Buteyko Breathing Method
Unique breathing exercises from over
100 diseases and health conditions
Self-help guide
 
Samuel Gr eenberg
Text Copyright © 2020 
Warning the author is not r esponsible for any undesirable
consequences in case of the use of medical pr oducts without
consultation with the doctor . Every attempt was made to
provide accurate data. All information pr ovided in this book
does not r eplace medical advice. Disclaimer notice:
Please note information in this book for educational purpose only . Every attempt has been made to providing accurate and complete
information. Readers recognize that creator is not participating in rendering
legitimate, money related or proficient guidance. By reading this book reader agrees that under no circumstances are the
author is not responsible of direct or indirect loses as a result of using
information in this book including - but not limited - any possible errors,
omissions and inaccuracies. Annotation
Our breathing is an amazing tool for healing the body , with its help the
sages of India, China, and Ancient Egypt have been treating diseases for
thousands of years. Respiratory practices affect all organs and systems of
the body , regulate their chemical balance and organize the rhythm. Many
practices are still known only to the elite, but some of them have been
rediscovered by modern health researchers. This book contains unique mate rial: the most effective breathing exercises
according to the Buteyko method. The essence of the Buteyko method is
shallow breathing. The less you breathe in the air, the faster the healing of
the body takes place. The better you can control your health and manage
your state of wellness. All material is presented as clearly as possible, accessible and on the same
model, which allows you to quickly find the necessary exercises and,
without wasting time on reading and understanding, immediately start
classes. In the book you will find step-by-step instructions with photos that
will help you unlearn deep breathing, as well as learn how to breathe
superficially , to get rid of more  than 100 diseases and medical conditions
and regain health and youth. Table of contents :
Chapter 1. A complete list of diseases that the Buteyko method treats
Chapter 2. Introduction to breathing methods
Diseases of civilization
Basic instinct
Who needs breathing exercises
Whom this gymnastics is contraindicated to
Chapter 3. The structure of the respiratory system
Chapter 4. T ypes of breathing
Abdominal breathing
Lower chest breathing
Upper chest breathing
Mixed breathing
Chapter 5. What should be proper breathing? Breathing test
Compare the results
Chapter 6. Curative breath by K. Buteyko
Why you need to learn how to breathe not deeply
What is the ef fectiveness of the technique? The principle of the Buteyko technique
Chapter 7. Preparation for breathing exercises
Test: hold your breath to know if you are healthy
Recommendations
Chapter 8. W arm up for breathing exercises
Exercise 1. Kayak rower
Exercise 2. Persistent soldier
Chapter 9. Learning to breathe correctlyExercise 1. T raining of a pause
Exercise 2. Straining the muscles
Exercise 3. Holding your breath
Chapter 10. 12 exercises that reduce breathing
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 1 1
Exercise 12
3 exercises for getting used to shallow breathing
Chapter 1 1. 10 important exercises to learn how to breathe properly
1. For the work of the upper parts of the lungs
2. Full breath
3. Acupressure of the nose
4. Full breathing with nose
5. Retraction of the abdomen
6. Maximum lung ventilation
7. Rare breath, or breathing by level
8. Double breathe holding
9. The maximum pause
10. Superficial breathing
Exercise "Breathing on the go"
Chapter 12. Exercises to get rid of illnesses and health problemsBronchial asthma
Stress
Anxiety , fear , gloom, depression
Fatigue
Headache
Stuffy nose, flu
Runny nose
Cough, asthma, angina pectoris
Tiredness and exhaustion
Weight loss
Blood circulation improvement
Prolapse of the stomach, intestines, kidneys and uterus
Conjunctival pallor
To improve blood circulation in the eyes
Chapter 13. Maternity exercises
Even breathing
Abdominal breathing
Chest breathing
Shallow breathing
Chapter 14. Breathing exercises in the water
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Chapter 15. Massage of the internal or gans with the help of breathing
Massaging the stomach, intestines, liverMassaging the heart, liver , spleen, kidneys
Massaging the lungs and lymph nodes of the chest
More intensive massage of your lungs
Exercises to improve body function
Chapter 16. Cleansing reaction
Conclusion Chapter 1. A complete list of diseases that the
Buteyko method treats
 
Headaches, convulsive syndromes. Dizziness, fainting. Sleep disturbance. Noise in ears. Memory impairment. Fast fatigability . Irritability . Short temper . Poor attention span. Feeling of causeless fear . Apathy , decreased vitality . Hearing impairment. Paresthesia (loss of sensitivity , more often limbs). Wince in a dream. Tremor and teak. Visual impairment. An increase in senile hyperopia. Flickering in the eyes, a net in front of the eyes. Increased intraocular pressure. Soreness when moving the eyes up and to the side. Rolling strabismus. Radiculitis. Osteochondritis.Crisis type diencephalic and dystonic, sweating, chilliness, causeless
chills. Instability of body temperature such as thermoneurosis. Signs of hyperthyroidism, dysty roidism (defective functioning of the
thyroid gland). Obesity . Exhaustion. The phenomena of pathological menopause. Toxicosis and pathology of pregnancy . Fibromyomas. Mastopathy (fibrocystic breast disease)
Impotence. Frigidity . Infertility . Erosions and polyps of the cervix. Painful periods and cycle disruption. Miscarriages
Spasms of the larynx and bronchi (asthma attacks). Dyspnea. Mouth breathing. No pause after exhaling at rest. Respiratory arrhythmias. Frequent deep breathing. Periodic feeling of lack of air . Sensation of limited mobility of the chest. The feeling of inferiority of the breath. Fear of stuf finess. Rhinitis by the type of vasomotor .Loss of smell. Laryngitis, sinusitis, frontal sinusitis. Tendency to colds (bronchitis, flu). Cough dry or with sputum. Dry mouth or nasopharynx. Radiation damage. Emphysema. Chronic pneumonia
Bronchiectasis and spontaneous pneumothorax. Pain in the chest of a dif ferent nature. Violations of posture. Chest deformity . Tachycardia. Extra systole. Paroxysmal tachycardia. Spasms of the vessels of the heart, limbs, brain, kidneys. Protein in the blood. Bed-wetting. Oxalates, urates in the urine. Nocturia (frequent urination at night). Coldness of limbs and other areas. Pain in the heart. Angina pectoris. Hypertension. Hypotension. Phlebeurysm (varicose veins). Marbling skin. Vascular fragility (bleeding gums, nosebleeds).Sensations of pulsations in various areas (pulsating tinnitus). Myocardial infarction. Stroke. Increased blood coagulation. Thrombosis (thrombophlebitis). Hypercholesterolemia. Eosinophilia. Anemia. Lowering, increasing appetite. Salivation. Loss of taste or perversion. Pain in the pit of stomach. Colitis (constipation, diarrhea). Abdominal pain. Heartburn. Burping. Nausea, vomiting. Flatulence. Gastritis and peptic ulcer of the stomach and duodenum. Fast physical fatigue. Muscle pains. Muscle cramps. Twitching of various parts of the body . Amyotrophy (muscular atrophy). Pain in tubular bones. Dry skin. Pustular rash. Itchy skin.Eczema. Psoriasis. Pallor . Acrocyanosis. Angioedema. Pitting edema of the face. Lipomatosis
Osteophytes and salt deposition. Deposits of cholesterol on the skin. Alcoholism. Addiction, including hormonal dependence. HIV (not AIDS yet). Chapter 2. Introduction to breathing methods
 
Sages at all times said: in order to know God, a person must first ... learn to
breathe! Or rather , improve your breathing and only in this case, a person
will be able to confidently manage not only his own words and emotions,
but also health and even fate. Therefore, in the history of mankind, the process of breathing and conscious
work with it has been given attention by all, without exception, religious
traditions and systems of spiritual practices. So, the Torah tells how God breathed life into Adam, thereby reviving him. It also says that breathing returns to God after a person dies. In many world cultures, breathi ng concepts are also key. Indee d, in many
languages    the words "spirit", "soul" and "breath" have a common origin. From time immemorial, people  have distinguished breathing as the main
property of all living and animated. In Chinese philosophy , one of the main categories of "qi" is defined as "air",
"breath", "ener gy". The ancient Chinese believed that qi permeates
everything in this world and connects everything together . In Indian medicine, the concept of "prana" literally in Sanskrit means "life",
"breath". And yogis are sure that “prana” permeates the entire universe. And from ancient Greek mythol ogy, the word "psyche", which translates as
"soul", "breath", has migrated to the arsenal of world philosophy ,
psychology and medicine. Respiratory practices themselves began many thousands of years ago in the
East: in India - Pranayama, in China - Qi-gun, in Central Asia - the Sufiexercise system,  in Tibet - the breathing practices of Vajrayana  Buddhism. All these eastern teachings penetrated the West only in the 20th century . And in XXI became a vital necessity . The fact is that modern civilizat ion has greatly changed people. And first of
all, we changed because we for got how to breathe properly . You have to pay
a very high price for comfort. After all, our health depends on how we
breathe. Attention! This book is designed to ensure that every person, regardless  of age and
physical condition, can easily apply theory in practice. But it is always
important to remember that any, even the most harmless intervention in the
body can cause serious violations. Therefore, before starting exercise, you
must consult your doctor! Diseases of civilization
 
300 years ago, when medicin e was not developed, sick people were
"rejected" by natural selection. And most people barely survived to
adulthood, without leaving sick of fspring. Under these conditions, only a small part of the diseases was determined by
genetic defects, but most of the diseases were the result of conditions and
lifestyle. Only after antibiotics appeared, serious infections were defeated. People began to die less and live longer . But life has changed. The first fruits of civilization was the emer gence of a huge number of
harmful products, due to which the human body began to become clogged
with toxic concentrates, chemical carcinogens, new refined food products
and alcohol. Human genes were not adapted to such changes. But natural
selection has stopped working because medicine has worked well producing
more and more medications. And then new chronic diseases appeared that
shortened life. Scientists called them "diseases of civilization." At first, they
develop imperceptibly for a person, as the harmful effects of the external
and internal environment accumulate. A person is not sick yet, but is no
longer healthy . But he could be healthy if he began to apply the necessary
measures in a timely manner . Prevention is of particular importance
precisely in the fight against "diseases of civilization." And one of the most important preventive measures is the ability to breathe
correctly . Expert s assure: breathing is a reliable barometer of the state of the
human body. Even by how often and deeply we breathe, you can make an
accurate diagnosis of any ailment and prescribe treatment and in the end to
cure not only the body , but also the head. According to scientists, breathingis closely interconnected not only with a state of health, but also with a state
of consciousness. Maybe breathing not only keeps the soul in the body , but also decides its
fate? Basic instinct
 
What does it mean to breathe correctly? A strange question at first glance. After all, each of us daily makes nearly 20,000 breaths. And we do not
think at all how to do it. Otherw ise, the same tragedy would have happened
to us as with the hedgehog from the joke. Do you remember? The hedgehog
ran through the forest, for got how to breathe, and died. Breathe! This basic instinct is laid in us by nature. A person is considered
born when he takes his first breath, and dead when he takes his last breath. And between the beginning and the end there is only a series of breaths. The same is true with our younger brothers. But everyone breathes different ly. For example, jellyfish have the simplest
form of breathing. Oxygen dissolved in water is absorbed through their
skin, and dissolv ed carbon dioxide is vented out in the same way. And on
the abdo men of insects there are many small holes. Each of these pores is
the entrance to a tube called the trachea. It acts like a human breathing tube,
or breathing throat! Thus, insects breathe in the same way as we do, with
the only difference being that hundreds of breathing tubes can be located on
their abdomen. And the pace of breathing, that is, how often we breathe air , largely depends
on the size of the creature itself. The larger the animal, the slower it
breathes. For example, an eleph ant inhales about 10 times per minute and a
mouse about 200. And with the respiratory rate, it turns out that life
expectancy is directly related: the elephant lives longer than a mouse. And
turtles breathe very slowly and live very long.On average, a person inhales 16 times per minute, but perhaps less often -
6-8 times per minute, and maybe more often - up to 20 times per minute,
depending on the circumstances. Moreover , young children breathe 20-30
times per minute, and infants - 40-60 times! Doctors have long been thinking about the riddle of uneven breathing in
humans. The first information and tips for proper breathing were  discovered
already in Chinese jade inscripti ons, which date back to the VI century BC. Ancient sayings teach: “When breathing, you must do the following: hold
your breath, it accumulates; if it has accumulated, it spreads further; if it
spreads further , it goes down,  it becomes calm; if it becomes calm, it
strengthens. If released, then it grows; when it grows, you need to squeeze
it again. If you squeeze it, it will reach the crown of the head. There it
presses on the head, presses down. A person who follows this method lives,
and whoever acts the other way round dies.” 
Who needs breathing exercises
 
• The method of shallow breathing is shown to everyone, starting from
infancy , and especially to peopl e with illnesses, because it is harmless and
cures over a hundred diseases, eliminating the cause of the disease - carbon
dioxide deficiency in the blood. • If a healthy person at rest after exhalation can hold his breath  for at least
60 seconds, then the possibilitie s of a sick person are extremely limited: the
holding of his breath does not exceed 5-10 seconds. The deeper the breath,
the shorter the pause after exhalation and the delay after it, the harder the
person is sick and it is necessary to correct his breathing as quickly as
possible. • The instructio ns for using the method of volitional eliminat ion of deep
breathing, devel oped by Buteyko, give indications for the method. First of
all it includes: “asthma, angina pectoris, hypertension, obliterating
endarteritis, spasm of cerebra l vessels, bronchi, heart, atherosclerosis,
pulmonary emphysema, skin itching, neurosis. Normalization of breathing
reduces the amount of cholesterol in the blood and shortnes s of breath,
headache, dizziness, insomnia, normalizes weight, cures gastritis, colitis,
nephritis, other diseases of the stomach and intestines, facilitates
menopause, reduces susceptibility to colds and infectious diseases, relieves
allergies, migraines, reduces the likelihood of a stroke, leg vein expansion
with thromboph lebitis, fragility of blood vessels, enlar gement of the thyroid
gland, possibly even paralysis, cancer and many others.” 
Whom this gymnastics is contraindicated to
 
• people with mental illnesses and mental defects that do not allow the
patient to understand the essence of the method and master it;
• diseases that threaten severe bleeding;
• infectious diseases in the acute period;
• insulin-dependent diabetes mellitus;
• patients with aneurysm with lar ge blood clots;
• those who have foreign transplants in the body , as well as after heart
surgery;
• it is advisable for expectant  mothers to under go a cleansi ng reaction
before pregnancy . Also, the Buteyko method will be difficult to apply to people who have bad
teeth and chroni c tonsillitis. It is necessary to cure them or remove diseased
teeth and glands . If this is not done, then it will be difficult to increase the
pause between inspiration and exit, and sometimes deterioration  may occur
with an increase in pause. Chapter 3. The structure of the respiratory system
 
Before proceeding to the description of Buteyko respiratory gymnastics,
let's try to under stand what the respiratory system is and how it works, what
types of breathing are and how well you breathe. For any technique it is very important to understand all the nuances. Only in
this case it will work efficiently . Therefore, do not skip this chapter , trying
to immediately begin to practice. Breathing is a physiological process during which natural gas exchange
occurs in the body . During inspiration, oxygen is supplied to all organs and
tissues, and during expiration carbon dioxide is removed. This mechanism
is supported by the work of the whole system of or gans (Fig. 1). Fig. 1
 The beginning of the airways is the nasal cavities, which are connected to
the pharynx. The walls of the nose form bones and cartilages, and the inner
surface of these cavities is lined with mucous membrane. It is breathing through the nose that is physiologically correct. After all, the
atmospheric air, bypassing the nasal cavities, manages to warm up and clear
itself of microsc opic dust particles. Through the nose, purified and warmed
air enters the upper part of the throat - the throat. The soft palate (small
tongue) divides it into the nasopharynx and oropharynx. For the pharynx
follows the larynx, in which the vocal cords are located. The next stage is the trachea. It has the appearance of a dense tube formed
by unclo sed cartilage rings. It accumulates dust and foreign particles that
can enter the body . In addition, the function of the trachea is to humidify the
air. In the cavity of the chest, the trachea is divided into two tubes - the
bronchi. On them purified and heated atmospheric air enters the lungs. The lungs are paired organs that have a conical shape. In the chest they are
located on both sides of the heart, while the right lung has several large
sizes. Inside they are covered with a thin shell - the pleura. The basis of the
lungs is the so-called bronchial  tree – branching bronchi and bronchioles. Small protrusions in the form of bubbles on the walls of the bronchioles are
called alveoli. A network of capillaries permeates them, and it is through
their walls that gas exchange takes place in the human body . The work of the lungs during inhalation and exhalation can be compared
with the work of blacksmiths. Special intercostal muscles and diaphragm
help the chest to shrink and expand. When you inhale the muscles raise the
chest, the diaph ragm is reduced and thickened. As a result of this process,
the volume of the lungs increases and air enters them as if through a pump. When you exhale, the intercosta l muscles relax, the diaphragm rises and theair is pushed out of the body . The brain coordinates this work transmitting
the orders through the peripheral nerves. Chapter 4. Types of breathing
 
In a healthy person, gas exch ange occurs with the same frequency of
inhalation and exhalation (16–20 breaths per minute). In children,
respiratory rate is higher . It is 20-30 respiratory movements per minute; in
infants, 30–40; in newborns - 40–60. Respiratory rate can vary depending
on physical activity , emotional state, health. Moreover , each person is able
to arbitrarily change the rhythm, depth, structure and level of breathing, to
use different types of breathing in different situations. Depending on which
muscles work, breathing can be abdominal, chest (it in turn is divided into
upper and lower), mixed (it is divided into deep and superficial). Abdominal br eathing
 
It is carried out with the help of contraction of the diaphragm and the
muscles of the abdominal cavity with relative rest of the chest wall. When
you inhale: the shoulders fall, the pectoral muscles weaken and the
diaphragm contr acts and falls. As a result, the negative pressure  in the chest
cavity increases. The lower part of the lungs is filled with air and the abdomen  bulges out. During exhalatio n, the diaphragm relaxes and rises, and the abdominal wall
returns to its original position. Most often, such breathing occur s in men. It
also occurs when a person rests, usually during sleep. Lower chest br eathing
 It involves intercostal muscles. As a result of muscle contractio n, the chest
expands outward and upward, air enters the lungs, and inhalation occurs. During lower breathing, only part of the lungs is filled, only the ribs are
involved. The rest of the body remains stationary . As a result,  there is no
full-fledged gas exchange process. Upper chest br eathing
 
It occurs due to the work of the clavicle muscles. When inhaling, the
clavicle and shoulders rise, and air enters the lungs. In this case, it is
necessary to make a lot of effort, since the frequency of inhalation and
exhalation increases, and the oxygen supply turns out to be insignificant. Such breathing can be deliberate ly caused if the stomach is drawn in. In the
upper chest respiration only an insignificant part of the lungs is involved
and gas exchange is incomplete. As a result, the air is not properly cleaned
or warmed up. This type of breathing is resorted to by women during
childbirth. Mixed br eathing
 
It sets in motion  the entire breathing apparatus. At the same time all types
of musc les and a diaphragm work, and lungs are fully ventilated. Mixed
breathing can be either deep or shallow . Surface breathing is light and fast. The frequency of respiratory movements is up to 60 movements  per minute. During mixed breathing people make a silent breath and noisy intense
exhalation. This allows you to relieve tension from all the muscles of the
body . In superficial breathing, the lungs are only partially filled with air. Only small children breathe superficially . The older the child becomes, thefewer breaths per minute he takes. The breathing of an adult person
acquires a deep character . During deep breathing, the frequency slows down; the lungs fill with air as
much as possibl e. The volume of breath in this case exceeds the permissible
rate. It is widel y believed that exactly deep breathing is correct, because
during it our body is best saturated with oxygen. However , this is not at all
the case. The idea that deep breathing enriches the body with oxygen  as fully as
possible is erroneous. For the body to function normally , it is necessary to
maintain the balance of carbon dioxide and oxygen established by nature. The desire to increase the oxygen content due to deep breathing leads to
oxygen starvation. From deep breathing in 1-3 minutes there is a decrease in pressure or
hypotension, edema, bags under the eyes appear , the thyroid gland is
disturbed, the metabolism increases, the concentration of cholesterol
increases, regardless of diet. In addition, insomnia, irritability develops,
memory deteriorates, and as a result, asthma, heart attacks, strokes, etc. How to maintain an optimal balance of respiration depth, the balance
between oxygen and carbon dioxide, so as not to harm the body? And how
is breathing right in general? Chapter 5. What should be proper breathing? Most people are limited to only shallow breathing, or vice versa , emphasize
deep. And believe that it does not affect their health. In fact, all of the above
types’ respiration deviates from the norm and after a while manifest itself in
the form of diseases. Proper breathing involves the use of the entire lung volume and provides
the body suf ficient oxygen, therefore, has a healing ef fect. It consists of three phases:
1) Involuntary silent breath (necessarily through the nose);
2) Exhalation;
3) A brief pause - respite. All three phases are always present in the act of breathing. Exhalation is
about one second and then followed by a pause - about one and a half
seconds and the return of breathing - about a second. Time relationship may
vary depending on the type and intensity of the load. An untrained person
has a cycle of three phases are repeated on average 16 times per minute, and
that of a trained person - about 8–10 times per minute. Three-phase breathing is provided for by the laws of nature. And I can
assure you, it is the most optimal and effective. Proper breath ing restores
normal activity of the nervous system, increases the vital capacity of the
lungs, blood and tissues actively saturated with oxygen, which affects a
significant improvement in overall health and performance. By the way, it is in a dream that a healthy person breathes as correctly as
possible, since breathing not consciously controlled. The management ofthis process is entirely transferred to the respiratory center . Breathing test
 
Now that you know what proper breathing is, try checking how you
breathe. To do this, conduct a small test. Sit on a chair in a free, relaxed
position. Clothin g should not constrain the body . Close your eyes and wait
for the moment when you hear your own breath. Follow him, but do not
consciously interfere with the process. Your task is to follow the sequence
of filling and emptying the lungs. At the same time, first smoothly  fill the lower part of the lungs with air so
that the stomach moves forward , the diaphragm goes down, then the middle
part (the ribs and chest rise) and finally the upper part (the clavicle should
rise, and the stomach should be pulled up to the spine). During exhalatio n, your stomach should be drawn in, the diaphr agm should
rise, and then the chest and shoulders should lower . Movement during
inhalation and exhalation shoul d be soft, smooth, without sharp jolts and
tension. Repeat them 3 times. On the fourth breath, hold your breath and
record the time in seconds. Then exhale and fix again the time during which
you can do without air entering the lungs. Compar e the r esults
 
In most cases, the duration of inhalation and exhalation will be different. Someone breath es too short, and someone breathes out. With proper
breathing, the duration of inhalation and exhalation should be the same. So
it is time to seriously take up your health. As soon as you master the
technique of proper breathing, it will become your primary need and habit. Chapter 6. Curative breath by K. Buteyko
 
The system of therapeutic respiration, or the so-called strong-willed
elimination of deep breathing, was developed by K. Buteyko,  a doctor , a
Russian scientis t who for many years headed the laboratory of functional
diagnostics at the Institute of Experimental Biology and Medicine of the
Siberian Academy of Medical Sciences of the USSR in Novosibirsk. Due to his profe ssion, Buteyko more than once had to see how people were
dying. He noticed that before death, a person began to breathe deeply . Buteyko suggested that such intense breathing brings death closer , and
therefore could be the cause of a number of diseases. Then Buteyko decided to perform an experiment with his own breath: he
changed the rhythm, depth, intensity . After a while, he noticed that the
tormenting attacks of hypertension became less frequent, moreover , they
were easily removed by breathing exercises, without the help of
medications. So the method of Volitional Elimination of Deep Breathing
(VEDB) was born. Why you need to learn how to br eathe not deeply
 
Improper breath ing can be corrected by volitional effort. A special method
of “volitional elimination of deep breathing” has been developed. Its
essence is a gradual volitional decrease in the depth of breathing at rest,
during motor activity and during physical activity . The principle of proper
breathing is simple - you need to take a shallow , superficial breath for 2-3
seconds, then exhale for 3-4 seconds and try to increase the pause betweenbreaths. At this time, there is a feeling of lack of air; it is it that allows the
human body to relax. But this requires learning to constantly relax the respiratory muscles, or
rather , the diaph ragm, during training until there is a slight sensation of lack
of air . What is the effectiveness of the technique? The method of method of Volitional Elimination of Deep Breathing has
been recognized by official medicine worldwide: many doctors recommend
breathing to their patients "acco rding to Buteyko." In many countries there
are clinics and practitioners for helping people with health problems. For
example, in London there is a clinic where one of the departm ents works
with patients with bronchial asthma using the VEDB technique. According
to statistics, the number of people who recovered from bronchial asthma,
angina pectoris and hypertensio n using the Buteyko method is 96–98% of
those who have used this metho d, despite on these diseases are considered
to be incurable. In addition, the practice of voluntary elimination of deep breath ing helps to
cope with a whole range of chronic ailments - diabetes, allergies, psoriasis,
gastritis, eczema, bronchitis, pneumonia. And all this without expensive
drugs and other methods of exposure! The effective action of the Buteyko method is due to the fact that it allows
you to restore the balance of carbon dioxide and oxygen established by
nature in the body 1: 3. With deep breathing, this balance is disturbed. Excessive oxygen intake actually leads to oxygen starvation. This is due tothe fact that there is an enhanced  removal of carbon dioxide. As a result, the
vessels are compressed, which means that the flow of oxygen is reduced. In addition, excessive ventilatio n of the lungs with deep breathing leads to
metabolic disord ers, decreased immunity , and the appearance of allergies. It
becomes the cause of diseases not only of the respiratory system, but also of
the heart, the gastrointestinal tract and many others. The first reaction of the body to deep breathing is to excite the nervous
system. The lack of carbon dioxide causes insomnia, irritabili ty and even
seizures of an epileptic nature. As a result of reducing the amount of carbon
dioxide, the acid-base balance is disturbed, resulting in an excess of alkali
in the body . Alkalization of the body , in turn, affects the activity of
assimilation of enzymes and vitamins. As a result, metabolism is impaired,
and immune defense also suffers. Its weakening is fraught with the
possibility of getting diseases such as tuberculosis, rheumatism, focal
infections, sinus itis, chronic tonsillitis, allergic reactions, itching, eczema,
chronic runny nose, asthma. In addition, the electrolyte compos ition of the
blood changes, which contribut es to bone growths and the appearance of
tumors. The amount of cholesterol in the blood increases sharply , etc. So, the less deep the breath - the healthier the body is. Why are we, on the contrary , trying to breathe deeper? Firstly , from
childhood we are taught to breathe deeply during physical and
psychological stress. Secondly , there are factors that involuntarily cause
deep breathing:
• overeating, especially the abuse of protein and fatty foods;
• most drugs, especially antibiotics, ephedrine, adrenaline, cardiamin;
• physical inactivity (low physical activity);• bed rest, especially sleep on the back and right side;
• overheating;
• odors of chemical origin: linoleum, rubber , household paints, etc . ;
• neuro-psychic stress;
• gambling;
• smoking;
• alcohol. However , you can fight the habit of deep breathing: consciously hold your
breath, breathe more often or less, deeper or shallower . Training is
necessary , and then the depth of breath can be changed by willpower . This
is exactly what the VEDB method teaches us. The principle of the Buteyko technique
 
The Buteyko method is based  on breathing exercises aimed at nasal
breathing, reduc ing the depth of breathing and relaxation. As a result,
habitual deep breathing is gradu ally reduced to normal. This allows you to
get rid of a deficiency of carbon dioxide and oxygen, eliminate spasms of
blood vessels, establish metabol ism and immunity , which contributes to the
natural recovery of the body . In additi on, shallow breathing prevents the spread of germs in colds. After
all, initially the infection is in the nasopharynx. And only with deep
breathing does it advance to the other respiratory organs - the larynx,
trachea, bronchi, and lungs. Similarly , shallo w breathing works when in stuffy or dirty rooms. It
prevents the sedimentation of dirty air in the bronchi or lungs. Even for women in labor , shallow breathing is most useful, as it removes
cramping during  contractions and facilitates the process of the baby being
born. Chapter 7. Preparation for breathing exercises
 
Its main elements are:
• gradual decrease in the depth of breathing;
• the duration of exhalation is longer than the duration of inspiration by 2 or
more times;
• holding the breath after exhalation until there is a feeling of lack of air and
the constant maintenance of this sensation throughout the workout. Test: hold your br eath to know if you ar e healthy
 
Fig. 2
 
Sit on the edge of the stool so as not to pinch the arteries of the legs (Fig. 2). Take the correct posture, for which to straighten the shoulders and raisethe stomach, taking a regular breath, relax all the muscles of the body and
stomach. Raise the eyes up (it is possible with the eyelids lowered) and
slightly pout lips. “Relaxation of the respiratory muscles entails a natural,
non-violent exhalation,” explained Konstantin Buteyko. “At the end of the
exhalation, you need to pinch your nose with two fingers, fix the start time
of the delay with the second hand on the watch and not breathe until the
first difficulty (slight lack of air), which will determine the light (control)
part of the breath hold.”
The time for which a person can hold his breath is directly proportional to
his state of health. Therefore, the breath holding time will tell you about
your health status:
less than 20 sec - a sick state;
30 sec - pay attention to your health;
60 sec - you are healthy;
90 sec and more - you have a good mar gin of safety . Such a delay in itself is a good training. Performing it every day leads to a
serious increase in the delay time, which will immediately af fect health. Recommendations
 
A control pause is preferably measured on an empty stomach. Otherwise,
blood rushes to the stomach and the respiratory center receives less oxygen
and carbon dioxide and, experi encing starvation, earlier gives a command
to inhale and the pause is shorter . During the test, you need to monitor the change in heart rate: how much it
accelerates with deep breathing and becomes less frequent during exercise. If the pulse sharply quickens  or becomes sluggish - blood pressuredecreases, then the test must be stopped to avoid exacerbation of the disease
or fainting. The level of carbon dioxide in the body depends on the duration of the
pause. The calculation is simple: with a pause of 60 seconds, the CO2 level
is 6.5%. With a pause of 15 seconds, the CO2 level is 4%. Now we divide
60 by 15, it turns out 4. This means that breathing is 4 times deeper than it
should. Heart rate readings shou ld be: for an adult, 70 beats per minute is
satisfactory , 60 beats per minute is good, and 50 beats is excellent. Attention! Be prepared to overcome difficulties and discomfort. During
treatment with the Buteyko method, do not take medication (or reduce the
dosage), do not use other methods of treatment, and consult your doctor . Chapter 8. Warm up for breathing exercises
 
All breathing exercises can be performed within 6-10 minutes. At the end,
relax and rest. Exer cise 1. Kayak r ower
 
 
Fig. 3
 
Stand straight, without straining, lower your hands along the body and place
them slightly behind the body , as shown in Fig. 3. Exhale. Start a slow breath. As the lungs fill, the shoulders rise, then exhale
without delay , lowering the shoulders. Fig. 4
 
With an inhalat ion, as the lungs fill up, slowly take the shoulders back,
bringing the shoulder blades together , bringing your hands together behind
your back. Fig. 5
 
Then exhale slowly , pushing your arms and shoulders forward, while
squeezing the chest. Hands and shoulders do not strain (Fig. 5). With a breath, bend to the right,  stretching the left side and with exhalation,
return to the starting position. Do the same to the left. Do not bend your
neck, hands and keep your back straight. Fig. 6
 
Exhale. Slowly tilt your head back, bending the spine in the chest, inhale
(Fig.6).Fig. 7
 
With an exhalat ion, tilt your head forward, bending the spine in the chest,
look at the knees. Hands hang freely along the body (Fig. 7). Fig. 8
 
Take a breath. Slowly , gently twist the spine, moving one arm behind the
back, the other forward, exhalin g. When returning to the starti ng position,
take a breath. The hips are motionless. Repeat the other way . Fig. 9 and 10
 
Perform circular movements with the shoulders, simulating the movements
of a rower on a kayak: first left shoulder , then right and both at the same
time. The breath is arbitrary . Exer cise 2. Persistent soldier
 
Fig. 1 1
 
Stand upright, raising your head and chest, pulling in your stomach, pulling
your shoulders back, with clenched fists and with hands on the sides of the
body . Rise slowly on your toes, very slowly taking a full breath. Hold your
breath for several seconds while remaining in the same posit ion. Slowly
lower your body to its original position, while exhaling very slowly through
the nostrils. Chapter 9. Learning to breathe correctly
 
Exer cise 1. T raining of a pause
 
Sitting on a chair , relax, lookin g slightly above the line of the eyes. We
relax the diaphragm, starting to breathe so shallowly that a feeling of lack
of air appears in the chest. In this state, you need to be for 10-15 minutes. In the event that there is a need to inhale a little deeper , you need to slightly
increase the depth of breathing. Breathing is performed as if the upper part
of the lungs. If everything is correct, then a feeling of warmth will surely
appear , then it will become hot, then there will be a desire to breathe deeply . In this case, such a desire should  be fought only by relaxing the diaphragm. Out of this state is carried out without changing the depth of breathing. After training, the pause between exhalation and inhalation should be 1-2
seconds longer . All exercises are performed only through the nose, and without noise. Did you do it? You don't feel unwell? Then you are ready to start other
exercises. Exer cise 2. Straining the muscles
 
Fig. 12
 
Fig. 13
 
Lie on your stomach, feel the inhale-exhale - the movement of the chest or
abdomen. Press the chin firmly into the fist or back of the hand. You can try
to open your mouth and tension the muscles of the lower jaw to increase the
pressure on the fist with the chin and remain in this position until you want
to inhale. Then strain any other muscle group - you can with an effort bring
the shoulder blades closer and raise the head as high as possib le, strainingthe muscles of the neck, and your arms are extended along the body . Pull
your hands - one, the other . Then stretch one leg, then the other , and all this
time you feel that the stomach and chest are motionless. It doesn’ t work -
take a look at the cat, which stretches sweetly , and you stretch too. So
advise modern experts. Exer cise 3. Holding your br eath
 
Fig. 14
 
Get up straight. Take a full breath. Hold your chest for as long as possible. Exhale forcefull y through an open mouth (Fig. 14). If you, having gained
experience, want to check how much your ability to hold your breath has
strengthened, then do this exercise with the clock, daily marking your
success. Performing this very important exercise aims to strengthen and develop the
respiratory muscles, and at the same time, the lungs. Frequent practice of
this exercise will inevitably lead to expansion of the chest. Yogis argue that
temporarily holding your breath after the lungs are filled with air is of great
benefit not only to the respiratory organs, but also to the digestive organs,
nervous system, and blood circulation processes. They are convinced thattemporarily holding the breath clears the air that remains in the lungs from
previous breaths and promotes the best absorption of oxygen by the blood. Yogis also claim that such a delayed breath collects the debris accumulated
there from the lungs and, when the air is exhaled, takes it away  with itself
due to the large force of exhalation. Cleansing the lungs is perha ps the most
important thing in holding your breath, and yogis recommend this exercise
to treat various disorders of the stomach, liver, and to treat blood diseases. They also find that performing the exercise helps to eliminate  bad breath,
which very often depends simply on poorly ventilated lungs. Chapter 10. 12 exercises that reduce breathing
 
According to the Buteyko meth od, breathing should be smooth and slow,
without deep and frequent breaths. As a result of training, the depth of
breathing is reduced by willpower , and breathing becomes superficial. Exer cise 1
 
 
Fig. 15
  
Fig. 16
 
Turn your head right, left, tilt it forward, backward, straining the neck
muscles, as shown on Fig.15 and Fig. 16. Exer cise 2
 
Fig. 17
 
Move one arm or both arms to the sides, straining muscles, as shown in
Fig.17. Exer cise 3
 
Fig. 18
 
Squeeze fingers into fists or squeeze any object, you can squeeze your own
fingers of the other hand or an elastic ring, Fig. 18. Exer cise 4
 
Fig. 19
 
Bring the fingers on both hands together and put them on a stool, table,
headboard of the bed and press on them as shown on Fig. 19. Exer cise 5
 
Fig. 20
 
Stretch your lips in a smile "to the ears", Fig. 20. Exer cise 6
 
Fig. 21
 
Pull lips out that they look like a straw as on Fig. 21. Exer cise 7
 
Fig. 22
 
Raise your eyes up as on Fig. 22. Exer cise 8
 
Fig. 23
 
Quickly-quickly rub by your palms of any part of the body: ears, neck, etc. as, for example, shown on Fig. 23. Exer cise 9
 
Fig. 24
 
Clasp your palms and make quick rubbing movements to warm your palms
as on Fig. 24. Exer cise 10
 
Fig. 25
 
Make a rotationa l motion with your hand, as if you were turning  the handle
of a meat grinder , as shown on Fig. 25. Exer cise 1 1
 
Fig. 26
 
Make rotational movements with the hands as on Fig. 26. Exer cise 12
 
Fig. 26
 
Shake your hands quickly-quick ly in the vertical direction; fingers can be
clenched into fists as shown on Fig. 26. 3 exer cises for getting used to shallow br eathing
 
1. You need to try to hold your breath until you feel a lack of air and stay in
this state for as long as you can, taking not deep breaths. If you want to take
a deep breath, start the exercise again. 2. Holding the breath when walking - hold your breath and walk around the
room until you feel a lack of air , then breathe and repeat the exercise again. 3. Breat he superficially for 3 minutes, gradually increasing the time to 10
minutes. These exercises should be tried as often as possible, at least 3-4 times a day
at certain hours. Chapter 11. 10 important exercises to learn how to
breathe properly
 
1. For the work of the upper parts of the lungs
 
Inhale for 5 seconds and exhale for 5 seconds, during which it is necessary
to relax the muscles of the chest. This is followed by a 5 second pause,
during which you need to be in a state of maximum relaxation. Repeat 10
times in 2.5 minutes. 2. Full br eath
 
Here you need to combine diaphragmatic and chest breathing. Within 7.5
seconds, a breath is taken, which is performed with diaphragmatic
breathing, and ends with chest breathing, followed by 7.5 seconds of
exhalation, whic h begins with the upper parts of the lungs, and ends with
the lower parts of the lungs, that is, the diaphragm, then follows  a 5-second
pause. Repeat 10 times in 3.5 minutes. 3. Acupr essur e of the nose
 
Press on your nose randomly with your fingers in several places at the time
of maximum pause. Repeat 1 time. 4. Full br eathing with nose
 Perform full breathing with the right, then the left half of the nose. Pinch
one or the other nostril. Repeat 10 times, (Fig 26). Fig. 26
 
5. Retraction of the abdomen
 
Perform retracti on of the abdomen for 7.5 seconds, on a full breath. This is
followed by a maximum exhale for 7.5 seconds, then a 5-second pause. This is all done so that the abdominal muscles are pulled in all the time. Repeat 10 times in 3.5 minutes, Fig.27. Fig. 27
 
6. Maximum lung ventilation
 
It is necessary to perform 12 as quickly as possible inspi rations and
exhalations. This means that you inhale for 2.5 seconds, and exhale for 2.5
seconds. And so you do it in one minute. After that, you imme diately need
to perfo rm a maximum pause on the exhale. The exhalation should be
maximal. Perform once. 7. Rar e breath, or br eathing by level
 
First level
Within 5 seconds, inhale, within 5 seconds exhale, pause for 5 seconds. This means that 4 breathing cycles should be done within minute. Performfor one minute , after which, without stopping breathing, you need to
perform the following levels. Second level
Inhale within 5 seconds, then 5 seconds pause, 5 seconds exhale, 5 seconds
pause. This means that 3 breat hing cycles will be done per minute. You
need to complete it within 2 minutes. Third level
An inhalation is performed for 7.5 seconds, then pause for 7.5 seconds, then
exhale for 7.5 seconds, after which pause for 5 seconds. That is, you
performed 2 cycles of breathing per minute. Perform 3 minutes. Fourth level
An inhalation is performed for 10 seconds, a pause for 10 seconds, an
exhalation for 10 seconds, and a pause for 10 seconds. Only one and a half
breathing cycles  are obtained per minute. Perform within 4 minutes. It is
necessary to bring to 1 breath per minute over time. 8. Double br eathe holding
 
At the beginnin g, perform a maximum pause on the exhale, then on the
inhale, holding the breath as much as possible. Perform 1 time. 9. The maximum pause
 
Perform the maximum pause in sitting position. Perform 3-10 times. Perform the maximum pause during walking. Perform 3 to 10 times. Perform the maximum pause during squats. Perform 3 to 10 times. 10. Superficial br eathing
 
Sit down and choose a comfortable position in order to relax as much as
possible. Perform chest breathing, gradually reducing the volume of
inhalation and exhalation until the breath becomes invisible, or becomes
breathing at the level of the nasopharynx. Lack of air can serve as evidence that the exercise is performed correctly: at
the beginning of the exercise, it is light, then medium and at the end strong. On this shallow breathing you need to stay from 3 to 10 minutes. Note. All these exercises according to the Buteyko method should be
performed only by breathing through the nose and without noise. Before
proceeding to the complex, as well as after the complex is completed,
control measurements of the maximum pause and pulse should be made. Exercises should be performed on an empty stomach. Exer cise "Br eathing on the go"
 
Fig. 28
 
You have to go with your head held high, with your chin slightly elongated,
keeping your shoulders back and making sure that the steps are equal in
length. Take a full breath, mentally counting to 8 and taking 8 steps at this
time so that the count corresponds to the steps and the breath was taken as if
in 8 stages, but without a break. Exhale slowly through the nostrils,
counting up to 8 in the same way and taking 8 steps at this time. Hold your
breath, continuing to walk and counting to 8. Repeat this exercise until you
feel tired. It should stop the exercise for a while, and after rest, continue. Repeat the exercise several times a day. Some yogis vary this exercise,
holding their breath and counting to 4, then exhale and count to 8. Try this
option. If it turns out to be easier and more pleasant for you, do it. Chapter 12. Exercises to get rid of illnesses and
health problems
 
Bronchial asthma
 
Patients with bronchial asthma should exercise at least 2-3 hours a day. At
rest, and then in motion, it is necessary , by an effort of will, to reduce the
speed and depth  of inspiration and to produce a pause after a long, calm
exhalation. It is also necessary at least 3 times a day (morning, before lunch
and before bedtime) to spend 2-3 long (up to 60 seconds or more) breath
holdings after exhalation, acting in the following order:
1. Sit in a comfortable position, leaning slightly against the back of a chair;
2. After exhalation, hold the nose with two fingers and do not inhale until
the desire to inhale is extremely strong;
3. After a delay , take a slow and shallow breath. After each breath holding, you need to rest for several minutes, and then
repeat the exercise. Regular breath holdings normalize the carbon dioxide
content in the blood and prevent asthma attacks. Stress
 
1. In a stressfu l situation, hold the breath after exhalation for at least 3
seconds or more. 2. “Candle Blow” exercise is also helpful. Take a full breath and hold your breath without tension. Fold lips and
exhale all the air for 3 sharp exhalations. W ith the first exhalation, air leaves
the abdomen, with a second - from the chest, with a third - from the apex of
the lungs. Keep the body and head straight; perform this exercise
vigorously , with enthusiasm. Repeat no more than 3 times. Anxiety , fear , gloom, depr ession
 
Experts say that all the negative emotions of people accumulate  in the area
between the ribs and the upper abdomen. 1. If a person has given negative thoughts and attitudes a place in his mind
and wants to get rid of them, then you need to do a simple exercise. Inhale
and exhale deeply three times. You need to breathe calmly , without tension. On the third exhalation, you should try to exhale all the air in the lungs. After that - a short breath hold. Next is a breath. Thus, you can fill yourself
with new life-giving ener gy and free yourself from negativity . 2. Another exercise is called “Moon Breathing”. Performed by the left nostril and left lung. It is recommended to clamp the
right nostril and to press the right lung with something. Performing the
exercise brings passivity , peace, a sense of constancy . The action is
creating, enhanc ing digestion, healing and soothing. It helps with anxiety ,
sadness and nervous tension. Fatigue
 
Fig. 29
 
Exercise “Stimulating breathing” will help you get rid of fatigue. Take a full breath, hold your breath and perform a long exhale through your
mouth. The air should come out as slowly and completely as possible, with
a whistl ing sound, as when pronouncing the sound “c”. Resistance to the
outgoing sound creates a language. Repeat at least 3 times. Headache
 
“You have a headache,” wrote Konstantin Buteyko. "Immediately reduce
your breathing. How? Start with a maximum pause between inspiration and
expiration. It most rapidly accumulates carbon dioxide. Exhale and make
maximum pause. If you want to breathe deeply , breathe normally
(superficially), then exhale again and again make a maximum pause. Hold
your breath after it. Y our head brightened, the pain was gone. " Stuffy nose, flu
 
You woke up: one nostril is blocked, and in the other you feel certain
dryness. Then you need to plug this breathing nostril with a handkerchief,
or bury your nose in the pillow . Hold your breath, sequentially tensing the
muscles in any sequence. A blocked nostril will open. And you get up, and
all also consistently tighten your muscles and hold your breath. But in another nostril there is some unusual dryness. The body needs help. Take the onion head, cut across and bring to the nose. Inhale volatile
onions, sniff to tears and blow your nose. Onion volatile products kill the
influenza viruse s in a few minutes while they are on the mucou s membrane
in the nose. Do the same when you first sneeze. Runny nose
 
“... a chronic runny nose is like a valve that protects the body  from deep
breathing,” Buteyko explained. “What does a person do? Instead of
reducing breathing, it opens its mouth and breathes even more. And he/she
wonders why he cannot cure a runny nose for 20-30 years. Those, who
understands our theory , should shut his mouth, reduced his breath, and in a
minute the runny nose will end. ” 
Cough, asthma, angina pectoris
 
"You can’t coug h in any way, sputum, which covers the walls of the alveoli,
does not allow carbon dioxide to escape," writes Buteyko. "This is also the
protection of the body . When CO2 accumulates during the cleansing
reaction, it will come out without a cough. ”
“In the Peter and Paul Fortress (Saint Petersbur g, Russia), the guide shows
the camera and says that a revol utionary with tuberculosis was put in it, but
he hated the tsar so much that he cured himself by force of will: he did not
allow himself to cough. This can be done if, at the first urge to cough, make a control pause several
times in a row until the desire to cough passes. Do the same with the
beginning attacks of headache, asthma, angina pectoris. In extreme cases,
you can cough through your nose. At the first urge to cough, take the
correct posture and keep it. This is due to muscle tension, which causes
shallow breathin g and the accumulation of carbon dioxide. The desire to
cough will decrease.” 
Tiredness and exhaustion
 
Take a full breath. Hold the air in yourself for a few seconds. Fold your lips,
as if about to whistle (but do not puff out your cheeks) and then, in small
portions, exhale  forcefully through the hole in the lips. Stop for a moment,
holding the air, and exhale again a little. Repeat this until all air is out of the
lungs. Rememb er that you need  to exhale air through the hole in the lips
with a fair amount of force. This exercise is unusually refre shing for tired and exhausted person. The
first attempt will convince you of this. Practice this exercise until you learn
how to perform it easily and naturally . Weight loss
 
Starting position : lying, sitting or standing - as you feel comfortable. Before
starting, you slowly , but with force, exhale while pulling in the abdominal
wall. Then you slowly inhale through the nose: first you extend the
abdominal wall, then expand the lower ribs, raise the chest and at the same
time expand the upper ribs. At the end of the inspiration, when the air fills
the lungs, the stomach is slightly pulled inward, creating supp ort with the
lungs filled with air. Holding the breath for 1-2 seconds - and begin to
exhale by furthe r drawing the abdomen into the abdominal cavity , the chest
is kept slightly  raised and straightened. Then you gradually relax the
stomach, squeeze the ribs and lower your shoulders, the air goes out
through the nose. As the lungs are released from the air, the chest and
abdomen lower , and the abdominal wall retracts. Exercise is performed in
the morning and in the middle of the day, first 3 times and gradually
brought up to 20 times. Inhal ation and exhalation should pass quietly ,
without the help of muscles. Blood cir culation impr ovement
 
 
Fig. 30
 
Get up straight. Take a full breath, hold your breath. Lean forward slightly ,
pick up a stick or cane at the two ends, firmly squeezing and gradually
putting all the power into the hands that gripped the stick. Lower the stick
and straighten, slowly exhaling  air, Fig. 30. Repeat several times. This
exercise can be done without the help of a stick, imagining it to yourself,
but putting all the power into the imaginary squeezing of the stick with your
hands. This exercise is highly apprecia ted by yoga, as it has the ability to direct
arterial blood to the limbs and direct venous blood to the heart and lungs. Prolapse of the stomach, intestines, kidneys and uterus
 
 
Fig. 31
 
Exercise agains t prolapse of the stomach, intestines, kidneys, uterus are
abdominal breathing exercises. Stand straight, with your feet approximately
30-40 cm apart,  with your feet parallel to the feet. Tilt the housing slightly
forward. Keep your arms bent at the elbows with your palms on your hips,
with your thumb s pointing to your groin. After a full breath, exhale slowly ,
pulling the abdomen inward strongly , raise the diaphragm as much as
possible so that the abdomen “disappears”. It should be noted that this
exercise can only be performed on an empty stomach. Holding the air at
first for 5 secon ds, gradually increase the duration of the breath -holding. Inorder for the diaphragm to rise, the lungs must be free of air until the end of
the exercise. Exercise is an excellent tool against the prolapse of the stomach , intestines,
kidneys, and uterus. It also stimulates the function of the solar plexus,
restores the balance of the autonomic nervous system, has a beneficial
effect on the functioning of the heart, lungs and diaphragm, restores
diaphragm mobility and maintains lung elasticity . In gener al, abdominal exercises are very effective, especially since they are
not difficult to perform. Exercise is contraindicated in all acute forms of
diseases of the abdominal organs and heart diseases. If you feel pain during
the exercise, you should stop exercising and be examined by a doctor . Conjunctival pallor
 
“With a pale conjunctiva of the lower eyelid, a series of maximum pauses
between inhalation and exhalation before stopping uncomfortable
conditions shou ld be applied,” Buteyko wrote. “Plug both nostrils with
cotton, mechanically limiting the depth of breathing. And also to avoid a
deep breath after maximum pauses - sniff the grated horseradish alternately
one and the other nostrils to tears. Drink strong infusions, a decoction of
bitter herb leave s and green tea until the lower eyelid conjunctiv a turns red. Massage the subclavian cavities and knead the upper back.”
  
To impr ove blood cir culation in the eyes
 
Fig. 32
 
Step 1 : starting position: standing, legs together , socks apart, arms along the
body . Take a full breath. Hold your breath as you inhale, preventing air from
escaping through your nose or mouth. Close your eyes. Lean forward so that your head  is below the level of the heart . The knees
can be slightly bent. There should be no tension in the body . Blood flows
directly to the head and eyes. It will be oxygenated blood. Oxygen at this
time will wash away the poisons accumulated in the eyes. Eyes remain
closed.Stay in this position, counting to 5. Gradually increase the retention of this
pose in the account to 15. Calmly and slowly straighten up to the starting position. Just as calmly and slowly , exhale through your mouth, (Fig. 32). Repeat the exercise again. Do this eye cleansing by breathing at least 10 times during the day . Fig. 33
 
Step 2: the starting position is the same. Take a deep breath and hold your
breath as you inhale. Bend in your belt and lean as close to the floor as you can. When the head
is down, close your eyes.When closing your eyes, screw them up as tight as possible. Then open
wide. All the time that you hold your breath as you inhale, counting from 10 to
15, open and close your eyes in the way . Sit up calmly , returning to the starting position. Exhale vigorously through your mouth. Take a breath. Repeat the exercise again. Chapter 13. Maternity exercises
 
Even br eathing
 
First of all, you need to pay attention to how the diaphragm works. Sit
comfortably , place both hands on the diaphragm (under the chest) and
inhale, lifting the chest as high as possible. At the same time, holding your
breath, relax your shoulders and keep your head straight. When you lower
your hands to your knees, the diaphragm is released and your breathing
becomes deeper . Note that the chest expands when you inhale, and contracts
when you exhal e. This movement is the main one with all phys ical efforts. You need to train your ability to breathe evenly , regardless of whether you
exercise or give birth, and this ability will increase when you improve your
sensation of muscles that help your diaphragm during breathing. Now put one hand on the stomach and the other on the chest , inhale and
expand both the chest and the abdominal cavity . Then exhale. Toward the
end of the exha lation, slowly pull the stomach up and in. Inhale again,
slowly expanding the abdome n first, and then the chest, then exhale,
slightly pulling  the abdomen towards the back. Repeat several times. Balance the breath at the expense of 1-2-3-4 - inhale, 1-2-3-4 - exhale. Inhale through the nose; exhale the way as you feel comfortable. It is possible that your head will feel slightly dizzy or your child will stir,
having received an unexpectedl y large portion of oxygen. Breathe a little
slower and everything will pass. If not, stop training for full breath and
breathe as you used to. You need to breathe at a speed of 4-6 breaths per
minute. Abdominal br eathing
 
First take 6 full breaths, and then change your breathing a bit: when you
exhale, relax your abdominal muscles. When the abdominal cavity is not
involved in the breathing process, the breath will be less deep, and the
relaxed abdominal muscles will not respond to exhalation. Place both hands
on the lower abdomen to check how relaxed these muscles are. When the
uterus contracts during childbir th, the ability to relax the muscles of the
abdominal cavit y is very usefu l to you (the uterus will be able to move
freely). T rain to breathe at a speed of 6-10 times per minute. Chest br eathing
 
Fig. 34
 
Now try to train chest breathing  using only the muscles of the chest. Place
both hands on the ribs under the chest so that the fingers touch the ribs and
the thum b is pointing to the back . Inhale and separate the finger s so that the
ribs expand, exhale - and the fingers join. Repeat several times. Watch the
abdominal cavit y. It moves slightly, but does not participate in the process
of breath ing. Now your breathing is more superficial and faster , 12-20 times
per minute. The count for inhalation and exhalation should be the same. It’s
difficult to regulate the breathing process, but these exercises will help you
to consciously prepare for the birth process, as they are extremely important
for their relief, Fig. 34. Shallow br eathing
 
Try breathing while tensing your chest muscles even less. Open your mouth
so that the tongu e rests relaxed, resting its tip against the front lower teeth
and is constantly moistened with saliva. Exhale a little audibly with a slight
push of air out. Try to keep air over a moist tongue to avoid dry throat. Gently push the air out again, and you will find that after a little effort to
exhale, a calm breath occurs by itself. Listen to the rhythm of the sounding
breath: as if the child is portraying a moving train. Breathing should be
superficial and thus frequent. The body moves slightly in the diaphragm,
which, in turn, will cause the stomach and chest to move slightly. Try to
keep your shoulders relaxed and the upper half of your body moving
slightly . It is necessary to breathe so that in one second to produce one
exhale. Let the air exit as freely  as it enters. Return to chest breathing, then
to abdominal breathing and then do full breathe several times. Using this breathing training technique, you should exhale with effort when
the muscles involved in the exercise contract. Inhale when the muscles are
relaxed. During  hard work or exercise or in the most difficult minutes of
labor during labor , go to shallo w breathing when you feel the need for it. Superficial breathing can help during intense contractions during childbirth. Chapter 14. Breathing exercises in the water
 
Swimming is an excellent way to improve the condition of the respiratory
system. The combination of swimming and special “water” breathing
exercises is especially effective . Regular exercises in the pool form the
correct breathing, develop the lungs, and strengthen the respiratory muscles. It is very important that at the same time hardening of the body occurs at
the same  time. The complex of breathing exercises listed below is designed
primarily for a person with moderate and weak physical fitness, starting
training in water for the first time or after a long break. For those who have
been attending fitness classes for a long time, these exercis es are also
useful, but then they should be performed in a more intensive mode, with a
greater range of movements. Most swimming pools have a sloping bottom.
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        Buteyko Breathing Method
Unique breathing exercises from over
100 diseases and health conditions
Self-help guide
 
Samuel Gr eenberg
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omissions and inaccuracies. Annotation
Our breathing is an amazing tool for healing the body, with its help the
sages of India, China, and Ancient Egypt have been treating diseases for
thousands of years. Respiratory practices affect all organs and systems of
the body, regulate their chemical balance and organize the rhythm. Many
practices are still known only to the elite, but some of them have been
rediscovered by modern health researchers. This book contains unique mate rial: the most effective breathing exercises
according to the Buteyko method. The essence of the Buteyko method is
shallow breathing. The less you breathe in the air, the faster the healing of
the body takes place. The better you can control your health and manage
your state of wellness. All material is presented as clearly as possible, accessible and on the same
model, which allows you to quickly find the necessary exercises and,
without wasting time on reading and understanding, immediately start
classes. In the book you will find step-by-step instructions with photos that
will help you unlearn deep breathing, as well as learn how to breathe
superficially, to get rid of more  than 100 diseases and medical conditions
and regain health and youth. Table of contents :
Chapter 1. A complete list of diseases that the Buteyko method treats
Chapter 2. Introduction to breathing methods
Diseases of civilization
Basic instinct
Who needs breathing exercises
Whom this gymnastics is contraindicated to
Chapter 3. The structure of the respiratory system
Chapter 4. T ypes of breathing
Abdominal breathing
Lower chest breathing
Upper chest breathing
Mixed breathing
Chapter 5. What should be proper breathing. Breathing test
Compare the results
Chapter 6. Curative breath by K. Buteyko
Why you need to learn how to breathe not deeply
What is the ef fectiveness of the technique. The principle of the Buteyko technique
Chapter 7. Preparation for breathing exercises
Test: hold your breath to know if you are healthy
Recommendations
Chapter 8. W arm up for breathing exercises
Exercise 1. Kayak rower
Exercise 2. Persistent soldier
Chapter 9. Learning to breathe correctlyExercise 1. T raining of a pause
Exercise 2. Straining the muscles
Exercise 3. Holding your breath
Chapter 10. 12 exercises that reduce breathing
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Exercise 10
Exercise 1 1
Exercise 12
3 exercises for getting used to shallow breathing
Chapter 1 1. 10 important exercises to learn how to breathe properly
1. For the work of the upper parts of the lungs
2. Full breath
3. Acupressure of the nose
4. Full breathing with nose
5. Retraction of the abdomen
6. Maximum lung ventilation
7. Rare breath, or breathing by level
8. Double breathe holding
9. The maximum pause
10. Superficial breathing
Exercise "Breathing on the go"
Chapter 12. Exercises to get rid of illnesses and health problemsBronchial asthma
Stress
Anxiety, fear, gloom, depression
Fatigue
Headache
Stuffy nose, flu
Runny nose
Cough, asthma, angina pectoris
Tiredness and exhaustion
Weight loss
Blood circulation improvement
Prolapse of the stomach, intestines, kidneys and uterus
Conjunctival pallor
To improve blood circulation in the eyes
Chapter 13. Maternity exercises
Even breathing
Abdominal breathing
Chest breathing
Shallow breathing
Chapter 14. Breathing exercises in the water
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Exercise 6
Exercise 7
Exercise 8
Chapter 15. Massage of the internal or gans with the help of breathing
Massaging the stomach, intestines, liverMassaging the heart, liver, spleen, kidneys
Massaging the lungs and lymph nodes of the chest
More intensive massage of your lungs
Exercises to improve body function
Chapter 16. Cleansing reaction
Conclusion Chapter 1. A complete list of diseases that the
Buteyko method treats
 
Headaches, convulsive syndromes. Dizziness, fainting. Sleep disturbance. Noise in ears. Memory impairment. Fast fatigability. Irritability. Short temper. Poor attention span. Feeling of causeless fear. Apathy, decreased vitality. Hearing impairment. Paresthesia (loss of sensitivity, more often limbs). Wince in a dream. Tremor and teak. Visual impairment. An increase in senile hyperopia. Flickering in the eyes, a net in front of the eyes. Increased intraocular pressure. Soreness when moving the eyes up and to the side. Rolling strabismus. Radiculitis. Osteochondritis. Crisis type diencephalic and dystonic, sweating, chilliness, causeless
chills. Instability of body temperature such as thermoneurosis. Signs of hyperthyroidism, dysty roidism (defective functioning of the
thyroid gland). Obesity. Exhaustion. The phenomena of pathological menopause. Toxicosis and pathology of pregnancy. Fibromyomas. Mastopathy (fibrocystic breast disease)
Impotence. Frigidity. Infertility. Erosions and polyps of the cervix. Painful periods and cycle disruption. Miscarriages
Spasms of the larynx and bronchi (asthma attacks). Dyspnea. Mouth breathing. No pause after exhaling at rest. Respiratory arrhythmias. Frequent deep breathing. Periodic feeling of lack of air. Sensation of limited mobility of the chest. The feeling of inferiority of the breath. Fear of stuf finess. Rhinitis by the type of vasomotor. Loss of smell. Laryngitis, sinusitis, frontal sinusitis. Tendency to colds (bronchitis, flu). Cough dry or with sputum. Dry mouth or nasopharynx. Radiation damage. Emphysema. Chronic pneumonia
Bronchiectasis and spontaneous pneumothorax. Pain in the chest of a dif ferent nature. Violations of posture. Chest deformity. Tachycardia. Extra systole. Paroxysmal tachycardia. Spasms of the vessels of the heart, limbs, brain, kidneys. Protein in the blood. Bed-wetting. Oxalates, urates in the urine. Nocturia (frequent urination at night). Coldness of limbs and other areas. Pain in the heart. Angina pectoris. Hypertension. Hypotension. Phlebeurysm (varicose veins). Marbling skin. Vascular fragility (bleeding gums, nosebleeds). Sensations of pulsations in various areas (pulsating tinnitus). Myocardial infarction. Stroke. Increased blood coagulation. Thrombosis (thrombophlebitis). Hypercholesterolemia. Eosinophilia. Anemia. Lowering, increasing appetite. Salivation. Loss of taste or perversion. Pain in the pit of stomach. Colitis (constipation, diarrhea). Abdominal pain. Heartburn. Burping. Nausea, vomiting. Flatulence. Gastritis and peptic ulcer of the stomach and duodenum. Fast physical fatigue. Muscle pains. Muscle cramps. Twitching of various parts of the body. Amyotrophy (muscular atrophy). Pain in tubular bones. Dry skin. Pustular rash. Itchy skin. Eczema. Psoriasis. Pallor. Acrocyanosis. Angioedema. Pitting edema of the face. Lipomatosis
Osteophytes and salt deposition. Deposits of cholesterol on the skin. Alcoholism. Addiction, including hormonal dependence. HIV (not AIDS yet). Chapter 2. Introduction to breathing methods
 
Sages at all times said: in order to know God, a person must first. learn to
breathe. Or rather, improve your breathing and only in this case, a person
will be able to confidently manage not only his own words and emotions,
but also health and even fate. Therefore, in the history of mankind, the process of breathing and conscious
work with it has been given attention by all, without exception, religious
traditions and systems of spiritual practices. So, the Torah tells how God breathed life into Adam, thereby reviving him. It also says that breathing returns to God after a person dies. In many world cultures, breathi ng concepts are also key. Indee d, in many
languages    the words "spirit", "soul" and "breath" have a common origin. From time immemorial, people  have distinguished breathing as the main
property of all living and animated. In Chinese philosophy, one of the main categories of "qi" is defined as "air",
"breath", "ener gy". The ancient Chinese believed that qi permeates
everything in this world and connects everything together. In Indian medicine, the concept of "prana" literally in Sanskrit means "life",
"breath". And yogis are sure that “prana” permeates the entire universe. And from ancient Greek mythol ogy, the word "psyche", which translates as
"soul", "breath", has migrated to the arsenal of world philosophy,
psychology and medicine. Respiratory practices themselves began many thousands of years ago in the
East: in India - Pranayama, in China - Qi-gun, in Central Asia - the Sufiexercise system,  in Tibet - the breathing practices of Vajrayana  Buddhism. All these eastern teachings penetrated the West only in the 20th century. And in XXI became a vital necessity. The fact is that modern civilizat ion has greatly changed people. And first of
all, we changed because we for got how to breathe properly. You have to pay
a very high price for comfort. After all, our health depends on how we
breathe. Attention. This book is designed to ensure that every person, regardless  of age and
physical condition, can easily apply theory in practice. But it is always
important to remember that any, even the most harmless intervention in the
body can cause serious violations. Therefore, before starting exercise, you
must consult your doctor. Diseases of civilization
 
300 years ago, when medicin e was not developed, sick people were
"rejected" by natural selection. And most people barely survived to
adulthood, without leaving sick of fspring. Under these conditions, only a small part of the diseases was determined by
genetic defects, but most of the diseases were the result of conditions and
lifestyle. Only after antibiotics appeared, serious infections were defeated. People began to die less and live longer. But life has changed. The first fruits of civilization was the emer gence of a huge number of
harmful products, due to which the human body began to become clogged
with toxic concentrates, chemical carcinogens, new refined food products
and alcohol. Human genes were not adapted to such changes. But natural
selection has stopped working because medicine has worked well producing
more and more medications. And then new chronic diseases appeared that
shortened life. Scientists called them "diseases of civilization. " At first, they
develop imperceptibly for a person, as the harmful effects of the external
and internal environment accumulate. A person is not sick yet, but is no
longer healthy. But he could be healthy if he began to apply the necessary
measures in a timely manner. Prevention is of particular importance
precisely in the fight against "diseases of civilization. " And one of the most important preventive measures is the ability to breathe
correctly. Expert s assure: breathing is a reliable barometer of the state of the
human body. Even by how often and deeply we breathe, you can make an
accurate diagnosis of any ailment and prescribe treatment and in the end to
cure not only the body, but also the head. According to scientists, breathingis closely interconnected not only with a state of health, but also with a state
of consciousness. Maybe breathing not only keeps the soul in the body, but also decides its
fate. Basic instinct
 
What does it mean to breathe correctly. A strange question at first glance. After all, each of us daily makes nearly 20,000 breaths. And we do not
think at all how to do it. Otherw ise, the same tragedy would have happened
to us as with the hedgehog from the joke. Do you remember. The hedgehog
ran through the forest, for got how to breathe, and died. Breathe. This basic instinct is laid in us by nature. A person is considered
born when he takes his first breath, and dead when he takes his last breath. And between the beginning and the end there is only a series of breaths. The same is true with our younger brothers. But everyone breathes different ly. For example, jellyfish have the simplest
form of breathing. Oxygen dissolved in water is absorbed through their
skin, and dissolv ed carbon dioxide is vented out in the same way. And on
the abdo men of insects there are many small holes. Each of these pores is
the entrance to a tube called the trachea. It acts like a human breathing tube,
or breathing throat. Thus, insects breathe in the same way as we do, with
the only difference being that hundreds of breathing tubes can be located on
their abdomen. And the pace of breathing, that is, how often we breathe air, largely depends
on the size of the creature itself. The larger the animal, the slower it
breathes. For example, an eleph ant inhales about 10 times per minute and a
mouse about 200. And with the respiratory rate, it turns out that life
expectancy is directly related: the elephant lives longer than a mouse. And
turtles breathe very slowly and live very long. On average, a person inhales 16 times per minute, but perhaps less often -
6-8 times per minute, and maybe more often - up to 20 times per minute,
depending on the circumstances. Moreover, young children breathe 20-30
times per minute, and infants - 40-60 times. Doctors have long been thinking about the riddle of uneven breathing in
humans. The first information and tips for proper breathing were  discovered
already in Chinese jade inscripti ons, which date back to the VI century BC. Ancient sayings teach: “When breathing, you must do the following: hold
your breath, it accumulates; if it has accumulated, it spreads further; if it
spreads further, it goes down,  it becomes calm; if it becomes calm, it
strengthens. If released, then it grows; when it grows, you need to squeeze
it again. If you squeeze it, it will reach the crown of the head. There it
presses on the head, presses down. A person who follows this method lives,
and whoever acts the other way round dies. ” 
Who needs breathing exercises
 
• The method of shallow breathing is shown to everyone, starting from
infancy, and especially to peopl e with illnesses, because it is harmless and
cures over a hundred diseases, eliminating the cause of the disease - carbon
dioxide deficiency in the blood. • If a healthy person at rest after exhalation can hold his breath  for at least
60 seconds, then the possibilitie s of a sick person are extremely limited: the
holding of his breath does not exceed 5-10 seconds. The deeper the breath,
the shorter the pause after exhalation and the delay after it, the harder the
person is sick and it is necessary to correct his breathing as quickly as
possible. • The instructio ns for using the method of volitional eliminat ion of deep
breathing, devel oped by Buteyko, give indications for the method. First of
all it includes: “asthma, angina pectoris, hypertension, obliterating
endarteritis, spasm of cerebra l vessels, bronchi, heart, atherosclerosis,
pulmonary emphysema, skin itching, neurosis. Normalization of breathing
reduces the amount of cholesterol in the blood and shortnes s of breath,
headache, dizziness, insomnia, normalizes weight, cures gastritis, colitis,
nephritis, other diseases of the stomach and intestines, facilitates
menopause, reduces susceptibility to colds and infectious diseases, relieves
allergies, migraines, reduces the likelihood of a stroke, leg vein expansion
with thromboph lebitis, fragility of blood vessels, enlar gement of the thyroid
gland, possibly even paralysis, cancer and many others. ” 
Whom this gymnastics is contraindicated to
 
• people with mental illnesses and mental defects that do not allow the
patient to understand the essence of the method and master it;
• diseases that threaten severe bleeding;
• infectious diseases in the acute period;
• insulin-dependent diabetes mellitus;
• patients with aneurysm with lar ge blood clots;
• those who have foreign transplants in the body, as well as after heart
surgery;
• it is advisable for expectant  mothers to under go a cleansi ng reaction
before pregnancy. Also, the Buteyko method will be difficult to apply to people who have bad
teeth and chroni c tonsillitis. It is necessary to cure them or remove diseased
teeth and glands. If this is not done, then it will be difficult to increase the
pause between inspiration and exit, and sometimes deterioration  may occur
with an increase in pause. Chapter 3. The structure of the respiratory system
 
Before proceeding to the description of Buteyko respiratory gymnastics,
let's try to under stand what the respiratory system is and how it works, what
types of breathing are and how well you breathe. For any technique it is very important to understand all the nuances. Only in
this case it will work efficiently. Therefore, do not skip this chapter, trying
to immediately begin to practice. Breathing is a physiological process during which natural gas exchange
occurs in the body. During inspiration, oxygen is supplied to all organs and
tissues, and during expiration carbon dioxide is removed. This mechanism
is supported by the work of the whole system of or gans (Fig. 1). Fig. 1
 The beginning of the airways is the nasal cavities, which are connected to
the pharynx. The walls of the nose form bones and cartilages, and the inner
surface of these cavities is lined with mucous membrane. It is breathing through the nose that is physiologically correct. After all, the
atmospheric air, bypassing the nasal cavities, manages to warm up and clear
itself of microsc opic dust particles. Through the nose, purified and warmed
air enters the upper part of the throat - the throat. The soft palate (small
tongue) divides it into the nasopharynx and oropharynx. For the pharynx
follows the larynx, in which the vocal cords are located. The next stage is the trachea. It has the appearance of a dense tube formed
by unclo sed cartilage rings. It accumulates dust and foreign particles that
can enter the body. In addition, the function of the trachea is to humidify the
air. In the cavity of the chest, the trachea is divided into two tubes - the
bronchi. On them purified and heated atmospheric air enters the lungs. The lungs are paired organs that have a conical shape. In the chest they are
located on both sides of the heart, while the right lung has several large
sizes. Inside they are covered with a thin shell - the pleura. The basis of the
lungs is the so-called bronchial  tree – branching bronchi and bronchioles. Small protrusions in the form of bubbles on the walls of the bronchioles are
called alveoli. A network of capillaries permeates them, and it is through
their walls that gas exchange takes place in the human body. The work of the lungs during inhalation and exhalation can be compared
with the work of blacksmiths. Special intercostal muscles and diaphragm
help the chest to shrink and expand. When you inhale the muscles raise the
chest, the diaph ragm is reduced and thickened. As a result of this process,
the volume of the lungs increases and air enters them as if through a pump. When you exhale, the intercosta l muscles relax, the diaphragm rises and theair is pushed out of the body. The brain coordinates this work transmitting
the orders through the peripheral nerves. Chapter 4. Types of breathing
 
In a healthy person, gas exch ange occurs with the same frequency of
inhalation and exhalation (16–20 breaths per minute). In children,
respiratory rate is higher. It is 20-30 respiratory movements per minute; in
infants, 30–40; in newborns - 40–60. Respiratory rate can vary depending
on physical activity, emotional state, health. Moreover, each person is able
to arbitrarily change the rhythm, depth, structure and level of breathing, to
use different types of breathing in different situations. Depending on which
muscles work, breathing can be abdominal, chest (it in turn is divided into
upper and lower), mixed (it is divided into deep and superficial). Abdominal br eathing
 
It is carried out with the help of contraction of the diaphragm and the
muscles of the abdominal cavity with relative rest of the chest wall. When
you inhale: the shoulders fall, the pectoral muscles weaken and the
diaphragm contr acts and falls. As a result, the negative pressure  in the chest
cavity increases. The lower part of the lungs is filled with air and the abdomen  bulges out. During exhalatio n, the diaphragm relaxes and rises, and the abdominal wall
returns to its original position. Most often, such breathing occur s in men. It
also occurs when a person rests, usually during sleep. Lower chest br eathing
 It involves intercostal muscles. As a result of muscle contractio n, the chest
expands outward and upward, air enters the lungs, and inhalation occurs. During lower breathing, only part of the lungs is filled, only the ribs are
involved. The rest of the body remains stationary. As a result,  there is no
full-fledged gas exchange process. Upper chest br eathing
 
It occurs due to the work of the clavicle muscles. When inhaling, the
clavicle and shoulders rise, and air enters the lungs. In this case, it is
necessary to make a lot of effort, since the frequency of inhalation and
exhalation increases, and the oxygen supply turns out to be insignificant. Such breathing can be deliberate ly caused if the stomach is drawn in. In the
upper chest respiration only an insignificant part of the lungs is involved
and gas exchange is incomplete. As a result, the air is not properly cleaned
or warmed up. This type of breathing is resorted to by women during
childbirth. Mixed br eathing
 
It sets in motion  the entire breathing apparatus. At the same time all types
of musc les and a diaphragm work, and lungs are fully ventilated. Mixed
breathing can be either deep or shallow. Surface breathing is light and fast. The frequency of respiratory movements is up to 60 movements  per minute. During mixed breathing people make a silent breath and noisy intense
exhalation. This allows you to relieve tension from all the muscles of the
body. In superficial breathing, the lungs are only partially filled with air. Only small children breathe superficially. The older the child becomes, thefewer breaths per minute he takes. The breathing of an adult person
acquires a deep character. During deep breathing, the frequency slows down; the lungs fill with air as
much as possibl e. The volume of breath in this case exceeds the permissible
rate. It is widel y believed that exactly deep breathing is correct, because
during it our body is best saturated with oxygen. However, this is not at all
the case. The idea that deep breathing enriches the body with oxygen  as fully as
possible is erroneous. For the body to function normally, it is necessary to
maintain the balance of carbon dioxide and oxygen established by nature. The desire to increase the oxygen content due to deep breathing leads to
oxygen starvation. From deep breathing in 1-3 minutes there is a decrease in pressure or
hypotension, edema, bags under the eyes appear, the thyroid gland is
disturbed, the metabolism increases, the concentration of cholesterol
increases, regardless of diet. In addition, insomnia, irritability develops,
memory deteriorates, and as a result, asthma, heart attacks, strokes, etc. How to maintain an optimal balance of respiration depth, the balance
between oxygen and carbon dioxide, so as not to harm the body. And how
is breathing right in general. Chapter 5.
The main idea of the Buteyko method is to breathe shallowly, as the less you breathe in, the faster the healing of the body takes place.
What is the main idea of the Buteyko method?
The Buteyko method is contraindicated for people with mental illnesses and mental defects, those with severe bleeding, infectious diseases in the acute period, insulin-dependent diabetes, patients with aneurysm with large blood clots, those with foreign transplants in the body, and those who have bad teeth and chronic tonsillitis.
Who is the Buteyko method contraindicated for?
The breathing exercises in the water are designed to improve the condition of the respiratory system, develop the lungs, and strengthen the respiratory muscles. Regular exercises in the pool form the correct breathing, develop the lungs, and strengthen the respiratory muscles.
What is the purpose of the breathing exercises in the water?
The method of Volitional Elimination of Deep Breathing (VEDB) has been recognized by official medicine and is recommended by many doctors. It is also used to treat a wide range of chronic diseases, including bronchial asthma, stress, anxiety, and depression.
What is the effectiveness of the Buteyko method?
Proper breathing is essential for maintaining the balance of carbon dioxide and oxygen in the body, and it is necessary to maintain the balance of the autonomic nervous system.
What is the importance of proper breathing?