Exercises according to the Buteyko system. Health-improving breathing technique using the Buteyko method

December 22, 2015

To strengthen all respiratory organs, special exercise techniques are often used. Domestic doctors trust two breathing exercises: according to Buteyko and according to Strelnikova. These workouts not only improve your health, but also eliminate some types of diseases. Let's take a closer look at how to perform the exercises and how effective they are.

After conducting a large number of experiments, doctor Konstantin Buteyko was able to prove that deep breathing is harmful to every person. By obtaining a large amount of oxygen, carbon dioxide is displaced, which is an equally important chemical component of our body. Thus, deep breathing can cause spasm of many organs, including the blood vessels of the brain. And after the contraction of the vascular network and muscle tissue, a sufficient amount of oxygen is no longer supplied, which disrupts metabolic processes and biochemical reactions.

Konstantin Buteyko believes that carbon dioxide, which we are accustomed to classifying as harmful to the body, actually needs to be saved. And to do this, you should learn to correctly both inhale and exhale air from the lungs. Experimentally, the doctor showed that in healthy patients much more carbon dioxide accumulates in the bloodstream than in those who suffer from such pathological conditions as erosive processes of the gastrointestinal tract, bronchial asthma, post-infarction period, etc.

Buteyko breathing exercises: basic principles

The main task of a patient who wants to learn how to perform exercises using the Buteyko method is to control breathing so that it is not deep, but superficial. Doing gymnastics is quite difficult, especially for a sick person, because during a period of weakening body functions, a person needs to develop patience and show willpower. Therefore, in the initial stages, Buteyko’s breathing exercises make patients sweat profusely in order to force themselves not to take deep breaths. Sometimes doctors use corsets, without which patients cannot achieve normal breathing.

During the treatment course, patients must limit their diet. Basically, patients are prescribed plant foods, without high fat content. During this period, it is strictly forbidden to drink alcoholic beverages or smoke. It is recommended to sleep on your stomach and breathe only through your nose.

Additionally, it is recommended to carry out procedures to harden the body, as well as autogenic training. It is very important to maintain psychological balance, since any stressful situations force patients to deepen their breathing and lead to hyperventilation. In some patients, vascular spasm even causes loss of consciousness.

Buteyko’s breathing exercises help to get back on their feet even those patients who have been suffering from chronic diseases for years. It contributes to the following positive effects:

• Improves nasal breathing, eliminates rhinitis, sinusitis
• Cough and severe symptoms of bronchial asthma go away
• Improves the separation of sputum from the lower parts of the respiratory system
• Allergic reactions are treated
• The function of the cardiovascular system is restored, blood pressure and heart muscle function are normalized
• They seek to eliminate circulatory disorders in the brain, etc.

The essence of the Buteyko technique is to slowly reduce the depth of inhalation/exhalation. By prolonging the cessation of breathing, patients restore the balance of chemicals, the immune system is strengthened, and the disease itself recedes.

Breathing exercises using the Buteyko method

To perform breathing exercises correctly, you need to take a comfortable body position. The patient does gymnastics while sitting in a chair with his back straight. The neck is pulled up, the hands are rested on the knees, but not joined together. A person should relax as much as possible, become calm.

Before performing Buteyko gymnastics exercises, it is necessary to achieve a “control pause”. After exhalation, the patient should stop breathing for so long that he feels short of air.

Gymnastics begins by gradually reducing the depth of breathing, reducing it to nothing. The procedure is performed for 5 minutes, then the control pause is measured. Then they go back to the five-minute exercise and take measurements again. This is repeated five times, which will be 1 cycle of exercises. And throughout the whole day, such cycles need to be carried out 6 times with an interval of four hours.

After each measurement of the control pause, the data is entered into a diary to calculate the dynamics of training progress. If the indicators increase, then the exercises are carried out correctly. But even with the same numbers over a long period, we can say that gymnastics works, only very slowly. When the patient's control pause reaches 1 minute, then training can be done twice a day. When the technique is fully mastered, they switch to a one-time cycle of classes.

So, the human health test is carried out as follows. Take a stopwatch and after exhaling, hold your breath as much as possible (you need to be patient until an unpleasant sensation appears). The state of the body is assessed based on the pause before inhalation:

1. 3-5 seconds – the patient is very sick
2. 30 seconds – a person is not healthy, but just a little
3. 1 minute – speaks of absolute health
4. 2-3 minutes – ultra-endurable patient

Gymnastics according to Buteyko is carried out under the supervision of a specialist. Some types of exercise will be contraindicated in severe stages of bronchial asthma, so the patient should not self-medicate.

Breathing exercises by Strelnikova

The developed exercise technique has a healing effect not on individual human organs, but on the entire body. It is indicated to improve the following functions:

• Blood supply to the lungs
• Metabolism
• Nervous regulation
• Airway drainage
• Nasal breathing
• Lymph circulation
• Elimination of adhesions and other structural disorders in the lungs and bronchi
• Increasing immunity resistance to infections and harmful conditions
• Normalization of general tone
• Restoring the body for mental problems
• Correction of musculoskeletal deformities
• Strengthening vascular walls
• Resorption of inflamed areas
• Removing congestion, etc.

Studies of the body using spirometry and the Genche test have proven that Strelnikova’s breathing exercises promote a good effect on the respiratory system, blood composition, blood pressure, general well-being, and the performance of the heart muscle and bronchopulmonary apparatus.

• Tuberculosis
• Bronchial asthma/bronchitis
• Allergic cough attacks
• Rhinitis

Often, the treatment method for various pathological changes and inflammations is carried out with the parallel prescription of medications.

But Strelnikova’s gymnastics also has contraindications, so before doing it you need to consult a doctor. Doing breathing exercises is prohibited for patients with the following diseases:

• Exacerbation of inflammation with elevated temperature
• Severe forms of pathologies of various organs
• Acute thrombophlebitis

In other cases, the method of training the respiratory organs will help eliminate many diseases.

How to do breathing exercises?

Here we will look at 11 different workouts that doctor Strelnikova developed. Before starting the exercises, you need to familiarize yourself with the general rules of exercise:

1. To accustom the body to physical exercise, on the first day of gymnastics you need to use only 3 exercises, repeating them twice a day.
2. On the following days, one additional type of training is added.
3. If at first it is very difficult to complete tasks, then the breaks between them are increased to 10 seconds.
4. The inhalation must be nasal, sharp, making noise.
5. Exhalation is done through the mouth; it may not be intense.
6. Inhalations are always accompanied by movements, and exercises are performed quite often (up to 2 per second).
7. A single lesson should not last more than 30 minutes.

If you perform Strelnikova’s gymnastics at least once every day, the patient will be able to feel great throughout his life.

Now let's move on to the instructions for performing each type of exercise.

The patient can perform exercises in any convenient position: standing, sitting or lying on his back. The main task of a person is to bend his arms at the elbows so that they remain at their height, as if the limbs are lowered. And open palms are raised up to the level of the face. Taking a strong breath through your nose, immediately clench your fists. So you need to take four breaths in a row. After this, the hands are relaxed, lowered and rested for 4 seconds.

Palm exercises are repeated 24 times. At first, out of habit, people experience dizziness and general weakness. But by the end of charging this condition goes away. If the patient experiences severe dizziness, it is best to do the exercises while sitting in a chair or lying down. Rest between training cycles is increased to 10 seconds.

A person can also take any comfortable position. Hands are clenched into fists and pressed to the body at waist level, but not higher. When inhaling, the hands are strongly lowered down, as if being pushed towards the floor. At this time, your shoulders should be very tense and your arms should be fully straightened.

After this, the hands are returned to their original position on the belt, and the shoulders are relaxed as much as possible and exhaled. The exercise is repeated 8 times with a rest of four seconds. Perform 12 approaches at a time.

This exercise can only be done while standing. The person needs to stand up straight. The legs are placed together, and the arms are extended straight along the body. Then you need to bend towards the floor so that your hands hang from your shoulders, as if reaching for the ground, but without touching it. At the same time, a sharp nasal inhalation is made, which ends when the tilt stops.

Then the person exhales and straightens his back a little, but does not straighten it, but remains in a slightly inclined position. As you lower your arms down, your back should resemble a semicircle with your head bowed. The exercises are performed quickly, so that more than 100 bends are achieved in a minute. The training cycle lasts 8 breaths. You need to repeat 12 cycles.

This type of gymnastics has contraindications. Patients with radiculitis, hypertension, liver/kidney diseases should not bend too low. Exercises can be done with small bends, but strong nasal breaths.

A man stands on straight legs folded together. The workout is based on squats, during which you need to turn your body to the left/right side. At the same time, take a sharp breath and again take the starting position. When squatting, the knees are slightly bent, but not at an angle of 90 0. And at this time the hands perform grasping actions at waist level, as a cat does when jumping. There is no need to monitor the exhalation, because it will happen involuntarily.

When performing this exercise, you need to remember that the back remains straight all the time, and turns are done with a belt. The exercise is repeated in cycles of 8 breaths. Repeat the exercises 12 times. If the patient is seriously ill, then he can do gymnastics while sitting.

The patient stands straight and bends his elbows, raising his hands to his shoulders. The body resembles the letter T. When inhaling sharply, you should close the shoulder joints, without crossing the limbs, but maintaining their parallelism. The exercise is repeated 8 times and rest. The patient is required to do 12 cycles of gymnastics. If there are physical limitations, then charging is carried out in a supine position.

The exercise has contraindications. People with heart defects or ischemia should not do this type of exercise in the first week of classes. If it is difficult, then you can reduce the number of approaches to 4, and then take a break.

This exercise combines two exercises already described: Pump and Hug your shoulders. The person stands upright with his arms extended across his body. Leaning almost to the floor with a rounded back and hanging hands, take a breath and return to the original stance. But now the back is slightly bent back, and the arms are wrapped around the shoulders. After this, the air is inhaled again. The exercise is repeated 8 approaches twelve times.

If physiology does not allow, then exercises are done in a sitting position. In case of spinal injuries or salt deposits, gymnastics are performed carefully. With such pathologies, it is better not to bend back.

These are the first 6 exercises that must be performed without fail. The following 5 types of exercises can be done only after a person has mastered the main workouts.

The patient stands straight and turns his head: left and right. With each turn, take an intense breath. During the exercise, you should make sure that the head does not stop in the center of the body. Charging is repeated 12 times, eight cycles each.

This exercise is performed in almost the same way as the previous one. In this case, when turning, the head is tilted down, and the ears reach to the shoulders.

The exercises are performed with the head, lowering it to the chest and then raising it, looking at the ceiling. Charging is contraindicated for patients with epilepsy and previous head injuries. It is also not recommended to do the Pendulum for hypertension or cervical osteochondrosis.

The patient stands straight, distributing the body weight on two legs. The right limb is pulled back and the left limb is pulled forward. Then the weight of the body is transferred to the straightened front leg, and the right leg is half bent at the knee and the fulcrum is on the toes. When squatting weakly, inhale air with your left leg. Then the weight of the body is transferred to the right leg and the same exercise is repeated, but only the left foot is on the toe.

Charging is done while standing. First, keep your legs straight and place your feet side by side. Then the left limb is raised with the knee to the waist, but its toe is pulled down. The right leg squats a little and the person inhales noisily. Then the exercise is repeated, changing the position of the legs.

When stepping back, the left leg is bent at the knee and moved behind the back so that the heel reaches the buttock. The right limb squats and a sharp breath is taken. The position changes, and the cycle contains 4 exercises of eight approaches.

If the patient has thrombophlebitis, coronary artery disease, or has suffered leg injuries, then the stop between cycles is increased to 10 seconds.

Breathing exercises for children

For respiratory diseases, pediatricians very often, in addition to medications, prescribe special exercises that improve the functionality of the child’s body and reduce the risk of complications.

Not all children can do gymnastic exercises. For example, children with osteochondrosis, skull or back injuries should not overload the musculoskeletal system too intensely. In addition, with frequent bleeding and high eye/blood pressure, breathing exercises for children are also not always allowed.

Basic principles of exercises

Doctors advise children to do breathing exercises twice a day. You can allocate 15 minutes for exercises. Charging is not done immediately after eating; you must wait at least 1 hour.

Children are taught to inhale/exhale air correctly. Kids should know that when inhaling, it is necessary to fill the lungs with oxygen as much as possible, fully expanding them. And when exhaling, you should completely push out the exhaust gases.

Before classes, children need to be explained that they adhere to the following rules:

• Always inhale through your nose
• Do not raise your shoulders while inhaling
• Don't puff out your cheeks
• Exhale smoothly and long

As soon as it gets warm outside, breathing exercises in kindergarten can be done right on the playground. And in winter, you should ventilate the room before exercise.

It is very important to ensure that children do not show signs of hyperventilation. If your child exercises too hard, his face may become flushed, his heart rate may increase, his limbs will tingle, or he may tremble. To prevent children from getting sick, exercises are stopped for a while.

If your baby is dizzy, you can eliminate this symptom with a simple action. The child's palms are folded into a boat and brought to his face. The child should take several deep breaths into this “bucket”. After this, you can continue charging.

Breathing exercises in kindergarten: simple exercises for children 2-7 years old

For the health of little mischievous children, the following simple and interesting activities can be carried out in preschool institutions. Each exercise can be repeated 4-6 times.

1. Balloon

This is a very interesting exercise. The baby lies on his back and puts his hands on his tummy. He must inflate it strongly, like a balloon, and then “deflate” it completely. The exercise is done slowly.

1. Wave

The child lies on his back with his back, arms and legs completely straight. When inhaling, he should raise his arms, smoothly moving them behind his head and touching his palms to the floor. Returning to the starting position, the baby should say “Down,” exhaling air smoothly and slowly.

1. Watch

This exercise is performed standing on straight legs with your arms down. Then the child should move his hands like the hands of a clock - first forward, then backward. At the same time he says “Tick-tock.”

1. Diver

This charger will really appeal to children who love to swim and dive under water. The child must take a breath, drawing in full lungs of air and hold his breath for as long as he can not breathe. The teacher can tell what fish the children see and where they can swim.

1. Engine

During gymnastics, the child must walk in a circle, as if on rails. It will depict a train that moves by moving the handles. While driving, he should say “choo-choo.” Then you need to stop and signal “Too-too.”

1. I'll grow big

Children will have a lot of fun doing this exercise because they all want to get big faster. They stand straight and raise their arms to the side and then up, stretching as high as possible on their toes. In this case, you need to take a slow breath. And when you exhale, the arms go down.

In order for breathing exercises in kindergarten to be carried out correctly, educators need to involve the child, showing him that exercises can be interesting and exciting. For example, all children can be told the “rules of the game” so that exercise becomes not a boring event, but a fun activity.

Breathing practices have been known to us since ancient times. Yogis, Tibetan monks, freedivers, divers, and martial arts enthusiasts actively practice exercises that allow them to control their breathing. Such practices strengthen the immune system and help get rid of various diseases. The effectiveness of breathing exercises has long been proven and is not disputed by anyone in the modern world.

Such practices include yogic breathing, bodyflex, meditative breathing techniques, etc. Today, numerous online publications, print media, and television are actively popularizing breathing exercises using the Buteyko method. The authors of the articles, as if from a carbon copy, talk about the incredible miracles that this technique works. Only contraindications and the number of diseases that the system treats change. Some claim that these are more than 300 diseases, while others settle on more modest numbers. Let's figure out together where the truth is and where the lies are.

The essence of the technique. Myths and reality.

Konstantin Buteyko argued that people breathe incorrectly: too often and deeply. This leads to hyperventilation of the lungs. The body is oversaturated with oxygen and becomes very seriously poisoned. To prove his theory, the scientist cites the fact that the amount of air that an asthmatic inhales is several times higher than the average. At the same time, the level of carbon dioxide in the body remains low. Thus, oxygen poisons the human body.

Oxygen poisoning does exist. This applies to technical (deep sea) divers. The fact is that at a depth of more than 60 meters, the air that a scuba diver breathes begins to have a toxic effect. It is for this reason that a certain percentage of oxygen in the breathing mixture for such dives is replaced by helium. The main signs of oxygen toxicity are ringing in the ears, tunnel vision, convulsions, and loss of consciousness. Such poisoning is treated simply: the victim is lifted several meters into the air, and all symptoms go away. This condition is dangerous only if the scuba diver drops the breathing apparatus from his mouth. It is impossible to achieve such poisoning while on earth. Moreover, there are diseases that can be treated exclusively with a pressure chamber. Where a person breathes oxygen under high pressure. This therapy is prescribed to people with vascular problems of the brain, some autoimmune diseases, etc. That is, we will exclude the version with oxygen poisoning of the body due to deep breathing.

Now let's move on to carbon dioxide. What is it anyway, what role does this element play in our body. Carbon dioxide appears in the human body during respiration. At the first stage, a fresh portion of oxygen enters the lungs. It descends into the alveoli, and through a network of blood vessels enters the blood, which carries oxygen throughout the body. Organs and tissues take the element necessary for life and send it for processing (slow burning). The product of such processing is carbon dioxide. It is taken up by the blood on the return circuit, delivered to the lungs, and this element leaves the body on exhalation. That is, carbon dioxide is nothing more than a processed product. However, this element cannot be called useless. It serves as a sensor that signals our brain that it is time to take our next breath. A normal level of carbon dioxide also maintains the correct acid-base balance of the body. Therefore, as long as a person’s breathing is slow and measured, he does not experience any problems.

What happens in the process of so-called hyperventilation? Logically speaking, the more oxygen enters the alveoli, the more carbon dioxide should be produced. But, consider the example of a panic attack. During an attack, a person takes frequent breaths, trying to take in as much air as possible. As a rule, such breathing is very shallow. And some of the oxygen remains in the upper part of the lungs, not reaching the alveoli. Thus, some of the air does not enter the blood, but remains at the top. The amount of oxygen in the patient increases, and the level of carbon dioxide, on the contrary, decreases. This imbalance leads to health problems.

Do not forget that carbon dioxide is a decomposition product. Its excess amount in the body leads to severe headaches, fatigue, and poor health.

Modern medicine's view of Buteyko's respiratory system

To date, clinical studies have confirmed the effectiveness of Buteyko breathing exercises only in the treatment of asthma and allergies in adults (manifestations associated with breathing problems). However, many note the effectiveness of this method in treating panic and treating depression. How does this work? It's simple, this way the patient learns to control his breathing. Buteyko breathing is quite difficult to perform and requires strength and concentration. This allows you to voluntarily take control of an incipient asthma attack, or distract yourself from depressive thoughts.

In many cases, breathing practices help in the prevention of various respiratory diseases. The Buteyko breathing method can also be classified as such practice.

Contraindications and precautions

Breathing exercises using the Buteyko method are not recommended for everyone. It is not recommended for people with the following contraindications:

1. Various mental disorders.
2. Impaired nutrition of the brain (in such diseases, high levels of carbon dioxide and lack of oxygen can lead to irreversible damage to the cerebral cortex)
3. Tendency to bleed
4. Aneurysm
5. Diabetes
6. Diseases of the cardiovascular system
7. Infectious diseases in the acute stage
8. Pregnancy period (remember that mother and baby are connected by the same circulatory system. Lack of oxygen can lead to serious problems in the development of the fetus)

Numerous sites describing breathing exercises according to Buteyko recommend completely abandoning drug therapy and additional procedures. This is absolutely impossible to do. Remember that the therapeutic effect of this method has been clinically proven only in the treatment of bronchial asthma. If we are talking about the treatment of a chronic disease, oncology, etc., then this technique can only be used with the permission of the attending physician

Preparatory exercises

And now, let's move directly to the Buteyko gymnastics itself. In order to start performing basic exercises, you need to prepare your body:

1. Switch to shallow breathing
2. Learn to inhale only when you feel short of breath
3. Inhale longer than inhale

In order to master these skills, K. Buteyko developed several preparatory exercises.

Exercise 1. It is called “kayak rower”. All movements are performed in parallel with breathing.

1. As you inhale, you need to raise your shoulders, as you exhale, lower them.
2. As you inhale, we move your shoulders back, connecting the shoulder blades; as you exhale, we move your arms forward.
3. As you inhale, tilt to one side; as you exhale, return to the starting position. Repeat the movement in the opposite direction.
4. As you inhale, tilt your head back, as you exhale, tilt your head forward.
5. As you inhale, turn your body to the right, as you exhale, return to the starting position. We repeat the movement in the other direction.
6. The final movement is a circular movement of the shoulders that imitates rowing.

The last movement is performed without breathing control. The total time to complete the exercise takes 6 – 10 minutes.

Exercise 2. Soldier

Starting position: you need to stand up straight, raising your head and straightening your chest. The stomach is pulled in, the shoulders are turned. While inhaling, we slowly rise on our toes, hold our breath for a few seconds and slowly lower ourselves. We take a leisurely breath.

After each exercise, you need to relax and rest.

Correct breathing according to the Buteyko breathing system

Proper breathing is the basis of breathing exercises using the Buteyko method. A set of three exercises will help you master the correct breathing technique. With their help, you can quickly and easily learn shallow breathing.

Exercise 1.

You need to sit comfortably and breathe briefly for 10–15 minutes. At the same time, the author of the exercise recommends doing your best to suppress the desire to take a deep breath.

Exercise 2.

The second exercise is performed lying on your stomach. The chin is pressed to the floor. In this position, you need to hold your breath and increase the pressure on the floor with your chin. To avoid injury, you can place a cushion or palm under your chin.

Exercise 3.

We take a deep breath, hold our breath as long as possible. Exhalation is done through the mouth.

Shallow breathing training

These workouts can be done anywhere. They involve holding your breath for as long as possible. The first time holding your breath is done while standing in one place, the second time it needs to be done while moving (walking around the room).

The final stage of the training will be shallow, rapid breathing. The time to complete this exercise is from 1 to 15 minutes. It is recommended to carry out such training from daily to 4 times a day. This will help achieve maximum results.

Exercises to strengthen the body

In addition to medicinal purposes, Buteyko breathing exercises are recommended for strengthening the body and preventing various respiratory diseases. To do this, just learn a few simple exercises, which we will discuss below, and repeat twice a day. Followers of this technique claim that the results can be felt after just a week of daily training.

Breathing in a rhythm with a long exhalation

The essence of this exercise is very simple: the exhalation should be longer than the inhalation. It's best to do this counting. For example, inhale on a count of 1 – 2. The exhalation will be longer and calmer on counts 1 – 4. This breathing relieves psychological stress well.

Even breathing with active exhalation

Another popular exercise in the Buteyko breathing system. You need to take a deep breath in through your nose and exhale through your mouth. The action is very similar to blowing out a candle on a birthday cake. You need to repeat it 4 times in a row. After which it is recommended to take a break and move on to other exercises.

Stages of recovery

How does recovery happen? Or how to understand that the disease is receding? In most methods of treating certain diseases, a sign of recovery is an improvement in well-being. Vivid symptoms of the disease recede, pain, fatigue, etc. disappear. But with the Buteyko technique, things are somewhat different. The author himself claims that all the unpleasant sensations that a person experiences after training in the Buteyko system indicate that the healing process has begun. What you will have to face:

1. Exacerbation of chronic diseases
2. Nervous disorders
3. Sleep disturbance
4. Increased body temperature
5. Frequent headaches and migraines
6. Pain in the lungs

K. Buteyko argued that these symptoms are clear signs of recovery. Their duration depends on the individual characteristics of a particular person. Most sources say that when a person can hold his breath for 60 seconds, the acute manifestations of such ailments go away. But modern doctors explain this action somewhat differently.

All of these side effects are not an indicator of recovery, but classic symptoms of excess carbon dioxide in the body. Indeed, with long-term training, symptoms may decrease. This is due to the body's natural adaptive mechanisms. Which of these versions to trust is up to you to decide.

Stuffy nose

If you are sick and your nose is completely blocked, then you cannot perform exercises using the Buteyko breathing system. But, if one nostril is blocked, this can be easily corrected. To do this, you need to do the following: close the breathing nostril and stop breathing for a few seconds. After several repetitions, the problem of stuffy nose will be solved.

Headache

Headaches are familiar to everyone. There is little pleasure in this. Especially for people who suffer from migraines. In such cases, Buteyko advised switching to short, shallow breathing. But remember that high levels of carbon dioxide in the body cause headaches, migraines and poor health. It will be much safer and more effective to do some classic yoga breathing exercises.

Treatment of bronchial asthma

As mentioned above, some effectiveness of treating asthma using the Buteyko system has been proven experimentally. However, doctors claim that success can be achieved only in the early stages of the disease. By including this technique in the course of treatment, you should not abandon classical treatment. Moreover, the entire process must be carried out under the supervision of a specialist. Remember that every person is different. What works for one does not always work for another.

Fears and worries

In matters of combating anxiety, fears, and increased levels of restlessness, the Buteyko breathing system has proven to be truly effective. Through breath control, people who suffer from such ailments actually get some relief or get rid of such problems altogether. Thanks to the need to focus on the task at hand.

Breathing should be measured. In order to quickly relieve tension, it is enough to do three deep breathing cycles: inhale - hold your breath - exhale completely. This will be enough to lower the level of adrenaline and cortisol in the blood.

Fatigue

Getting rid of fatigue with the help of Buteyko breathing exercises also involves carrying out several deep breathing cycles. During the procedure, you need to relax, throw all negative thoughts out of your head and focus on your own feelings. After the first breathing cycle, feelings of relaxation and peace will come.

How to get rid of pain during gymnastics

Painful sensations during Buteyko breathing cause a lot of discomfort. Many authors of articles on this topic argue that in order to get rid of painful sensations, you need to learn how to breathe correctly. However, it is unlikely to be possible to do this right away. Volitional suppression of deep breathing is essentially a technique that makes changes to the natural biological process of breathing. Such changes cannot take place painlessly. However, after the body gets used to the load, the pain in the lungs will decrease significantly and after some time will cease to bother you.

Breathing exercises according to the Buteyko system are quite controversial. There are a lot of enthusiastic reviews on the Internet about miraculous healing from cancer, varicose veins, bronchial asthma and other misfortunes. It is almost impossible to check which of these reviews are true and which are not. We cannot claim that this technique is completely useless or dangerous. Any artificial impact on the biological processes of the body leads to serious changes. It is very difficult to predict what these changes will be.

The shallow breathing technique was developed by Novosibirsk doctor Konstantin Pavlovich Buteyko in the 1960s. Its main principle is that modern man has “overtrained” in deep breathing, which is why most diseases occur

Breathing according to the Buteyko method: volitional elimination of deep breathing (VLDB)

The shallow breathing technique was developed by Novosibirsk doctor Konstantin Pavlovich Buteyko in the 1960s. Its main principle is that modern man has “overtrained” in deep breathing, which is why most diseases associated with all kinds of spasms due to a lack of carbon dioxide in the body occur. This primarily applies to bronchial asthma.

According to Buteyko, the “propaganda” of deep breathing causes enormous harm. The logic in his words is undeniable. “How would you feel if a doctor told you, “Eat more”? – says Buteyko. “They would probably consider him crazy.” Why should one function of the body suddenly be increased?”

As in nutrition, in breathing, two levels should also be distinguished: breathing as a process occurring between the body and the external environment, and cellular respiration, that is, a purely internal process. No matter how or what a person breathes, there can still be a maximum of 96-98% oxygen in the red blood cells. All other cells in the body contain only 2% oxygen. There is more than enough oxygen in (any) air - 21%.

But the cells should contain up to 7% carbon dioxide, and in the atmospheric air it is only 0.03%.

When there is a deficiency of carbon dioxide in the blood, oxygen is so tightly bound to hemoglobin that it does not enter cells and tissues. An asthmatic suffers from oxygen starvation, despite the fact that there is even more oxygen in the blood than in a healthy person. An asthma attack is (like almost any symptom of any disease) an adaptive reaction of the body. The body “does not want” to breathe, because if the carbon dioxide content in the cells falls below 3%, it will die! An asthma attack is a forced holding of breath, as a result of which the carbon dioxide content increases sharply.

K.P. Buteyko and his colleagues have developed a method with which each person can determine the depth of their breathing, and therefore the degree of their health or ill health. The method is as follows. Sit on a chair with a straight back, do not strain and breathe as you normally breathe: no deep inhalations and exhalations. Exhale normally and stop breathing, noticing the time on the second hand of the clock. The longer a person endures this pause without tension, the more “normal” he breathes. Most often, in “more or less healthy” people this pause ranges from 15 to 20 seconds; in sick people it is less.

However, only those who can endure a pause of 60 seconds without tension, without experiencing any unpleasant sensations, can consider themselves truly healthy.

Currently, the indication for the use of VLHD is hyperventilation syndrome - deep breathing and CO2 deficiency in the lungs.

Before starting treatment with this method, it is necessary to conduct a deep breathing test. A patient with bronchial asthma during an attack of suffocation is asked to breathe very shallowly, pausing for 3 to 4 seconds after each exhalation. According to the observations of K.P. Buteyko, after a maximum of 5 minutes, suffocation decreases or disappears. After this, the patient is asked to deepen his breathing again. If the condition worsens in response to deep breathing, and improves with shallow breathing, then the deep breathing test is considered positive. Such patients can be cured using VLHD.

Breathing technique

First of all, you need to understand what “normal breathing” is. Normal breathing, Buteyko says, “is neither seen nor heard.” Inhalation – slow, as shallow as possible, lasting 2-3 seconds; exhale – calm, full, for 3-4 seconds; after exhalation there must be a breathing pause lasting 3-4 seconds; then inhale again, etc. The normal breathing rate is 6-8 inhalations and exhalations per minute.

To learn shallow breathing, you need to train at least 3 hours a day, first at rest, then in motion. The training consists of using willpower to reduce the depth of inhalation, to breathe “shallowly,” or, as Buteyko’s first patients put it, “self-suffocation.”

As for the respiratory rate, as well as the automatic pause (an obligatory phase of normal breathing), here is what K.P. Buteyko himself says about this: “The first cardinal mistake of our patients is that they begin to breathe rarely: inhale and exhale, then hold their breath, hold this pause longer and deepen your breathing. Do not confuse the maximum pause with the automatic one. Respiration rate is strictly individual, it depends on gender, age, weight, etc. and is usually not controlled. We forbid patients to think about it, otherwise they will get confused. We only need the breathing rate to measure the carbon dioxide content - it, like the maximum pause, shows how much carbon dioxide is in the blood...

The last indicator is automatic pause. This is a pause that occurs even in normally breathing people, in sleep, and in all animals. This is easy to show in animals. Here is a dog or cat lying down, breathing normally (no shortness of breath), - watch its breathing. As you exhale, your chest collapses—pause, then inhale, exhale a little, pause. This is normal breathing. Such a pause - stopping breathing - is a rest for the lungs and an opportunity for gas exchange. This is a normal pause that occurs automatically, regardless of our consciousness. “Deep-breathing” people don’t have it at all, so they don’t even need to think about it. They need to reduce the amplitude, and the pause will come on its own when the breathing decreases...” (From the transcript of a lecture by K.P. Buteyko, given by him at Moscow University in December 1969)

When practicing the VLGD method, you should periodically do the above test for a maximum pause (breath holding), since only in this way can you monitor the correct implementation of the method.

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

In the 60s of the last century, the Soviet scientist K.P. Buteyko made a discovery that revolutionized the idea of ​​the body’s reserve capabilities in the treatment of chronic diseases. It lies in the fact that the disease disrupts the balance of oxygen and carbon dioxide in the body. K.P. Buteyko believed that people had forgotten how to “breathe correctly.” He proved that the deeper his breathing movements, the more severe the disease. And vice versa, the more shallow the breathing, the faster the recovery occurs. The fact is that with deep breathing, carbon dioxide is removed from the body, this leads to spasm of the blood vessels in the brain, bronchi, intestines, bile ducts, and the supply of oxygen to the tissues decreases. The practice of breathing according to the Buteyko method gives very good positive results in such situations with regular practice and always under the supervision of a doctor.

I won’t give the entire method; a whole book has been written about it. It also describes in detail how to train breathing according to Buteyko, exercises for this. I will dwell only on some basic aspects that every patient who decides to take care of their health should know. Let's consider the meaning of the Buteyko breathing technique, the diagram, and the technique of its application.

You need to tune in to systematic training for a long time;

Learn once and for all that your lifestyle will need to be changed completely;

As for lifelong medications, their dosage is reduced gradually;

What is the essence of the method?

From the point of view of K.P. Buteyko, only thanks to the diaphragm can a person not breathe deeply, gradually reducing the depth. You need to breathe only through your nose, then it will be correct. The inhalation must be made very small, quiet and unnoticeable, while the stomach and chest should not rise. Thanks to this breathing, the air drops only to the collarbones, and carbon dioxide remains below them. You need to suck in the air slightly to avoid suffocation. The person should have the impression that he is afraid to smell. Inhalation should last no more than 2-3 seconds, and exhalation should not last more than 3-4 seconds, followed by a pause lasting about 4 seconds. The volume of exhaled air should not be large. This is the breathing pattern according to Buteyko.

Buteyko breathing technique

Sit on a chair and completely relax, raise your gaze slightly above your eye line;

Relax your diaphragm and breathe shallowly until you feel like there is not enough air in your chest;

Continue breathing movements at this pace and do not increase it for 10-14 minutes;

If you want to take a deeper breath, you can only slightly increase the depth of your breathing, but in no case with your whole chest;

With proper training, you will initially feel warmth throughout your entire body, then a feeling of heat and an irresistible desire to inhale deeper will appear, you need to fight this only by relaxing the diaphragm;

You need to exit the workout gradually, increasing the depth of your breathing;

The duration of one training session and its frequency depend on the patient’s condition and the degree of breathing impairment. This can only be determined by a doctor who is familiar with the practice and theory of how to use breathing, the Buteyko method, because the method itself has contraindications.

How is the degree of breathing impairment determined?

The ratio of the “control pause” to the pulse is measured. To do this you will need a watch with a second hand. Count your pulse, then even out your breathing for ten minutes. After this, sit upright, take a beautiful posture and straighten your shoulders, tighten your stomach. Then take a free breath, followed by a spontaneous exhalation. At the same time, fixate the position of the second hand with your gaze and hold your breath. During the entire measurement period, you need to look away from the second hand, moving your gaze to another point or closing your eyes. You cannot exhale until you feel a “push of the diaphragm” and tension in the abdominal and neck muscles. At this moment, look at the position of the second hand and take a deep breath and gradually even out your breathing.

Results:

Hold your breath for more than 40 seconds, and your pulse is 70 beats. per minute or less. – You are not sick;

20-40 seconds, and a pulse of 80 beats per minute - the first stage of the disease;

10-0 seconds, pulse 90 beats. per minute – second stage;

Less than 10 minutes – third stage of the disease;

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

Thanks to regular exercise, many people have improved their overall health or gotten rid of chronic diseases altogether. But you can’t start studying on your own. Training should be carried out only after a full examination and always under the supervision of a doctor familiar with the Buteyko breathing technique.

If you want to learn about the creation of the method, an explanation of why Buteyko breathing is useful, watch the video:

Fundamentals of the carbon dioxide theory of respiration K.P. Buteyko

1. Evolution of the atmosphere.

As you can see from the above figure, the atmosphere consisted mainly of carbon dioxide several billion years ago. It is this period of time that refers to the period of the birth of a living cell. Subsequently, due to evolution, atmospheric carbon dioxide was converted into oxygen by plants. And currently we have a gas composition of the atmosphere that is very different from the original one. But the living cells that make up the body require the same gas composition for their normal life activity - 2% O2 and 7.5% CO2.

The first position is confirmed by the second drawing. The mother's body, while bearing the fetus, creates conditions identical to the original ones. The gas composition in which the fetus is located is identical to the gas composition at the beginning of evolution, thereby creating ideal conditions for the development of the fetus. When a child is born, he experiences enormous stress, because... he finds himself in very different conditions. The custom of tightly swaddling newborn babies was on a subconscious level among our ancestors. The tightly swaddled child could not breathe much. Modern medicine does everything to force newborns to breathe deeply and thereby destroys them.

2. The role of carbon dioxide in the body.

Carbon dioxide is necessary for cells, just like oxygen. When a person begins to breathe intensively or deeply, the blood is saturated with oxygen. Carbon dioxide is flushed out of the body. In the absence of CO2 in the blood, O2 binds very strongly to hemoglobin in the blood. Nature has arranged it in such a way that the supply of oxygen to cells by blood decreases several times. The cell begins to experience oxygen starvation when O2 saturation in the blood is high. The Verigo-Bohr effect, discovered at the beginning of the century, is automatically triggered. Its essence is as follows: The body tries to retain carbon dioxide, because... It is necessary for cells to function, just like oxygen. A reflex spasm of blood vessels occurs, because this is just a protective reaction to the loss of CO2 and the onset of oxygen starvation. This spasm can occur anywhere in the body. See picture. (this is well proven by bronchial asthma) Thus, carbon dioxide acts as a catalyst in the body.

In addition to spasmodic reactions, the acid-base balance (PH) changes in the body. As a result of this, all biochemical reactions begin to proceed incorrectly, and cell waste products are not completely removed. This leads to slagging of cells and diseases associated with metabolic disorders (diabetes, etc.).

3. Research results.

It was found that sick and healthy people breathe differently.

Human breathing is regulated by the work of the respiratory center. Nature has arranged it so that the respiratory center is controlled not by carbon dioxide, but by oxygen. A normal person has his own normal level of oxygen in the blood. It is different for a deep breather and a healthy one. When the concentration of carbon dioxide in the blood increases (holding your breath, physical work), the concentration of oxygen in the blood decreases. The respiratory center gives the command to deepen breathing so that oxygen levels remain normal. As breathing deepens, carbon dioxide is removed from the blood, which acts as a link between the cell and oxygen in hemoglobin. The body experiences oxygen starvation even more. A "Vicious Circle" arises. The deeper we breathe, the more we want to breathe, the more we experience oxygen hunger.

The most important indicators of breathing and health in general are the Control Pause (CP) and the Maximum Pause (MP).

CP is a breath hold performed after a normal normal exhalation. The delay is made until the first slightest desire to inhale. The time of this delay is the CP. Before measuring the CP, you should rest for 10 minutes. After measurement, neither the depth nor frequency of breathing should be greater than before measurement.

In Buteyko's laboratory, a mathematical relationship was derived between CO2 concentration and CP time.

MP includes CP plus some volitional delay. The measurement conditions are the same as for CP. Typically the MP is about twice as large as the CP.

Buteyko’s laboratory developed a table by which one can judge a person’s breathing and health.

As can be seen from the table, death occurs when the concentration of carbon dioxide in the body is less than 3.5%. A normal healthy person has a control pause of 60 seconds. which is resp. 6.5% CO2. As you know, yogis can hold their breath for tens of minutes. The zone of super endurance of yogis lies above the CP. 180 sec.

K.P. Buteyko developed a breathing technique that allows one to achieve super-endurance indicators. As a person works on his breathing, he raises the level of carbon dioxide in the body. His respiratory center gradually gets used to the increased concentration of carbon dioxide and reduced oxygen content. The functioning of the respiratory center is normalized. Breathing becomes less deep and more rare.

Breathing parameters: breathing depth, breathing frequency, automatic pause between exhalation and inhalation, control pause - these are all parameters of one function.

As carbon dioxide, and therefore CP, increases, a person gets rid of his diseases. This is accompanied by sanogenesis reactions. The sanogenesis reaction is a cleansing reaction when waste products, toxins, and drugs are removed from the cells of the body.

On the “Ladder of Health” below you can see at which control point certain diseases occur.

Bronchial asthma occurs in the deepest breathing people and goes away first. Having a CP of less than 60 seconds. There is a possibility of contracting these diseases. (see list.)

For the first time in the history of medicine in the history of mankind, a definition of health was given.

A healthy person is a person who has a CP of at least 60 seconds.

Compiled based on materials from the trilogy by S.A. Altukhov "Discovery of Doctor Butenko".

List of diseases

1. All types of allergies:

a) respiratory allergy

b) polyvalent allergy

d) allergic conjunctivitis

e) food allergy

e) drug allergy

g) false croup

h) pharyngitis

i) laryngitis

j) tracheitis

2. Asthmatoid bronchitis

3. Bronchial asthma

4. COPD (chronic nonspecific lung diseases):

a) chronic bronchitis

b) obstructive bronchitis

c) chronic pneumonia

d) bronchiectasis

e) pneumosclorosis

e) emphysema

g) silicosis, anthracosis, etc.

5. Chronic runny nose

6. Vasomotor rhinitis

7. Frontitis

8. Sinusitis

9. Sinusitis

10. Adenoids

11. Polyposis

12. Chronic rhinosinusopathy

13. Polyposis (hay fever)

14. Quincke's edema

15. Hives

16. Eczema, including:

a) neurodermatitis

b) psoriasis

c) diathesis

d) Vetiligo

e) ichthyosis

e) juvenile acne

17. Reio disease (vasospasm of the upper extremities)

18. Obliterating endarteritis

19. Varicose veins

20. Thrombophlebitis

21. Hemorrhoids

22. Hypotension

23. Hypertension

24. Vegetative-vascular dystonia (VSD)

25. Congenital heart defects

26. Rheumatism of the articular

27. Rheumatic heart defects

28. Diencephalic syndrome

29. Coronary heart disease (CHD)

30. Chronic ischemic heart disease

a) angina at rest and exertion

b) post-infarction cardiosclerosis

31. Heart rhythm disturbances

a) tachycardia

b) extrasystole

c) paroxysmal tachycardia

d) atrial fibrillation

32. General atherosclerosis

33. Arachnoiditis (post-traumatic, influenza, etc.)

34. Post-stroke conditions

a) paralysis

b) paresis

35. Parkinsonism (initial form)

36. Hypothyroidism

37. Hyperthyroidism

38. Graves' disease

39. Diabetes

40. Menstrual irregularities

41. Toxicoses of pregnancy

42. Pathological menopause

43. Cervical erosion

44. Fibroids

45. Fibrous (diffuse) mastopathy

46. ​​Infertility

47. Impotence

48. Threatened miscarriages

49. Radiculitis

50. Osteochondrosis

51. Metabolic polyarthritis

52. Rheumatoid polyarthritis

53. Dupuytren's syndrome (contracture of the tendons of the hands)

54. Gout

55. Pyelonephritis

56. Glomerulonephritis

57. Nocturia (bedwetting)

58. Cystitis

59. Urolithiasis

60. Obesity of all degrees

61. Lipomatoa

62. Chronic gastritis

63. Chronic cholecystitis

64. Biliary dyskinesia

65. Chronic pancreatitis

66. Cholelithiasis

67. Duodenal ulcer

68. Spastic colitis

69. Peptic ulcer

70. Multiple sclerosis

71. Episipdrome (epilepsy) - convulsive syndrome

72. Schizophrenia (in the initial stage)

73. Collagenoses (scleroderma, systemic marginal lupus - SLE, dermatomyasis)

74. Glaucoma

75. Cataract

76. Strabismus

77. Farsightedness

78. Radiation sickness published

Breathing exercises according to Buteyko is a method of improving the condition of the lungs thanks to special exercises aimed at cleansing the entire body of excess unwanted accumulations of substances. After completing the full course of treatment, a person’s well-being significantly improves due to improved blood flow. Problems with the cardiovascular system and joints also disappear. These exercises are especially useful for asthmatics to reduce the number of asthma attacks.

Konstantin Buteyko was born on January 27, 1923. He is a physiologist by profession and became famous for developing his method of developing the lungs using special breathing exercises.

During bronchial asthma, a person experiences an increase in breathing volume up to 15 liters per minute at rest (the norm is 5 l/min). Because of this, the body is oversaturated with oxygen, but at the same time the amount of carbon dioxide decreases, which leads to an attack.

All Buteyko exercises are aimed at improving the retention of carbon dioxide in the body. According to the scientist's research, an attack of bronchial asthma occurs when there is a lack of carbon dioxide in the body. This explains the spasm of the bronchial muscles during suffocation. By this method, the body tries to retain as much carbon dioxide as possible in the lungs.

To improve the conservation of carbon dioxide, Buteyko developed a lung training technique that improves shallow breathing. Over time, the breathing volume decreases and returns to normal levels. When using shallow breathing during exhalation, the concentration of carbon dioxide in the blood does not decrease as much as when inhaling deeply.

After the first month of training, many patients feel significant changes in the functioning of the body. They are associated with the restructuring of the cardiovascular system, kidneys, liver, lungs, intestines and other organs.

Since during training the body undergoes serious changes in the balance of oxygen and carbon dioxide. The body tries to adapt to new conditions. Because of this, metabolic processes are restructured, which is accompanied by unpleasant sensations and symptoms in the form of diarrhea, sputum production, fever, etc. After the body has been cleansed of excess substances, it is restored and various diseases are cured.

Video on the topic:

Preparatory exercises

All breathing exercises using the Buteyko method consist of using inhalations and exhalations of varying durations with various combinations. Periodic training with this method allows you to avoid oversaturation with oxygen and reduce the risk of asthma attacks.

To prevent the patient from harming himself during classes, the first training sessions are carried out under the supervision of an instructor. The level of fitness is assessed using a control pause. Its measurement is carried out by the following algorithm:

• exhale calmly;
• mark the time until the desire to breathe appears;
• inhale.

If the stopwatch shows more than 60 seconds, it means the person has good lung fitness. During this time, the body optimally maintains the balance of oxygen and carbon dioxide in the body.

It is especially important throughout the course of treatment to periodically note the results of the control pause. The diary also notes the date of the training and its duration. These records allow you to track the effectiveness of your classes and timely adjust your training program.

Warm-up exercises for the lungs:

1. Inhale, exhale, pause. 5 seconds for each stage. Repeat the exercise 10 times.
2. Ventilation of the lungs. Within 60 seconds, take 12 deep breaths. On the last exhalation, hold as long as possible before inhaling again.
3. Breathe 10 times only through the right nostril, then only through the left.
4. Inhale simultaneously with your diaphragm and chest according to the following pattern: inhale for 7.5 seconds, exhale for 7.5 seconds, pause for 5 seconds. Repeat 10 times.
5. Inhale while simultaneously drawing in your stomach for 7.5 seconds. Release the air for the same amount, then hold your breath for 5 seconds.

These 5 preparatory exercises should be performed daily, they prepare the lungs for a full workout. You need to exercise on an empty stomach. All breathing movements are performed only through the nose, and no strong noises should appear.

Video on the topic:

Level training

After warming up, you can begin full lung training. The method is divided according to training levels. There are four of them in total.

1. First level. 4 breathing cycles are performed over 1 minute. 5 sec. inhale, 5 sec., exhale, 5 sec. pause.
2. Second level. 5s. Inhale, 5s. Hold, 5s exhale, 5s hold. The number of cycles per minute is reduced by up to 3 times, but the duration of the exercises is increased to 2 minutes.
3. At the third level, the exercises are performed the same as at the second, except that each stage is performed for 8 seconds. The exercise lasts 3 minutes.
4. At the last, fourth level, 10 seconds are allocated for each stage. The end result is 1 cycle per minute. The lesson lasts 4 minutes.

To recover after exercise, perform shallow breathing for 10 minutes. To do this, take a sitting position and relax. Inhalation is performed only through the chest without using the diaphragm.

The end result should be to achieve invisible breathing, when a minimum amount of air enters the lungs. In this case, the person will feel that the air is moving only in the nasopharynx area.

Consequences

At 3–6 weeks of regular exercise, a person begins to cleanse and rebuild the body. Such changes are accompanied by unpleasant symptoms and painful sensations. Many patients are afraid of such consequences and give up training, which is not recommended. It is important that the restructuring is finally completed.

At first, the exercises are performed 2 times a day, morning and evening. After reaching 60 seconds at the control pause, the number of classes is reduced, but their duration is extended. Periodic training can improve the patient’s condition with the following diseases:

• circulatory disorders;
• bronchial asthma;
• angina pectoris;
• allergic reactions;
• pneumonia;
• pneumosclerosis.

Many patients note an improvement in their asthma. People who undergo a course of treatment using the Buteyko method experience a decrease in the incidence of suffocation. Their duration and intolerance are significantly reduced. However, if classes are performed without the supervision of a specialist, then a person may experience completely opposite results.

Stages of body cleansing

A person needs to keep notes in a diary to track the results of training. A particularly important indicator is the control pause (CP), thanks to it you can determine what is currently happening in the body.

CP 10 seconds

Initially, the mucous membranes that are located in the nose and mouth are cleaned. Next, water metabolism normalizes, so the patient experiences thirst, increased sweating and frequent urination.

CP 30 seconds

At this stage, serious changes in the nervous system occur. Therefore, in a person:

• tearfulness and irritation occur for no reason;
• the frequency of stress increases;
• blood circulation improves;
• bleeding from the nose appears;
• temperature rises;
• pus is discharged from the nose;
• Abrupt changes in blood pressure are observed.

These changes occur due to the replacement of lung tissue. It undergoes a full update, which takes up to 3 years.

40 seconds

At this stage, the cardiovascular system, kidneys and intestines are reconstructed. Therefore, hypertension is cured, and the duration of attacks in asthmatics is reduced to 30 seconds. In girls, the menstrual cycle is disrupted, the thyroid gland, adrenal glands and other organs change. Many people change their weight significantly, fat people lose weight, thin people gain weight to a normal weight.

Skin cells are renewed, which has a positive effect on appearance. A person's duration of full sleep decreases to 5 hours a day.

60 seconds

The final restructuring of the body takes place. Therefore, a person’s liver, kidneys, intestines, and lungs are cleansed of unwanted purulent accumulations. Therefore, purulent discharge from the nose and larynx may increase.

Changes in the tongue are also observed; it becomes coated, which indicates changes in the functioning of the organs. As soon as all changes are completed, the tongue will acquire a standard pink color without additional coating.

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

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

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

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

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

Buteyko method: exercises

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

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

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

Exercises:

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

First level

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

Second level

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

Third level

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

Fourth level

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

8. Double breath holding.

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

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

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

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

10. Shallow breathing (3-10 minutes)

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

Buteyko method: cleansing reaction

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

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

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

Disadvantages of the Buteyko method

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

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

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