Improving breathing technique according to the Buteyko method. Buteyko breathing technique, scheme, technique

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

In the 60s of the last century, the Soviet scientist K.P. Buteyko made a discovery that turned the idea of the reserve capacity of the body in the treatment of chronic diseases. It lies in the fact that during the disease the balance of oxygen and carbon dioxide in the body is disturbed. K.P. Buteyko believed that a person had forgotten how to “breathe properly”. He proved that the deeper his respiratory movements, the more severe the disease. And vice versa, the more shallow breathing, the faster the recovery. The fact is that with deep breathing, carbon dioxide is excreted from the body, this leads to a spasm of the vessels of the brain, bronchi, intestines, biliary tract, and the supply of oxygen to the tissues decreases. The practice of breathing according to the Buteyko method gives very good positive results in such situations with regular exercises and always under the supervision of a doctor.

I will not give the whole method, a whole book has been written about it. It also describes in detail how to train Buteyko breathing, exercises for this. I will dwell only on some of the main aspects that every patient who decides to take care of his health should know. Let us consider the meaning of the Buteyko breathing technique, the scheme, the technique of its application.

You need to tune in to systematic studies for a long time;
to learn once and for all, the way of life will need to be changed completely;
with regard to lifelong drugs, their dosage is reduced gradually;

What is the essence of the method?

From the point of view of K. P. Buteyko, only thanks to the diaphragm, a person can not breathe deeply, reducing the depth gradually. You need to breathe only through the nose, then it will be correct. Inhalation must be done very small, quiet and not noticeable, while the stomach and chest should not rise. Thanks to this breathing, the air descends only to the collarbones, and carbon dioxide remains below them. The air needs to be drawn in slightly in order not to suffocate. The person should give the impression that he is afraid to sniff. Inhalation should last no more than 2-3 seconds, and exhalation no more than 3-4 seconds, followed by a pause of about 4 seconds. The volume of exhaled air should not be large. This is the breathing scheme according to Buteyko.

Buteyko breathing technique

Sit on a chair and relax completely, raise your gaze slightly above the line of the eyes;
relax the diaphragm and breathe shallowly until a feeling of air insufficiency appears in the chest;
continue breathing at this pace and do not increase it for 10-14 minutes;
if there is a desire to inhale deeper, then you can only slightly increase the depth of breathing, but in no case with the whole chest;
with proper training, you will feel warmth all over your body at the beginning, then a feeling of heat and an irresistible desire to take a deep breath will appear, you need to fight this only by relaxing the diaphragm;
you need to exit the workout gradually, increasing the depth of breathing;

The duration of one workout, its frequency depend on the patient's condition and the degree of respiratory failure. This can only be determined by a doctor who is familiar with the practice and theory of how to apply breathing, the Buteyko method, because the method itself has contraindications.

How is the degree of respiratory failure determined?

The ratio of the "control pause" and the pulse is measured. To do this, you need a watch with a second hand. Count your pulse, then align your breathing for ten minutes. After that, sit up straight, take a beautiful posture and straighten your shoulders, tighten your stomach. Then take a free breath, after which an independent exhalation will occur. At the same time, fix the position of the second hand with your eyes and hold your breath. During the entire measurement period, you need to take your eyes off the second hand, moving your eyes to another point or cover your eyes. It is impossible to exhale until a feeling of a “push of the diaphragm”, tension of the muscles of the abdomen and neck appears. At this moment, look at the position of the second hand and take a deep breath and gradually even out your breath.

Results:

Hold your breath for more than 40 seconds, and the pulse is 70 beats. per minute or less. - You are not sick;
20-40 seconds, and the pulse is 80 beats per minute - the first stage of the disease;
10-0 seconds, pulse 90 beats. in min - the second stage;
less than 10 minutes - the third stage of the disease;

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

Thanks to regular exercise, many people have improved their overall well-being or even got rid of chronic diseases. But you can't do it on your own. It is necessary to conduct training only after a complete examination and always under the supervision of a doctor familiar with the Buteyko breathing technique.

If you want to learn how to create a method, see the video for an explanation of why Buteyko breathing is beneficial.

The deeper the breath, the more sick the person is. The shallower 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 of a simple test. Take 30 deep breaths in 30 seconds. You feel weak, suddenly sweating, dizzy. There is nothing surprising in this. You just upset the work of the "respiratory pendulum", disturbed the balance of oxygen and carbon dioxide in the body. As a result, you did not have enough oxygen, as we are all used to counting in such cases, but carbon dioxide. By ventilating your lungs, you have saturated your blood to the limit with oxygen, while simultaneously removing excess carbon dioxide from the alveoli and lungs. As a result - the deterioration of the general condition.

Doctor Konstantin Buteyko drew attention to this regularity about 30 years ago. Heading the laboratory of functional methods in the Novosibirsk Akademgorodok, he proved in the course of numerous experiments: 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, bile ducts, blood vessels constrict, which means that less oxygen is supplied to the cells. In cells, biochemical reactions change, metabolism is disturbed. Thus, chronic "overeating" of oxygen leads to oxygen deficiency. The paradox lies in the fact, - says K. Buteyko, - that when a choking asthmatic greedily swallows air, this 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 there is not enough oxygen anymore. One has only to hold one's breath, relief comes instantly.

1 . A defensive reaction is triggered: without waiting for the next breath, the body reacts to the delay by dilating blood vessels in order to deliver as much blood as possible to the organs and provide them with a maximum of oxygen.

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

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

"Learn— not breathe"

With the help of breathing adjustment, even chronically ill people can be raised to their feet. It does not require either scarce drugs or expensive equipment. Before starting Buteyko treatment, each patient undergoes a so-called deep breathing test, which allows judging the carbon dioxide content in the blood based on indirect indicators. The test is simple and anyone can use it.

On the second hand, hold your breath after a normal exhalation as long as you can, until you feel uncomfortable. 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 effortlessly not breathe for 60 seconds. A delay of 2-3 minutes or more is an indicator of the body's super-endurance. Buteyko warns that holding your breath is not yet a cure, but only a means of self-control.

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

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

Interestingly, patients are not prescribed bed rest, although, from the point of view of traditional medicine, most of the patients who are in the clinic for treatment are disabled. They are brought to the first appointment with the doctor, because 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 cold weather, when breathing is especially difficult, they do gymnastics, jogging. And there is nothing supernatural in this. Physical activity, active muscle work activates the metabolism and ultimately, just like shallow breathing, helps to accumulate carbon dioxide. Food is limited, preference is given to vegetable and low-fat foods, it is mandatory to refrain from alcohol and smoking, which significantly deepen breathing. Sleeping on the stomach on a hard bed, breathing through the nose. The Buteyko Method easily and naturally combines with all generally accepted health promotion recommendations, it takes into account all the risk factors named by the World Health Organization.

Among other mandatory conditions of treatment are water hardening procedures, a sauna and autogenic training, which allows you to maintain psychological balance. And this is especially important. As it turns out, breathing is very responsive to our emotions. Excitement intensifies, deepens breathing. During stress, excessive ventilation can lead to such severe spasms of cerebral vessels that a person loses consciousness. Most often, of course, in healthy people, the reaction to hyperventilation is more moderate: palpitations, slight dizziness, weakness, slow reaction, weakening of attention.

Breathing exercises

Konstantin Pavlovich Buteyko owns the creation of a unique method of treating a whole range of diseases, the main place among which is occupied by bronchial asthma and hypertension. The method is based on the position that carbon dioxide (CO 2 ) plays an important role in the body, and the source of many diseases is deep breathing, which displaces it from the body.

Today, the role of CO 2 deficiency in the development of these diseases has been studied quite well, and the method of treatment created on the basis of this knowledge is the method of VLHD (volitional elimination of deep breathing) and dosed physical activity.

The basis of the Buteyko method is breathing exercises. They are simple breathing techniques aimed at stabilizing respiratory homeostasis.

Thanks to the exercises developed by Buteyko, it is possible to reduce the volume of drug treatment, reduce the duration of exacerbations and prevent them, and form in a person suffering from bronchial asthma the ability to independently control an asthma attack at the initial stage of its development, i.e. prevent or eliminate it. All this has a beneficial effect on a sick person - it helps to eliminate the fear of illness and improve the quality of life.

As a result of performing Buteyko breathing exercises, the state of health improves significantly, the most pronounced symptoms of bronchial asthma decrease or are eliminated, coughing stops, nasal breathing is restored, the drainage function of the bronchi and sputum is restored.

The action of breathing exercises is based on a rather simple mechanism, which is aimed at eliminating pulmonary hyperventilation and gradually stabilizing respiratory homeostasis. As a result of eliminating hyperventilation and replenishing the deficiency of carbon dioxide, a therapeutic effect is achieved.

In the complex of breathing exercises, two main types can be distinguished. The first type is exercises, the purpose of which is to eliminate hyperventilation of the lungs using various breathing techniques. The second type is exercises that eliminate hyperventilation using various breathing techniques, combined with a certain physical activity that increases the activity of the general metabolism.

The first type of exercises is based on the mechanism of gradual decrease in the "depth" of inspiration. This increases the frequency of breaths per minute. A group of exercises of the second type allows you to eliminate the redundancy of general ventilation of the lungs and increase the metabolic rate, which in turn leads to the fact that the process of eliminating carbon dioxide deficiency is faster. Since carbon dioxide deficiency in the lungs is caused not only by pulmonary hyperventilation, but to no lesser extent by hypodynamia and a decrease in the activity of general metabolism, the presence of physical activity accelerates the process of normalizing respiratory homeostasis.

But the use of this group of exercises has its limitations, first of all, they are contraindicated for patients with severe bronchial asthma.

In the process of performing gymnastics, it is necessary to control the level of carbon dioxide in the alveoli before and after the end of each session. This can be done by measuring the maximum pause. So, if your pulse rate is 60 beats per minute, your breathing rate is 8, then the carbon dioxide content in the alveoli is 6.5%, which corresponds to the norm for a healthy person. If your indicators are above the norm, then you have higher health indicators, if below, your breathing can be described as deep, and your health deviates from the norm.

To perform the exercises according to the Buteyko method, you need to take a comfortable sitting position, straighten your back (if it is difficult to keep it straight, you can lean on the back of a chair), pull your neck a little up, put your hands freely on your knees so that they do not touch. You should be as relaxed and calm as possible. Before starting the exercise, measure your breathing rate and the average time of the pause that you make after each exhalation until the first sensation of lack of air appears (in the Buteyko method it is called the “control pause”).

Breathing exercises according to the Buteyko method begin with a gradual decrease in the depth of breathing. The challenge is to bring it down. Out of habit, people who first get acquainted with the technique may experience a slight lack of air. Reduce the depth of breathing should be within 5 minutes. After that, it is necessary to measure the control pause. Then again go to a decrease in the depth of breathing and after 5 minutes measure the control pause again. Do 5 attempts this way. These exercises make up the lesson cycle. At the end of it, the pulse rate and respiratory rate should be measured. During the day, six cycles should be carried out - at 0 o'clock, 4 o'clock, 8 o'clock, 12 o'clock, 16 o'clock and 20 o'clock.

Based on the daily indicators of the control pause, the arithmetic mean of the control pause is calculated. This figure is entered into the training notebook in order to subsequently track the dynamics of training progress. An increase in the indicators of the control pause will be evidence of the correctness of the training. But even if the dynamics are slow or stand still, this is normal. Sometimes it takes long weeks of training to mark progress. Six sessions can be reduced to 2 per day, when the control pause indicators approach the norm - 60 s. When the technique is fully mastered (and this will take at least a year), 1 lesson per day will be enough.

The Buteyko Method is a combination of special exercises based on shallow and shallow breathing.

Numerous studies by Konstantin Buteyko confirm the therapeutic importance of such breathing, which does not oversaturate the lungs with oxygen and does not remove a large amount of carbon dioxide from the bloodstream.

It has been proven that carbon dioxide deficiency is the main cause of more than 90 human diseases and pathological conditions.

Konstantin Pavlovich Buteyko - author of the respiratory technique

Konstantin Buteyko is the author of a unique clinically proven breathing technique. Born in 1923 in the Chernihiv region. After returning from the army, he entered the Sechenov Medical Institute in Moscow. For excellent success, he was offered to engage in science on the treatment of malignant hypertension.

In 1952, Buteyko discovered that all people suffering from severe and incurable diseases breathe very deeply. In the course of research, he found that with a deep breath, seizures intensified, and with limited breathing through the nose, the condition improved and stabilized. This conclusion was a serious discovery, which was called differently: “Buteyko method”, “Buteyko breathing exercises”.

Among medical colleagues, the development did not gain popularity, so there were no financial investments for development. Buteyko was helped by doctors from Novosibirsk, where he was provided with a laboratory. In Europe, Konstantin Pavlovich acquired unique instruments that made it possible to measure many body functions in a short breath. Some devices Buteyko developed himself.

The authorities did not allow the doctor to develop - an order was received to destroy the laboratory and leave the specialist without work. The patent for the method was issued with a delay of 20 years. Since 1998, doctors in Europe and other countries have been passionate about the Buteyko method, they actively invite him to exchange experience in other countries, and make documentaries with his participation.

Description of the Buteyko Method

Treatment according to the Buteyko method is a specific healing system aimed at limiting deep breathing. The author called it "a method of volitional elimination of deep breathing", "self-suffocation". As Buteyko believed, many diseases develop due to increased ventilation of the lungs, a decrease in the concentration of carbon dioxide in the blood. These factors lead to violations of tissue respiration and metabolism.

Recovery according to the system is the implementation of effective exercises, which are based on shallow breathing according to Buteyko in order to increase the concentration of CO2 in the blood, reduce the need for oxygen.

The classic Buteyko breathing technique through the nose is performed in the following sequence:

Shallow breath - 2 seconds.
Exhale - 4 seconds.
Pause with holding the breath for about 4 seconds, followed by an increase, the gaze is directed upwards.

Important! Do not be afraid of feeling a lack of air during pauses. This is a normal and temporary reaction.

During inhalations and exhalations, there should be no changes in the position of the chest and. Breathing - barely noticeable to others, very superficial, not noisy. In the process of training, it is important to periodically perform a test for the maximum breath holding.

Advantages and disadvantages of the method

At the initial stages of Buteyko training, undesirable reactions may appear, which, with further training, disappear:

refusal to exercise;
exacerbation of the disease;
pain;
decreased appetite;
rapid breathing;
dizziness;
prostration;
bouts of acute lack of air.

Breathing exercises should not be stopped, despite the initial discomfort. As you train, these changes will disappear completely.

Advantages of the technique:

Versatility. Exercises can be performed anywhere.
Simplicity.
Availability. All exercises do not require excessive effort and special training.
Opportunity to practice at any age.
High efficiency, which allows you to successfully and safely treat many diseases.

Clinical research method

Carbon dioxide is an important catalyst for chemical reactions and a means to normalize pH. With a deficiency, a spasm of smooth muscles develops, including blood vessels. Serious diseases develop, the blood supply to all organs worsens.

The respiratory center reacts only to a decrease in the level of oxygen in the blood, forcing a person to breathe deeper and more often. As a result, the human condition is aggravated:

increased oxygen starvation;
the amount of CO2 in the blood decreases sharply;
the need for breathing increases: the more often and deeper a person breathes, the more he wants to do it.

Konstantin Buteyko deduced the main indicators of healthy and proper breathing:

Control pause the time that passes from holding the breath after the usual inhalation to the appearance of the first desire to take a breath is calculated in seconds. Norm - 60 sec.
Maximum pause is defined as the same breath-holding, but with the addition of effort to prolong. As a rule, it is twice as long as the control. Norm - 90 sec.

K. Buteyko deduced the relationship between these indicators and the concentration of CO2: the more they are, the more enduring a person is and the higher the level of carbon dioxide in his blood. Super-endurance is characteristic of yogis.

Important! The level of carbon dioxide in the blood below 3.5% is fatal. In a healthy person, this figure is usually about 6.5%

The predominance of the advantages over the disadvantages of this technique allows it to be widely used to treat the most common diseases.

What diseases are treated using the method, the main contraindications

Breathing exercises according to the Buteyko method are effective for more than 90 pathologies:

chronic bronchitis, pneumonia;
adenoiditis;
arterial hypertension;
circulatory disorders in the brain;
recovery after heart attack and stroke;
allergies: different degrees of bronchial asthma, urticaria, etc.;
pathology of the hepatobiliary system;
diseases of the upper respiratory tract;
chronic pathologies in the lungs - emphysema, pneumosclerosis, obstruction, etc.;
skin pathologies;
Raynaud's disease;
vascular diseases - thrombophlebitis, varicose veins, hemorrhoids;
obesity;
rheumatism;
rheumatoid arthritis;
cardiac pathologies;
kidney disease;
diseases of the female and male genitourinary system, including infertility;
diabetes;
endocrine pathologies -, - and etc.;
urinary incontinence;
eye pathologies - cataracts, glaucoma.

Contraindications to the use of the method:

neuropsychiatric disorders;
acute infectious diseases;
bleeding.

Before using the Buteyko method, it is important to consult a doctor.

Basic Method Exercises

Buteyko exercises are performed only on an empty stomach. Before starting and at the end of training, you should check the maximum breath holding, the norm of which is from 30 to 90 seconds. Body position may vary. For beginners, it is better to perform breathing exercises while sitting.

Basic set of exercises:

The maximum possible breath holding. If there is a strong desire to inhale, then you should start the exercise again. Perform 5 repetitions, increasing their number.
Holding your breath during the process. The execution technique is the same as in the first exercise. The difference is continuous walking.
Shallow breathing according to the Buteyko technique 3 minutes. Gradually, you should extend the exercise to 10-12 minutes.
The complex should be performed 4 times a day.

A set of exercises in steps:

First step: alternate inhalation, exhalation and pause for 5 seconds. Run 1 minute.
The second step: alternate inhalation, pause, exhalation and pause for 5 seconds. Run 2 minutes.
Third step: alternate inhalation, pause, exhalation and pause for 7.5 seconds. Run 3 minutes.
Fourth step: alternate inhalation, pause, exhalation and pause for 10 seconds. Run 4 minutes.

Important! The transition to a new stage should be carried out without interruptions through a pause - holding the breath of a specified duration. You should make inhalation and exhalation as imperceptible as possible.

Between the steps, it is recommended to perform a nose massage while holding your breath, which activates the reflexogenic zones. At the end of the cycle of exercises for 10 minutes, it is necessary to carry out shallow breathing according to the Buteyko technique in a relaxed sitting position.

Buteyko clinics

Breathing exercises can be done at home. The Buteyko Clinic will help you get the maximum result, ensure the correct execution. In such a medical institution, doctors trained in all the subtleties of the technique work. They use special instruments to evaluate body functions and monitor performance.

In such a clinic, the main and concomitant diseases of the patient are necessarily taken into account, an individual training scheme is developed, which will ensure the correct approach to the respiratory method of treatment.

Buteyko breathing exercises are designed for patients with certain diseases, in which they are most effective and safe. For healthy people, it is possible to use basic techniques with a frequency of 1-2 times during the day in order to prevent pathological conditions that occur against the background of carbon dioxide deficiency in the body.

Video - Buteyko Breathing Method

Dear blog readers, if you have had experience doing breathing exercises using the Buteyko method, leave comments or reviews. Someone will find this very useful!

Did you know that deep breathing is harmful? So says a well-known doctor from Novosibirsk Konstantin Buteyko. He believes that an excess of oxygen in the blood and a lack of carbon dioxide leads to many diseases: cardiovascular problems, pulmonary and bronchial ailments. Also, too deep breathing can significantly damage the brain. Konstantin Buteyko has developed a method of volitional elimination of deep breathing (VLHD), the essence of which is to change the habitual way of breathing to shallow inhalation and exhalation. The Buteyko method is intended for the prevention of lung problems, as well as for the treatment of bronchial asthma, COPD, allergic reactions in the form of coughing fits, angina pectoris and similar heart problems. How it is necessary to breathe correctly, which the Buteyko method teaches, in order to improve your health and cure many ailments without drugs, we will consider in this article.

Features of breathing according to the Buteyko method

To make sure that deep breathing is harmful, do a test exercise: take a deep breath 30 times in 30 seconds.

After the test, you will feel: increased sweating, goosebumps, darkening of the eyes, weakness, dizziness, loss of orientation, and possibly fainting (in case of asthma).

Such indicators interested the doctor K. Buteyko, who began to study the interdependence of the depth of breathing and the onset of problems with the lungs and conduct research activities in this area. After observations and a series of experiments, it was concluded that excessive removal of carbon dioxide from the body provokes spasms of the bronchi, as well as cerebral vessels, in the limbs, intestines, gallbladder and other organs. With narrowing of blood vessels, much less oxygen enters the organs, so oxygen starvation begins. It would seem a paradox: with deep breathing, the organs receive a smaller amount of oxygen, but this happens due to the body saving the necessary amount of carbon dioxide in the bronchi.

Buteyko's experiments also showed that in the blood of a healthy person there is many times more carbon dioxide than in the blood of a patient with bronchial asthma, who breathes much deeper.

Konstantin Buteyko believes that in order to alleviate an asthma attack, completely cure bronchial asthma, pneumonia, angina pectoris or hypertension, it is necessary to learn shallow breathing with pauses between the inhalation / exhalation cycle to save carbon dioxide in the body.

How to breathe according to Buteyko

Diaphragm relaxation exercises will help make breathing less deep. Breathe only through the nose.

(In time, the inhalation should be less than the exhalation and there should be a pause of 3-4 seconds between them. When inhaling, neither the stomach nor the chest should move. It is necessary to inhale for 2-3 seconds, and exhale for 3-4 seconds. Then pause and again superficial inhalation and exhalation.

At the initial stage of Buteyko training, discomfort, severe lack of air, dizziness and a desire to stop everything and breathe deeply again may appear. You should endure this stage, then it will become much easier to perform simple Buteyko breathing exercises.

Buteyko method: breathing exercises and exercises

Each lesson begins with monitoring your indicators: the date and time of classes, the pause time between the inhalation / exhalation cycle, pulse rate, well-being. All indicators are recorded in a notebook for observation.

Breathing exercises: how to do the exercises correctly

Inhale - 5 seconds, exhale - 5 seconds. As you exhale, relax your chest muscles. Pause for 5 seconds, relax. Do 10 breaths.
Full breathing is a combination of diaphragmatic breathing and chest breathing. Inhale - 7.5 seconds (diaphragmatic breathing, and then chest), phased exhalation - 7.5 seconds starting from the top, smoothly moving to the lower part of the lungs - the diaphragm. Pause - 5 seconds. Do 10 breaths.
Massage points on the wings of the nose with a maximum pause.
Full breath through the right nostril, then through the left.
Breathing with retraction of the abdomen. Draw in the stomach while inhaling - 7.5 seconds, exhaling - 7.5 seconds and pause - 5 seconds with the relaxation of the abdomen. Perform 10 times.
Full ventilation of the lungs - inhale and exhale 12 times as deeply and quickly as possible. Inhale - 2.5 seconds, exhale - 2.5 seconds - the duration is one minute. Then make the maximum pause and again proceed to full breathing.
Step by step breathing.

Stage 1 - inhale - 5 seconds, exhale - 5 seconds, pause - 5 seconds (per minute - 4 breath cycles).

Stage 2 - inhale - 5 seconds, pause - 5 seconds, exhale - 5 seconds and pause - 5 seconds (3 breath cycles per minute) - breathe for 2 minutes.

Stage 3 - inhale, pause and exhale - 7.5 seconds each, pause 5 seconds (2 breath cycles per minute) - breathe for 3 minutes.

Stage 4 - Inhale, groove, exhale and pause - 10 seconds each (one and a half breath cycles per minute) - breathe for 4 minutes.

Double pause - with maximum effort, pause on the exhale and on the inhale.
Holding the breath in a sitting position, while walking and squatting.
Shallow breathing - 5 seconds inhale, 5 seconds exhale, pause - 5 seconds.

After the end of the lesson, take control measurements of the pulse and the time of the maximum pause, write down all the indicators in a notebook.

Hello dear readers!

Do you suffer from asthma, hypertension and other serious illnesses? Do you want to heal without using drugs? Then you just need to learn about the methodology of the famous Russian scientist Buteyko!

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

K. P. Buteyko and his discovery

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

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

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

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

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

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

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

Who is shown the Buteyko technique and what are its benefits

The author of the technique believed that more than 100 diseases could be cured using the system he proposed. Buteyko's special breathing showed high efficiency in cases of emphysema, allergies, ailments of the gastrointestinal tract, and diseases of the central nervous system.

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

Gymnastics by Konstantin Pavlovich stops attacks and other negative symptoms of serious diseases within a few minutes. And constant practice gives tangible results for a month and allows you to fully recover. On the Internet you can find many interesting videos of Buteyko himself and his students. Reviews of grateful followers will help to verify the effectiveness of the great scientist's system.

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

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

Contraindications for Buteyko breathing exercises

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

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

It is better for expectant mothers to be treated according to this system before pregnancy.

What do you need to know before starting classes?

The effectiveness of the method has been proven for decades, but some difficulties may arise on the way to recovery. It takes a lot of willpower, patience and regular practice. Unpleasant sensations, fear and exacerbations are possible at the beginning of mastering the system.

Do not be afraid of some pain, loss of appetite, lack of air in the early stages. The emergence of an aversion to exercise should not stop you. After some time, the disease will begin to recede.

Buteyko was confident in the strong side effects of drugs and the poisoning of the body from their action. Therefore, the scientist recommended using his method by refusing drugs, or at least halving the rate of their consumption. Severely ill patients should do this under the guidance of the attending physician.

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

Preparatory phase for gymnastics by Konstantin Buteyko

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

Breathe shallowly and noiselessly through your nose, and soon you will feel the lack of air. Stay in this state for 10-15 minutes. If it becomes necessary to increase the depth of inhalation, do so, but continue to breathe in the upper part of the thoracic region.

If performed correctly, a feeling of intense heat will follow, and you may be covered in perspiration. By relaxing the diaphragm, you can get rid of the desire to take a deep breath. You need to finish this preliminary exercise without deepening your breath. Before carrying out this preparation and at the end, hold the breath completely and fix the pulse.

A set of breathing exercises according to the Buteyko method

Having completed the preparation, go directly to the classes on this treatment system:

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

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

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

4. According to the principle of complete breathing from the 2nd exercise, breathe first by closing the right nostril, and then the left. 10 repetitions for each nostril.

5. Again we take a full breath, but now, while inhaling, pull in the stomach and hold the abdominal muscles until the end of the exercise: inhale for 7.5 seconds, exhale the same amount of time, and then pause for five seconds. Repeat 10 times.

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

7. Perform four-level rare breathing as follows:

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

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

8. Double delay. Inhale and complete a complete breath hold. Then comes the exhalation - and again the maximum pause. Do 1 time.

Finish this complex with the preparatory exercise that was performed at the beginning. Do all exercises on an empty stomach, without noise, focusing on gymnastics. Do not be distracted or interrupted until the end of class.

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

What to remember:

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

See you in the next article!