Healing breathing. Practical experience. Therapeutic breathing according to the Buteyko method

Respiratory gymnastics is a set of exercises aimed at improving the function of the respiratory system. Exercise is extremely effective for bronchitis and bronchial asthma.- Exercise results in good sputum discharge, airway clearance and oxygenation of the body.

Paying attention to proper breathing can speed up recovery and prevent relapses of the disease. Thus, this technique can be considered a worthy treatment for respiratory diseases, which absolutely does not require financial costs.

Exercise leads to an increase in the functionality of the breathing apparatus, which include not only the respiratory tract, but also the muscles. Long-term respiratory illness leads to muscle and diaphragm fatigue. Gymnastics removes excessive stress, increases endurance, returns to normal work. This is achieved through the following mechanism of action:

1. Stimulation of metabolic processes and blood supply to the lung tissue.
2. Restoration of the nervous regulation of the air exchange process.
3. Relief of nasal breathing.
4. Elimination of morphological changes (adhesions) and stagnation.
5. Correction of pathological conditions of the chest and spine.
6. Improvement of the patient in terms of the neuropsychic and emotional state.

At the physiological level, this is achieved by improving the gas exchange process in the alveoli, which are the main place where oxygen and carbon dioxide change.

An important part of the positive effect on the body is physical activity on all parts of the body (abs, shoulder girdle, legs, arms). Thus, the entire body responds to a specific respiratory complex and positive changes occur.

Benefits of Proper Breathing

Exercises for respiratory system useful for patients of any age and gender... Particularly effective is breathing exercises for bronchitis and bronchial asthma, when the task of cleansing the bronchi and making breathing easier for the patient comes to the fore.

The main effect that classes give is to increase tissue respiration and oxygen assimilation. The vital activity of all cells depends on this. human body... The result is the normalization of the work of various organs and systems, not only respiratory.

Correct breathing and exercise therapy can be both a method of treatment and maintenance of health during the period of remission. In chronic bronchitis, exercise for the lungs should become the norm in daily life.... Exercise will not only improve the condition of the respiratory tract, but also increase overall immunity.

The breathable air is an important aspect. It must be moist and cool so that the bronchial secretions have the correct rheological properties, and the accumulated phlegm can easily go away.

Contraindications

1. Heat.
2. ESR values ​​in a clinical blood test are higher than 30 mm per hour.
3. Bleeding.
4. Tuberculosis.
5. Acute thrombophlebitis.
6. Oncological diseases.

General rules

The technique of execution may differ, depending on the chosen technique. However, general guidelines are:

1. Concentration on inspiration... It is the correct inhalation and its combination with physical effort that is beneficial. The exhalation should be passive, without muscle tension.
2. If the patient feels uncomfortable or needs to clear his throat, a break is allowed between exercises, but they are not canceled.
3. Classes are best done before meals.
4. Inhale is done through the nose and exhale through the mouth.
5. Most techniques involve rhythmic exercises and breaths. The count goes to eight, the rhythm must be observed throughout the lesson.
6. Regularity is very important. The lesson should be given at least 30 minutes twice a day.

Exercise features

You do not need any special equipment for classes, you may only need a chair or a bed.

The complex is repeated 8 times and several approaches are taken with short rest intervals.

What exercises exercise for bronchitis

Regardless of the chosen technique, a set of physical exercises and correct process inhalation-exhalation promotes healing of the whole organism. Activities have an impact on:

1. Aperture.
2. Cardiovascular system.
3. Psycho-emotional state.
4. Conducting nerve impulses and pain.
5. Skin condition.
6. Metabolic processes, in particular, the breakdown of fats.
7. Smooth muscles of the bronchi.
8. The quality of bronchial secretions.

Contractions of the diaphragm stimulate the work of internal organs, and increased blood circulation provides nutrition to every cell of the body. relieve not only respiratory diseases, but also excess weight, vegetative-vascular dystonia, depressive conditions.

Full and shallow breathing

In shallow breathing, air fills only the upper part of the lungs, and during inhalation, only the ribs, collarbones and shoulders are involved. Yoga considers this method to be one of the worst, since the quality of breathing is very low.... This is because oxygen does not enter the alveoli and is not involved in beneficial gas exchange.

Full breathing is of maximum benefit. It involves the entire breathing apparatus - lungs, airways, abdominal muscles, diaphragm, ribs, shoulder girdle. The process resembles a wave and happens very softly and smoothly:

1. The abdomen moves forward and the chest expands.
2. Air fills the lower and then the middle part of the lungs.
3. After that, the clavicle rises, freeing up space in the upper parts of the lungs. The abdomen begins to retract and the act of exhalation occurs.

This method stimulates metabolism, accelerates the elimination of toxins., increases overall resistance unfavorable factors, gives confidence and calmness. A full deep breath fully ventilates the lungs, slows down the heart rate, lowers blood pressure, and stimulates digestion.

Popular techniques

Strelnikova's technique... and pneumonia - an ideal therapeutic technique for sputum discharge. All attention is paid to inhalation, which should be sharp and strong.

Yoga... The goal is to control the spiritual state through the connection of physiological and mental functions.

Qigong technique... A set of meditative and breathing exercises that must be combined with dietary prescriptions.

Bodyflex... It is performed to improve the health of the body and lose weight. The goal is to burn excess fat and convert it into muscle mass through proper breathing and increased metabolism.

Buteyko Method. Designed for the treatment of diseases by the method of shallow breathing. Helps with allergic diseases, fatigue, atherosclerosis, dystonia, ENT diseases.

Muller system... The basis is breathing exercises that should become a way of life. After classes, water procedures and self-massage are prescribed.

Gymnastics Pam Grout. Aimed at losing weight due to the fact that oxygen optimizes absorption nutrients and accelerates the conversion of fat into energy.

Solar-lunar breath... It is believed that alternating breathing through the nostrils stimulates the nerve endings and transmits signals to the brain. This makes it possible to control the heartbeat, temperature and other physiological processes.

Vietnamese gymnastics... There is a pause between deep inhalation and exhalation. The technique helps to establish metabolism and massage the internal organs.

Oxisize technique. You need to breathe continuously and cyclically. In parallel, some physical exercises are performed to maximize the opening of the chest and access to oxygen.

Exercises for bronchitis

How to improve breathing in acute bronchitis? Here are some:

1. Lower your arms down and tilt your body forward... Breathe in noisily with your nose, leaning your body forward slightly. As you exhale, you need to rise back. You can take a break after 8 reps.
2. Lean forward slightly and inhale sharply... Hold your breath as long as possible. Such exercise in an adult is very effective for coughing and difficult sputum.

Respiratory gymnastics for bronchitis for children

Children can more easily perform breathing and drainage exercises in a playful way. How to strengthen the bronchi of a child and how to do exercises:

1. Balloon lung training... Inflate balloons with your child as you race. An alternative could be bubble or blowing off a feather.
2. Place the baby on the stomach with the head lower than the torso. While he is breathing, lightly tap him on the back, saying a rhyme or counting rhyme. After the exercise, you need to clear your throat.

Name: Healing breath according to Buteyko

KP Buteyko installed the installation "complexator", which allows, when carrying out functional tests, synchronously record the main indicators of changes in cardiovascular
vascular system and respiration.

The Buteyko Method is a non-medicinal method of treatment created on the basis of a fundamentally new view of the mechanism of development of bronchial asthma, allergies, bronchitis, rhinitis, hypertension, angina pectoris and a number of other diseases, which allows:
a) in a matter of minutes, stop an attack of suffocation in bronchial asthma, stop coughing or eliminate allergic manifestations, nasal congestion with rhinitis, that is, remove the most striking symptoms of the disease and, most importantly, prevent their appearance in the future with practically no medication.
b) the Buteyko method allows you to gradually normalize metabolism, increase immunity and get rid of the disease (achieve a stable long-term remission).
c) application of the Buteyko method reduces the cost and duration of treatment by 5-10 times.

Konstantin Pavlovich Buteyko is the author of many scientific works and inventions in various fields of medical science and technology. The main theoretical concept of the Buteyko method is that the main cause of many diseases is respiratory failure, which causes chronic hyperventilation. This is K.P.'s breathing disorder. Buteyko called the DISEASE OF DEEP BREATHING. Improper breathing leads to the development of hyperventilation, which results in metabolic disorders, decreased immunity, allergies, etc. The result is the formation of compensatory (protective) mechanisms, the most striking of which is bronchial asthma (Institute of Experimental Biology and Medicine of the USSR Academy of Sciences, 1962).
“Facts are known to be stubborn things. The medical statistics of the developed countries of the world for 1999 show two important features: a) the incidence of bronchial asthma today looks like a growing epidemic, b) the more intensively the drug treatment of bronchial asthma is carried out, the more severe the disease progresses. High mortality, low effectiveness of drug therapy, development of allergic reactions - all this makes us reconsider the current view of the mechanism of development of a whole group of diseases, the leading role in the formation of the clinical picture of which is played by hypertonicity and spasm of smooth muscles of the bronchial and vascular walls, structural changes in the vascular wall, edema and hypersecretion of the mucous membrane of the respiratory tract, as well as the presence of an inflammatory process of an allergic nature as an abnormal immune response. Such diseases include, as you know, asthma, allergies, rhinitis, hypertension, angina pectoris and a number of others. " (From the speech of K.P. Buteyko at the courses of specialization of doctors, Moscow, 2000)

The Buteyko method allows to stop an asthma attack in case of bronchial asthma without drugs... Correcting breathing with the help of a special technique allows not only to stop the attacks of the disease, but also stimulates gradual changes throughout the body, leading to the possibility of recovery.
Clinical practice shows a very high effect in the treatment of the above diseases: when a patient is admitted with daily repeated attacks of suffocation in bronchial asthma, it is possible to achieve their termination in 1-3 days practically without adding new drugs to the already taken patient. In the future, which is especially important for successful treatment, the patient will short term masters the skills of the simplest control over changes in the depth of breathing in any situation, which allows you to prevent the onset of attacks of the disease, gradually reduce the dose of medications taken or abandon them altogether.
On the basis of approbations, the order of the Ministry of Health N 591 of 04/30/1985 was issued. on the introduction of the Buteyko method into medical practice On the basis of two official approbations (1968 - All-Russian Research Institute of Pulmonology of the USSR Ministry of Health, 1981 - 1st Moscow Medical Institute named after I.M.Sechenov), decisions of the Scientific Medical Council of the USSR Ministry of Health 18-12 \ 38-24 of 07/15/1982, decisions of the USSR State Committee for Inventors and Discoveries 12 \ 30-680 \ 28 of 07/27/1983, as well as on the basis of the conclusions of the scientists of this field - academicians - N.M. Amosova, M.F. Gulogo, S.E. Severin and in accordance with the long-term practice of using the Buteyko method, which revealed the range of diseases that can be cured by the method, copyright certificates (patents) were issued for the Buteyko method, and in 1985 the USSR Minister of Health Order 591 of 04/30/1985 was issued on the implementation of the Buteyko method in medical practice.
Statistical processing of treatment results using the Buteyko method of various groups of diseases, as well as observation of long-term results showed high efficiency(up to 96%) application of the Buteyko method.
The Buteyko Method is certainly not a panacea. Incorrect application of the technique can be harmful, therefore all our patients are under the supervision of methodologists for at least a year. The Buteyko Method is not a miracle cure, it is difficult, but at the same time creative and interesting work.

Buteyko breathing system

The deeper the breathing, the more seriously ill the person is. The more shallow his breathing, the healthier and more resilient he is, ”says Konstantin Buteyko, a doctor from Novosibirsk, who has developed a unique method of treating a number of common diseases using shallow breathing.

At the beginning, a simple test. Take 30 deep breaths in 30 seconds You feel weak, sudden sweating, dizziness. There is nothing surprising in this. You just upset the work of the "respiratory pendulum", upset the balance of oxygen and carbon dioxide in the body. As a result, you did not have enough oxygen, as we are all accustomed to counting in such cases, but carbon dioxide. By ventilating the lungs, you saturate the blood to the limit with oxygen, while simultaneously removing excess carbon dioxide from the alveoli and lungs. As a result, the general condition deteriorates.

It was this pattern that the doctor Konstantin Buteyko drew attention to about 30 years ago. Heading the laboratory of functional methods in the Novosibirsk Academgorodok, in the course of numerous experiments he proved: DEEP BREATHING IS HARMFUL, it causes excessive removal of carbon dioxide from the body, and this, in turn, leads to spasms of the bronchi and blood vessels of the brain, limbs, intestines, biliary tract, the vessels narrow, which means that less oxygen is supplied to the cells. In cells, biochemical reactions change, metabolism is disrupted. Thus, chronic "overeating" of oxygen leads to oxygen deprivation. The paradox is, - says K. Buteyko, - that when a choking asthmatic person greedily swallows air, then he only aggravates his condition. I want to breathe even more, my lungs work like bellows, my heart beats like a motor at full speed, and oxygen is more and more lacking. As soon as you hold your breath, relief comes instantly.

one . A protective reaction is triggered: without waiting for the next breath, the body reacts to the delay by expanding the blood vessels in order to deliver as much blood to the organs as possible and provide them with maximum oxygen. "

Normal breathing, the scientist concludes, is not only inhalation for the sake of another portion of oxygen, but also a reasonable pause on exhalation, necessary to save carbon dioxide, which we rush to get rid of, considering it harmful.

K. Buteyko experimentally proved that the blood of healthy people contains much more carbon dioxide than patients with, say, bronchial asthma, colitis, stomach ulcers or those who have suffered a heart attack or stroke. Therefore, in order to save a person from ailment, it is only necessary to teach him how to save carbon dioxide in his body. Shallow breathing allows you to do this.

"Learn - Don't Breathe"

With the help of breathing adjustment, it is possible to raise even chronically ill people to their feet. At the same time, neither scarce drugs nor expensive equipment is required. Before starting treatment by the Buteyko method, each patient undergoes a so-called deep breathing test, which makes it possible to judge the content of carbon dioxide in the blood on the basis of indirect indicators. The test is simple and anyone can use it.

On the second hand, hold your breath after a normal exhalation as far as you can, until an unpleasant sensation. If your pause before the next breath does not exceed 3-5 seconds, you are seriously ill. 30 seconds is still a deeply breathing person, which means, according to K. Buteyko, not quite healthy. An absolutely healthy person can not breathe without effort for 60 seconds. A delay of 2-3 minutes or more is an indicator of the body's over-endurance. Buteyko warns that holding the breath is not a cure yet, but only a means of self-control.

The essence of the treatment itself is to gradually decrease the depth of breathing. As the delay lengthens, the blood and tissues are more and more saturated with oxygen and carbon dioxide, the acid-base balance is restored, - metabolic processes are normalized, the immune defense is strengthened - the disease recedes.

It is not easy to be treated by the Buteyko method. This is a lot of work for both the patient and the doctor. In addition to understanding the causes of his illness, the desire to recover, the patient requires considerable willpower and patience. The first days of treatment, patients literally pour out sweat, trying to overcome the desire to take a deep breath. Sometimes it is possible to adjust breathing to the norm only with the help of special corsets.

It is interesting that patients are not prescribed bed rest, although, from the point of view of traditional medicine, most patients who are in the clinic for treatment are disabled. They are brought to the first appointment with the doctor, since they themselves cannot move. But already on the second or third day after the start of treatment, patients take daily walks in the fresh air, even in frosty weather, when it is especially difficult to breathe, they do gymnastics and jogging. And there is nothing supernatural in this. Physical activity, active work of muscles activate metabolism and ultimately, like shallow breathing, help to accumulate carbon dioxide. Food is limited, with preference for plant-based and lean food, it is obligatory to give up alcohol and smoking, which significantly deepen breathing. Sleep on the stomach on a hard bed, breathing through the nose. The Buteyko Method is easily and naturally combined with all generally recognized recommendations for health promotion, it takes into account all the risk factors named by the World Health Organization.

Other prerequisites for treatment are water hardening procedures, sauna and autogenous training, which allows you to maintain psychological balance. And this is especially important. As it turned out, breathing is very responsive to our emotions. Excitement intensifies, deepens breathing. Excessive ventilation during stress

It can lead to such severe spasms of the blood vessels of the brain that a person loses consciousness. Most often, of course, in healthy people, the reaction to hyperventilation is more moderate: heart palpitations, slight dizziness, weakness, slowing down of reaction, weakening of attention.

Breathing practices have been known to us since ancient times. Yogis, Tibetan monks, freedivers, divers, lovers of martial arts actively practice exercises to control breathing. Such practices strengthen immunity well and help get rid of various diseases. The effectiveness of breathing exercises has long been proven, and is not disputed by anyone in the modern world.

These practices include yoga breathing, body flex, meditative breathing techniques, etc. Today, numerous Internet publications, print media, television are actively promoting breathing exercises according to the Buteyko method. The authors of the articles, like a carbon copy, talk about the incredible miracles that this technique creates. Only contraindications and the number of diseases that the system treats change. Someone claims that these are more than 300 diseases, someone stops at more modest numbers. Let's figure out together where is the truth and where is the lie.

The essence of the technique. Myths and Reality.

Konstantin Buteyko argued that people do not breathe correctly: too often and deeply. This leads to hyperventilation of the lungs. The body is oversaturated with oxygen, and gets very serious poisoning. To prove his theory, the scientist cites the fact that the amount of air that an asthmatic person inhales is several times higher than the average. At the same time, the level of carbon dioxide in the body remains low. Thus, oxygen poisons the human body.

Oxygen poisoning does exist. This applies to technical (deep-sea) divers. The fact is that at a depth of more than 60 meters, the air that the scuba diver breathes begins to have a toxic effect. It is for this reason that a certain percentage of the oxygen in the breathing gas for such dives is replaced by helium. The main signs of oxygen toxicity are tinnitus, tunnel vision, seizures, and loss of consciousness. Such poisoning is treated simply: the victim is lifted several meters to the top, and all the symptoms disappear. This condition is dangerous only if the scuba diver dropped the breathing apparatus from his mouth. It is impossible to achieve such poisoning while on the ground. Moreover, there are diseases that are treated exclusively by the pressure chamber. Where man breathes oxygen under high pressure... Such therapy is prescribed for people with vascular problems of the brain, some autoimmune diseases, etc. That is, we will exclude the version with oxygen poisoning of the body due to deep breathing.

Now let's move on to carbon dioxide. What is it in general, what role does this element play in our body. Carbon dioxide in the human body appears in the process of breathing. At the first stage, a fresh portion of oxygen enters the lungs. It descends into the alveoli, and through a network of blood vessels enters the bloodstream, which carries oxygen throughout the body. Organs and tissues take the element necessary for life and send it for processing (slow combustion). Carbon dioxide becomes the product of such processing. It is taken by the blood on the return circle, delivered to the lungs, and this element leaves the body on exhalation. That is, carbon dioxide is nothing more than a processed product. However, this element cannot be called useless. It serves as a sensor that signals to our brain when it's time to take another breath. And also the normal level of carbon dioxide maintains the correct acid-base balance of the body. Therefore, while a person's breathing is slow, measured, he does not experience any problems.

What happens in the process of the so-called hyperventilation of the lungs? Logically speaking, the more oxygen enters the alveoli, the more carbon dioxide must be produced. But consider an example with a panic attack. During an attack, the person takes frequent breaths, trying to capture as much air as possible. As a rule, this breathing is very shallow. And some of the oxygen remains in the upper part of the lungs, not reaching the alveoli. Thus, part of the air does not enter the bloodstream, but remains at the top. The amount of oxygen in the patient increases, while the level of carbon dioxide, on the contrary, decreases. This imbalance leads to health problems.

Do not forget that carbon dioxide is a decay product. Its excessive amount in the body leads to severe headaches, fatigue, and poor health.

View of modern medicine on the Buteyko respiratory system

To date, clinical studies have confirmed the effectiveness of Buteyko breathing exercises only in the treatment of asthma and allergies in adults (manifestations associated with breathing disorders). Nevertheless, many people note the effectiveness of this method in panic conditions and in the treatment of depression. How does it work? Everything is simple, in this way the patient learns to control his breathing. Buteyko breathing is quite difficult to perform and requires strength and concentration. This allows you to take control of an incipient asthma attack in a volitional way, or distract yourself from depressing thoughts.

In many cases, breathing practices help in the prevention of various respiratory diseases. The Buteyko breathing method can also be attributed to such practices.

Contraindications and warnings

Respiratory gymnastics according to the Buteyko method is not shown to everyone. It is not recommended for people with the following contraindications:

1. Various mental disorders.
2. Impaired nutrition of the brain (in such diseases, a high level of carbon dioxide and a lack of oxygen can lead to irreversible damage to the cerebral cortex)
3. Bleeding tendency
4. Aneurysm
5. Diabetes
6. Diseases of the cardiovascular system
7. Acute infectious diseases
8. Pregnancy period (remember that mom and baby are connected by the same circulatory system. Lack of oxygen can lead to serious disorders in the development of the fetus)

Numerous sites describing Buteyko breathing exercises recommend completely abandoning drug therapy and additional procedures. This is absolutely impossible to do. Remember that the therapeutic effect of this method has been clinically proven only in the case of bronchial asthma treatment. If it comes about the treatment of a chronic disease, oncology, etc., then this technique can be used only with the permission of the attending physician

Preparatory exercises

And now, let's go directly to the Buteyko gymnastics itself. In order to start performing basic exercises, you need to prepare the body:

1. Go for shallow breathing
2. Learn to breathe only when the feeling of lack of air comes
3. Breathe in longer than inhale

In order to master these skills, K. Buteyko has developed several preparatory exercises.

Exercise 1. It is called a kayak rower. All movements are performed in parallel with breathing.

1. On inhalation - you need to raise your shoulders, on exhalation - lower.
2. On inhalation, we take our shoulders back, connecting the shoulder blades; on exhalation, we move our arms forward.
3. On inhalation - tilt to one side, on exhalation - we return to the starting position. Repeat the movement in the opposite direction.
4. On inhalation - we tilt our head back, on exhalation - forward.
5. On inhalation, we turn the body to the right, on exhalation, we return to the starting position. We repeat the movement in the other direction.
6. The final movement is a circular motion with the shoulders that mimics rowing.

The last movement is performed without breathing control. The total exercise time is 6 to 10 minutes.

Exercise 2. Soldier

Starting position: you need to stand up straight, raising your head and straightening your chest. The abdomen is pulled in, the shoulders are unfolded. While inhaling, we slowly rise on our toes, hold our breath for a few seconds and slowly lower ourselves. We take a leisurely breath.

Relax and rest after each exercise.

Correct breathing according to the Buteyko breathing system

Correct breathing is the basis of breathing exercises according to the Buteyko method. Master correct technique breathing will help a set of three exercises. With their help, you can quickly and easily learn shallow breathing.

Exercise 1.

You need to sit comfortably and breathe shortly for 10-15 minutes. At the same time, the author of the exercise recommends by all means to suppress the desire to take a deep breath.

Exercise 2.

The second exercise is performed while lying on your stomach. The chin is pressed to the floor. In this position, you need to hold your breath, increase the pressure on the floor with your chin. To avoid injury, you can use a roller or palm under your chin.

Exercise 3.

We take a deep breath, hold our breath as much as possible. The exhalation is done through the mouth.

Shallow breathing training

Such training can be done anywhere. They consist in holding the breath for the maximum possible time. The first time holding the breath is done while standing in one place, the second time it must be done in motion (walking around the room).

The final stage of training will be shallow rapid breathing. The duration of such an exercise is from 1 to 15 minutes. Such training is advised to be carried out from daily, up to 4 times a day. This will help you achieve maximum results.

Exercises to strengthen the body

In addition to therapeutic purposes, Buteyko breathing exercises are recommended for strengthening the body and preventing various respiratory diseases. To do this, it is enough to study several simple exercises, which we will discuss below, and repeat twice a day. Followers of this technique claim that the result can be felt after a week of daily training.

Breathing in rhythm with a long exhale

The essence of this exercise is very simple: the exhalation should be longer than the inhalation. The best way to do this is to count. For example, the inhalation is done at the count of 1 - 2. The exhalation will be longer and more calm by 1 - 4. Such breathing relieves psychological stress well.

Uniform breathing with active exhalation

Another popular exercise in the Buteyko breathing system. You need to take a deep breath with your nose and exhale with your mouth. The action is very similar to blowing out the candle on a birthday cake. You need to repeat it 4 times in a row. After which it is recommended to take a break and move on to other exercises.

Recovery stages

How does recovery take place? Or how to understand that the disease is receding? In most methods of treating certain diseases, a sign of recovery is an improvement in well-being. Vivid symptoms of the disease recede, pain, fatigue, etc. disappear. But, with the Buteyko method, things are a little different. The author himself claims that all the unpleasant sensations that a person experiences after classes according to the Buteyko system indicate that the healing process has begun. What will you have to face:

1. Exacerbation of chronic diseases
2. Nervous Disorders
3. Sleep disturbance
4. Increased body temperature
5. Frequent headaches and migraines
6. Pain in the lungs

K. Buteyko argued that these symptoms are bright signs recovery. Their duration depends on the individual characteristics of a particular person. Most sources say that when a person can hold his breath for 60 seconds, the acute manifestation of such ailments disappears. But, modern doctors explain this action in a slightly different way.

All of these side effects are not an indicator of recovery, but classic symptoms of excess carbon dioxide in the body. Indeed, with prolonged exercise, symptoms may diminish. This is due to the natural adaptive mechanisms of the body. Which of these versions to trust is up to you.

Stuffy nose

If you are ill, and your nose is completely blocked, then you cannot perform exercises according to the Buteyko breathing system. But, in the event that one nostril is blocked, this can be easily corrected. To do this, you must perform the following actions: close the breathing nostril and stop breathing for a few seconds. After a few repetitions, the problem of the stuffy nose will be solved.

Headache

Headaches are familiar to everyone. There is little pleasant in this. Especially for people who suffer from migraines. In such cases Buteyko advised to switch to short shallow breathing. But, remember that high levels of carbon dioxide in the body cause headaches, migraines and feeling unwell. It will be much safer and more effective to do some of the classic yoga breathing exercises.

Treatment of bronchial asthma

As mentioned above, some effectiveness of asthma treatment according to the Buteyko system has been proved experimentally. True, doctors say that success can be achieved only in the early stages of the disease. Including this technique in the course of treatment, you should not abandon the classic treatment. Moreover, the entire process must be supervised by a specialist. Remember that each person is different. What works for one doesn't always work for another.

Fears and worries

In the issues of combating anxiety, fears, increased level of anxiety, the Buteyko breathing system proved to be really effective. By controlling their breathing, people who suffer from these ailments actually get some relief or even get rid of these problems altogether. Due to the need to focus on the task at hand.

Breathing should be measured. In order to quickly relieve tension, it is enough to make three deep breathing cycles: inhale - hold the breath - exhale completely. This will be enough to lower the levels of adrenaline and cortisol in the blood.

Fatigue

Getting rid of fatigue with the help of Buteyko breathing exercises also consists in carrying out several deep breathing cycles. During the procedure, you need to relax, throw all negative thoughts out of your head and focus on your own feelings. After the first breath, a feeling of relaxation and tranquility will come.

How to get rid of painful sensations during gymnastics

Painful sensations during Buteyko breathing cause a lot of discomfort. Many authors of articles on this topic argue that in order to get rid of painful sensations, it is necessary to learn how to breathe correctly. However, this is unlikely to be done right away. Volitional suppression of deep breathing is essentially a technique that changes the natural biological process of breathing. Such changes cannot be painless. However, after the body gets used to the load, the pain in the lungs will significantly decrease and after a while will cease to bother.

A breathing gymnast according to the Buteyko system is a rather controversial thing. There are a lot of rave reviews on the Internet about miraculous healing from cancer, varicose veins, bronchial asthma and other misfortunes. It is almost impossible to check which of these reviews are correct and which are not. We cannot say that this technique is completely useless or dangerous. Any artificial influence on the biological processes of the body leads to serious changes. What these changes will be is very difficult to predict.

Gennady Petrovich Malakhov

Healing breathing. Practical experience

Introduction

Breathing and life have merged into one concept: a person is born and takes the first breath, and when dying, he takes the last. Outwardly, a simple act of breathing - inhaling, exhaling, holding - supports the most complex life processes, therefore the ancient sages rightly considered breathing "the support of life." Through painstaking observation of the processes of life, patterns and methods of conscious management of these processes were discovered, which gave a person unprecedented power. By independently changing breathing, one can regulate certain processes and functions of the body.

Thus, the science of breathing is the science of life, of its manifestation and management. Of all the secret knowledge, it was considered the most important and most difficult to comprehend. In order to be well oriented in the science of breathing, a person (student) must be not only very literate, but also extremely observant and patient. A rare person combines these qualities and consistently embodies them in practice. Indeed, to master this science, taking a breath, exhaling or holding his breath, a person must feel how the breath flows into his body, how it is distributed (here you have to navigate in various sensations on the body and in the body, currents that arise, etc.), what activates, where it is going, etc. The person who wants to master it must feel all this, feel and learn to control the breath.

Taking a quick glance at the health disciplines, many of them focus on breathing and its modifications. For example, with the help of breathing according to Strelnikova's method, they "put" the voice to the singers, treat asthma and some other diseases; the Buteyko method is used to treat asthma, hypertension and many other diseases; in rebirthing and holotropic therapy, they are freed from psychological clamps that disrupt the normal course of life and mental processes of the individual; in yoga and qigong control life and mental processes.

Many progressive-minded physicians have begun to use different types of breathing and achieve amazing healing results. We will try to disassemble the most interesting of these methods in order to apply them ourselves.

Until the very last moment, I was thinking how to present the reader with this rather difficult material for perception? How to present it so that a person can not only figure it out on their own, but also apply it, and, having applied it, would feel the charm and effectiveness of breathing techniques? In this regard, I decided to describe the breathing techniques according to the degree of difficulty. So, in the beginning, the breathing techniques explained from the standpoint of modern science and used for a long time will be stated, and then more complex things will be presented. As a result, the reader can independently apply for his recovery what he is ready for at the moment and have a perspective for the future. More complex breathing exercises and techniques can be mastered when you get a taste of work on your own life manifestations and interest in development appears.

So, in this book, the author will try to clarify various contradictions in the interpretation of such a complex and important process as breathing. The complexity of the interpretation of the science of respiration lies in the fact that on the basis of respiration, all vital manifestations of the human body and his psyche are carried out, therefore, the processes of gas exchange, energy exchange, and information exchange must be taken into account. Thus, respiration is a complex and continuous physical and biological process, as a result of which the body receives energy from the external environment with a high potential, and releases it with a lower one.

General information about breathing

To start working with your own breath, you need to have a general idea of ​​it. First, we describe what has long been known modern science and does not raise any doubts. For the convenience of presentation, we will divide the breathing process into three stages: external respiration, transportation of gases by blood, and cellular respiration.

External respiration carried out through the following independent organs: nose, nasopharynx, trachea, bronchi, lungs and pulmonary alveoli, as well as 1-2% of gas exchange are carried out through the skin and the digestive tract.

First of all, the flow of air entering the body meets the nasal cavity. Anatomically, the nose is considered (Fig. 1) as external and internal (nasal cavity).

The outer nose is what we see on the face. It consists of cartilage covered with skin. In the area of ​​the nostrils, the skin turns into the inside of the nose and gradually passes into the mucous membrane.

The inner nose (nasal cavity) is divided into two approximately equal halves. There are three turbinates in each half: inferior, middle and superior. These shells additionally form separate nasal passages in each half of the nasal cavity: lower, middle and upper. Moreover, each nasal passage, in addition to passing air, also performs additional functions.

Rice. 1. Inner nose with three nasal passages: a - front view; b - side view (three nasal passages are visible; arrows indicate the air path along them)

So, at the highest point of the lower nasal passage is the opening of the nasolacrimal canal; in the middle nasal passage, almost all paranasal sinuses open; in the upper nasal passage - the posterior cells of the lattice labyrinth. Through holes in the ethmoid bone, the olfactory nerves descend from the cranial cavity into this area. Thus, the olfactory part is limited by the surface of the upper shell and part of the middle one. The rest of the nasal cavity belongs to the respiratory region.

The air stream, rising upward through the nasal openings, passes with its main mass along the middle nasal passage, after which, descending in an arc-like manner downward from behind, is directed into the nasopharyngeal cavity. This achieves a longer contact of air with the mucous membrane. Passing through the nasal cavity, the air is warmed, humidified and purified. The air is humidified almost to full saturation due to nasal mucus, which is secreted by the nasal mucosa (about 500 g of moisture per day).

Then the air goes through the nasopharynx, the larynx and enters the trachea, which looks like a cylindrical tube 11-13 cm long and 1.5 to 2.5 cm in diameter. It consists of cartilaginous half-rings, interconnected by fibrous connective tissue. The trachea is lined from the inside with a mucous membrane covered with ciliated epithelium. The movements of the villi of the ciliated epithelium allow dust and other foreign substances that have entered the trachea to be removed outside, or, due to the high suction capacity of the epithelium, they are absorbed inward and then excreted by internal pathways.

Further, the trachea branches into bronchi, and those, in turn, into bronchioles - smaller airways. Unlike the trachea, the bronchi have muscle fibers in the wall, and with a decrease in the diameter of the pathways, the muscle layer becomes more developed, and the fibers go in a somewhat oblique direction. The contraction of these muscles causes not only a narrowing of the lumen of the bronchi, but also some shortening of them, due to which they participate in exhalation. The mucous glands are located in the walls of the bronchi, and they are covered with ciliated epithelium. The joint activity of the mucous glands, bronchi, ciliated epithelium and musculature contributes to moisturizing the surface of the mucous membrane, liquefying and excreting viscous sputum during pathological processes, as well as removing dust particles and microbes that have entered the bronchi with the air stream.

Rice. 2. The structure of the alveoli and gas exchange in them

The air, having passed the way along the above-described airways, purified and heated to body temperature, enters the alveoli (Fig. 2), mixes with the air available there and acquires 100% relative humidity. Gas exchange between external air and blood in the lungs occurs mainly in the alveoli, which number over 700 million; they are covered with a dense network of blood capillaries. Each alveolus has a diameter of 0.2 mm and a wall thickness of 0.04 mm. Total surface, through which gas exchange takes place, is on average 90 m2.

Air enters the alveoli due to a change in lung volume due to breathing movements in the chest. So, when you inhale, the volume of the lungs increases, the air pressure in them becomes lower. atmospheric air and the latter is sucked into the lungs. When you exhale, the volume of the lungs decreases, the air pressure in them becomes higher than atmospheric, and the air from the lungs rushes out. During inhalation, the pressure in the airways becomes 10-25 mm of water column below atmospheric; during exhalation, it is 20-40 mm of water column higher than atmospheric. The more intensively inhalation and exhalation are carried out, the more intensive the drop in air pressure in the lungs during inhalation and its increase during exhalation.

Table of contents [Show]

Breath- this is the natural state of every person. Do you know how using breathing can to lose weight and improve the body?
At the core, therapeutic breath there is a vacuum retraction of the abdomen. With deep breathing, the body is saturated with oxygen, and the fat cells begin to be burned. In parallel, you can execute various exercises working through the most problematic areas of the body. Performing the complex regularly, you will get rid of body fat from 10 to 35 centimeters of volume in a week. Tidy up the body and its forms, cellulite will go away. As a result of the activation of the digestive system, improve the gastrointestinal tract, increase intestinal motility. Having strengthened and stabilized your breathing, restore the functions of the genitourinary system, strengthen and rejuvenate the endocrine glands, activate metabolic processes and enhance the elimination of toxins from the body.
It is advisable to perform the complex in the morning, on an empty stomach, after drinking a glass of water. You can also exercise throughout the day, 2-3 hours after eating. To achieve the result, the complex must be performed every day. During the practice period, stick to your normal diet.
Start the complex by learning the basic breathing technique, which is fundamental. First, read and learn how to do the exercise several times. Only when you are sure that you have achieved the desired effect of retraction of the abdomen, only then start exercising.

2) We put our palm under the navel, the place under the little finger needs to be exhaled, at the end, when there is no more air.
3) deep, "greedy" inhalation through the nose, with the protrusion of the abdomen outward;
4) a sharp exhalation through the mouth. We exhale deeply, with all organs.
2) hold your breath;
3) while holding your breath, draw your stomach under the ribs, pinch your throat, tighten the muscles of the perineum;

basic exercise

Hold the delay for 8-10 seconds, or whichever is comfortable for you.
4) relax, take a passive breath.
Perform vacuum retraction 3 times.

From doing it right basic breathing exercise the effectiveness of the whole complex depends.
Learning to do it right will maximize your effect. slimming, indeed, in a short time. With your stomach drawn in, you need to stand as much as you can. There is no need to wait for a faint. At first, it can be difficult to sustain 10 seconds, but with regular training, it will be very quick and easy for you to get it.
There is a possibility that ears may be blocked, do not be alarmed, it will pass in a minute. You can start yawning or coughing because of a lack of oxygen. Many, starting to engage in these breathing exercises, cleanse the lungs very quickly, and quit smoking after a few days.
If you do a workout quickly, a drowsy state sets in. On the contrary, from slow execution, there is a charge of vivacity, the feeling that you are fit.
Not everyone can do it therapeutic breath for weight loss.

With hypertension
- with heart failure
- with arrhythmia, tachycardia
- during pregnancy
- in the presence of nodes in the thyroid gland
- in the presence of stones in different organs
- with gastritis
- with exacerbation of any chronic disease.

These breathing exercises will certainly lead to the fact that, thanks to the activation of the digestive system, you will begin to lose weight in a few days. In addition, it is also gymnastics for the internal organs.
After which the stomach will contract, the stool will normalize, sleep, mental and emotional state will improve. Don't expect this after your first workout. But, practicing regularly, after a few days you will feel lightness, get a good mood and the first results of losing weight.

1) Starting position, standing, feet shoulder-width apart.
2) We bend our arms at the elbows and raise them parallel to the floor, squeeze the fists and move them forward from the chest;
3) Do a basic breathing exercise;
4) Holding your breath and holding your stomach in, press your fists for 8-10 seconds;
Repeat the exercise 3 times, preferably without interruption.

1) Starting position, standing on the left leg, bend the right leg at the knee and press it from the side, to the left. Raise your hands and stretch up.
3) Holding your breath and holding your stomach in, stretch up for 8-10 seconds.
There must be a feeling of pulling the stomach up.
Repeat the exercise 3 times, standing on the left leg, the right leg is bent and attached to the left leg, and 3 times, while standing on the right leg, and the left leg is bent and attached to the right leg.

Imagine that there is a chair behind you and you need to sit on the edge of it.
1) Starting position, standing straight;
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, sit down a little, taking your pelvis farther away, as if sitting on the edge of the chair that is behind you. At correct execution you will feel tense muscles.
Repeat the exercise 3 times for 8-10 seconds.

1) Take a lying position, legs bent at the knees;
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, raise your shoulders and shoulder blades, as if you swing the press, fixing yourself on the lower back. Pull your arms along the torso, parallel to the floor. Lower your head to your chest.

1) Starting position, standing on all fours;
3) While holding your breath, do a quick alternate relaxation and retraction of the abdominal muscles. At the same time, the back remains flat, does not bend.
Do the exercise 3 times for 8-10 seconds.

1) Starting position, lying on your back.
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, raise your right leg up. Draw the left leg parallel to the floor. Tear off your shoulders and shoulder blades, while pulling your arms along the body, parallel to the floor.
Perform the exercise 3 times for 8-10 seconds, lifting the right leg up, and bring the left leg parallel to the floor. And 3 times for 8-10 seconds, lifting the left leg, and bring the right leg parallel to the floor.

1) Starting position, lying flat on the left side, pull the left hand forward, in front of you.
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, tear your left shoulder off the floor and raise your right leg up.
Repeat the exercise 3 times for 8-10 seconds, lifting the left shoulder, lifting the right leg. And 3 times for 8-10 seconds, lifting the right shoulder off the floor, lifting the left leg.

1) Starting position, standing on all fours.
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, arch your shoulder blades upward, as if you were being pulled by a hook.
Repeat 3 times for 8-10 seconds.

1) Starting position, feet shoulder-width apart, sit down a little;
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, rise on straight legs, transfer the center of gravity to your left leg, and take your right leg to the side and put it in a cross behind. Bring both arms to the left and make a semicircle towards the right - up and bend over to the left leg. Stand in this stretch for 8-1 seconds;
4) Repeat the exercise, 3 times for 8-10 seconds, bending to the left and 3 times to the right.

1) Starting position sit on your knees on the floor, put your hands on your shoulders;
2) Do a basic breathing exercise;
3) Holding your breath and holding your stomach in, make the maximum turn to the left side and hold for 8-10 seconds.
Repeat the exercise 3 times, turning to the left and 3 times, turning to the right.

So, engage therapeutic breath for weight loss you need 15-20 minutes a day. If you want to keep in shape, then it is enough to exercise 3-4 times a week. If your goal is lose weight, then you need to do it every day, preferably without interruption, in order to accelerate the metabolism and develop a habit of these activities. Then you will look in the mirror and admire yourself, you will start to like yourself. When you do exercises via therapeutic breath, you send oxygen to the right place, which is activated by a particular exercise. Oxygen is released into the tense muscle. Thus, you burn fat and lose weight. Besides slimming, the body will begin to heal. The first results will be visible and tangible after the first week of training. Provided that you will perform all the exercises efficiently. Please note that if you are not losing weight, then you are not breathing correctly. Therefore, be very responsible in order to properly learn to breathe. Extend the exhale as much as possible and create a vacuum within yourself. Get started, study, do and achieve your results!

Breathing is a complex process that provides the body with the required amount of oxygen. Scientists even call it the first and most important function of the body. From the point of view of physiology, respiration is an alternate active inhalation of air into the lungs through the nose and passive exhalation of it back into the environment. V this process many systems of the body are involved. In addition to its main function - saturating the human body with oxygen, breathing has the ability to help in matters of weight loss.

Correct breathing is a whole science. Scientists have proven that many people do not breathe correctly, and from this they have many health problems. Excess weight, shortness of breath, oxygen starvation of the brain are far from full list problems that can occur, including due to improper breathing.

Breathing and losing weight at the same time is not a myth invented by ordinary people. Today, this theory has received widespread confirmation, and the number of exercises for correct breathing literally breaks all records.

Abdominal breathing is a guarantee of good health, normalization of metabolic processes and, as a result, weight loss. Most people in the world breathe through their chest. Correct breathing implies the work of the peritoneum. Indeed, during chest breathing, the lungs work only half way, and the body does not receive oxygen.

Correct breathing allows you to fill your lungs with air to 100%. And the more oxygen the body receives, the more active metabolism is in it and fat cells are burned. Therefore, the connection between proper deep breathing and weight loss is direct and fairly obvious.

The advantage of this method of losing weight is that you do not have to sit on exhausting diets and perform whole complexes of exercises in the fitness room. It is enough to breathe correctly. The experts, however, offer a range of breathing exercises that will help you oxygenate and slim down at the same time.

So, for example, it is enough to stand up to the wall, straightening and pressing against it the shoulder blades, shoulders, buttocks and heels, and inhale deeply so that the chest rises, then exhale slowly. Then repeat inhalation and exhalation, only using abdominal breathing. Inhale should round the abdomen, and exhale to squeeze the muscles of the peritoneum to the maximum. Then step away from the wall, feet shoulder-width apart, raise your arms up and take a slow deep breath in with your chest, lower your arms and exhale. This exercise is performed daily for 1-2 minutes.

Do not forget about proper breathing during normal walking, as well as performing any physical exercise, for example, climbing stairs. Remember that during exercise, breathing should be even, but at the same time quite rhythmic. If you find it difficult to immediately tune in to the desired rhythm, try to use this: 2 steps - inhale, 2 steps - exhale.

Some experts argue that proper breathing teaches a person to listen to their body. Due to this, he begins to better understand his body and automatically begins to lead healthy image life. And as a result, diseases and excess weight go away.

A person can live without food for a month, without water - three to four days, and without oxygen - a maximum of three minutes. Chronic fatigue, passivity, irritability - all this is the result of a lack of oxygen. Correct breathing will help to get rid of such companions in life and at the same time to lose weight.

Instructions

Correct breathing speeds up metabolic processes, and fat begins to be burned as actively as possible. Specialists distinguish three types of breathing: abdominal, upper thoracic and diaphragmatic (lower thoracic). When young children breathe, you can see how their belly moves. At the same time, the chest practically does not expand. Adults do exactly the opposite: they breathe deeply, but the abdominal wall is practically not involved in the process. If you want to lose weight and feel better, practice belly breathing.

Lie on flat surface... It is desirable that it be tough. For example, on the floor. Place one palm on your chest and the other on your stomach. Close your eyes and just breathe normally. This will determine your breathing pattern.

Without changing your position, try to breathe not with your chest, but with your stomach. You can open your eyes and make sure that the palm on your stomach rises higher. Inhale through the nose and exhale through the mouth.

Having mastered abdominal breathing in a horizontal position, stand up and do the same exercise while standing. When you succeed, try sitting. A person has excellent muscle memory. Sooner or later, your body will remember exactly how to breathe.

When mastering the technique of abdominal breathing, special attention should be paid to exhalation. When you are calm, try to inhale slowly and exhale even more slowly. Mentally count: from 1 to 5 inhalation, from 1 to 10 exhalation.

When doing any breathing exercises, at first you may feel dizzy and general discomfort. This is absolutely normal, because more oxygen began to flow into the blood, the vessels expanded. After a while, the unpleasant sensations will pass, and you will feel a surge of energy.

If you decide

lose weight

and changing the habitual breathing is not enough for you, turn your attention to special systems. "Bodyflex" is a set of simple exercises, the key to the effectiveness of which is a special type of breathing. It is believed that "Bodyflex" was invented by the mother of many children, Greer Childers. In her book, she writes that

lost weight

five sizes in just 3 months. Another excellent system is Oxysize.

Useful advice

In eastern countries, the main way to achieve spiritual enlightenment has always been correct breathing.

Everyone wants to have a fit athletic figure and great health. But not everyone has the patience to sweat at a gym or take a daily run. And it turns out that you don't need to lose weight and keep yourself in shape, you can do it with the help of breathing. Having mastered how to breathe correctly when exercising

body flex

You can not only burn excess fat, but also tighten muscles and speed up your metabolism.

Instructions

With any physical activity - yoga, aerobics, shaping - the first half hour of classes is just a warm-up. Bodyflex makes the body burn fat from the first minutes, since the complex involves deep five-stage breathing, called aerobic.

There is an opinion that men breathe with their belly, and women - with their breasts. This is a misconception that leads to metabolic disorders. People of both sexes must breathe through the diaphragm.

Bodyflex breathing is very deep. Therefore, at first you may feel dizzy and make noise in your ears. To prevent this from happening, start with short sessions.

First, you need to take a comfortable position. It is best to master the breathing technique while standing, slightly bending your knees and resting your palms on them. This way you will feel the lungs and the diaphragm.

Tilt your head slightly and slowly exhale all the air through your mouth, curling your lips into a tube. In this case, the abdomen should "stick" to the back. Take your time to make sure there is no oxygen left in your lungs.

Now draw in air quickly and sharply with your nose, while your lips are compressed. Try to inhale as deeply as possible while rounding your belly. Imagine this is the last breath of your life.

Then exhale again, but not smoothly, as in the beginning, but sharply, opening your mouth wide. This should produce a sound that resembles the noise of a vacuum cleaner. No need to specifically imitate a roar, just exhale in good faith, pushing air out of the diaphragm.

abdominal muscles

After such a sharp exhalation, the stomach sticks to the spine and looks like the concave bottom of a bowl. Hold the stomach under the ribs for 8-10 seconds. During this time, any static stretching exercise is performed.

In the next step, you relax your abdominal muscles and involuntarily inhale through your nose. At the same time, you will emit something similar to a sob. There is no need to specifically draw in air and simulate sound.

Try to breathe so that on inhalation the ribs spread apart, and on exhalation they converge again. Make sure that your chest does not rise.

To quickly master the bodyflex breathing, imagine balloon under pressure. Squeeze and inflate your lungs in the same way.

You can start doing body flex at least at the age of 50. The complex is designed for people with diseases of the spine and joints. Despite this, there are contraindications that you need to familiarize yourself with before starting classes.

note

It is impossible to breathe using the bodyflex technique for people with the following diseases:
Dysfunction of the thyroid gland
Glaucoma
Bleeding
Chronic diseases in the acute stage
Increased intracranial pressure
It is also worth refraining from pregnant women and people who have recently undergone abdominal surgery.

Nature initially thought of everything to the smallest detail, so that a person felt physiologically good, his condition, health, weight were normal. But over time, we forget about the lessons that were given to us from birth, and at all do not use the natural healing tools inherent in us, such as breathing, to improve our well-being and state of appearance.

Instructions

There is a concept of correct inhalation and incorrect inhalation. We usually breathe wrong, but we need to learn the right one and try to breathe in this way constantly. Place your hand on the

As you inhale, feel the belly

bulges out

). As you exhale, draw in your stomach.

Breathe through your belly (diaphragm) slowly, without rushing. Try

this is constant, even when you are not specifically doing breathing exercises.

Inhale the air through your nose, and exhale it either through your mouth or also through your nose, as it is more convenient. Nasal breathing enhances work

and diaphragm. This in turn contributes to weight loss.

As you inhale, feel the stomach fill with oxygen. You need to inhale until you feel full lungs. Have you inhaled? Hold your breath. And exhale slowly until you feel a complete emptiness in your lungs. Again

delay

breathing and full inhalation.

Develop your own comfortable rhythm for full belly breathing. Breathe This Way When Exercise

slimming

and when you are in public transport. Reduce activity when dizzy

and exhalations. Do this more slowly. Change the rhythm.

Diaphragmatic breathing "melts" fats

organism, due to the active saturation of the body with oxygen during such a forced deep breath. Babies have similar breathing immediately after birth, but after a person switches to shallow chest breathing, which is less productive.

There are different types of breathing exercises for

slimming

and health improvement. These are the body flex system, Pam Grout breathing cocktails, Strelnikova breathing exercises, Popov's exercises, Jianfei, Oxisize, Pranayama (in yoga). Choose any type of exercise and lose weight with them up to 2-5 kg ​​per week.

How often do we hold our breath while getting on the scales. However, this in no way affects the numbers that treacherously speak of extra pounds. However, if you master the correct breathing technique, you can quickly get into perfect shape. One of these techniques is oxysize!

Oxysize is a revolutionary breathing method for weight loss. In a nutshell, oxysize

helps to lose weight

using the most ordinary

Those wishing to join this technique

slimming

every day everything increases, because something new always gives hope to achieve the desired result.

The author of the oxysize weight loss system is Jill Ronson, who claims that everyone is able to get rid of excess fat without resorting to exhausting workouts, expensive miracle pills and other things. All they need is oxygen. At first glance, such a statement seems rather strange. It would seem that we all breathe a lot and every day. Why don't kilograms fly away? All because we breathe wrong!

To test how much you are using your own breathing capacity, place one hand on your stomach and the other on your chest. Many will notice that the volume of air inhaled is small. Scientists have shown that many people use only 20% of their lung reserves. It is due to the fact that we do not breathe that way that we have both stress and extra pounds.

The whole technique is based on the theory that the more we breathe in air, the faster the fat burning process goes. However, the technique is not limited to breathing exercises. It is designed to train different muscle groups. All exercises are static. Oxisize can be done in any position: lying, sitting, standing. It is enough to allocate no more than fifteen minutes per day for exercise. Meanwhile, according to research by scientists, doing oxisize will burn 140% more calories than exercising on a stationary bike.

Oxysize has a stunning effect. The technique will relieve not only fat, but also insidious cellulite. After a month of regular oxisize training, you will not be recognized: weight and stress will go away, and you will improve appearance, joints and muscles will be significantly strengthened, blood circulation will improve. You will flutter like a butterfly! Breathe correctly and lose weight to the envy of everyone!

How to breathe and lose weight at the same time

Despite the abundance of existing diets and complexes that promote weight loss, excess weight stubbornly does not want to leave its owners. Why? Leaving aside the cases with lazy people who try to outwit themselves (for example, after six you should never eat, and after seven, stealthily - please), such persons can only blame themselves. Let's talk about those poor fellows (who knows, maybe you are just one of them) who, despite all the efforts and efforts, cannot get rid of those extra pounds.

Probably, the reason for the unsuccessful fight against excess weight lies in the lack of oxygen. Most people use shallow chest breathing that cannot saturate the body. Diaphragmatic breathing is considered correct, this is how a newborn child breathes, this is the way of breathing that is most useful. With diaphragmatic breathing, the muscular septum separating the thoracic and abdominal regions is actively used. As you inhale, the diaphragm tenses, straightens and spreads the ribs, while the abdominal muscles contract and bulge out like a bouncy ball. This increases the volume of the lungs, making the person able to breathe in more oxygen. With exhalation, the diaphragm relaxes and bends, while the abdominal muscles tense and "hide" under the ribs, the volume of the lungs is sharply reduced, due to which the lungs are freed from carbon dioxide.

When breathing in this way, the body (in particular, the respiratory system) works at full capacity, which means that the process of losing weight will not keep you waiting.

How to breathe correctly for weight loss?

When oxygen is supplied to the body in limited quantities, energy cannot be released in large quantities, which means that that part of it that was not involved in the oxidation of glucose and its stores (fats) will be transformed into fat. Therefore, in order to lose weight, you need to provide the body with as much oxygen as possible.

How to do it? By performing anaerobic exercise. True, during active physical exertion, fat oxidation will begin to occur only 30 minutes after the start of the workout, and as long as the energy will be used by the stores of glucose from the liver.

Therefore, it is better to master the technique of diaphragmatic breathing, which will saturate the body with oxygen. Many therapeutic techniques and health systems are based on diaphragmatic breathing. For example, it is diaphragmatic breathing that underlies such a widespread integrated system to improve the body and saturate it with oxygen, like body flex.

According to the rules of body flex, in order to get the maximum effect from the exercise (i.e., get rid of excess weight and make the body flexible), you need to master the technique of five-stage breathing.

1. Exhale through the mouth.

2. A quick breath through the nose.

3. Powerful full exhalation through the mouth.

4. Holding your breath.

5. Relaxation and calm breath.

Initially, breathing exercises began to be practiced by yogis. Nowadays, this is a serious addition to the loads during aerobics classes. Correct breathing techniques may vary somewhat depending on the specific system (body flex, yoga, oxysize, Strelnikova breathing exercises, etc.), but they all aim to maximize oxygen saturation, thanks to which the fat burning process takes place.

Correct breathing for weight loss. Exploring the key points

When playing sports, exhalation is done with effort, and inhalation is done with relaxation.

Under no circumstances should you hold your breath through force.

When doing the exercises, you do not need to bring yourself to dizziness; at the first symptoms of malaise, you need to stop the load and analyze your mistakes.

You need to do breathing exercises for weight loss on an empty stomach.

To begin with, the most simple exercises, the transition to complex exercises is carried out gradually.

For example, the technique of repeated and cleansing breathing is considered the simplest. It consists in performing the following exercises:

• 10 repetitions are performed three times a day (deep breath for four counts + breath holding for four counts + calm exhalation for four counts). Required condition: exercise is performed outdoors;
• cleansing breath is performed three times a day. It is identical to the previous one, except for exhalation: with effort, air is exhaled through tightly compressed lips in small portions.

Correct breathing for weight loss. Eliminate side effects

You should not practice breathing exercises for hypertensive patients, pregnant women, those who suffer from urolithiasis and cholelithiasis, who have problems with the spine. Also, breathing exercises are not used in work with young children and the elderly, if there are no medical recommendations for that.

Correct breathing for weight loss. We train easily

The following exercises are quite effective, their correct implementation will prepare you for more complex exercises included in the cycle of a particular health-improving method (say, yoga or body flex). In the meantime, we are mastering the correct breathing, which is the first step towards a slim figure and a healthy body.

So, lying on your back, place a not very heavy book on your stomach. Take a shallow breath, while exhaling, try to clear the lungs of air as much as possible, for which you also use the abdominal muscles: pull in your stomach and feel how it sticks to the spine. In this case, the book seems to fall into the stomach. Inhaling sharply through your nose, fill your lungs with air as much as possible and inflate your stomach. In this case, the book rises up. Exhale sharply and draw in your stomach. Repeat this exercise five to six times. You may feel a slight (!) Dizziness, this is normal: the body is saturated with oxygen; The desire to cough up is also considered normal: mucus stuck in the lungs comes out.

On the way to work, while in transport, you can do the breathing exercise with a square. For every four counts, take a deep breath - hold your breath - exhale - hold your breath. The exercise should be performed for at least three minutes. It is very effective against stress and nervous tension.

Another important issue for a losing weight person is the issue of proper nutrition. Moreover, the essence of this process is not so much in the use of only useful products how much in the correct ratio of proteins, fats and carbohydrates. In general, it is ideal to develop a menu (with the help of a doctor) and follow it day after day. Take into service the recipes for proper nutrition for weight loss (this is a topic for a separate article, so we will mention it in passing), dishes prepared according to such recipes take into account the needs of a losing weight, and therefore are the element that accelerates the process of acquiring the desired harmony.

Correct breathing for weight loss is the key to success. However, do not forget about a balanced diet and active physical activity. This is the only way to put the figure in order and, no less important, to normalize the functioning of organs and systems in the body.

Overweight is a malfunction of the whole body. For the process of losing weight to be effective and harmonious, you need an integrated approach to its restoration. Typically, this requires a balanced diet and adequate exercise for the body. However, many of those who want to lose extra pounds can not always limit themselves too much in diet or exercise - for good reasons or due to a lack of willpower. In addition, grueling diets or training often turn out to be of little effect, and visible gains only become noticeable after a few months. Therefore, many people who are losing weight halfway give up the fight, having lost faith in their success. A way out of this situation can be breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after several workouts, and without severe dietary restrictions.

The effectiveness of breathing practices has been proven by time and a large number of real examples: thanks to such activities, thousands of people different ages became slimmer, improved their health. Correct breathing techniques help to activate many processes important for weight loss:

• dulling the feeling of hunger;
• improving digestion;
• the breakdown of body fat;
• increased vigor;
• strengthening the immune system.

Just 15 minutes of regular breathing exercises a day can speed up the loss of extra pounds many times over, ensure the maintenance of a stable weight for a long time.

How it works

The amount of oxygen entering the blood depends on the quality of breathing. Its increase has beneficial effects on major systems, including:

• digestive - metabolic processes are activated;
• excretory - toxic substances are removed;
• endocrine, nervous - stress and tension are relieved.

Respiratory gymnastics is the only weight loss option that contributes not only to a decrease in total body weight, but also to a local reduction in problem areas, which cannot be achieved by any other natural means.

Impact on digestion

Sustained weight loss or the appearance of new fat deposits is in direct proportion to the rate at which food is converted into usable energy. It is oxygen that ensures the absorption of nutrients by the intestines, therefore, its insufficient intake during the so-called "shallow" breathing significantly slows down the metabolism and breakdown of fats.

Especially in this regard, the respiratory technique is useful for women 40 years of age and older, when unpleasant hormonal changes in the body begin to occur, as a result of which metabolism worsens, excess weight appears, as a rule, in the abdomen or other problem areas. At this age, even exercise diets are often powerless. But special breathing techniques that ensure sufficient oxygen saturation of the blood can slow down age-related changes, preventing the appearance of extra pounds. In fact, such a system is indispensable for fast belly weight loss at any age. With regular exercise or dieting, these fatty deposits are the most difficult to break down, while special breathing techniques allow you to get rid of them in the first place.

Cleansing the body

Respiratory exercises contribute to the active elimination of harmful substances accumulated in fat cells. About 70% of these toxins can be gaseous and then simply exhaled with proper breathing. Oxygen also oxidizes fat deposits, contributing to faster destruction of fat cells, which leads to weight loss with a decrease in the volume of all problem areas.

Relief from stress and overeating

One more beneficial action breathing practice - lowering the level of stress hormones in the blood. Thanks to this effect, it is possible to eliminate one of the main causes of overweight associated with the habit of "seizing" stress.

Any breathing exercises for quick weight loss is based on one principle: a specially designed inhalation-exhalation scheme contributes to the intake of more oxygen than during normal breathing, and the exercises performed at the same time ensure its flow to problem areas and activate all fat burning processes in the body.

To obtain the above results, you just need to start breathing correctly, combining special breathing techniques with simple training. Such training is not associated with great efforts, does not require a lot of time to train, but it must be performed with strict adherence to all requirements.

Correct weight loss with breathing exercises

For classes to be effective and bring real benefits, any such technique requires adherence to three basic rules:

• training should be regular, and the decisive role is played not by intensity, but by constancy;
• you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, since during such training a huge amount of energy is expended, which must be replenished;
• you need to do it only on an empty stomach (with the exception of the oxysize technique), the morning time is best for this, immediately after waking up or at any other time - three hours after eating.

How to do breathing and physical exercises correctly and how to combine them with each other, in each method is described in its own way. At the same time, there are many nuances, the effectiveness of the final result depends on the accuracy of their observance.

There are several main types of breathing techniques, most of which are an independent treatment and prevention program that can be perfectly combined with other measures aimed at losing weight. Also, breathing exercises are often part of wellness practices, for example, yoga.

The most common types of such techniques include:

• bodyflex;
• oxysize;
• Strelnikova;
• jianfei;
• qigong.

In addition, there is a separate breathing exercises for fast weight loss of the abdomen, which is most in demand among overweight people, since it helps to reduce the most problematic area and gives visible results very quickly.

Breathing exercises for the abdomen

This technique differs from all others in that the set of exercises, which is carried out in combination with correct breathing, is aimed at training not the whole body, but only the press and waist. Although this has a positive effect on the entire body, since oxygen activates all the processes necessary for its vital activity.

Universal technique

Before engaging in this system, you should master a special technique of diaphragmatic breathing, having learned:

• take a quick breath with your nose;
• exhale slowly through your mouth in six counts.

Also, an important condition for such exercises is a strong tension of the abdominal muscles with each exhalation and relaxation during inhalation.

For women 40 and over

A special breathing system for middle-aged or older women helps to remove fat deposits on the abdomen, which greatly spoil the figure. The complex consists of 4 exercises and is performed as morning exercises for 15 minutes. You need to breathe as follows:

• inhale slowly through your nose, exhale slowly through your mouth;
• inhale slowly through the nose, exhale with two sharp exhalations through the nose;
• inhale slowly through the nose, exhale slowly through the nose, then make two sharp pre-exhales;
• inhale slowly through the nose, exhale slightly through the nose, finish exhaling with the mouth.

With each inhalation, it is necessary to draw in the stomach as much as possible, while exhaling, relax and protrude. All exercises are repeated three times in a row, and then in a circle.

Performing these exercises on a daily basis helps very quickly to normalize the abs, tighten the abdomen, and reduce the waist. However, it will be more effective for losing weight not for individual muscles, but for the whole body in a complex manner. Therefore, it is better to pay attention to one of the most famous breathing practices in the world - body flex. This unique system was developed by a 53-year-old mother of three who was able to use it to change from 56 to 44 clothing sizes.

The bodyflex program is based on a combination of aerobic breathing and special exercises-poses. Classes are performed at a slow pace, but at the same time provide a load several times higher than jogging or strength exercises.

Features of the technique

Bodyflex, like most similar programs, also involves breathing with the diaphragm, but its feature is that when performing some exercises, you need to make rather loud sounds. In this case, inhalation is always done through the nose, exhalation through the mouth. One breathing exercise lasts 22 seconds, but you do not need to count them - if done correctly, everything will turn out by itself.

The breathing pattern is as follows:

• exhale all the air, then breathe out the rest, slightly rounded and stretching the lips forward;
• inhale quickly, sharply, deeply, as after a prolonged lack of air;
• hold your breath for 3 seconds;
• exhale sharply as follows: open your mouth strongly, tighten the diaphragm and abdominal muscles, make an explosive exhalation with the sound "p-a-x-x";
• hold your breath as much as possible (recommended for eight counts), pulling in your stomach as much as possible;
• breathe in deeply, relaxing all the muscles to get the sound "sshh".

Even one such activity contributes to an increased supply of oxygen, which activates the breakdown of fats, causes a rise in mood, improves well-being, and fills the body with energy.

Simultaneously with breathing, physical exercises are performed in bodyflex, which are divided into three types:

• isometric, working with one muscle group;
• isotonic, forcing several muscle groups to work;
• stretching, aimed at the development of elasticity.

It is thanks to this integrated approach that fast visible results are obtained.

Training results

A large amount of oxygen entering the bloodstream during aerobic respiration promotes the activation of processes important for weight loss:

• metabolism accelerates, digestion is improved;
• increased lymph flow, which improves the elimination of harmful substances;
• the intensity of contraction of the stomach increases, contributing to a decrease in its volume;
• the breakdown of fat is activated, due to which the subcutaneous fat layer disappears.

As a result of regular exercise, the following is observed:

• decrease in volumes;
• elimination of cellulite;
• getting rid of psycho-emotional stress, improving mood;
• improving the condition of the skin;
• normalization of the work of all systems, organs, processes;
• general health improvement, body rejuvenation;
• gaining flexibility, grace, grace.

This technique does not require much time, is suitable for all ages and provides a quick visible effect - in one week you can get rid of 5-10 cm in volume.

Just one hour of body flex allows you to burn 3500 kcal, while with the same duration of time, jumping rope burns 150 kcal, aerobics - 250 kcal, running - 700 kcal.

The uniqueness of the bodyflex system is manifested in the fact that it simultaneously reduces the overall volume, correcting specific problem areas. However, such a high load is not suitable for every organism, therefore, it must be started with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to practice body flex if you have:

• serious cardiovascular disease;
• high blood pressure;
• problems with the spine (postoperative period, the presence of implants);
• acute inflammatory or infectious processes;
• exacerbation of chronic diseases;
• tumor neoplasms;
• any bleeding;
• pregnancy.

Another limitation is that you cannot perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting is possible. You need to do it only on an empty stomach, it is best if it is in the morning immediately after waking up, or later, but three hours after eating. Exercise should be done outdoors or in a well-ventilated room. Also, you should not start exercising without first mastering the breathing technique, which usually takes about 4 weeks of daily training.

If the bodyflex system does not fit in some parameters or seems too rigid, you can pay attention to another method - oxysize. The mechanism of weight loss is the same here, but it is based on a softer breathing system without sudden exhalation, so such breathing exercises are suitable for absolutely everyone.

Oxysize is an innovative weight loss program for American Jill Johnson, very similar to the bodyflex technique, but with some differences. The main advantages are that this program has absolutely no contraindications, and classes can be carried out even after meals. On the other hand, such a system is only suitable for those who are overweight associated with excess body fat. If you need to get rid of muscle mass, oxysize will not bring significant benefits.

Features of the technique

This technique is based on a combination of continuous diaphragmatic breathing with a certain load on specific muscles. Its main feature is the breathing cycle for one exercise, which is performed according to a special scheme:

• one breath;
• three breaths;
• one exhalation;
• three pre-exhales.

Unlike bodyflex, exercises are performed with constant breathing without delays and without a sharp retraction of the abdomen under the ribs, which makes this technique less stressful for the body.

Training results

Oxysize primarily fights with excess volumes, practically without reducing weight, since it eliminates only fat, which has a small mass. But if you observe proper nutrition during classes, then you can simultaneously get rid of those extra pounds. The author of this program recommends four meals a day with a predominance of natural products and the rejection of all junk food. At the same time, the calorie content of the diet should not be reduced too much - it should be 1500-1700 calories.

Since such an oxygen technique works more on burning fat, the greatest efficiency can be achieved in the fight against cellulite and in reducing problem areas - the abdomen, arms, thighs, on which the most deposits usually appear. If you need to remove not only fat, but also become slimmer by reducing the volume of muscles, Strelnikova's weight loss system is more suitable.

The technique of correct breathing, developed by Alexandra Strelnikova, was originally intended for the treatment of the respiratory system. But, since with regular exercise, a significant decrease in body volume was noticed, such a system began to be used for the purpose of losing weight.

Features of the technique

Respiratory gymnastics Strelnikova is considered "paradoxical", since it is a large number of quick movements, after which breaths are performed with a non-expanding chest. To achieve a positive result of losing weight according to this program, several important rules must be observed:

• the basis of classes is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• exhalation follows after each inhalation - it should be absolutely natural without delay or pushing out the air;
• all movements are performed while inhaling at the pace of the drill step;
• the number of approaches and breaths should be increased gradually, while the number of approaches should always remain a multiple of 4, the number of breaths - 8;
• a break between sets - 3-5 seconds.

Regular performance of such exercises leads to an increase in lung volume, develops the habit of breathing correctly, and maintains expedited exchange substances in the future.

Training results

The effectiveness of Strelnikova's system is based on the acceleration of metabolism, which is achieved due to the fact that air, with short and sharp breaths, penetrates as deeply into the lungs as possible and supplies a large amount of oxygen to the blood. Thanks to this, a number of processes are started:

• improves blood supply, lymph flow;
• metabolism is activated;
• a significant amount of internal energy is consumed;
• subcutaneous fat is broken down, providing this energy;
• neuropsychiatric disorders are eliminated;
• increases tone, improves mood;
• local stagnation is removed.

Thanks to these actions, the weight does not return, and the acquired harmony is not lost over time. In addition, Strelnikova's system helps not only to lose weight, but also to improve health, strengthen the body, and prevent the development of many diseases. However, before starting to exercise, you should make sure that there are contraindications.

Contraindications

It is believed that Strelnikova's system is suitable for everyone and has no contraindications. But it is not recommended to practice using this technique in the following cases:

• acute conditions with fever;
• severe violations in the work of organs or systems;
• acute thrombophlebitis.

In addition, you should not treat this system as the only method of getting rid of excess weight. It will only work simultaneously with proper nutrition and exercise. In order to lose weight without dieting and sports better fit Chinese methodology jianfei. According to Rosa Yu Bin, who first presented this system in Russia, in 2 months she got rid of 10 kg, without undertaking anything for this except breathing exercises.

The principle of losing weight with jianfei is based on the fact that such exercises help to dull appetite and significantly reduce the amount of food consumed. This type of respiratory system is also based on diaphragmatic (abdominal) breathing, but with the simultaneous execution of only three simple exercises, postures.

Features of the technique

The practice of correct breathing according to the jianfei method can radically change not only the figure, but even inner world person. Before doing such exercises, you need to clear your mind by focusing on your goal.

While many diets do not always give the expected weight loss, often even harm health, Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person... When it is performed, the body's own forces are activated, the processes of its self-healing are turned on.

The technique of execution is a sequential combination of "upper" and "lower" breathing, while the inhalation-exhalation technique is separate for each exercise:

• “Wave” - a deep, slow inhalation with the abdominal retraction and chest lifting, then a second delay and the same exhalation with the abdominal protrusion and chest retraction;
• "Frog" - alternation of breaths and exhalations through the mouth and nose, holding the breath for 3-5 seconds and completely filling the abdomen with air;
• "Lotus" - you need to breathe in three stages: for the first five minutes, control the inhalation and exhalation, making them deeply, slowly, without lifting the abdomen and chest; then five minutes - a natural uncontrolled inhalation, then the same as in the first stage, a deep, long, relaxing exhalation; at the end of the ten minutes, just breathing naturally, ignoring the depth and rhythm.

By doing just three of these exercises, significant weight loss and overall health benefits can be achieved. Moreover, each of them has its own directional action:

• "Wave" reduces appetite, eliminates hunger, promotes faster satiety, it can be done before or instead of eating;
• "Frog" normalizes blood circulation, accelerates metabolism, improves the digestive tract;
• "Lotus" eliminates fatigue, calms, gives energy.

You can perform the whole complex at once or each exercise separately with a different frequency depending on the needs of the body or the presence of specific problems.

Training results

Jianfei gymnastics promotes oxygenation of all organs, which contributes to:

• improving metabolism;
• normalization of water-salt balance;
• restoration of tissue gas exchange;
• strengthening and improving the body.

In addition to eliminating hunger, jianfei training relieves fatigue and tension, normalizes important processes in the body. Thanks to this, a person gets rid of extra pounds gradually, without harm to health.

The result of losing weight according to this system depends on the observance of the recommended rules and the regularity of classes. If everything is done correctly, then weight loss will begin literally from the second day, and after 3 months you can get rid of 8-12 kilograms.

Contraindications

Of the three indicated exercises, contraindications exist only for the "frog" - it is not recommended to do it:

• during pregnancy;
• with diseases of the spine;
• in the postoperative period;
• with a tendency to internal bleeding.

Exercises "wave" and "frog" should be done on an empty stomach. "Lotus" is only a meditation posture that does not require any effort, therefore it has no limitations. The result on such a system is achieved stably, but rather slowly. For accelerated weight loss, but no less useful, the ancient Chinese qigong practice is more suitable.

Qigong is a system of traditional exercises that appeared on the basis of Taoist psycho-practitioners, aimed at healing the mind and body. It includes a whole complex different techniques, of which a combination of a special diet with a special breathing technique is used for weight loss.

Features of the technique

Qigong breathing exercises are part of the wellness practice and are based on the combination of a special breathing technique with a healthy diet. The diet requires adherence to several principles:

• harmony of all tastes: salty, sweet, bitter, sour, spicy;
• refusal of meat;
• lack of overeating;
• dinner 4 hours before bedtime.

No more restrictions, everything else is according to the rules of a balanced diet. But it is extremely important to carry out breathing exercises correctly at the same time as normalizing the diet.

At its core, qigong is not so much gymnastics as work with Qi energy, the free flow of which ensures the health of the body. A feature of such a system is the presence a large number types of breathing, the main of which are:

• natural - shallow, free, soft, long;
• straight abdominal - carried out with the help of the abdomen: protrusion on inhalation, retraction on exhalation;
• reverse abdominal - the opposite of direct: retraction on inhalation, protrusion on exhalation;
• with delays - after inhalation or exhalation of different duration;
• latent - threadlike, almost invisible to others.

All these types of respiration can be combined with each other to form other types.

In addition, there are many exercises in qigong, which are divided into three categories:

• static;
• dynamic;
• balance and coordination.

They are not performed all at once. The main thing here is to carefully work out one movement and only after that start another.

Training results

Chinese breathing exercises allow you to control your weight without feeling hungry or fatigued from exercise. As a result of classes:

• blood is enriched with oxygen, blood flow improves, which reduces appetite, clears the mind;
• eliminates stress and tension leading to overeating;
• the rate of metabolic processes increases;
• diseases that cause obesity are cured;
• muscles are strengthened;
• tissue elasticity increases.

In addition, qigong can be structured in such a way as to get rid of specific problems, taking into account the individual characteristics of the body.

Contraindications

It is not recommended to do qigong gymnastics in case of very severe fatigue, after insomnia or severe nervous tension... Only a calm state will ensure maximum effect. Immediately before and after classes, you should not eat anything cold, since it is believed that such food takes away energy from the stomach and negates the benefits of any exercise. In addition, there is a whole list of conditions in which qigong practice is contraindicated:

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• blood diseases;
• problems of the musculoskeletal system;
• strong pathologies of the structure of the body;
• relapse of chronic diseases;
• taking strong drugs;
• postoperative period;
• strong deviations from normal body temperature;
• too intense sports.

It should be noted that even if there are contraindications, qigong practice can be effective, but it can only be practiced under the guidance of a Master.

In addition, there are other complexes of breathing exercises that can be used instead of qigong. You should know that of all breathing techniques, only the Indian system of yogis is not recommended for women - the so-called pranayama, since it makes the face look old.

Having decided to lose weight or get healthier with the help of breathing exercises, you need to consciously choose the type that best suits your goals, individual characteristics, needs and problems of the body, taking into account the state of health, character, lifestyle.

Only with the right approach and strict adherence to all recommendations can you really not only lose weight, but also improve your health with high quality.

Valeria, 40 years old, Izhevsk

A lot of trouble for women 40 years old is the belly. Here I am, I don't seem to be very fat, but he bulged ugly and spoiled the whole figure. Tried to lose weight different ways, but dieting lacks willpower, and playing sports is just lazy. In addition, the excess weight was not very much to torture myself with harsh methods. Somehow, in search of a suitable method, I came across reviews of breathing exercises for quick weight loss of the abdomen - this was exactly what I needed! I performed a set of 4 exercises in the morning, it took no more than 15-20 minutes. I didn't really believe that it would help, so I was pleasantly surprised to lose 6 cm of waist and 3 kg of weight in the first month. It seems a little, but without harm to health and without strong restrictions on the menu. I continue to study, I really hope to become even slimmer.

Oksana, 28 years old, Lipetsk

For a long time I did not believe that you can make yourself a thin waist with the help of breathing. After all, they say everywhere that it is impossible to lose weight in one place. Even when a friend showed me admiring reviews on the Internet about such a miracle as Chinese breathing exercises for fast belly weight loss, I did not believe it. And she began to study, however, at the same time she refused sweet, various fast food, and other harmfulness. The result - in 2 months, the waist circumference decreased by 10 cm, while she became very prettier, became more energetic. That's when I also got hooked on this technique. It's too early to talk about the results, but I already feel a surge of cheerfulness.

Victor, 37 years old, Moscow

After reading positive reviews about the Chinese practice of jianfei, I also decided to lose weight with the help of breathing exercises. The first exercise "wave" worked out the first time, it suits even the laziest. Surprisingly, the feeling of hunger after it really disappeared. With the second exercise "frog" I had difficulties, I could not concentrate on breathing. Of the three recommended approaches, one barely survived, and severe headaches appeared. Therefore, I removed this exercise from the complex, most likely, it is contraindicated for me. But I liked the lotus position very much, it relaxes very well, restores strength and vigor. In general, I did the first and third exercises for a month every day. During this period, it took 4 kg, I became calmer and at the same time more active. So the results are very good. Good health to all!