Siddhasana. But such poses are categorically not suitable for beginners: after a few minutes, they begin to suffer from pain and lose all ability to concentrate. Therefore, if you have started doing yoga relatively recently, it is better to sit on a chair or lie on the floor on your back. If the floor is hard, place a folded blanket under your torso and a small, hard pillow under your head. Stretch your legs straight, spreading your heels ten centimeters apart. Or you can bend your knees a little by placing a bolster or another rolled-up blanket under them. This pose will help relax your tense back and stomach. Extend your arms to the sides. Place a silk bag over your eyes for relaxation.

Having taken a comfortable position, observe your normal breathing for several minutes, fixing the results in your mind. Then, within a minute, mentally count the duration of the inhalations and exhalations - for example, “one second”, “two seconds”, etc. (or, if you prefer, “one Omm”, “two Omm”). Don't be surprised if the exhalations are slightly longer than the inhalations, this is quite normal. When you focus on your breathing, you can move on to exercises that heal anxiety, fatigue, and depression.

Anxiety. You can deal with it by lengthening your exhalations. For example, if your normal exhalation is six seconds long, try to stretch several exhalations to seven seconds, then several exhalations to eight, and so on, until you reach your limit - the longest, but still comfortable exhalation.

When you lengthen your exhalations in this way by a few seconds, notice their subtle sound. You will notice that with each exhalation you get a soft ha - like a light breath. Try to make this sound as soft and even as possible - from the beginning to the end of the exhalation. Pause briefly at the end of each exhalation, lying quietly and still. Continuing in this way, observe the breath for at least 10-15 minutes.

Fatigue. To overcome fatigue, on the contrary, you need to lengthen your breaths. Breathe for a few minutes in your normal mode. When your breathing becomes even and slow, take a short pause after exhaling. Freeze. After a few seconds, you will feel a kind of hesitation - the approach of the next breath. The sensation is like a wave rushing towards the shore. Don't inhale right away. Instead, let the “wave” get even higher. Then inhale without effort or resistance.

Increase the duration of holding your breath before inhaling. Then gradually lengthen the inhalations, just as you did with the exhalations in the previous exercise. Finally, pay attention to the sound of your breaths - slightly hissing, yogis call it sa. Try to make the sound as soft and even as possible - from the beginning to the end of the breath. Observe your breath for 10-15 minutes.

Depression. Recovering from depression is much more difficult. Do not exercise at your most difficult moments. Forcibly changing the rhythm of breathing can only worsen the situation.

Let your breathing slow down and become more even. Then count the duration of your breath. When you exhale, try to balance it in duration with the inhalation. Take equal breaths in and out for about a minute. Then gradually - once every three or four breaths - increase each inhalation and exhalation for a second, until you reach your maximum. Your mood will serve as the best timer. For example, if you decide to practice for ten minutes, be prepared to shorten that time if you feel your depression receding. But if you think you still need exercise, don't stop.

Recharging. Schedule a daily 10-minute breathing exercise during your quietest time of day. For some, this is early morning, someone manages to truly relax only in the evening. However, even if you cannot exercise regularly at the same time, it is enough to take a simple minute break several times a day - close your eyes and do the exercise. It may turn out that such breaks will cheer you up much better than the usual cup of coffee or chocolate.

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!

An integral part of the practice yoga- This pranayama- breathing exercises related to the ancient yogic breath control techniques, with the help of which the body accumulates vitality. Many modern breathing techniques are based precisely on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and increase immunity. Pranayama also has a beneficial effect on the nervous system. The practitioner improves mood and well-being in general.

Important Details

Yogis are advised to perform breathing exercises regularly, in a clean, ventilated room or on the street.

The practice of pranayama requires complete concentration - concentration of attention on breathing and one's own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in a distracted state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or if you experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of repetitions of breaths, and with regular practice, you can gradually increase the duration of breathing exercises.

Basic Breathing Exercises

1. Kapalabhati - Fiery or Cleansing Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala is a "skull" Bhati- means "to make sparkling, to clean." Literally, this name can be translated as "cleaning the skull." In fact, Kapalabhati breathing is supposed to purify the mind and clear the pranic channels ( prana is life energy.

Technique
Usually Kapalbhati is performed in a comfortable sitting position, while keeping the back straight is very important. Many practitioners perform Kapalbhati in Siddhasana (sitting in Turkish), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The muscles of the face are as relaxed as possible.

In the sitting position, you should close the index and thumb of each hand in a ring, the remaining fingers are slightly extended, the palms are open with the inside up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists on the knees.

Breathing is done through the nose. First you need to concentrate on deep even breathing, tracing each flow of air. At the end of the next exhalation, we strongly and quickly squeeze the abdominal muscles, sharply exhaling all the air through the nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as full as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to


  • When performing Kapalabhati, only the stomach moves, while the abdominal muscles cannot be strongly strained.

  • The muscles of the face should be relaxed. The chest remains motionless.

  • It is very important to keep the emphasis on the abdominal exhalation. To do this, you need to learn how to quickly and completely relax the abdominal muscles during a short breath, and compress the abdominal muscles as much as possible on the exhale.

  • The diaphragm remains soft on both inhalation and exhalation.

  • Beginners should focus on the correct execution of Kapalbhati - the strength of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate on the area below the navel, both during the execution of the technique and during rest. You can also focus on the area between the eyebrows.

Briefly describe the technique of performing Kapalabhati as follows- a sharp exhalation through the nose, a passive breath. On exhalation, the stomach is drawn in, pushing out all the air, on inhalation it relaxes, taking in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Sets
Beginners should do Kapalabhati in 3 sets of 10 breaths each. After each approach, you need to rest for half a minute, while maintaining deep even breathing.

Gradually, the number of breaths is brought to 108 times for one approach. It is recommended to perform 3 approaches. The best time to perform Kapalabhati is in the morning. For best results, this exercise should be done every day.

Positive Effects of Kapalabhati


  • tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing from toxins;

  • strengthening the nervous system;

  • beneficial effect on brain function

  • strengthening the muscles of the abdominal girdle, eliminating excess fat deposits in the abdomen, improving the structure of tissues;

  • tonic effect on the abdominal organs due to internal massage;

  • activating the process of digestion, improving the digestibility of food;

  • improvement of intestinal peristalsis.

Contraindications
Kapalbhati should not be performed by people suffering from the following diseases:


  • lung diseases

  • cardiovascular diseases


  • hernia in the abdominal cavity

2. Bhastrika - Bellows Breath

Bhastrika is a breathing technique that inflates the inner fire of the practitioner, warming up his physical and subtle body. In Sanskrit, the word "Bhastrika" means "bellows".

Technique
The position of the body when performing Bhastrika is the same as when performing Kapalabhati - a comfortable, stable position, sitting with a straight back, eyes closed, fingers connected in Jnana Mudra.

First take a slow deep breath. Then you need to quickly and forcefully exhale the air through the nose, and then immediately after that inhale with the same force, resulting in a series of rhythmic inhalations and exhalations, the same in strength and speed of execution. On exhalation, the abdomen retracts and the diaphragm contracts. On inspiration, the diaphragm relaxes and the abdomen protrudes forward.

After completing the first cycle, you should relax, your eyes remain closed, and focus on normal smooth breathing.

More experienced students, after completing each round of Bhastrika, take a slow deep breath through the nose and hold their breath while inhaling. While holding the breath, a throat lock is performed - Jalandhara Bandha- and bottom lock - Mula Bandha. To properly perform the throat lock, you should press the tip of the tongue to the sky and lower the chin down. Then, you need to squeeze the muscles of the perineum to get the lower lock.

The throat and lower lock are held during the entire breath holding. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Sets
Like Kapalabhati, for beginners, the Bhastrika cycle should include 10 breaths. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to


  • Breathe in and out with little effort.

  • Inhalation and exhalation must remain equal and are obtained correctly with systematic and identical movements of the lungs.

  • The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika


  • prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms up the nasal passages and sinus sinuses, removes excess mucus and helps resist infections and viruses);

  • improved digestion and appetite;

  • improvement of metabolic rate;

  • stimulation of the heart and blood circulation;

  • strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;

  • massage of internal organs;

  • increase in the vitality of the body;

  • mental clarity.

Contraindications

Bhastrika is contraindicated for people with the following diseases:


  • high blood pressure


  • brain tumors

  • ulcers, stomach or intestinal disorders


3. Ujjayi - Calming Breath

The name of the technique "Ujjayi" comes from the Sanskrit word wooji, meaning "to conquer" or "acquire by conquest". This pranayama helps to put in order the upwardly directed life energy, which is called udana. Ujjayi breath practitioners protect themselves from the physical and psychological problems associated with an imbalance of this energy.

Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before shavasana(the so-called "corpse pose", an asana that ends yoga classes, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before going to bed to get rid of insomnia and so that sleep is more calm and sound.

Focus on slow, deep, natural breathing. Then, you need to slightly squeeze the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx (whistling "sss" during inhalation and "xxx" during exhalation). You will also feel a slight squeezing sensation in your abdomen.

The sound coming from a slightly compressed larynx arises from the air passing through it. This sound resembles a soft, barely perceptible sound that we hear when a person is sleeping. It is important that breathing through the covered glottis remains deep and stretched - for this, the stomach expands, taking in air during inhalation and retracts completely by the end of exhalation.

What to Pay Attention to


  • deep breaths and exhalations should be approximately equal, with each breath flowing into the next exhalation, and vice versa.

  • the movement of air through the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and pacifies the mind

  • try not to constrict the larynx - the compression of the larynx should remain light during the entire respiratory cycle.

  • facial muscles should be as relaxed as possible.

  • the sound of Ujjayi breathing helps to focus attention on the breath and go deeper into oneself. If this breathing is performed at the beginning of a yoga class, it helps the practitioner to focus on the inner sensations during the asanas and better feel each form. Ujjayi is also recommended to be performed before meditation.

  • Ujjayi breathing should be done for three to five minutes, and then move on to normal breathing.

  • Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition, increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi


  • has a calming effect on the nervous system and mind, relieves insomnia;

  • normalizes high blood pressure;

  • helps to cope with heart disease;

  • relieves tension during menstruation;

  • leads to a deeper understanding of asanas;

  • develops the feeling of the subtle body;

  • increases mental sensitivity.

Contraindications
- Not recommended for people with low blood pressure.

4. Complete Yogic Breathing

Full breathing is the deepest type of breathing. All respiratory muscles are involved in it and the entire volume of the lungs is involved. With a full breath, the entire body is filled with fresh oxygen and vital energy.

Technique
It is recommended to start mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana-Mudra or simply lie on your knees. The muscles of the face are also relaxed.

A complete breath consists of three stages:


  • lower, diaphragmatic or abdominal breathing,

  • average chest breathing

  • upper, clavicular breathing.

These stages form one continuous whole..

Before proceeding to full breath, it is necessary to exhale all the air smoothly. Then a smooth breath is taken in the following order:


  • We start with lower breathing - the stomach moves forward, and the lower sections of the lungs are filled with air.

  • Breathing smoothly passes to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens up a little.

  • Thoracic breathing smoothly flows into the clavicular. The subclavian and neck muscles are activated, and the upper ribs are raised. The shoulders are slightly straightened, but do not rise. This ends the breath.

Full exhalation also starts from the lower parts of the lungs. The stomach is tightened, the air is smoothly pushed out. Then the ribs are lowered and the chest is compressed. At the last stage, the upper ribs and collarbones are lowered. At the end of the respiratory cycle, the relaxed belly protrudes slightly forward.

What to Pay Attention to


  • with full breathing, a feeling of comfort should be maintained, one should not overstrain on inhalation, overfilling the chest with air.

  • the transition from one stage of breathing to another is carried out continuously, stops and jerks should be avoided.

  • inhalation and exhalation are equal in duration.

  • there is another option for performing a full breath for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for a few seconds on inhalation and exhalation.

Number of Sets
For beginners, it is enough to perform three cycles of complete breathing. Experienced practitioners can do up to 14 cycles.

Positive Effects of Full Breath


  • the body is filled with vital energy, fatigue disappears, the general tone of the body increases;

  • the nervous system calms down;

  • there is complete ventilation of the lungs;

  • the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;

  • increases resistance to infectious diseases;

  • all organs of the abdominal cavity are gently massaged;

  • improves metabolism;

  • endocrine glands and lymph nodes are strengthened;

  • the heart is strengthened;

  • normalizes blood pressure.

Contraindications
Care must be taken when:


  • any pathology of the lungs

  • cardiovascular diseases

  • hernias in the abdominal cavity.

In this book, in a comparative plan, almost all known methods of health-improving breathing exercises are described and a fairly detailed interpretation of them is given in essence. On the basis of current scientific knowledge, the mechanisms of the beneficial effects of systematic breathing exercises are explained. Healer's ideas about the mysterious effects of various breathing techniques are opposed by a specific scientific description of the processes occurring in the body. The book is intended for developers of new health-improving breathing systems, methodologists, patients suffering from respiratory pathology and those who would like to help them, for public transport passengers, housewives and simply curious readers who are interested in their health.

* * *

The following excerpt from the book How to breathe to live better. The most effective breathing practices (V. A. Safonov, 2008) provided by our book partner - the company LitRes.

HOW MANY BREATHING EXERCISES?

Quite a lot of breathing exercises have been invented, and they are too different in execution. It is obviously impossible to try out in practice to check them all, because they are very laborious and require long-term exercises. But to get acquainted with their fundamental features, in order to then make an informed choice, is useful and quite accessible.

Are breathing exercises helpful?

Breathing is sensitive to the state of the psyche, to emotions and stresses. Everyone knows that it can express his mood, feelings.

As noted by I.R. Tarkhanov (1904), already the experience of everyday life convinces us that various feelings and affects are sharply reflected in the rhythm, depth, and in general on the whole character of respiratory movements. “What, in fact, is crying that accompanies deep grief, or laughter with a cheerful joyful feeling, if not an expression of a sharply changed activity of the respiratory apparatus, complicated by a certain play of the muscles of the face and, in some cases, the active state of the lacrimal glands? Laughter, for example, consists mainly of a more or less deep inhalation, followed by not one, but a whole series of long, short, fragmentary exhalations with the glottis open; the air pushed out in this case leads the vocal strings into characteristic oscillatory movements. During crying, a similar change in respiratory movements occurs, as during laughter, but their rhythm and the accompanying facial expression appear different, although the similarity of these states is sometimes so great that it is difficult to distinguish a crying face from a laughing one. Already from these facts alone it clearly follows that feelings and affects are able to sharply disrupt the normal type of respiratory movements. This conclusion is confirmed by other observations, in which the force of feelings and affects is not so great that it would be expressed in the form of laughter or crying. In these cases, there is only a distinct change in the rhythm and depth of respiratory movements in two opposite directions. So, in people who are in a cheerful, joyful mood, the breaths seem to be quickened and superficial, while in sadness or grief, the breaths become rarer and are separated by prolonged stops, after which a deep involuntary sigh usually sets in, trying, as it were, to fill the lack of the input at the same time. into the body of air. These deep sighs from time to time are so characteristic that they are usually considered in everyday life as a sign of a depressing person of grief, sadness, or any worries unpleasant for him. Strong fright or fear is usually accompanied by respiratory arrest, as well as severe pain, causing a highly unpleasant feeling in a person ”(I.R. Tarkhanov, 1904).

However, not only mental processes cause changes in respiratory movements, but vice versa - systematic breathing exercises have a noticeable effect on the general condition of the body. It is known that respiration is one of the main physiological processes of life support in the body. Perhaps that is why the apologists of many systems of breathing exercises advise breathing with the maximum use of the volume of the lungs, which they see as a guarantee of the great vitality of the organism, since in this case all metabolic processes flow more fully and deeper in the body. Having understood the dependence of health on the ability to breathe and having discovered that through respiratory movements it is possible to influence the functions of other internal organs, people have long ago created systems of breathing exercises that are harmonious and versatile in their intended purpose.

It would seem that a healthy active person should not be retrained to some (and which one?) Special way of performing respiratory movements. However, this does not mean that it is harmful to train our breathing. Moreover, the respiratory system successfully trains on its own during physical exertion - walking, running, etc. Further, with general weakness and some diseases, there is a direct need to train and strengthen the respiratory muscles.

Breathing exercises are used to improve both the function of external respiration and metabolic processes in the body as a whole. They have a beneficial effect on the central nervous system. Breathing exercises for treatment are not used in isolation, but in combination with other gymnastic exercises involving many other muscles of the body in the activity.

It has been noticed that through systematic breathing training, health is maintained at the proper level, the duration of active life, the level of mental activity, and working capacity increase.

Breathing gymnastics has received the widest distribution and development in the East: such health-improving systems of breathing exercises as Indian hatha yoga, Chinese qigong, Vietnamese zuongshin are known. Empirical and scientific information about the process of human respiration, accumulated over many millennia, constitutes the golden fund of world culture. More and more new breathing exercises are being invented. Nevertheless, the set of breathing exercises of regular gymnastics almost never goes beyond the classic breathing exercises of yogis. Specific techniques involving intensive breathing, as well as holding it, are included in various exercises of Kundalini Yoga, Siddha Yoga, Tibetan Vajrayana, Sufi practices, Buddhist and Taoist meditation, etc. More subtle techniques, based rather on a special attention to breathing rather than changing its dynamics occupy an important place in Zen Buddhism of the Soto school and in some Taoist and Christian practices.

I immediately draw attention to the fact that the authors attribute the beneficial effect of different methods of breathing exercises mainly to the same factors. We are mainly talking about a change in gas exchange processes: more often - an increase (hyperoxia) or a decrease (hypoxia) in the oxygen content in the blood, and less often - an increase (hypercapnia) in the carbon dioxide content. Of course, the effect of specialized or imitative breathing exercises on the general condition of the body cannot be explained only by a change in the concentration of oxygen or carbon dioxide.

And although the stimulating effect on the body of both moderate hypoxia (lack of oxygen) and slight hypercapnia (excess of carbon dioxide) has been experimentally proven to an equal extent, at the same time it has been noted that neither one nor the other exhausts the effect of the possible beneficial effect of breathing exercises on health.

As noted by many researchers, the psychotherapeutic effect of various respiratory systems (as well as the recognized authority of their developers) is no less (if not more!) important, and, of course, the training of the respiratory apparatus itself is very significant, allowing more economical, that is, with the least energy consumption, to ensure optimal gas exchange in the body. The point, as you can see, is that no matter what recommendations are given to the patient - to breathe deeply or shallowly, often or rarely - the very awareness of purposeful intervention in the life of one's own organism strengthens a person's faith in his abilities. In these cases, there is a psychotherapeutic effect, complemented by a psychophysical effect. In addition, without discipline and strong-willed efforts, one cannot achieve success in breathing exercises. Breathing exercises should always be performed with reverence, diligence and attention, as required by adherents of such methods of healing.

Thus, in our opinion, the therapeutic effect of various respiratory systems proposed for the treatment of many diseases is actually based on two main active components: the actual training and exchange effect of the breathing exercises themselves and the psychotherapeutic component that is certainly contained in the training systems.

As you know, the therapeutic effect of his method of treating asthma K.P. Buteyko associates with an increase in the concentration of CO 2 . But the data of other authors show that patients with bronchial asthma have a reduced ventilatory sensitivity to CO 2, as evidenced by the state of hypercapnia associated with the disease. In addition, a direct artificial increase in the concentration of CO 2 does not give a positive effect.

Consequently, it is not the increase in the carbon dioxide content in the body that causes the expansion of the bronchi in patients, but the decrease in the speed of air flows during breathing associated with volitional control, a change in the respiratory pattern, lengthening of the exhalation, and a decrease in the work of the respiratory muscles.

So, recognizing a certain therapeutic and health-improving effect of breathing systems of different execution, one cannot fail to note the very simplified, far-fetched attempts of the authors of such training systems to explain the mechanism of the beneficial effect of the breathing exercises themselves.

Characteristics and purpose of breathing practices

Ancient Eastern systems

ancient Indian respiratory system . Pranayama is the control of breathing, or the ability to control the flow of prana (vital energy received from the air) through breathing exercises. At the same time, this is a teaching about the conscious control of breathing. In fact, the practice of pranayama can be reduced to two methods of changing breathing: slowly inhaling and exhaling air, producing long or deep cycles of breathing, or completely stopping breathing. Thus, pranayama is a complex act in which, having taken a sitting position, a person takes slow, deep and full breaths and exhalations, and also stops breathing movements. The meaning of pranayama is that we can control breathing by controlling the respiratory muscles. According to ancient Indian beliefs, a strictly defined number of breaths is measured out to everyone by nature, which means that by slowing down breathing, you can extend your life. The idea that the number of breaths of each of us is calculated, that the duration of life depends on how many breaths we take, and also that, as a result, we must reduce the number of breaths for a given period in order to live longer - this is precisely the idea laid down. in this system.

So, the doctrine of human breathing is called pranayama by yogis. Pranayama is the conscious extension of inhalation, retention of breath and exhalation. With the help of inhalation, a person receives “primary energy”. With the help of holding the breath, this energy is absorbed by the human body. When exhaling, there is a change in the primary energy, which has given up its potential to the human body and therefore is no longer needed.

Prana is the energy that permeates the Universe at all levels. It is physical, mental, intellectual, sexual, spiritual and cosmic energy. All physical energies such as heat, light, gravity, magnetism and electricity are also prana. It is the source of the driving force in every action; energy that creates, protects and destroys. Strength, vitality, life and spirit are all forms of prana.

Pranayama involves training the muscles and nerve centers associated with the process of breathing, which improves the functioning of the respiratory system. Moreover, it is believed that pranayama has a beneficial effect on all other functions of the body, providing a longer life.

There are seven classic breathing exercises in yoga.

1. Full breath.

2. Overcoming breath.

3. Cooling breath.

4. Breath that cleanses the meridians.

5. Breathing, clearing the air cavities of the head.

6. Ventilation of the lungs ("Blacksmith fur").

7. Rhythmic breathing.

Let's dwell on some of them.

A complete breath is formed from the so-called lower, middle and upper. Consider lower (abdominal or diaphragmatic) breathing. Place intertwined fingers on your stomach. Inhale deeply, pushing your belly out by lowering your diaphragm. The chest should remain motionless. While tucking in your belly and thus raising your diaphragm, exhale for a long time. So the "lower floor" of the lungs is included in the work.

Average (costal, chest) breathing occurs due to the mobility of the chest itself. Place your intertwined fingers on your stomach in the same way. Press your elbows to your sides. Inhaling, spread them apart (palms are still on the stomach), as if directing the expansion of the chest exactly to the sides; the shoulders are also slightly moved apart, as it were. The abdomen should remain still during medium breathing. It is very important that the chest does not protrude, but only expands to the sides.

Upper (clavicular) breathing. Place the fingers of the bent hands on the shoulders near the collarbones, the elbows are lowered. While inhaling, raise your elbows through the sides up, while raising your shoulders. This is how the tops of the lungs are filled with air, which are almost inactive during ordinary shallow breathing, and the “upper floor” of the lungs is included in the work. When fully inhaling, the inhalation must be done through the nose, exhalation through the nose or mouth.

Learn each of these breathing exercises day by day so that you get them almost automatically, and then combine all three together: inhalation with a protrusion of the abdomen, as it were, flows into expansion of the chest, followed by some protrusion and lifting of the shoulders. That is a full breath. A “cleansing” full exhalation is also performed “from the bottom up”: the stomach is drawn in (the diaphragm rises), the chest falls, and the shoulders fall. This is, in general terms, the full breathing of yogis - a useful exercise that relieves fatigue.

Full breathing is a reliable way to treat and prevent many diseases of the respiratory system, it also has a beneficial effect on the nervous system, providing a calming effect.

One of the notable exercises in the yoga system is the "Bhastrika" (in translation - "Blacksmith's fur"), characterized by a rapid alternation of short breaths and exhalations. To perform this exercise in a sitting or standing position, you must first exhale calmly. Then inhale and exhale through the nose quickly and vigorously by raising and lowering the diaphragm ten times in a row.

The duration of the inhalation should be equal to the duration of the exhalation. Do not allow any gaps between inhalations and exhalations. Breathing resembles the puff of a steam locomotive. After 10-20 such breaths, a slow full exhalation and inhalation is performed. The exercise ends with a deep breath with air retention in the lungs for 7-14 seconds. The diaphragm and other respiratory muscles work as a single mechanism. After each series of exercises, several spontaneous, involuntary respiratory cycles are performed. Then a series of such movements is repeated. It is necessary to ensure that there are no accompanying movements of the arms, shoulders, head - only the diaphragm is involved in the respiratory movements. The frequency of breathing when performing "Bhastrika" decreases to 2 - 3 times per minute. It is believed that Blacksmith Fur is one of the most effective breathing exercises, it enhances the saturation of blood and tissues with oxygen, improves cellular metabolism, and cures many lung diseases. It is believed that this exercise is useful to perform before and after sports, with shortness of breath, and even for labor pain relief. It is interesting to note that the modern high-frequency method of artificial pulmonary ventilation, which has found its place in intensive care and resuscitation, has some analogy with Bhastrika breathing. According to known data, "Bhastrika" effectively affects the human body in many diseases, serves as a reliable means of preventing hypoxemia (reduced oxygen content in the blood) due to increased oxygen flow to functioning tissues. "Bhastrika" helps to restore breathing after a grueling run. With the greatest benefit, you can use such exercises in a state of fatigue in order to increase efficiency. "Bhastrika" regulates the functional state of the human body during stressful and mental shocks. It is believed that even with a little practice, a person can experience peace of mind, reduced tension, a sense of well-being and orderliness, and discipline behavior in everyday life.

Pranayama practice. There are many varieties of pranayama. They have been designed to adapt the physical, mental, intellectual and spiritual needs of the practitioner to changing external conditions.

The ancient yoga books describe four stages of pranayama: the initial stage; persistent desire; secret knowledge; goal achievement. Pranayama causes rhythmic expansion of the lungs, creating proper circulation of fluid in the kidneys, stomach, liver, spleen, intestines, skin and other organs. The practice of pranayama calms the senses and desires. Thus, the mind becomes free from unnecessary thoughts. Words, thoughts and actions of the practitioner become clear and pure. It maintains the strength of the body and the stability of the intellect. Breathing in pranayama is always done through the nose. Inhalation and exhalation are done smoothly, slowly and deeply. Practice pranayama at a certain time every day in the same posture.

Pranayama should be done with closed eyes, avoiding noise. It is best to perform the exercise while sitting on the floor on a bedding made of natural fabric. The practice of pranayama should not be mechanical. The most important factors are the full receptivity of mind and intellect.

It is possible that one of the yoga breathing exercises (“Anuloma-Viloma”) has just such an effect. This exercise is the exact dosing of slow inhalation and exhalation through both nostrils alternately. According to the results of the study by K. Hebbar (1971), during the execution of "Anuloma-Viloma", the gas composition of arterial blood, as well as cerebral blood flow, changes. As is known, cerebral blood flow also changes during breath holding and hyperventilation. It is possible that the exercises of the yogis "Ujjay", "Bhastrika", "Surya-Bhedana" and "Bramari" have some effect on the blood circulation of the brain, during which the breath is held.

It is known that breathing exercises are just a part of the general teachings of yoga, although they themselves constitute a single system, therefore, “snatching” from this system of individual exercises “needed” to us, of course, contradicts the prescriptions of yogis. Being a part of yoga, pranayama should be practiced along with other parts such as asanas and meditation. This gives a greater effect, especially in the field of prevention or in the treatment of diseases.

End of introductory segment.

  • Types of breathing
  • YOGA
  • BODYFLEX
  • BUTEYKO RESPIRATORY SYSTEM
  • REBEFING
  • VAYVATION
  • HOLONOTROPIC BREATHING

The first thing a baby does after birth is to take a deep breath. The lungs expand and the baby lets out its first cry. This is a good sign, indicating that the baby was able to survive childbirth and is entering a new life. After that, he does not stop breathing until his death. Breathing is a natural process. We take a deep breath of fresh air, hold our breath for unpleasant odors or under water. Anxious moments in movies or books leave us breathless. Or we try not to breathe during the first kiss. However, in ordinary life, people do not pay attention to how they breathe. The process goes by itself, as it should. But proper breathing can bring our body into harmony, get rid of fullness, from multiple diseases. This is a whole science that needs to be learned. There are several breathing practices. If you master them, you can get rid of spiritual and physiological problems. It's amazing that something as natural as breathing can change our lives so much.

The benefits of breathing exercises

It is impossible to live long without breathing. Even our ancestors correlated this process with the soul. And the very word "breath" is similar to the word "soul". It is the breath that connects our spiritual state with the physical incarnation. It is breathing that allows us to understand our psyche. based on this connection, they help to achieve harmony between body and soul. If you learn how to breathe correctly, you can be cured of many diseases. This is diabetes, and cardiovascular disease, and sexual dysfunction. Naturally, breathing practices can improve the performance of the respiratory system. Another positive quality of exercise - opportunity to lose weight. Many overweight girls have been able to lose those extra pounds thanks to proper breathing. Unfortunately, most people do not take this process seriously, do not believe in the benefits of breathing exercises. But the result of proper breathing is simply stunning.

Types of breathing

To obtain oxygen and release carbon dioxide, we use the respiratory organs - the nasal cavity, trachea, bronchi, lungs, etc. Sometimes some organs perform the function of others, for example, with a cold, when the nose is blocked, we inhale air through the mouth. Although we use the same complex of organs of the respiratory system, we breathe differently. Breathing can be

YOGA

Yoga is a system of exercises that allows a person to learn to control the spiritual and physiological functions of the body. This system operates with the concept of "prana". The Vedas and Upanishads, the oldest Hindu texts, speak of prana. There is food and breathing prana that allows you to maintain human life. Breathing exercises in yoga are called Pranayama - the fourth level of Ashtanga yoga. With the help of breathing, you can learn to control prana.

Yoga technique is mixed or full breathing. It is characterized by the opening and ventilation of the lungs. Breathing practice allows you to achieve the following results:

  • excellent ventilation of the lungs;
  • saturation of the body with oxygen;
  • pressure reduction;
  • improved metabolism;
  • restoration of the nervous system;
  • increased immunity.

Moreover, when performing breathing practice, your body is filled with life-giving prana, you gain balance and harmony.

First you need to sit in Turkish, facing north (south for women), close your eyes and straighten your back. At the same time, the hands are on the knees, and the fingers are collected in Jnani mudra. First, exhale deeply so that the air completely leaves the lungs. You need to start with abdominal breathing. To do this, stick out your stomach. Feel the lower part of your lungs open up. Then comes the middle breathing - the chest rises, the air fills the middle part of the lungs. After that, lift your shoulders, fill the upper part of the lungs with oxygen. In this case, the stomach needs to be pulled in a little. When exhaling, the shoulders and chest drop. The breathing itself should be smooth and even. You should not exert effort or strain the internal organs. Feel what muscles work with each stage of breathing. Focus on prana, on the life-giving energy that fills your body with every breath. The breathing exercise includes 3-14 complete inhale-exhale cycles.

BREATHING GYMNASTICS STRELNIKOVA A.N.

Breathing exercises are a set of exercises that can fight against many ailments. Among them are bronchial asthma, and cardiovascular diseases, and diseases of the central nervous system, and deformities of the spine or chest. Strelnikova's technique is based on gas exchange. More air enters the lungs than usual, so gas exchange in the blood is stimulated. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals. Gymnastics involves the whole body, so its beneficial effect is so great.

Strelnikova's set of exercises is quite extensive. We will give three introductory exercises as an example.

  • "Palms"

Breathing is like clapping your hands. You need to take 4 breaths through your nose, while exhaling through your mouth. Inhalation should be noisy and deep, and exhalation should be imperceptible and quiet. Every 4 breaths there is a pause of 3-5 seconds. Then the exercise is repeated. When inhaling, you need to clench your hands into fists, while resting, your hands fall. In total, 24 exercises of 4 breaths should be done. Shoulders and stomach are not involved in breathing. This exercise can cause slight dizziness. Then the pause between sets should be increased to 10 seconds.

This exercise involves 8 breaths in a row, without any stop. After the breaths, a short break for 4-5 seconds follows, after which the exercise is repeated again. "Shoulders" are performed while standing, hands should be pressed to the stomach. The fingers are clenched into fists. On exhalation, a sharp push is made with the hands to the floor without the participation of the shoulders. The arms should be fully extended. During exhalation, the hands are again pressed against the stomach. The exercise should be repeated 12 times for 8 breaths.

  • "Pump"

Exercise should be done while standing. We lean towards the floor. In the middle of the tilt, a breath is taken through the nose, which ends with the tilt. Then you need to straighten up, bend over again and inhale. The exercise is performed 12 times for 8 breaths. After each figure eight rest 4-5 seconds.

Strelnikova's gymnastics also includes other exercises that involve the legs, neck and head. Some exercises need to be done while standing, others can be done while sitting. have an amazing effect on the body, but you need not to overdo it. Be sure to pause between sets, otherwise gymnastics can only do harm.

BODYFLEX

This technique is incredibly attractive in women. After all, it allows lose extra pounds without resorting to exhausting diets or exercise. Its author Greer Childers is a woman who lost weight after giving birth with just breathing. It takes only 15 minutes a day, but the benefits of exercise are much greater than those of diets and sports. This technology is suitable for women who do not have time for the gym or do not have the opportunity to go on a diet. The basis of the method is aerobic breathing and stretching. When exercising, the body is saturated with oxygen, which burns fat, and the muscles tense up and become elastic. Bodyflex is designed for people of any age. Breathing techniques for weight loss are best done in the morning, but any time will do. The main thing is 2 hours after eating.

Bodyflex includes several exercises, each of which allows you to fight excess weight, sagging skin or wrinkles. The breathing technique is performed in a certain position - as if you are going to sit on a chair. The pelvis needs to be taken back, put your feet shoulder-width apart, bend over and rest your hands on your hips. Then slowly exhale through the mouth, quickly and sharply inhale through the nose. After that, the air must be pushed out of the lungs with force, straining the diaphragm. Then we draw in the stomach and count to ourselves to 10. Now you can inhale.

In combination with stretching and exercises on the muscles of the face, an incredible effect is achieved. Centimeters are reduced, and the body becomes elastic and flexible.

BUTEYKO RESPIRATORY SYSTEM

Novosibirsk doctor Konstantin Buteyko uses a completely different technique. According to his research, diseases do not occur due to a lack of oxygen in the body, but because of its excess. We release carbon dioxide that we think is harmful too quickly, so disease appears. According to Buteyko, shallow breathing should be practiced. His method allows you to get rid of bronchial asthma, diabetes, heart disease and metabolic disorders.

Gymnastics should be performed under the supervision of a specialist. To prescribe exercises, you need to undergo an assessment of lung function, measure the pulse, and calculate the control pause. The latter represents the time from inhalation to the subsequent desire to inhale. The normal control pause is 60 seconds or more. Another reason to exercise under medical supervision is the cleansing response. A person may feel unwell, accompanied by fever, vomiting and pain. However, Buteyko calls to consider this effect as a norm. Although modern scientists disagreed. Some believe that the technique is dangerous for the respiratory center, and British scientists consider shallow breathing effective and efficient.

LEO KOFFLER'S THREE-PHASE BREATHING SYSTEM

Leo Kofler is an opera singer. He developed his technique at the end of the 19th century. Then Kofler suffered tuberculosis, because of which he left the stage. To get back to what he loves, Kofler developed set of breathing exercises which allowed him to get rid of tuberculosis. His three-phase breathing system allows you to recover not only from consumption, but also from other lung diseases. This technique was supplemented, after which it was called the Kofler-Lobanova-Lukyanova method. The basis of the respiratory system is the training of the respiratory apparatus.

Three-phase breathing begins with exhalation. Only half of the air comes out of the lungs, then a pause follows. The pause must be kept until the body has a desire to inhale. After that, inhale through the nose and exhale. There is no pause between inhalation and exhalation. Exercises should be performed while standing, straightening your back.

This complex helps to train a uniform exhalation. Also, the Kofler-Lobanova-Lukyanova method includes the elimination of nasal overtones, the development of the muscles of the pharynx and an economical exhalation. The system allows you to expand the volume of the lungs, learn to sing or speak while performing rhythmic movements. This is especially true for singers who, during performances, must both dance and sing at the same time. Also, the technique allows you to cope with pulmonary diseases.

REBEFING

American Leonard Orr created a technique to get rid of negative thoughts. The term "rebirthing" itself comes from the English "rebirthing", which means "rebirth". According to Orr, a person experiences a birth trauma, which is deposited in the subconscious, negatively affecting his subsequent life. With the help of breathing, Orr offers to get rid of this trauma, as well as negative events that have an overwhelming effect on us. Rebirthing is a deeper method that includes not only breathing techniques, but also philosophy, a positive attitude. But this technique is controversial, because so far there have been no studies confirming its effectiveness.

Exercises should be performed under the supervision of a professional, but then, when a person learns to breathe correctly, you can do them yourself. This breathing technique for relaxation combines the frequency and depth of breathing, each exercise corresponds to a different psychological state. For example, slow deep breathing is designed to reduce negative emotions, to allow the body and mind to relax. And fast shallow breathing crushes all experiences so that you can quickly get rid of them. Exercises need to be performed to special music, setting yourself up in a positive way.

VAYVATION

The rebirthing technique was perfected by Jim Lenard and Phil Louth. They also believed that a person should be freed from negative experiences. But at the same time, you need to help him cope with the experiences that appear during the breathing exercises. The English word "vivation" has the Latin root "viva". Viva means "life". The technique involves a calm and free cycle of inhalation and exhalation, between which there is no pause. If the inhalation is through the mouth, then the exhalation will be through the mouth. If a person inhales through the nose, then he should exhale in the same way. Vaivation includes three classes of breathing - deep slow, deep fast and shallow fast. This technique allows a person to realize himself in the world with his feelings, to achieve harmony. There are 5 elements in total:

HOLONOTROPIC BREATHING

The method was developed by Stanislav and Christina Grof in the 1970s. Their discovery was connected with the prohibition of LSD, and at that time, many of Stanislav's studies were based on the expansion of consciousness. Holotropic breathing is shallow breathing. As a result, carbon dioxide is washed out of the blood, which causes vasoconstriction of the brain. This contributes to the appearance of hallucinations, memories from the past. As a result, a person is able to move to the transpersonal level. Holotropic Breathwork has been widely criticized because of the potential for brain cells to die during exercise. Breathing itself does not have a clear instruction - it is more frequent than normal breathing and more superficial. The technique is performed in pairs - one breathes, and the second performs the function of a sitter. During holotropic breathing sounds specific music designed to move to the transpersonal level. One session lasts about two hours.

RESPIRATORY SYSTEM ACCORDING TO Yu.I. PERSHINA

The basis of the Pershin method is the improved methods of Kofler, Buteyko and Strelnikova. The respiratory system allows you to saturate the internal organs with oxygen, because. the amount of carbon dioxide in the blood increases. The technique helps to get rid of headaches, allergies, toxins, fights sciatica, heart disease and overweight. Breathing according to Pershin should be shallow, a pause is made between exhalation and inhalation, which allows you to increase the amount of carbon dioxide in the blood. Exhalations and inhalations are carried out through the nose. The system includes exercises for different zones - the genital area, the spine area, the cervical region, and so on. The set of exercises is quite large.

Many breathing techniques modernize or repeat existing ones. For example, the Bulanov method takes the Buteyko system as a basis, but makes it more rigid. The pause between exhalation and inhalation is as long as a person can withstand, close to suffocation. Method E.V. Streltsova is based on yoga breathing. A significant part of the exercises is performed only under the supervision of specialists, otherwise breathing practices can harm.

General principles of breathing exercises

If you have settled on the system that you can perform on your own, then you should follow a few rules in order for the exercises to be effective.


Proper breathing really works wonders. But before choosing a set of breathing exercises for yourself, you should consult with a professional. There may be a specific technique for you. Do not be skeptical about breathing exercises. This technique has been known since ancient times, it really allows you to get rid of mental and physical ailments. The main thing is a competent approach.