Efficient breathing. Breathing techniques and breathing exercises. Types of breathing exercises

This book describes in comparative terms almost all known methods of health-improving breathing exercises and gives a fairly detailed interpretation of them in essence. Based on current scientific knowledge, the mechanisms of the beneficial effects of systematic breathing exercises are explained. The healer's ideas about the mysterious effects of various breathing techniques are contrasted with a specific scientific description of the processes occurring in the body. The book is intended for developers of new health-improving breathing systems, methodologists, patients suffering from respiratory pathologies and those who would like to help them, for public transport passengers, housewives and simply inquisitive readers interested in their health.

* * *

The given introductory fragment of the book How to breathe to live better. The most effective breathing practices (V. A. Safonov, 2008) provided by our book partner - the company liters.

HOW MANY BREATHING GYMNASTICS ARE THERE?

Quite a lot of breathing exercises have been invented, and they are too different in execution. It is obviously impossible to test them all in practice, because they are very labor-intensive and require long-term exercises. But getting acquainted with their fundamental features in order to then make an informed choice is useful and quite accessible.

Are breathing exercises beneficial?

Breathing is sensitive to the state of the psyche, emotions and stress. Everyone knows that it can express his mood and experiences.

As noted by I.R. Tarkhanov (1904), already the experience of everyday life convinces us that various feelings and affects are sharply reflected in the rhythm, depth and in general the entire character of respiratory movements. “What, in fact, is crying that accompanies deep grief, or laughter with a cheerful, joyful feeling, if not an expression of a sharply changed activity of the respiratory apparatus, complicated by a certain play of the facial muscles and, in some cases, the active state of the lacrimal glands? Laughter, for example, consists mainly of more or less deep inhalation, followed by not one, but a whole series of long-lasting short, fragmentary exhalations with an open glottis; the air expelled at the same time sets the vocal strings into characteristic oscillatory movements. When crying, a similar change in respiratory movements occurs, as during laughter, but their rhythm and the accompanying facial expression seem different, although the similarity of these states is sometimes so great that it is difficult to distinguish a face crying from a laughing one. Already from these facts alone it clearly follows that feelings and affects are able to sharply disrupt the normal type of respiratory movements. This conclusion is confirmed by other observations in which the strength of feelings and affects is not so great as to be expressed in the form of laughter or crying. In these cases, only a clear change in the rhythm and depth of respiratory movements in two opposite directions is observed. Thus, in people who are in a cheerful, joyful mood, breathing seems rapid and superficial, while in sadness or grief, breathing becomes more rare and is separated by long stops, followed by a deep involuntary sigh, as if trying to replenish the lack of input. air into the body. These deep sighs from time to time are so characteristic that in everyday life they are usually considered a sign of a depressing person of grief, sadness or any worries that are unpleasant for him. Severe fright or fear is usually accompanied by cessation of breathing, as well as severe pain, causing a highly unpleasant feeling in a person” (I.R. Tarkhanov, 1904).

However, not only mental processes cause changes in respiratory movements, but also vice versa - systematic breathing exercises have a noticeable effect on the general condition of the body. It is known that breathing is one of the main physiological processes of life support in the body. Perhaps this is why apologists of many systems of breathing exercises advise breathing with maximum use of lung capacity, which they see as the key to the body’s great vitality, since in this case all metabolic processes flow more fully and deeply in the body. Having understood the dependence of health on the ability to breathe and having discovered that through breathing movements it is possible to influence the functions of other internal organs, people a long time ago created harmonious and versatile systems of breathing exercises.

It would seem that a healthy, active person should not be retrained to some (and what exactly?) special way of performing respiratory movements. However, this does not mean that it is harmful to train our breathing. Moreover, the respiratory system successfully trains on its own during physical activity - walking, running, etc. Further, with general weakness and some diseases, there is a direct need to train and strengthen the respiratory muscles.

Breathing exercises are used to improve both the function of external respiration and metabolic processes in the body as a whole. They have a beneficial effect on the central nervous system. Breathing exercises for treatment are not used in isolation, but in combination with other gymnastic exercises involving the activity of many other muscles of the body.

It has been noticed that through systematic breathing training, health is maintained at the proper level, active life expectancy, level of mental activity, and performance increase.

Breathing exercises are most widespread and developed in the East: such health-improving systems of breathing exercises as Indian Hatha Yoga, Chinese Qigong, and Vietnamese Duong Xinh are known. Empirical and scientific information about the human breathing process, accumulated over many millennia, constitutes the golden fund of world culture. More and more new breathing exercises are being invented. Nevertheless, the set of breathing exercises in regular gymnastics almost never goes beyond the scope of classical yogi breathing exercises. Specific techniques involving intense breathing, as well as holding it, are included in various exercises of kundalini yoga, siddha yoga, Tibetan Vajrayana, Sufi practices, Buddhist and Taoist meditation, etc. More subtle techniques, based rather on special attention to breathing than on changes in its dynamics, occupy important place in Zen Buddhism of the Soto school and in some Taoist and Christian practices.

I immediately draw attention to the fact that the beneficial effects of different methods of breathing exercises are attributed by their authors mainly to the same factors. We are mainly talking about changes in gas exchange processes: more often - an increase (hyperoxia) or decrease (hypoxia) in the oxygen content in the blood and less often - an increase (hypercapnia) in the carbon dioxide content. Of course, the effect of specialized or imitative breathing exercises on the general condition of the body cannot be explained only by changes in the concentration of oxygen or carbon dioxide.

And although the stimulating effect on the body of both moderate hypoxia (lack of oxygen) and slight hypercapnia (excess carbon dioxide) has been experimentally proven, it is noted at the same time that neither exhausts the effect of the possible beneficial effects of breathing exercises on health.

As has been noted by many researchers, the psychotherapeutic effect of various breathing systems (as well as the recognized authority of their developers) is no less (if not more!) important, and, of course, the training of the respiratory apparatus itself is very significant, allowing it to be more economical, that is, with the least possible energy consumption, ensure optimal gas exchange in the body. The point, as you can see, is that no matter what recommendations are given to the patient - to breathe deeply or shallowly, often or rarely - the very awareness of targeted intervention in the vital functions of one’s own body strengthens a person’s faith in his own capabilities. In these cases, there is a psychotherapeutic effect, complemented by psychophysical effects. In addition, without discipline and willpower, success in breathing exercises cannot be achieved. Breathing exercises should always be performed with reverence, care and attention, as required by adherents of such healing methods.

Thus, in our opinion, the therapeutic effects of different breathing systems proposed for the treatment of many diseases are actually based on two main active components: the actual training and metabolic effect of the breathing exercises themselves and the psychotherapeutic component necessarily contained in the training systems.

As is known, the therapeutic effect of his method of treating asthma K.P. Buteyko associates it with an increase in CO 2 concentration. But data from other authors show that patients with bronchial asthma have reduced ventilatory sensitivity to CO 2, as evidenced by the state of hypercapnia that accompanies the disease. In addition, direct artificial increase in CO 2 concentration does not produce a positive effect.

Consequently, it is not the increase in carbon dioxide content in the body that causes the dilation of the bronchi in patients, but a decrease in the speed of air flow during breathing associated with volitional control, a change in the respiratory pattern, prolongation of exhalation, and a decrease in the work of the respiratory muscles.

So, recognizing a certain therapeutic and health-improving effect of breathing systems of different implementations, one cannot help but note the very simplified, far-fetched attempts of the authors of such training systems to explain the mechanism of the beneficial effects of the breathing exercises themselves.

Characteristics and purpose of breathing practices

Ancient Eastern systems

Ancient Indian breathing system . Pranayama is breath control, or the ability to control the flow of prana through breathing exercises ( vital energy obtained from the air). At the same time, this is a teaching about conscious control of breathing. In fact, the practice of pranayama can be reduced to two techniques for changing breathing: slowly inhaling and exhaling air, making long or deep breathing cycles, or stopping breathing completely. Thus, pranayama is a complex act in which, having taken a sitting position, a person takes slow, deep and full inhalations and exhalations, and also stops breathing movements. The meaning of pranayama is that we can control our breathing by controlling the respiratory muscles. According to ancient Indian views, each person is given a strictly defined number of breaths by nature, which means that by slowing down one’s breathing one can prolong one’s life. The idea that the number of breaths of each of us is counted, that the duration of life depends on how many breaths we take, and also that, as a result of this, we must reduce the number of breaths for a given period in order to live longer - this is precisely the idea inherent in in this system.

So, the doctrine of human breathing is called pranayama by yogis. Pranayama is the conscious prolongation of inhalation, breath-holding and exhalation. With the help of inhalation, a person receives “primary energy”. By holding the breath, this energy is absorbed by the human body. When exhaling, there is a change in primary energy, which has given up its potential to the human body and is therefore no longer needed.

Prana is the energy that permeates the Universe at all levels. It is physical, mental, intellectual, sexual, spiritual and cosmic energy. All physical energies, such as heat, light, gravity, magnetism and electricity, also prana. It is the source of driving force in every action; energy that creates, protects and destroys. Strength, vitality, life and spirit are all forms of prana.

Pranayama involves training the muscles and nerve centers associated with the breathing process, which improves the functioning of the respiratory system. Moreover, it is believed that pranayama has a beneficial effect on all other functions of the body, ensuring a longer life.

There are seven classic breathing exercises in yoga.

1. Full breathing.

2. Overcoming breathing.

3. Cooling breath.

4. Breathing that cleanses the meridians.

5. Breathing, clearing the air cavities of the head.

6. Ventilation (“Forge bellows”).

7. Rhythmic breathing.

Let's look at some of them.

Full breathing is formed from the so-called lower, middle and upper. Let's look at lower (abdominal or diaphragmatic) breathing. Place your intertwined fingers on your stomach. Inhale deeply, pushing your stomach out by lowering your diaphragm. The chest should remain motionless. As you tuck your belly in and thus lift your diaphragm, exhale for a long time. This is how the “lower floor” of the lungs comes into play.

Medium (costal, chest) breathing occurs due to the mobility of the chest itself. Also place your intertwined fingers on your stomach. Press your elbows to your sides. Inhaling, spread them apart (palms still on the stomach), as if directing the expansion of the chest to the sides; At the same time, the shoulders also seem to move slightly apart. The stomach should remain motionless during moderate breathing. It is very important that the chest does not protrude, but only expands to the sides.

Upper (clavicular) breathing. Place the fingers of your bent hands on your shoulders near the collarbones, elbows down. As you inhale, lift your elbows up through your sides, lifting your shoulders as well. This is how the tops of the lungs, almost inactive during normal shallow breathing, are filled with air, and the “upper floor” of the lungs is activated. When breathing fully, inhale through the nose and exhale through the nose or mouth.

Practice each of these breathing exercises day by day so that you get them almost automatically, and then combine all three together: an inhalation with a protrusion of the abdomen flows into an expansion of the chest, followed by some protrusion of the chest and raising of the shoulders. This is a full breath. A “cleansing” full exhalation is also performed “from the bottom up”: the stomach is drawn in (the diaphragm rises), the chest collapses, and the shoulders drop. This is what is in general outline full yogi breath - useful exercise, relieving fatigue.

Full breathing is a reliable way to treat and prevent many respiratory diseases; it also has a beneficial effect on the nervous system, providing a calming effect.

One of the notable exercises in the yoga system is “Bhastrika” (translated as “Blacksmith’s Bell”), characterized by a rapid alternation of short inhalations and exhalations. To perform this exercise while sitting or standing, you must first exhale calmly. Next, inhale and exhale through the nose quickly and vigorously by raising and lowering the diaphragm ten times in a row.

The duration of inhalation should be equal to the duration of exhalation. Do not allow any gaps between inhalations and exhalations. Breathing resembles the puffing of a steam locomotive. After 10–20 such breaths, a slow, full exhalation and inhalation are performed. The exercise ends with a deep breath, holding the air in the lungs for 7 – 14 seconds. The diaphragm and other respiratory muscles work as a single mechanism. After each series of exercises, several spontaneous, involuntary breathing cycles are performed. Then the series of such movements is repeated. It is necessary to ensure that there are no accompanying movements of the arms, shoulders, or head - only the diaphragm is involved in breathing movements. The breathing rate when performing “Bhastrika” decreases to 2 – 3 times per minute. It is believed that “Blacksmith’s bellows” is one of the most effective breathing exercises, it increases the saturation of blood and tissues with oxygen, improves cellular metabolism, and cures many pulmonary diseases. It is believed that this exercise is useful to perform before and after sports activities, for shortness of breath, and even for pain relief during childbirth. It is interesting to note that the modern high-frequency method of artificial pulmonary ventilation, which has found its place in intensive care and resuscitation, has some analogy with Bhastrika breathing. According to known data, “Bhastrika” effectively affects the human body in many diseases, and serves as a reliable means of preventing hypoxemia (low oxygen content in the blood) due to increased oxygen flow into functioning tissues. “Bhastrika” helps restore breathing after a grueling run. With the greatest benefit, you can use such exercises in a state of fatigue in order to increase performance. Bhastrika regulates functional state the human body during stress and mental shocks. It is believed that even with a little practice, a person can experience peace of mind, reduced stress, a sense of well-being and orderliness, and disciplined behavior in everyday life.

Pranayama practice. There are many varieties of pranayama. They were designed to adapt the physical, mental, intellectual and spiritual needs of the practitioner to changing external conditions.

Ancient books on yoga describe the four stages of pranayama: initial stage; persistent desire; secret knowledge; achieving the goal. Pranayama causes rhythmic expansion of the lungs, creating proper circulation of fluid in the kidneys, stomach, liver, spleen, intestines, skin and other organs. The practice of pranayama calms the senses and desires. In this way, the mind becomes free from unnecessary thoughts. The words, thoughts and actions of the practitioner become clear and pure. It supports the strength of the body and the stability of the intellect. Breathing in pranayama is always done through the nose. Inhalation and exhalation are done smoothly, slowly and deeply. Practice pranayama at a specific time every day in the same pose.

Pranayama should be performed with eyes closed, avoiding noise. It is best to perform the exercise while sitting on the floor on a mat made of natural fabric. The practice of pranayama should not be mechanical. The most important factors are complete receptivity of the mind and intellect.

It is possible that one of the breathing exercises of yogis (“Anuloma-Viloma”) has just such an effect. This exercise is a precise dosage of slow inhalation and exhalation through both nostrils alternately. According to the results of a study by K. Hebbar (1971), during the performance of “Anuloma-Viloma” the gas composition of arterial blood changes, as well as cerebral blood flow. It is known that cerebral blood flow also changes during breath holding and hyperventilation. Perhaps the exercises of the yogis “Ujjay”, “Bhastrika”, “Surya-Bhedana” and “Brahmari”, during which the breath is held, have some effect on the blood circulation of the brain.

It is known that breathing exercises are just a part of the general teachings of yoga, although they themselves constitute unified system, therefore, “snatching” from this system individual exercises “necessary” for us, of course, contradicts the prescriptions of yogis. Being a part of yoga, pranayama should be practiced along with other parts such as asanas and meditation. This gives a greater effect, especially in the field of prevention or in curing diseases.

End of introductory fragment.

“If you can breathe slowly, your mind will calm down and regain its vitality» Satyananda Swami Saraswati (founder of the International Yoga Society Movement).

People have long thought about the question: “How to breathe correctly?” Just imagine: the first mention of proper breathing dates back to the 6th century BC. An ancient Chinese proverb says: “one who masters the art of breathing can walk on sand without leaving a trace.”

Otto Heinrich Warburg (German biochemist, one of the outstanding scientists of the 20th century in the field of cytology) revealed a sad pattern in 1931: lack of oxygen is a direct and sure path to the formation of cancer.

So, if you care about your health?

If you want to learn something new, effective and useful? - then this article is especially for you! Read, analyze, put knowledge into action, work - live in joy.

First, let's figure out what types of breathing exist and, most importantly, what their effect on us is:

• Clavicular(If you are hunched over, your shoulders are raised, your stomach is compressed, this means that you are very deprived of oxygen). Get better!
• Chest breathing(In this case, the chest expands due to the work of the intercostal muscles, which helps saturate the body with oxygen. This method is more physiological during pregnancy).
• Deep breathing that involves the muscles of the diaphragm(With this breathing, air fills mainly the lower sections of the lungs; men and athletes most often breathe this way. The most convenient way during physical activity).

Breathing is the mirror of mental health. Psychiatrist Alexander Lowen for a long time studied emotional blockages (neurotic and schizoid disorders of people) that prevent proper breathing. He discovered an amazingly clear relationship between the character and the type of his emotional disorder. And as it turned out later, schizoid individuals are prone to breathing with the upper chest. And people of the neurotic type use shallow diaphragmatic breathing.

Dr. Lowen came to the conclusion that by restoring the correct way of breathing, people are able to regain a normal life.

The dangers of “wrong” breathing

If we breathe incorrectly, then less oxygen enters our lungs, which means less oxygen reaches the cells of the body. Did you know that the condition of the skin and hair directly depends on the functioning of the lungs? So, when gas exchange in the lungs is disrupted, a number of functions are transferred to the skin, and this leads to the appearance of wrinkles and other troubles. Scary??? Then be sure to correct your breathing.

Correct breathing training

Begin your workout by assessing your breathing habits: simply breathe and observe how you do it.

Ask yourself: “How do I breathe – through my nose or mouth?” Breathing through the nose has physiological significance:

1. The nasal mucosa warms
2. Filters
3. Humidifies the inhaled air

This does not happen when a person breathes through the mouth.

So, the first important rule correct breathing — breathe through your nose.

Now, take an interest: “Am I breathing in the same rhythm or not?” Have you experienced rapid breathing? What is your breathing rate at the moment? Count the number of breaths per minute (normal rate is 16 to 20 per minute).

Ask yourself: “Are there any extraneous sounds when breathing?” What happens when you inhale? What happens when you exhale? With proper breathing:

• It should not be noticeable how the chest rises and falls.
• And the abdominal wall should rise with each inhalation and retract with each exhalation.

Breathe correctly, means to breathe, like child — breathe from the lower abdomen(abdominal breathing).

By changing the rhythm, tempo and depth of breathing, you influence chemical reactions and metabolic processes in the body, at your own appearance, your thoughts, mood and attitude towards the world.

It is quite difficult to quickly adjust to proper breathing, but it is still possible if you wish. What is important here is constant training.

So, when training your breathing you need to:

1. Breathe with minimal air consumption.

2. Inhale as slowly as possible (suck in air).

3. Exhale - as freely as possible (let the air out).

4. There should be no pauses after exhalation.

5. Never inhale or exhale as deeply as possible.

6. Breathing should always be accompanied by slight noise.

Yogi Breathing

The concepts of “breathing” and “yoga” are inextricably linked.

Yogis have been practicing effective breathing for several millennia; they have developed a unique technique that works incredible miracles:

• Cures insomnia
• Mental disorders
• Heart and intestinal diseases
• Relieves headaches.

General principles of proper breathing in yoga

Before you start practicing proper breathing, remember some of its features:

• When breathing fully, all areas of the lungs should be involved - the top, subclavian and sub-brachial parts.
• The middle is under the chest.
• The bottom is the supradiaphragmatic part.

And, what is very important: the internal state should be balanced and positive, no irritability!

1. Take a comfortable position: sit or lie down
2. Draw your stomach in, expelling all the air from the bottom of your lungs, and relax it again.
3. Next, exhale slowly and deeply through your nose - this inhalation will fill the bottom of your lungs. At the same time, the stomach should rise.
4. Following the bottom, fill the middle part, during which the chest will expand. And the very last one is the top one, under the collarbones.
5. After filling your lungs, hold your breath.
6. Then slowly exhale all the air in reverse order. First of all, release the upper part of the lungs, followed by the middle and lower ones.
7. Suck your stomach in to realize that all the air has come out.
8. Hold your breath again.

Now let's talk about meditation.

Word " Meditation"in Sanskrit sounds like dhyana, which is translated as “concentration.” In China, this word was transformed into “Chan”, and in Japan - “Zen”.

Meditation- philosophy, and whoever comprehends it begins to gradually understand the essence of life, his purpose in it, and also see the true meaning behind being.

To meditate at home, you will need a separate space - it should be absolutely clean, used only for meditation. It is helpful if you take a bath or shower before starting your meditation. Cleanliness of the body is important for cleansing the mind.

Bird dance

This is an amazing exercise that allows you to plunge into the world of childhood, throw off the shackles of reality, and become freer. The birthplace of dance is the Baikal region, it was there that he was born during one of the trainings.

It is best to perform it with music:

• close your eyes
• Relax
• Start breathing slowly, coherently and deeply

Imagine the flight of a bird. How did you feel watching him? Have you ever wanted to soar up and disappear into the sky?

Immerse yourself entirely in the exciting sensation, let go of conventions, allow yourself to be a bird - light, free, soaring.

Correct breathing exercises

Exercise No. 1.

1. Stand up straight
2. Bring one foot forward
3. Imagine that you have a balloon in your hands
4. Start tossing it slightly, accompanying each throw with a sound.

First use only vowels:

U – O – A – E – I – Y.

And then start adding consonants at the beginning of the syllable:

BU – BO – BA – BE – BI – BE;
VU – VO – VA – VE – VI – YOU;
When lowering the ball, repeat everything from the very beginning.

Exercise 2

Exercise to train the diaphragm.

You will need text, absolutely any text, but poetry is best. It is important here to be able to pronounce words without closing your mouth. That's all!
Friends, never forget to watch your posture and stop snacking on foods high content carbohydrates (they cause fluctuations in blood sugar levels, and as a result, breathing quickens).

As you can see, following the rules is not at all difficult, the main thing is to be diligent and focused.

Breathe easily and freely. Breathe correctly!

Stress, fatigue, panic attacks and a feeling of persistent anxiety - what kind of miracle drugs are not offered to us to get rid of these problems: from exercises to spa treatments, from antidepressants to a long vacation in Bali. However, many of us do not even suspect that everyone always has at hand a safe, effective and absolutely free remedy for restoring peace of mind. This magical elixir is nothing more than your own breath, which has unique restorative properties. By controlling your breathing cycle, you can dramatically change your morale and state of mind. By slowing down our breathing, we thereby influence the parasympathetic nervous system - a complex biological mechanism that can calm us down even in the most difficult mental moments. But how can simple slow breathing relieve stress? Yes, very simple. In a state of nervous excitement, we begin to breathe too quickly. This leads to an increase in oxygen levels and, accordingly, a decrease in carbon dioxide levels, which disrupts the ideal acid-base balance of the blood - pH level. This condition, known as respiratory alkalosis, can lead to muscle twitching, nausea, irritability, dizziness, loss of concentration, anxiety and suspiciousness. Slowing breathing, on the contrary, increases the level of carbon dioxide in the blood, which brings the pH level back to normal.

Inhale - exhale

Breathing can be a powerful ally in the fight against blues and fatigue. Breathing exercises are your lifesaver for all occasions, be it a quarrel with a loved one or problems in business. But before you start practicing these techniques, you will need some time to prepare. In a calm state, observe your breathing, feel its rhythm. We warn you: it won't be easy at first - it's like getting a fish to talk about the water in which it swims. For us, breathing is such a familiar thing that we do not pay any attention to it, and therefore have a very weak idea of ​​​​its depth and rhythm. However, once you think about it, you will begin to notice a great many nuances - both in the physical and emotional sensations of each inhalation or exhalation.

You may notice that just observing the breathing process will immediately cause a whole series of changes in it. At first your breathing will slow down. The normal rhythm will even out a little. And finally, the air will take up a little more space in your body and your breathing will become deeper. Most of us only focus on our lower ribs and upper abdomen when we breathe. Ideally, it should reveal the entire body.

To experiment with expanding your breathing, sit upright in a chair or, better yet, lie on your back. Place your fingertips just above the pubic bone. Try directing a few breaths in this direction, expanding your abdominal area each time.

Then begin to carefully increase the depth of inhalation. While performing this exercise, try to keep your throat as relaxed as possible: excess stress will prevent you from achieving the desired result.

Once you are able to move your breath into the lower abdomen and upper chest, try to “wake up” the back of the torso, which for many is a kind of terra incognita. Try your best to direct your breath into your spine, feeling the back of your torso inflate and deflate with each breath.

Breathing according to prescription

Sometimes even a simple five-minute deepening of breathing can miraculously charge us with energy, and simply replenish the lack of optimism. But you can achieve an even greater effect with the regular practice of pranayama - a system of special breathing exercises. These techniques, tirelessly refined by yogis over the past few millennia, purposefully change the speed, rhythm and volume of breathing.

One warning before starting the practice: when performing any of the breathing exercises, you should never overdo it. If you feel uncomfortable, return to your normal breathing rhythm. If the discomfort intensifies, this is a signal to stop the exercises. Your breath - believe it or not - has a natural intelligence, honed over millions of years of evolution. Learn to recognize these signals and respond to them.

Usually pranayama is performed while sitting on the floor, with the spine straight and extended - for example, in Padmasana or Siddhasana. But such poses are absolutely not suitable for beginners: after just a few minutes they begin to suffer from pain and lose all ability to concentrate. Therefore, if you have started doing yoga relatively recently, it is better to sit on a chair or lie on the floor on your back. If the floor is hard, place a folded blanket under your torso and a small, hard pillow under your head. Stretch your legs straight, spreading your heels ten centimeters apart. Or you can bend your knees slightly and place a bolster or another folded blanket underneath. This pose will help relax your tense back and stomach. Stretch your arms to the sides. Place a silk bag over your eyes for relaxation.

Finding yourself in a comfortable position, observe your normal breathing for a few minutes, recording the results in your mind. Then, for a minute, mentally count the duration of your inhalations and exhalations - for example, “one second,” “two seconds,” etc. (or, if you prefer, “one Omm,” “two Omm”). Don't be surprised if your exhalations are a little longer than your inhalations; this is quite normal. When you focus on your breathing, you can move on to exercises that heal anxiety, fatigue and depression.

Anxiety. You can deal with it by lengthening your exhalations. For example, if your normal exhalation lasts six seconds, try to stretch out several exhalations to seven seconds, then several exhalations to eight, and so on until you reach your limit - the longest but still comfortable exhalation.

When you increase the duration of your exhalations by a few seconds in this way, pay attention to their subtle sound. You will notice that with each exhalation you get a soft ha - like a light sigh. Try to make this sound as soft and even as possible - from the beginning to the end of the exhalation. Pause briefly at the end of each exhalation, lying quietly and still. Continuing in this manner, observe your breathing for at least 10–15 minutes.

Fatigue. To overcome fatigue, you need, on the contrary, to lengthen your breaths. Breathe as usual for a few minutes. When your breathing becomes even and slow, take a short pause after exhaling. Freeze. After a few seconds, you will feel something like vibrations - the approach of the next inhalation. The sensation is reminiscent of a wave rushing towards the shore. Don't inhale immediately. Instead, let the “wave” get even higher. Then inhale without effort or resistance.

Increase the length of time you hold your breath before inhaling. Then gradually lengthen your inhalations, just as you did with your exhalations in the previous exercise. Finally, pay attention to the sound of your breaths - a slightly hissing sound, yogis call it sa. Try to make the sound as soft and even as possible - from the beginning to the end of the inhalation. Observe your breathing for 10–15 minutes.

Depression. Getting rid of depression is much more difficult. Don't exercise when you're at your worst. Forcibly changing your breathing rhythm can only worsen the situation.

Allow your breathing to slow down and become more even. Then count the duration of your inhalation. When you exhale, try to balance its duration with your inhalation. Inhale and exhale evenly for about a minute. Then gradually - once every three to four breaths - increase each inhalation and exhalation by a second until you reach your maximum. The best timer will be your mood. For example, if you decide to practice for ten minutes, be prepared to shorten that time if you feel the depression subsiding. But if you find that you still need exercise, don't stop.

Recharging. Build into your schedule a daily 10-minute breathing exercise at your calmest time of day. For some it is early morning, for others they manage to truly relax only in the evening. However, even if you cannot regularly exercise at the same time, it is enough to take a simple minute break several times a day - close your eyes and do the exercise. It may turn out that such breaks will invigorate you much better than the usual cup of coffee or chocolate.

To do this, I have collected together and briefly presented descriptions of all currently known respiratory systems, highlighting their main features and explaining their effect on the body. Thanks to this, the thoughtful reader gets the opportunity to independently create a set of exercises that best suits his individual inclinations and level of preparedness.

I tried to analyze in detail many modern and traditional so-called breathing exercises, trainings, methods, practices, gymnastics, techniques, technologies, as well as exercise equipment for improving health and resistance to any diseases, getting rid of illnesses and excess weight, self-improvement and a cheerful mood, excellent well-being and active performance.

Then I transferred completely unscientific health systems to scientifically supported views to explain the likely effect of their action on the body.

Therefore, delve into the essence yourself, compare the recommendations of many and maintain your own breathing at a level sufficient for a prosperous life.

Many years of deep interest in how breathing exercises can influence the body and have a beneficial effect on vital functions prompted communication and exchange of opinions with many fellow scientists and developers of various breathing exercises. I remember with gratitude the substantive discussions with E.B. Velikanov, R.Sh. Gabdrakhmanov, V.P. Doroschuk, D.A. Kochergoy, V.G. Ostroglazov, M.V. Sergievsky, I.M. Seropegin.

Special thanks to A.G. Kvadratova, V.V. and I.V. Safonov.

Chapter 1
BREATH AND LIFE

On the one hand, breathing easily and imperceptibly changes spontaneously under different human conditions. On the other hand, respiratory movements, within certain limits, can be controlled arbitrarily, and even delayed for some time. Therefore, the question has long arisen: is it possible to induce certain states of the body by changing respiratory movements?

Speaking about the healing or health-improving significance of breathing exercises, it is impossible not to touch upon the question of the mechanisms of their influence on humans. Unfortunately, there is negligible research experimental data on this topic, so we have to operate with general scientific considerations, contrasting them with the obviously unscientific results of introspection.

Despite the fact that the function of the respiratory system is vegetative (relating to the involuntary control of internal organs), it is performed through somatic (bodily, voluntary) muscles. This mixed feature of the respiratory system puts it in an exceptional position for so-called voluntary control.

It seems that we can control our breathing immensely at will - in contrast to the extremely limited control of other autonomic systems: digestive, cardiovascular, excretory, etc.

Breath is always identified with life itself. That is why in all myths and sagas, epics and legends, tales and treatises about the creation of the world, everything that exists on Earth - including humans - breathing is mentioned as the main sign of life. Special systems of breathing exercises were developed long ago in India, China, Greece, and Rome. The practice of using breathing exercises to increase the functionality of the respiratory system itself, as well as the general effect on the body and strengthen nervous system dates back several thousand years.

In the last decades of the twentieth century, many special schools of breathing emerged in America and Europe. Nowadays, there is a rapid flourishing in the creation and use of a wide variety of breathing exercise systems. Nowadays, many different methods of “correct” breathing, a variety of therapeutic breathing exercises and simulators have been proposed, described in detail and strongly recommended for use. The invention of the newest and most natural, most healing and effective breathing exercises continues.

Indeed, they have come up with so many unconventional ways to breathe! Here there are “wheezing”, and “paradoxical”, and “energetic”, and “endogenous”, and many other “breathing systems”, named after their inventors. Please note: whether you are taught to breathe deeply or shallowly, often or rarely, through the nose or mouth, the results always promise to be equally wonderful.

Chapter 2
STRUCTURE AND FUNCTIONS OF THE RESPIRATORY SYSTEM

External breathing

The lungs are a stagnant reservoir, and therefore their ventilation, that is, the exchange of air between the alveoli of the lungs and the external environment, can only be carried out as a result of rhythmic respiratory movements of the chest. The respiratory muscles contract rhythmically and cause pressure differences in different areas respiratory tract and the pulmonary apparatus, thereby creating reciprocating gas flows that ventilate the lungs. During inhalation, air enters the lungs through the nose, trachea and bronchi, fills the respiratory tract, and its oxygen reaches the alveoli through diffusion, where it mixes with alveolar air. Through the walls of the alveoli and pulmonary capillaries, gas exchange occurs between air and blood. Some of the air remains in the so-called dead space, in which the exchange of gases with the blood does not occur. The lungs are surrounded by ribs for beauty, convenience and protection. The respiratory process occurs in three stages – external (pulmonary) respiration, transportation of gases by blood and internal (tissue) respiration. Pulmonary respiration is the exchange of gases between the atmosphere and the blood of the pulmonary capillaries, resulting in arterialization of the blood (increased oxygen content - O 2 - and decreased carbon dioxide content - CO 2). This is the basic function of breathing.

Oxygen in the air enters the body mainly through the small openings of the nose and the relatively narrow passages of the nasal cavity, and sometimes through the mouth and oral cavity.

The nostrils serve as the main gateway for air, and the mouth is for feeding and speaking. For breathing, they should only be used when special cases as an additional spare air passage. You need to inhale air through your nose. The walls of the nasal cavity form an uneven relief, due to which the surface of the lining membrane and the area of ​​contact of air with the outer layer of mucosal cells, many of which have cilia (hairs), increase. The inhaled air, passing through the nasal cavity, is heated by blood flowing through the numerous vessels that penetrate the membrane, and, in addition, in contact with the mucous membrane, it is moistened and cleansed of dust particles, microbes and toxic gaseous impurities.

The air passes into the nasopharynx, from here through the larynx into the windpipe, trachea and bronchi (Fig. 1). These organs make up the airways and serve to transport air. They do not exchange gases with blood. The larynx, trachea and bronchi located below the pharynx contain cartilage in their walls, which gives them elasticity and protects them from collapse.

Rice. 1. Schematic representation of the respiratory organs. 1 – nasal cavity; 2 - solid sky; 3 – soft palate (uvula); 4 - oral cavity; 5 – nasopharynx; 6 – oral part of the pharynx; 7 – epiglottis; 8 – laryngeal cavity; 9 – esophagus; 10 – trachea; 11 – main left and right bronchi; 12 – branches of the bronchi (bronchioles); 13 – pulmonary vesicles (alveoli); 14 – left and right lung

Atmospheric air passing through the upper respiratory tract, heated, humidified and purified, enters the bronchi. The two main bronchi, extending from the trachea, like the branches of a tree, are repeatedly divided into smaller and smaller ones, reaching the thinnest branches - bronchioles, the diameter of which does not exceed fractions of a millimeter. They end in clusters of tiny vesicles, the so-called pulmonary alveoli, shaped like a miniature bunch of grapes.

The walls of the alveoli are very thin and are intertwined with dense networks of the finest blood vessels - capillaries. The inside of the alveoli is lined with a surfactant - surfactant, which weakens the effect of surface tension and thereby prevents the collapse of the alveoli and lungs during exhalation. The total thickness of the walls of the alveoli and capillary separating the blood from the air usually does not exceed thousandths of a millimeter. Thanks to this structure, gases easily penetrate through the walls of the alveoli and capillaries: oxygen from the alveolar air into the blood, and carbon dioxide from the blood into the air.

The process of gas exchange in the lungs occurs extremely quickly due to the huge number of alveoli, equal to several hundred million, and this is quite enough to establish oxygen and carbon dioxide balance between the air of the alveoli and the blood.

The lungs fill both halves of the chest. According to their location, the right and left lungs are distinguished. Each of them looks like half of a vertically cut cone with a rounded top and a slightly depressed base, placed on the diaphragm. The diaphragm (thoraco-abdominal barrier) is a wide flat muscle with a dense tendon dome-shaped raised middle, separating the chest cavity from the abdominal cavity.

The lungs are covered with a thin membrane - the pleura, which also lines the walls of the chest cavity. Between the pulmonary and parietal layers of the pleura, a slit-like hermetically closed space is formed, called the pleural cavity. It contains a small amount of serous fluid secreted by the pleura, but there is no air. Since this cavity is closed and not connected to atmospheric air, and the force of atmospheric pressure, acting unilaterally, is spent to some extent on overcoming the elastic traction of the lung tissue, the surface of the lungs is pressed against the chest wall with a slightly less force than the force of atmospheric pressure. As a result, the pressure in the pleural cavity is less than atmospheric (which is why it is called negative) by the amount of elastic traction of the lungs.

The purpose of the pulmonary apparatus is to carry out external respiration and transfer gases between the external environment and the alveoli, in which gas exchange with the blood occurs.

Breathing movements

The period of respiratory movements, or breathing rhythm, is formed in the system of nerve cells of the medulla oblongata, which ensures the functioning of the respiratory system in the mode of involuntary breathing. From the respiratory center located in the medulla oblongata, commands are transmitted to the respiratory muscles. Information about the sequence, duration and force of contraction is sent to the motoneurons (motor neurons) of the respiratory muscles. This establishes the degree of contraction of the respiratory muscles and the current volume of the lungs during spontaneous breathing. Cells of the cerebral cortex participate in the voluntary control of respiratory movements. A change in the gas composition in the lungs, or ventilation of the lungs, occurs due to the work of the respiratory muscles. The respiratory act (cycle) consists of inhalation and exhalation.

In the medulla oblongata there is a respiratory center, from which commands periodically come to the respiratory muscles. This central nervous formation, composed of functionally different nerve cells, ensures the functioning of the respiratory system in an involuntary automatic mode (which is why we usually do not notice our own breathing). The respiratory center determines the order of activation, strength and duration of contraction of various muscles, depending on the gas exchange needs of the body. Volleys of exciting impulses are transmitted from the respiratory center along the phrenic nerve to the diaphragm and along the intercostal nerves to the intercostal muscles.

When inhaling, according to the command of the respiratory center, the main inspiratory muscle - the diaphragm - and the external intercostal muscles contract. As a result of contraction of the inspiratory muscles, the dome of the diaphragm flattens and lowers, and the ribs rise, resulting in an increase in the volume of the chest. The pleural cavity, we repeat, is sealed, and the pressure in it is negative relative to atmospheric pressure. Therefore, the lungs passively expand in the chest cavity and, under the influence of atmospheric pressure, are filled with air through the airways. This is how inhalation occurs.

The inspiratory muscles overcome a number of resistances, the most important of which are the elastic resistance of the costal cartilages and the lung tissue itself, the mass of the raised chest and the resistance of the abdominal viscera and abdominal walls, pushed aside by the diaphragm as it flattens during contraction.

When the inhalation is completed and the inspiratory muscles relax, the total effect of the listed resistances returns the chest to its original position: the ribs, due to the elasticity of their connections, lower, the diaphragm protrudes upward. As a result, the volume of the chest and, accordingly, the volume of the lungs decrease. Moreover, excess air that enters during inhalation is pushed out due to an increase in intrapulmonary pressure. So, in a calm state, exhalation is carried out passively, without the active participation of the respiratory muscles. Only with increased or difficult breathing does exhalation become active: it is helped by the contraction of the expiratory muscles (exhalatory muscles) - the abdominal press, internal and part of the external intercostal muscles.

After exhalation, the breathing cycle repeats rhythmically. And so all my life. From the first to the last breath...

With a voluntary desire to change respiratory movements, for example, to hold your breath while diving or to coordinate the rhythm of sports movements with respiratory movements, the higher parts of the brain, which control the work of all muscles of the body (somatic muscles), are included in the regulation of breathing.

Usually a person does not notice what work his respiratory muscles perform every second. However, any exercise stress, leading to increased breathing, makes the chest movements very noticeable. And calm breathing consumes a lot of energy. Therefore, the task of the respiratory system is to deliver oxygen to the body with the least expenditure of energy on breathing itself. Maintaining a minimum energy “cost” of oxygen is one of the most important conditions for the life of the body. When there is excessive oxygen consumption for the functioning of the respiratory apparatus itself, as happens with various diseases or difficulty breathing, the body suffers from oxygen starvation. In critical cases, breathing ceases to be a condition of life and becomes an end in itself: it turns out that the patient lives only to breathe, instead of breathing for a full life.

Vital capacity - the total volume of air that can be exhaled at maximum exhalation after the deepest inhalation - serves as one of the indicators physical development person. Sports and breathing exercises increase vital capacity, and all reasons that impede breathing movements reduce it and thereby worsen the body’s oxygen supply (Fig. 2).

It is on average 3500 ml in men and 2700 ml in women, and in well-trained individuals it can reach 6000 ml. Moreover, even after a very intense exhalation, about 1500 ml of so-called residual air always remains in the lungs.

The volume of air passing through the lungs in one minute is called the minute volume of respiration. Normally it is 4000 - 6000 ml. With muscular work it increases, for example, in athletes when running - up to 30 liters.

At rest, an adult takes approximately 16 breaths per minute. For each breath, about 50 ml of air enters the lungs. With the deepest inhalation, you can additionally inhale about 1500 ml of air, and with the deepest exhalation, you can exhale another 1500 ml of reserve air, however, even after this, about 1500 ml of air will remain in the respiratory system.

Not the entire volume of inhaled air participates in gas exchange. With each inhalation, about 150 ml of it remains in the nasal cavity, oral part of the pharynx, nasopharynx, larynx, trachea, and bronchi. This volume of air is called harmful space.

So, during inhalation, air enters the lungs, which through the respiratory tract reaches the small branches of the bronchi. Next, oxygen reaches the alveoli through diffusion and mixes with alveolar air. An intensive exchange of gases occurs in the alveoli, but chemical composition alveolar air changes very slightly, although it differs markedly from atmospheric air. Its composition remains fairly constant during inhalation and exhalation due to the fact that oxygen molecules continuously diffuse into the alveoli from the airways and carbon dioxide molecules are removed. This is of great physiological importance for maintaining the constancy of the internal environment of the body. Thanks to the alveolar air, which acts as a mediator, the blood does not directly come into contact with the air around us.

Rice. 2. Lung volumes and capacities

Pulmonary ventilation is determined by the depth of breathing (tidal volume) and the frequency of respiratory movements. At rest, tidal volume is small compared to the total volume of air in the lungs. Thus, a person can both inhale and exhale a large additional volume. However, even with the deepest exhalation, some air remains in the alveoli and airways of the lungs.

Gas exchange

Gas exchange between air and blood through the walls of the alveoli and pulmonary capillaries and between blood and cells through the walls of tissue capillaries occurs through diffusion. In the alveoli of the lungs, oxygen diffuses into the blood, and carbon dioxide diffuses from the blood into the air. Arterial blood from the lungs moves to tissue capillaries, where reverse processes of gas exchange between tissues and blood occur.

U healthy person under normal conditions, the oxygen pressure in the alveolar air is greater than in the venous blood flowing to the pulmonary capillaries. With respect to carbon dioxide, just the opposite is observed: its pressure in the alveolar air is less than in the venous blood, and even more so in the tissues, where it is constantly formed as a result of the vital activity of cells. The pressure differences that exist between oxygen in the alveolar air and in the venous blood and between carbon dioxide in the inflowing blood and in the alveolar air are the physical cause of the transition of oxygen from the air into the blood and carbon dioxide from the blood into the alveolar air. Gases diffuse in the direction determined by the difference in pressure (stress) inside and outside the capillary walls. Due to diffusion (the spontaneous penetration of gas molecules from a place with high pressure to a place where the gas pressure is less), oxygen from the alveolar air passes into the blood, and carbon dioxide brought into the lungs by the blood passes from it into the alveolar air and is removed into the atmosphere.

The rate of diffusion in the pulmonary capillaries is quite high, and during the time the blood moves through them (about 2 seconds), the gas pressure inside and outside the capillaries manages to equalize. Therefore, we can assume that the tension (pressure) of gases in the alveoli and arterial blood is the same. In tissue capillaries, the rate of gas diffusion at the blood-tissue interface is relatively small, and the pressure of gases in the blood does not have time to reach a value equal to the pressure in the tissues. Therefore, the pressure of gases in venous blood differs by some amount from the pressure of gases in tissues.

Transfer of gases by blood

The transfer of gases by blood represents the delivery of O 2 to tissues and the reverse transport of CO 2. Blood, moving in a vicious circle, ensures the transfer of gases between the lungs and tissues. Gases are carried by the blood partly in a free dissolved state in the plasma, but mainly in a bound form through the formation of reversible chemical compounds with hemoglobin. It is hemoglobin in the blood that ensures the chemical binding and transfer of oxygen and carbon dioxide, which enter the blood plasma during the process of diffusion.

Gas exchange in the lungs and tissues of the body becomes possible thanks to the blood transport system, which circulates in a closed circle containing two sections of capillaries: pulmonary and tissue. There is no need to prove that the function of the respiratory system is inseparable from the activity of the cardiovascular system, and both of them are inseparable when performing the primary task: delivering oxygen to organs and tissues and removing excess carbon dioxide.

The process of transferring gases in blood is also not simple. Oxygen molecules that penetrate from the alveoli into the blood plasma do not remain free for long, as they bind to hemoglobin located in red blood cells - erythrocytes. The respiratory protein hemoglobin, when combined with oxygen, forms oxyhemoglobin, and thereby the blood carries much more oxygen than if the gas simply dissolved in its plasma. In arterial blood flowing from the lungs, almost all hemoglobin is combined with oxygen and converted into oxyhemoglobin. The unstable compound of oxygen with hemoglobin in concentrated form in red blood cells is delivered to the tissues.

Once delivered to the smallest blood capillaries that penetrate all organs and tissues of the body, oxyhemoglobin easily releases oxygen. The chemical affinity (ability to hold an oxygen molecule) of hemoglobin with oxygen also depends on the carbon dioxide content: the more there is, the faster oxyhemoglobin breaks down.

Ecology of life. Health: While working, it is very important to constantly maintain your vitality. Consciousness will help this...

Satiating - to wake up

From the first minute after waking up, while still in bed, put yourself in an active state: tune in to the tip of your nose and, as if sniffing in search of frosty freshness, take a few breaths and exhales. Focus on inhaling, with the awareness that you are inhaling fresh, pleasant energy. This is satiating breathing.

Observe how the energy flows through the respiratory tract, flows into the lungs, fills and warms them.

After a few minutes, you will feel a tingling or tingling sensation on the tip of your nose. The substance flowing inside begins to fill the lungs and then the skin with energy - this is felt in the form of a slight chill inside and outside the body.

The effect is simply wonderful, as if you are filled with strength and vigor. No sleep in either eye! You get out of bed with pleasure, recharged with active energy.

Targeted

If you have time, do some focused breathing exercises. As a result of repeated breathing training, you will learn to saturate your body with oxygen and energy. The muscles involved in breathing become obedient, skeletal system– lighter, blood – saturated, brain – active. The entire body is renewed and rejuvenated. After exercise, it’s as if wings are growing behind your back.

For example, when bending backward, inhale; when bending forward, exhale. At the same time, try to tune in to the flow of the inhaled substance through the spine.

It is very natural for the body to combine movements with such breathing, so doing them is easy and pleasant. The movements can be different, but be sure to accompany them with breathing through the body.

In the same way, you can “breathe” your head, arms, legs - you will learn with practice. Since breathing is the attraction of energy to the area on which we concentrate, any fatigue instantly disappears.

Tonic, or “wave”

While working, it is very important to constantly maintain your vitality. Consciousness will help this wave breathing.

• First, tune in to your natural breathing and watch your inhalation and exhalation for a few minutes.
• Then, as you inhale, open the “gates” inside the body in the perineum, abdomen, diaphragm, and chest.
• Expanding them as you inhale from bottom to top, let in a “wave” of inhaled substance.
• As you exhale, squeeze alternately the perineum, lower abdomen, and chest.

If you feel like breathing is difficult somewhere, you need to focus on this area and “breathe” it longer until you feel liberated.

What does this give? Constant energy, active attention, performance without unnecessary energy losses, etc.

“Wave” breathing increases blood flow and can provide invaluable help for cardiovascular diseases (hypertension, ischemic heart disease), vegetative-vascular dystonia, and problems in the female and male reproductive system (a “wave” massage of the pelvic organs occurs).

In case of disorders in the gastrointestinal tract (gastritis, ulcers), the “wave” blurs and heals the lesions.

In critical situations, when you urgently need to concentrate and solve a number of problems, and you are sick or very tired, it is enough to breathe a “wave” or “cleansing breath” to put yourself in a working state.

Cleansing – for the city

There is a way to feel comfortable even in the most severe crush on the subway during rush hour - with the help of “cleansing” breathing.

Stick the tip of your nose as far up as possible, mentally tune in to a pleasant aroma, for example, roses or vanilla, and calmly inhale it, remaining indifferent to the surrounding smells.

Another option with a cleansing effect is breathing with sharp inhalations and exhalations in shocks from the lower abdomen. Of course, it's better to train at home. And then, in any polluted environment (especially in the polluted atmosphere of large cities), always use cleansing breathing, this will protect you from respiratory diseases, asthma, cardiovascular and brain disorders.

From problems and tensions

If there is a need to urgently solve some problems - professional, family, personal, in any conflict, the first thing a person experiences is a tightening of breath. We seem to “package” our problem by creating an energy block. First, breathing is blocked somewhere, then the blood flow is abruptly interrupted, and then a wave hits all the organs. Hence heart attacks, strokes, consequences of severe stress...

An invaluable way to warn dangerous consequences is breathing with slight delays while inhaling or exhaling, depending on the situation.

Conscious delays allow you to detect spasms in certain areas of your body, that is, breathing with delays opens internal energy blocks and “unpacks” them. The released energy flows through your body again, washing it, revitalizing it, healing it.

Relaxing – at night

The hard day is over. Tomorrow will be no less eventful, so you need to have a good rest. Before going to bed, take a shower to wash away all the accumulated information. In bed, lie on your back, legs slightly to the sides, at a distance of 15-20 cm. Place your hands on your hips or along your body, as convenient.

Tune in to soft, shallow breathing throughout your entire skin. Try to go with your consciousness inside the body. Skin cells begin to breathe and, like a sponge, absorb life-giving essential substances from the surrounding space.

At this moment you will feel relaxation, warmth, lightness in your body. If you notice tension in any area, then concentrate and “breathe” it.

Your sleep will be sound, healthy, and awakening will be easy.

Reviving Life

Breathing is the most effective remedy, and the simplest thing. The only important thing is to start it. But if you want to get stable and maximum results, devote a lot of time and attention to breathing.

By being able to regulate your breathing, you can gain control over all processes occurring in the body.

Against the background of energetic breathing, loads are easily tolerated, and any problems begin to be solved. With all the power of breathing, “trash”, “stagnant processes”, “tense knots” left by diseases, mental and physical traumas are swept away, and immediately filled with new vitality. Breathing revives, allows you to return what was lost, gain power and strength of life. published