How to learn to hold your breath for a long time. Holding your breath is a powerful self-transformation technique.

The ability to hold your breath for a long time can be useful not only if you are fond of diving or swimming. But even if you are engaged in other water sports, and sometimes it can save your life in an extreme situation that is not related to water at all. However, not everyone knows how to hold their breath for as long as possible. In this article we will tell you what exercises will help you hold your breath.

To begin with, it is worth noting that in order to learn how to hold your breath for a long time, it takes a lot of time, because you can achieve good results only with the help of regular and diligent training.

• Before jumping into training in the water, exercise on land.
• Optimize your weight, it should be within the normal range, that is, you need to get rid of excess weight. After all, excess weight requires more oxygen, which means it will reduce the breath holding time.
• Develop the respiratory cell.
• Learn to control your aperture.
• Giving your body proper rest between workouts will only increase your chances of learning how to hold your breath for long.
• Go in for sports, for example, jogging with intensive breathing will be useful.
• Take up yoga. Firstly, yoga teaches you how to breathe correctly, and all exercises are closely related to breathing. Secondly, yoga brings up the strength of mind and helps to get rid of unnecessary thoughts. And this is very important when holding your breath, nothing should distract you, including third-party thoughts.
• Meditations. They will also help you get rid of unnecessary thoughts. And they will allow you to remain collected in extreme situations, and after all, depriving the body of breathing is an extreme situation.

Breathing exercises: on land

cleansing breath

The exercise can be done both lying down and standing, but the back should be straight, shoulders straightened, eyes closed:

• First you need to take a deep breath, very slowly. In this case, the lungs should be evenly filled with oxygen (the ribs should straighten out, the chest should increase in size).
• Hold your breath. If you have just started exercising, you should not hold your breath for a long time, hold it as long as you can, but better not more than a minute.
• You exhale through compressed lips in several portions, it is necessary to exhale with force, do not inflate your cheeks.

This exercise can be done after any workout, both breathing and body. Over time, increase the breath holding time, and gradually bring it up to the maximum possible for you.

Chest expansion

An exercise that will help you take in more air into your lungs, and accordingly, increase your chances of learning how to hold your breath. It is performed in a standing position, while your back should be straight, shoulders straightened, arms lowered along the body:

• Deep breath
• Holding your breath
• Stretch both hands in front of you in a position at chest level, clench your fists
• Stretch your arms backwards
• With the same quick movement you return them back
• If holding your breath allows, spread your arms back again, and return them to the position in front of you.
• Take a sharp breath
• In conclusion, take several deep breaths and exhalations without holding your breath.

Walking with breath holding

• Take a slow full breath while doing eight steps at the same time (of the same length)
• Exhale slowly (without holding your breath) for the next eight steps
• Hold your breath and take eight more steps (try to keep all steps equal in length)
• Return to the first step and continue doing the exercise

Do as many reps in one set as you can. Repeat the exercise several times a day.

Aperture control

To begin with, do the exercise in a prone position with a palm on your stomach (instead of a palm, you can put a book on your stomach), then you can do it in any convenient position, without using your hand or other objects on your stomach.

• While inhaling, inflate the stomach so that the raising of the hand can be seen (books)
• Exhaling, draw in the stomach - the hand drops

During this exercise, the abdominal muscles should be tensed, focus your attention on the work of these muscles, it is through the abdominal muscles that you will learn to control the diaphragm. Inhalation should not be long or very sharp, and exhalation should be carried out through pursed lips and be prolonged. Do the exercise at least 20 times per approach, several times a day.

Breath hold training: underwater

• First, train in "confined water" (pool).
• Relax. Become one with water, this will allow you to spend less energy and save strength, which means you can hold your breath for a longer time.
• Movement in the water should be slow and smooth. If you just hold your breath and do not want to swim, then generally exclude movement, stay in a relaxed state, you can, for example, hold on to something so that you do not have to resist the forces of water.
• Control your thoughts, and here again yoga and meditation will help - there should be nothing superfluous in the head, no thought processes - just relaxation.
• Do not lift your head under water, you should look around under water with peripheral vision, covering the world around you with your eyes as much as possible. If you raise your head, it will compress the arteries, which can lead to loss of consciousness due to lack of oxygen in the brain.
• Dress in the water according to its temperature. Since it takes a lot of energy to heat the body, and therefore a lot of oxygen, and all this will reduce the breath holding time.

be careful

• At the beginning of underwater training, you will need a person to supervise your underwater activities in case of unforeseen situations (loss of consciousness and so on).
• Everything is good in moderation. Do not overdo it in your desire to break all possible records (including your own). Do not exceed your limits in trying to learn how to hold your breath underwater, listen to your body, and it will tell you when to surface and take a breath of air.

Correction of errors: We received a refutation of the information given in the material from the Freediving Federation:

“Professional freediving instructors on behalf of the freediving federation strongly disagree with the article below and believe that the information and 'expert' advice contained in it is incorrect and may be dangerous for beginner freedivers. Hyperventilation before diving with a breath hold is one of the main reasons for drowning underwater hunters and ordinary divers who decide to “breathe for the future”. Under no circumstances should this be done. As a result of hyperventilation, a larger supply of oxygen does not accumulate at all, but, on the contrary, carbon dioxide is “breathed out”, which is responsible for signals to the body that it is time to ascend. Without these signals, a person under water simply will not be able to understand that the level of oxygen in the body has dropped to a critical level, will lose consciousness and drown. Freedivers breathe deeply and, importantly, slowly for the last 3 or maximum 5 breaths before diving. Until then, breathing is natural and calm. And it is much more important to relax and prepare for the dive by working with attention, and not by breathing. Freediving is an extreme sport, so before you start conquering the underwater world, we strongly recommend that you take a training course with a certified instructor.”

Although holding your breath for such a period seems like something fantastic, it can be learned. Stefan Mifsud set a world record in static apnea - one of the disciplines of freediving. It does not take into account the depth of the dive or the speed of swimming, but the time that the athlete can stay under water without a scuba gear or breathing tube, at one stop of breathing. Stopping breathing is called apnea. This condition is the result of hyperventilation, that is, intense breathing, with which you oversaturate the body with oxygen.

Free your lungs from the stale air

Take a deep breath and hold your breath

Exhale slowly

Do 3-4 sets at a time

Path to Ichthyander

Hyperventilation, with the seeming exceptional usefulness of the process, is an insidious thing. Excessive oxygen in you can lead to hypocapnia - a state when the body is at a loss as to why it needs so much O₂. With prolonged hyperventilation, the carbon dioxide content in the blood drops, the biochemical balance in the tissues is disturbed, you will feel dizzy and, most likely, lose consciousness. In general, what are we for? “If you are seriously going to do freediving, be sure to ventilate your lungs in the presence of a partner or coach,” Inga Valentinovna threatens with her finger from the water.

Breathing is one of the basic instinctive features of human behavior. We do not watch how we breathe in and out, although this happens regularly and completely unconsciously. However, a person can control their breathing as an adult. Young children do not know how to consciously hold their breath until a certain point.

Many yoga practitioners know that these exercises have a significant impact on the functioning of internal organs, primarily the vocal cords, diaphragm, and lungs. The delay, performed consciously and according to a certain scheme, gives unusual results in the improvement of the human body.

What is prana

Prana is the source of energy, the source of life. It is not measurable by any instruments, but its existence is not subject to any doubts. Prana exists in everything that surrounds us. Prana exists throughout the universe, in all living things in this world. It is a source of nutrition, it provides energy resources for life.

Prana can be obtained in several ways. However, the easiest way to get it is to inhale. Before it begins its activity in the body, it passes through all energy flows. The charge of prana is extremely important, because negatively colored prana will give off negative energy.

In yoga, holding the breath is practiced, since it is believed that this practice allows you to accumulate the energy force of the impact of prana. On inhalation, the lungs open, which allows you to fill all the energy channels with this energy. Moreover, it is important to perform movements with the diaphragm, and not just the lungs, because, with the participation of the abdomen, ventilation of those parts that are not affected during breathing with the help of the chest begins. The best ascent of prana occurs when moving the belly.

Benefits of breath holding for the body

Firstly, it is very important to observe the technique when practicing retention, since non-technical work can only increase the negative that has accumulated in the body, and not clear it.

It should be practiced slowly, gradually increasing the intervals of holding the breath. The benefit of this technique lies in the fact that not only the physical body is healed, but also the mental one. Due to the delay, the body receives an improvement in memory, an increase in the functioning of the immune system, an improvement in blood flow, a rejuvenating effect, and an improvement in the functioning of internal organs. At the mental level, consciousness and energy channels are cleared. The chakras begin to work more harmoniously and open.

To properly hold your breath, it is best to get the advice of a practicing yogi. There are different techniques, each of which helps to gradually learn how to perform correctly and gradually.

What happens when you hold your breath

With the correct technique for performing the delay, the body begins to turn on internal resources that “sleep” in a calm state for it. This means that all metabolic processes begin to work faster, thereby activating vital energy.

The internal resources of a person have no boundaries, but not everyone knows how to properly use their potential. Holding the breath on inhalation and exhalation differ somewhat in the technical part of the practice, but their effect on a person is almost the same.

Everyone can hold their breath, but not everyone knows how to do it right. It is best to do this practice under the guidance of a specialist. Proper technique requires a lot of hard training.

Breath holding while exhaling

It is worth starting the practice of delay with this technique. Exhalation is much more physiological than inhalation. Its execution is easier than inhalation.

In order to learn how to perform breathing with an exhalation delay, you need to adjust calm breathing. It is best to take a comfortable position of the body, wear comfortable clothes, relax. You can dim the lights and turn on relaxing music or a mantra.

Beginners should take a deep breath after a series of calm breathing movements, and then, after exhaling through the nose, hold the breath. After about 10 - 40 seconds, there will be a feeling of lack of oxygen. When dizziness or other unpleasant symptoms begin, you can take a calm gradual breath.

If holding your breath while exhaling does not imply any unpleasant symptoms, you can make an effort of will and hold out without inhaling for some more time. With each lesson, you can increase the intervals.

What does holding the breath on the exhale

The body is renewed, thanks to the receipt of prana, as well as the saturation of the blood with oxygen. All internal resources begin to work rapidly, as the body feels a lack of intake of the usual portion of oxygen.

It is important to practice the delay regularly so that the body gets used to such loads. You should not hold the air for too long a period of time from the very first lesson, as a negative reaction may follow. However, if the body does not resist, then only the benefit of this practice will be.

How to increase breath holding

Before you start holding air, you need to learn how to breathe evenly and calmly with your stomach, without using your chest. When you inhale with your stomach, it works mainly the diaphragm, it allows you to open the energy of many chakras and helps in work.

It is possible to practice holding the air in the water by dipping your head into a basin with a small amount of it, but the easiest way to do this is in a relaxed seated position, having tuned in advance and done some preparation.

In order to increase the intervals between breaths, you need to practice regularly, preferably with a mentor who can assess the correctness of mastering this technique.

There are some factors that affect the ability to increase breathing intervals. These factors include, first of all, excess weight. Secondly, you should not practice delay if a person is sick with colds and diseases of the nasopharynx. In this case, it simply will not work to make a full-fledged high-quality breath.

Breath-holding exercises

First you need to take a comfortable position and completely relax. Nothing should distract a person from practice. You can dim the lights and turn on monotonous soothing music.

Performing the exercise, you need to concentrate on the energy that enters the body, positively charged and heals it. On exhalation, she takes with her all the negativity through her legs.

Breath-holding exercises are not easy to perform, but very effective. Make a series of calm breathing movements, while exhaling, hold your breath and hold it in this state for so long until slight dizziness begins. If there are other unpleasant symptoms, you can take a breath a little earlier. But the smallest interval is considered to be from 10 to 40 seconds.

Each person has his own opportunities, so there is no single time for all people. You should focus on your own feelings. Many professional divers and yoga practitioners can hold their breath for 10 minutes or more, but this is the result of long-term practice.

From the first time, holding your breath for more than one or two minutes will not work.

When performing the exercise, do not puff out your cheeks. This will only distract with unpleasant sensations in the face, and the air accumulated behind the cheeks will only interfere with proper breathing.

While holding your breath, to try to increase the time interval, you can try to count or say a poem to yourself in order to mentally distract yourself from the desire to inhale.

You can perform a series of breathing movements and take an incomplete breath, which will fill only part of the lungs with air. In this position, relax and hold your breath. It is advisable to hold out for at least one and a half minutes, after which it will be possible to exhale, pushing out the remaining air and inhale again.

Why hold your breath in pranayama

Many beginners, while practicing retention, neglect the performance of asanas. However, before starting the practice of pranayama, you need to make a complex of at least a few basic asanas.

Preparation of the spine and the body as a whole will have a significant impact on the effectiveness of the delay. During the main asanas of pranayama, the energy flow will be activated and prana will be able to freely enter the body, saturating it with vital energy.

Consciously regulating the flow of energy through breathing will allow you to open the chakras one by one, optimizing their work. Strengthened work of the spiritual sphere allows a person to rethink his life values ​​and interests. And thanks to breathing practice, he will feel like a completely different person.

How to prepare for holding your breath

Breath holding training requires some preparation. Depending on its level, the time interval between breaths will vary. Before you start breathing practice, you need to mentally tune in, relax and take a comfortable body position.

It is best to practice delay in the morning, or on an empty stomach. Best even before the first glass of water. After practice, you will be able to drink and have a light snack. Excess weight will be a decisive factor in the appearance of difficulties during practice, so it is worth considering the well-being of your physical body before starting to engage in retention techniques.

Harm of breath holding

If the technique is performed incorrectly, breath holding can be harmful. The borderline state of oxygen starvation of the body is considered dangerous, when the delay is too great for an unprepared person. It depends on the correct breath holding whether this practice will bring benefits to the body, or harm.

Breath-holding should be practiced gradually and regularly, preferably under the guidance of a competent mentor. In case of incorrect execution of the technique, you can harm your body. In addition, it should be remembered that practice should only begin after puberty. Adolescents and children cannot perform these exercises correctly.

The main energy of prana, of which everything consists, enters the body not only with inhalation. There are other ways to get it, however, breathing is a very important aspect of the life of any organism.

Proper breathing allows you to cleanse and helps get rid of negativity and disease.

Good day, dear readers of my blog! Today I will tell you about how to properly hold your breath, as well as the benefits and harms of such exercises. After all, the ability to hold your breath can be useful not only for those who are engaged in scuba diving, but also for people who practice yoga or simply take care of their health.

Before doing breathing exercises, you need to prepare. First, you need the right mental attitude. If a person is too tense, then breathing will go astray, so you should relax before starting the exercises. Secondly, you do not need to chase the result and force your body. Even if you decide to get into the Guinness Book of Records (at the moment the world record for holding your breath under water is 22 and a half minutes), you should start gradually.

Yoga practitioners count their pulse or heartbeat while holding their breath, and beginners can use a watch with a second hand. You can also ask someone close to you to control the account. At the initial stage, this is the best option, as you can be insured in case of dizziness.

Overweight people find it harder to hold their breath for long periods of time as they require more oxygen. Therefore, if you have a desire to start a practice, but excess weight interferes, this will be an excellent motivation for losing weight.

It is best to do breathing exercises on an empty stomach or about 3-4 hours after eating. And of course, before practice, you should stop drinking alcohol, tobacco, coffee and black tea, otherwise it will be too much stress on the heart.

Kumbhaka - holding the breath in yoga

Yoga has its own terminology describing the respiratory process:

1. Puraka - inhale
2. Rechaka - exhale
3. Kumbhaka - holding the breath (can be both inhalation and exhalation)

The entire pranayama system is built on a combination of these elements in various modifications with yoga postures.

Breath holding while exhaling

In yoga, holding the breath while exhaling is called Bahir kumbhaka. It is with this exercise that it is best to start the practice, as it helps to cleanse the body.

Sit in a comfortable position. First you need to align your breathing and take a few calm breaths in and out through the nose, then smoothly exhale all the air from the lungs. After 10-30 seconds of delay, there is a feeling of suffocation and a strong desire to inhale. Listen carefully and observe the sensations in your body. If you feel dizzy and ringing in your ears, inhale slowly. If, apart from a strong desire to take a breath of air, there are no other disturbing sensations, then use an effort of will to pass this threshold. At this stage, the internal dialogue subsides, awareness grows.

Holding breath while inhaling

Antar kumbhaka is holding the breath while inhaling, which saturates the body with oxygen and energy. As well as before performing the previous exercise, you should take a comfortable position, relax and take a few breaths and exhalations. Then take a deep breath and hold your breath. When there is an urgent desire to exhale, try to do it slowly and smoothly. As I said before, don't chase results. Regardless of how long you can hold in the initial stages, you can increase their duration over time if you practice the skills every day.

Traditionally, in pranayama (breathing exercises), the optimal ratio of inhalation, exhalation and retention time looks like this - 4:2:4. Where 4 is the inspiratory time, 2 is the delay, and 4 is the duration of the exhalation. That is, if you were able to inhale air for 10 seconds, then it is advisable to hold it for 5 seconds, and exhale, respectively, 10.

If you are purposefully training long holds, then just inhale, make the maximum delay and exhale smoothly.

During the delays, you want to sharply exhale or inhale, depending on what kind of breath holding you are doing. If you are doing an exhalation hold, then at the end, I would advise you to exhale some more air and only then inhale. If you inhale, then inhale a little more and then exhale. This will allow you to inhale or exhale more smoothly and without jerks.

Holding your breath while diving

The maximum breath holding time under water is 22 and a half minutes. The record holder Thomas Sitas was able to set such an incredible result, thanks to the preliminary saturation of the lungs with pure oxygen. Such technology is not prohibited among participants. But even if you do not use artificial ventilation of the lungs, with the help of training you can learn to hold your breath for up to 10 minutes.

If you have already mastered the breathing exercise on land, then you can move on to holding your breath in the water. It is best to start your practice in the pool with a trainer or another experienced person. This gives at least some guarantee of security. After all, if during the practice in the water you lose consciousness, this can lead to irreversible consequences.

Some sources recommend hyperventilating the lungs (rapid deep breaths in and out) before diving into the water. You should not follow this advice, as it leads to dizziness and increases the risk of fainting. On the contrary, breathing should be calm and relaxing. This will help prepare you physically and mentally.

The benefits of holding your breath

Breathing exercises have a healing effect on three levels - physiological, psychological and mental.

Kumbhaka increases the number of mitochondria in the cells of the body, which break down fatty acids and help the absorption of the energy received. This increases strength and endurance.

Holding your breath slows down your metabolism, which helps prolong youth. Breathing techniques have a beneficial effect on the entire body as a whole, especially on the nervous, respiratory and cardiovascular systems.

On a psychological level, holding the breath helps in developing concentration and awareness. Also, with the help of these techniques, you can stop the flow of thoughts.

Favorable changes are taking place at higher levels as well. The state of consciousness changes, energy flows are cleansed and normalized. The highest point that can be reached with kumbhaka is samadhi.

Harm of breath holding

During kumbhaka on exhalation, hypoxia begins - oxygen starvation of the body, and during kumbhaka on inhalation, hypercapnia occurs - carbon dioxide accumulates excessively in the blood. These two conditions can be dangerous to the body, but even traditional medicine recognizes that when used correctly, regularly, it brings undeniable benefits.

Nevertheless, prolonged breath holdings should be taken seriously, and it is better to consult a specialist before starting the practice in order to exclude negative consequences.

Contraindications for breath holding

Despite the great benefits, there are also many contraindications for holding the breath.

It is not advisable to practice kumbhakas with people suffering from mental disorders. The only exception is the treatment of depression.

Women who are expecting a baby should not experiment with holding their breath. For pregnant women, there are other breathing exercises.

To this list, you can add a rare disease - anpoe (involuntary cessation of ventilation of the lungs for a few seconds, usually occurs during sleep).

It is necessary to follow the sensations in the body during the practice. If tension arises in the head or the back of the head, it is better to stop the practice of holding the breath.

Sincerely, Ruslan Tsvirkun.

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

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

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

0-2 sec. - near-death state;

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

So let's get started.

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

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

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

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

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

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

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

8) Mental relaxation.

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

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

Below are the work schedules:

RIGHT

WRONG

NO WORKOUT

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

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

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

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

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

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

HR - pulse rate per minute.

BH is the frequency of breathing per minute.

AP - automatic pause.

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

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

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