The term "apnea" in medicine means stopping breathing. In general, in everyday life, such a stop is involuntary, reflex, due to mechanical stimuli of a chemical-pharmacological and neuropsychiatric 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 the language of submariners, on the contrary, when it comes Apnea refers to the voluntary action by which the diver stops breathing for a specified period of time, the duration of which depends on the supply of oxygen and the amount of carbon dioxide produced while holding the breath. 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 some individual variables, for example, on lung volume, on metabolic oxygen consumption and on psychological adaptation to diving conditions. In general, the time spent underwater is always very limited as the “break-point” of the apnea is reached very quickly.

The most intuitive, but also very dangerous, way to postpone the onset of the respiratory urge and, accordingly, to prolong the stay under water is called "hyperventilation" (increased breathing).

This method is based on performing a series of slow and deep breaths with a rapid expiration, through which the blood and lungs are "air flushed", which leads to a significant decrease in the percentage of 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 ​​so that the stimulation of the respiratory centers occurs; so much more to cause a delay in the onset of the apnea breakpoint 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. With 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 (by 98%), and secondly, because the oxygen supply with which the body can part, as we have seen, very limited. With continued hyperventilation, the O2 level remains more or less constant, but the CO2 level drops too much at some point, 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 both useless and dangerous. On the other hand, if this artificial technique is avoided, you can count on the physiological process of "automatic protection" described earlier: an increase in carbon dioxide will trigger an alarm in advance, which is a reflexive contraction of the diaphragm, and this will happen before low partial pressure of oxygen provokes syncope from - due to lack of oxygen (hypoxic syncope).

Hypoxic syncope

Forced hyperventilation and the subsequent decrease in the partial pressure of CO2 can lead to the fact that reflexive contraction of the diaphragm, which is an alarming signal for the diver, since it signals the approach of the minimum PpO2 level, 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 level of O2 (50 mm Hg) is reached. Whereas the reflex contraction of the diaphragm depends on PpCO2. Most often, hypoxic syncope occurs during ascent from a great depth 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. In theory, in such a situation, you can stay at 20 meters until the PpO2 level is around 60 mm Hg. Art. (the critical limit is 50 mm Hg). But at the moment of ascent, the air pressure in the alveoli quickly drops from 3 to 1 atm., Respectively, reducing PpO2, which becomes equal to -0 mm Hg. Art., which is significantly lower than the level of syncope occurrence!

As you can see from the graph, purely hypothetical, if from the onset of apnea PpCO2 is low (18 mm Hg), and PpO2 is high (98 mm Hg), it can happen that after - min. 30 sec. (marked in the diagram) PpO2 will fall below 50 mm Hg. Art., and, consequently, hypoxic syncope will occur even before the level of PpCO- is reached, at which the contractions of the diaphragm occur. You have virtually no safety margin. Whereas, if the initial 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 CO2 level was reached, at which the contraction of the diaphragm begins, and the diver continues to persist and hold his breath further, 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

A build-up of CO2 above a critical level can lead to hypercapnic fainting if, ignoring the contraction of the diaphragm, the holding of breath is prolonged so long that PpCO2 reaches its toxic level before the O2 pressure drops critically (hypoxic syncope). It is undoubtedly dangerous to tolerate and ignore contractions of the diaphragm precisely because it leads to the risk of hypoxic or hypercapnic syncope. Cases of hypercapnic fainting as a result of continuing to hold the breath after contractions of the diaphragm are very rare, because such contractions are very unpleasant and cause a strong feeling of shortness of breath or dysapnea. If you wait for the reflex contractions of the diaphragm (urge to inhale) to stop, an apparent feeling of well-being may come.

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

When muscles are very overworked, they produce lactic acid, which leads to an increase in oxygen consumption, but above all, to an increase in the production of carbon dioxide.

Consequently, even at a shallow depth, hypercapnic syncope can occur, caused by a rapid increase in Pp of carbon dioxide during non-intense and short contractions of the diaphragm, so that hypercapnic syncope occurs faster than hypoxic. However, diving in a state of overwork is not recommended in any case, and it does not matter what kind of fainting it may lead to: the main thing to remember is that your safety level drops noticeably!

Dyspnea

We are talking about "spontaneous hyperventilation" caused by high levels of CO2, which indirectly indicates to the body that a potential deficiency of 02 is approaching, which the body is trying to prevent precisely by increasing ventilation. Indeed, shortness of breath is an involuntary acceleration of the speed and volume of breathing due to the body's attempt to normalize low levels of O2 and / or high level CO2 caused, in turn, by too intense or prolonged muscular load.

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 such a situation becomes really dangerous, first of all, when scuba diving.

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

In the case of shortness of breath, the number of respiratory movements increases significantly, however, only air from the dead space enters in, and the one contained in the alveoli stagnates, unable to be enriched with oxygen. As if the man 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 a similar situation, but to wait at least a few minutes, breathing at your normal rhythm, to normalize gas levels and return to a normal mental state.

Summary…

Fainting due to prolonged holding of breath.- General definition for all types of syncope occurring with continued apnea beyond the physiological capabilities of the diver.

Reflex fainting.- It occurs in the same way as fainting due to prolonged holding of breath, but in this case, cardiac arrest and respiratory arrest occur at the same time. Usually caused by temperature changes or digestive processes during diving, and therefore more likely to occur on the surface and not related to changes in oxygen and carbon dioxide levels during breath holding.

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

Hypoxic syncope.- Happens without warning, and therefore is the most insidious. It is explained by the rapid decrease in PpO2 in tissues upon ascent to the surface. If the PpO2 falls below the minimum value (50-60 mmHg), hypoxic syncope occurs. It is also called "syncope of the last meters" or Shallow Water Blackout "Loss of Consciousness on Ascent." It occurs due to holding the breath for too long, especially if hyperventilation was previously performed. Hypocapnic fainting. - Occurs when PpCO2 falls below a critical level due to excessive hyperventilation on the surface. The first symptoms are tingling in the limbs and dizziness.

Reflex syncope

There are other causes of syncope and loss of consciousness that have nothing to do with the partial pressure of O2 and CO2. They occur only in special situations that cause abnormal behavior of the autonomic nervous system (indeed, this syncope is also called "wandering"). If it is caused by a large temperature difference (immersion after prolonged exposure to the sun, heavy sweating or intense physical activity) or immersion while the digestive system is working, then fainting occurs like a lightning strike, causing temporary respiratory and cardiac arrest. There is a sharp narrowing of the peripheral vessels (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, which is not quite correctly called this type of problem.

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 can cost life. You can hold your breath only by realizing that you are in a good psychophysical state. Not all dives are the same, and it may happen that the body reacts to them differently on different days and in different situations. There are many options: a different water temperature, insufficient rest on the eve of a dive, changes in mood associated with factors of personal life, physical illness, general fatigue. If, for various reasons, there are doubts about the state of your body, it is better to refuse to dive, or at least limit its duration and depth.

It is important to keep an eye on proper nutrition to have a good supply of energy, but not to overload the digestive system. Naturally, you should not overeat before diving, even if you are consuming food that is considered appropriate for snorkeling. The current process of digestion can in fact cause many inconveniences: in the best case - a decrease in working capacity, and in more severe cases - to a dangerous "stagnation of blood". If you have previously had experience of diving after a meal without complications, this does not mean that it is worth taking risks 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 best to first adjust your body by dipping your limbs, that is, arms and legs, into the water, and only then put on a wetsuit. Physiologically, it is very important to closely monitor the build-up of fatigue before and during a dive. This can in fact lead to the formation of lactic acid and carbon dioxide in the tissues, which has a significant effect on metabolic processes and, therefore, on safety. Thus, the ability to adapt and the physical preparation for the dive are important, 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 imperative to never rely on chance, and remember that we are in an underwater environment. A reasonable degree of respect and fear helps us avoid risky activities, especially the youngest and least experienced of us.

Finally, an important precaution is to never use more than the required amount of weight, trying to limit yourself to the minimum in order to facilitate the ascent phase, and not dive, because, as we have already emphasized, the ascent phase is always more responsible, it is on it that the danger of hypoxic fainting awaits us.

Having a diving companion to monitor what is happening from the surface greatly increases safety. This should be a reliable partner who will not let you down in a dangerous situation. It is very important to never compete with your diving partner, also because in the event of an accident, he must be ready to provide first aid. Competition between partners easily leads to misbehavior, when one hopes that he is being watched, while the other is distracted at this time, thinking about another prey or about a deeper dive. When a submariner thinks that he is under someone's control, he often makes the mistake of "delaying" holding his breath (after all, he is being watched!), And as a result, both find themselves in an unpleasant position. Therefore, a partner must be chosen from reliable people with similar physical data and character traits. Remember, each emotion will then be shared in two with the utmost respect, without selfishness or rivalry that would diminish the safety and pleasure of both divers. If you are diving alone, you should take less risk, precisely because there will be no one to help you. You should never reduce your focus by ending apnea long before normal time or, for example, without thinking about dropping a load if you have difficulty ascending.

Finally, not a single fish is worth its own life, and if today, in this particular dive, you did not manage to catch a decent catch, or make an outstanding breath hold, in the future you will have many more opportunities for this. Respect for the sea, for life and for oneself is the first lesson that must be learned well in order to have a happy future with many wonderful breath-holding diving experiences.

Taravana

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

The symptomatic picture bearing this name was first described in 1958 and was defined as "decompression apneist syndrome". These are the effects of breath-hold diving experienced by the Tuamotu natives who worked in Takatopo Bay. The resulting clinical picture almost completely coincided with the picture of decompression sickness during scuba diving; it was described in detail in 1965 by P. Paulev, an officer of the Danish Navy, after the onset of symptoms of decompression sickness (DZ) in breath-hold divers.

Since this pathology has become increasingly common among those engaged in spearfishing while holding the breath, at depths that are now available to an increasing number of people, we will further consider the causes of Taravan, its clinical picture and first aid, as well as ways to prevent it.

Causes

Several theories have been formulated as to the cause of Taravan symptoms. Undoubtedly, the theory that has already been tested in practice, which explains the occurrence of such a pathology by a real decompression illness, but with a clinical picture resembling an arterial gas embolism, is most trustworthy. Be that as it may, it is associated with the accumulation of nitrogen (N2) in tissues and insufficient removal of it.

The occurrence of Taravan is facilitated by various factors, the main of which is the too short rest time on the surface between dives, which does not allow the blood to "clear" 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, in a few hours, at the moment of ascent to the surface, an almost “explosive” formation of gas bubbles in the blood will occur. With a decrease in pressure (see Boyle's law), these bubbles will increase in volume more and more until a gas embolism (blockage) is formed in the vessels, followed by the passage of a large number of gas bubbles in the artery, which leads to disruption of the work of internal organs and the central nervous system with typical symptoms of decompression sickness.

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

1) a change in the composition of the alveolar air: expressed in an increase in the amount of nitrogen in the alveoli on the surface after diving with a breath-hold up to 90%; this is due to 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 “plugged” into the tissues;

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

3) quiet microbubbles (gas nuclei): they are in the blood for a long time and tend to coalesce and increase in volume as a result of the increase in the O2 content on subsequent dives. This phenomenon is also facilitated by the increased CO2 content, which always occurs in breath-hold divers due to intense muscular work during fins on the surface and during the dive itself;

4) fast 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 blockage of the pulmonary arterioles leads to the opening of the arterial-venous shunts and the passage of N2 bubbles in the artery; at the same time, a 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 personal life, in addition to the factors that arise during breath-hold diving (depth, performance, production), can significantly affect catecholamine production and metabolic stress. The increased concentration of adrenaline and norepinephrine in the blood leads to the stimulation of the receptors of the blood vessels, causing them to constrict, and, consequently, a slowdown in the release of N2 from the tissues;

7) dehydration2: occurring primarily due to increased urine output as a result of physiological changes in the body during a breath-hold dive. Especially dehydration is promoted by the occurrence of the Blood-Shift phenomenon, as a result of which there is an inflow of more blood than usual to the heart and the subsequent stretching of the heart muscle fibers of the right atrium; as a result, mechanical stimulation of the volume receptors located in this area begins, which induce the body to produce more of a special hormone with a protein structure.

Atrial natriuretic factor - and partially stops the production of another hormone called an antidiuretic. Reflex changes in the content of these two substances, together with vasoconstriction and thermal dispersion, are responsible for an increase in urine output during and after a dive (increased formation of urine in a diver). When we add up the significant fluid loss with the increased energy expenditure and insufficient recovery that we encounter during breath-hold dives, we almost always experience severe dehydration, which affects the fluidity of the blood and therefore interferes with proper blood circulation and substance transfer.

Spearfishing and remote sensing risk

Spearfishing while holding the breath at depths over 20 meters (which, however, are only accessible to the most experienced), as we have already understood, can lead to symptoms of decompression sickness. The risks are increased if you hunt for long periods of time, with breath-holding times equal to or greater than 2 minutes, and at surface intervals shorter than breath-holding (rest between dives less than 2 minutes). The risk is also associated with the ascent rate (if it is more than 20 meters per minute) due to a sharp drop 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 sickness during breath-hold diving:

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

1) vestibular-labyrinth:

Dizziness;

Loss of balance

Hearing disorders (painful hearing loss, ringing, sudden deafness);

2) central nervous system:

Dysarthria (articulation disorder);

Aphasia (speech disorder);

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, symptoms of rapid manifestation are distinguished, local, chronic, indicating a blockage of blood vessels. different types, accompanied by the involvement of various physiopathological mechanisms:

Local symptoms - "bends", especially in areas where inflammation is 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 bubbles entering the systemic circulation manifests itself in the form of impaired 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 hand due to its tight dependence on the left hemisphere of the brain.

First aid

First aid provides for the implementation of the same actions that are used in other cases of DZ, namely:

1) normobaric (at atmospheric pressure) supply of O2;

2) providing fluid;

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

4) resuscitation (only when necessary);

5) fast transportation to the hyperbaric center.

Treatment by recompression in a pressure chamber according to table 6 I. S. Navy proved to be effective in 100% of cases. In some cases, it is complemented by symptomatic pharmacological treatment.

A warning

Taravan Syndrome can be prevented by some measures that should be taken during the most demanding and prolonged (repetitive) breath-hold dives. It is necessary to clarify that each of the above factors 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) avoiding difficult and prolonged diving with breath-holding 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 more high quality rather than the number of dives;

5) for multiple dives for several days in a row, pause every two or three days;

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

7) the presence of a working cylinder with O2;

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

Drowning and semi-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 submerged in water. In Italy alone, for example, between 2,000 and 3,000 drowning deaths, both accidental and suicidal, are recorded annually. Recent studies in the United States have shown that this is one of the main accidents in children; the same studies indicate that if the time spent in the water and in the car is equal, the risk of drowning will be higher than the risk of a car accident. The most at risk age is from 10 to 20 years, with a predominance of 75% males. It turns out that 35% of those drowned were good swimmers.

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

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

Still, a diver's syncope by itself does not immediately lead to drowning. However, if fainting occurs on the surface or in the last meters of the ascent, the unconscious diver, even if he surfaced, may, for dynamic reasons, assume a position in which his face is lowered into the water. After a certain time, which can be different depending on the person, the body will send reflex impulses that induce inhalation. At this point, the diver, if his face is in the water, will inhale a significant amount of water, which will be poured into the respiratory tract, and his body will begin to sink due to the change in buoyancy from positive to negative, since the air in the lungs has been displaced by the water. If fainting occurs under water, the more reason to use the above mechanism. When fainting due to breath holding, as we found out, first there is respiratory arrest, and then airway flooding may occur (then drowning is called "wet"), then a state of hypoxia occurs, and, finally, cardiac arrest occurs.

When the airways are flooded, it is not only the amount of fluid that gets inside that 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 the ingestion of these fluids 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 physicochemical change in their special constituent (the so-called “ surfactant "- a surfactant 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 is hindered even after the lungs have been emptied of 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 so much. Once the salt water is cleared from the lungs, breathing can resume fairly quickly without serious complications. Only rarely can serious 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 a change in the gas composition of the blood, as a result of which there is a deficiency in tissue oxygenation.

Clinical picture on initial stage called "cardiorespiratory syndrome". It is characterized by suffocation syndrome, with possible regurgitation of liquid and food, which 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, and arrhythmias (ventricular extrasystole, ventricular tachycardia, ventricular fibrillation) and arterial hypertension are also possible, i.e., phenomena that are a consequence of not only 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 seizure attack, which can also lead to irreversible damage to the nervous system. These violations do not always appear immediately after the incident, and can also occur after 6-8 hours.

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

In the case of semi-drowning, hypothermia is usually not too severe, since the metabolic requirements of the nervous and cardiac tissues are reduced; indeed, one should not forget that the 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 describes cases when a drowned man was successfully resuscitated, although he was in ice water for about 40 minutes (Article "Survival after 40 minutes submersion without cerebral sequelae" - from the medical journal "Lancet").

Summary

Drowning: flooding of the airways with subsequent anoxia and asphyxia caused by the inability to carry out alveolar gas exchange.

Syncope drowning falls into two categories:

A) Dry syncope drowning:

Stop breathing;

Loss of consciousness;

Muscle contraction;

Cardiac arrest in 4-5 minutes.

C) Wet syncope drowning:

Stop breathing;

Loss of consciousness;

Muscle relaxation;

Airway flooding;

Muscle contraction;

Heart failure:

After 2-3 minutes. in fresh water;

After 5 min. in salt water.

Transportation of the victim to the surface.

Assisted and tube-assisted respiration.

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

The healing power of breathing practices has repeatedly helped people get rid of many serious diseases. Everyone who has practiced such techniques has been convinced from his own experience: the effect of the exercises is so impressive, how easy and pleasant it is to perform them with a competent instructor who understands the intricacies of breathing physiology.

But, which is paradoxical.

Along with the emphasis on the vital necessity of breathing smoothly and continuously, Special attention in practice, breath-holding exercises are always given.

What are the benefits of breath-holding exercises? Are they not harmful? And what is the maximum pause in breathing? How does it relate to practices?

Here are the main questions of concern to everyone who chose correct breathing to improve the body and wants to start exercising. The answers are in the article.

Why is breath holding exercise popular and effective?

In many religious and philosophical teachings, especially in yoga, the practice of holding the breath has been used as a method to help free the spirit. For example, today there are widespread calls on this topic to limit food, water and worldly pleasures. But the role of breathing, as a conductor from the bodily to the intangible, has been completely undeservedly forgotten.

And, nevertheless, the fact remains: the longer a person can hold out without breathing, the more resilient he is, and his health is stronger. Such people rarely get sick, live longer and do not know what boredom, apathy, depression are.

These observations formed the basis of all breath-holding exercises. Indeed, after holding the breath, a short-term effect of ideal well-being occurs, which is noted not only by practitioners, but also by observers.

The paradoxical phenomenon did not remain without a scientific explanation. According to the Verigo-Bohr Effect, a sharp jump in carbon dioxide during breath holding provokes an active saturation of the body with oxygen. The effect is short-lived, but what a! Hypertensive and asthmatic symptoms disappear, the headache ceases, and asthma attacks cease.

You can find similar practices among all followers of correct breathing. It:

• pranayama;
• method K.P. Buteyko (third workout);
• bodyflex;
• practice of square breathing and others.

For example, the essence of holding the breath in Pranayama is the even distribution of the accumulated energy throughout all organs, which has a beneficial effect on the state of the body as a whole. In bodyflex, breath holding is considered from the point of view of improving metabolic processes in the cells of the body that contribute to weight loss.

And here it is very important to understand the meaning of doing exercises for holding the breath. And to see what may be associated with the deterioration of health after such practices.

Let me remind you that the ultimate goal of all respiratory techniques- normalization of breathing, which is impossible without "retraining" the work of the respiratory center. The correct, natural, natural way for a person to breathe is nasal, shallow, continuous breathing.

Therefore, haphazard and irregular breath-holding exercises will not help to understand how to breathe. And instead of good they can cause harm.

For an illustrative example, let's answer the question: "What does the complete absence of air lead to?" Yes - only to death.

We get sick for the same reason - thousands of micro-deaths a day. How does this happen? Completely imperceptible. Stress, anxiety, emotional distress and heavy thoughts are reflected by tension in the body. From a physical spasm, we unconsciously hold our breath, which leads to various diseases.

This is why it is important to train the body to notice and prevent harmful temporary breath holdings.

To get a feel for how and when such involuntary breath holdings occur, a little hands-on experiment can be conducted.

We strain the neck, shoulders, stomach and count to 10. We notice that the breath was involuntarily delayed.

We remember who we are angry or offended at. We experience the emotion for 10 seconds. We notice that the breath was again involuntarily delayed.

Holding the breath will also occur when the intellectual center is activated, when trying to remember, evaluate or analyze something.

Thus, physical activity, plus emotions and thoughts that arise during the day, lead to repeated holding of breath.

What harm can breathing exercises do to the body?

The answer to this question is detailed in the studies of the famous physiologists J.S. Haldane and J.G. Priestley. They proved that after holding the breath for more than 1 minute, a person has increased ventilation of the lungs for 3 minutes. A sharp flushing of carbon dioxide from the lungs leads to vasospasm and poor health.

There are also a number of contraindications for performing breath-holding exercises:

• pregnancy;
• postoperative period;
• poor blood clotting.

When doing these exercises, it is important to listen carefully to your body. As soon as he begins to experience the slightest discomfort (headache, dizziness), he must immediately restore his breathing and postpone the practice for another time.

Maximum pause of breath holding

KP Buteyko's methods are of great interest to the students of the “Breathing System” health-improving school. A number of questions are connected precisely with his works. Here is one of them:

Answer: The maximum pause is called holding the breath without volitional efforts until the first desire to inhale, that is, a state of slight discomfort.

The maximum pause after exhalation and breathing exercises are different things. However, with regular exercise, you can lengthen your maximum pause.

Practice: determining the maximum pause

We measure the level of hyperventilation of the lungs.

1. We make a regular exhalation.
2. We hold our breath (comfortable pause).
3. After the delay, there should be no desire to take a deep breath.
4. We count the time of holding the breath (for example, 30 seconds).
5. Divide 90 by the result obtained (90/30 seconds = 3).

The number 3 means that ventilation is three times higher than normal. The norm is 1.

The breath holding result is your maximum pause. The rate of carbon dioxide in the body should be 6.5%. That is, a comfortable maximum pause of 90 seconds.

Consider the results:

• 75 seconds pause - 6%
• 60 seconds pause - 5.5%
• 50 seconds pause - 5%
• 40 seconds pause - 4.5%
• 20 seconds pause - 4%
• 10 seconds pause - 3.5%

The more oxygen in your tissues, the longer you can hold your breath. If you have few seconds (10-30), then there is not enough carbon dioxide. As a result, there is little oxygen in the tissues and the body requires the next breath.

Why is it important to control% carbon dioxide?

Death occurs at 3% CO 2.

At 3.5%, the body is on the verge of life and death.

Symptoms disappear at 4.5%. Nothing hurts.

At 5%, you forget about medications.

At 6.5%, you get a completely healthy body.

CO 2 4.5-5% - hypertension, asthma disappears.

CO 2 5% - no cancer.

CO 2 5-5.5% - stop taking hormonal drugs, since the need for them completely disappears.

How to get to this level? With the help of special physical activities and practices of our school. In this case, the benefits of breath-holding exercises will manifest itself in all its glory!

Breathe correctly and be healthy!

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If you hold your breath for inhale, then more blood will flow to the heart and lungs. The ventilated surface of the lungs is also larger (about 100 m2). Due to the fact that oxygen is constantly consumed in the tissues, then its transition into the blood from the alveolar air during inspiration will be more effective and occur at a lower partial pressure in the alveoli. Carbon dioxide at holding your breath while inhaling at first, it will strongly diffuse into the lungs, but since it is not removed from there ("locked"), then its partial pressure will be equal to that in the blood and will contribute to its smooth growth 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 contributes to its saturation with oxygen.

During exhalation and breath holding on exhalation other changes are taking place. During a strong exhalation, the pressure in the lungs becomes higher than atmospheric pressure, which leads to compression of the vena cava at the entrance to the heart. Hence, blood flow to the heart is reduced and obstructed. If you still hold your breath for exhalation- the heart will be "idle" to contract, like a pump, which has ceased to be supplied with 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 exhalation compressed; therefore, little blood enters them and the ventilated surface is reduced (about 30 m2). Oxygen practically does not enter the bloodstream, and carbon dioxide is not excreted from the blood to the lungs. This leads to a sharp increase in the concentration of carbon dioxide in the blood, which in turn stimulates the respiratory center, and through the chemoreceptors and 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 a sharp consumption of electrons by the body - the universal energy of all living things - began. The rise in body temperature and sweating during breath holding on exhalation is the first and (the main sign of the body's energetic excitement! Hence, holding the breath during exhalation is an excellent stimulator of the general energy of the body.

If breathing is viewed from the Yin-Yang position, then INHALATION (expansion, increase in space, lightness, cooling) is a Yin process; EXHAUST (contraction, 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, the transition from internal to external). During the expiration delay, the Yang process is activated - the absorption of oxygen by the tissues, the decay of substances with the production of energy (the transition from the external to the internal, the working cycle).

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

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

Working in the rhythm of breathing 1: 4: 2, yogis only increase the time and go through three types of pranayama. Pranayama, in which inhalation, retention and exhalation are equal to 12, 48 and 24 seconds, respectively, is the lowest type of pranayama. The result of this breathing is the sweating of the body and the elimination of impurities from the body. When the time of inhalation, the delay in exhalation 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. Through the practice of the highest type of pranoyama, a person feels the levitation of the body and the surge of Great Bliss.

The time a person can hold their breath for is directly proportional to the state of their health. Therefore, holding your breath will tell you about your health.

It is not easy to be treated by the Buteyko method. This is a lot of work for both the patient and the doctor. In addition to understanding the causes of his illness, the desire to recover, the patient requires considerable willpower and patience. When using the method of shallow breathing, medications are usually canceled, with the exception of seriously ill patients who poorly correct breathing at the beginning of treatment

Breath holding - test according to the Buteyko method

Sit on the edge of a chair to avoid pinching the arteries in your legs. Accept correct posture, for which to straighten your shoulders and raise your stomach, taking a normal breath, relax all the muscles of the body and stomach. Raise your eyes up (you can with lowered eyelids) and slightly pout your lips.

“Relaxation of the respiratory muscles entails a natural, non-violent exhalation,” explained Konstantin Buteyko. “At the end of the exhalation, you need to hold your nose with two fingers, fix the delay start time on the second hand and not breathe until the first difficulty (slight lack of air), which will determine the easy (control) part of the breath holding”.

The time a person can hold their breath for is directly proportional to the state of their health. Therefore, holding your breath will tell you about your health:

• less than 20 sec. - painful condition;
• 30 sec. - pay attention to your health;
• 60 sec. - you are healthy;
• 90 sec. and more - you have a good margin of safety.

By itself, such a delay is a good simulator... Doing it every day leads to a serious increase in the delay time, which will immediately affect your health.

RECOMMENDATIONS. The control pause should preferably be measured on an empty stomach. Otherwise, the blood rushes to the stomach and the respiratory center receives less oxygen and carbon dioxide and, experiencing starvation, gives the command to inhale earlier and the pause is shorter.

During the test, you need to monitor the change in heart rate: how often it increases with deep breathing and becomes less frequent during exercise. If the pulse rises sharply or becomes sluggish, it decreases blood pressure, then the test must be stopped to avoid exacerbation of the disease or fainting.

The level of carbon dioxide in the body also depends on the length of the pause. The calculation is simple:

• With a pause of 60 seconds, the CO2 level is 6.5%.
• With a pause of 15 seconds, the CO2 level is 4%.

Now we divide 60 by 15, which is 4. This means that breathing is 4 times deeper than it should be.

Heart rate readings should be for an adult:

• 70 beats per minute is satisfactory
• 60 beats per minute is good
• 50 hits is great.

Warning 1: Prepare for Difficulty

It is not easy to be treated by the Buteyko method. This is a lot of work for both the patient and the doctor. In addition to understanding the causes of his illness, the desire to recover, the patient requires considerable willpower and patience. The first days of treatment, patients literally pour out sweat, trying to overcome the desire to take a deep breath. Sometimes it is possible to adjust breathing to the norm only with the help of special corsets. Depending on the severity of the disease, daily exercise is required from several weeks to several months.

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Warning 2: prepare for an unpleasant experience

Having started to practice the system of correct breathing, you need to be prepared for the unpleasant sensations that arise in the first stages of the exercises. Fear, aversion to exercise, exacerbation of illness and a feeling of pain may appear, and symptoms such as poor appetite, increased breathing and bouts of shortness of breath are also possible. The main thing is not to stop practicing. And then, after a while, recovery will begin, and the unpleasant sensations will pass.

Warning 3: don't take medications

It is better not to use medicines, but if you do not dare to give them up, then at least half or less of the usual one. Severe patients need monitoring (diabetes requires constant laboratory monitoring).

Konstantin Buteyko stated that the widespread use of various medicines for the treatment of diseases is accompanied by serious side effects. At the same time, he noted that most of the drugs used cause allergization of the body; metabolic disorders, poisoning, not only gastrointestinal tract, but the whole organism as a whole. Moreover, despite their constant use, diseases are progressing, mortality from these diseases is steadily increasing. Without knowing the underlying cause of the disease, it is possible to carry out only symptomatic therapy, which still dominates in classical medicine.

Traditional treatment only temporarily relieves the symptoms of the disease, but causes additional harm side effect medicines.

Warning 4: stop using other treatments

The method of volitional elimination of deep breathing should not be used in combination with other methods of treatment. They need to be finished and canceled after being convinced of their ineffectiveness. published.

From the book "Breathing according to the Buteyko method. Unique breathing exercises for 118 diseases!", By Yaroslav Surzhenko

P.S. And remember, just by changing your consumption - together we are changing the world! © econet

The answer to the question "is holding your breath good or bad?" lies in how correctly you do it and what results you want to achieve. In modern society, it is becoming generally accepted to constantly visit gyms, do morning jogging, and master sports simulators 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 the metabolism and the general tone of the body.

Holding your breath good or bad

Psychological calmness. An experienced yogi, who practices various pranayama techniques, and who knows them perfectly, does not cost anything to amaze an ordinary person with his seemingly supernatural abilities, to hold on to inhale for several minutes without any unpleasant consequences for himself.

Is it good to hold your breath

Such breathing exercises lead to an acceleration of metabolic processes in the body, all cells, including stem cells, divide more actively. They are the irreplaceable "building" material for the human body. Mastering one or several techniques and regular practice helps to increase life expectancy and improve its quality. Many oriental 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 a 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. In the process of training, without any struggle, any desire to accept all of the above disappears, the functions of the body are normalized, and psychological relief from addictions occurs. Only excessive efforts at the limit of their capabilities can do harm, observing the smooth and gradual increase in the load, you will ensure your safety and only positive results.
• Diseases
  Long delays are not worth practicing if you suffer from heart disease or cerebrovascular accidents. If you have recently suffered an illness and have not yet recovered, do not force events, progress smoothly and gradually. It is also worth refraining from practice in case of diseases of the organs of internal secretion, so as not to harm oneself.
• Pregnancy
  Supporters of the use of practices during pregnancy, as an opportunity to prepare the body of the mother and baby for childbirth, are at risk. But even the slightest inaccuracy in the dosage - and the harm from the use of techniques will more than cover the benefits. You can never know exactly at what point the positive effect of the practice will change to the destructive one. Maximum time can be dangerous not only for the mother, but also for the child. So, if you are a mother-to-be, exclude any extreme loads before 12-14 weeks so as not to harm your baby.
• Dream
  During sleep, an involuntary stop 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 snore at night, you often (up to 400 times) stop breathing during sleep. Such delays can be difficult, and even very dangerous. Headaches, irritability, memory impairment are just some of the problems that await you.

Breath holding technique

You can easily find out if you are acting correctly. It is enough to measure your pulse to make sure that your heart beats are less frequent, but stronger, that your chest is almost shaking from pulsations. When completing the exercises, you need to exhale slowly (in this case, the abdominal muscles will be involved), and stop yourself for a short while while exhaling. Subsequent inhalation should occur automatically. Calmly and without harshness.

Holding your breath good or bad

The answer to the question "is holding your breath good or bad?" lies in how correctly you do it and what results you want to achieve.

In modern society, it is becoming generally accepted to constantly visit gyms, do morning jogging, and master sports simulators 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 the metabolism and the general 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 on inhalation, and end on exhalation, and not otherwise, this is required when performing many exercises.

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. So, air enters the lungs.

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

Usually, 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 force you to inhale. An increase in this time may result in dizziness or fainting.

In order to correctly make an exhalation stop, it is better to master one of the existing special techniques.

One of the techniques is Pranayama, which is one of the main techniques that yoga uses to control energy in the body. By doing it, you will ensure the normalization of all functions and the renewal of the body., psychological calmness.

An experienced yogi, who practices a variety of pranayama techniques, and knows them perfectly, does not cost anything to amaze an ordinary person with his seemingly supernatural abilities, to hold on to inhale for several minutes without any unpleasant consequences for himself.

This technique was not always so popular. It was used only by initiates, passing on valuable information from mouth to mouth. In the modern world, anyone who devotes enough time and effort to training is able to learn how to stop breathing for a long time, let's consider whether this is good or bad.

Holding your breath as you exhale, you provide stimulation of metabolism for a long time, and at the same time the body receives the energy it needs so much. Such the practice is useful for relieving stress, overcoming depression and excessive aggression.

It will help improve digestion, regulate the work of sweat and sebaceous glands. But, most importantly, this technique helps to open up the reserve capabilities hidden in the body, literally renews the nervous system.

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

• Delaying exhalation up to 20 seconds will help the body to optimally absorb oxygen. This technique has no contraindications, it is available 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 can pose a danger for people with vascular diseases, heart, circulatory disorders, and similar diseases it must be done only under the supervision of an experienced mentor.
• Holding on an inspiration 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 an acceleration of regeneration, metabolism and general recovery of the body. But you need the strictest control over your condition and preliminary preparatory workouts with a gradual increase in the duration of the cycle.

Such breathing exercises lead to an acceleration of metabolic processes in the body, all cells, including stem cells, divide more actively. They are the irreplaceable "building" material for the human body.

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

Many oriental 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 techniques of holding the breath wonders if he will harm himself and how to do so in order to bring only benefit to the body, 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 a 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. In the process of training, without any struggle, any desire to accept all of the above disappears, the functions of the body are normalized, and psychological relief from addictions occurs. Only excessive efforts at the limit of their capabilities can do harm, observing the smooth and gradual increase in the load, you will ensure your safety and only positive results.
• Illness Prolonged delays are not worth practicing if you suffer from heart disease or cerebrovascular accidents. If you have recently suffered an illness and have not yet recovered, do not force events, progress smoothly and gradually. It is also worth refraining from practice in case of diseases of the organs of internal secretion, so as not to harm oneself.
• Pregnancy Supporters of the use of practices during pregnancy, as an opportunity to prepare the body of the mother and baby for childbirth, are at risk. But even the slightest inaccuracy in the dosage - and the harm from the use of techniques will more than cover the benefits. You can never know exactly at what point the positive effect of the practice will change to the destructive one. The maximum time can be dangerous not only for the mother, but also for the child. So, if you are a mother-to-be, exclude any extreme loads before 12-14 weeks so as not to harm your baby.
• Sleep During sleep, an involuntary stop 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 snore at night, you often (up to 400 times) stop breathing during sleep. Such delays can be difficult, and even very dangerous. Headaches, irritability, memory impairment are just some of the problems that await you.

Breath holding technique

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

1. First, you need to prepare the body with physical exercises for several weeks, so that all your organs and tissues receive a good blood supply, providing them with everything you need, the capillary network is activated, the spine has gained the necessary flexibility and the muscles are in good shape, this will help to avoid unwanted problems.
2. Performing techniques is best if you are completely relaxed, down to a single muscle. This provides blood access even to the most distant parts of the body, without kinking and squeezing important arteries.
3. Make sure you do your classes on an empty stomach. A full stomach significantly complicates blood flow in the abdominal region, impairing the access of nutrients to internal organs.
4. Oxygenation beforehand will help for longer practice. The more deep breaths you take in advance, the longer you can expect to stop breathing.

For those just starting out, holding the breath is the most versatile and most appropriate technique for improving health. Experienced yogis recommend that you first get to a two-minute stop, and only then learn other types of delays. Many practitioners, when determining the consequences of a delay in exhalation, emphasize the benefits.

You can easily find out if you are acting correctly. It is enough to measure your pulse to make sure that your heart beats are less frequent, but stronger, that your chest is almost shaking from pulsations.

When completing the exercises, you need to exhale slowly (in this case, the abdominal muscles will be involved), and stop yourself for a short while while exhaling. Subsequent inhalation should occur automatically.

Calmly and without harshness.

Train in increments, increasing the length of the delays each time, and then with each next time the exercises will be easier for you. Only in this way the result will be benefit, not harm. Constant improvement of well-being, muscle tone and good mood will help you.

You need to understand the main thing. The maximum stop is dangerous. Avoid harsh experiments. If you learn to do it correctly, you will improve your health, become a more balanced person, and discover new sources of energy in yourself. And for divers and everyone who is fond of scuba diving, being able to hold your breath is not easy useful, and even necessary.

A source:

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

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

The benefits of holding your breath

Holding the breath has a beneficial effect on the body, because during the process of temporary cessation of breathing, the body has the ability to distribute the accumulated energy to all organs of the body. We are talking here about a special kind of energy - Prana.

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

The lack of investigation of the phenomenon only suggests that at the stage of development at which the science of our days is, we have not yet matured to the level to evaluate and study more complex phenomena than those that can be easily investigated by empirical methods.

What is Prana

Prana is the basic energy of which everything is composed. It is no coincidence that people mentally associate this energy with the breathing process, since.

saturation with Prana is largely due to him, but one should not understand by Prana the filling of the body with oxygen. Prana comes to 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, together with oxygen and other chemicals, we receive the type of energy without which it is impossible to live. In order to clearly illustrate the integral role of Prana for a person, remember yourself in an office with the air conditioner turned 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 so want to go out and get some fresh air? Is it because of oxygen starvation? Of course not. O2 is there, but Prana is not.

So we want to go out and breathe deeply.

The 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 holding the breath, since the very benefit of holding is that the Prana absorbed during inhalation is distributed throughout the body during the holding.

Here, the mental processes of the practitioner, his trained awareness, which will help him to remain concentrated during the practice of holding his breath, and by mental effort to send the energy of Prana to those parts of the body that most need it, are included in the work.

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

• An intensive cleansing process of the whole organism is underway.
• The flow of blood to the heart and lungs, and with it the delivery of oxygen.
• The transfer of O2 from the alveolar air to the blood is more efficient.
• Intensification of gas exchange processes.
• The concentration of CO2 increases. This signals the body to add O2, thus the consumption and absorption of the same oxygen is improved. This is not a paradox, but a law. The fact is that the lack of O2 is not a signal for the body to balance the composition of these two gases in the body; only in the case of an increase in the concentration of CO2, the body receives a command to continue the process of gas exchange - this is how it saturates with O2.
• Temporary acidification of the blood, which occurred due to an increase in the content of CO2, promotes an easy release of oxygen by hemoglobin.

What happens when you hold your breath

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

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

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

Holding the breath on exhalation

Holding the breath while exhaling is much more important than holding the breath while inhaling, it is also more difficult to perform, and it turns out to be shorter in time than holding the breath while inhaling.

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

While there is no more air in the lungs during a delay on exhalation, the blood is filled with CO2 and signals the body that it needs O2. Therefore, it is more difficult for us to hold our breath while exhaling.

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

Ideally, you should be able to hold your breath as you exhale for at least 40 seconds, and it would be better for longer.

What gives breath holding on exhalation

It is believed that if you can hold your breath while exhaling for at least 40 seconds, then your body is in excellent shape, the level of carbon dioxide is at the proper level.

Let us remind you that it is vitally important 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. During breath holding, the work of the vagus nerve is stimulated, which is responsible for the respiratory, digestive, heart and blood vessels.

Unlike the sympathetic system, which activates the body, the vagus nerve soothes heartbeat and slows down the pulse, but it also has a beneficial effect on the work of the digestive system, increases salivation and sweating.

This suggests that the Yang process predominates in the body. It is associated with heat generation. It is no coincidence that when you start to practice pranayama with Kumbhaka as you exhale, then even in a cool room you will feel warm.

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

How to increase breath holding

In order to increase the holding of your breath, you can begin to practice pranayama. It is a technique for controlling and controlling breathing. It is part of the eight-step yoga system and directly follows the practice of asanas.

Before starting the practice of pranyama, perform a set of asanas for the spine. It is very important. Many beginners often do not know how important it is to prepare the spine before practicing breathing exercises, since the breathing process is connected with the spinal cord.

It is necessary not only to do pranayama in the correct position - in Padmasana or Siddhasana, but also to prepare yourself vertebral column... Recall that the energy channels Ida, Pingala and Sushumna are located along the spine. After performing asanas, you also activate the flow of Prana through the nadis, including the three most important ones.

Breathe in - and God will let you in, hold your breath - and God will stay with you. Exhale - and you let God into you, hold the exhale - and you will merge with Him.

Breath-holding exercises

Once you are prepared, you can do pranayama. For a start, it is better to opt for simpler pranayamas such as Samavritti, or "square" breathing, and Anuloma Viloma.

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

This will allow you to prepare for more difficult pranayamas, and subsequently you can make it harder to do both Kumbhakas - on inhalation and exhalation.

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

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

Why is holding the breath in pranayama

An important role of Kumbhaka in Pranayama is to increase, redirect and redistribute the Prana received on inhalation in the body.

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

Redistribution of Prana Energy

Now that the energy is concentrated in the higher divisions, your consciousness begins to work in a different way. It is no coincidence that pranayama practitioners notice how their interests in life are changing.

The spiritual sphere is activated, so what would previously seem like something speculative, devoid of connection with real life, begins to look different - now it really 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 lower three 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 the simultaneous practice of meditation. When you concentrate on your breath and work with Prana, your brain is at its most efficient.

Its untapped opportunities open up.

These are not yet siddhis, but even such small changes will indicate to you to what extent 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 one will factor. Enjoy watching the breath and learning how to do Kumbhaka correctly. Love what you do.

What does holding your breath give

The practice of pranayama is based on holding the breath. If it were not for it, then only breathing exercises for rhythmic breathing and ventilation of the lungs would remain of pranayama. Pranayama would cease to exist, since its meaning is in Kumbhaka - holding the breath.

With breath holding, all processes in the body are activated: physiological, mental, and also energetic.

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

Remember the wisdom that Buddha said: “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.

A source:

Holding your breath with health benefits. Holding your breath: harm and danger

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

Breath hold training for health benefits

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

To thoroughly cleanse the body from carbon dioxide, perform the "Purification" exercise. Slow entry, and on exhalation, pause for 5 seconds and forcefully push the remaining air in the lungs to the exit.

It is necessary to control the respiratory process and control the holding of breath during such activities as:

· Yoga. Kumbaha is the main element in such exercises, this is holding the breath.

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

· Breathing practice. Some directions for improving the quality of life and spiritual balance recommend the practice of stopping entry and exhalation. For example, body flex, rebirthing.

The benefits of holding your breath for the body

When holding your breath, the pressure changes: when you inhale, the blood pressure rises, when you hold your breath, when you exhale, it decreases.

· At correct technique performing exercises based on holding the breath strengthens the physical and mental health of a person.

· Improves blood circulation.

· 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 contributes to the breakdown of fat. So, vacuum exercise is the most effective for the restoration of the abdominal muscles and the breakdown of fatty tissues in the waist area.

Holding the breath for the benefit of the body can last 20 seconds, this training has no contraindications.

· Regular breathing exercises increase life expectancy.

· If the level of carbon dioxide rises high, then the brain sends a signal to inhale. Therefore, for deep breath holding, it is recommended to exhale the accumulated carbon dioxide twice.

Dizziness is a signal to stop. Holding your breath sharply without preliminary preparation of the body is harmful.

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

Harm from holding your breath

Health status indicates possible harm and a threat to the body. It is contraindicated to practice breath holding in people with:

· Diseases of the endocrine system;

· Serious mental disorders;

· During pregnancy;

· Serious diseases of the heart and blood vessels;

· A difficult rehabilitation period after a long illness.

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

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

The increase in load should be carried out 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 regular breath - exit at the 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 bend.

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

This is the simplest exercise for those wishing to improve their health. When finishing your workout, take a slow exit. Subsequent inhalation should occur without sudden air entrapment.

Cutting off the breath by straining the muscles of the neck and throat is dangerous. Correct execution of breath hold occurs by stopping and relaxing the muscles of the diaphragm and abdominal cavity.

Holding your breath as you inhale and exhale will calm your nervous system.

Respiratory training to fight obesity

In fact, it is very light technique 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 the nose and into the abdomen.

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 eating, then excess fat deposits will not have time to form. All unhealthy products will burn out faster and will not be deposited on the waist. Holding your breath while breathing in your abdomen will help you lose weight. Holding the breath with the benefit of inhaling starts the process of removing toxins from the body.

Breathing exercises should be done in a calm state with relaxed muscles. If you perform them regularly for a month or more, then you can achieve the result of losing weight without harm to health.

Secret breath holding techniques for the benefit of the body

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

By gradually mastering the technique of performing many exercises from yoga, you can feel that holding your breath with each new exercise is obtained for a longer time. The distribution of energy in the body increases the vitality of cells.

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

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

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

Source: zhenskoe-mnenie.ru

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Breathing exercises for weight loss - benefits and exercises

Breathing is muscle work. In the process of breathing, a person's lungs do not work spontaneously. Rib cage, the intercostal muscles and the diaphragm expand the rib cage, reducing the air pressure in the lungs. This causes air to be sucked into the lungs. On exhalation, the chest is compressed by other muscles and air is forced out of the lungs.

A person who wants to develop eventually comes to breathing exercises. It includes the correct formulation of breathing, the ability to work with the energy of the elements and the ability to be included in the B 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. The breathing technique is sometimes given in pranayama and yoga.

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

If there is bad air in the environment, then the breathing method does not matter. If you have a normal environment with clean air, then pranayama will conserve energy resources and help develop abilities.

Subconsciously, a person himself uses the 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. In the process of deep breathing, there is a large flow of oxygen to the cells. Oxygen oxidizes fat molecules and converts fat into carbon dioxide, which is expelled as you exhale. The most effective exercise for reducing waist size and burning belly fat is "Vacuum".

How to do:

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

1. Drink a glass of room temperature water half an hour before doing the exercise.
2. To feel the degree of tension internal muscles abdomen, put your hands on the back of a chair or wall.
3. Take a deep breath.
4. Breathe out the air slowly from your lungs while drawing in your stomach.
5. After exhaling all the air completely, hold your breath for a few seconds.
6. Take a breath.
7. Exercise 15 minutes a day. You can divide this time into three five-minute periods and make a "vacuum" in the morning and evening.

No less effective exercise for losing weight is the exercise "Fire Breath". This is the breathing element of Kundalini Yoga. With the help of it, decay products are removed from the body, carbon dioxide, processed from fat into the lungs, is sent and excreted with exhalation.

It is undesirable to practice "Fire Breath" during pregnancy and during critical days.

How to do:

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

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

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

Strelnikova was an opera singer, so her breathing technique it is used to restore the voice, as well as for cardiovascular diseases.

Warm-up exercise "Palms"

1. Bend your elbows and open your palms. Press your elbows against your torso. The shoulders are lowered.
2. Take 8 noisy, sharp breaths, while bending your palms.
3. Pause 3-5 seconds, 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. Arrange right hand above the left.
3. Take 8 sharp noisy breaths, while slightly spreading your arms and hugging yourself again.
4. Don't change your hands. The right one should be on top all the time.
5. Repeat the exercise 12 times.

Exercise "Runners"

1. Put your hands down and clench your fists.
2. Take 8 sharp breaths, unbending your fists and slightly bending at the elbows, as if sharply 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 the body, as if swinging a pump.
4. Pause.
5. Repeat 12 times.

Exercise "Cat"

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

Exercise "Pivots"

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

Exercise "Chinese dummy"

It is done like turns, only the head does not need to be turned, but tilted left and right. The shoulders are motionless.

Exercise "Steps"

1. Stand up straight with your arms down.
2. Take 8 sharp breaths, while raising your legs alternately for each breath.
3. Pause.
4. Repeat 12 times.

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

Come up to breathing practices you need to be careful. The body is designed in such a way that during physical exertion, the heart rhythm changes and the respiratory movements become greater.

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

Changes endocrine system and the function of the immune system.

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

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

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

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

An exercise will do:

1. Inhale as fully and quickly as possible through your nose.
2. Relax your abdominal muscles to draw in as much air as possible into your lungs.
3. While holding your breath, draw in your abdominal muscles while lifting your stomach.
4. Place your hand on your stomach for better control of movement.
5. Tilt your torso forward as much as possible, round your shoulders slightly.
6. Contract your glutes.
7. Hold this position for 10 seconds.
8. Straighten without exhaling.
9. Exhale slowly with resistance. Like blowing through a straw.
10. Do not relax your abdominal and gluteal muscles until you have finished exhaling.

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

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

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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, therefore, body flex exercises for the abdomen and sides are very effective.

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

How to do belly slimming breathing and a few effective exercise are detailed in the information below.

Do not underestimate belly and flank breathing exercises. They help to get rid of extra pounds no worse than physical exertion.

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

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

• expansion of the lungs;
• oxygen saturation of the blood;
• 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 one is to start classes only on an empty stomach. Optimal time for training, the first half hour after waking up is considered. Other tips for beginners:

1. Regular exercise. It is necessary to determine the time that is convenient for you so that you can do body flex daily during the selected period. It only takes 15 minutes a day. There should be no missed classes.
2. Changes. To track the effectiveness of body flex, it is recommended to measure the main volumes of the figure with a centimeter tape - the abdomen and sides, hips, chest. You can check them at intervals of a week.
3. Nutrition. For breathing exercises, dieting is not required, but junk food is still worth giving up.
4. Time. If there is no time for body flex in the morning, then you can do it in the evening, but the last meal should be 2 hours before class.

The key to success is to correctly perform breathing to lose weight on the abdomen. The technique is not so difficult if you understand it step by step. You can master it according to 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, spread your legs shoulder-width apart, and ideally, rest your palms on your knees.
2. Exhale slowly. It is necessary to fold the lips with a tube, and then smoothly exhale all the air in the lungs.
3. Intense deep breaths. After exhaling completely, you need to inhale sharply with your nose in order to draw in as much air as possible.
4. Exhale quickly. Then the lips need to be folded into a tight line and forcefully exhale the air from themselves through the mouth, making a sound similar to the "groin". In this case, the abdomen should be drawn 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 stay in the same position if you are just training the body flex technique. Next, there is a breath hold for 8-10 counts, and for beginners - for 5.
6. Relaxation. After holding your breath, you can return to normal breathing, relax.

Breathing exercises

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

Reach more effective result not only correct breathing according to the technique described above will help, but also a few exercises. Performing them daily, you will be able to notice a decrease in waist size within a week.

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

Side stretch

The first exercise to create flat belly stretching protrudes. She will help tighten this problem area... The exercise algorithm is very simple:

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

Another essential exercise for working out the muscles of the waist is abdominal Press... It is performed already in the supine position, but breathing to lose weight in the abdomen 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, after which, at the stage of holding your breath, stretch your arms up, lifting your shoulders off the floor. At the same time, tilt the head back.
3. Then gradually take the initial position and immediately repeat the exercise 2 more times.

Exercise scissors

Although it is wrong to divide the press into upper and lower, nevertheless these parts are worked out in really different ways. The latter is more difficult to train, because of which it often hides under a thicker layer of fat. Exercise "scissors" will help you to 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, put your hands under your buttocks.
2. Then again do the body flex breathing exercise and, at the delay stage, raise your legs about 10 cm from the floor.
3. Perform swings with a wide amplitude, alternately crossing your legs. Count to 8-10.