Breathing according to the Buteyko method. Description of breathing technique. Buteyko breathing exercises Buteyko breathing exercises

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

Buteyko believed that improper, too deep breathing causes such common pathologies as bronchial asthma, hypertension, chronic obstructive pulmonary disease and others.

The fact is that a deep breath and, accordingly, exhalation leads to a decrease in the concentration of carbon dioxide in the blood. This, in turn, causes a shift in acid-base balance and metabolic disturbances in cells, as well as spasm of the bronchi and blood vessels - the body seeks to "detain" carbon dioxide by any means.

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

According to Buteyko, on the contrary, you need to breathe superficially and easily, while relaxing at the same time, only this will lead to the restoration of metabolic processes, cleansing of the body and improvement of 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 (VLHD) helps with bronchopulmonary diseases, pneumonia, bronchial asthma, COPD, allergies, angina pectoris and other heart diseases, migraine, gastrointestinal colic, hypertension. It is less effective in atherosclerosis and other organic lesions, when the changes are irreversible.

Buteyko method: exercises

The VLHD method is aimed at teaching the patient to shallow breathing, in which there is an increase in the concentration of carbon dioxide in the blood. Before starting the exercises, the patient must undergo a medical examination, including an assessment of lung function.

The mastering of the method takes place under the supervision of an VVHD instructor, since the patient cannot always correctly assess his breathing on his own. The assessment of breathing and control 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 should normally be less than 60 at rest.

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

Exercises:

Breathing with the “tops of the lungs”: 5 seconds - inhale, 5 seconds - exhale, 5 seconds pause - maximum relaxation. Repeat 10 times
Breathing in 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
Breathing in the right, then the left half of the nose. 10 times
Retraction of the abdomen - 7.5 seconds, on a full breath. Then the maximum exhalation - 7.5 seconds, pause - 5 seconds. Repeat 10 times
Maximum ventilation of the lungs - 12 maximally deep breaths and exhalations within 1 minute (5 seconds each for inhalation and exhalation). Immediately after this, you need to perform the maximum breath holding at the maximum exhalation (1 time)
Rare breath (breathing by levels)

First level

Within 1 minute: 5 seconds - inhale, 5 seconds - exhale, 5 seconds - pause (4 breath cycles).

Second level

Within 2 minutes: 5 seconds - inhale, 5 seconds - pause, 5 seconds - exhale, 5 seconds - pause (3 breaths per minute).

Third level

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

Fourth level

Within 4 minutes: 10 seconds - inhale, 10 seconds - pause, 10 seconds - exhale, 10 seconds - pause (it is desirable to bring up to 1 breath per minute over time).

8. Double breath holding.

Maximum breath holding on exhalation, then on inspiration. Run 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 the breath becomes “invisible” and very light, at the level of the nasopharynx.

Buteyko method: purification reaction

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

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

Cons of the Buteyko Method

It remains to add that the opinions of doctors about the Buteyko method are rather contradictory. While proponents 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 can lose its automatic mode of operation, which is fraught with a complete cessation of breathing.

Reducing breathing should be done through physical activity and increased endurance through body training, and not through work directly with breathing.

Objective data also indicate that after long-term Buteyko exercises, a decrease in lung parameters (lung capacity, etc.) may occur.

In bronchial asthma, Buteyko breathing exercises are sometimes used by patients as an auxiliary measure to the main treatment. The methodology 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 superficially.

The inventor of the method of volitional elimination of deep breathing believed that with physiological frequency and depth of respiratory movements, a 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 illness. Buteyko in his works argued 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 according to the Buteyko method in the treatment of asthma: basic principles

In the course of his experimental work, the author tried to prove that the blood of a healthy person contains 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 how to hold your breath, which will maintain a normal level 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 decrease;
tissues are saturated with oxygen;
the level of carbon dioxide in the blood rises;
acid-base balance is restored;
there is a normalization of metabolic processes in cells;
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 is based on the control of the diaphragm and the development of the ability to hold the breath for a long time. The diaphragm is a large muscle that contributes to a change in 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 can be used by everyone, including children from 4 years of age, elderly people. 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 universality of the technique and the effects that they have on the body, there are a number of contraindications to such therapy, these are:

mental deviations, mental retardation, which will not allow you to master the technique of exercises;
risk of bleeding of any origin;
acute infections;
diabetes;
aneurysms of large arteries;
thrombosis;
the 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.

Preparing for the lesson

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

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

The duration of the period without inspiration is an indicator of health. After a slight lack of air appeared, note the indicator and correlate it with the gradation of health proposed by the author. If you managed 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 less than 20 seconds. indicates illness.

After the control breath holding, you can begin to prepare for the lesson. Again sitting on a chair with straightened shoulders, one should inaudibly and superficially breathe through the nose for 10 minutes. At the same time, unpleasant sensations (chills, slight dizziness) may appear. After preparation, the lungs are maximally freed from oxygen and are ready for gymnastics.

Rules for performing breathing exercises

Before starting classes on the elimination of deep breathing, the author suggests that you familiarize 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;
classes are best done in the morning;
spend 2-3 hours a day exercising;
do not eat before gymnastics;
self-massage at the same time, in the morning and in the evening water procedures;
if possible, refuse to take medications and other methods of treatment.

Buteyko in their guidelines said that during classes, discomfort, chills, 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

For 5 seconds, take a light breath, then exhale the same amount, while relaxing the pectoral muscles. Repeat 10 times.
Inhale through the diaphragm for 7.5 seconds, making the transition to the upper sections of the lungs. Exhale backwards for 7.5 seconds. Hold your breath for 5 seconds. Repeat 10 times.
Acupressure of the nose in arbitrary areas for 1 minute.
Perform the second exercise, alternately pinching the nostrils for 10 minutes.
On a full breath in 7.5 seconds. draw in the stomach, then slowly exhale without changing the position of the stomach and hold your breath for 5 seconds. Repeat 10 times.
Perform 12 quick deep breaths and exhalations once. Hold your breath at the maximum exhalation.
Perform breathing in levels:

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

Hold your breath for as long as possible once, first on the exhale, then on the inhale.
Perform alternately the maximum pause - sitting, walking, while squatting. Repeat 3-10 times for each position.
It will be conveniently located, sitting on a chair, and start with chest breathing, gradually transferring it to a barely noticeable superficial one. Breathe like this for 3-10 minutes, until you feel short of breath.

With 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 going to bed. Thanks to exercise, the content of carbon dioxide in the blood normalizes, which helps to 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 has a placebo effect, an element of self-hypnosis and self-organization of the patient and does not affect the course of the disease and the state of the bronchopulmonary system. The use of the technique is possible only after agreement with the attending physician against the background of the selected drug therapy.

Breathing gymnastics 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 contribute to the removal of large amounts of carbon dioxide from the bloodstream. But it has been proven that the deficiency of the latter is the cause of a large number of diseases and pathological conditions. Let's take a look at what this technique is.

In 1952, he discovered that people who suffer from serious illnesses usually breathe very deeply. As a result of research, he found that deep breathing contributes to the intensification of seizures, and limited nasal breathing helps to improve and stabilize the condition. It was this that became a serious discovery, because of which Buteyko breathing exercises 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, which made it possible to measure a large number of functions in the body for a short inhalation and exhalation. Also, some devices were developed by him.

Breathing according to the Buteyko method: description

Treatment according to the Buteyko method is a specific healing system, which 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 the content of carbon dioxide in the blood. These factors lead to violations of 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 inspiration;
4 seconds of exhalation;
A pause in which you need to hold your breath for four seconds with a further increase, you need to look up.

Do not be afraid of feeling short of breath during pauses. This is a normal reaction that passes quickly.

When inhaling and exhaling, the position of the movement of the chest and abdomen should not change. Breathing should be almost imperceptible to others, quiet and superficial. When exercising, it is periodically necessary 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 exercising;
pain sensations;
exacerbation of diseases;
loss of appetite;
quickening of breathing;
prostration;
dizziness;
bouts of shortness of breath.

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

Versatility. You can do the exercises anywhere.
Simplicity and accessibility. You do not have to put in a lot of effort and do not need to have special training.
Opportunity to practice at any age.
Efficiency in the treatment of a large number of diseases.

Clinical researches

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

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

oxygen starvation worsens;
the level of CO2 in the blood drops 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 elapses from holding the breath after a normal inhalation until the first desire to inhale occurs. The norm is 60 seconds.
The maximum pause is also holding the breath, but with efforts to prolong it. It is usually twice as long as the control. The norm is 90 seconds.

Buteyko deduced the relationship 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.

An indicator of carbon dioxide in the blood of less than 3.5% is fatal. In a healthy person, it is usually about 6.5%.

Indications and contraindications

Breathing exercises according to the Buteyko method demonstrates 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;
diseases of the upper respiratory tract;
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 disease;
diseases of the male and female reproductive system, in particular, infertility;
diabetes;
endocrine system disorders;
urinary incontinence;
eye diseases: cataract, glaucoma and so on.

Contraindications to the use of the method are as follows:

Violations of a neuropsychic nature;
Acute infectious diseases;
Bleeding.

Before using gymnastics, you need to consult a doctor.

Basic Rules

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

The second rule is the need to measure breathing. Perform control measurements at the beginning and end of the session: 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 technique includes the following points:

You need to completely abandon bad habits.
Perform water hardening procedures regularly.
Build a diet on low-fat foods, minimize the intake of animal protein.
Indulge in light physical activity.

Buteyko breathing exercises: exercises

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

When an attack occurs, the author advises an effective exercise to relieve it. This Buteyko breathing method is suitable for asthmatics. You need to sit in the "coachman's pose", relax and roll your eyes. Sit like this for a while, feel yourself. In this state, breathing decreases, as the trigeminal nerve is massaged. Perhaps at first everything will hurt you, but over time, you can bring this exercise up to 5-6 minutes.

At first, when doing the exercises, you may feel a lack of air - this is normal and indicates that you are doing everything right. Now consider several exercises of breathing exercises according to the Buteyko method:

Breathing in the upper part of the lungs. Inhale for five seconds and exhale for 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 lost and take a deep breath, start over again until you have done all ten times correctly.
Full breath(belly and chest). Inhale for 7.5 seconds, then exhale the same amount, and pause for 5 seconds. Start inhaling with diaphragmatic breathing and ending with chest breathing, exhaling from the upper sections of the lungs and ending with the lower ones. Do 1 time.
Once with a maximum pause, do acupressure of the nose.
Full breath alternately perform each nostril, as the second exercise, but first with the right half of the nose, after - with the left, 10 times.
Retraction of the abdomen. Full inhalation and full exhalation for 7.5 seconds, after a pause of 5 seconds. Do the exercise 10 times, trying to pull in the stomach as much as possible. Hold this position for 3.5 minutes.
Maximum ventilation of the lungs. In one minute, without pause, take 12 quick breaths in and out. Give them 2-5 seconds. The exercise is done once. When you finish 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 from your chest, trying to reduce the strength and volume of inhalations and exhalations. Try to breathe at the level of the nasopharynx, easily and almost imperceptibly. Give this technique 3-10 minutes.
Double breath hold. Exhale and hold your breath. Then inhale and hold your breath again. This exercise is done once per session.
In different positions(sitting, walking in place, squatting) 3-10 times hold your breath.

The body's healing system, known as breathing exercises or Buteyko exercises, is called by the author "a 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 the most important factor its recovery. Moreover, in healthy people it is much higher than in patients. Therefore, for treatment and general recovery, Buteyko recommends exhaling as little and as little 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 suffocate, he actively grabs air, which significantly worsens his condition - breathing is not enough even more, the lungs swell intensely, and the need for oxygen is increasing. But if he stops breathing for a few moments, the body's defenses will work - the vessels will expand and increase the delivery of blood with oxygen to the tissues. As a result, the general well-being of the asthmatic will improve significantly.

Important! Buteyko breathing is not only the inhalation of oxygen, but also the saving of carbon dioxide by slowing down the respiratory process. According to the scientist, carbon dioxide in an increased amount heals the body and is able to get rid of many diseases.

The essence of the technique is to perform exercises that contribute to a gradual decrease in the depth of breathing and an increase in the duration of its delay. The longer the pause between inhalation and exhalation, the better the saturation of cells with oxygen and the preservation of carbon dioxide in them. As a result of the restoration of the correct ratio of these two most important elements in the body, whole line positive changes - acid-base balance is regulated, metabolism is improved, immunity 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 and other supportive measures. First of all, these are allergies, pulmonary, cardiac and vascular diseases, obesity, pain syndrome of various origins, pathologies of the digestive tract, and many others.

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

Contraindications and warnings

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

mental and mental disorders;
tendency to bleed;
acute infections;
insulin dependent diabetes;
aneurysm with large blood clots.

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

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

Be prepared for challenges - treatment requires a lot of effort to initial stage be able to stop taking deep breaths. In some cases, to achieve the goal, you cannot do without a special corset.
Be prepared for unpleasant sensations - at the initial stage, fear often appears, unwillingness to do gymnastics, exacerbation of diseases, pain, and failures in the respiratory process. It is very important for such manifestations not to give up classes, waiting until the discomfort disappears and recovery begins.
Refuse drug therapy - if this is not possible, you should at least reduce the dosage of drugs by 2 times, but for complex diseases, be sure to do this under the supervision of a doctor.
Exclude other methods of treatment - 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 the exhalation so that it lasts several times longer than the inhalation.

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

Exercise 1:

Get straight. Exhale, on a slow breath, slowly raise your shoulders and immediately begin to exhale, lowering your shoulders.
Slowly inhaling, take your shoulders back, trying to bring your elbows together. On a slow exhale, move your shoulders forward, squeezing your chest. Do everything stress-free.
On the next inhale, tilt to one side, and on the exhale, straighten up. Repeat on the other side.
Exhaling, gradually throw your head back, inhale. On a new exhalation, lower your head to your chest. Inhale and stand straight.
While inhaling, turn the torso to one side so that one arm is behind the back and the other in front. On the exhale, come back. Repeat on the other side.
Without controlling your breath, twist first one, then the other shoulder, and then both at once, as if controlling the oars.

Exercise 2:

Take the pose of a soldier - stand still, turn your shoulders, pull in your stomach, lower your clenched hands.
Gently rise on the toes of the feet, taking a leisurely breath with a full chest.
Freeze without breathing for 5 seconds.
Exhale slowly as you return to the starting position.

After completing these exercises, you need to adjust 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 ahead.
Start breathing very briefly for 10-15 minutes, overcoming the lack of air and the desire to breathe.
If breathing is not enough at all, you can make it a little deeper.
When performed correctly, the body will be filled with warmth, and then with heat, you will want to take a deep breath. To overcome this desire, you need to relax the diaphragm.
At the exit, do not change the depth of breathing.

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

Muscle tension:

Lie on your stomach, with force press your chin to the floor or a fist placed under it.
Hold your breath, increasing the pressure of the chin. Endure as long as possible.
When it is not possible to hold the breath, strain other parts of the body - raise the head and shoulders, pull the arms one by one, then the legs.

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

Breath hold:

Stand up straight, take a deep breath.
Hold on for as long as you can.
Exhale forcefully through your mouth.

At first, the breath delays will be short, but over time they will become much longer. To control the change in the duration of pauses, the exercise must be performed with a stopwatch.

Shallow breathing training

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

Make the maximum possible delay. When strong feeling lack of air, take minimal breaths. If there is an irresistible urge to inhale deeply, 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 steps.
Breathe shallowly at first for a couple of minutes, and then bring these periods up to 15 minutes.

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

Basic exercises

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

We breathe shallowly, performing each respiratory movement for 5 seconds, including maintaining a pause of the same duration after each exhalation. We do 10 repetitions.
We breathe deeply, but the duration of the respiratory movements is increased 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 nose with our fingers along the entire length, holding our breath.
Breathe alternately through the nostrils - 10 repetitions.
We retract the 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 12 times. At the end, hold your breath to the limit, exhale strongly.
We breathe rarely by levels:
1st level: All respiratory movements, including the delay after each exhalation, last 5 seconds. We do 4 repetitions and without a break we move on to the next level.
2nd level: We repeat the exercise of the previous level, but we make an additional delay after each breath.
3rd level: We increase the duration of inhalation and exhalation to 7.5 seconds, we do the delay only after exhalation for a duration of 5 seconds. We perform 6 repetitions.
4th level: We repeat the exercise of the second level, but the duration of each movement is increased 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 delay the pause - while standing, hold your breath as long as possible, first after exhalation, then after inhalation. Do 1 time.
The same exercise, sitting - 10 repetitions.
The same exercise in walking in place - 10 repetitions.
The same exercise, squatting - 10 repetitions.
We breathe superficially - completely relax, breathe with the chest, gradually making the respiratory movements less deep until they are performed only in the nasopharynx. Follow this rhythm for 3-10 minutes.

Important! All Buteyko breathing exercises 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 whole organism. 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;
fever, headaches;
pain in the 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 called the control pause, which is performed after a normal exhalation and is counted until the first slight desire to take a breath. That is, it shows how many people can not breathe without the slightest tension. To measure the control pause, you need to breathe in the usual rhythm for 5 minutes, and then carry out the indicated test. After it, breathing should remain the same as it was before the test.

While the control pause does not exceed 10 seconds, the body is cleared of superficial problems. Usually there is an increased secretion of all liquids and mucus, symptoms develop that resemble a cold, dryness appears in the oral cavity and nasopharynx, and intense thirst.
With a pause of 20 seconds, everything starts to hurt, including places of old injuries or operations, all chronic diseases become aggravated, sputum is intensively separated, and in case of pulmonary diseases, the temperature rises greatly.
The possibility of a delay of 30 minutes begins a psychological cleansing, which causes a reaction of the nervous system, crying for no reason appears, irritability increases, and depression may develop.
When the pause lasts 40 seconds, a cardinal cleansing is already taking place - the state of blood vessels, metabolic processes, the work of all organs are normalized, cardiovascular problems, allergies, hypertension are eliminated, neoplasms are resolved.
After reaching 60 seconds, the body is completely cleansed and healed, but negative manifestations still remain and manifest themselves depending on the presence and type of the most chronic diseases. Language will be the indicator of reaction. If there is a raid, then the process has not yet ended. 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 each body is individual, and the result largely depends on its characteristics. However, it is still worth trying this unique method, since there is always a chance of a positive outcome if a person himself strives for recovery.

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

Introduction

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.

*The most important indicators of breathing and health The object that allows a person to breathe shallowly is the diaphragm. KP Buteyko formulated the essence of his method as a decrease in the depth of breathing by relaxing the diaphragm.

Proper breathing according to Buteyko is neither seen nor heard, only through the nose. The breath is so small that neither the chest nor the stomach sways. Breathing is very shallow, the air descends approximately to the collarbones, and carbon dioxide “stands” below. You seem to be sniffing 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 smaller the better.

And so let's get started with the exercises.

Sit on a chair, relax, look just above the eye line. Relax the diaphragm (breathing should be shallow) in the chest there is a feeling of lack of air. Stay in this state for 10-15 minutes. If the desire to breathe intensified, increase the depth of breathing a little. At the same time, breathe as if with the very tops of the lungs. With proper training, it will definitely appear at first warm, then it will become hot, after 5-7 minutes perspiration may appear with any desire to breathe - fight only by relaxing the diaphragm.

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

All exercises are performed necessarily with breathing through the nose and without noise. Before the implementation of the complex and after it, control measurements are performed: MP - maximum pause, pulse. Normally, for adults, MP is satisfactory - 30 seconds, good - 60 seconds, excellent - 90 seconds. Pulse satisfactorily - 70 bpm, good - 60 bpm. excellent - 50 beats / min. For middle and older children school age The MP is normally 1/3 less, the 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 K.P. Buteyko, aimed at developing the right breathing, as well as developing the ability of a person to hold his breath, both on inhalation and on exhalation, both at rest and during physical exertion.

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 sections of the lungs and ending with the lower sections of the lungs, i.e. diaphragm; 5 seconds - pause. 10 times. (3.5 minutes)
Acupressure points of the nose at the maximum pause. 1 time.
Full breath through the right, then the left halves of the nose. 10 times.
Retraction of the abdomen.
Within 7.5 seconds - a full breath, 7.5 seconds - maximum exhalation, 5 seconds - a pause, keeping the abdominal muscles drawn in. 10 times. (3.5 minutes)
Maximum ventilation of the lungs (MVL).
We perform 12 fast maximum breaths and exhalations, i.e. 2.5 seconds - inhale, 2.5 seconds - exhale, for 1 minute. After MVL, we immediately perform the maximum pause (MP) on exhalation, up to the limit. MVL is performed 1 time.
Rare breath. (By levels)
First level:
1-5 seconds - inhale, 5 seconds - exhale, 5 seconds - pause. It turns out 4 breaths per minute. Perform 1 minute, then, without stopping breathing, the following levels are performed.
Second level:
2-5 seconds - inhale, 5 seconds - hold your breath after inhalation, 5 seconds - exhale, 5 seconds - pause. It turns out 3 breaths per minute. Runs 2 minutes
Third level:
3-7.5 seconds - inhale, 7.5 seconds - hold your breath after inhalation, 7.5 seconds - exhale, 5 seconds - pause. It turns out 2 breaths per minute. Runs 3 minutes.
Fourth level:
4-10 seconds - inhale, 10 seconds - hold your breath after inhalation, 10 seconds - exhale, 10 seconds - pause. That's 1.5 breaths per minute. Runs 4 minutes. And so on, who can endure how much. Bring the norm to 1 breath per minute.
Double breath hold.
First, MP is performed on exhalation, then the maximum delay on inhalation. 1 time.
MP sitting 3-10 times, MP in walking in place 3-10 times, MP in 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 an invisible breath or breath at the level of the nasopharynx. During such breathing, at first a slight lack of air will appear, then a medium shortage or even a strong one, indicating that the exercise is being performed correctly. Stay on shallow breathing for 3 to 10 minutes.

All exercises must be performed with breathing through the nose and without noise. Before the implementation of the complex and after it, 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, the reaction of cleaning the whole organism takes place. It is impossible to predict when the reaction will start. It happens, and after a few tens of minutes, and after a few months of classes. There may be several, or there may be none at all.

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

Reactions are not to be feared. She should be happy - because the body is recovering. If it hurt where it didn’t hurt before, then you simply didn’t feel it, but the disease was. It is better not to use drugs, but if you do not dare to give them up, then at least half or less of the usual. Severe patients need monitoring (diabetes requires constant laboratory monitoring).

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

1. Line 10 seconds. What is on the surface is removed from the body. Most often, nasal discharge, salivation, loose stools, frequent urination, thirst, sweat, plaque on the tongue, and sputum are observed. If there were problems with the kidneys and bladder before, cramps may appear. There may be a flu-like condition: chills, fever, purulent discharge from the eyes, nose, weakness or aches all over the body. Appetite is reduced or completely disappears. Tormented by thirst and there is a terrible dryness in the mouth, nose, nasopharynx.

2. Milestone 20 seconds. The nose, lungs, intestines, skin (itching) will react, the joints become painful, the spine hurts, all former postoperative scars, fractures, places of former injuries will be ill, the places of former injections will itch, all infiltrates will resolve after injections that have ever been given to you. Metabolic processes are also partially affected: eczema worsens, headaches may appear. Profuse sputum is produced. If there were sinusitis, frontal sinusitis, the nose was operated on, a large amount of pus, plugs, often with blood, can be released from the nose. The sense of smell and taste sensations will be restored. There may be stool disorders, vomiting. Some people stay at the CP for 10-20 seconds for six months or more, because their body is too toxic. And in order to cleanse yourself, you need to constantly be in the VLHD method. In pulmonary patients, when cleaning, the temperature rises to 41 degrees, but it does not last for days, it jumps up and down. Don't drop the temperature! It is better to use vinegar wraps (only for children). Sputum can go not only in pulmonary patients, but also in hypertensive patients. There may be hemoptysis. It's sloughing off lung tissue destroyed by bronchoscopies and your hoarse old cough. It takes 2-3 years for a complete restructuring of the lungs. Massage helps with restructuring. The liver and heart are massaged only when jogging or jumping rope. Acute emphysema disappears in 1-2 weeks. According to x-ray data, you will get positive dynamics in the lungs. Pictures should be taken before the VLHD session and every six months thereafter.
If dry sputum has gone, it is necessary to put jars, 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 there are any skin disorders, be sure to visit the bath, do not use soap, just rinse and rub with castor oil after the bath.
Hypertensive patients and angina pectoris can start going to the bathhouse only after reaching a stable CP within 30-40 seconds and a pulse not higher than 70. Patients with ischemic disease hearts, you need to take validol for heart failure and during cleansing. Hypertensive patients may have nosebleeds. Do not pack your nose, but substitute a bath of water, put a cold compress on the bridge of your nose.
The discharge from the nose lasts longer than from the lungs. It is not necessary to rinse the nose with medicines, you can
apply lightly salted water, drawing in and releasing it with each nostril in turn.

3. Milestone 30 seconds. At CP 30 seconds reacts nervous system, a person cries for no reason, becomes easily excitable and irritable. Depression may occur, aversion to classes by the VLHD method. This is the so-called psychological cleansing.
In patients with skin diseases, cleansing manifests itself in the form of itching, rashes, which themselves will disappear without the use of ointments and drugs, but under the condition of persistent practice of the VLHD method. In patients with thyrotoxicosis - sobs, tears, in hypertensive patients, the pressure jumps up and down.

4. Line 30-40 seconds. Cleansing is very cardinal: vessels, metabolism, intestines, kidneys are rebuilt, neoplasms dissolve, pressure normalizes. A hypertensive person after reaching 40 seconds is no longer hypertensive. All cardiovascular pathologies disappear with a stable CP of 42-44 seconds. Asthmatic says goodbye to asthma at 22-24 seconds of CP. There is a restructuring of all endocrine functions and systems: the menstrual cycle of the thyroid gland, pituitary gland, adrenal glands, genitourinary sphere. Mastopathy is aggravated, pains appear and menstrual irregularities are possible. With the appearance of mastopathy, no additional actions are needed. Erosion and toxicosis go away. People are losing weight. They lose weight and are very thin, but after cleansing they acquire normal weight, restoring the missing forms, but already with clean, healthy cells.
All metabolic disorders, polyarthritis, osteochondrosis give 40 seconds of wild pain on the CP. There is sand in the urine. Remove stones from the gallbladder and bladder. At the moment from walking the stone, you need to train hard, move, jump, dance, because during physical activity the content of CO2 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 has short-term pain, vomiting, feces with mucus. There may be intestinal colic, cramping pains in the abdomen, urination also becomes more frequent and stool disorder appears. Do not rush to surgical interventions, do not use any painkillers. Try to get rid of all the symptoms with increased training by the VLHD 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 at the previous stages of purification is cleaned. Here it is recommended to provoke a reaction of recovery with some cold disease in combination with a violation of the rules of life (usually in nutrition). At this time, a huge amount of sputum can be released, the deepest parts of the lungs are cleared.

Sometimes during the recovery reaction there is a breaking of the voice. It could be from a previous cough, bronchoscopy. By the way, asthma can start with loss of voice. The first attack of suffocation is
laryngospasms, swelling of the larynx. After the recovery reaction, the voice is restored.

It will hurt the heart, even if there were no complaints about it before. Urine during cleansing brick-red, turbid, with sediment, mucus, fetid with bloody discharge, smelling of drugs. In patients with osteochondrosis, a huge amount of salts comes out, their urine is white, frothy. Saliva in such patients is very unpleasant, it should be spit into a jar. There may be uterine bleeding.

Language is the mirror of reaction. Normally, it should be pink, moist, clean, without furrows and cracks. Yellow plaque - the liver is cleaned, white - the gastrointestinal tract. Dry - lack of water in the body. When the tongue is coated, the patient has an aversion to food, in no case should he be forced to eat. It is necessary at this time to drink plenty of water 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, moist, this means the reactions of recovery at this turn. If the pulse during the cleaning period is more than 100 beats, do not grab the 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, get away from taking the hormone. Do not be afraid of taking a hormonal drug - it reduces breathing, which is good. And this is the most harmless of all the drugs taken by asthmatics.

To facilitate the cleaning period, follow the following:

Do not give up the method, engage in a weak degree of self-suffocation with a relaxation decrease in breathing. the main task- do not breathe, hold on, do not give up positions won from deep breathing.
Take hot showers, sitz baths (only thighs in water), visit the sauna. This is all with chills, if there is no temperature and the heart allows.
Drink more hot salted water. Do not forget to take ordinary table salt during 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 by force, do not distract the body from its own work - cleansing.
You can put jars, mustard plasters, massage.
In no case do not lie: sit or move around the room, but it is better on the street, in the fresh air. While brushing, take honey, tooth powder (washed). white clay - 1 teaspoon 3 times a day. They will transit through the intestines and collect all the poisons.
If during cleaning there are strong cramping pains in the intestines or stabbing pains in the heart, then you need to help yourself with validol and train your breathing hard.
Add 2-3 drops per day of potassium iodide solution to food.
Try to suppress your cough with shallow breathing. Without coughing, sputum is easier to pass.
If the bowels are not working well, take an enema or take a laxative (sodium or magnesium sulfate, senna leaf, buckthorn bark, joster).
The lungs need warmth during the rebuild, so don't overcool at this time, wear a vest. Don't be in a draft. However, do not overheat - you can not wrap yourself up either. Thermal procedures, chest massage are useful.
If cleaning comes in the form of an unbridled cough, then do distracting water procedures - warming up the hands and feet in such hot water whatever you can tolerate. You can massage the collar area.
Do not use sugar, it is better to switch to dried fruits. Grapes and tomatoes have a bad effect on a diseased liver.
If purulent conjunctivitis (purulent discharge from the eyes) appears, then rinse the eyes with a strong solution of green tea, slightly salted.
During cleaning, carefully monitor the condition of the oral cavity, constantly rinse it in an infusion of herbs, the tongue must be cleaned of plaque 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 measurement KP you should rest for 10 minutes. After the measurement, neither the depth nor the respiratory rate should be greater than before the measurement.
MP includes CP plus some volitional delay. The measurement conditions are the same as for KP. Usually MP about twice as much as KP .