Breathing according to the Buteyko method. Description of breathing techniques. Breathing using the Buteyko method Breathing exercises using Buteyko

On January 27, 1923, the famous Russian physiologist Konstantin Buteyko was born, who developed special breathing exercises to help patients with various diseases reduce the dose of necessary medications, completely recover or significantly improve your condition.

Buteyko believed that incorrect, too deep breathing becomes the cause of such common pathologies as bronchial asthma, hypertension, chronic obstructive pulmonary disease and others.

The fact is that taking a deep breath and, accordingly, exhaling leads to a decrease in the concentration of carbon dioxide in the blood. This, in turn, causes a shift in the acid-base balance and metabolic disorders in cells, as well as spasm of the bronchi and blood vessels - the body strives to “retain” carbon dioxide by any means.

Spasmed vessels do not deliver enough oxygen to the tissues, which leads to oxygen starvation and the feeling that patients need to breathe deeper - this is how a vicious circle closes.

According to Buteyko, you need to breathe, on the contrary, superficially and easily, while relaxing, only this will lead to the restoration of metabolic processes, cleansing the body and improving the condition. Here his theory intersects with the practice of yoga, whose adherents also believe that excess oxygen is harmful, but at the same time they suggest breathing deeply and rarely.

The Buteyko method of volitional elimination of deep breathing (VLDB) helps with bronchopulmonary diseases, pneumonia, bronchial asthma, COPD, allergies, angina pectoris and other heart diseases, migraines, gastrointestinal colic, hypertension. It is less effective for atherosclerosis and other organic lesions, when the changes are irreversible.

Buteyko method: exercises

The VLGD method is aimed at teaching the patient shallow breathing, which increases the concentration of carbon dioxide in the blood. Before starting exercise, the patient must undergo a medical examination, including an assessment of pulmonary function.

Mastering the method takes place under the supervision of a VLHD instructor, since the patient cannot always correctly assess his breathing on his own. Assessment of breathing and monitoring of the effectiveness of exercises is carried out using such an indicator as a control pause. The control pause is measured after a calm exhalation until the desire to inhale, but so that you do not have to breathe through your mouth to restore breathing. The norm is 60 seconds or more. Less than 60 seconds means carbon dioxide deficiency and too deep breathing. The heart rate is also measured, which normally should be less than 60 at rest.

When performing exercises, the patient fills out a diary, where he notes the date and time of exercise, control pauses (before, after training and every 5 minutes), heart rate, and well-being. The exercises are performed on an empty stomach, breathing is done only through the nose and silently.

Exercises:

Breathing at the tops of the lungs: 5 seconds - inhale, 5 seconds - exhale, 5 seconds pause - maximum relaxation. Repeat 10 times
Breathing with the stomach and chest: 7.5 seconds - inhale, 7.5 seconds - exhale, 5 seconds - pause. Repeat 10 times
Acupressure of the nose at the moment of maximum breath holding. 1 time
Breathe with the right, then the left half of the nose. 10 times
Abdominal retraction - 7.5 seconds, with a full inhalation. Then maximum exhalation - 7.5 seconds, pause - 5 seconds. Repeat 10 times
Maximum ventilation of the lungs - 12 maximum deep breaths and exhalations for 1 minute (5 seconds per inhalation and exhalation). Immediately after this, you need to perform a maximum breath hold while exhaling to the limit (1 time)
Rare breathing (breathing by levels)

First level

For 1 minute: 5 seconds - inhale, 5 seconds - exhale, 5 seconds - pause (4 breathing cycles).

Second level

For 2 minutes: 5 seconds - inhale, 5 seconds - pause, 5 seconds - exhale, 5 seconds - pause (3 breathing cycles per minute).

Third level

For 3 minutes: 7.5 seconds - inhale, 7.5 seconds - pause, 7.5 seconds - exhale, after a pause of 5 seconds (2 breathing cycles per minute).

Fourth level

For 4 minutes: 10 seconds - inhale, 10 seconds - pause, 10 seconds - exhale, 10 seconds - pause (it is advisable to eventually increase to 1 breath per minute).

8. Double breath holding.

Maximum breath holding on exhalation, then on inhalation. Execute 1 time.

9. Maximum breath holding while sitting (3-10 times).

Maximum breath holding while walking in place (3-10 times).

Maximum breath holding during squats (3-10 times).

10. Shallow breathing (3-10 minutes)

Sitting in a comfortable position and relaxing as much as possible, perform chest breathing, gradually reducing the volume of inhalation and exhalation until breathing becomes “invisible” and very light, at the level of the nasopharynx.

Buteyko method: cleansing reaction

During training (after 2-8 weeks), a so-called cleansing reaction occurs - a deterioration in the condition with an increase in sputum production, increased or onset of pain, diarrhea, the temperature may rise, and the underlying disease may worsen. This is a predictable reaction, which Buteyko urged not to be afraid of and considered good sign restructuring of metabolic processes on the path to recovery.

At first, exercises are performed twice a day, morning and evening, then, as the control pause increases, the frequency of training decreases, but the duration, on the contrary, can increase.

After a significant increase in the control pause and improvement in well-being, it is recommended to undergo a full examination again to assess objective health indicators.

Disadvantages of the Buteyko method

It remains to add that the opinions of doctors about the Buteyko method are quite contradictory. While supporters of the method cite many examples of cures for bronchial asthma, its opponents believe that any voluntary control of breathing is harmful to the body, since the respiratory center may lose its automatic mode of operation, which can lead to complete cessation of breathing.

Reducing breathing should be done through physical activity and increasing endurance by training the body, and not through working directly with breathing.

Objective data also indicate that after long-term training using the Buteyko method, a decrease in pulmonary parameters (vital capacity, etc.) may occur.

For bronchial asthma, breathing exercises according to Buteyko are sometimes used by patients as an auxiliary measure to the main treatment. The technique developed by the Russian clinician and physiologist K.P. Buteyko, lies the author’s conviction that in order to cure almost any disease it is necessary to learn to breathe rarely and shallowly.

The inventor of the method of volitional elimination of deep breathing believed that with physiological respiratory movements in frequency and depth, hyperventilation syndrome occurs when too much carbon dioxide is removed from the body. The author believed that in this case a spasm of blood vessels occurs, causing intracellular restructuring, which leads to disease. Buteyko argued in his works that by relearning to breathe in a new way (rarely, superficially), it is possible to stop the course of bronchial asthma and other chronic diseases.

Breathing exercises using the Buteyko method in the treatment of asthma: basic principles

In the course of his experimental work, the author tried to prove that in the blood of a healthy person there is high level carbon dioxide compared to that of an asthmatic. Therefore, his theory was based on the following: in order to cure the disease, it is necessary to learn to hold your breath, which will maintain normal levels of carbon dioxide. As a result of mastering this technique, according to Buteyko, the following changes occur in the body:

the depth of inhalation and the duration of exhalation gradually decreases;
tissues are saturated with oxygen;
the level of carbon dioxide in the blood increases;
acid-base balance is restored;
metabolic processes in cells are normalized;
immunity is strengthened.

The basic principle of breathing exercises: a gradual transition to shallow breathing through the nose through daily training and control of breath holding. Breathing exercises According to Buteyko, it is based on controlling the diaphragm and developing the ability to hold your breath for a long time. The diaphragm is a large muscle that helps change the pressure in the chest cavity, due to which the inhalation-exhalation cycle occurs.

Indications and contraindications for Buteyko gymnastics

According to the author’s methodological recommendations, the method of volitional elimination of deep breathing is indicated for everyone who has health problems or wants to avoid their occurrence. The physiologist claimed that his invention could be used by everyone, including children from 4 years of age and the elderly. Mastering the technique of shallow breathing helps with almost any disease, since Buteyko believed that all pathologies are symptoms of one disease - deep breathing.

But, despite the versatility of the technique and the effects they have on the body, there are a number of contraindications to such therapy, these are:

mental disorders, mental retardation, which will not allow you to master the exercise technique;
risk of bleeding of any origin;
acute infections;
diabetes;
aneurysms of large arteries;
thrombosis;
presence of implants;
condition after heart surgery;
pregnancy.

This method is not recommended for patients who have caries or chronic inflammation of the tonsils (tonsillitis). This prevents the build-up of a long pause between inhalation and exhalation and provokes a worsening of the condition.

Preparation for class

The undoubted advantage of the method is that no equipment is needed to perform breathing exercises. Before starting classes, the author suggests conducting a test, which consists of the following steps:

Sit on the edge of the chair.
Straighten your back, straighten your shoulders, draw in your stomach.
Take a normal breath.
Look up and pout your lips.
Exhale effortlessly.
Pinch your nose with your fingers and hold your breath.
Record the time you hold your breath.

The length of time without inhaling is an indicator of health. After a slight lack of air appears, note the indicator and correlate it with the gradation of health proposed by the author. If you manage to hold your breath for a minute or more, then the person is healthy; if for 30 seconds, then you should carefully consider your condition; and the indicator is less than 20 seconds. indicates illness.

After holding your breath for control, you can begin preparing for the lesson. Sitting again on a chair with your shoulders back, you should breathe silently and shallowly through your nose for 10 minutes. In this case, unpleasant sensations may appear (chills, slight dizziness). After preparation, the lungs are maximally freed from oxygen and are ready for gymnastics.

Rules for performing breathing exercises

Before starting classes to eliminate deep breathing, the author suggests familiarizing yourself with some rules that, in his opinion, will make the exercises more effective. These include the following recommendations:

inhalation is carried out only through the nose;
It is better to conduct classes in the morning;
devote 2-3 hours a day to exercise;
do not eat before gymnastics;
carry out self-massage at the same time, morning and evening water procedures;
If possible, stop taking medications and other treatments.

Buteyko in his methodological recommendations He said that during classes, unpleasant sensations, chills, and a feeling of lack of air may appear, which should not be paid attention to. Over time, with regular exercise, the discomfort will go away, and general state will improve.

A set of Buteyko exercises for asthma

Inhale lightly for 5 seconds, then exhale as much, while simultaneously relaxing the pectoral muscles. Repeat 10 times.
Inhale through the diaphragm for 7.5 seconds, moving to the upper parts of the lungs. Exhale in reverse order for 7.5 seconds. Hold your breath for 5 seconds. Repeat 10 times.
Acupressure of the nose in random areas for 1 minute.
Perform the second exercise, alternately pinching your nostrils for 10 minutes.
On a full inhalation in 7.5 seconds. draw in your stomach, then exhale slowly without changing the position of your stomach and hold your breath for 5 seconds. Repeat 10 times.
Perform 12 quick deep breaths and exhalations once. Hold your breath as you exhale as much as possible.
Perform breathing according to levels:

5 sec. inhale-exhale-pause, repeat for 1 minute;
5 sec. inhale-pause-exhale-pause, repeat 2 minutes;
7.5 sec. inhale-pause-exhale and pause 5 seconds, repeat 3 minutes;
10 sec. inhale-pause-exhale-pause, repeat 4 minutes.

Hold your breath once for as long as possible, first as you exhale, then as you inhale.
Alternately perform a maximum pause - sitting, walking, while squatting. Repeat 3-10 times for each position.
Sit comfortably, sitting on a chair, and start with chest breathing, gradually turning it into barely noticeable superficial breathing. Breathe like this for 3-10 minutes until you feel short of air.

For bronchial asthma, training should be carried out for 2-3 hours a day. The author recommends doing 2-3 long breath-holds in the morning, afternoon and before bed. Thanks to exercise, the carbon dioxide content in the blood is normalized, which helps reduce attacks of shortness of breath.

According to the global strategy for the treatment of bronchial asthma, Buteyko breathing exercises have a positive effect on patients. But this influence is a placebo effect, an element of self-hypnosis and self-organization of the patient and does not in any way affect the course of the disease and the condition of the bronchopulmonary system. The use of the technique is possible only after agreement with the attending physician against the background of selected drug therapy.

Breathing exercises Buteyko, popular all over the world, presents a set of specific exercises based on shallow shallow breathing. Numerous studies have confirmed the benefits of such breathing, which does not oversaturate the lungs with oxygen and does not help remove large amounts of carbon dioxide from the bloodstream. But it has been proven that a deficiency of the latter is the cause of a large number of diseases and pathological conditions. Let's look at what this technique is.

In 1952, he discovered that people who suffer from serious illnesses tend to breathe very deeply. As a result of research, he found that deep breathing helps to intensify attacks, and limited breathing through the nose helps improve and stabilize the condition. This was precisely what became a serious discovery, because of which breathing exercises according to Buteyko appeared.

This development was not approved by medical colleagues, so there were problems with financial investments. The doctor received help from colleagues from Novosibirsk, where he was provided with a laboratory. Subsequently, Buteyko acquired special instruments in Europe that made it possible to measure a large number of functions in the body during a short inhalation and exhalation. Also, some devices were developed by him himself.

Breathing according to the Buteyko method: description

Treatment using the Buteyko method is a specific healing system that is aimed at limiting deep breathing. The author defines it as a “method of volitional elimination of deep breathing.” In his opinion, the cause of many diseases is increased ventilation of the lungs and a decrease in carbon dioxide levels in the blood. These factors lead to disturbances in metabolic processes and tissue respiration.

Recovery according to this system involves performing exercises based on shallow breathing according to Buteyko to increase the concentration of CO2 in the blood and reduce the need for oxygen.

IN classic version detailed steps breathing according to Buteyko are as follows:

2 seconds of shallow breath;
4 seconds exhalation;
A pause during which you need to hold your breath for four seconds with further increase, you need to look up.

Don't be afraid of feeling short of breath during pauses. This is a normal reaction and goes away quickly.

When inhaling and exhaling, the position of the movement of the chest and abdomen should not change. Breathing should be almost invisible to others, quiet and shallow. During classes, you periodically need to perform a test for maximum breath holding.

Buteyko breathing method: advantages and disadvantages

At the initial stages of performing exercises using the Buteyko breathing method, negative reactions are possible:

feeling of fear;
desire to stop doing exercises;
pain;
exacerbation of diseases;
loss of appetite;
increased breathing;
prostration;
dizziness;
attacks of lack of air.

Over time this will pass. Despite the discomfort, it is important not to stop doing the exercises. The advantages of the technique include the following:

Versatility. You can do the exercises anywhere.
Simplicity and accessibility. You don't have to put in a lot of effort and don't need any special training.
Opportunity to practice at any age.
Effective in treating a large number of diseases.

Clinical researches

Carbon dioxide is an important catalyst chemical reactions and a means to normalize water balance. With its deficiency, spasms of smooth muscles, in particular blood vessels, develop. Serious diseases occur, all organs are less well supplied with blood.

The respiratory center reacts only to a decrease in oxygen in the blood and forces you to breathe deeper and more often. As a result, the person’s condition only gets worse:

oxygen starvation worsens;
the level of CO2 in the blood decreases sharply;
the need for breathing increases: the deeper and more often you breathe, the more you want to do it.

The main indicators of correct and healthy breathing according to Buteyko are as follows:

The control pause is the time that passes from holding your breath after a normal inhalation until the first desire to inhale occurs. The norm is 60 seconds.
The maximum pause is also holding your breath, but with efforts to prolong it. It is usually twice as long as the control test. The norm is 90 seconds.

Buteyko made a connection between these indicators and the level of CO2: the higher they are, the more resilient a person is, and the higher the level of carbon dioxide in his blood. Yogis have maximum endurance.

A blood carbon dioxide level of less than 3.5% is fatal. In a healthy person it is usually about 6.5%.

Indications and contraindications

Breathing exercises using the Buteyko method demonstrate effectiveness in more than 90% of various diseases:

pneumonia, chronic bronchitis;
adenoiditis;
impaired blood circulation in the brain;
arterial hypertension;
allergies, bronchial asthma in varying degrees, urticaria, and so on;
upper respiratory tract diseases;
diseases of the hepatobiliary system;
skin diseases;
chronic lung pathologies: emphysema, obstruction, pneumosclerosis, and so on;
Raynaud's disease;
vascular diseases: thrombophlebitis, varicose veins, and so on;
obesity;
heart disease;
rheumatism;
rheumatoid arthritis;
kidney diseases;
diseases of the male and female reproductive system, in particular infertility;
diabetes;
endocrine system disorders;
urinary incontinence;
eye diseases: cataracts, glaucoma and so on.

Contraindications to using the method are as follows:

Neuropsychiatric disorders;
Acute infectious diseases;
Bleeding.

Before using gymnastics, you should consult your doctor.

Basic Rules

The main rule of gymnastics is to breathe only through your nose. Even when talking or reading aloud, you should inhale exclusively through your nose, easily and imperceptibly. Medical statistics say that if you switch a child to nasal breathing, the incidence of illness is reduced by 50%.

The second rule is the need to measure your breathing. Perform control measurements at the beginning and end of the lesson: you need to measure the pulse, control and maximum pause. Also, keep in mind that you need to exercise on an empty stomach.

In addition to breathing exercises, the Buteyko method also includes the following points:

You need to completely give up bad habits.
Perform water hardening procedures regularly.
Build your diet around low-fat foods and minimize your intake of animal protein.
Do light physical activity.

Buteyko breathing exercises: exercises

The main exercise is as follows: over the course of five minutes, you need to gradually reduce the depth of your breathing. After a short pause, repeat the exercise again. Do this every four hours throughout the day.

When an attack occurs, the author recommends an effective exercise to relieve it. This Buteyko breathing method is suitable for asthmatics. You need to sit in the “coachman’s position,” relax and roll your eyes. Sit like this for some time, feel yourself. In this state, breathing decreases, as the ternary nerve is massaged. It may be that everything will hurt at first, but over time you can bring this exercise to 5-6 minutes.

At first, when doing the exercises, you may feel short of breath - this is normal and indicates that you are doing everything correctly. Now let’s look at several breathing exercises using the Buteyko method:

Breathing from the upper part of the lungs. Inhale in five seconds and exhale in five seconds. Then pause (hold your breath and relax as much as possible), also for five seconds. Do this 10 times. When performing actions, it is important not to strain the pectoral muscles. If you get confused and take a deep breath, start doing the exercise again until you do everything correctly ten times.
Full breath(belly and chest). Take 7.5 seconds to inhale, then exhale the same amount, and pause for 5 seconds. Start inhaling with diaphragmatic breathing and end with chest breathing, exhale starting from the upper parts of the lungs and ending with the lower ones. Do it 1 time.
Once at maximum pause, do acupressure of the nose.
Take full breaths through each nostril alternately., like the second exercise, but first with the right half of the nose, then with the left, 10 times.
Abdominal retraction. Full inhalation and full exhalation for 7.5 seconds, after a pause of 5 seconds. Do the exercise 10 times, trying to pull in your stomach as much as possible. Hold this position for 3.5 minutes.
Maximum ventilation of the lungs. In one minute, without pausing, take 12 quick breaths in and out. Give them 2-5 seconds. The exercise is done once. Having finished it, as you exhale, hold your breath to the limit.
Shallow breathing. Sit down, take a comfortable position and relax as much as possible. Breathe through your chest, trying to reduce the force and volume of inhalations and exhalations. Try to breathe at the level of the nasopharynx, easily and almost imperceptibly. Spend 3-10 minutes on this technique.
Double breath holding. Exhale and hold your breath. Then inhale and hold your breath some more. This exercise is done once per session.
In different positions(sitting, walking in place, squatting) 3-10 times hold your breath.

The system of healing the body, known as breathing exercises or Buteyko exercises, is called by the author “the method of volitional elimination of deep breathing.” According to him, proper breathing should be quiet, slow and nasal. The scientist claims that the level of carbon dioxide in the blood is an indicator of health and most important factor its restoration. Moreover, in healthy people it is much higher than in sick people. Therefore, for treatment and general health, Buteyko recommends exhaling as little and as rarely as possible, using shallow breathing.

The dependence of a person’s condition on breathing is well demonstrated by an attack of bronchial asthma. When the patient begins to choke, he actively gasps for air, which significantly worsens his condition - he lacks breath even more, the lungs inflate intensely, and the need for oxygen increases. But if he stops breathing for a few moments, the body’s defenses will work - the vessels will dilate and increase the delivery of blood and oxygen to the tissues. As a result, the general well-being of the asthmatic will improve significantly.

Important! Breathing according to Buteyko is not only inhaling oxygen, but also saving carbon dioxide by slowing down the respiratory process. According to the scientist, carbon dioxide in increased quantities improves the health of the body and can relieve many diseases.

The essence of the technique is to perform exercises that help gradually reduce the depth of breathing and increase the duration of its retention. The longer the pause between inhalation and exhalation, the better the saturation of cells with oxygen and the retention of carbon dioxide in them. As a result of restoring the correct ratio of these two most important elements in the body, whole line positive changes - the acid-base balance is regulated, metabolism is improved, the immune system is strengthened, existing diseases are cured.

The breathing technique proposed by Dr. Buteyko is positioned by modern medicine as a way to get rid of bronchial asthma. But in reality, it allows you to cure 118 diseases without drugs or other auxiliary measures. First of all, these are allergies, pulmonary, heart and vascular diseases, obesity, pain syndrome of various origins, pathologies of the digestive tract and many others.

The great advantage of breathing exercises according to Buteyko is that the exercises can be performed anywhere, regardless of time and external circumstances. They are distinguished by their simplicity, accessibility and versatility - both children from 4 years of age and the oldest people can practice.

Contraindications and precautions

A limitation for using the Konstantin Buteyko method may be the presence of the following diseases:

mental and mental disorders;
bleeding tendency;
acute infections;
diabetes with insulin dependence;
aneurysm with large blood clots.

Also, breathing exercises are contraindicated in the presence of transplants, after heart surgery, and during pregnancy. Difficulties may arise with dental diseases or chronic tonsillitis.

For those for whom gymnastics is suitable, it is necessary to take into account the warnings of the author of the technique:

Be prepared for difficulties - treatment requires a lot of effort to initial stage be able to resist taking a deep breath. In some cases, to achieve the goal, you cannot do without a special corset.
Be prepared for unpleasant sensations - at the initial stage there is often fear, reluctance to perform gymnastics, exacerbation of diseases, painful sensations, and disruptions in the respiratory process. In case of such manifestations, it is very important not to give up exercising until the discomfort disappears and recovery begins.
Refuse drug therapy - if this is not possible, you need to at least reduce the dosage of medications by 2 times, but in case of complex diseases, be sure to do this under the supervision of a doctor.
Eliminate other treatment methods - Buteyko exercises are effective on their own and do not require any auxiliary measures.

Preparatory exercises

Before starting Buteyko breathing exercises, it is necessary to prepare the body:

gradually switch to less deep breathing;
learn to breathe with a delay and only when a feeling of lack of air appears, which should accompany the performance of all exercises in the future;
increase the duration of exhalation so that it lasts several times longer than inhalation.

To achieve this goal you need to perform only 2 exercises, each lasting 7–10 minutes:

Exercise 1:

Stand straight. Exhale, slowly inhale, slowly raise your shoulders and immediately begin to exhale, lowering your shoulders.
Inhaling slowly, move your shoulders back, trying to bring your elbows together. As you exhale slowly, move your shoulders forward, squeezing your chest. Do everything without stress.
On the next inhalation, bend to one side, and as you exhale, straighten up. Repeat on the other side.
Exhaling, gradually throw your head back and inhale. On a new exhalation, lower your head to your chest. Inhale and stand straight.
As you inhale, turn your torso to one side so that one hand is behind your back and the other in front. As you exhale, return back. Repeat on the other side.
Without controlling your breathing, twist first one shoulder, then the other, and then both at once, as if operating oars.

Exercise 2:

Take a soldier’s pose - stand still, roll your shoulders, pull in your stomach, lower your clenched hands.
Smoothly rise onto your toes, taking a leisurely deep breath.
Freeze without breathing for 5 seconds.
Exhale just as slowly, returning to the starting position.

After completing these exercises, you need to regulate your breathing.

Teaching proper breathing

This complex includes 3 exercises. They are aimed at gradually reducing the depth of breathing until it is reduced to nothing.

Endurance training:

Sit up straight, relax, look forward.
Start breathing very briefly for 10–15 minutes, overcoming the lack of air and the desire to sigh.
If you don’t have enough breathing at all, you can make it a little deeper.
If performed correctly, the body will be filled with warmth, and then heat, you will want to take a deep breath. To overcome this desire, you need to relax your diaphragm.
At the exit, do not change the depth of breathing.

After finishing the exercise, the usual pause after inhalation and exhalation should increase by 2 seconds.

Muscle tension:

Lie on your stomach, forcefully press your chin to the floor or a fist placed under it.
Hold your breath, increasing the pressure of your chin. Hold for as long as possible.
When you can’t hold your breath, tense other parts of your body - raise your head and shoulders, stretch your arms, then your legs.

This consistent muscle tension will make it easier to switch to shallow breathing.

Breath holding:

Stand up straight and take a deep breath.
Stay as long as possible.
Exhale forcefully through your mouth.

At first, the breathing delays will be short, but over time they will lengthen significantly. To control changes in the duration of pauses, the exercise must be performed with a stopwatch.

Shallow breathing training

These breathing exercises according to Buteyko are aimed at developing the habit of breathing shallowly and bringing pauses to 1 minute.

Make the maximum possible delay. When strong feeling lack of air, take minimal breaths. If you have an irresistible desire to take a deep breath, do so and repeat the exercise from the beginning.
During a similar delay, do not stand, but walk without stopping. After the maximum possible pause, inhale and repeat the actions.
Breathe shallowly for a couple of minutes at first, and then increase these periods to 15 minutes.

Such training should be performed daily, at least 4 times a day or more, but at equal intervals.

Basic exercises

This complex develops the ability to hold your breath for long time regardless of load:

We breathe shallowly, performing each breathing movement for 5 seconds, including a pause of the same duration after each exhalation. We do 10 repetitions.
We breathe deeply, but increase the duration of the breathing movements to 7.5 seconds, and the delay remains the same. In this case, inhalation should begin from the diaphragm, and then move to the chest, and exhalation, on the contrary, should end with the diaphragm. We also do 10 repetitions.
We massage the entire length of the nose with our fingers, holding our breath.
We breathe alternately through the nostrils - 10 repetitions.
We draw in our stomach and repeat the breathing movements of the second exercise. We do not relax the stomach until the end of the exercise. We do 10 repetitions.
We ventilate the respiratory system - breathe quickly, inhaling and exhaling without delay for 2.5 seconds. We do it 12 times. At the end, we hold our breath to the limit and exhale strongly.
We breathe rarely according to levels:
Level 1: All breathing movements, including the delay after each exhalation, last 5 seconds. We do 4 repetitions and move on to the next level without a break.
Level 2: We repeat the exercise from the previous level, but make an additional delay after each inhalation.
Level 3: We increase the duration of inhalation and exhalation to 7.5 seconds, making a delay only after exhalation for 5 seconds. We perform 6 repetitions.
Level 4: We repeat the second level exercise, but increase the duration of each movement to 10 seconds. In just 60 seconds, 1.5 respiratory cycles are completed. We do 6 repetitions. The goal is to reach 1 cycle per minute.
We extend the pause - standing, hold your breath as long as possible, first after exhaling, then after inhaling. Do it 1 time.
The same exercise, sitting - 10 repetitions.
The same exercise in walking in place – 10 repetitions.
Same exercise, squatting – 10 reps.
We breathe shallowly - completely relax, breathe through the chest, gradually making breathing movements less deep until they are performed only in the nasopharynx. Stick to this rhythm for 3–10 minutes.

Important! All breathing exercises according to Buteyko must be performed only on an empty stomach. They are done silently and strictly through the nose, unless otherwise indicated in the description.

Stages of recovery

The final stage of the healing breathing technique is the reaction of recovery and cleansing of the entire body. This process is very individual, depends on many factors and can vary significantly in terms of appearance - from 1 hour to several months after performing gymnastics.

The initial signs are very unpleasant:

nervous tension;
sleep disorders;
feverish conditions;
increased body temperature, headaches;
pain in tissues affected by deep breathing;
exacerbation of symptoms of the underlying disease.

The recovery itself takes place in 5 stages, each of which corresponds to the achieved duration of breath holding - from 10 to 60 seconds. This delay is usually called a control pause, which is performed after a normal exhalation and is counted until the first weak desire to inhale. That is, it shows how long a person can not breathe without the slightest strain. To measure the control pause, you need to breathe at your usual rhythm for 5 minutes, and then carry out the specified test. After it, breathing should remain the same as it was before the test.

As long as the control pause does not exceed 10 seconds, the body is cleansed of superficial problems. Usually there is an increased secretion of all fluids and mucus, symptoms reminiscent of a cold develop, dryness in the mouth and nasopharynx, and severe thirst appear.
With a pause of 20 seconds, everything begins to hurt, including the sites of old injuries or operations, all chronic diseases become aggravated, sputum is intensely produced, and in case of pulmonary diseases the temperature rises greatly.
The possibility of a delay of 30 minutes begins psychological cleansing, which causes a reaction in the nervous system, crying appears for no reason, irritability increases, and depression may develop.
When the pause lasts 40 seconds, a radical cleansing already occurs - the condition of blood vessels, metabolic processes, and the functioning of all organs are normalized, cardiovascular problems, allergies, hypertension are eliminated, and neoplasms are resolved.
After reaching 60 seconds, the body is completely cleansed and healed, but negative manifestations still remain and appear depending on the presence and type of the most chronic diseases. The indicator of the reaction will be the language. If there is plaque, it means the process is not over yet. When fully recovered, it will be pink and clear.

Treatment with Buteyko breathing exercises has helped many people restore their health. This healing technique has a huge number of supporters around the world. But everyone’s body is individual, and the result largely depends on its characteristics. However, it is still worth trying this unique method, since there is always the possibility of a positive outcome if the person himself strives for recovery.

Breathing according to the Buteyko method. Description of breathing techniques.

Introductory part

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

*Most important indicators of breathing and health The object that allows a person to breathe shallowly is the diaphragm. K.P. Buteyko formulated the essence of his method as reducing the depth of breathing by relaxing the diaphragm.

Correct breathing according to Buteyko cannot be seen or heard, only through the nose. The inhalation is so small that neither the chest nor the stomach sway. Breathing is very shallow, the air descends approximately to the collarbones, and carbon dioxide “stands” below. It's like you're smelling something unknown to you, perhaps. poisonous substance. In this case, inhalation lasts 2-3 seconds, exhalation 3-4 seconds, and then a pause of 3-4 seconds, the volume of inhaled air, the less, the better.

And so let's start with the exercises.

Sit on a chair, relax, look just above your eye line. Relax your diaphragm (breathing should be shallow); a feeling of lack of air appears in your chest. Stay in this state for 10-15 minutes. If the urge to breathe intensifies, slightly increase the depth of your breathing. At the same time, breathe as if from the very tops of your lungs. With proper training, you will definitely feel warm first, then it will become hot, after 5-7 minutes you may start to sweat with any desire to breathe - fight only by relaxing the diaphragm.

After training, come out of this state without deepening your breathing.
After training, MP should be 1-2 seconds more.
Calculation of CO2 level in the body: with a pause of 15 seconds, carbon dioxide is 4-4.5%, with a norm of 6.5%, your pause should be 60 seconds. It follows from this that 60:15 = 4, that is, you breathe 4 times deeper than normal.

All exercises must be performed with breathing through the nose and without noise. Before and after performing the complex, control measurements are performed: MP - maximum pause, pulse. Normally, for adults, MP is satisfactory - 30 seconds, good - 60 seconds, excellent - 90 seconds. The pulse is satisfactory - 70 beats/min, good - 60 beats/min. excellent - 50 beats/min. For middle and older children school age MP is normally 1/3 less, pulse is 10 beats/min. more. For children of preschool and primary school age, the MP is 2/3 less, the pulse is 20 beats/min. more.

Recommended set of exercises

A set of breathing exercises by K.P. Buteyko, aimed at developing the necessary breathing, as well as developing a person’s ability to hold their breath, both during inhalation and exhalation, both at rest and during physical activity.

The upper parts of the lungs work:
5 seconds inhale, 5 seconds exhale, relaxing the muscles chest; 5 seconds pause, do not breathe, be in maximum relaxation. 10 times. (2.5 minutes)
Full breath. Diaphragmatic and chest breathing together.
7.5 seconds - inhale, starting with diaphragmatic breathing and ending with chest breathing; 7.5 seconds - exhale, starting from the upper parts of the lungs and ending with the lower parts of the lungs, i.e. diaphragm; 5 seconds - pause. 10 times. (3.5 minutes)
Acupressure of the points of the nose at a maximum pause. 1 time.
Full breathing through the right, then left half of the nose. 10 times.
Abdominal retraction.
For 7.5 seconds - full inhalation, 7.5 seconds - maximum exhalation, 5 seconds - pause, keeping the abdominal muscles retracted. 10 times. (3.5 minutes)
Maximum ventilation (MVL).
We perform 12 quick maximum inhalations and exhalations, i.e. 2.5 seconds - inhale, 2.5 seconds - exhale, for 1 minute. After MVL we immediately perform a maximum pause (MP) on exhalation, to the limit. MVL is performed 1 time.
Rare breathing. (By levels)
First level:
1-5 seconds - inhale, 5 seconds - exhale, 5 seconds - pause. That works out to 4 breaths per minute. Perform for 1 minute, then, without stopping breathing, perform the following levels.
Second level:
2-5 seconds - inhale, 5 seconds - hold your breath after inhalation, 5 seconds - exhale, 5 seconds - pause. That works out to 3 breaths per minute. Runs for 2 minutes
Third level:
3-7.5 seconds - inhale, 7.5 seconds - hold your breath after inhalation, 7.5 seconds - exhale, 5 seconds - pause. This works out to be 2 breaths per minute. Runs for 3 minutes.
Fourth level:
4-10 seconds - inhale, 10 seconds - hold your breath after inhalation, 10 seconds - exhale, 10 seconds - pause. That works out to 1.5 breaths per minute. Runs for 4 minutes. And so on, who can stand it for how long. Bring the norm to 1 breath per minute.
Double breath holding.
First, the MP is performed on exhalation, then the maximum delay on inhalation. 1 time.
MP while sitting 3-10 times, MP while walking in place 3-10 times, MP while running in place 3-10 times, MP while squatting. 3-10 times.
Shallow breathing.
Sitting in a comfortable position for maximum relaxation, perform chest breathing. Gradually reduce the volume of inhalation and exhalation - to invisible breathing or breathing at the level of the nasopharynx. During such breathing, a slight shortness of air will appear first, then a medium shortness or even a strong one, indicating that the exercise is being performed correctly. Stay on shallow breathing for 3 to 10 minutes.

Be sure to perform all exercises with breathing through your nose and without noise. Before and after the complex, control measurements of MP and pulse are carried out,

It is advisable to perform a set of exercises on an empty stomach.

At the final stage of breathing exercises according to the method of K.P. Buteyko, a cleansing reaction of the entire body occurs. It is impossible to predict when the reaction will begin. It happens after a few tens of minutes, and after several months of classes. There may be several of them, or there may be none at all.

On the eve of the cleansing, there is a sharp increase in CP* (sometimes by 3-5 seconds), and during the cleansing there is a drop, because the accumulated CO2 during cleansing is spent on restructuring all body systems: intestines, liver, lungs, cardiovascular, nervous , musculoskeletal. Although CP falls during cleaning, on average it does not fall below the initial level at the beginning of classes. The duration of the reaction usually ranges from a few minutes to three weeks.

There is no need to be afraid of the reaction. She should be happy - after all, her body is recovering. If it hurt where it didn’t hurt before, then you simply didn’t feel it, but the illness was there. It is better not to take medications, but if you do not decide to give them up, then at least half the amount or less than usual. Seriously ill patients need monitoring (diabetes requires constant laboratory monitoring).

The following stages of the purification reaction are identified: correspond to CP - 10,20,30,40,60 seconds.

1. Milestone 10 seconds. What lies on the surface is removed from the body. Most often, nasal discharge, drooling, loose stools, frequent urination, thirst, sweat, coating on the tongue, and phlegm are observed. If you previously had problems with your kidneys and bladder, cramps may appear. There may be a flu-like condition: chills, fever, purulent discharge from the eyes, nose, weakness or aches throughout the body. Appetite is reduced or disappears altogether. Thirst torments and terrible dryness appears in the mouth, nose, and nasopharynx.

2. Milestone 20 seconds. The nose, lungs, intestines, skin (itching) will react, the joints will become painful, the spine will hurt, all former postoperative scars, fractures, places of former injuries will ache, the sites of former injections will itch, all infiltrates will resolve after injections that were ever given to you. Metabolic processes are also partially affected: eczema worsens and headaches may appear. Copious sputum is produced. If you have had sinusitis, frontal sinusitis, or your nose has been operated on, a large amount of pus and plugs may be discharged from the nose, often with blood. The sense of smell and taste will be restored. Stool disorders and vomiting may occur. Some people stay on CP for 10-20 seconds for six months or more, because their body is too polluted. And in order to cleanse yourself, you need to constantly be in the VLGD method. In pulmonary patients, during cleaning, the temperature rises to 41 degrees, but it does not last for days, it jumps up and down. Don't lower the temperature! It is better to use vinegar wraps (for children only). Sputum can occur not only in pulmonary patients, but also in hypertensive patients. There may be hemoptysis. This is the rejection of lung tissue destroyed by bronchoscopy and your annoying old cough. It takes 2-3 years to completely rebuild the lungs. Massage helps with the adjustment. The liver and heart are massaged only when jogging or jumping rope. Acute emphysema goes away in 1-2 weeks. According to X-ray data, you will get positive dynamics in the lungs. Pictures should be taken before the VLGD session and then every six months.
If there is dry sputum, you need to put cups, mustard plasters, massage, increase fluid intake (hot salted water). Go to the sauna (dry steam) if the pulse is not higher than 70 and there are no cardiac manifestations.
If you have any skin disorders, be sure to visit the bathhouse, do not use soap, just rinse and rub yourself with castor oil after the bath.
Hypertensive patients and angina pectoris can start going to the bathhouse only after achieving a stable CP within 30-40 seconds and a pulse no higher than 70. Patients with coronary disease hearts, you need to take validol for heart failure and during cleansing. Hypertensive patients may experience nosebleeds. Do not pack your nose, but place a bath of water in it and place a cold compress on the bridge of your nose.
There is discharge from the nose longer than from the lungs. There is no need to rinse your nose with medications, you can
apply lightly salted water, drawing it in and out through each nostril in turn.

3. Milestone 30 seconds. With CP it takes 30 seconds to react nervous system, a person cries for no reason, becomes easily excitable and irritable. Depression and aversion to practicing the VLHD method may occur. This is the so-called psychological cleansing.
In patients with skin diseases, cleansing manifests itself in the form of itching and rashes, which will disappear on their own without the use of ointments and medications, but subject to persistent practice of the VLHD method. In patients with thyrotoxicosis - sobbing, tears, in hypertensive patients the pressure jumps up and down.

4. Milestone 30-40 seconds. The cleansing is very radical: blood vessels, metabolism, intestines, kidneys are rebuilt, tumors are resolved, and blood pressure is normalized. A hypertensive person after reaching 40 seconds is no longer hypertensive. All cardiovascular pathologies disappear with a stable CP of 42-44 seconds. An asthmatic will say goodbye to asthma at 22-24 seconds CP. There is a restructuring of all endocrine functions and systems: the menstrual cycle of the thyroid gland, pituitary gland, adrenal glands, genitourinary tract. Mastopathy worsens, pain appears and menstrual irregularities are possible. When mastopathy appears, no additional actions are needed. Erosion and toxicosis go away. People lose excess weight. Very thin people also lose weight, but after cleansing they gain normal weight, restoring the missing forms, but with clean, healthy cells.
All metabolic disorders, polyarthritis, osteochondrosis give 40 seconds of wild pain at the CP. Sand appears in the urine. Stones pass from the gall and bladder. At the moment of walking the stone, you need to train hard, move, jump, dance, since with physical activity the CO2 content increases, the channels expand and the stone will pass without pain.

Hemorrhoids are cleaned, there may be bleeding and purulent discharge. Varicose veins disappear. An ulcer patient experiences short-term pain, vomiting, and feces with mucus. There may be intestinal colic, cramping pain in the abdomen, urination also becomes more frequent and stool disorders appear. There is no need to rush into surgical interventions, and there is no need to use any painkillers. Try to get rid of all symptoms with intensive training using the VLGD method.
Sleep is normalized. The need for sleep will be reduced to 4-5 hours a day.

5. Milestone 60 seconds. Everything that was not cleaned up at the previous stages of cleansing is cleaned up. Here it is recommended to provoke a recovery reaction with some kind of cold in combination with a violation of the rules of life (usually in nutrition). At this time, a huge amount of sputum can be released, and the deepest parts of the lungs are cleansed.

Sometimes during the recovery reaction there is a break in the voice. This may be from a previous cough, bronchoscopy. By the way, asthma can begin with loss of voice. The first attack of suffocation is
laryngospasms, laryngeal edema. After the recovery reaction, the voice is restored.

The heart will hurt, even if there were no complaints about it before. Urine during cleaning is brick-red, cloudy, with sediment, mucus, foul-smelling with bloody discharge, and smells like medicine. Patients with osteochondrosis leak a huge amount of salts, their urine is white and foamy. The saliva of such patients is very unpleasant and should be spat into a jar. There may be uterine bleeding.

The mirror of reaction is language. Normally, it should be pink, moist, clean, without furrows or cracks. Yellow plaque - the liver is cleansed, white - the gastrointestinal tract. Dry - lack of water in the body. When the tongue is coated, the patient has an aversion to food; under no circumstances should he be forced to eat. You need to drink a lot of water at this time to remove all toxins from the body. You can tell by the tongue whether it's a purge or a cold. As soon as the tongue becomes pink, clean, and moist, this means recovery reactions at this point. If your pulse is more than 100 beats during the cleaning period, do not reach for your inhaler. It is better to help yourself for 1-2 days by taking the hormonal medicine that helped you before - about half the maximum dose that you have ever taken. Then, gradually training your breathing, stop taking the hormone. Do not be alarmed by taking a hormonal drug - it reduces breathing, which is good. And this is the most harmless of all medications taken by asthmatics.

To make the cleaning period easier, follow these steps:

Do not give up the method; if self-suffocation is low, practice relaxation breathing reduction. the main task- do not lose your breath, hold on, do not give up the positions gained from deep breathing.
Take a hot shower, a sitz bath (only your thighs in the water), or visit a sauna. This is all for chills, if there is no temperature and the heart allows.
Drink more hot salted water. Don't forget to take regular table salt while cleaning. Often weakness is due to lack of salt. This salt has nothing to do with the deposition of “salts” in the spine.
Do not eat forcibly, do not distract the body from its own work - cleansing.
You can put jars, mustard plasters, do a massage.
Do not lie down under any circumstances: sit or move around the room, but it is better outside, in the fresh air. While brushing, take honey, tooth powder (rinsed). white clay - 1 teaspoon 3 times a day. They will transit through the intestines and collect all the poisons.
If during cleansing there are severe cramping pains in the intestines or stabbing pains in the heart, then you need to help yourself with validol and intensively practice breathing.
Add 2-3 drops per day of potassium iodide solution to your food.
Try to suppress your cough with shallow breathing. Without coughing, phlegm comes out easier.
If your intestines are not working well, do an enema or take a laxative (sodium or magnesium sulfate, senna leaf, buckthorn bark, zoster).
The lungs require warmth during adjustment, so do not get too cold during this time, wear a vest. Don't be in a draft. However, don't overheat - you shouldn't bundle up either. Thermal procedures and chest massage are useful.
If cleaning occurs in the form of an unbridled cough, then do distracting water procedures - warming up your hands and feet in such a hot water as much as you can tolerate. You can massage the collar area.
Don't eat sugar, it's better to switch to dried fruits. Grapes and tomatoes are bad for a diseased liver.
If purulent conjunctivitis (purulent discharge from the eyes) appears, then rinse your eyes with a strong solution of green tea, lightly salted.
While cleaning, carefully monitor the condition of your mouth, constantly rinse it with herbal infusion, and remove plaque from your tongue with a spoon.

at all - Control Pause(KP) And Maximum Pause(MP).
KP This is a breath hold performed after a normal normal exhalation. The delay is made until the first slightest desire to inhale. The time of this delay is KP. Before measuring KP You should rest for 10 minutes. After measurement, neither the depth nor frequency of breathing should be greater than before measurement.
MP includes CP plus some volitional delay. The measurement conditions are the same as for KP. Usually MP approximately twice as much as KP .