Holding your breath while exhaling health benefits. Breath-holding exercises benefit or harm. Healing breath holding

If you hold your breath for inhale, then more blood will flow to the heart and lungs, and the ventilated surface of the lungs (about 100 m2) also turns out to be more. In view of the fact that oxygen is constantly consumed in the tissues, then its transition into the blood from the alveolar air during inhalation will be more effective and occur at a lower partial pressure in the alveoli. carbon dioxide at breath-holding at first it will diffuse intensively into the lungs, but since it is not removed from there ("locked"), its partial pressure will equal that in the blood and will contribute to its smooth increase in the body. In turn, an increase in the concentration of carbon dioxide in the blood will contribute to its acidification, which leads to better binding and release of oxygen by hemoglobin. Therefore, holding the breath inhale perfectly stimulates gas exchange in the body and contributes to its saturation with oxygen.

During exhalation and breath holding on exhalation there are other changes. During a strong exhalation, the pressure in the lungs becomes higher than atmospheric pressure, which leads to compression of the vena cava at their entrance to the heart. Hence, the blood flow to the heart is reduced and impeded. If you still hold your breath for exhale- the heart will "idle" contract, like a pump into which water is stopped. Naturally, this will negatively affect his work and blood circulation in general (the pumping function of the blood of the heart is disturbed). Lungs during exhalation and breath holding for exhale compressed; therefore, they receive little blood and the ventilated surface is reduced (about 30 m2). Oxygen practically does not enter the blood, and carbon dioxide is not removed from the blood to the lungs. This leads to a sharp increase in the concentration of carbon dioxide in the blood, which in turn stimulates the respiratory center, and through chemoreceptors and the entire central nervous system. An increase in carbon dioxide in the blood acidifies it and dramatically increases the concentration of hydrogen ions. This means that the body has begun a sharp consumption of electrons - the universal energy of all living things. The rise in body temperature and sweating during breath holding on exhalation is the first and (the main sign of excitation of the body's energy! Hence, holding the breath on exhalation is an excellent stimulator of the overall energy of the body.

If breathing is considered from the position of Yin-Yang, then INHALE (expansion, increase in space, lightness, cooling) is a Yin process; EXHAUST (compression, acceleration of time, heaviness, rise of internal heat) is a Yang process. During the inhalation delay, the Yin process is activated - the accumulation of oxygen in the blood, the transition of carbon dioxide from the blood to the lungs (accumulation, transition from internal to external). During the delay of exhalation, the Yang process is activated - the absorption of oxygen by tissues, the breakdown of substances with the generation of energy (transition from external to internal, work cycle).

Based on the foregoing, the following recommendations follow: 1 - never hold your breath at maximum inspiration, this can lead to stretching of the lung tissue, an increase in the diameter of the alveoli, which in general will adversely affect health. If you need to take a maximum breath, then do it without delay. It is recommended to hold your breath while inhaling within 70-80 percent. from the depth of maximum inspiration. At the same time, than older age, the less the depth of inspiration due to the ribs. When inhaling, work more with the diaphragm and moderately with the intercostal muscles and shoulders. 2 - never hold your breath at the maximum exhalation, this is a sure way to disrupt the work of the heart. If you need to make a maximum exhalation, do it without delay. It is recommended to hold your breath while exhaling within 70-80 percent. from maximum exhalation. The weaker the heart, the smaller the amount of delay on exhalation. While exhaling, work more with the diaphragm - this massages the internal organs and the heart.

How fair are these recommendations? If we turn to the experience of Yoga, then the main breathing exercise is performed as follows - 1:4:2. Where 1 is the time of inspiration; 4 - holding the breath on inspiration, 4 times the time of inspiration; 2 - expiratory time is 2 times longer than inhalation time. There is no exit delay. A full slow exhalation is made and immediately inhaled. Everything is physiological inside and out.

Working in the rhythm of breathing 1:4:2, yogis only increase the time and go through three types of pranayama. Pranayama, in which inhalation, retention and exhalation are equal to 12, 48 and 24 seconds, respectively, is the lowest type of pranayama. The result of such breathing is the perspiration of the body and the removal of impurities from the body. When the time of inhalation, retention in exhalation reaches 24, 96 and 48 seconds respectively, it is called the middle type of pranayama. As a result of this breath, the body begins to tremble from the passage of powerful energies. And, finally, the highest type of pranayama provides for the longest time of inhalation, retention and exhalation, equal to 36, 144 and 72 seconds, respectively. Thanks to the practice of the highest type of pranayama, a person feels the levitation of the body and a surge of Great Bliss.

This material is solely for the development of interest in the topic.

Holding your breath allows you to integrate the systems of the body.
Holding your breath while inhaling can temporarily raise your blood pressure.
Holding the breath while exhaling lowers blood pressure, making it easier for blood to circulate.
Holding the breath while inhaling affects the sympathetic nervous system.
Holding the breath while exhaling affects the parasympathetic nervous system.

What should be remembered when holding the breath?

Remember that the brain will give a signal to breathe in when the level of carbon dioxide (CO2) in the blood rises too high. It does not respond to oxygen levels. The fact is that it reacts to the level of carbon dioxide. If you prepare to hold your breath for a few full breaths when you exhale carbon dioxide, you will be able to hold your breath longer and feel comfortable doing so.

If you feel dizzy and disorientated, stop. Vertigo is not enlightenment. You must build this practice regularly and patiently. Rapid advancement beyond your abilities will not help.

As you practice, create a place of stillness in your awareness and observe the changes in your body and mind. In the practice of holding the breath in or out, remember that the goal is to switch metabolic activity, balance the nervous system and emotional control.

TYPES AND EFFECTS OF BREATHING

Breathing is the main instrument. Improving breathing is the foundation for:

Ensuring health and vitality;
- discovery of creativity of emotions;
- mood control;
- development of concentration;
- provide a sense of connection.

Mindfulness of the breath begins with recognizing the breath both as just the physical breath and as the subtle life force of the body and mind. We will study and break the habit of ignoring the breath. Think of breathing in broader terms than just inhaling and exhaling. Imagine that the breath and its movements are connected with all movements of all emotions and thoughts.

Breath and the Word are closely related. They form the platform from which everything begins, and they build the form and direction of human life. They govern our relationships with ourselves and with others. If we can consciously control certain patterns by shaping our breathing and sound abilities, we can creatively direct our lives and possibilities.

The first action of a child who has left the uterus is a deep breath. We push the water out of our lungs and begin pumping our diaphragm and lungs persistently to get air, the invisible source of our life on Earth. Then we scream! We announce our arrival. All doctors, nurses and parents are waiting for this first sound, the Word, which means that we are whole, we express ourselves and we are alive!

At all times, the sages told us that in order to get to Heaven, become subtle in our perception and control our destiny, firstly, we must improve our breathing and, secondly, appreciate every word we say out loud or about the word itself. The simplest approach to this practice is to use and control the physical breath. This will lead to the management of words and emotions.

Simple Natural Breathing

In correct Simple Natural Breathing, the Navel Center is in motion: on inhalation, the abdomen protrudes outward, on exhalation it is drawn inward. We use inhalation to become wider and exhalation to become taller.

Many people have learned to breathe, on the contrary: when they inhale, they draw in the stomach, thereby reducing the space for breathing. Especially those people who often worry or smoke are committed to this habit.

In order to learn proper breathing, use natural calm breathing and consider the following points:
- wear loose clothing in the abdomen; such clothing will not impede the movement of the diaphragm;
- sit with a straight back, shoulders should be relaxed, eyes closed; you can perform natural breathing while lying on your back.
During Natural Breathing, we breathe through our nose, which filters, warms, and humidifies the air.
Try to perform full exhalations, in which the lungs are emptied as much as possible.

Breath Characteristics

The quantity, quality and circulation of breath create the basis of vitality and creativity. It is a barometer of how much energy normally flows through us and how much reserve energy we have built up for emergencies. Most people don't breathe properly. Signs of shallow, spasmodic breathing are common, as well as breathing top lungs. Lack of relaxation and well-being, both on a personal and collective level, as well as other factors, prevent proper breathing. Of all the positive changes that can occur, deep and long breathing is perhaps the most effective for greater wellness.

Physical Aspect

All movements require tension, however, when a person cannot freely return from muscular or mental tension to a relaxed state, he becomes stressed. Stress causes weak breathing - shallow, impulsive, upper lung breathing in a very rapid rhythm, which leads to chronic tension and weakening of the nervous system. But weak and not correct breathing increases, in turn, susceptibility to stress. All this creates the basis for diseases and disorders in a particular system of the body.

Emotional Aspect

We hold a huge amount of tension and emotional trauma in our muscle structure in the form of a kind of muscular armor. Proper breathing, which changes our breathing habits and characteristics, allows us to release tension. As we increase the overall flexibility of the body and expand the lungs, our sensitivity increases as the armor decreases.

Breathing rate

When we consciously slow down our breathing rate, we benefit ourselves greatly. Typically, men breathe at a rate of 16-18 breaths per minute, women breathe at a rate of 18-20 breaths per minute.

Breathing 8 cycles per minute

Feeling more relaxed. Release from stress and increase mental awareness. The effect on the parasympathetic nervous system begins to occur. Healing processes are taking place.

Breathing 4 cycles per minute

Positive shifts in mental function. Strong sense of awareness, increased clarity of visual perception, increased sensitivity of the body. The pituitary and pineal glands begin to coordinate more precisely, producing a meditative state.

Breathing 1 cycle per minute

20 sec. inhale - 20 sec. inspiratory hold - 20 sec. exhalation Optimal interaction between the hemispheres of the brain. Deep calming of states of anxiety, fears and anxiety. Openness to the feeling of your presence and the presence of the spirit. The development of intuition. The whole brain works - especially the front part of the cerebral hemispheres.

Long Deep Breath (Yogic Breath)

Long Deep Breathing is the first technique that is usually taught after one has mastered Simple Natural Breathing. Long deep breathing uses the entire volume of the lungs, including three sections:

Abdominal or lower;
- chest or middle;
- clavicular or upper.

Long deep breathing begins with the filling of the abdominal cavity, then there is an expansion of the chest, and finally the upper ribs and collarbones are raised. Exhalation occurs in the reverse order: first, the air leaves the upper part of the lungs, then - from the middle. Finally, the Navel Center is drawn inward towards the back.

Benefits of Long Deep Breathing

Relaxes and soothes, thanks to the influence on the parasympathetic nervous system.
- Reduces and prevents the accumulation of toxic substances in the lungs, helping to cleanse the small air alveoli.
- Stimulates brain chemistry, the formation of endorphins, which helps in the fight against depression.
- Helps the brain reach a new level of activity.
- Pushes the spinal fluid to the brain, giving more energy.
- Deep long breathing combined with concentration stimulates the pituitary gland and improves intuition.
- Maximum lung filling revitalizes and re-adjusts the magnetic field.
- Purifies the blood.
- Regulates the acid-base balance of the body, which affects the ability to manage stressful situations.
- Activates and cleanses the nerve channels.
- Helps in breaking habitual subconscious patterns such as fears and feelings of insecurity.
- Helps in the fight against addictions.
- Gives the ability to manage the negative state and emotions, maintaining clarity, sanity and patience.

Holding the breath

The purpose of holding the breath is to gradually tune the nervous system.
The main thing in the mastery of holding the breath is the ability to hold the breath on inhalation or exhalation correctly. Instead, we often "just hold our breath." We stop breathing, draw in the chin, tense the muscles of the neck and throat, tense the tongue. Such a crude technique can create great tension in the eyes, in the back of the head, in the heart, and in the neck. Such a delay of more than 10 seconds is due to the cessation of breathing by creating a countermeasure between the various muscle groups that are involved in respiration. It may be dangerous. Every time you do this wrong technique, you are training your subconscious mind to repeat the mistake.

CORRECT PERFORMANCE. Instead, you can properly train your subconscious mind, and it will serve you even when you are not consciously directing the breath. To hold the breath means to relax the muscles of the diaphragm, ribs and abdomen, which are responsible for the constant movement of the breath.

To hold your breath while inhaling:
- Take a deep breath.
- Direct attention to the collarbones and upper ribs.
- Slightly lift the upper ribs and hold them in this position.
- Relax your shoulders, throat and face.
- Retract your chin.
- Calm down.
- If you feel the urge to exhale, take a small breath in instead.
To hold your breath while exhaling:
- Begin with a full exhalation.
- Pull the Navel Point towards the spine.
- Raise lower part chest and diaphragm.
- Let your upper ribs relax.
- Do not bend at the spine when trying to exhale completely - this will disrupt the diaphragm.
- Retract your chin.
- Calm down.
- If the muscles begin to give impulses to inhale, consciously exhale a little more. This technique can significantly increase the duration of the delay without tension and struggle.

Benefits of Holding Your Breath

Holding your breath allows you to integrate the systems of the body.
- Holding your breath while inhaling can temporarily raise your blood pressure.
- Holding the breath while exhaling lowers blood pressure, facilitating blood circulation.
- Holding the breath while inhaling affects the sympathetic nervous system.
- Holding the breath while exhaling affects the parasympathetic nervous system.

Breath of Fire Technique

Breath of Fire is fast, rhythmic and continuous breathing without pauses between inhalation and exhalation. The length of inhalation is equal to the length of exhalation. (Approximately 2-3 breaths per second).
- It is always performed through the nose with the mouth closed, unless otherwise indicated.
- Breath of Fire comes from the Navel Center and the solar plexus. On exhalation, the air is pushed out powerfully through the nose by drawing in the Navel Center and the solar plexus towards the spine. This movement happens automatically if you quickly squeeze the aperture.
- On inhalation, you need to relax the upper abdominal muscles, the diaphragm will stretch down, and the breath will seem part of the relaxation, and not an effort.
- The chest remains relaxed and slightly raised during the entire breath.
- If breathing is performed correctly, then there can be no stiffness of the arms, legs, face or abdomen.

Begin the Breath of Fire practice with 1-3 minutes. Some people can easily do Breath of Fire for 10 minutes. Some people experience dizziness at the very beginning. If this happens, take a break. Feelings of tingling and lightness are quite normal as your body adjusts to the new breath and new stimulation of the nervous system. Concentration on the point between the eyebrows can relieve these sensations. Sometimes these symptoms are the result of the release of toxins and other chemicals through this technique. Symptoms can be relieved by consuming a large number of water and a light diet.

Breath of Fire is not hyperventilation or Belly breathing.
- There are limitations in the practice of Breathing Fire. They concern pregnant women and women who are going through their monthly cycle.

Benefits of Breath of Fire

It frees the lungs, mucous, blood vessels from toxins and deposits.
- Increases lung capacity and gives vitality.
- Strengthens the nervous system to resist stress.
- Restores balance between the sympathetic and parasympathetic nervous systems.
- Increases physical endurance and prepares you to perform effectively.
- Adjusts a subtle electromagnetic field, so that the blood is saturated with energy.
- Reduces the habits of addiction to drugs, smoking and bad food.
- Increases oxygen supply to the brain, awakening a focused and neutral state of mind.
- Activates the immune system and can help prevent many diseases.
- Provides synchronization of biorhythms of body systems.

Alternate Breathing through the Nostrils

This breath is always relaxed, deep and full. Left hand lies on his knee. thumb right hand close the right nostril, and with the index finger or ring finger of the right hand, close the left nostril.

Close the right nostril and inhale gently and completely through the left nostril.
- Then close the left nostril and exhale through the right.
- Then inhale through the right nostril.
- Close the right nostril and exhale through the left.
- Continue changing nostrils after each breath.

Benefits of Breathing Nadi Shodhana

Alternate breathing through both nostrils has the following effects:
- Balances the right and left hemispheres of the brain
- Integrates and grounds.
- Cleans channels.
- Creates a deep sense of well-being and harmony on the physical, mental and emotional levels.
- May help with headaches, migraines and other symptoms related to stress.
- Inhale through the left nostril, exhale through the right: helps to calm down and integrate unwanted negative emotions and stress.

Great on its own if done before bed.
- Inhale through the right nostril, exhale through the left: gives clarity and a positive mood. Helps you focus on what's important.

Proportional Breathing

When we breathe in different respiratory proportions, we change the time of inhalation, retention and exhalation. Usually we breathe in the same proportion - with equal inhalations and exhalations. A conscious change in the proportionality of breathing gives different effects.

With an emphasis on inhalation, the sympathetic part of the nervous system increases the heart rate and increases blood pressure. With an emphasis on exhalation, the parasympathetic nervous system calms the heart, nerves and has a beneficial effect on the digestive system. It relaxes and gives purification, both on the physical and emotional levels.

Channel cleaning

Breathing in a ratio of 1:4:2 (Inhale - 1 count, hold - 4 counts, exhale - 2 counts) It has a powerful cleansing effect.

Breathing through the Left and Right Nostrils

The simple mechanism of closing and opening the nostrils provides a wide range of techniques for controlling moods and energies. The nerves coming from the two hemispheres of the brain cross at the level of the point between the eyebrows. The left hemisphere is connected with the right side of the body and the right nostril; right hemisphere - with the left side of the body and the left nostril.

In each specific period of time, we breathe mainly through one nostril. The dominant of this or that nostril changes every 90-150 minutes. The length of this cycle reflects the universal rhythms, individual temperament, state of mind and physical balance of the individual. The rhythm itself is associated mainly with the hypothalamus and the pineal gland, as well as other areas of the brain.

You can use the technique of inhaling and exhaling exclusively through the right or left nostril in order to manifest the qualities associated with that nostril. For example, breathing only through the left nostril can help in overcoming compulsive eating habits.

Cannon Breath

Cannon Breathing helps cleanse and strengthen the parasympathetic nerves and improves digestion. Cannon Breathing is the Breath of Fire performed through the mouth.

For Cannon Breathing:
- The mouth forms the shape of the letter "o". In this case, you should not stretch your lips too much.
- The pressure of the breath is on the cheeks, but in spite of this, the cheeks should not be puffed out.

Segmented Respiration

With segmented breathing, we divide the inhalations and exhalations into several equal parts, separating each part a little, so that each part has its own clear beginning and end. It stimulates the central nervous system and the endocrine system.
Instead of inhaling in one long breath, we break the breath into separate “inhales” and “sub-exhales”.

Try not to draw in your nostrils as you inhale and exhale, and do not breathe deeply. The purpose of this breath is to stimulate certain nerves. Keep your nostrils relaxed and direct your attention to the sensation of the breath and to the movement of the diaphragm.

Type of segmented breathing Impact

4 parts inhale
1 part exhale - healing, energizing, uplifting

4 parts inhale
4 parts exhalation - clarity, wakefulness, effect on the endocrine glands

8 parts inhale
8 parts exhalation - calmness, feeling the center

8 parts inhale
4 parts exhalation - focusing, energizing

4 parts inhale
8 parts exhalation - calmness, emancipation, relaxation

Lion's breath

Leo Breath is a powerful breath through the upper chest and throat. It detoxifies and is good for the throat as well as the thyroid gland.

Stick your tongue out of your mouth, stretch it to your chin.
- Breathe powerfully, forcing the breath from the root of the tongue so that it is silent.

Whistling breath (Beak breath)

When breathing with a whistle, the nerve endings in the tongue activate the thyroid and parathyroid glands, while the volume of the lungs increases.
- Fold your lips in the shape of a beak.
- Inhale, producing a thin whistle.
- Exhale through your nose.

Type of Breathing "Beak"

Inhale through your nose and exhale with a whoosh through your mouth. Listen to the subtle whistling sound as you breathe.

Sitali Pranayama

Sitali Pranayama is known for its powerful effect of cooling and relaxing the body. The mind with such breathing becomes clearer. This breathing lowers body temperature and aids in digestion.
Execution technique
- Curl your tongue.
- Inhale through a rolled up tongue.
- Exhale through your nose.
You may notice a bitter taste on the tongue at the beginning. This is a sign of detoxification that will fade over time.

Breath of Sitkari

Sitkari breathing is used to cleanse and activate the endocrine system. You inhale through clenched teeth and exhale through your nose.

Breathing Whatscar

During Vatskar breathing, we inhale air in small sips through the mouth. We lower the air not to the very stomach, but only to the lungs.
Example: Take 8 or more breaths of air, then exhale slowly through your nose.

In Hatha Yoga, holding the breath leads to the release of energy (prana) and allows it to be distributed efficiently. At this point, the yogi can direct it to any place he deems necessary. Yogis practice kumbhaka in order to control prana and thoughts.

There are three types of kumbhaka: the first type is external or pulmonary breathing, the second is internal or cellular breathing and kumbhaka.

The first is pulmonary or external respiration. It ensures the functioning of the nervous and muscular systems and gas exchange in the alveoli. External respiration includes two phases: inhalation and exhalation. Yogis distinguish two more:

1) Rechaka - exhalation;
2) Kumbhaka with empty lungs;
3) Puraka - inhalation (its effectiveness depends on exhalation);
4) Kumbhaka with filled lungs.

All pranayama exercises consist of modifications of these stages. From the point of view of pranayama, holding the breath is of paramount importance, and the other two stages are a necessary condition for the implementation of Kumbhaka.

The second type is internal or cellular respiration. Internal breathing includes all the cells of the body, and this is one of the main tasks of pranayama.

Kumbhaka is one of the three types of pranayama namely puraka, rechaka and kumbhaka. There is also a fourth type called keval-kumbhaka, which is divided into two types: antaranga and bahiranga. Holding the breath causes a certain state in the brain, certain changes in the spinal column, and also in the physical body. Pranayama affects the nervous system and therefore the brain. You do not have to work hard with your lungs.

Kumbhaka is performed in two ways: sahita and kevala. When the breath is held intentionally and deliberately, it is sahita. Sahita kumbhaka is a pause in the breath:

a) after a full inhalation before the beginning exhalation (antara or puraka kumbhaka)

b) after complete exhalation, preceding inhalation (bahya or rechaka kumbhaka).

Kevala means "spontaneously" or "absolutely".

Kevala kumbhaka - a pause in the breath, regardless of puraka or rechaka, similar to when an artist is completely absorbed in his art or a worshiper holds his breath in adoration for his object. This state is often preceded by trembling in the body and fear, similar to the sensations that overwhelm a person who is faced with the unknown. Patience and perseverance will overcome these feelings. Kevala kumbhaka is instinctive and intuitive. In this state, a person is completely absorbed in the object of his worship and is isolated from the world, experiencing a feeling of bliss and peace that surpasses understanding. Individuality is consonant with the Infinite (Hatha Yoga Pradipiha, II, 71).

Antara kumbhaka (antar kumbhaka) is the holding of the Lord in the form of cosmic or universal energy, which is immersed in individual energy. This is the state where the Lord (Paramatma) is united with the individual soul (jivatma).

Bahya kumbhaka (bahir kambhaka) is the state in which the yogi surrenders his very self in the form of breath to the Lord and merges into the Breath of the Universe. This is the noblest form* of self-surrender when the personality of the yogi is completely immersed in the Lord.

Puraka, recaka and kumbhaka cause different effects in the body.

Effects of breath holding.
Holding the breath while inhaling affects the sympathetic nervous system; may temporarily raise blood pressure. Holding the breath while exhaling affects the parasympathetic nervous system; lowers blood pressure by facilitating blood circulation.

Also, the effect of breath holding depends on its duration. There are several grades of Kumbhaka with full lungs.

1. Kumbhaka lasting from 3 to 20 seconds.

The task of this type of Kumbhaka, accessible to all, is to promote the assimilation of the inhaled air. During normal breathing, a person uses 6% of the 21% oxygen in the air. Thus, the exhaled air contains 14-15% oxygen. This is enough to bring a person to life by doing mouth-to-mouth artificial respiration. Holding the breath promotes a more complete assimilation of oxygen by the lungs and the release of excess carbon dioxide. In this case, breathing is performed with maximum efficiency. This type of Kumbhaka can be practiced anywhere, it has no contraindications. It is also a necessary-preliminary step for the following exercises.

2. Kumbhaka lasting from 20 to 90 seconds.

If the breath hold lasts more than 20 seconds, then its results are more obvious. It is not dangerous if all directions are followed. On initial stage It is desirable to study with a teacher. Holding your breath lasts up to reasonable limits (do not force your body and do not use willpower!). Relying on your prudence, this exercise can be practiced every day.

3. Kumbhaka lasting from 90 seconds to several minutes.

This type of Kumbhaka can cause a controlled pre-coma state in a yogi and fully restore the body's lost capabilities.

The most important aspect of pranayama is kumbhaka. It also matters how you inhale and exhale air, but it is the retention of breath that needs to be developed. Kumbhaka excites the abilities inherent in the higher areas of the brain and actually affects the entire brain, develops it, stimulating all the nerve endings, it is one of the main techniques leading to the purification of the mind.

There are eight ways in which pranayama can be practiced, but there are only two ways to do kumbhaka. Breathing can be held either internally or externally. Both of these forms of kumbhaka are performed using conscious control of the breath, but there is another form of kumbhaka that is performed spontaneously through the practice of pranayama. It is called Kevala Kumbhaka. It goes beyond the inner and outer object.

Perfection achieved in yoga by kumbhaka.

“Nothing is unattainable in the three planes of existence for one who has mastered kevala kumbhaka and can hold it for as long as he wishes.” Hatha Yoga Pradipika

When perfection in pranayama (kevala kumbhaka) is achieved, "nothing is unattainable in the three planes of existence." These three planes are conscious, subconscious and unconscious - jagrat, swapna and sushupti. Sahita pranayama affects the conscious and subconscious levels, that is, the body, prana, mind and soul. Kevala kumbhaka results in the awakening of the unconscious mind and body and leads to a state that goes beyond them. If there is awakening in all three planes, then what cannot be achieved or what can remain unknown in this world?

If you are aware of the effects that it gives, I am happy for you. If not, then doubly glad, it's worth a try.
I will not give links, you can find articles on breath-holding, oxygen hydration, etc. in the search engine.

Actually a little about my yesterday's experience. I've been thinking about buying a device "Samozdrav" for a long time.
It allows you to improve your breathing quality. For those who are interested, again, you can easily find it in Yandex.
I know that the device is adjusted to reduce the number of breaths as much as possible, which ultimately increases
oxygen uptake rate.

Actually, few people breathe correctly. For singers, due to a long exhalation when singing, by the way,
higher life expectancy. So sing to your health! What I myself do.
So, I’m going in the car and I think, I can do this without the device. The thought arose
How long can I survive without air?

Got it, it turned out to be 1 minute. Admittedly, I was disappointed.
While driving home, I held my breath several times.
As a result, after half an hour I withstood 2 minutes 10 seconds.
Today is 2 min 30 sec.

It turned out that it is not so difficult.
But the most interesting thing was that the feeling of hunger, which at that moment I had, was gone.

And the thought came to me that correct breathing (i.e. high level air intake)
allows you to eat less corny. This is the secret of pranoeds, "there is how to breathe."
One quantity here does not solve the matter, but everyone can improve the process qualitatively.
The same yoga masters take 2-4 breaths per minute. And we usually 15-18.
In general, I began to dig on the Internet and found confirmation of my thoughts.

Did you know that the record for holding your breath is 19 minutes 21 seconds (Peter Kola).
I would never have thought that this is possible.
And for trained divers, a breath is enough for 5-7 minutes.

Again, professional athletes live less than the average person.
they pump their lungs with a huge volume of air.
There is less oxygen in the mountains, and people live much longer.

And it’s no secret that conditionally for an average person you can always live without shelter and clothes,
without food - 2-3 months, without water - well, let it last a week. But no breath...

How much can you?

I read that if 1 minute, then this is normal. If 2 or more, then overall health is excellent.
Well, whoever has less than a minute and even more than 30 seconds, then take care of yourself urgently!
So you come to the conclusion that it is really more important for the body. So study the topic
spend 20 minutes of your life, maybe extend it for decades.

With Respect, Love and Joy!

Healthy lifestyle, athletic body and development physical abilities never lost their relevance, and now they are even more firmly in vogue. Some people buy exercise equipment, learn to dance or swim, while others develop more unusual skills, such as holding their breath. Benefit or harm - what will be more from this interesting technique?

Uncommon Skill

Control of inhalation and exhalation is required in the process of performing many exercises. During lifting big weights, when diving or preparing for a race on long distance it is also necessary to be able to use such a technique as holding the breath.

The benefit or harm to the body lies in this procedure - is still the subject of controversy. Some experts argue that stopping exhalation or inhalation, even for a short period of time, leads to oxygen starvation and causes irreversible brain damage. Others remind that the management of the respiratory process is an indispensable skill in cases such as:

yoga classes. Holding the breath in this practice is one of the most important techniques and is called "Kumbaha";
breathing practices. Holotropic and three-phase breathing, bodyflex, rebirthing, vayvation and many other systems include a periodic stop of inhalations and exhalations;
diving. For professionals who constantly dive to great depths, holding their breath underwater is one of the key skills. Training allows you not only to concentrate your thoughts and calm down, but also significantly increase lung capacity.

Whether you are into spearfishing, pearl fishing, holotropic breathing or yoga, being able to go without air is a pretty useful skill. However, only if the breath-holding exercises are performed exclusively consciously and in accordance with all the rules.

Human capabilities

It is believed that an ordinary person is able to stop the respiratory process for a period of 30 seconds to 1 minute. This amount of time to hold your breath is normal, and any attempt to increase it can cause dizziness or fainting.

However, there are situations when you need to stay without oxygen for much longer than a minute. So experienced swimmers, divers and pearl divers develop the skill of holding their breath underwater for at least 3-5 minutes, and yoga practitioners may not breathe at all for at least half an hour. And this is despite scientific evidence that the human brain dies in 5-7 minutes of oxygen starvation!

Such results can only be achieved through hard training. Moreover, you must first practice on land and only then practice the exercise in the water. In order to perfectly master the technique of stopping breathing, it is necessary to take into account several important conditions:

absence overweight. To get rid of extra pounds is necessary so that the body needs less oxygen;
learning meditation techniques. Complete relaxation and the ability to control your thoughts slow down the heartbeat and eliminate anxiety. Only in this state a person consumes less oxygen;
saturation of the lungs. There are many different methods that allow you to saturate this organ with oxygen and even increase their volume. Such exercises will help increase the breath holding time, because you can inhale much more.

Regular exercise, no bad habits and the development of breathing techniques allow completely ordinary people to achieve truly impressive results. The world record for stopping breathing underwater is held by Tom Sitas. The 35-year-old German managed to survive without oxygen for 22 minutes and 22 seconds. Tom managed to achieve an amazing result, which was included in the Guinness Book of Records, thanks to many years of training. The German was able to increase the volume of his own lungs by 20 percent.

The benefits of holding your breath

There are several ways to stop the respiratory process, and each of them brings its own benefits to the body:

for 20 seconds, the breath is held on exhalation. The benefits and harms of such an exercise, according to experts, are far from being equivalent. It is believed that such training has no contraindications and allows each cell of the body to optimally absorb oxygen;
delay for up to 90 seconds on exhalation. Prolonged cessation of the respiratory process stimulates metabolic processes, improves digestion, regulates the sweat glands and fills the whole body. life energy. The exercise is especially useful for "rebooting" the nervous system and restoring mental balance;
breath holding for more than 90 seconds. Performing an inhalation technique helps to cleanse, renew the body and activate its hidden capabilities. It is believed that being without oxygen during this time allows you to learn to control your mind.

It is important to remember that doing breathing exercises must be carried out under the guidance of an experienced specialist. Only in this case, training will be absolutely safe for health and will bring maximum benefits to the body.

Harm of breath holding

Is the absence of oxygen always beneficial to the body? This should definitely be clarified, setting out to perfectly master such a technique as holding the breath. The benefit or harm will be the result of training - directly depends on the state of human health.

Mastering a new skill can be harmful in the following cases:

the presence of bad habits;
severe diseases of the heart and blood vessels;
serious mental disorders;
diseases of the endocrine system;
rehabilitation period after a serious illness;
pregnancy.

Despite the presence of some contraindications, the health benefits of breathing exercises are undeniable. According to scientists, it is during such exercises that the body actively produces stem cells - the most important material for the "building" of all our organs. Spiritual teachers claim that by mastering your own breathing, you can find peace of mind and prolong life by at least 10-20 years.

To date, humanity has invented many alternatives to modern medicine. Such methods of prevention and treatment of various pathological conditions adequately compete with drug therapy. One of the most famous world practices of this kind is yoga. Those people who practice such techniques, which came to us from ancient times, are distinguished by excellent health, and also live in complete harmony with their bodies. One of the most well-known means for healing the body in yoga is holding the breath, which is also called Kumbhaka. Let's talk about how holding the breath kumbhaka is carried out, the benefits and harms of the technique, the technique for performing what, how the treatment with holding the breath is carried out.

It is necessary to immediately clarify that you should not start the practice of holding your breath without mastering the simpler elements of yoga, for example, asanas and Shatkarma. In addition, you can use such a remedy for treatment and prevention only after cleaning the body. Experts advise to achieve these prerequisites together, in this case you will get the really desired result.

So pranayama should be started only one and a half years after the systematic practice of asanas. During this time, a person learns to achieve a certain level in mental relaxation.

Why is holding the breath kumbhaka valued? Benefit

The main effect on the body using kumbhak is achieved through the respiratory centers, which are designed to adapt the body's breathing to various changes in the external and internal type. If the environment of a person or his psychological condition changes, the rhythm of breathing immediately changes. This effect is achieved automatically. At the same time, the respiratory center has a direct relationship with the nervous system, as well as with the vagus nerve and the brain center. All these parts of our body are responsible for regulating the functional activity of our internal organs. Accordingly, learning to consciously change the rhythm of breathing enables a person to consciously control the functions of all parts of his body. Thus, such practices give us the opportunity to control the work of the body. From our desire, healing of the liver, stabilization of the nervous system, and even alignment of wrinkles on the face can begin.

Kumbhaka treatment

With the help of breath holdings during pranayama exercises, a person activates the vagus nerve, and it already begins to influence the state of the parasympathetic division of the autonomic nervous system. The vagus nerve is the tenth pair of cranial nerves. It is he who innervates the pharynx and larynx, trachea and lungs. In addition, it is also responsible for the activity of the heart, esophagus, stomach, and small intestine. It is from the activity of the vagus nerve that the functioning of the spleen and kidneys, as well as blood vessels, depends. Also, this part of our body protects the body from the aggressive effects of overexcitation.

Kumbhaka has a stimulating effect on the vagus nerve, promoting salivation and perspiration, decreasing the heart rate and slowing down the pulse. Breath holding helps to optimize intestinal motility and improve the activity of the glands. In addition, this practice perfectly restores nervous balance, so it will be especially useful for neurasthenics.

With a conscious breath holding, an increase in the vitality of the cells of the body is observed, in addition, such an exercise has a stimulating effect on all metabolic processes in the body and helps to increase the amount of energy synthesized by our body.

How is holding the breath kumbhaka done? Execution technique

Breath holding can be performed both on exhalation and on inhalation - with full or empty lungs. Kumbhaka available to everyone lasts from three to twenty seconds. This exercise helps to increase the absorption of inhaled air. This kind of breath-holding can be practiced anywhere, and it is not harmful to health at all. Longer kumbhaks should be performed at first only with a teacher, while the effect of such practices will be more noticeable, but they have certain contraindications for implementation.

The exercises are best performed on an empty stomach, while it is best for you to wear loose and comfortable clothes, and a cycle of asanas should be performed before breathing exercises. During pranayama you should not experience any discomfort.

Who is at risk of holding the breath kumbhaka? Harm to the body

Short breath holdings are completely incapable of harming a person. However, it is worth considering that this practice is completely incompatible with the consumption of alcohol and other substances that cause intoxication of the body. It is worth giving up alcohol, tobacco, as well as meat food at least a couple of days before the start of the exercises. It should also be borne in mind that pranayama is categorically not recommended for people suffering from various mental disorders.

Doctors do not advise practicing kumbhaka for problems with the heart and lungs, as well as for violations in the activity of the endocrine glands. In addition, you should not start holding your breath if you have recently suffered a serious illness, or are now unwell. Certain practices are also categorically contraindicated for women who are expecting a baby.

Thus, holding the breath can effectively heal the body in the very different ages and among representatives of different sexes. This technique has been successfully used for more than five centuries in India, and now has many followers around the world.

Holding your breath

Breathing (external breathing) is a process that is provided respiratory system and represents gas exchange between the body and the environment. When breathing, oxygen enters the body, which is necessary for the processes of biological oxidation, in which a large amount of vital energy is produced. And the carbon dioxide formed in these processes is removed. What happens in the body when holding the breath and whether it brings harm - we will try to figure this out.

Physiology of breath holding

Breathing is one of the few abilities of the body that is controlled consciously or unconsciously. That is, it is a reflex activity, but it can be consciously controlled.

During normal breathing, the inspiratory brain center sends impulses to the muscles of the chest and diaphragm, causing them to contract. As a result, air enters the lungs.

When you hold your breath, carbon dioxide, unable to exit through the lungs, accumulates in the blood. Oxygen begins to be actively consumed by tissues, progressive hypoxia develops (low oxygen in the blood). An ordinary person is able to hold his breath for 30 - 70 seconds, then the brain forces to take a breath. Also, if for some reason the supply of oxygen is limited (for example, in the mountains), then with the help of special receptors that respond to a decrease in oxygen and an increase in carbon dioxide in the blood, the brain receives a signal and increases the intensity of breathing. The same thing happens with active physical activity. This is how the unconscious, automatic regulation of breathing occurs.

When talking, eating, coughing, breath holding occurs periodically on inhalation or exhalation - apnea. Unconscious cessation of breathing for more than 10 seconds can regularly occur in some people at night (sleep apnea).

By engaging in special breathing exercises and practicing conscious breath holding (for example, in yoga or freediving), you can learn to hold your breath for a very long time. Divers hold their breath for about 3-4 minutes, and yoga masters - for 30 minutes or more.

Harm of holding your breath during sleep

As noted above, holding your breath at night during sleep is an involuntary apnea. Its average duration is 20-30 seconds, but sometimes it reaches 2-3 minutes. The symptom of this disease is snoring. A person with sleep apnea stops breathing while sleeping and then wakes up to take a breath. This can continue up to 300 - 400 times a night. The result of this is inadequate sleep, which leads to headaches, irritability, decreased memory and attention, and other negative consequences.

Causes of sleep apnea:

the cerebral respiratory center for some time ceases to give signals to the respiratory muscles;
the air flow cannot reach the lungs due to the narrowing of the lumen of the airways (larynx, nasal passages);
some somatic and nervous diseases.

Holding your breath while you sleep can be dangerous, so treatment is essential.

Healing breath holding

According to scientific research, consciously holding your breath brings great benefits to the body. Proof of this are the achievements of yoga masters.

Breathing exercises have a directional effect on the respiratory apparatus, increases its functional reserves and causes changes in various organs and systems of the body. A person has the ability to use oxygen in smaller quantities, regulate the concentration of carbon dioxide and oxygen in the body, and stimulate internal (cellular) respiration. But this opportunity needs to be developed. This allows you to strengthen physical and mental health, prolong life. Holding the breath while inhaling and exhaling is of paramount importance in breathing exercises.

Important correct execution breath holding techniques for safe and successful practice. To be sure of the correct execution and achieve positive results, you need the help of a qualified instructor.

Holding your breath is an important part of recovery!

The results of many years of research have shown that all absolutely healthy people are distinguished by a high content of carbon dioxide in

blood - 6.5%. It turned out that almost all metabolic processes in the body depend on the amount of CO 2 in the blood. Most people know how important oxygen is for the life of the body. Hemoglobin captures oxygen molecules in the lungs and transfers them to cells. But, if there is little carbon dioxide in the blood, then the oxygen molecule transported by hemoglobin cannot “unstick” from it, getting into the tissues of the body, as a result of which hemoglobin with the same oxygen molecule can circulate in the body for a long time! With a low content of CO2, oxygen-rich blood cannot give it to the tissues. A paradoxical phenomenon is observed, called the Verig Bohr effect: with a lack of carbon dioxide in the blood, the human body experiences acute oxygen starvation even when the blood is supersaturated with oxygen!

There are many different methods for determining the level of CO2 in the blood, one of the simplest is based on measuring in seconds the breath holding time on exhalation, who will last how long without air. So, we exhaled, recorded the time and try not to exhale - a control pause (CP) between inhalation and exhalation of 60 seconds corresponds to a level of carbon dioxide in the blood of 6.5%. If it is less than 5 seconds, it means that the level of CO2 in the blood is approaching the level of 3.5%.

Based on the control pause of holding the breath on exhalation, we can draw the following conclusions about the state of human health:

0-2 sec. - near-death state;

2-5 sec. - a control pause between inhalation and exhalation from two to five seconds indicates a serious state of health, the presence of severe and hidden diseases;

from 5 to 10 seconds inclusive- high-risk zone: any adverse factor leads to a drop in health into a life-threatening zone;

10-20 sec. - poor health under the predominant influence of the energies of ignorance (characteristics of the energies of ignorance: unregulated and disordered life, improper and unbalanced diet, bad habits, bad relationships with others, etc.);

20-24 sec. - transitional period. 20 seconds - the lower border of the transition to the zone of sustainable health with a noticeable influence of the energy of passion combined with ignorance;

After 24 sec. – stability is great, it is very difficult to significantly improve the state of health. All severe stages of diseases (chronic) are left behind. Chronic diseases move into the middle stage of severity. Acute diseases (flu, colds, etc.) are overcome with the help of breathing exercises in 1-3 days. From the point of view of modern Western medicine, this is a "practically healthy person";

30 sec. - the line at which many chronic diseases go away, while others pass into an easy stage;

40-44 sec. - transitional period. 40 seconds - the lower limit of the transition to the zone of sustainable health under the influence of passion with residual elements of ignorance in the gross and ethereal body and with elements of goodness at the level of good everyday habits and the desire for self-consciousness;

After 44 sec. - high stability of health in the energy of passion: great working capacity, optimism, excellent health (but very serious misdeeds in the past - "karmic debts" such as diabetes, heart, kidney, brain failures have not yet completely disappeared);

50 sec. – cleansing (global) nervous system. Change in attitude, contemplation, deep understanding and other mental changes. A person literally changes before our eyes. The energy of goodness begins to suppress the energies of ignorance and passion. Man strives for knowledge and purity. All diseases (except for oncology and some very serious karmic diseases) are a thing of the past;

60-64 sec. - transitional period. 60 sec. - the lower limit of the transition to the zone of sustainable health in the energy of goodness. These people are steadily striving for Divine Love!

At a natural pause level above 64 seconds there are mystic yogis who begin to manifest supernatural abilities.

After 80 seconds, the superhealth level begins: such a person becomes not susceptible to disease, and nothing can harm his health.

There are yoga methods, they are intricate and cunning, at first glance, but they must be built into a habit, then everything will be easy.

The higher the natural pause between inhalation and exhalation, the less the depth and frequency of our breathing. The breath of a healthy person is light, almost imperceptible breathing. Some breathing exercises, if performed incorrectly, can do more harm than good, so they are best practiced only under the guidance of an experienced specialist. However, there is one method called "IstaZdrav breathing" that is simple enough to perform, universal and effective enough for everyone.

"Breathing IstaZdrav" is a set of natural factors, each of which

th, in itself contributes to a decrease in the frequency of respiration. Combining together, they put the body into a healthy, shallow breathing mode and give a powerful therapeutic effect. Each of these factors is very important in itself, and you should learn to observe some of them whenever possible: in public transport, listening to lectures in educational institution or being at a business conference - in this way, you will constantly make a certain contribution to the treasury of your health.

In order to completely straighten all the alveoli of the lungs, it is useful to carry out several cycles in the morning. breathing exercises"Basic Pranayamas" - alternating breathing, Bhastrika and Cleansing breath. This will allow you to breathe with the full volume of your lungs, which, in turn, will significantly reduce your breathing rate.

So let's get started.

1) Comfortable posture. Any tension causes a reflex increase in the depth and frequency of breathing. This is an axiom. Therefore, the more comfortable you are, the lower your oxygen consumption. At home and at work, this means that you have to equip your desktop or workplace so that you do not have to be in an uncomfortable position. It is very important to choose the right chair and adjust the height of your table. IN complex exercise this means that you can sit in any position that is convenient and comfortable for you - the position of a lotus, half lotus, cross-legged in Turkish, or just sit on a chair. At the same time, the seat should not be too hard or too soft: a hard one causes inconvenience and tension, and too soft one requires additional efforts to maintain balance. In this case, you do not need to lean on the back of the chair. So we sat down.

2) Correct posture. Raise your shoulders up, pull them back as far as possible and lower them. Everything is very simple. Any violation of posture immediately causes tension in the internal organs, which also entails an increase in breathing.

3) Relaxing the diaphragm(membrane that separates the chest cavity from the abdominal cavity). This is not difficult: pull your stomach into yourself, while helping with your palms, and release sharply. That's all. The diaphragm is relaxed.

4) Relax the base of the brain. 78% of the cerebral cortex is reflexively connected with the activity of the fingers. Therefore, it is not surprising that many brilliant people often made something, were good sculptors, painters, sculpted, etc. – that is, their fingers were in constant motion. Therefore, for the mental development of children, it is very important to engage them in manual creativity. Relaxing the cerebral cortex through a reflex connection is also very simple: to do this, you need to raise both hands up above your head and shake vigorously for 20-30 seconds with relaxed hands. Many at the same time immediately feel a noticeable freshness in the head.

5) Raise your pupils up. You can do it with your eyes closed or open, it doesn't matter. When the pupils are raised upward, a person immediately experiences a decrease in oxygen consumption and begins to increase CO2 in the blood. For some people who have not raised their pupils for a long time, this can be a difficult task, but, as a rule, within a few days, the eye muscles of the eye quickly become active. At the same time, it is curious to note that in ancient Greek the word “man” literally meant “looking up”, and the word “cosmos” is translated as “decoration”. In other words, only a person is given to direct his gaze upward, both literally and figuratively. From a physiological point of view, man is, in fact, the only mammal that can raise the pupils; animals, in order to look up, need to raise their heads up.

6) Relax your facial muscles. Mental stress also causes rapid breathing, and our mental state is closely related to facial expressions. By relaxing the muscles of the face, we also contribute to our inner relaxation. It is necessary to relax the muscles of the face with the idea that the base of the tongue is relaxing, the lips should be stretched into a tube and then released, slightly inflating them. Imagine that all the muscles of the face hang freely on it, and your cheeks are relaxed, like a bulldog. Periodic complete relaxation of the muscles of the face is necessary for you to keep them in good shape - this helps to preserve the beauty of your face.

7) Muscle relaxation. Imagine that, having warmed up well, you lie in a hot bath, from which the water level gradually decreases. When the water is completely drained, your body becomes completely relaxed and heavy, like wet cotton wool. The words “muscles” and “psyche” in the subconscious mind are associated with tension, therefore, in order to achieve relaxation, the formulas of self-hypnosis require precisely the correct formulation of words, and in order to achieve relaxation, it is the word “relaxation” that immediately adjusts the body in a certain way.

8) Mental relaxation.

9) We begin to train breath holding on exhalation. At least seven delays in one approach. Between delays, we recover, we try to breathe like children - in the lower abdomen, rib cage practically does not rise and breathing becomes natural.

We divide the breath-holding itself into two stages: the control pause (CP) - the time of holding the breath after a natural exhalation until the first discomfort or a feeling of slight lack of air appears and the volitional pause (VP) - the time the pause continues from the end of the CP to inhalation. We fix the time of CP and VP in a separate table (download the table and graph) and look at the dynamics of increasing the delay time.

Below are the work schedules:

CORRECT

WRONG

NO WORKOUT

Since the body is exposed to complex effects during such breathing, chronic and latent diseases can sharply worsen. This is a good sign - a signal that the process is running and the body is actively getting rid of accumulated harmful substances and dead cells. Your achieved result will fall, but not lower than the previous level - you get a wave chart (see the first chart) with a gradual increase in results day by day. You can call it a kind of crisis of cleansing the body, if the state of health has deteriorated very much, you can take a break and continue after a while.

10) The maximum duration of one lesson is no more than 15 minutes until the first discomfort appears: the back is tired, the eyes are tired, the legs are numb, etc. As we already know, any unpleasant sensation causes internal tension and increases the frequency of breathing. Many people have very weak back muscles, so it is sometimes difficult for them to even just keep correct posture. You need to rest at least a little before continuing with classes.

For your achievements, we have summarized all the above information in a table.

State organism		deviations	Pause after exhalation
State organism		deviations
hardy	superficial





	DEEP

Control pause (CP) - the time of holding the breath after a natural exhalation until the first discomfort or a feeling of slight lack of air appears.

Volitional pause (VP) - the duration of the pause from the end of the CP to inspiration.

Maximum pause (MP) - the sum of the control and volitional pauses.

HR - pulse rate per minute.

BH is the frequency of breathing per minute.

AP - automatic pause.

Using this technique, it is possible to cure respiratory diseases, diabetes mellitus, allergies, almost all metabolic diseases and a whole list of other diseases, provided that the patient has already adjusted his daily routine and stopped using substances that cause the acceleration of metabolic processes in the body, namely : alcohol, tobacco, non-vegetarian and caffeinated products. For medicinal purposes, this exercise should be given at least one hour a day (morning, afternoon, evening and before bedtime). The main thing is the regularity of practice.

Breathing IstaZdrav class before bedtime will allow you to sleep better in a shorter period of time, and if you breathe like this for 10-15 minutes before eating, you will be able to better get enough of much less food. Among other things, you will also become much calmer and more confident in yourself.

This practice has no contraindications, is effective, easy to perform, easy and accessible to everyone. At the same time, it should always be well remembered that our main goal is not just a long, but a long and happy life in the service of God and people. Human life should not be judged by its duration or by the number of breaths we take, but by its quality, that is, by the number of breathtaking moments!

Bodyflex! What is the benefit or harm from it?

What is harmful Bodyflex.
Greer Childers, the creator of the Bodyflex method, in her books writes a lot of correct and useful things about deep breathing, about supplying tissues with oxygen, about the fact that the best protection against cancer is the full supply of healthy body cells with oxygen, etc. But when it starts to the description of his method, all these statements begin to look somewhat ridiculous, since Bodyflex itself has the exact opposite - anti-oxygen! - orientation.
If we briefly designate the sequence of respiratory movements, then it looks like this: exhalation - a quick breath - a strong exhalation - a 10-second breath hold - a breath.
What is striking in this scheme? What is the basis of the method?
In a 10 second breath hold.
"Bodyflex" is a method built on breath holdings, and, moreover, very large ones. Not breathing for 10 seconds AFTER exhalation is extremely long!
With sound reflection, it is clear that holding the breath, and even after exhalation, if it is able to supply the body with something, then not oxygen, but carbon dioxide. It is from this that all the signs appear that we see in everyone who is engaged in "Bodyflex" - sweating, increased blood pressure, increased heart rate - all these are signs that there is a lot of carbon dioxide in the body.
In other words, "bodyflex" is not at all what Greer Childers gives it out for, and it has nothing to do with the full supply of all tissues with oxygen, its entire effect is based on a long breath hold, which leads to an increase in carbon dioxide in the blood .
Why are breath holdings harmful and how do they affect our body?
Here I want to digress a little and tell something about how our brain is arranged and works. The brain consists of two unequal and different parts: the cerebrum and the cerebral cortex. The large brain occupies 4/5 of the total volume of the brain, consists of two hemispheres and is built mainly of white matter. From above, this large brain is covered with a thin layer (2-5 mm) of gray matter, which is called the cerebral cortex. In general, it is customary to call the cerebral cortex - the cortex, and the large brain itself - the subcortex. The cerebral cortex is a relatively small and young formation that arose about 60 thousand years ago. The age and volume of the subcortex is much greater; it arose several million years ago and its volume exceeds the volume of the cortex by 5-10 times. The subcortex was formed millions of years ago and its only function is to ensure the survival of the organism at any time and in any place. All activity of the subcortex (subconscious) is determined by the instinct of self-preservation, which makes a person act in accordance with his emotions, instincts and needs. So, the subconscious is the sovereign possession of our self-preservation instinct. Here everything is subordinated to survival, survival and once again survival.
You can’t do Bodyflex for a long time!
Bodyflex - breathing practice, built entirely on breath holding and oxygen starvation, which, in the long term, is extremely dangerous for both the brain and the body. This is dangerous for the brain because a person begins to think worse, becomes inadequate and prone to lies. This is dangerous for the body because oxygen starvation of tissues can lead to a catastrophic result - the formation of a cancerous tumor. The fact is that the cells of the body that receive oxygen from the blood have a huge advantage over the cancer cells that appear every second in our body. The cells of the body, receiving nutrition directly from the blood, multiply much faster than cancer cells and, competing with them for nutrients, quickly win this fight. Cancer cells, as soon as they arise, immediately die without receiving nutrients.

Svetlanochka

As for the benefits, I can say that it really helps to lose weight. The whole body is pulled up. And this can be seen from the first days of classes. To learn how to breathe correctly, it is better to watch the video. There, just this aunt, who came up with Bodyflex, breathes like a steam locomotive. But there is also harm from all this. He - in oxygen starvation and increasing the level of carbon dioxide in the body. It is believed that weight loss is achieved not from a special type of breathing, but from the stress experienced by the body for 15 minutes. The pressure also rises.
In general, doing something is better than doing nothing. After all, summer is coming! Swimwear and all that! The benefits and harms of a microwave oven

A healthy lifestyle, an athletic body and the development of physical abilities have never lost their relevance, and now they have become even more firmly in vogue. Some people buy exercise equipment, learn to dance or swim, while others develop more unusual skills, such as holding their breath. Benefit or harm - what will be more from this interesting technique?

Control of inhalation and exhalation is required in the process of performing many exercises. While lifting heavy weights, while diving, or in preparation for a long-distance race, it is also necessary to be able to use techniques such as holding your breath.

yoga classes. Holding the breath in this practice is one of the most important techniques and is called "Kumbaha";
breathing practices. Holotropic and three-phase breathing, bodyflex, rebirthing, vayvation and many other systems include a periodic stop of inhalations and exhalations;
diving. For professionals who constantly dive to great depths, holding their breath underwater is one of the key skills. Training allows you not only to concentrate your thoughts and calm down, but also significantly increase lung capacity.

Human capabilities

no excess weight. To get rid of extra pounds is necessary so that the body needs less oxygen;
learning meditation techniques. Complete relaxation and the ability to control your thoughts slow down the heartbeat and eliminate anxiety. Only in this state a person consumes less oxygen;
saturation of the lungs. There are many different methods that allow you to saturate this organ with oxygen and even increase their volume. Such exercises will help increase the breath holding time, because you can inhale much more.

Regular training, giving up bad habits and mastering breathing techniques allow completely ordinary people to achieve truly impressive results. The world record for stopping breathing underwater is held by Tom Sitas. The 35-year-old German managed to survive without oxygen for 22 minutes and 22 seconds. Tom managed to achieve an amazing result, which was included in the Guinness Book of Records, thanks to many years of training. The German was able to increase the volume of his own lungs by 20 percent.

The benefits of holding your breath

There are several ways to stop the respiratory process, and each of them brings its own benefits to the body:

for 20 seconds, the breath is held on exhalation. The benefits and harms of such an exercise, according to experts, are far from being equivalent. It is believed that such training has no contraindications and allows each cell of the body to optimally absorb oxygen;
delay for up to 90 seconds on exhalation. Prolonged cessation of the respiratory process stimulates metabolic processes, improves digestion, regulates the sweat glands and fills the whole body with vital energy. The exercise is especially useful for "rebooting" the nervous system and restoring mental balance;
breath holding for more than 90 seconds. Performing an inhalation technique helps to cleanse, renew the body and activate its hidden capabilities. It is believed that being without oxygen during this time allows you to learn to control your mind.

It is important to remember that breathing exercises must be performed under the guidance of an experienced specialist. Only in this case, training will be absolutely safe for health and will bring maximum benefits to the body.

Harm of breath holding

Mastering a new skill can be harmful in the following cases:

the presence of bad habits;
severe diseases of the heart and blood vessels;
serious mental disorders;
diseases of the endocrine system;
rehabilitation period after a serious illness;
pregnancy.