Is holding your breath harmful or beneficial? Breath-holding exercises: benefits or harms. Do you have experience doing yoga?

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

Actually, a little about my experience yesterday. I have been thinking about purchasing the Samozdrav device for a long time.
It allows you to improve your breathing quality. If anyone is interested, you can easily find it in Yandex.
I know that the device is configured to minimize the number of breaths, which ultimately increases
level of oxygen absorption.

In fact, few people breathe correctly. In singers, due to the long exhalation when singing, by the way,
higher life expectancy. So sing to your health! Which is what I do myself.
So, I’m riding in the carriage and I think that I can do something like this without a device. A thought arose
How long can I stand without air?

I timed it, it turned out to be 1 minute. Frankly, I was disappointed.
While driving home I held my breath several times.
As a result, after half an hour I lasted 2 minutes 10 seconds.
Today it's already 2 minutes 30 seconds.

It turned out that this is not so difficult.
But the most interesting thing was that the feeling of hunger that was present in me at that time went away.

And the thought came to me that correct breathing (i.e. high level air digestibility)
allows you to simply eat less. This is the secret of the prana-eaters, “eating is like breathing.”
Quantity alone will not solve the problem, but everyone can qualitatively improve the process.
The same yoga masters take 2-4 breaths per minute. And we are usually 15-18.
In general, I began to delve into the Internet and found confirmation of my thoughts.

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

Yet again, professional athletes live less than a standard person,
they pump their lungs with a huge volume of air.
In the mountains there is less oxygen, and people live much longer.

And it’s no secret that the average person can always live without shelter and clothing,
without food - 2-3 months, without water - well, let him survive a week. But without breathing...

How much can you do?

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

With Respect, Love and Joy!

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

During exhalation and holding your breath while exhaling other changes occur. During strong exhalation, the pressure in the lungs becomes higher than atmospheric pressure, which leads to compression of the vena cava at their entrance to the heart. Hence, blood flow to the heart is reduced and hampered. If you still hold your breath for exhale– the heart will contract “idlely”, like a pump that has stopped supplying water. Naturally, this will negatively affect its work and blood circulation in general (the pumping function of the heart’s blood is disrupted). Lungs during exhalation and holding the breath for exhale compressed; therefore, little blood flows into them and the ventilated surface is reduced (about 30 m2). Almost no oxygen enters the blood, and carbon dioxide is not removed from the blood into the lungs. This leads to a sharp increase in the concentration of carbon dioxide in the blood, which in turn stimulates the respiratory center, and through chemoreceptors, the entire central nervous system. An increase in carbon dioxide in the blood acidifies it and sharply increases the concentration of hydrogen ions. This means that the body began to sharply consume electrons - the universal energy of all living things. The rise in body temperature and sweating during breath holding on exhalation is the first and ( main feature excite the body's energy! Hence, holding your breath while exhaling is an excellent stimulator of the overall energy of the body.

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

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

How fair are these recommendations? If we turn to the experience of Yoga, the main breathing exercise is performed like this – 1:4:2. Where 1 is inhalation time; 4 – holding your breath while inhaling, 4 times longer than the inhalation time; 2 – exhalation time is 2 times longer than inhalation time. There is no exit delay. A full, slow exhalation is made, followed immediately by an inhalation. Everything is physiological from start to finish.

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

The medical term “apnea” means the cessation of breathing movements. In general, in everyday life, such a stop is involuntary, reflexive, due to mechanical stimuli of a chemical, pharmacological and psychoneurological nature, which can act both at the level of the respiratory tract (mechanical obstruction to breathing) and at the level of the nerve centers that control breathing (central respiratory depression).

PP mmHg Art.

The graph shows the effect of hyperventilation on breath holding.

In submariner parlance, on the other hand, when talking about apnea, it refers to the voluntary action whereby the submariner stops breathing for a certain period of time, the duration of which depends on the supply of oxygen and the amount of carbon dioxide produced during the breath-hold. The voluntariness of this action ends at the moment when the levels of the two gases reach such a value that they cause chemical stimulation of the respiratory nerve centers.

Obviously, the duration of breath holding depends on several individual variables, such as lung capacity, metabolic oxygen consumption, and psychological adaptation to diving conditions. In general, the time spent under water is always very limited, since the “break-point” of apnea is reached very quickly.

The most intuitive, but also very dangerous, way to delay the appearance of the urge to breathe and, accordingly, prolong your stay under water is called “hyperventilation” (increased breathing).

This method is based on performing a series of slow and deep breaths with rapid exhalation, through which the blood and lungs are “air washed”, which leads to a significant reduction percentage carbon dioxide (CO2) and a slight increase (less than 25%) in the partial pressure of oxygen (O2). It is clear that in this situation, the body will need more time to increase the CO2 level to such values ​​that the respiratory centers are stimulated; so much longer as to cause a delay in the onset of the apnea interruption point by several tens of seconds (up to a maximum of 120).

However, at the same time, the consumption of oxygen (O2) for natural life processes continues, and the body soon finds itself in a situation of hypoxia (lack of oxygen), which will last until ascent. During hyperventilation, the difference between alveolar and venous oxygen pressure does not change much, firstly, because hemoglobin, which transports O2 in the blood, is always almost completely saturated with it (98%), and secondly, because the supply of oxygen with which the body can part, as we have seen, is very limited. As hyperventilation continues, the O2 level remains more or less unchanged, but the CO2 level at a certain point drops too much and this can cause hypocapnia (low partial pressure of CO2), which is characterized by dizziness, tinnitus, and in particularly sensitive subjects can even cause fainting (hypocapnic syncope). Therefore, insisting on hyperventilation is useless and dangerous. On the contrary, if this artificial technique is avoided, one can rely on the physiological process of “automatic protection” described earlier: the increase in carbon dioxide levels will trigger the alarm, which is a reflexive contraction of the diaphragm, in advance, and this will occur before the low partial pressure of oxygen triggers syncope from -due to lack of oxygen (hypoxic fainting).

Hypoxic syncope

Forced hyperventilation and the subsequent decrease in partial pressure of CO2 can lead to the fact that the reflex contraction of the diaphragm, which is an alarming signal for the submariner, since it signals the approach of the minimum level of PpO2, will not occur at all or it will be delayed2. Hypoxic syncope occurs quickly without (or almost without) any preliminary symptoms, immediately at the moment when the critical O2 level is reached (50 mm Hg). While the reflex contraction of the diaphragm depends on PpCO2. Most often, hypoxic fainting occurs when ascending from great depths due to a sharp decrease in oxygen Pp. For example, at a depth of 20 meters, the air pressure in the lungs triples (3 Atm.), and therefore PpO2 also triples. Theoretically, in such a situation, you can stay at 20 meters until the PpO2 level is around 60 mmHg. Art. (critical limit - 50 mm Hg). But at the moment of ascent, the air pressure in the alveoli quickly drops from 3 to 1 Atm., correspondingly reducing PpO2, which becomes equal to -0 mm Hg. Art., which is significantly lower than the level of syncope!

As can be seen from the graph, which is purely hypothetical, if from the beginning of apnea PpCO2 is low (18 mmHg) and PpO2 is high (98 mmHg), it can happen that after - min. 30 sec. (indicated in the diagram) PpO2 will fall below 50 mmHg. Art., and, therefore, hypoxic syncope will occur even before the PpCO- level is reached, at which contractions of the diaphragm occur. You have virtually no safety margin. Whereas, if initially PpCO2 is higher, then, most likely, the critical level of carbon dioxide will be reached earlier than the critical level of oxygen. And it is this difference that leaves us with a margin of safety.

If we assume that at a certain moment the level of CO2 has been reached at which contractions of the diaphragm begin, and the submariner continues to persist and continue to hold his breath, then this can lead, purely theoretically, not to hypoxic, but to hypercapnic syncope, in other words, to fainting due to excess carbon dioxide.

Hypercapnic syncope

Accumulation of CO2 above a critical level can lead to hypercapnic syncope if, ignoring diaphragmatic contractions, the breath-hold is prolonged so long that PpCO2 reaches its toxic level before O2 pressure drops critically (hypoxic syncope). Tolerating and ignoring contractions of the diaphragm is undoubtedly dangerous precisely because it leads to the risk of hypoxic or hypercapnic syncope. Cases of hypercapnic syncope as a result of continued breath holding after contractions of the diaphragm are very rare, since such contractions are very unpleasant and cause a strong feeling of shortness of breath or dysapnea. If you wait until the reflexive contractions of the diaphragm (the urge to inhale) stop, you may experience a seeming feeling of well-being.

More dangerous and less controllable may be the accumulation of excess CO2 as a result of fatigue and lactic acid production in the muscles.

When muscles are very overworked, they produce lactic acid, which leads to increased oxygen consumption, but above all, increased carbon dioxide production.

Consequently, even at shallow depths, hypercapnic syncope can occur, caused by a rapid increase in Pp of carbon dioxide with mild and short-term contractions of the diaphragm, so that hypercapnic syncope occurs faster than hypoxic syncope. However, diving in a state of overfatigue is not recommended in any case, no matter what kind of fainting it may lead to: the main thing to remember is that your level of safety drops noticeably!

Dyspnea

We are talking about “spontaneous hyperventilation” caused by high levels of CO2, which indirectly indicates to the body that a lack of 02 is possible, which the body is trying to prevent precisely by increasing ventilation. Indeed, shortness of breath is an involuntary acceleration of the rate and volume of breathing due to the body's attempt to normalize low O2 and/or high CO2 levels, which, in turn, arose due to too intense or prolonged muscle activity.

Carbon dioxide produced by abnormal or accelerated metabolic processes cannot always be removed by breathing: it accumulates and begins to irritate the bulbar centers more and more until they begin to take the necessary measures.

In such situations, shortness of breath may exceed 30 breaths and 70 liters of tidal volume per minute and still remain insufficient. It is quite obvious that this situation becomes really dangerous, especially when scuba diving.

But a breath-hold diver can also experience similar problems, despite the fact that he can breathe on the surface at any time: a whole set of reasons (fear, strong excitement, fatigue, temperature changes, etc.) can lead to he has shortness of breath.

In case of shortness of breath, the number of respiratory movements increases significantly, but only air from the dead space enters, and that contained in the alveoli stagnates, unable to be enriched with oxygen. It was as if the person was not breathing! To return to normal breathing, you need to take control of your emotions and realize that shortness of breath, as described above, is caused by involuntary reactions, try to calmly regain control of the situation, and not aggravate the situation with a state of anxiety, which in turn will increase the need for air and , hence shortness of breath.

Thus, it is important not to dive immediately after overcoming such a situation, but to wait at least a few minutes, breathing at a normal rhythm, to normalize gas levels and return to a normal mental state.

Summary…

Fainting due to prolonged holding of breath.- A general definition for all types of syncope that occur when apnea continues beyond the physiological capabilities of the diver.

Reflex fainting.- Occurs in the same way as fainting due to prolonged holding of breath, but in this case the heart and breathing stop simultaneously. Typically caused by changes in temperature or digestion during a dive, and therefore more likely to occur at the surface and unrelated to changes in oxygen and carbon dioxide levels during breath-holding.

Hypercapnic syncope.- Long series of dives, excessive muscle fatigue, continuation of apnea beyond its physiological capabilities causes the accumulation of CO2 in tissues (hypercapnia). Involuntary contractions of the diaphragm occur, stimulated by the bulbar centers, which are a warning signal. If a critical level of CO2 is reached, hypercapnic syncope occurs.

Hypoxic syncope.- Happens without warning, and is therefore the most insidious. It is explained by the rapid decrease in PpO2 in tissues when ascending to the surface. If PpO2 falls below the minimum value (50–60 mmHg), hypoxic syncope occurs. It is also called “syncopation of the last meters” or Shallow Water Blackout. It occurs due to holding your breath for too long, especially if you have previously hyperventilated. Hypocapnic syncope. - Occurs when PpCO2 falls below a critical level due to hyperventilation at the surface for too long. The first symptoms are tingling in the limbs and dizziness.

Reflex fainting

There are other causes of syncope and loss of consciousness that have nothing to do with the partial pressure of O2 and CO2. They arise only in special situations that cause abnormal behavior of the autonomous nervous system(indeed, this fainting is also called “wandering”). If it is caused by a large temperature change (diving after prolonged exposure to the sun, heavy sweating or intense physical activity) or diving while the digestive system is working, then fainting occurs like a lightning strike, causing a temporary stoppage of breathing and the heart. A sharp narrowing of peripheral vessels occurs (to prevent thermal dispersion), which forces all the blood to flow to the internal organs, leading to hyperemia - “blood stagnation” - this is a generally accepted term that is not entirely correct for problems of this type.

First of all, you need to remember that, unlike all other sports, where a reasonable price is paid for a mistake and there is an opportunity to correct it, in scuba diving a mistake made can cost your life. You can hold your breath only after realizing that you are in good psychophysical condition. Not all dives are the same, and it may happen that the body is in different days and reacts to them differently in different situations. There are many options: different water temperature, insufficient rest on the eve of the dive, changes in mood associated with personal life factors, physical illness, general fatigue. If for various reasons you have doubts about the condition of your body, it is better to refuse the dive, or at least limit its duration and depth.

It's important to keep track proper nutrition to have a good supply of energy, but not to overload the digestive system. Naturally, you should not overeat before going underwater, even if you eat foods that are considered suitable for scuba diving. The actual process of digestion can indeed cause a lot of inconvenience: at best, a decrease in efficiency, and in more severe cases- to dangerous “blood stagnation”. If you have previously had experience diving after eating without complications, this does not mean that it is worth taking the risk in the future; on the contrary, it is better to keep in mind that “that very case” can always happen.

You should also be careful not to overheat before diving. Before diving, it is better to first adjust your body by dipping your limbs, i.e. arms and legs, into the water, and only then put on a wetsuit. From a physiological point of view, it is very important to closely monitor the accumulation of fatigue before and during a dive. This can indeed lead to the formation of lactic acid and carbon dioxide in tissues, which has a significant impact on metabolic processes and therefore safety. Thus, adaptability and physical training to the dive, which are directly related to the duration and intensity of the dive. The ability to hear the signals of your body is a guarantee of good psychological and physical self-control, that is, security.

It is extremely important to never leave things to chance, and to remember that we are in an underwater environment. A reasonable degree of respect and fear helps us avoid taking risks, especially the youngest and least experienced among us.

Finally, an important precaution is to never use more than the required amount of cargo, trying to limit yourself to the minimum in order to facilitate the ascent phase rather than the dive phase, since, as we have already emphasized, the ascent phase is always more responsible, and it is there that the danger of hypoxic fainting awaits us.

Having a dive buddy watching from the surface greatly improves safety. This must be a reliable partner who will not let you down in a dangerous situation. It is very important to never compete with your dive buddy, also because in case of an accident he must be ready to provide first aid. Competition between partners easily leads to incorrect behavior when one hopes that he is being watched, while the other is distracted at the same time, thinking about the next catch or about a deeper dive. When a submariner believes that he is under someone's control, he often makes the mistake of “extending” the breath-hold (after all, he is being watched!), and as a result, both find themselves in an unpleasant position. Therefore, you need to choose a partner from reliable people with similar physical characteristics and character traits. Remember, each emotion will then be shared between the two with the utmost respect, without ego or competition, which would reduce the safety and enjoyment of both submariners. If you are diving alone, you should take less risks, precisely because there will be no one to help you. You should never reduce your attention by ending apnea long before the usual time or, for example, by unthinkingly dropping the load if difficulties arise during ascent.

Finally, no fish is worth its own life, and if today, on this particular dive, you did not manage to catch a worthy prey, or make an outstanding breath-hold, you will have many more opportunities for this in the future. Respect for the sea, for life and for yourself is the first lesson that must be learned well in order to have a happy future in which there will be many wonderful breath-hold diving experiences.

Tarawana

The word "Taravana", meaning "madness" in the Polynesian language, was used by the natives to describe the neurological symptoms, including severe ones, that occurred in pearl divers.

The symptomatic picture bearing this name was first described in 1958 and was defined as “decompression apneic disease syndrome.” These are the consequences of breath-hold diving, which were observed among the natives of the Tuamotu Islands working in Takatopo Bay. The emerging clinical picture almost completely coincided with the picture of decompression illness during scuba diving; it was described in detail in 1965 by Danish Navy officer P. Paulev after the appearance of symptoms of decompression sickness (DS) in breath-holding divers.

Since this pathology has begun to occur more and more often among those engaged in underwater hunting while holding their breath, at depths that are now accessible to an increasing number of people, we will further consider the causes of Taravana, its clinical picture and first aid, as well as ways to prevent it.

Causes

Several hypotheses have been formulated regarding the cause of Tarawan's symptoms. Undoubtedly, the most trustworthy theory is the one already tested in practice, which explains the occurrence of such a pathology as a real decompression illness, but with a clinical picture reminiscent of arterial gas embolism. Be that as it may, it is associated with the accumulation of nitrogen (N2) in tissues and insufficient removal of it.

Various factors contribute to the occurrence of Tarawan, the main one of which is too short a rest time on the surface between dives, which does not allow the blood to “cleanse” of excess nitrogen.

Indeed, nitrogen (N2) not removed during the interval on the surface leads to an even greater accumulation of this gas in the tissues, as a result of which, after a few hours, at the moment of ascent to the surface, an almost “explosive” formation of gas bubbles in the blood will occur. These bubbles, as the pressure decreases (see Boyle's law), will increasingly increase in volume until a gas embolism (blockage) is formed in the vessels, followed by the passage of a large number of gas bubbles into the arteries, which leads to malfunction internal organs and central nervous system with typical symptoms of decompression illness.

But let's take a closer look at what factors contribute to the occurrence of DS during breath-hold dives:

1) change in the composition of alveolar air: expressed in an increase in the amount of nitrogen in the alveoli on the surface after a breath-hold dive up to 90%; this is explained by an increase in the percentage of N2 during such a dive due to a decrease in the amount of O2 used by the body, without a significant increase in CO2 "tamponed" in the tissues;

2) hyperventilation: leads to blocking of “pulmonary arterial-venous shunts” (places of transformation of venous capillaries into arterial ones) and an increase in the gas exchange surface at the level of alveoli-capillaries. All these changes accelerate the passage of N2 from the alveolar air into the capillaries;2

3) silent microbubbles (gas nuclei): they remain in the blood for a long time and tend to merge and increase in volume as a result of an increase in O2 content on subsequent dives. This phenomenon is also facilitated by the increased CO2 content, which divers always experience while holding their breath due to intense muscle work while working with fins on the surface and the dive itself;

4) rapid ascent: ascent at too high a speed, more than 20 meters per minute, causes a rapid release of microbubbles from the tissues and their subsequent increase in volume, in accordance with Boyle’s law. Mechanical occlusion of the pulmonary arterioles leads to the opening of arteriovenous shunts and the passage of N2 bubbles into the arteries; at the same time, the decrease in the surface of alveolar-capillary gas exchange that occurs during ascent reduces the percentage of N2 removed from the body;

5) thermal stress: thermal dispersion caused by cold leads to vasoconstriction and, consequently, to a slowdown in the release of N2 from tissues;

6) metabolic and psychophysical stress: associated with increased production of plasma catecholamines (adrenaline and norepinephrine) as a result of emotional stress and anxiety. Problems at work or in your personal life, coupled with factors that arise during breath-hold diving (depth, performance, recovery), can significantly affect catecholamine production and metabolic stress. Increased concentration in the blood, adrenaline and norepinephrine leads to stimulation of receptors in blood vessels, causing them to narrow, and, consequently, slowing the release of N2 from tissues;

7) dehydration: occurring primarily due to increased diuresis as a result of physiological changes in the body during breath-hold diving. Dehydration is especially facilitated by the occurrence of the Blood-Shift phenomenon, as a result of which a greater than usual amount of blood flows to the heart and subsequent stretching of the heart muscle fibers right atrium; as a result, mechanical stimulation of the volume receptors located in this area begins, which induce the body to produce more special hormone with a protein structure.

Atrial natriuretic factor - and a partial stop in the production of another hormone called an antidiuretic. A reflex change in the content of these two substances, together with vasoconstriction and thermal dispersion, is responsible for an increase in diuresis during and after a dive (increased urine production in a submariner). When you add up the significant fluid loss with the increased energy expenditure and lack of recovery that we experience during breath-hold dives, we almost always end up with severe dehydration, which affects the fluidity of the blood and therefore prevents proper blood circulation and the transfer of substances.

Spearfishing and the risk of remote sensing

Spearfishing while holding your breath at depths of over 20 meters (which, however, are accessible only to the most experienced), as we have already understood, can lead to symptoms of decompression sickness. Risks increase when hunting for long periods of time, with breath-hold times equal to or greater than 2 minutes, and with surface intervals shorter than breath-holds (less than 2 minutes of rest between dives). The risk is also associated with the ascent speed (if it is more than 20 meters per minute) due to a sharp decrease in pressure and significant muscle load; however, these factors are difficult to avoid as they are an integral part of our business.

Clinical forms of decompression illnesses during breath-hold diving:

Depending on the symptoms, the following clinical forms of the disease are distinguished:

1) vestibular-labyrinthine:

Dizziness;

Loss of balance;

Hearing disorders (painful weakening of hearing, ringing, sudden deafness);

2) central nervous system:

Dysarthria (articulation disorder);

Aphasia (speech impairment);

Hemiparesis (paralysis of the muscles of one half of the body) and/or paresthesia (perversion of sensitivity), usually on the right.

In particular, in clinical pictures there are distinguished symptoms of rapid manifestation: local, chronic, indicating blockage of various types of vessels, accompanied by the involvement of various physiopathological mechanisms:

Local symptoms - “bends”, especially in those areas where inflammatory processes are more likely to occur as a result of excessive muscle load;

Chronic damage occurs in tissues with poor vascularization (long bones and large joints);

Blockage of venous or arterial blood vessels due to the entry of bubbles into the systemic circulation manifests itself in the form of disturbances in the motor sensitivity of one half of the body, usually the right (due to the vertical position of the left carotid artery relative to the aortic arch), and especially the right arm due to its tightness. dependent on the left hemisphere of the brain.

First aid

Providing first aid involves the implementation of the same actions that are used in other cases of remote sensing, namely:

1) normobaric (atmospheric pressure) O2 supply;

2) providing fluid;

3) constant monitoring of vital parameters (pulse and respiration);

4) resuscitation (only when necessary);

5) rapid transportation to the hyperbaric center.

Treatment with recompression in a pressure chamber according to Table 6 of I. S. Navy has proven its effectiveness in 100% of cases. In some cases, it is complemented by symptomatic pharmacological treatment.

Warning

Tarawan syndrome can be prevented by certain measures that should be taken during the most demanding and long (multiple) breath-hold dives. It is necessary to clarify that each of the factors listed above can lead to the occurrence of this disease, but usually it is their combination that causes it.

1) the surface interval is at least twice as long as the dive time;

2) frequent fluid intake between dives;

3) avoidance of difficult and prolonged breath-hold dives in situations of thermal or psychophysical stress;

4) with age, even if the body can withstand the load well, it is recommended to reduce the intensity of descents and strive for higher quality rather than quantity of dives;

5) when diving repeatedly for several days in a row, it is necessary to pause every two or three days;

6) having a reliable partner who knows the possible dangers of apnea and has basic resuscitation and first aid skills;

7) have a working O2 cylinder with you;

8) knowledge of telephone numbers and locations of the nearest ambulance centers and pressure chambers.

Drowning and half-drowning

Drowning is always called “A dramatic and extremely severe clinical case, characterized by a state of asphyxia, which occurs as a result of liquid entering the airways of a victim immersed in water. In Italy alone, for example, between 2,000 and 3,000 deaths due to drowning, both accidental and suicide, are recorded annually. Recent studies conducted in the USA have shown that it is one of the leading accidents occurring to children; the same studies indicate that if you equalize the time spent in water and in a car, the risk of drowning will be higher than the risk of a car accident. The age group most at risk is from 10 to 20 years, with a 75% male predominance. It turns out that 35% of those who drowned were good swimmers.

From a purely medical point of view, it should be noted that not all drowned people died due to drowning, since in approximately 10% of cases death occurs from initial asphyxia, followed by drowning; in this case, the clinical picture is comparable to the picture of a hypoxic fainting diver holding his breath. Accident occurs due to syncope, and death occurs as a consequence and is caused by drowning.

Partial drowning is a sudden respiratory failure caused by the entry of liquid (sea or fresh water) into the respiratory tract.

But still, a diver's syncope itself does not immediately lead to drowning. However, if fainting occurs on the surface or in the last meters of ascent, the unconscious submariner, even if he has surfaced, for dynamic reasons may assume a position in which his face is lowered into the water. After a certain time, which may vary depending on the person, the body will send reflex impulses encouraging inhalation. At this moment, the submariner, if his face is in the water, will inhale a significant amount of water, which will pour into the respiratory tract, and his body will begin to sink due to a change in buoyancy from positive to negative, since the air in the lungs was displaced by water. If fainting occurred under water, all the more reason to use the mechanism described above. When fainting due to holding one's breath, as we have found out, breathing first stops, and then the airways may become flooded (then drowning is called “wet”), then a state of hypoxia occurs, and finally cardiac arrest occurs.

When the respiratory tract is flooded, not only the amount of liquid that gets inside is decisive for the survival of the victim, but also its type, the presence of chemicals or bacteria in it. Indeed, fresh water sea ​​water or pool water - each of them contains various toxic substances that play a significant role in complicating the clinical picture. Although ingestion of these liquids causes various changes both in the dynamics of blood circulation and in the biological composition of the blood, due to their chemical characteristics they always cause structural damage to the alveoli, and fresh water also causes a physical and chemical change in their special component (the so-called “ surfactant" - a surface-active substance of the alveoli), which makes it more dangerous than salted.

In fresh water: fresh water has a different degree of salinity, less than that of blood. And since it does not dissolve well in the blood, it forms a blocking layer around the alveoli. Consequently, gas exchange in them turns out to be difficult even after the lungs are freed from fresh water. Blockage of the alveoli can lead to pulmonary edema, which in turn can cause respiratory and circulatory arrest.

In salt water: Salt water has a composition and salinity similar to blood plasma and dissolves more easily in it, not blocking the alveoli as much. Once the lungs are cleared of the salt water, breathing can resume fairly quickly without causing serious complications. Only rarely can severe blockage of the alveoli occur, which can cause pulmonary edema with the risk of respiratory and cardiac arrest.

As already mentioned, the greatest harm in semi-drowning is caused by respiratory failure; it is closely related to changes in the gas composition of the blood, resulting in a deficiency in oxygen saturation of tissues.

The clinical picture is at the initial stage, called “cardiorespiratory syndrome”. It is characterized by suffocation syndrome, with possible regurgitation of liquid and food that can enter the respiratory tract, which will further aggravate the situation due to the development of “aspiration pneumonia.” In most cases, a slowdown in cardiac activity (bradycardia) also occurs; arrhythmia (ventricular extrasystole, ventricular tachycardia, ventricular fibrillation) and arterial hypertension are also possible, i.e. phenomena resulting not only from low oxygen concentration in the blood and a state of acute acidosis, but also the “immersion reflex”. Subsequently, thermoregulation disorders are added to the clinical picture: first hypothermia, and then fever; neurological disorders due to brain hypoxia with a possible attack of seizures, which can also lead to irreversible damage to the nervous system. These disorders do not always appear immediately after the incident, but may also occur 6–8 hours later.

Earlier, among the complications, we mentioned hypothermia. This term refers to a decrease in body temperature below 32° Celsius; it is a consequence of a person’s exposure to low environmental temperatures, or special diseases that affect normal thermoregulation processes.

In the case of semi-drowning, hypothermia is usually not too severe because the metabolic demands of the nervous and cardiac tissues are reduced; indeed, it should not be forgotten that a victim in a state of hypothermia is not necessarily already dead, therefore the presence of hypothermia should always be an incentive to perform resuscitation. The literature has described cases where a drowned man was successfully resuscitated, although he was in icy water for about 40 minutes (Article “Survival after 40 minutes submersion without cerebral sequelae” - from the medical journal “Lancet”).

Summary

Drowning: flooding of the respiratory tract followed by anoxia and asphyxia caused by the inability of alveolar gas exchange.

Syncopal drownings are divided into two categories:

A) Dry syncope drowning:

Stopping breathing;

Loss of consciousness;

Muscle contraction;

Cardiac arrest after 4–5 minutes.

B) Wet syncope drowning:

Stopping breathing;

Loss of consciousness;

Muscle relaxation;

Flooding of the respiratory tract;

Muscle contraction;

Heart failure:

After 2–3 minutes. in fresh water;

After 5 min. in salt water.

Transporting the victim on the surface.

Assistance and transport with artificial respiration through a tube.

Opasnosti_zaderzhki_dyxanija.txt · Last changes: 2014/07/10 13:38 (external change)

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

Controlling inhalation and exhalation is required during many exercises. When lifting heavy weights, diving, or training for a race long distance You also need to be able to use techniques such as holding your breath.

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

• yoga classes. Holding your breath in this practice is one of the most important techniques and is called “kumbah”;
• breathing practices. Holotropic and three-phase breathing, bodyflex, rebirthing, vibration and many other systems include periodic stopping of inhalation and exhalation;
• diving. For professionals who constantly dive into greater depth, one of the key skills is holding your breath under water. Training allows you not only to concentrate your thoughts and calm down, but also to significantly increase your lung capacity.

Whatever your hobby - spearfishing, pearl fishing, holotropic breathing or yoga, the ability to do without air is a pretty useful skill. However, only if the breath-holding exercises are performed exclusively consciously and in accordance with all the rules.

Human capabilities

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

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

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

• absence overweight. Get rid of extra pounds ov is necessary so that the body requires less oxygen;
• mastering meditative techniques. Complete relaxation and the ability to control your thoughts slow down your heartbeat and eliminate anxiety. Only in this state does a person consume less oxygen;
• saturation of the lungs. There are many various techniques, allowing you to saturate this organ with oxygen and even increase their volume. Similar exercises will help increase the time you hold your breath, because you will be able to inhale much more.

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

Benefits of holding your breath

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

• Hold your breath while exhaling for 20 seconds. The benefits and harms of such an exercise, according to experts, are far from equivalent. It is believed that such training has no contraindications and allows each cell of the body to optimally absorb oxygen;
• hold for up to 90 seconds while exhaling. Long-term cessation of the respiratory process stimulates metabolic processes, improves digestion, regulates the functioning of the sweat glands and fills the entire body with vital energy. The exercise is especially useful for “rebooting” the nervous system and restoring mental balance;
• holding your breath for more than 90 seconds. Performing the technique while inhaling helps to cleanse, renew the body and activate its hidden capabilities. It is believed that staying without oxygen during this time allows you to learn to control your consciousness.

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

The harm of holding your breath

Is the lack of oxygen always beneficial for the body? You should definitely find out this by setting yourself the goal of mastering such a technique as holding your breath. Benefit or harm will be the result of training - directly depends on the state of human health.

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

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

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

The answer to the question "?" lies in how correctly you do it and what results you want to achieve. In modern society, it is becoming common to constantly visit gyms, go for morning jogs, and learn at home fitness equipment. Breathing is the most important factor in maintaining health and achieving sports results; by controlling breathing, you can effectively speed up or slow down metabolism and the overall tone of the body.

Is holding your breath beneficial or harmful?

Psychological calm. An experienced yogi who practices a variety of pranayama techniques and masters them perfectly, can easily amaze an ordinary person with his seemingly supernatural abilities to hold inhalation for several minutes without any unpleasant consequences for himself.

The harm of holding your breath

• Bad habits.
  
• Diseases
  
• Pregnancy
  
• Dream
  During sleep, involuntary stopping may occur. It’s good if this happens for 20–30 seconds. But it happens that the duration of such a stop reaches three minutes. If you suffer from night snoring, you often (up to 400 times) stop breathing during your sleep. Such delays can easily cause harm, and even be very dangerous. Headaches, irritability, memory loss are just some of the problems that await you.

Breath holding technique

Is holding your breath beneficial or harmful?

The answer to the question “is holding your breath beneficial or harmful?” lies in how correctly you do it and what results you want to achieve.

In modern society, it is becoming common to constantly visit gyms, go for morning jogs, and master sports equipment at home.

Breathing is the most important factor in maintaining health and achieving sports results; by controlling breathing, you can effectively speed up or slow down metabolism and the overall tone of the body.

Psychological calm.

An experienced yogi who practices a variety of pranayama techniques and masters them perfectly, can easily amaze an ordinary person with his seemingly supernatural abilities to hold inhalation for several minutes without any unpleasant consequences for himself.

Similar breathing exercises lead to the acceleration of metabolic processes in the body, all cells, including stem cells, divide more actively. They are the indispensable “building” material for the human body.

Mastering one or more techniques and regular practice helps to increase life expectancy and improve its quality.

Many eastern techniques for physical and spiritual development necessarily pay attention to breathing control.

The harm of holding your breath

• Bad habits. If, in the process of mastering the techniques, you take various stimulants (tea, coffee, tobacco or alcohol), even rarely and little by little, or have other addictions that affect your health, then you are not in danger of unpleasant consequences for the body or difficulties in performing the practices. During the training process, without any struggle, any desire to take all of the above disappears, body functions are normalized, and psychological relief from addictions occurs. Only excessive efforts at the limit of your capabilities can cause harm; by observing a smooth and gradual increase in load, you will ensure your safety and only positive results.
• Diseases Long delays should not be practiced if you suffer from heart disease or cerebrovascular accidents. If you have recently suffered from an illness and have not yet recovered, do not force things, progress smoothly and gradually. It is also worth refraining from practice if you have diseases of the internal secretion organs, so as not to cause harm to yourself.
• Pregnancy Those who support the use of practices during pregnancy, as an opportunity to prepare the body of mother and baby for childbirth, are at risk. But even the slightest inaccuracy in dosage - and the harm from using the techniques will more than outweigh the benefits. You can never know exactly when positive effect practices will be replaced by destructive ones. The maximum time can be dangerous not only for the mother, but also for the child. So if you future mom, until 12–14 weeks, exclude any extreme loads so as not to harm your baby.
• Sleep During sleep, involuntary stopping may occur. It’s good if this happens for 20–30 seconds. But it happens that the duration of such a stop reaches three minutes. If you suffer from night snoring, you often (up to 400 times) stop breathing during your sleep. Such delays can easily cause harm, and even be very dangerous. Headaches, irritability, memory loss are just some of the problems that await you.

Breath holding technique

Before you start doing the exercises, you should know some rules.

You can easily find out if you are doing the right thing. It is enough to measure your pulse to make sure that your heart beats have become less frequent, but stronger, that your rib cage almost shaking from the pulsations.

When completing the exercises, you need to exhale slowly (this will involve the abdominal muscles), and while exhaling, stop yourself briefly. The next inhalation should occur automatically.

Calmly and without harshness.

Source:

Holding your breath: benefits. What does holding your breath do? Breath-holding exercises

In this article we will talk about what breath holding (Kumbhaka) is, what it is intended for and what effect it has on the physical, mental and spiritual state person.

Benefits of holding your breath

Holding your breath has a beneficial effect on the body, because during the process of temporarily stopping breathing, the body has the opportunity to distribute the accumulated energy throughout all organs of the body. We are talking here about a special type of energy - Prana.

This concept came from yogic practice and has not yet been studied by modern medicine, but this does not mean that such energy does not exist.

The fact that the phenomenon has not been studied simply means that at the stage of development at which the science of our days is, we have not yet reached the level to evaluate and study more complex phenomena than those that can be easily studied by empirical methods.

What is Prana

Prana is the basic energy from which everything consists. It is no coincidence that people mentally associate this energy with the breathing process, because...

saturation with Prana occurs largely thanks to it, but one should not understand by Prana the filling of the body with oxygen. Prana reaches us not only through the respiratory tract, but also through the skin and eyes.

Reducing the concept of Prana to the level of gas exchange would be a great underestimation of cosmic energy.

During inhalation and exhalation, along with oxygen and other chemicals we receive that type of energy without which it is impossible to live. To clearly illustrate the integral role of Prana for a person, remember yourself in an office with the air conditioner on.

The air is clean and its volume is sufficient, the temperature is optimal, everything seems to be fine, but... There is one thing. Why do many people sometimes want to go out to “get some air” and breathe? fresh air? Is it due to oxygen starvation? Of course not. There is O2, but there is no Prana.

So we want to go out and take a deep breath.

Benefits of holding your breath for the body

Without a brief introduction explaining the energy of Prana, it would be unreasonable to start talking about breath retention, since the very benefit of holding the breath is that the Prana absorbed during the inhalation process is distributed throughout the body during the delay.

Here the practitioner’s mental processes come into play, his trained awareness, which will help him stay concentrated during the practice of holding his breath and, through mental effort, send Prana energy to those parts of the body that most need it.

What benefits does the body receive through the practice of holding the breath - Kumbhaka

• An intensive cleansing process of the entire body is underway.
• Blood flow to the heart and lungs, and with it the delivery of oxygen.
• The transition of O2 from alveolar air to blood is more efficient.
• Intensification of gas exchange processes.
• CO2 concentration increases. This gives a signal to the body that it needs to add O2, thus improving the consumption and absorption of the same oxygen. This is not a paradox, but a law. The fact is that a lack of O2 is not a signal for the body that the composition of these two gases in the body needs to be balanced; Only if the CO2 concentration increases does the body receive a command to continue the gas exchange process - this is how it becomes saturated with O2.
• Temporary acidification of the blood, which occurred due to an increase in CO2 content, facilitates the easy release of oxygen by hemoglobin.

What happens when you hold your breath

While holding your breath while inhaling, the work of internal processes in the body is activated. There are 2 types of breathing: external and internal.

Inhalation and exhalation are primarily responsible for the first type of breathing, which is necessary for the functioning of the nervous system and muscles, and the second is responsible for all cells in the body.

It is holding your breath that activates cellular respiration, which receives less attention, which leads to aging physical body and imbalance in the internal functioning of body systems. There is no need to explain that a lack of cellular respiration is the cause of the development of pathologies.

Holding your breath while exhaling

Holding your breath while exhaling is much more important than holding your breath while inhaling; it is more difficult to perform, and it is shorter in time than holding your breath while inhaling.

What the time parameter depends on is easy to understand if we remember that after inhalation, oxygen is still in the lungs, so gas exchange processes occur, the body does not clearly feel a lack of O2.

While when exhaling, there is no more air in the lungs, the blood is filled with CO2 and signals the body that O2 is required. Therefore, it is more difficult for us to hold our breath as we exhale.

But it is the duration of holding your breath while exhaling that is an excellent indicator of the general condition of the body. If at rest, on an empty stomach and with correct position spine (completely straight), holding your breath on exhalation does not exceed 40 seconds, then not everything in your body is as good as you would like.

Ideally, you should be able to hold your breath as you exhale for at least 40 seconds, preferably longer.

What does holding your breath do as you exhale?

It is believed that if you can hold your breath as you exhale for at least 40 seconds, then your body is in excellent shape and your carbon dioxide levels are at the proper level.

Let us remember that it is vital that this level does not fall below 6-7%, because CO2 is responsible for metabolic processes in the body and the synthesis of amino acids, is a vasodilator and an excellent sedative.

The psychological state depends on the ratio of oxygen and carbon dioxide in the body. While holding your breath, the work of the vagus nerve, which is responsible for the respiratory, digestive organs, heart and blood vessels, is stimulated.

Unlike the sympathetic system, which activates the body, the vagus nerve calms the heart rate and slows the pulse, but it also has a beneficial effect on the digestive system, increasing salivation and sweating.

This suggests that the Yang process predominates in the body. It is associated with heat production. It is no coincidence that when you start practicing pranayama with Kumbhaka while exhaling, then even in a cool room you will feel warm.

This is the body’s reaction associated with the activation of the vagus nerve.

How to increase breath retention

In order to increase breath retention, you can start practicing pranayama. This is a technique for controlling and managing breathing. It is part of the eight limb yoga system and directly follows the practice of asanas.

Before you start practicing pranyama, perform a set of asanas for the spine. It is very important. Many beginners are often unaware of how important it is to prepare the spine before practice. breathing exercises, since the respiratory process is connected to the spinal cord.

It is necessary not only to perform pranayama in the correct position - in Padmasana or Siddhasana, but also to prepare the spinal column itself. Let us remind you that energy channels Ida, Pingala and Sushumna are located along the spine. By performing asanas, you will also activate the flow of Prana through the nadi channels, including the three most important ones.

Inhale - and God will let you in, hold your breath - and God will remain with you. Exhale - and you will let God come to you, hold your exhalation - and you will merge with Him. Krishnamacharya

Breath-holding exercises

Once you have prepared, you can perform pranayama. To begin with, it is better to opt for simpler pranayama, such as Samavritti, or “square” breathing, and Anuloma Viloma.

At first, you can omit holding your breath while exhaling and perform only Kumbhaka while inhaling.

This will allow you to prepare for more complex pranayamas, and later you can complicate the performance by doing both Kumbhakas - on inhalation and on exhalation.

Other pranayamas include Viloma and Ujjaya, Surya Bhedana and Chandra Bhedana pranayama. When holding your breath, it is better to focus on the classic proportion 1:4:2 (1 is inhalation, 4 is holding your breath, 2 is exhaling). The unit of counting can be taken as pulse beats or steps if you perform pranayama while walking.

Before performing pranayamas with Kumbhaka, it is better to prepare the lungs by “ventilating” them with the help of Bhastrika or similar pranayamas.

Why hold your breath in pranayama?

The important role of Kumbhaka in pranayama is to increase, redirect and redistribute the Prana received during inhalation in the body.

You consciously regulate the flow of Prana in a more effective way, preventing it from settling and stagnating in the lower chakras.

Redistribution of Prana energy

Now that the energy is concentrated in the higher parts, your consciousness begins to work differently. It is no coincidence that pranayama practitioners notice how their interests in life change.

The spiritual sphere is activated, so what previously would have seemed like something speculative, devoid of connection with real life, begins to look different - now it truly interests you, and all because your understanding of life and its values ​​has changed.

If in the past your consciousness was centered in the area of ​​the three lower chakras, then after practicing holding your breath in pranayama, you noticed changes in your psychological state and life values.

This effect also occurred as a result of simultaneous meditation practice. When you concentrate on your breathing and working with Prana, your brain is at its most efficient.

Its untapped possibilities are opening up.

This is not siddhi yet, but even such small changes will indicate to you the extent to which we underestimate our abilities, considering analytically acquired knowledge to be the only reliable support in life.

You will understand that a person can rely not only on logic, but also on what is called direct knowledge. Gradually it will become more accessible to you. The main thing is to practice and everything will come. But do not be zealous in practice, exploiting only the volitional factor. May you enjoy watching your breath and learning how to perform Kumbhaka correctly. Love what you do.

What does holding your breath do?

The practice of pranayamas is based on holding the breath. If it weren’t for it, then all that would be left of pranayama would be breathing exercises for rhythmic breathing and ventilation of the lungs. Pranayama would cease to exist, because its meaning is Kumbhaka - holding the breath.

When you hold your breath, all processes in the body are activated: physiological, mental, and energetic.

Correctly performed breath holding is one in which the practitioner increases Prana and distributes it throughout the body. His consciousness is one-pointed and concentrated, so at the same time he practices mindful directed attention, which is a form of meditation. The rest of the thoughts leave the mind, and nothing remains for the practitioner except the breathing process.

Remember the wisdom that Buddha said: “The mind is everything. You become what you think about." Become the very breath and Prana, then you will find yourself. They are the source of life for body and soul.

Source:

Holding your breath has benefits for human health. Holding your breath: harm and danger

There are many scientific opinions about breathing exercises about the unconditional benefits for the body. The development of physical abilities, holding your breath for the benefit of internal organs and the treatment of various diseases does not lose its relevance. A large influx of oxygen promotes the breakdown of fat molecules and helps get rid of extra pounds.

Breath holding training for health benefits

Breathing training is done by those who support healthy image life, adherents of yoga and Pilates. Breathing exercises develop the lungs. Thanks to the practice of deep breathing, metabolic processes in the body are accelerated. To do this, just straighten up and take a slow breath for 5 seconds, hold your breath and slowly exhale all the air.

To thoroughly cleanse the body of carbon dioxide, perform the “Cleansing” exercise. Slowly enter, and as you exhale, pause for 5 seconds and forcefully push the remaining air in the lungs to the exit.

Managing the respiratory process and controlling breath holding is necessary during activities such as:

· Yoga. Kumbach is the main element in such exercises; this is holding your breath.

· Diving and snorkeling. Professionals learn to concentrate and listen to their body, increase their lung capacity and hold their breath under water for a long time.

· Breathing practice. Some directions recommend the practice of stopping inhalation and exhalation to improve quality of life and spiritual balance. For example, bodyflex, rebirthing.

Benefits of holding your breath for the body

· When you hold your breath, the pressure changes: when you inhale, the blood pressure rises, when you hold your breath while exhaling, it decreases.

· At correct technique Performing exercises based on holding your breath strengthens a person’s physical and mental health.

· Blood circulation improves.

· To saturate cells with oxygen, sugar is broken down, thereby increasing the level of carbon dioxide molecules in the blood and increasing body temperature, which promotes the breakdown of fat. Thus, the vacuum exercise is the most effective for restoring the abdominal muscles and breaking down fatty tissue in the waist area.

· Holding your breath with benefits for the body can last 20 seconds; such training has no contraindications.

· Regularly performing breath-holding exercises increases life expectancy.

· If the carbon dioxide level rises high, the brain sends a signal to inhale. Therefore, to hold your breath deeply, it is recommended to exhale the accumulated carbon dioxide twice.

· Dizziness is a signal to stop. Abruptly holding your breath without first preparing the body is harmful.

· Long-term breath holding is performed only on an empty stomach. Increased blood flow should flow unhindered to all internal organs and cells and saturate them with oxygen.

Harm from holding your breath

Health status indicates possible harm and a threat to the body. Breath-holding practices are contraindicated for people with:

· Diseases of the endocrine system;

· Serious mental disorders;

· During pregnancy;

· Serious diseases of the heart and blood vessels;

· Difficult rehabilitation period after a long illness.

The presence of bad habits in a person can also have a detrimental effect on well-being. Stimulants in the form of tea, coffee, tobacco affect health; it will be extremely difficult to perform techniques with holding your breath.

It has been noticed that with constant monitoring of health, performing long-term breath-holding techniques, a person gradually abandons the above-mentioned stimulants.

The load should be increased gradually.

Breath holding technique

For beginners, practicing prolonged breath-holding is dangerous to health. It is necessary to prepare the body with special complex physical exercise. The spine will acquire the necessary flexibility, the muscles will receive a charge of tone, and the capillaries will prepare for the load on the vessels.

1. Take a normal breath and exit at your usual pace. Relax your muscles. The ribs need to relax, the abdominal muscles should not give sudden impulses.

2. Take a deep breath and hold your breath for 10 seconds. Exhale slowly. As you exhale, it is important to control the spine - not to allow it to sag.

3. Take a deep breath and hold your breath for 15 seconds. Slowly exhale almost all the air and hold your breath for 5 seconds. Exhale.

This is the simplest exercise for those who want to improve their health. When finishing your workout, exit slowly. The subsequent inhalation should occur without a sharp intake of air.

Stopping your breathing by straining the muscles of your neck and throat is dangerous. Proper holding of the breath occurs by stopping and relaxing the muscles of the diaphragm and abdominal cavity.

By holding your breath as you inhale and exhale, you will calm your nervous system.

Breathing training to combat excess weight

It's actually very light equipment to keep your figure in shape. Even if you love sweets and homemade cakes, doing this exercise regularly will keep your weight normal.

1. Straighten up, feet shoulder-width apart.

2. Take a deep breath through your nose and into your stomach.

3. Hold your breath for 16 seconds.

4. Exhale slowly for 8 seconds.

5. After exhaling, repeat the inhalation.

It is recommended to perform such exercises after meals, then the extra body fat will not have time to form. All unhealthy products will burn out faster and will not be deposited on your waist. Holding your breath while drawing air from your stomach helps you lose weight. Holding your breath with benefit while inhaling starts the process of removing toxins from the body.

Breathing exercises should be done in a calm state, with relaxed muscles. If you do them regularly for a month or more, you can achieve weight loss results without harm to your health.

Secret techniques for holding your breath with benefits for the body

Yoga states that you need to hold your breath correctly, then all body systems begin to work correctly, stimulating cellular respiration. A powerful secret yogi technique of holding your breath for 30 minutes or more is now available for mastering. Previously, only teachers shared it with their best students.

Gradually mastering the technique of performing many yoga exercises, you can feel that you can hold your breath for a longer time with each new exercise. The distribution of energy in the body increases cell viability.

Holding your breath is a useful skill that will improve your health, replenish your strength and energize you.

For lovers of scuba diving, holding your breath for a long time is simply necessary. Exercise can also kick-start your weight loss process.

There are special techniques for influencing different internal organs and muscle groups to relax and relieve tension.

Source: zhenskoe-mnenie.ru

Source:

Breathing exercises for weight loss - benefits and exercises

Breathing is muscular work. During breathing, a person's lungs do not work spontaneously. The rib cage, intercostal muscles, and diaphragm expand the rib cage, reducing air pressure in the lungs. This causes air to be sucked into the lungs. As you exhale, other muscles compress the chest and force air out of the lungs.

A person who wants to develop eventually comes to breathing exercises. It includes correct positioning breathing, the ability to work with the energy of the elements and the ability to be included in the Bi-field structure.

This is an intermediate stage in the mental, biofield and physiological development of a person. It is often missed in the process of self-development, but if it is mastered, a person has the ability to perceive the world more broadly. Breathing techniques are sometimes taught in pranayama and yoga.

Breathing is associated with the movement of certain resources in the body.

If the air in the environment is bad, then the way you breathe does not matter. If you have a normal environment with clean air, then pranayama will preserve energy resources and help develop abilities.

Subconsciously, a person himself uses correct breathing and some elements of pranayama.

But if you have knowledge, then this can be deepened and brought to a subtle level, when, with the help of breathing, you will solve problems that cannot be solved in a simple way.

With the help of breathing exercises you can cure many diseases and get rid of excess weight.

When using breathing exercises for weight loss, you need to know the principle of its action. During deep breathing, there is a large influx of oxygen to the cells. Oxygen oxidizes fat molecules and turns fat into carbon dioxide, which is expelled when you exhale. The most effective exercise to reduce waist size and burn belly fat is “Vacuum”.

How to do:

Perform the exercise on an empty stomach or 3 hours after eating.

1. Half an hour before performing the exercise, drink a glass of water at room temperature.
2. To feel the tension internal muscles stomach, rest your hands on the back of a chair or wall.
3. Take a deep breath.
4. Slowly exhale the air from your lungs while drawing in your stomach.
5. After you have completely exhaled all the air, hold your breath for a few seconds.
6. Take a breath.
7. Do the exercise 15 minutes a day. You can divide this time into three five-minute periods and do a “vacuum” in the morning and evening.

An equally effective exercise for losing weight is the exercise “ Fire Breath" This is the breathing element of Kundalini yoga. With its help, decay products are removed from the body, carbon dioxide processed from fat is sent to the lungs and expelled.

It is not advisable to practice “Fire Breathing” during pregnancy and during menstruation.

How to do:

1. Stand straight, back straight.
2. Inhale through your nose.
3. Contract your abdominal muscles.
4. Exhale sharply through your nose, pressing your abdominal muscles with your hands.
5. Do belly breathing at intervals of 2 times per second. The chest is in place and does not move.
6. After a few minutes, feel the heat throughout your body.

Breathing exercises for weight loss burn 140% more body fat than jogging and maintain a high metabolic rate.

The popularity of breathing exercises by Alexandra Nikolaevna Strelnikova is justified by scientific evidence. It helps heal many diseases, such as hypertension, ischemia, osteochondrosis, heart failure, asthma, excess weight, nervous diseases, stuttering and sexual disorders.

Strelnikova was an opera singer, so she breathing technique used to restore voice, as well as for cardiovascular diseases.

Warm-up exercise “Palms”

1. Bend your elbows and open your palms. Press your elbows towards your body. Shoulders slumped.
2. Take 8 noisy, sharp breaths while bending your palms.
3. Pause for 3-5 seconds and catch your breath.
4. Repeat the exercise 12 times.

Exercise "Hug your shoulders"

1. Bend your elbows in front of you, as if hugging yourself.
2. Position right hand above the left.
3. Take 8 sharp, noisy breaths, while slightly spreading your arms and hugging yourself again.
4. Don't change hands. The right one should be on top all the time.
5. Repeat the exercise 12 times.

Exercise "Epaulettes"

1. Lower your arms down and clench your fists.
2. Take 8 sharp breaths, straightening your fists and slightly bending your elbows, as if suddenly throwing something out of your hands.
3. Pause for 3-5 seconds.
4. Repeat 12 times.

Exercise "Pump"

1. Stand up straight with your torso slightly bent.
2. Extend your arms perpendicular to the floor.
3. Take 8 sharp breaths, raising and lowering your arms and tilting your body, as if pumping a pump.
4. Take a break.
5. Repeat 12 times.

Exercise "Cat"

1. Stand straight with your elbows bent 90 degrees.
2. Take 8 sharp breaths, while squatting slightly and turning your body to the right and left alternately.
3. Take a break.
4. Repeat 12 times.

Exercise "Turns"

1. Stand up straight, arms down.
2. Take 8 sharp breaths, rotating your head left and right with each one.
3. Take a break.
4. Repeat 12 times.

Exercise “Chinese dummy”

It’s done the same way as turns, only you don’t need to turn your head, but tilt it left and right. Shoulders are motionless.

Exercise "Steps"

1. Stand up straight, arms down.
2. Take 8 sharp breaths, with each breath lifting your legs alternately.
3. Take a break.
4. Repeat 12 times.

Exercises should be done in 3 sets of 32 times without breaks.

You need to approach breathing practices carefully. The body is designed in such a way that during physical activity the heart rhythm changes and breathing movements become greater.

If we do breath-holding exercises in a calm state for a month, lengthen the exhalation or inhalation, changes in blood pH and other indicators of the body occur.

Changes endocrine system and functions of the immune system.

At the beginning of classes, a person may experience an influx of energy and an increase in energy abilities. After some time, a sharp decline and weakness may appear.

Symptoms similar to those of chronic fatigue appear. In a relaxed state, a person’s breathing is almost not felt and the need for oxygen is sharply reduced.

If we carry out deep breathing at this time, we harm the body.

People with the sympathetic nervous system, which is associated with increased blood pressure - a red face, flushed cheeks and tachycardia - should not hold their breath while inhaling. They will stimulate increased blood pressure and can lead to a stroke. It is better for such people to hold their breath while exhaling.

Suitable exercise:

1. Take as full and quick a breath as possible through your nose.
2. Relax your abdominal muscles to get as much air into your lungs as possible.
3. While holding your breath, pull in your abdominal muscles, lifting your stomach.
4. Place your hand on your stomach for better control of the movement.
5. Bend your torso forward as much as possible, and slightly round your shoulders.
6. Squeeze gluteal muscles.
7. Hold this position for 10 seconds.
8. Straighten up without exhaling.
9. Exhale slowly with resistance. It's like you're blowing through a straw.
10. Do not relax your abdominal and gluteal muscles until you finish exhaling.

Do this exercise for 15 minutes a day, three sets of 5 minutes each.

The main thing is to do all breathing exercises in a calm emotional state. Before starting gymnastics, consult your doctor to avoid negative results.

Source:

Bodyflex for the abdomen and sides - a set of breathing exercises for weight loss with video

Special breathing exercises have a great impact on the process of losing weight, so bodyflex exercises for the abdomen and sides are very effective.

They help tighten problem areas by saturating tissues and cells with oxygen. This technique works great even for those who have never been an athlete or who are prohibited from intense training.

How to do breathing to lose belly fat and several effective exercises, are described in detail in the information below.

Do not underestimate breathing exercises for losing weight in the abdomen and sides. They help get rid of extra pounds just as much as physical exercise.

A set of exercises based on holding your breath for a few seconds in combination with stretching is called bodyflex for the abdomen and sides, or bodyflex.

Such training program very popular along with oxysize, because it also helps you lose weight without diets and daily visits to the gym. The basis of bodyflex is active diaphragmatic breathing, i.e. belly breathing, which promotes:

• expansion of lung volume;
• saturation of blood with oxygen;
• acceleration of metabolism;
• increased fat burning.

To really lose weight using this technique, it is important to follow its technique and a few more basic rules. The main thing is to start exercising only on an empty stomach. Optimal time The first half hour after waking up is considered for training. Other recommendations for beginners:

1. Regular training. It is necessary to determine a time that is convenient for you so that you can practice bodyflex daily during the selected period. It only takes 15 minutes a day. There should be no absences from classes.
2. Changes. To track the effectiveness of bodyflex, it is recommended to take measurements with a centimeter tape of the main volumes of the figure - the abdomen and sides, hips, chest. You can check them every week.
3. Nutrition. Breathing exercises do not require dieting, but you should still avoid junk food.
4. Time. If you don’t have time for bodyflex in the morning, you can do it in the evening, but your last meal should be 2 hours before class.

The key to success is to perform proper breathing to lose belly fat. The technique is not that complicated if you understand it step by step. You can master it using the following instructions:

1. Position. The specific position must be taken depending on the exercise being performed. In general, for convenience, you can simply stand up straight, place your feet shoulder-width apart, and ideally, rest your palms on your knees.
2. Exhale slowly. It is necessary to purse your lips into a tube, and then smoothly exhale all the air in your lungs.
3. Intense deep breath. After exhaling completely, you need to inhale sharply through your nose to take in as much air as possible.
4. Exhale quickly. Next, you need to fold your lips into a tight line and forcefully exhale air through your mouth, making a sound similar to “groin.” In this case, the stomach should be pulled in and practically pressed against the spine.
5. Holding your breath. At this stage, you need to take the position of the exercise being performed or remain in the same position if you are just training the bodyflex technique. Next comes holding your breath for 8-10 counts, and for beginners - for 5.
6. Relaxation. After holding your breath, you can return to normal breathing and relax.

Breathing exercises

Bodyflex for the abdomen and sides is easy way for men and women to reduce their waist and get rid of excess fat deposits on it.

To achieve a more effective result, not just correct breathing using the technique described above, but also several exercises will help. By doing them daily, you will be able to notice a decrease in your waist size within a week.

Each exercise helps develop one or another part of the abs, so it’s better to do them in combination, one after the other.

Side stretch

The first exercise to create flat stomach stretching appears. She will help tighten this problem area. The algorithm for performing the exercise is very simple:

1. Take a breathing position - spread your legs shoulder-width apart, bend them slightly, push your buttocks back, and place your palms just above your knees.
2. Perform the breathing technique itself described above.
3. At the delay stage, do the following - rest your left elbow on your left knee, transfer your body weight to the same leg, and stretch the other back. Next, raise your right hand and stretch it upward so as to feel the stretching of the muscles from armpit to the waist.
4. Count to 8, then take the starting position.
5. Repeat 3 times on each side.

Another necessary exercise for working out the waist muscles is the abdominal press. It is already performed in a lying position, but breathing for losing belly fat remains the same. The sequence of actions is as follows:

1. Lie on your back, bend your legs, but leave your feet on the floor.
2. Without raising your head, perform a breathing exercise, then, at the stage of holding your breath, stretch your arms up, lifting your shoulders off the floor. At the same time, tilt your head back.
3. Next, gradually take the initial pose and immediately repeat the exercise 2 more times.

Exercise scissors

Although it is incorrect to divide the abs into upper and lower, these parts are actually worked out differently. The latter is more difficult to train, which is why it is often hidden under a thicker layer of fat. The “scissors” exercise will help you reduce it. This is also belly breathing for weight loss in a special position. The execution algorithm is as follows:

1. Again, lie on the floor, place your hands under your buttocks.
2. Next, do the bodyflex breathing exercise again and, during the delay stage, raise your legs about 10 cm from the floor.
3. Perform swings with a wide amplitude, crossing your legs alternately. Count to 8-10.

Today's lesson topic is holding your breath.
It is an important component of the Bodyflex technique. It is this part of the technique that has the most enemies. An article by a certain Fileev about the dangers of holding your breath has been wandering on the Internet for many years, and for a very long time I began to study this issue and, accordingly, found a complete refutation of it. The author of the article deliberately kept silent about the Verigo-Bohr effect; its essence is that it is when you hold your breath that the blood begins to be enriched with oxygen.

TOI’ll briefly describe the physiology of breathing, taking into account the Verigo-Bohr effect:
During breathing, gas exchange occurs in the lungs. Oxygen combines with hemoglobin to form oxyhemoglobin. Due to the continuous breakdown of substances in the cells of the body, carbon dioxide is constantly formed and oxygen is used, which comes with the bloodstream. In order for us to start losing weight, we try to inhale as much of the oxidizing agent as possible - oxygen, which breaks down fats into CO2 + H2O + energy (everyone felt the heat and sweating?). Hemoglobin is separated from oxygen, and carbon dioxide takes its place - dissociation of oxyhemoglobin.
It would seem that in order to consume more oxygen, you need to inhale as much of it as possible. What does slow exhalation, sharp inhalation and holding your breath have to do with it?
But for what - the Verigo-Bohr effect, translated for those who don’t particularly understand: O2 is separated from hemoglobin only with the help of CO2; it is this that destroys the unstable compound of O2 and hemoglobin. The more CO2 in the blood, the more O2 molecules will enter the cell.

We lose weight while inhaling at stage 5.

A little about the meaning of CO2:
1. Hemoglobin exchanges oxygen for CO2 and vice versa.
2. CO2 normalizes smooth muscle tone.
3. Reduces the viscosity of colloidal cell solutions.
4. Restores adequate susceptibility of the central nervous system

Moreover, Bodyflex is making life difficult for the author of this article, because he sells his own method for 4,500 rubles (this was eight years ago, not a small amount of money). And who will buy if you can lose weight completely free? Well, when his criticism extended to yoga and he said that yoga leads to cancer, I realized that we were dealing with an abnormal person with delusional ideas. So I decided to throw his article out of my memory, due to lack of evidence.

Breath-holding is practiced by doctors treating complex respiratory diseases such as asthma. And I know cases of relief or complete recovery from these problems during Bodyflex classes. Well, my own grandmother became an example for me, who simply used diaphragmatic breathing with a delay in exhalation and cured a bunch of her chronic ailments. All materials that you read below were borrowed from yoga websites. This practice is inextricably linked with yoga.

Pranayama.

Prana is one of the central concepts of yoga and Indian medicine. Translated from Sanskrit, “prana” means “breath” or “constant movement.” By prana we mean the totality of energies that exist in the universe; a certain total energy that gives people life. The manifestation of this energy can be observed and controlled through breathing. It is on breathing techniques that many yoga exercises are based, designed to control energy (including that generated during exercise) and, thus, achieve harmony with the outside world.

Pay attention to this yogi. This is what our stomach looks like when we hold our breath.

Pranayama is the control of prana, a kind of breathing exercise. Pranayama allows you to regulate and control the length of prana. Usually “pranayama” is translated as “breath control”: from the words “prana” (breath) and “yama” (control). However, the true meaning of the concept, the purpose of pranayama, is to expand prana, spreading it to passive areas of the body and inactive areas of the brain to awaken various innate abilities and further develop perception.

This is achieved by regulating breathing and conserving prana. Medieval yogis believed that breathing was closely related to the state of consciousness and sought to control the psyche by mastering breathing. Pranayama, which is primarily an energetic practice, also brings visible physiological effects.

Pranayama affects human physiology by changing the concentration of oxygen and carbon dioxide. During the breathing process, different groups muscles. There is a reflex effect on the brain through an effect on the olfactory and other receptors. At breathing correctly a kind of hydraulic massage of the brain and internal organs is performed. Pranayama also affects the nervous system.

Purpose of holding your breath- gradual adjustment of the nervous system.

The main thing in the mastery of holding your breath- this is the ability to hold your breath while inhaling or exhaling correctly.

CORRECT EXECUTION . Instead, you can properly train your subconscious so that it will serve you even when you are not consciously directing your breath. Holding your breath means relaxing the muscles of the diaphragm, ribs and abdominal cavity, which are responsible for the constant movement of breathing.

To hold your breath while exhaling:

Start by exhaling completely.

Draw the Navel Center toward the spine.

Lift up bottom part chest and diaphragm.

Allow your upper ribs to relax.

Do not bend your spine when you try to exhale completely - this will disrupt the functioning of the diaphragm.

Tuck your chin in.

Calm down.

If your muscles begin to urge you to inhale, consciously exhale a little more. This technique can significantly increase the duration of the hold without tension or struggle.

Delays must be done on an empty stomach, when the stomach is already empty. Depending on the type of food, this occurs approximately 3-5 hours after eating.

Benefits of Holding Your Breath.

Holding your breath allows you to integrate the body's systems.

Holding your breath while inhaling can temporarily raise your blood pressure.

Holding your breath as you exhale lowers blood pressure, facilitating blood circulation.

Holding your breath while inhaling affects the sympathetic nervous system.

Holding your breath while exhaling affects the parasympathetic nervous system.

1.Breath-holding, ancient and very effective methods to cleanse your body of various energy blocks. Even karmic ones, which are sometimes not only not cleared by other methods, but simply not noticed.

2. Many manuals on breath holdings say that they are not compatible with alcohol, tea, coffee and other things. That drinking the above drinks, even in small quantities, leads to unpleasant sensations in the body.

Relax and don't think about changing your diet. If the body deems it necessary, it itself will cease to feel the need for this or that drink or this or that food, and your diet will change automatically, without effort or violence on your part.

What to remember when holding your breath!

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

If you feel dizzy and disoriented, stop. Dizziness is not enlightenment. You must build this practice regularly and patiently. Drastically pushing beyond your capabilities will not help.

As you practice, create a place of calm in your mind and observe the changes in your body and mind.

In the practice of holding your breath as you exhale, remember that the goal is to switch metabolic activity, balance the nervous system and emotional control.

Different opinions of different schools and yogis on holding the breath.

Andrey Lapin.

Breath-holding is the most powerful type of exercise that causes changes in the energy structure and in a person’s condition. “Do not inhale too hastily, inhalation gives strength and a controlled and purified body, retention gives equal consciousness and longevity, and exhalation is completely cleansing.”

Robert E. Svoboda "Aghora II: Kundalini"

Siddha Chauranginath was a student and contemporary of Gorakhnath. Legend says that he was the son of the Bengali king Devapala. Devapala's first wife died when Chauranga was still a child, and his father took a new wife, who resorted to deception to bring her own son to the throne. Chauranga was taken to a forest clearing where his arms and legs were cut off. Here he was found by Matsyendranath, who instructed Gorakhnath to take care of the limbless youth. Gorakhnath taught him the yoga of "holding the breath in a bowl" (kumbhaka), and after twelve years of this practice his limbs were miraculously restored by the power of his consciousness...

The section of pranayama that deals with holding the breath is called kumbhaka, from the word kumbha, pot. What kind of pot is this? Here by potty we mean the torso, chest and abdomen, in which prana can be retained. You have seen how a potter makes pots. Here you “make” a potty, giving your body complete stability. Having achieved this, you can move on to the Kevala Kumbhaka stage, in which breathing may be interrupted for several minutes. Only by mastering Kevala Kumbhaka can you make your mind completely stable. Your worship can only be stable to the extent that your mind is stable. 378. Exhalation destroys sins. One who practices breathing yoga can stop even death.

379. The natural flow of air should be delayed as much as strength allows. Exhalation should be practiced through the path of the "moon" (i.e. lunar swara) and inhalation through the "sun" (i.e. solar swara).

380. The one whose “moon” drinks from the “sun” from time to time, and the “sun” from the “moon”, will live as long as the moon and stars exist.

Six Yogas of Naropa

If the practitioner is able to hold his breath without strain for two minutes, he is considered to have fulfilled the minimum requirement on the path to mastery of the pranas; a delay of four minutes is considered average; six or more minutes is already the highest requirement.

Freediving trainer - diving without scuba gear. Freediver athletes dive in a pool or in the sea. At competitions, holding their breath, they lie quietly, swim as far as possible or dive as deep as possible.

“The world records are fantastic - holding your breath for more than 11 minutes at rest, 200 meters long in a pool and 217 meters deep. But what happens in the body at this time is not yet fully understood, and the long-term effects are also unclear,” said Irina.

Stefan Mifsud sets world record for breath-holding: 11 minutes 35 seconds

The longer the delay lasts, the more carbon dioxide accumulates in the blood, and the oxygen content decreases. Researchers have suggested that under such conditions, the functioning of the brain may change: the speed of reactions and thought processes will decrease, and attention will deteriorate.

How long can you not breathe?

The study compared the results of two groups of subjects: 13 professional freedivers and nine people without special training. One of the professional freedrivers held his breath the longest - for 5 minutes 45 seconds.

It is believed that an ordinary person can go without breathing for about a minute, but during the study it turned out that this is not so. If you explain to the participant in advance what awaits him and what sensations he will experience, then the time of holding his breath can be increased, removing the psychological barrier. Thanks to this, in the control group best result was 4 minutes 23 seconds.

Freediver training in the pool. Photo: Elina Manninen/Shutterstock

“If you know what happens to the body during breath-holding, what you should be afraid of and what not, you can calmly accept unpleasant sensations and increase the breath-hold to 2-3 minutes. Until involuntary contractions of the diaphragm begin - a reflex urge to inhale, there is nothing to fear,” said Patricia Ratmanova.

What happens when you hold your breath for a long time

In order to assess brain function and the state of the body during breath holding, the researchers recorded an electroencephalogram, cardiogram, blood pressure, oxygen levels in the blood and brain tissue, and other indicators. Immediately after holding their breath, the subjects were given a test of attention and hand-eye coordination - a proof test. Volunteers received a sheet with rows of letters printed in random order. Their task was to look through the letters and look for those that were named by the researchers. They had to underline one of the given letters and cross out the other.

“We expected brain function to deteriorate, but this turned out to be completely wrong. Brain activity did not change, attention did not decrease - we did not find any negative changes, even with long breath holds,” said Patricia.

Scientists have suggested that in humans, as in marine mammals (whales, dolphins, seals), the so-called “diving reflex” is triggered. It aims to protect the brain and heart from lack of oxygen.

A subject in the control group during a study in the laboratory of the physiology of muscle activity of the Institute of Medical and Biological Problems of the Russian Academy of Sciences. Photo courtesy of Patricia Ratmanova

During the “dive reflex,” blood vessels in the periphery of the body constrict, which reduces blood flow to the muscles and oxygen consumption, blood pressure increases and the heart rate slows down. As a result, blood flows primarily to the heart and brain. In the brain, on the contrary, blood vessels dilate, increasing blood flow and oxygen supply to brain cells. As a result, brain function does not suffer when holding your breath.

Meditation and Holotropic Breathwork

However, breathing exercises can affect brain function, sometimes this effect is positive, sometimes it is dangerous.

“Techniques used in meditation typically involve slowing down the breathing rhythm or holding the breath for short periods of time. Their main task is to help a person concentrate on sensations own body, distract yourself from external stimuli. There is no harm from such breathing exercises,” Patricia explained.

Hyperventilation, which, for example, underlies holotropic breathing, can be dangerous.

“When we breathe deeply and rhythmically, carbon dioxide is washed out of our blood. The body reacts to this by reflexively constricting blood vessels. As a result, despite deep breathing, so-called cerebral hypoxia occurs - a lack of oxygen in the brain,” the researcher said.

This may trigger an epileptic attack in some people. “There are those who are predisposed to epilepsy and don’t even know it. Such people can live their entire lives without a single attack if they are not provoked by hyperventilation. And after epilepsy manifests itself for the first time, attacks may recur,” the scientist warned.

But all this will bring tangible health benefits only if performed correctly technically. You know that you should start any exercise while inhaling, and end with exhaling, and nothing else; this is required when performing many exercises.

Is holding your breath beneficial or harmful?

During the main period, we control the inhalation unconsciously, but sometimes we consciously monitor the frequency. When the body is normal, impulses from the brain cause the diaphragm and chest muscles to contract. This is how air enters the lungs.

When the exit of carbon dioxide through the lungs is blocked, it accumulates in the blood, as happens in the process of stopping the movement of air in the lungs. The activity of oxygen consumption by tissues increases, and as a result, progressive hypoxia.

Typically, the time for which a person, without special training, can consciously hold his breath while inhaling is up to one minute. After this time, the brain will be forced to take a breath. Extending this time may result in dizziness or fainting.

To correctly stop while exhaling, it is better to master one of the existing special techniques.

One of the techniques is Pranayama; it is considered one of the main techniques that yoga uses to control energy in the body. By performing it, you will ensure the normalization of all functions and renewal of the body., psychological calm. An experienced yogi who practices a variety of pranayama techniques and masters them perfectly, can easily amaze an ordinary person with his seemingly supernatural abilities to hold inhalation for several minutes without any unpleasant consequences for himself.

This technique has not always been so popular. Only initiates used it, passing on valuable information from mouth to mouth. In the modern world, anyone who devotes enough time and effort to training can learn to stop breathing for a long time; let's consider whether this is beneficial or harmful.

Choose your goal

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What is your physical shape?

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What pace of classes do you like?

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Do you have musculoskeletal diseases?

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Where do you like to work out?

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Do you like to meditate?

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Do you have experience doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Aeroyoga

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga

Will help you:

Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Try also:

Aeroyoga

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Determine which yoga is right for you?

Progressive directions will suit you

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern trends yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, discover yoga.

Try also:

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. Lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created a whole health complex, designed for students of any age and skill level. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to correct execution asanas, which are considered the basis for mental and physical recovery.

PLAY AGAIN!

Is it good to hold your breath?

By holding your breath as you exhale, you stimulate metabolism for a long time, and at the same time the body receives the energy it needs. Such the practice is useful for relieving stress, overcoming depression and excessive aggression.

It will help improve digestion and regulate the functioning of the sweat and sebaceous glands. But, the main thing is that this technique helps to reveal the reserve capabilities hidden in the body, literally renewing the nervous system.

There are a variety of delay techniques, and they are performed in different ways. Each of them is aimed at achieving a specific goal:

• Holding your exhalation for up to 20 seconds will help the body optimally absorb oxygen. This technique has no contraindications and is accessible to everyone.
• A delay for a longer time, up to 90 seconds, has an enhanced effect on the entire body, bringing significant improvements in its functions, is safe for a healthy person, however, it may pose a danger for people with vascular diseases, heart diseases, circulatory disorders, and similar diseases. It should only be performed under the supervision of an experienced mentor.
• Holding the breath for more than 90 seconds helps to renew and activate the capabilities of the body and psyche. Its consequence is the accumulation of carbon dioxide in the blood and increased absorption of oxygen by all cells of the body, which leads to accelerated regeneration, metabolism and overall restoration of the body. But strict control over your condition and preliminary preparatory training with a smooth increase in cycle duration.

Such breathing exercises lead to the acceleration of metabolic processes in the body; all cells, including stem cells, divide more actively. They are the indispensable “building” material for the human body. Mastering one or more techniques and regular practice helps to increase life expectancy and improve its quality. Many eastern techniques for physical and spiritual development necessarily pay attention to breathing control.

The harm of holding your breath

Anyone who has decided to master the technique of holding their breath wonders whether they will harm themselves and how to do it so as to bring only benefit to the body and not harm. In any case, it is worth remembering that training at the limit, including for the maximum time, can be dangerous.

• Bad habits.
  If, in the process of mastering the techniques, you take various stimulants (tea, coffee, tobacco or alcohol), even rarely and little by little, or have other addictions that affect your health, then you are not in danger of unpleasant consequences for the body or difficulties in performing the practices. During the training process, without any struggle, any desire to take all of the above disappears, body functions are normalized, and psychological relief from addictions occurs. Only excessive efforts at the limit of your capabilities can cause harm; by observing a smooth and gradual increase in load, you will ensure your safety and only positive results.
• Diseases
  Long delays should not be practiced if you suffer from heart disease or cerebrovascular accidents. If you have recently suffered from an illness and have not yet recovered, do not force things, progress smoothly and gradually. It is also worth refraining from practice if you have diseases of the internal secretion organs, so as not to cause harm to yourself.
• Pregnancy
  Proponents of using practices during pregnancy as an opportunity to prepare the body of mother and baby for childbirth are taking a risk. But even the slightest inaccuracy in dosage - and the harm from using the techniques will more than outweigh the benefits. You will never be able to know exactly at what point the positive effect of practice will change to a destructive one. The maximum time can be dangerous not only for the mother, but also for the child. So, if you are an expectant mother, exclude any extreme stress until 12–14 weeks, so as not to harm your baby.

1. First you need to prepare the body physical exercise within a few weeks, so that all your organs and tissues receive a good blood supply, providing them with everything they need, the network of capillaries is activated, the spine gains the necessary flexibility and the muscles are toned, this will help avoid unwanted problems.
2. Performing techniques goes better if you are completely relaxed, down to a single muscle. This ensures blood access even to the farthest parts of the body, without kinking or squeezing important arteries
3. Make sure you do your classes on an empty stomach. A full stomach significantly complicates blood flow in the abdominal area, impairing the access of nutrients to the internal organs.
4. Pre-oxygenation will help you practice longer. The more deep breaths you take beforehand, the longer you can expect to stop breathing.

For someone just starting out, holding your breath is the most versatile and most suitable technique improved health. Experienced yogis recommend first getting to the two-minute stop, and only after that learning other types of delays. Many practitioners, when determining the consequences of holding an exhale, focus on the benefits.

You can easily find out if you are doing the right thing. It is enough to measure your pulse to make sure that your heart beats have become less frequent, but stronger, that your chest is almost shaking from the pulsations. When completing the exercises, you need to exhale slowly (this will involve the abdominal muscles), and while exhaling, stop yourself briefly. The next inhalation should occur automatically. Calmly and without harshness.

Train progressively, increasing the duration of the delays each time, and then each next time the exercises will be easier for you. Only in this way will the result be benefit, not harm. You will be helped by a constant improvement in your well-being, muscle tone and good mood.

You should understand the main thing. The maximum stop is dangerous. There is no need to conduct drastic experiments. If you learn to do this correctly, you will improve your health, become a more balanced person, and discover new sources of energy in yourself. And for divers and anyone interested in scuba diving, being able to hold your breath is not only useful, but even necessary.

The answer to the question “is holding your breath beneficial or harmful?” lies in how correctly you do it and what results you want to achieve. In modern society, it is becoming common to constantly visit gyms, go for morning jogs, and master sports equipment at home. Breathing is the most important factor in maintaining health and achieving sports results; by controlling breathing, you can effectively speed up or slow down metabolism and the overall tone of the body.

But all this will bring tangible health benefits only if performed correctly technically. You know that you should start any exercise while inhaling, and end with exhaling, and nothing else; this is required when performing many exercises.

Is holding your breath beneficial or harmful?

During the main period, we control the inhalation unconsciously, but sometimes we consciously monitor the frequency. When the body is normal, impulses from the brain cause the diaphragm and chest muscles to contract. This is how air enters the lungs.

When the exit of carbon dioxide through the lungs is blocked, it accumulates in the blood, as happens in the process of stopping the movement of air in the lungs. The activity of oxygen consumption by tissues increases, and as a result, progressive hypoxia.

Typically, the time for which a person, without special training, can consciously hold his breath while inhaling is up to one minute. After this time, the brain will be forced to take a breath. Extending this time may result in dizziness or fainting.

To correctly stop while exhaling, it is better to master one of the existing special techniques.

One of the techniques is Pranayama; it is considered one of the main techniques that yoga uses to control energy in the body. By performing it, you will ensure the normalization of all functions and renewal of the body., psychological calm. An experienced yogi who practices a variety of pranayama techniques and masters them perfectly, can easily amaze an ordinary person with his seemingly supernatural abilities to hold inhalation for several minutes without any unpleasant consequences for himself.

This technique has not always been so popular. Only initiates used it, passing on valuable information from mouth to mouth. In the modern world, anyone who devotes enough time and effort to training can learn to stop breathing for a long time; let's consider whether this is beneficial or harmful.

Determine which yoga is right for you?

Choose your goal

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[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What is your physical shape?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What pace of classes do you like?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have musculoskeletal diseases?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Where do you like to work out?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you like to meditate?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you have experience doing yoga?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have any health problems?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

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Continue >>

Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Aeroyoga

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Determine which yoga is right for you?

Progressive directions will suit you

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, discover yoga.

Try also:

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

PLAY AGAIN!

Is it good to hold your breath?

By holding your breath as you exhale, you stimulate metabolism for a long time, and at the same time the body receives the energy it needs. Such the practice is useful for relieving stress, overcoming depression and excessive aggression.

It will help improve digestion and regulate the functioning of the sweat and sebaceous glands. But, the main thing is that this technique helps to reveal the reserve capabilities hidden in the body, literally renewing the nervous system.

There are a variety of delay techniques, and they are performed in different ways. Each of them is aimed at achieving a specific goal:

• Holding your exhalation for up to 20 seconds will help the body optimally absorb oxygen. This technique has no contraindications and is accessible to everyone.
• A delay for a longer time, up to 90 seconds, has an enhanced effect on the entire body, bringing significant improvements in its functions, is safe for a healthy person, however, it may pose a danger for people with vascular diseases, heart diseases, circulatory disorders, and similar diseases. It should only be performed under the supervision of an experienced mentor.
• Holding the breath for more than 90 seconds helps to renew and activate the capabilities of the body and psyche. Its consequence is the accumulation of carbon dioxide in the blood and increased absorption of oxygen by all cells of the body, which leads to accelerated regeneration, metabolism and overall restoration of the body. But strict control over your condition and preliminary preparatory training with a gradual increase in the duration of the cycle are necessary.

Such breathing exercises lead to the acceleration of metabolic processes in the body; all cells, including stem cells, divide more actively. They are the indispensable “building” material for the human body. Mastering one or more techniques and regular practice helps to increase life expectancy and improve its quality. Many eastern techniques for physical and spiritual development necessarily pay attention to breathing control.

The harm of holding your breath

Anyone who has decided to master the technique of holding their breath wonders whether they will harm themselves and how to do it so as to bring only benefit to the body and not harm. In any case, it is worth remembering that training at the limit, including for the maximum time, can be dangerous.

• Bad habits.
  If, in the process of mastering the techniques, you take various stimulants (tea, coffee, tobacco or alcohol), even rarely and little by little, or have other addictions that affect your health, then you are not in danger of unpleasant consequences for the body or difficulties in performing the practices. During the training process, without any struggle, any desire to take all of the above disappears, body functions are normalized, and psychological relief from addictions occurs. Only excessive efforts at the limit of your capabilities can cause harm; by observing a smooth and gradual increase in load, you will ensure your safety and only positive results.
• Diseases
  Long delays should not be practiced if you suffer from heart disease or cerebrovascular accidents. If you have recently suffered from an illness and have not yet recovered, do not force things, progress smoothly and gradually. It is also worth refraining from practice if you have diseases of the internal secretion organs, so as not to cause harm to yourself.
• Pregnancy
  Proponents of using practices during pregnancy as an opportunity to prepare the body of mother and baby for childbirth are taking a risk. But even the slightest inaccuracy in dosage - and the harm from using the techniques will more than outweigh the benefits. You will never be able to know exactly at what point the positive effect of practice will change to a destructive one. The maximum time can be dangerous not only for the mother, but also for the child. So, if you are an expectant mother, exclude any extreme stress until 12–14 weeks, so as not to harm your baby.

1. First, you need to prepare your body with physical exercise for several weeks so that all your organs and tissues receive a good blood supply, providing them with everything they need, the network of capillaries is activated, the spine gains the necessary flexibility and the muscles are toned, this will help avoid unwanted problems.
2. Performing techniques goes better if you are completely relaxed, down to a single muscle. This ensures blood access even to the farthest parts of the body, without kinking or squeezing important arteries
3. Make sure you do your classes on an empty stomach. A full stomach significantly complicates blood flow in the abdominal area, impairing the access of nutrients to the internal organs.
4. Pre-oxygenation will help you practice longer. The more deep breaths you take beforehand, the longer you can expect to stop breathing.

For someone just starting out, holding your breath is the most versatile and most suitable technique for improving your health. Experienced yogis recommend first getting to the two-minute stop, and only after that learning other types of delays. Many practitioners, when determining the consequences of holding an exhale, focus on the benefits.

You can easily find out if you are doing the right thing. It is enough to measure your pulse to make sure that your heart beats have become less frequent, but stronger, that your chest is almost shaking from the pulsations. When completing the exercises, you need to exhale slowly (this will involve the abdominal muscles), and while exhaling, stop yourself briefly. The next inhalation should occur automatically. Calmly and without harshness.

Train progressively, increasing the duration of the delays each time, and then each next time the exercises will be easier for you. Only in this way will the result be benefit, not harm. You will be helped by a constant improvement in your well-being, muscle tone and good mood.

You should understand the main thing. The maximum stop is dangerous. There is no need to conduct drastic experiments. If you learn to do this correctly, you will improve your health, become a more balanced person, and discover new sources of energy in yourself. And for divers and anyone interested in scuba diving, being able to hold your breath is not only useful, but even necessary.