Pranayama is a breathing practice in yoga. Literally, pranayama is translated as "breath control" or "stopping the breath." To be more precise, "control of prana", vital energy. The practice of conscious control of breathing through special exercises.

Pranayama has a variety of effects, both physiological and mental. Here are the main mechanisms of its influence:

1. Respiratory muscle training. A number of exercises are aimed at training the diaphragm, abdominal muscles, chest and neck. These techniques make the breathing process more efficient.
2. Increased ventilation and blood flow in the lungs, prevention of respiratory diseases.
3. Massage and increased blood circulation of internal organs. Active abdominal breathing massages the internal organs and activates the outflow of venous blood and lymph, improving nutrition, immune processes and the elimination of toxins.
4. . Rapid breathing exercises activate the sympathetic nervous system and have a tonic and stimulating effect. Techniques with slower breathing, on the contrary, stimulate the parasympathetic system, that is, they calm and relax.
5. Effect on the cardiovascular system. Slowing your breath dilates blood vessels, lowers blood pressure and trains the heart. Increased breathing, on the contrary, constricts blood vessels and increases blood pressure.
6. Change in blood gases. Slow breathing causes a decrease in the amount of oxygen and an increase in carbon dioxide in the blood. This increases the adaptive resource of the body and resistance to stress (for more details, see "Exercises with a decrease in the intensity of breathing").

Breathing techniques can be classified in different ways. Here is one of the classifications:

1. Exercises with a decrease in the intensity of breathing (hypoventilation).
2. Exercises with an increase in the intensity of breathing (hyperventilation).
3. Exercise without changing the intensity of breathing.

Breathing exercises with a decrease in the intensity of breathing

Patanjali defines pranayama in the Yoga Sutras as "the cessation of the movement of inhaled and exhaled [air]" 1, that is, as a cessation of breathing. Therefore, pranayama primarily refers to techniques with slowing down and holding the breath.

Decreased breathing rate is called hypoventilation, and the resulting effect is hypoxia i.e. a decrease in the amount of oxygen.

The bodily-psychic effects of hypoventilation

In fact, short-term hypoxia is eustress, that is, “positive” stress that trains the body. Hypoxic training has a wide range of effects on both the body and the psyche. Many sanatoriums and sports bases are located in the mountains. The rarefied mountain air helps with a number of diseases, especially the respiratory and cardiovascular systems. It also increases endurance and performance, which is important not only for athletes. Physiological effects of hypoxia:

• increased stress resistance, stimulation of hidden reserves of the body;
• increased efficiency, reduced fatigue;
• increasing the body's resistance to adverse climate, radiation and irradiation;
• reduction and stabilization of intracranial and systemic arterial pressure;
• increased synthesis of hormones;
• production of antioxidants, increased immune and antitumor protection;
• improvement of cerebral circulation and reduction of venous congestion;
• relief of the work of the heart;
• activation of peripheral circulation;
• stimulation of the formation of hemoglobin and red blood cells;
• an increase in the number of capillaries in the heart, brain, lungs and liver;
• increase in the working area of ​​the lungs;
• increase in the number of mitochondria ("energy stations" of cells) 2;
• acceleration of physical recovery;
• reduction in body fat;
• body rejuvenation 3 .

Psychic effects make pranayama a preparatory stage for meditative practices, positively affecting attention and mental performance and calming the mind. The same effects are relevant for people of mental labor:

• increase in mental working capacity, decrease in fatigue;
• increase stability and concentration of attention;
• alignment of the activities of the right and left hemispheres of the brain;
• relaxation and calming of the psyche;
• release of suppressed emotions;
• increasing mental stability;
• reduced sleep duration and faster recovery.

Most of the breathing techniques in yoga belong to this group. Some exercises involve forced slowing of breathing (voluntary breathing for 10, 16 or more counts, breath holding). Others slow down breathing due to its external restriction (blocking one nostril in nadi shoddhane or surya bhedane, clamping the throat in ujjayi). The second option is milder and suitable for beginners, as the body itself adapts to the conditions, and the risk of side effects is minimal.

Side effects of pranayama

Some of the side effects I mentioned in a previous article. I will repeat and add:

1. Vegetative disorders. The depth and frequency of breathing is a powerful regulatory mechanism that affects the chemical composition of the blood, the level of hormones, the functioning of the heart and blood vessels, the activity of the psyche and the autonomic nervous system. Interfering with it arbitrarily, you can disrupt homeostasis, provoking jumps in pressure and temperature, sleep disorders, vegetative-vascular dystonia, hormonal disorders, etc.

2. Violations of the work of the heart. Slowing down breathing and holding it - especially when inhaling - increase the workload on the heart. Their incorrect practice can cause tachycardia, arrhythmia, angina pectoris and other disorders.

3. Violation of the respiratory center. The process of breathing occurs automatically due to the work of the respiratory center. When you breathe voluntarily, his work is suppressed. This can cause disruption of the respiratory center, up to a complete stop of the automatism of breathing. In this case, the person stops breathing involuntarily. This is a severe pathology that is not always subject to recovery. I am aware of 2 deaths due to such a stop and a number of less severe examples. In some cases, breathing was restored spontaneously, in others with the help of running training, and in one case resuscitation and mechanical ventilation were required.

4.Oxygen starvation. If the strength or duration of hypoxia exceeds the capabilities of the organism, organ or tissue, irreversible changes develop in them. The most sensitive to oxygen starvation are the brain, heart, kidneys and liver, as well as any weakened and diseased organs. For a weakened organism, hypoxia is too severe stress, which causes not adaptation, but destruction.

Pranayama safety precautions

To avoid the above side effects when practicing pranayama, it is important to follow the rules:

1. Beginners should not practice long breath holdings, especially when inhaling. Inhalation delays should be practiced with an "open throat", i.e. without clamping the glottis. Air should be held by the muscles of the abdomen and chest, and not by constriction of the throat. Otherwise, excess pressure is created in the chest and an increased load on the heart.

2. Beginners should not practice pranayama in combination with strength training, because this increases hypoxia. Master breathing exercises only at rest, in a comfortable position with a straight back.

3. Avoid artificial breathing proportions(eg 1:4:2, etc.) At first, use techniques where breathing remains natural. And look for your own breathing proportion. For effective pranayama, the total duration of the respiratory cycle is important, and not how much of this time you inhale, how much you exhale or hold your breath.

4. Increased and increased heart rate, muscle contractions, uncontrolled spasms of the respiratory muscles, difficulty in breathing and the appearance of shortness of breath, shortening of the respiratory cycle - all this indicates an overload in practice. Reduce the duration of the respiratory cycle and delays. With the correct practice of pranayama, a person feels comfortable and relaxed, the heart beats calmer, and breathing spontaneously stretches towards the end of the session.

5. Pranayama should be practiced especially carefully in diseases of the heart, liver, kidneys and central nervous system. But any other chronic diseases, as well as general weakness, require careful work.

6. Pain in the heart, tachycardia, arrhythmia (interruptions in the work of the heart), apnea (spontaneous respiratory arrest) are dangerous symptoms. It is necessary to immediately stop the practice and consult a doctor, delay is deadly!

7. On the part of the psyche, such symptoms are panic attacks, hallucinations, uncontrolled emotional outbursts of high strength, persistent sleep disturbance, constant anxiety. Stop practicing and see a doctor!

Breathing exercises with increased breathing intensity

Such exercises are called hyperventilating, and the effect they cause is hypocapnia that is, a decrease in the concentration of carbon dioxide in the blood. Oxygen does not increase during these practices (after all, its concentration is determined by the capacity of red blood cells), and carbon dioxide is washed out of the blood during active ventilation of the lungs. Hypocapnia manifests itself in the form of dizziness, in the worst case, ending in loss of consciousness.

There are practically no hyperventilation techniques in yoga. Only widely known kapalabhati and bhastrika. But in kapalabhati, breathing, although frequent, is very shallow, so hypocapnia does not occur. In bhastrika, breathing is really deep and frequent, but short. After each cycle of bhastrika, breath retention is usually practiced to even out the gas composition of the blood.

Why is hyperventilation not commonly practiced in yoga, and what are its effects?

The concentration of carbon dioxide affects the tone of small arteries: when it is high, the vessels dilate, and vice versa, when it is low, they narrow. Therefore, with hypocapnia, the arterioles constrict, and blood pressure rises.

At extremely low concentrations, the vessels are compressed so much that this can cause a violation of cerebral circulation, as well as heart attacks. The brain is an extremely fragile and sensitive organ. Violation of blood circulation leads to loss of consciousness and death of nerve cells.

Hypocapnia also changes the pH of the blood, develops alkalosis(acidification). With alkalosis, the blood supply to the brain and heart decreases, nervous excitability, muscle spasms and convulsions develop, and the activity of the respiratory center decreases.

However, on the border with fainting, altered states of consciousness arise, which formed the basis of holotropic breathing.

Holotropic Breathwork- a method of psychotherapy, which consists in hyperventilation of the lungs. As a result, inhibition of the cerebral cortex begins, the subcortex is activated, which causes a feeling of euphoria, hallucinations, an altered state of consciousness and the release of repressed emotions. This method was developed by the American psychologist Stanislav Grof as a replacement for the banned LSD he had previously experimented with.

Grof believed that holotropic breathing has a psychotherapeutic effect, releasing difficult emotions and allowing a person to process traumatic experiences, including those from the birth process. However, the technique is very controversial due to the danger to brain cells, as well as uncontrolled emotional outbursts. In addition, the connection with the real experience of birth looks very controversial.

Therefore, hyperventilation should be avoided, especially in the following pathologies:

• severe chronic diseases, primarily cardiovascular;
• psychotic states;
• epilepsy;
• glaucoma;
• pregnancy;
• osteoporosis;
• recent operations and fractures;
• acute infectious diseases 4 .

In yoga, with some exercises ( kapalbhati, bhastrika, chest, abdominal and full yogic breathing) hyperventilation may occur. It feels like dizziness. In this case, you should stop the exercise and breathe calmly until the sensation passes. In the future, you need to do the exercise less diligently, not so deep and / or for a long time.

Exercise without changing the intensity of breathing

This group includes a number of various exercises, where there is no arbitrary quickening or slowing of breathing, but its pattern somehow changes. These exercises can carry various effects:

1. Respiratory muscle training and deepening of breathing(b fluffy, thoracic, clavicular, full yogic breathing).
2. Improvement of pulmonary gas exchange, yoga therapy and relaxation (ujjayi, sheetali, shitakri, bhramari and etc.).
3. Influence on the autonomic and central nervous systems (nadi shoddhana, surya bhedana, chandra bhedana and etc.)

Most of these exercises cause mild hypoxia. If they are practiced in a simple way (that is, without holding and consciously slowing down the breath), they are quite simple and safe and suitable for beginners. Although all the rules and safety precautions described in the section “Respiratory exercises with a decrease in the intensity of breathing” are also relevant for them.

The exercises from paragraph 1 (abdominal, thoracic and clavicular) were described by me in. Today I will give the full yogic breathing technique. And the most famous and effective exercises from paragraphs. 2 and 3 will be explained in the next article.

Full yoga breath

This is a basic breathing technique in yoga, which is used in the practice of other exercises. As the name implies, full breathing includes all parts of the lungs. It combines lower, middle and upper breathing.

If you have trained these three types of breathing as described, full breathing should not cause you any difficulty. If not, do these exercises for at least a few days until you feel confident. The literature describes the technique of full breathing in yoga in different ways. As for inhalation, all authors are unanimous: it is performed from the bottom up, i.e. first the belly comes out, then the chest expands, and finally the clavicles rise. Exhalation is described in different ways. Most - from top to bottom (collarbones fall - the chest is compressed - the stomach is tightened), but some - from the bottom up (stomach - chest - collarbones), and someone does not distinguish separate phases in exhalation at all. I recommend performing several breathing cycles in each of the described modes and choosing the most convenient one.

I will describe the most famous and, from my point of view, natural way. Avoid hyperventilation as described above, breathe calmly and not too deeply. Try to keep the breathing rhythm natural and spontaneous. If discomfort occurs, end the exercise and relax.

1. Sit in a comfortable position with a straight back. If you are sitting cross-legged, place a pillow under your pelvis. You can sit on a chair or lie on your back if sitting is uncomfortable. Exhale the air completely.

2. Place your palms on your stomach and inhale, pushing the abdominal wall forward. Move your palms to your ribs and continue to inhale as you expand your chest. Move your palms to your collarbones and continue to inhale as you lift your collarbones.

3. Begin exhaling by lowering your collarbones. Then move your palms to your ribs and continue to exhale, squeezing your chest. Place your palms on your stomach and end the exhalation by drawing in the abdominal wall.

4. Perform 5 breaths, as described in paragraphs 3 and 4. Try to keep the breathing rhythm natural, do not breathe very deeply and often. Do not pause between phases, you should have a feeling of a smooth wave that moves from bottom to top on inhalation, and from top to bottom on exhalation.

5. Place your palms on your thighs or on the floor. Continue to breathe in full breath for another 3-5 minutes. Try to feel the process from the inside. It's not scary if any of the phases is not working out well yet. Try to keep your breathing light, smooth and natural, even if not quite technically perfect. An indicator of a correctly performed exercise is the feeling of calming and relaxing the psyche, as well as slowing down breathing at the end of the practice.

6. Finish the exercise and relax in shavasana for 5-10 minutes.

1 Classical yoga. Per. and comm. Ostrovskaya E., Rudoy V.

2 Gainetdinov A. et al. The use of dosed normobaric hypoxic therapy in the medical rehabilitation of neurological and somatic patients.

3 Kulinenkov S. Pharmacology of sports.

4 Emelianenko V. Theoretical principles of holotropic breathing.

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

I tried to analyze in detail many modern and traditional so-called breathing exercises, trainings, techniques, practices, gymnastics, techniques, technologies, as well as simulators for improving health and resistance to any disease, getting rid of ailments and overweight, self-improvement and a cheerful mood, excellent well-being and active performance.

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

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

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

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

Chapter 1
BREATH AND LIFE

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

Speaking about the healing or health-improving significance of breathing exercises, it is impossible not to raise the question of the mechanisms of their influence on a person. Unfortunately, research experimental data on this topic is negligible, so we have to operate with general scientific considerations, opposing them to the obviously unscientific results of self-observation.

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

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

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

In the last decades of the 20th century, many special breathing schools appeared in America and Europe. Nowadays, there is a rapid flourishing in the creation and use of a wide variety of systems of breathing exercises. Now many different methods of "correct" breathing, a variety of therapeutic breathing exercises and simulators have been proposed, described in detail and strongly recommended for use. The invention of the most "newest and natural", the most "healing and effective" breathing exercises continues.

Indeed, what unconventional ways to breathe have not been invented! Here and "whistling", and "paradoxical", and "energetic", and "endogenous", and many other "respiration systems", named after their inventors. Pay attention: whether you are taught to breathe deeply or shallowly, often or rarely, through the nose or mouth - the results always promise to be equally wonderful.

Chapter 2
STRUCTURE AND FUNCTIONS OF THE RESPIRATORY SYSTEM

external respiration

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

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

The nostrils serve as the main gateway for air, while the mouth is for eating and speaking. For breathing, it should be used only in special cases as an additional emergency air passage. You need to inhale air through the nose. The walls of the nasal cavity form an uneven relief, due to which the surface of the membrane lining it increases and the area of ​​\u200b\u200bcontact of air with the outer layer of mucous membrane cells, many of which have cilia (hairs). The inhaled air, passing through the nasal cavity, is heated by the blood flowing through the numerous vessels penetrating the membrane, and, in addition, in contact with the mucous membrane, it is moistened and cleansed of dust particles, microbes and toxic gaseous impurities.

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

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

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

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

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

The lungs fill both halves of the chest. In accordance with their location, the right and left lungs are distinguished. Each of them has the form of half a vertically cut cone with a rounded top and a slightly depressed base that fits on the diaphragm. The diaphragm (abdominal obstruction) is a wide flat muscle with a dense tendon dome-shaped raised middle that separates the chest cavity from the abdominal cavity.

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

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

Breathing movements

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

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

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

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

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

After exhalation, the respiratory cycle is rhythmically repeated. And so all my life. From the first breath to the last...

With an arbitrary desire to change the respiratory movements, for example, to hold the breath when diving or to coordinate the rhythm of sports movements with the respiratory ones, the higher parts of the brain that control the work of all the muscles of the body (somatic muscles) are included in the regulation of breathing.

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

The vital capacity of the lungs - the total volume of air that can be exhaled at maximum expiration after the deepest breath - is one of the indicators of a person's physical development. Sports and breathing exercises increase vital capacity, and all the reasons that impede respiratory movements reduce it and thereby worsen the supply of oxygen to the body (Fig. 2).

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

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

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

Not all the volume of inhaled air is involved in gas exchange. With each breath, about 150 ml of it remains in the nasal cavity, oropharynx, nasopharynx, larynx, trachea, and bronchi. This volume of air is called harmful space.

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

Rice. 2. Lung volumes and capacities

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

Gas exchange

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

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

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

Carrying gases in the blood

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

Gas exchange in the lungs and body tissues becomes possible due to the blood transport system, which circulates in a vicious circle containing two sections of capillaries: pulmonary and tissue. It is not necessary to prove that the function of the respiratory system is inseparable from the activity of the cardiovascular system, and both of them are inseparable when performing the primary task: delivering oxygen to organs and tissues and removing excess carbon dioxide.

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

Being delivered to the smallest blood capillaries penetrating all organs and tissues of the body, oxyhemoglobin easily releases oxygen. The chemical affinity (ability to hold an oxygen molecule) of hemoglobin with oxygen also depends on the content of carbon dioxide: the more it is, the faster oxyhemoglobin splits.

Efficient Breathing.

Why do we start improving energy and health with breathing?

Because life begins with the first breath and ends with the last breath. Because breathing is the main source of energy for a person. After all, if you cut off oxygen, then a person dies in a few minutes. Breathing is the basis of life. Breathe = Soul. Through breathing there is a connection with the Soul with God… Perhaps that is why we pay so little attention to this most important aspect of health and energy for us?

So let's focus on the respiratory system and fill it with life, meaning, and when it starts to give you 20% more energy than now - can you imagine how this will have a beneficial effect on your life?!

First, let me remind you the basic principles of our System:

1. "That which does not develop, dies."
2. “Growth is possible through overcoming and discomfort.”
3. "The process of Growing and overcoming should be enjoyable."
4. “Where there is your Attention, there is energy for Growth.”

Based on this, we have selected 2 exercises, doing which you will get the maximum results in the minimum time. In the future, you can choose any respiratory system, or you can simply increase the load and continue to do our exercises. Let me remind you that in order to maintain positive change and fulfill your decisions, you need to involve, turn on and influence others. You must become a promoter of healthy breathing if you want to include it in your life. To understand the processes that will take place in your body - read the next section "How breathing works." Remember, those who study to teach others remember twice as well. Those who study and immediately do - remember 4 times better! Therefore, start doing the exercises right away and as soon as you see free ears - tell him or her about Breathing and so five times at least! Then you yourself will hear 5 times and get 5 people who will ask you at the meeting: “Well, how is your breathing?”. As a result, you will receive 20% more energy than now and with it: Confidence, success, performance, beauty, health, love, sex, money, longevity, power, strength, etc…. All these are derivatives of increased energy and improved health!

"How Breathing Works"

1.1 theory

Where does a person's life begin? That's right, from the first breath! How does a person's life end? Correctly! Exhale. People even say: He gave up his spirit… That is, he died. Between these two moments, inhalation and exhalation, the whole life of a person passes. Therefore, we will begin our path to super-energy with breathing.

When during trainings I ask the audience a question: Where do we get energy from? I get a lot of replies. This is food and space and a magnetic field. Many answer that it is from God and they are all absolutely right. Only the importance of each source can be determined by how long we can live and act without this source of energy. For example, without food, a person can live for about 20-40 days. Without water, about 4-7 days. How long can a person live without air? No breath? A few minutes ... So breathing is the main source of vital energy for a person! Breath is life. Breathing and spiritual life are the same root words. in holy language (the language with which Gd created the world) - breath and soul, this is one and the same word. Therefore, the first and most important source of energy for achievements is BREATH. In this chapter, we will learn about how we receive energy from the breath and learn how to apply some techniques to increase the quality and quantity of energy received through breathing. These methods are taken from various systems and, when used together, give a fantastic effect.

So, the process of respiration consists of two components - gas exchange and energy exchange of the body with the environment. These two processes are carried out through the nasal cavity and lungs, but have completely different physiological mechanisms. We will look at both processes.

As a result of respiration, the body from the external environment consumes free electrons and oxygen, and emits carbon dioxide and water saturated with hydrogen ions.

Breathing is conditionally divided into four types:
External respiration, middle respiration, mixed respiration and lower breath.
External respiration is carried out through the following organs: nose, nasopharynx, trachea, bronchi, lungs and pulmonary alveoli, as well as 1-2 percent of gas exchange is carried out through the skin and digestive tract.
Gas exchange between external air and blood during exhalation and inhalation of the lungs occurs mainly in the alveoli, of which there are over 700 million; they are covered with a dense network of blood capillaries. The total surface through which gas exchange occurs is on average 90 square meters, that is, the area of ​​​​an average four-room apartment!

Air enters the alveoli due to a change in lung volume due to respiratory movements of the chest. So, when you inhale, the volume of the lungs increases, the air pressure in them becomes lower than atmospheric air, and the latter is sucked into the lungs. When you exhale, the volume of the lungs decreases, the air pressure in them becomes higher than atmospheric pressure, and the air from the lungs rushes out.

The very mechanism of respiratory movements is carried out by the diaphragm and intercostal muscles. The diaphragm is a muscular-tendon septum that separates the thoracic cavity from the abdominal cavity.

Depending on which muscles are involved during breathing, there are four types of breathing: lower, middle, upper and mixed.
bottom breathing, or, in other words, abdominal, diaphragmatic, when only the diaphragm participates in respiratory movements, and the chest remains unchanged. In this case, the lower part of the lungs is mainly ventilated and a little middle.
Medium breath, or, in other words, “costal”, when the intercostal muscles participate in respiratory movements, the chest expands to the sides and rises slightly. The diaphragm rises slightly.

Upper breathing, or, in other words, clavicular, when breathing is carried out only by raising the clavicles and shoulders up, with a stationary chest and some retraction of the diaphragm. In this case, the tops of the lungs and a little the middle part are mainly ventilated.

Mixed breathing, or, in other words, “full yogi breathing”, combines all the above types of breathing, evenly ventilating all parts of the lungs.
With calm breathing, not all alveoli are involved in breathing at the same time, some of the alveoli are in a collapsed state. They open with increased breathing during muscular work and under the action of rarefied air on the body (in the mountains). Thus, in the lungs, as well as in the capillaries of the circulatory system, with a low level of activity, one or the other "functional units" (i.e., alveoli) are alternately included in the activity.

The lungs, depending on the depth of inhalation and exhalation, are filled with air differently. The air contained in the lungs after maximum exhalation is called residual air. The volume of inhalation and exhalation during quiet breathing is 500 milliliters and is called respiratory air. The difference between the breathing air and the residual air - which is exhaled only during maximum exhalation - is called reserve air. And, finally, the amount of air that a person can inhale in excess of the average breath at the maximum is called additional. Air that does not participate in gas exchange, but is in the airways, is called harmful space. Its volume is approximately 150 milliliters. The sum of respiratory, reserve and additional air is called the vital capacity of the lungs. By exercising and increasing the volume of the vital capacity of the lungs, we increase the vitality.

Depending on the degree of ventilation of the lungs, shallow and deep breathing are distinguished. With superficial, only the tidal volume of air is used, with deep air, in addition to the respiratory one, an additional and reserve one is also used. Depending on this, the frequency of breathing also changes. With superficial it is 16-18 times per minute, with deep and slow (stretched) - 4 - 8. Immediately, I emphasize that deep and fast breathing flushes out carbon dioxide from the body, the deficiency of which in the body causes narrowing of the bronchi and blood vessels, leads to oxygen starvation of brain cells, heart, kidneys and other organs, raises blood pressure, disrupts metabolism. Physiologist D. Henderson, by numerous experiments on animals, proved the perniciousness of such breathing, killing them with fast and deep breathing. These experiments were carried out by him at the beginning of this century.

After reaching puberty and up to 40 years of age, respiratory function is at its highest. But after forty years, involutive processes are observed in the lungs. So, in the bronchi, atrophy of the mucous and submucosal tissues begins with their replacement with fatty and sclerosed connective tissue, calcification of cartilage. This leads to a decrease in the elasticity of the bronchial tract and to a loss of tone. In the lung tissue itself, atrophy begins, which is expressed in the thinning of the alveolar septa and a decrease in their elasticity; the consequence of this is the expansion of the alveoli as a result of a decrease in the resistance of their walls to atmospheric pressure. So, in newborns, the diameter of the alveoli is 0.05 mm, in an adult it is already 0.2-0.25 mm, and in old age it increases to 0.34 mm. Naturally, all this is reflected in the breath, it becomes more and more profound at the same frequency. And as the death of a person approaches, it deepens more and more.

In addition to the above functions, the lungs are simultaneously not only an organ of respiration, but also excretion, regulation of body temperature, and even take part in the production of physiologically active substances involved in the regulation of blood coagulation, the metabolism of proteins, fats and carbohydrates. Therefore, the cleaner the body, the better the lungs perform their duties, otherwise they are mainly occupied with the excretory function to the detriment of the rest.

Systems for increasing the efficiency of breathing.

First of all, I want to draw your attention to the yoga approach to breathing. Not only because it is fashionable now and everyone sees what outstanding results can be achieved with the help of Yoga, but also because this system is time-tested, unlike modern approaches. Of the modern author's methods, the most famous in our country are:

1.P shallow breathing(Konstantin Buteyko).

2.P paradoxical breathing(Alexandra Strelnikova).

Well known in the West holotropic breathing(Stanislav Grof) and rebirthing(Leonard Orr).

In addition, there are very interesting respiratory systems in qigong, tantra and reiki.

These systems require a lot of time to be given to breathing, and they are probably effective. In every system there are people who have achieved outstanding results, but how much it depends on the strength of faith and focus of attention, and how much on the methodology is not a question for me. The strength of faith in success and focusing attention (that is, the transmission of vitality through attention) is 90% of success, and what external actions a person does is only 10% of the result.

Therefore, our systems are the most efficient in the world. We remove all unnecessary complications and in a simple way, concentrating on the main thing - Faith in success and 100% focus on the process - we achieve outstanding results.

What should be the breath?

In an ordinary person who does not practice this or that work with breathing, the breathing mechanism is disordered. A lot of illness and stress is due to this.

Go in for sports (preferably e om), and this largely solves breathing issues.

Breathe better from the stomach; under intense load, involving both the chest and the upper thoracic region.

· Emphasis is best done on exhalation: it should be soft, smooth and relaxed.

No need to rush to inhale - the body will take care of it itself. Let there be a natural pause after inhalation: during sedentary activities, and when walking, and when running.

The natural human pause after exit (and, in some cases, inhalation) is usually twice the duration of inhalation and exit. For example: 1-4-2-4 (inhale-pause-exhale-pause).

· Observation of the breath itself can eventually lead to the normalization of this process. (This is one of the properties of human attention.)

· Breathe through your nose. As the yogis say: Breathing through your mouth is the same as eating through your nose!

Practice. Exercises.

Efficient breathing for cleansing and gaining energy.

This technique was developed by me on the basis of American health systems. It's like McDonalds compared to Chinese food. It fills you up very quickly and is cooked with modern technology... but from the same cows and wheat grains as thousands of years ago.

Now we will learn a technique, the implementation of which allows you to get a lot of energy, greatly heal your body, spending only ten minutes a day on it. If you breathe in this way three times a day for three to four minutes (10 full cycles), it stimulates the immune system, it rejuvenates the body, cleanses it, removes toxins, decay products, and you get a lot of energy.

This breathing saturates the blood with oxygen and works as a pump for the lymphatic system, that is, it cleanses the body of decay products. In addition, the muscles of the respiratory system and abdominals are strengthened. 10 minutes of such breathing is equivalent to an hour-long workout in the gym in terms of cleansing the body.

This breathing should be done three times a day. At least once in the morning. Preferably outdoors, but indoors as well. This exercise is done before meals.

Blood is constantly pumping what? Heart. The heart is a pump that constantly pumps blood. What pumps lymph? - motion. When our muscles work, they pump this intercellular fluid, it starts to move. There are special centers - lymph nodes, where the lymph is cleansed. The lymphatic system is, as it were, the body's sewer system, which removes all decay products, all harmful substances, and toxins from the body. If the lymphatic system stops, then within twenty-four hours a person dies from intoxication. That is, the body is so polluted that a person dies.

Thus, the lymph is pumped by the muscles. Therefore, it is necessary to do physical exercises. And there is another pump that pumps lymph - this is the diaphragm. When we inhale deeply, the lungs fill with air and the diaphragm goes down; when we exhale, the diaphragm goes up. And this pump pumps lymph. That's it, the theoretical part is over.

What do we have to do? You need to inhale for five counts, inhale forcefully through your nose to fully open your lungs. First, the stomach is filled, then the middle part of the lungs, and then the upper. Make sure that the shoulders do not rise and the chin is pressed to the chest. The spine and head should be in line. As if you are leaning against the wall and the spine is exactly and exactly against the wall.

“Away with influences from outside, get used to the novelty, take a deep breath ... to the point of exhaustion.” V. Vysotsky.

After you have inhaled completely, you need to hold your breath for ten to twenty counts (after a week of such breathing, you will notice how the volume of the lungs has increased). And then, for ten counts, exhale the air through your mouth, but through half-pursed lips, so that the energy remains. The air comes out, but the energy remains in the body. The lips resist the air with such force that you have to tighten your diaphragm and abdominals to push the air out. Do 10 cycles (for beginners, you need to monitor your condition very much, since energy and pressure immediately increase very much). In a week you will look like after a ski resort.

Brief reminder.

1. Inhale through the nose for 5 counts. The abdomen is the middle part of the lungs, the upper part.

2. Shoulders stay in place. They don't rise.

3. Holding your breath. 1 week - 10 bills. 2 weeks - 15 bills. 3 weeks and beyond - 20 bills.

4. Exhale through half-pursed lips. The resistance to the escaping air is so strong that the press is strained.

5. Exhale long and full for 10 counts.

10 cycles are performed (inhale-hold-exhale = 1 cycle).

Special breathing exercises of Shotokan karate.

Breathing exercises in martial arts are used specifically to achieve a higher energy level. These exercises are similar to hard qigong. They give an amazingly powerful and fast effect. Breathe like a karateka and you will feel like Ilya Muromets and Bruce Lee in one bottle. This type of breathing is called Ibuki.

Ibuki has two phases: inhalation, which is performed through the nose and quickly (0.5-1.0 s), and exhalation, which is performed through the mouth and slowly (about 5 s) with great tension in the muscles of the whole body. Exhalation in ibuki is powerful, similar to a cry, but does not turn into it and is a cross between a strong hiss and a wheeze. We suggest first hissing like a snake. To do this, you need to compress your lips and press your tongue against the upper palate. The pressing force of the tongue is regulated by the air release valve. At first, it can be performed quietly, gradually increasing power. Due to the tension of the body, this type of breathing is also an excellent physical exercise that strengthens all the muscles of the body.

Ibuki is easier to perform while standing, feet shoulder-width apart. On a quick breath, raise your free hands to the armpits with your palms up or spread them wide to the sides, as if you want to capture air. With a slow exhalation, lower your hands along the body with your palms down or bring them together to the navel area, creating an energy ball between the palms.

Ibuki is intended for instant preparation for a fight, switching on the reserve capabilities of the body and restoring morale, or in case of breathing failure, to quickly relieve psycho-emotional stress, "self-resuscitation" after an unsuccessful fall or strong blow, as well as to suppress acute pain, exit from a semi-conscious state or elimination of intoxication.

Regular practice of Ibuki promotes instant mobilization of the will, concentration of consciousness and develops the explosive power necessary to break boards, bricks or tiles with the edge of the palm and other parts of the body.

Brief reminder.

1. Inhale sharply through the nose. In the lower abdomen.
2. Hands or palms up to the armpits or as far apart as possible.
3. Exhale for 5 seconds with a hiss and tension of the whole body. The hands compress the air to create an “energetic, dense, elastic ball” between the palms at the navel at the end of the exhalation.
4. 10 cycles are done.

These two breathing exercises, if performed regularly, will be enough to return your lungs to a fighting, healthy, high-stress state. Every morning, doing these two exercises, you send a signal to your subconscious. "I'm healthy, I'm ready for loads, I need powerful lungs!"

Receiving such signals every day, the subconscious turns on the necessary adaptive mechanisms and the capacity of the lungs, which means that the fuel supply system of the body increases by 20%. This is the same as in your car with an engine capacity of 1.6 liters - to install a 3-liter engine. Can you imagine how its power will increase?

Your power will also increase.

In order to implement this Commandment into everyday life, use the following algorithms:

Expansion of the Comfort Zone

Sustaining Positive Change

Only the use of these Algorithms, which are the basis of the super efficiency of my system, will allow you to win this time!!!

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!

An integral part of the practice yoga- This pranayama- breathing exercises related to the ancient yogic breath control techniques, with the help of which the body accumulates vitality. Many modern breathing techniques are based precisely on breathing practices taken from yoga.

Pranayama strengthens and heals the respiratory organs. Breathing exercises help normalize blood pressure, improve heart function, and increase immunity. Pranayama also has a beneficial effect on the nervous system. The practitioner improves mood and well-being in general.

Important Details

Yogis are advised to perform breathing exercises regularly, in a clean, ventilated room or on the street.

The practice of pranayama requires complete concentration - concentration of attention on breathing and one's own sensations in the body and mind - the effectiveness of the practice depends on this. It is not recommended to perform exercises in a distracted state, thinking about something extraneous.
Beginners should carefully monitor their sensations while performing breathing techniques. If you feel dizzy or if you experience any other discomfort, you should stop the practice, lie down and relax.

It is better to start with a small number of repetitions of breaths, and with regular practice, you can gradually increase the duration of breathing exercises.

Basic Breathing Exercises

1. Kapalabhati - Fiery or Cleansing Breath

The name of the technique "Kapalbhati" includes two Sanskrit words - Kapala is a "skull" Bhati- means "to make sparkling, to clean." Literally, this name can be translated as "cleaning the skull." In fact, Kapalabhati breathing is supposed to purify the mind and clear the pranic channels ( prana is life energy.

Technique
Usually Kapalbhati is performed in a comfortable sitting position, while keeping the back straight is very important. Many practitioners perform Kapalabhati in Siddhasana (sitting in Turkish), Vajrasana (sitting on the heels) or Padmasana (sitting in a lotus). You can close your eyes. The muscles of the face are as relaxed as possible.

In the sitting position, you should close the index and thumb of each hand in a ring, the remaining fingers are slightly extended, the palms are open with the inside up. This position of the fingers is called Jnana Mudra. The hands are lowered with the wrists on the knees.

Breathing is done through the nose. First you need to concentrate on deep even breathing, tracing each flow of air. At the end of the next exhalation, we strongly and quickly squeeze the abdominal muscles, sharply exhaling all the air through the nose, as if we want to blow our nose. In this case, the stomach moves inward towards the spine. The exhalation should be short and powerful, while being as full as possible.

A powerful exhalation is immediately followed by a short, passive inhalation. To inhale correctly, we release the abdominal muscles, returning the abdominal wall to its relaxed state.

What to Pay Attention to

• When performing Kapalabhati, only the stomach moves, while the abdominal muscles cannot be strongly strained.


• The muscles of the face should be relaxed. The chest remains motionless.


• It is very important to keep the emphasis on the abdominal exhalation. To do this, you need to learn how to quickly and completely relax the abdominal muscles during a short breath, and compress the abdominal muscles as much as possible on the exhale.


• The diaphragm remains soft on both inhalation and exhalation.


• Beginners should focus on the correct execution of Kapalbhati - the strength of exhalation and the smoothness of inhalation. Those who have mastered the technique well concentrate on the area below the navel, both during the execution of the technique and during rest. You can also focus on the area between the eyebrows.

Briefly describe the technique of performing Kapalabhati as follows- a sharp exhalation through the nose, a passive breath. On exhalation, the stomach is drawn in, pushing out all the air, on inhalation it relaxes, taking in air. Thus, you get short and sharp bursts of air through both nostrils.

Number of Sets
Beginners should do Kapalabhati in 3 sets of 10 breaths each. After each approach, you need to rest for half a minute, while maintaining deep even breathing.

Gradually, the number of breaths is brought to 108 times for one approach. It is recommended to perform 3 approaches. The best time to do Kapalabhati is in the morning. For best results, this exercise should be done every day.

Positive Effects of Kapalabhati

• tonic effect on the body as a whole, cleansing the energy channels of the body, cleansing from toxins;


• strengthening the nervous system;


• beneficial effect on brain function


• strengthening the muscles of the abdominal girdle, eliminating excess fat deposits in the abdomen, improving the structure of tissues;


• tonic effect on the abdominal organs due to internal massage;


• activating the process of digestion, improving the digestibility of food;


• improvement of intestinal peristalsis.

Contraindications
Kapalabhati should not be performed by people suffering from the following diseases:

• lung diseases


• cardiovascular diseases



• hernia in the abdominal cavity

2. Bhastrika - Bellows Breath

Bhastrika is a breathing technique that inflates the inner fire of the practitioner, warming up his physical and subtle body. In Sanskrit, the word "Bhastrika" means "bellows".

Technique
The position of the body when performing Bhastrika is the same as when performing Kapalabhati - a comfortable, stable position, sitting with a straight back, eyes closed, fingers connected in Jnana Mudra.

First take a slow deep breath. Then you need to quickly and forcefully exhale the air through the nose, and then immediately after that inhale with the same force, resulting in a series of rhythmic inhalations and exhalations, the same in strength and speed of execution. On exhalation, the abdomen retracts and the diaphragm contracts. On inspiration, the diaphragm relaxes and the abdomen protrudes forward.

After completing the first cycle, you should relax, your eyes remain closed, and focus on normal smooth breathing.

More experienced students, after completing each round of Bhastrika, take a slow deep breath through the nose and hold their breath while inhaling. While holding the breath, a throat lock is performed - Jalandhara Bandha- and bottom lock - Mula Bandha. To properly perform the throat lock, you should press the tip of the tongue to the sky and lower the chin down. Then, you need to squeeze the muscles of the perineum to get the lower lock.

The throat and lower lock are held during the entire breath holding. Then, the lower and upper locks are released and the air is smoothly exhaled.

Number of Sets
Like Kapalabhati, for beginners, the Bhastrika cycle should include 10 breaths. This cycle can be repeated three to five times. Gradually, the speed of performing Bhastrika should be increased, while maintaining the rhythm of breathing. Experienced practitioners perform 108 breaths in one cycle.

What to Pay Attention to

• Breathe in and out with little effort.


• Inhalation and exhalation must remain equal and are obtained correctly with systematic and identical movements of the lungs.


• The shoulders and chest remain motionless, only the lungs, diaphragm and abdomen move.

Positive Effects of Bhastrika

• prevention of colds, acute respiratory infections, chronic sinusitis, bronchitis, pleurisy and asthma (Bhastrika breathing effectively warms up the nasal passages and sinus sinuses, removes excess mucus and helps resist infections and viruses);


• improved digestion and appetite;


• improvement of metabolic rate;


• stimulation of the heart and blood circulation;


• strengthening the nervous system, relieving physical and mental stress, harmonizing the emotional state;


• massage of internal organs;


• increase in the vitality of the body;


• mental clarity.

Contraindications

Bhastrika is contraindicated for people with the following diseases:

• high blood pressure



• brain tumors


• ulcers, stomach or intestinal disorders

3. Ujjayi - Calming Breath

The name of the technique "Ujjayi" comes from the Sanskrit word wooji, meaning "to conquer" or "acquire by conquest". This pranayama helps to put in order the upwardly directed life energy, which is called udana. Ujjayi breath practitioners protect themselves from the physical and psychological problems associated with an imbalance of this energy.

Technique
Like the other techniques described above, Ujjayi breathing is performed in comfortable sitting position. The back is straight, the whole body is relaxed, the eyes are closed. This type of breathing can also be practiced lying on your back- especially before shavasana(the so-called "corpse pose", an asana that ends yoga classes, in which practitioners strive for complete relaxation). Lying Ujjayi is also recommended to be performed before going to bed to get rid of insomnia and so that sleep is more calm and sound.

Focus on slow, deep, natural breathing. Then, you need to slightly squeeze the glottis of the larynx, while breathing will be accompanied by a low hissing and whistling sound coming from the larynx (whistling "sss" during inhalation and "xxx" during exhalation). You will also feel a slight squeezing sensation in your abdomen.

The sound coming from a slightly compressed larynx arises from the air passing through it. This sound resembles a soft, barely perceptible sound that we hear when a person is sleeping. It is important that breathing through the covered glottis remains deep and stretched - for this, the stomach expands, taking in air during inhalation and retracts completely by the end of exhalation.

What to Pay Attention to

• deep breaths and exhalations should be approximately equal, with each breath flowing into the next exhalation, and vice versa.


• the movement of air through the compressed glottis creates a gentle vibration that has a calming effect on the nervous system and pacifies the mind


• try not to constrict the larynx - the compression of the larynx should remain light during the entire respiratory cycle.


• facial muscles should be as relaxed as possible.


• the sound of Ujjayi breathing helps to focus attention on the breath and go deeper into oneself. If this breathing is performed at the beginning of a yoga class, it helps the practitioner to focus on the inner sensations during the asanas and better feel each form. Ujjayi is also recommended to be performed before meditation.


• Ujjayi breathing should be done for three to five minutes, and then move on to normal breathing.


• Ujjayi can be performed even while walking, while adjusting the length of the breath to the pace of movement. A small cycle of Ujjayi will quickly normalize your condition, increase concentration while waiting in line or in transport.

Positive Effects of Ujjayi

• has a calming effect on the nervous system and mind, relieves insomnia;


• normalizes high blood pressure;


• helps to cope with heart disease;


• relieves tension during menstruation;


• leads to a deeper understanding of asanas;


• develops the feeling of the subtle body;


• increases mental sensitivity.

Contraindications
- Not recommended for people with low blood pressure.

4. Complete Yogic Breathing

Full breathing is the deepest type of breathing. All respiratory muscles are involved in it and the entire volume of the lungs is involved. With a full breath, the entire body is filled with fresh oxygen and vital energy.

Technique
It is recommended to start mastering full breathing in a sitting position - the back is straight, the whole body is relaxed, the fingers are connected in Jnana-Mudra or simply lie on your knees. The muscles of the face are also relaxed.

A complete breath consists of three stages:

• lower, diaphragmatic or abdominal breathing,


• average chest breathing


• upper, clavicular breathing.

These stages form one continuous whole..

Before proceeding to full breath, it is necessary to exhale all the air smoothly. Then a smooth breath is taken in the following order:

• We start with lower breathing - the stomach moves forward, and the lower sections of the lungs are filled with air.


• Breathing smoothly passes to the second stage - chest breathing. The chest expands with the help of the intercostal muscles, while the middle sections of the lungs are filled with air. The stomach tightens up a little.


• Thoracic breathing smoothly flows into the clavicular. The subclavian and neck muscles are activated, and the upper ribs are raised. The shoulders are slightly straightened, but do not rise. This ends the breath.

Full exhalation also starts from the lower parts of the lungs. The stomach is tightened, the air is smoothly pushed out. Then the ribs are lowered and the chest is compressed. At the last stage, the upper ribs and collarbones are lowered. At the end of the respiratory cycle, the relaxed belly protrudes slightly forward.

What to Pay Attention to

• with full breathing, a feeling of comfort should be maintained, one should not overstrain on inhalation, overfilling the chest with air.


• the transition from one stage of breathing to another is carried out continuously, stops and jerks should be avoided.


• inhalation and exhalation are equal in duration.


• there is another option for performing a full breath for more experienced yogis, when the practitioner strives to make the exhalation twice as long as the inhalation, while also holding the breath for a few seconds on inhalation and exhalation.

Number of Sets
For beginners, it is enough to perform three cycles of complete breathing. Experienced practitioners can do up to 14 cycles.

Positive Effects of Full Breath

• the body is filled with vital energy, fatigue disappears, the general tone of the body increases;


• the nervous system calms down;


• there is complete ventilation of the lungs;


• the body is cleansed of poisons and toxins due to a good supply of oxygen to the lungs and blood;


• increases resistance to infectious diseases;


• all organs of the abdominal cavity are gently massaged;


• improves metabolism;


• endocrine glands and lymph nodes are strengthened;


• the heart is strengthened;


• normalizes blood pressure.

Contraindications
Care must be taken when:

• any pathology of the lungs


• cardiovascular diseases


• hernias in the abdominal cavity.

"BORIS ARANOVICH EFFECTIVE BREATHING FOR A MODERN PERSON In the new book of a well-known specialist in the field of health improvement Boris Aranovich "EFFICIENT BREATHING FOR..."

BORIS ARANOVICH

EFFICIENT BREATHING

FOR MODERN

HUMAN

In the new book of a well-known health specialist Boris

Aranovich "EFFICIENT BREATHING FOR A MODERN MAN" in a popular form presents the basics of the physiology of breathing and gives practical recommendations on the use of breathing exercises to normalize the functional state of the body.

In the second half of the XX century. the role of respiratory gymnastics in the improvement of a person has acquired special significance. At this time, many techniques were developed that were widely used in both traditional and alternative medicine. The most famous and widely used were the respiratory techniques of A. N. Strelnikova, K. P. Buteyko, V. F. Frolov, S. Grof, N. A. Agadzhanyan and Yu. Bulanov.

Based on many years of experience in applying various breathing techniques, Boris Aranovich developed his own respiratory system, carried out using the Smart Breathe device and, in addition, including special physical exercises.

The Smart Breathe device can be used for therapeutic breathing in the mode of breathing resistance on inhalation and exhalation, creating conditions for hypercapnia and moderate hypoxia, and therefore it can be widely used for therapeutic and prophylactic purposes (including as a sports simulator). The indisputable advantage of the device is the possibility of dosed regulation of breathing resistance.

The methods of breathing training proposed in the book are based on modern data on the physiology of breathing, have many years of practice and allow you to combine several of the most effective factors in training the respiratory system.

The book is written in a good literary language, easy and interesting to read and, hopefully, will be useful and will improve the health of many people.

Head of the Laboratory of Restorative Treatment and Rehabilitation of the St. Petersburg Institute of Bioregulation and Gerontology, Northwestern Branch of the Russian Academy of Medical Sciences, Doctor of Medical Sciences, Corresponding Member of the Academy of Medical and Technical Sciences D.S. Medvedev CONTENTS INTRODUCTION 4 THE PATH OF OXYGEN TO THE CELLS 6 MORE OXYGEN IN EVERY CELL! 8 breathing and energy production 12 Hypoxic training 14 anaerobic breathing 18 anaerobic 29 Basic anaerobic exercises 31 possible purification reactions 35 Conclusion 36 Clouding many books on breathing and how, consciously controlling breathing, to influence the physiology of the body and health. I have been dealing with the issues of healing and restoration of the human body for many years and I know that adherents of a healthy lifestyle mainly focus on nutrition and exercise, but for some reason do not pay due attention to the possibilities of breathing, underestimate the tremendous positive impact of breathing exercises. What is it connected with?

I think that most people don't get the right information about how to breathe after all in order to achieve a healing effect.

It is commonly believed that the deeper the breath, the better for the body, although in reality this is not the case. rooted dogmas and stereotypes are very tenacious, and in order to dispel them, it is necessary to give people concrete and accessible information.

That's what I tried to do in this little book.

The information given here is based on physiological laws and is supported by many years of experience, not only mine, but also other specialists dealing with respiratory problems. I did not invent or invent anything, all the facts given have been known for a long time, and yet this book can be very useful for many people. Why?

The fact is that there are many methods of proper breathing, but of those patients who are offered to perform exercises according to these methods, at best, only 5% continue regular exercises. The rest start and, having not received an instant effect, stop training.

Therefore, it is necessary to create a strong habit and show the benefits of these exercises, and this requires strong motivation, which is often absent in patients, since there is no convincing description of the benefits of these exercises.

In order to immediately motivate readers to breathing exercises, I will express one thought, which, I am sure, many have not thought about. Everyone knows how important nutrition is for a person: after all, it gives the cells energy, without which they cannot work. But energy is produced by cells with the help of oxygen (Fig. 1), but the body often lacks it, in medical language this is called “tissue hypoxia”. It is hypoxia (lack of oxygen) that is the cause of most diseases. In addition, without sufficient utilization of oxygen, the body becomes clogged in the same way as firewood smolders in a fire without access to oxygen and does not burn out completely.

rice. 1 This book describes two powerful healing tools that are suitable for a modern person who is absorbed in work and does not have free time - this is a mini-breathing device Smart Breathe and anaerobics, a system of exercises related to breathing and surpassing many physical training systems in its effectiveness .

The purpose of this book is to show why both of these health tools are so effective, convenient, time consuming and can be successfully used to solve any health problems - depression, asthma, allergies, insomnia, etc.

This is understandable. After all, the utilization of oxygen by cells, the improvement of blood supply, the reduction in the number of free radicals and the conservation of energy - all this is necessary when solving any health problems.

It is these parameters that are significantly improved by the two described methods. Simplicity, convenience, and efficiency are what modern man needs, and I hope that this book will be of great benefit to those who read it and use these modern methods.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

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Inside the capillaries, oxygen is captured by red blood cells and then transported to the body's cells. Oxygen is “unloaded” into the cells in order to be converted into energy, and the “slag” remaining from this processing - carbon dioxide - is transported by the blood back to the lungs, and we exhale it (Fig. 4).

THE PATH OF OXYGEN TO CELLS

If one adheres to this point of view, then it is easy to believe that the more oxygen, the better, and that the product of processing, carbon dioxide, must be disposed of as soon as possible. But reality is still more layered and fascinating than this simple template.

It must be remembered that the most important causes of health problems are both a lack of oxygen in the tissues and the presence of free radicals. Even if the blood is saturated with oxygen, but oxygen does not enter the cells, the tissues suffer from its lack. Consequently, there is also a lack of energy, because the cells cannot perform their functions normally without a sufficient supply of oxygen.

However, the inhaled air contains about 21% oxygen, while 14% is enough for the life of the cell. Excess oxygen turns into free radicals that destroy the body. A free radical is a molecule that is missing one electron. such a molecule becomes "aggressive": it tries to "steal" the missing electron from the cell membrane. This provokes a chain reaction: "robbed"

Most scientists are of the opinion that the human body “oxidizes” over time, like a cut apple, the cut of which darkens when it meets air. Just think - the same air that gives us life burns us from the inside.

Even if the red blood cells - erythrocytes cope with the task of transferring all the oxygen to the cell, then 7% of the excess remains in the blood anyway. Often this figure is much higher. The body of many people is simply not able to optimally saturate their cells with oxygen. Therefore, hypoxia

- oxygen starvation of tissues is a very common ailment, despite the supersaturation of the blood with oxygen.

How to slow down the processes of oxidation of the body? How can you help your cells take in exactly the amount of oxygen they need? How to reduce excess oxygen in the blood and how to destroy free radicals?

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

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It is known that cardiovascular diseases occupy the first place in a number of human diseases, which confirms the importance of improving the human vascular network. But the state of the cardiovascular system is no less important in the treatment of other diseases, as pointed out by the famous doctor A.S. Zalmanov: "A person's health is determined by the health of his capillaries." To improve the functioning of the circulatory system, he used turpentine baths that dilate blood vessels, which were very popular in Russia and European countries, giving good results in the treatment of many diseases.

In the 50s of the last century, Dr. Buteyko for the first time scientifically proved the importance of the role of carbon dioxide for the functioning of the body as a whole and for the vascular network in particular. It has been shown that a decrease in CO2 is associated with hyperventilation, that is, various life stresses, primarily stress, cause more frequent and deeper breathing, which leads to the weathering of carbon dioxide and, consequently, narrowing of the capillaries and thickening of the blood.

In addition, Buteyko proved that the lack of carbon dioxide reduces the utilization of oxygen by cells, confirming the law discovered by professors Bohr and Verigo in 1902.

In our time, scientists around the world are constantly finding confirmation of the important role of CO2 in the life of the body of a modern person and discover its deficiency in connection with hyperventilation of the lungs. With normal, healthy breathing, a person should take 6-7 breaths per minute, which corresponds to 6 liters of oxygen. However, most people take about 15 breaths per minute, which takes about 12 liters of oxygen into the body.

This amounts to a double dose of it, resulting in less carbonis. 10 acids, and there are more free radicals.

Hyperventilation of the lungs is directly related to aging and Ill MORE OXYGEN IN EVERY CELL!

yami. the ability to breathe correctly, making at least half as many breaths per minute, will bring us invaluable benefits. It is no coincidence that in mountainous regions, where the air is rarefied and contains less oxygen, there are many centenarians (Fig. 10).

When the hypothalamus loses its “vigilance” in managing balance over the years and begins to falter, more platelets are formed in the blood.

platelets make the blood thicker, vessels narrowed with age impede blood flow. The body, trying at all costs to restore balance, raises blood pressure so that the blood can reach all destinations. While less and less oxygen and nutrients reach the cells, they, in turn, produce less energy and slow down in their functions.

When carbon dioxide makes the blood and fluids a little more acidic, the blood vessels dilate, which lowers blood pressure, giving the blood more room to flow freely. It is incredibly important that the capillaries work properly. Their narrowing and inelasticity due to fatty deposits, calcification and other sclerotic formations entail detrimental consequences.

It must be remembered: atherosclerosis is often the start for the occurrence of other diseases.

BREATHING AND PRODUCTION

ENERGY It is difficult to overestimate the benefits that breathing training brings - more carbon dioxide is formed in the body, the condition of capillaries improves, the supply of cells with oxygen and its utilization improves, the blood liquefies, which contributes to its movement through the vessels of the body.

There is an inextricable link between breathing and the nervous system.

When you inhale, the sympathetic nervous system is activated, which is responsible for any kind of activity. When you exhale, the parasympathetic nervous system is activated, which is responsible for relaxation and recuperation. so you can "order" for yourself any breathing exercises, depending on whether you want to cheer up or calm down. The parasympathetic nervous system is also associated with intuition and the right hemisphere of the brain.

Breathing exercises focused on the exhalation will give you access to the subconscious. You will be able to awaken inner energy and creative forces. Over the years, less and less energy is produced in the human body, we feel weaker, we become more tired and clumsy. Proper breathing can activate the catecholamines adrenaline and norepinephrine, the most important energy-producing hormones. When stressed, the production of adrenaline increases, which is the body's way of giving an increased dose of energy at the right time.

Thanks to everyday exercises, by deliberately holding our breath, we create hypoxia - a lack of oxygen and become more alert.

In a world where there is no place for rest, and adrenaline rushes are almost continuous, many will find my statements confusing: “Do I really need more adrenaline? And what is stress?

Is this good or bad?!"

Stress as such is not so bad. This is just a tension, a “bang”, when the body needs additional energy to cope with increased loads. The hypothalamus responds to stress signaling and the body prepares to take on the challenge.

But stress can also be extremely positive when, for example, I am standing in front of a large audience and giving a lecture. My forces and resources are mobilized, I feel even better than usual. Many people witness

BREATHING AND ENERGY PRODUCTION

They say that under such stress they feel a kind of surge of energy, they feel a little "high".

So, small doses of stress mobilize the resources of the body, contribute to the production of energy and high spirits. while excessive doses or constant, successive portions of stress wear out the body. Burnout syndrome is nothing more than the result of constant stressful bursts of adrenaline without enough time to rest.

Life in balance is a moderately strong pendulum movement between activity and rest. Take care and consciously protect your balance, and the body will help you. Research shows that happy news causes an adrenaline rush that lasts about 20 minutes at its peak.

Then the curve goes down and levels off - the body always tries to keep the balance as much as possible.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

HYPOXIC TRAINING

Hypoxic training is associated with a decrease in the supply of oxygen from the air, as a result of which the body becomes more active and opens up hidden possibilities. Hypoxic body training is a promising method for improving the functions of the main physiological systems and organs: the brain, lungs, heart, gastrointestinal tract, reproductive organs, as well as a method for treating and preventing various diseases, normalizing metabolism and strengthening immunity. The dosed hypoxic effect on a person also increases resistance, resistance to harmful environmental factors, and has a normalizing effect on metabolism.

Observations show that as a result of sessions of hypoxic breathing, mood improves, mental and physical performance increases, reserve capillaries open, additional erythrocytes are released into the bloodstream, the volume of circulating blood, minute volume of blood circulation increase, blood supply to tissues and oxygen delivery to cells improve.

Hypoxic exercises are the most powerful workout for strengthening the body.

HOW PRACTICALLY

ACHIEVE EFFICIENT BREATHING

In the previous chapters of the book, we learned what tremendous opportunities open up for us with breathing training, namely, creating an excess of carbon dioxide and a lack of oxygen with the help of breathing. In other words, breathing with hypercapnia and hypoxia. How to practically implement such training?

Dr. Buteyko at one time developed a system of exercises to increase the carbon dioxide content in the blood - "volitional elimination of deep breathing" (VlHD). These exercises help people cope with various diseases, which is confirmed by numerous scientific tests. But it is not easy for ordinary people to perform them: this requires serious motivation. As a rule, only patients suffering from long-standing chronic diseases do these exercises systematically.

HYPOXIC TRAINING

Along with these exercises, devices began to be developed to facilitate the restoration of carbon dioxide in the blood, but they were bulky, inconvenient and expensive. In the 70s of the last century, the Frolov apparatus appeared, on which dozens of clinical trials were carried out for various diseases, invariably showing excellent effects in the treatment.

The device is based on breathing through water resistance, which greatly improves respiratory function and increases the amount of CO2 in the blood.

The device is still successfully used in Russia and in some foreign countries, helping hundreds of thousands of people to restore their health. The disadvantage of the device is that it must be filled with water, which complicates its use, and also requires special time for training. Not everyone is ready to spend time on exercises with this device.

Together with the employees of my company, we have developed a modern, user-friendly Smart Breathe apparatus, which is functionally similar to the Frolov apparatus, also works on expiratory resistance, but has important advantages. It is mobile, easy to use, it can be used wherever a person is.

And most importantly, during the exercises, the hands are free and you can do breathing exercises simultaneously with other activities:

while watching TV, while working fig. 11 on the computer, while cleaning, washing dishes, etc. (Fig. 11).

The principle of breathing with the apparatus is that we take a small breath through the nose and exhale for a long time through the apparatus with resistance, in some cases we also hold the breath. such breathing allows us to increase the amount of carbon dioxide in the blood and improve the parameters of the respiratory system.

But since with such breathing we reduce the number of exhalations and inhalations by about 3-4 times, the body receives much less oxygen than usual, that is, a hypoxia mode is created. In other words, we simultaneously conduct hypoxic training - we accustom the body to a lack of oxygen, which is very important for health.

Boris Aranovich. EFFICIENT BREATHING FOR A MODERN HUMAN It is known that any stress – physical, mental, caused by poor ecology, etc. – requires increased oxygen consumption, and if the body cannot provide the required amount of oxygen, organ hypoxia occurs, which can lead to diseases . Our breathing exercises with the device in the hypoxia mode accustom the body to obtaining oxygen anaerobically, and therefore, in real life conditions, under stress, the body easily copes with hypoxia. What is anaerobic respiration will be discussed later.

DIAPHRAGMIC BREATHING

There is another factor in our breathing that has a positive effect on health - diaphragmatic breathing. such breathing trains the respiratory muscles.

if the muscles are trained, then more oxygen enters the lungs and ultimately the cells of the body. if the respiratory muscles are not in such good condition, more blood is required to carry out the immediate process of breathing. Breathing with the diaphragm, we improve the circulation of the lymph, which cleanses the cells of toxins.

EFFECTIVE BREATHING SHOULD BE TRAINED LIKE THIS (FIG. 12).

Inhale deeply, to the lower sections of the lungs. Feel your stomach push forward. On exhalation, the stomach is pulled back. Exhalation should occur with resistance. Try to breathe through your nose - this automatically gives a slight resistance.

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exercise with Smart Breathe for about 10 minutes at a time and increase your exercise time to 15-20 minutes as the habit develops. It is advisable to bring the time of breathing exercises with the Smart Breathe apparatus up to an hour a day. When you train enough, it will not be difficult. I breathe through the machine 2 hours a day. Breathing is done with pauses: long pauses and long exhalations are another way to train effective breathing.

RESULTS Efficient breathing creates a lack of oxygen in the body - hypoxia. An excess of carbon dioxide is formed - hypercapnia, which entails a lot of advantages.

improves the cellular ability to consume oxygen. Less oxygen in the blood reduces free radicals, which, as we said, burn us from the inside, and we age. blood circulation improves. The adaptability of the organism changes qualitatively.

The number of breaths per minute is reduced, which saves energy (breath, by the way, is the main consumer of energy!). an increase in carbon dioxide in the blood activates enzymes that remove fat deposits.

I have been training my own breathing for a long time and now I am doing 6 breaths per minute. The body receives the oxygen it needs, and the number of free radicals has halved. Regular aerobic respiration is now supplemented more often than before with anaerobic respiration, which is, in fact, an excellent way to stop the aging of your body.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

anaerobic respiration

The human body has two ways of creating energy. The first is the breakdown of glucose with the help of oxygen - the aerobic method. The second - when glucose is broken down without oxygen - an anaerobic way. The aerobic process, or oxidation, produces waste products: CO2 (carbon dioxide) and H2O (water). In the anaerobic process - fermentation - lactic acid and water are formed. On fig. 13 and fig. 14 shows the structure of aerobic and anaerobic respiration. The body uses the aerobic form of energy production in cells by 90%, and the remaining 10% goes to the share of the anaerobic method. The anaerobic method is a kind of backup mode in case of lack of oxygen. By the way, this is the oldest method of converting glucose into energy since the days when there was an oxygen deficiency on Earth.

rice. 13 At first glance, the more modern aerobic version is much more efficient. From one molecule of glucose, the body creates 38 so-called ATP molecules. With the anaerobic method, fermentation, one glucose molecule produces only two ATP molecules. But fermentation proceeds much faster than aerobic respiration. In addition, a fermentation waste, lactic acid, is processed in the liver into new glucose and reused for energy production. Aerobic energy production requires less work from the body: we only need to breathe to fill our energy stores.

Anaerobic respiration But, on the other hand, there are also disadvantages. Oxidation produces free radicals. And, as has been repeatedly said, the oxygen that gives us life burns us from the inside. Therefore, it is extremely important for the body to learn how to create most of the energy using an anaerobic process with the use of oxygen reserves in the tissues. The less oxygen we breathe in the air, the less free radicals are produced as a result.

Here is an explanation for why mountain dwellers live longer and rice. 14 is virtually disease-free. Anaerobically respiring animals also live longer than humans. A turtle can live up to 300 years, whales and sharks are also long-lived.

Let's be inspired by their example and put our anaerobic energy production into action with the help of hypoxic training!

SLOWING THE AGING PROCESSES OF THE BODY

One of the significant reserves that slow down the aging of a person is the optimization of the energy processes of his body. An ordinary healthy person with a pulse of 60 beats per minute consumes 0.8 kcal per minute, and with a pulse of 102 beats per minute, energy consumption reaches 4 kcal per minute (Ovcharenko L., 2003). Naturally, the more economical work of the body is also characterized by a greater potential for slowing down the processes of its aging.

With an increase in heart rate by 5–10 beats, the heart makes 7–14 thousand “extra” contractions per day. During a person's life, the heart produces 3-4 billion contractions (Aronov D., 1983). Typically, continue

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

The life expectancy of a rabbit, which has a heart rate of 250 beats per minute, is three times lower than that of a hare, which has a heart rate of about 60 beats per minute. A lower heart rate allows you to save the "power of the heart" and extend the period of its work and human life (Bulich E., 1989).

Thus, the above data allow us to state that the "saving" of cardiac cycles is one of the essential aspects of solving the problem of slowing down the aging process of the human body. Regular breathing exercises with Smart Breathe reduce the number of breathing cycles per minute, which also leads to a slowdown in the heart rate and, accordingly, to a slowdown in the aging process of the body.

HOW TO BECOME BRIGHT AND ACTIVE

The brain is the control room for the entire body. It controls all functions through neurotransmitters that send nerve impulses through synapses to organs, which thus receive commands. With a reduced content of neurotransmitters, the brain loses control over bodily functions.

Parkinson's disease, for example, is associated with a lack of dopamine, which affects muscle contraction. Patients are treated with dopamine, but at present, academic medicine cannot cure this disease and rehabilitate patients with it. Adrenaline and norepinephrine are the main neurotransmitters in the body. The most important of these, adrenaline, gives strength and energy to all activities of the body. Memory, performance, intimate life - everything depends on the normal production of adrenaline.

The body is controlled by two parallel systems: the sympathetic nervous system, which causes excitation, and the parasympathetic, which is responsible for inhibition. When these systems are balanced, the body functions normally. Catecholamines, neurotransmitters such as adrenaline and norepinephrine, excite the sympathetic nervous system. The neurotransmitter acetylcholine, in contrast, excites the parasympathetic nervous system. With allergies, the parasympathetic system is overexcited. Bringing it into balance, you can get rid of allergies.

The first step is to increase the level of catecholamines in the blood, as they excite the sympathetic nervous system. On the other hand, there should not be too many catecholamines either. The whole secret of life and health is to find the golden mean.

anaerobic respiration

The body begins to age at the age of 25, even if it is not very noticeable. The content of acetylcholine gradually increases, which increases the content of cortisol. Excess cortisol weakens the immune system and lowers catecholamines, those neurotransmitters that keep us alert and active. By measuring the content of catecholamines and cholesterol, one can judge the degree of aging of the body.

if a person does not take care of his health, then after 50 years the amount of acetylcholine begins to dominate. This leads, among other things, to memory impairment, depression and high blood pressure. The excretion of sodium from the body is disturbed, and the body becomes swollen and puffy.

Excess cortisol can have another fatal effect - it reduces the body's sensitivity to its own hormones. The ability of the body to produce hormones will not help here, since the cells cannot accept them.

Each cell has receptors for different hormones. With age, the deposition of cholesterol on cell membranes increases, which blocks receptors and reduces their sensitivity. Unclaimed hormones that remain circulating in the blood cannot perform their functions, leading to problems such as loss of sexual desire, impotence, or frigidity.

Cholesterol can be both harmful and beneficial. Alpha-cholesterol, the so-called LDL-cholesterol, is harmful to the body and is the cause of cardiovascular disease. Beta-cholesterol, the so-called HDL-cholesterol, on the contrary, has a beneficial effect on the body: it clears cell membranes from alpha-cholesterol and increases the sensitivity of receptors to its own hormones.

How does all this relate to breathing? It is during hypoxia, oxygen starvation, that catecholamines and beta-cholesterol are formed, which cleanse cell membranes and make blood vessels elastic. The body's sensitivity to its own hormones, as already mentioned, increases, and the aging process is inhibited.

cortisol has many other unpleasant properties. It activates the production of insulin, which leads to age-related obesity and addiction to sweets. The older the body becomes, the stronger this need, because it constantly needs a quick energy supply.

Frequent consumption of food in small quantities also leads to dependence on sugar - increasing the need for it even more. Becoming vigorous and active only for a short time, a person feels the need to spur the body constantly. But then the pendulum swings in the opposite direction, and then even the previous portions of sugar become insufficient (Fig. 15).

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

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manage it. if you feel depressed or low on energy, you can prevent this by working with biochemistry to get you back on the positive spiral. Breathing exercises are a good start.

PREVENTION OF ATHEROSCLEROSIS

Cholesterol - a fat-like substance - up to 25 years is important for body growth and tissue repair. But after the growth process is completed, cholesterol is no longer needed in the same amount. if an imbalance occurs in the body, then cholesterol growths - “plaques” begin to form on the walls of the vessels. Moreover, in violation of calcium metabolism, more solid deposits appear, which are much more dangerous for health.

By the age of 50, many people have 50% blocked blood vessels. At a 75 percent blockage, the oxygen supply deteriorates so much that a person begins to feel dangerous symptoms in the head and heart, and possibly in the legs. Atherosclerosis is the most common disease.

I take it upon myself to say that the only way to get rid of atherosclerosis is to work with the breath. Why?

The formation of catecholamines also stimulates the production of betacholesterol, which clears the vessels of "plaques". With the activation of the hormonal system, calcium metabolism improves, which in turn leads to the dissolution of solid salt deposits.

Reserve capillaries of the body, provided for extreme situations - suddenly, for example, you have to run away from a tiger in the savannah! – are also activated during hypercapnia. These capillaries provide access to enormous reserves of energy in case of danger, but breathing exercises can also be used to improve circulation in a weakened body.

EXTRA FAT?

YOUR ASSISTANT - BREATH The body uses energy in the form of glucose and fatty acids, that is, fats. The energy value of 1 gram of carbohydrates is 4.6 kcal, 1 gram of fatty acids is 9.1 kcal. The heart gets 70% of its energy from fats. if other parts of the body could use fats as efficiently, we would feel more energetic.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS The problem is that cell membranes are less sensitive to fat than to glucose. In addition, the molecules are too large to fit in cells. The predisposition to fullness, associated with the functioning of the fat reserves of a particular organism, is also different for everyone. This explains why some people eat everything without gaining weight, while others gain weight even from a piece of bread.

When carbohydrates are consumed, glycogen is stored in the liver for various needs. if a person's health is in order, then when glycogen stores are depleted, the body begins to actively use the reserves of fatty acids and the person remains slim. However, in overweight people, cellular sensitivity to fats is reduced. When glycogen stores run out, they experience a greater need for food. As a result, they can not get rid of fat deposits.

This is where breathing exercises come in handy. Working with hypoxia and hypercapnia, we increase the content of catecholamines in the body, which aggravates the sensitivity of cells. In this case, cells can use fats to create energy. Catecholamines also help in the process of so-called lipolysis to break down fats into smaller molecules that are easier for the body to use.

It is generally accepted that physical exercise burns fat evenly throughout the body, so we cannot get rid of fat deposits in a certain area of ​​​​the body. However, I have good news: it is possible! By creating a state of hypoxia in your own body, you can burn fat deposits in any specific place, for example, on the abdomen or on the hips.

It happens in the following way. Take a breath and hold your breath. At the same time, tighten the muscles of the abdomen or the part of the body that you want to get rid of excess fat. Tension requires additional energy, and cells begin to use fats to create energy in the exact area where tension is caused. Fats contain the oxygen needed by the body during training in combination with hypoxia. These exercises are done before meals, when blood glucose levels have not yet risen.

One woman who attended my courses lost three kilograms in two weeks solely due to these exercises. She had tried to lose weight before, but to no avail. This time the result was not long in coming.

A round belly and matchstick legs - probably, many will recognize themselves or someone they know in this description ... if excess weight is collected in the abdomen, this is due to hormonal imbalance and is a sign of aging.

This means that there was too much acetylcholine in the body, which is why they started

anaerobic respiration

fatty deposits appear. Most of the receptors that are sensitive to age-related fat are found on the face and in the abdomen.

Often people are attracted to the idea of ​​losing weight through a starvation diet and muscle training. However, neither one nor the other does not solve problems with hormonal metabolism. The work of our body is controlled by hormones, so you should always start with restoring hormonal balance. And not through their use in the form of tablets, but by acting on them with the help of breathing exercises or microwave therapy. Working with your breathing and increasing the content of catecholamines in the body, you can restore hormonal metabolism and improve fat burning.

WELL-BEING METHOD

IN BRONCHIAL ASTHMES WITH THE HELP OF THE BREATHING SIMULATOR Smart Breathe It is known that bronchial asthma is characterized by narrowing of the bronchial lumen (obstruction), which is due to specific immunological (sensitization and allergy) or non-specific mechanisms and is manifested by repetitive episodes of wheezing, shortness of breath, feelings of congestion in the chest and cough. Breathing training with the Smart Breathe simulator expands the lumen of the bronchi and facilitates breathing due to resistance during exhalation. In addition, when breathing with the simulator, the concentration of carbon dioxide in the blood increases, which further expands the bronchi and increases the utilization of oxygen by cells.

PERFORMING BREATHING EXERCISES It is necessary to sit down, relax, take the simulator into your mouth and inhale through your nose for 2-3 seconds. Then slowly exhale through the apparatus with the resistance selected using the outer ring on the simulator. The exhalation should be longer than the inhalation, and as you train, its duration should constantly increase. Starting, for example, from 7 seconds and adding one second every week, it is advisable to eventually bring the duration of the exhalation to 20-30 seconds.

Exhalation resistance is selected individually by rotating the outer ring. The main criterion for proper resistance is the absence of fatigue after a 15-minute workout. As you train, the resistance also increases and reaches a maximum after 1-3 months of training. To increase the effectiveness of training, I wish Boris Aranovich. EFFICIENT BREATHING FOR A MODERN HUMAN It is essential to use diaphragmatic breathing: when inhaling, the stomach protrudes, and when exhaled, it retracts.

It is advisable to conduct 2-3 workouts per day, but the total training time per day should not exceed 40 minutes.

METHOD FOR IMPROVING PSYCHO-EMOTIONAL

STATES WITH THE HELP OF THE RESPIRATORY

SIMULATOR Smart Breathe It is known that the emergence of any emotion is based on the activation of various groups of biologically active substances in their complex interaction, which determines the quality of emotions, as well as their intensity.

An important role in the development of the pathology of mood and affects is played by biogenic amines (serotonin, dopamine, norepinephrine). For the production of these biologically active substances by the body, the state of blood flow in the vessels of the brain and the rate of oxygen utilization by cells are of great importance.

Breathing training with the help of a simulator (due to an increase in the concentration of carbon dioxide in the blood) contributes to a slight expansion of the capillary network. As a result, blood flow in the vessels of the brain improves, and oxygen utilization also increases. It is these factors, as it was said, that have a beneficial effect on enhancing the production of biologically active substances and can in most cases improve the psycho-emotional state.

PERFORMING EXERCISES It is necessary to sit down, relax, take the simulator into your mouth and inhale through your nose for 2-3 seconds. Hold your breath for 3-5 seconds and slowly exhale through the apparatus with the resistance selected using the outer ring on the simulator. The exhalation should last from 5 to 7 seconds.

Exhalation resistance is selected individually by rotating the outer ring. The main criterion for proper resistance is the absence of fatigue after a 15-minute workout. As you train, the resistance also increases and reaches a maximum after 1-3 months of training. To increase the effectiveness of training, it is advisable to breathe using the diaphragm: when you inhale, the stomach protrudes, and when you exhale, it retracts.

–  –  –

The time of a one-time workout individually is from 5 to 15 minutes.

It is advisable to conduct 2-3 workouts per day, but the total training time per day should not exceed 40 minutes.

STOP SMOKING AND LOSE WEIGHT!

training with the Smart Breathe breathing simulator allows not only to quit smoking in a short time, but also to reduce weight, as well as cleanse the body of the effects of smoking. Attempts by smokers to part with addiction often do not bring results. This is due to the fact that when smoking, two addictions arise - physical and psychological, and it is not possible for smokers to overcome these two addictions at once.

Various methods aimed at combating smoking, as a rule, help to cope with only one addiction: for example, a nicotine patch can only solve a physical addiction problem, and an electronic cigarette can only solve a psychological problem. There is another problem of quitting smoking - the fear of gaining weight.

Breathing training with Smart Breathe solves three problems at once and is therefore the most effective way to quit smoking.

1. Breathing with a simulator significantly enhances the utilization of oxygen by the cells of the body and the brain, and as a result, these cells begin to produce more of those neurotransmitters that are usually produced during smoking with the help of nicotine. It is this factor that leads to a decrease in physical and partially psychological dependence.

2. Increasing cellular oxygen utilization also allows the body to burn fat more efficiently, leading to weight loss, so the quitter does not have to worry about the usual weight gain problem.

3. Smoking rituals leading to psychological dependence, such as holding a cigarette in the mouth, in hands, exhaling smoke, etc., are mostly compensated by a similar ritual of breathing training.

4. Resistance breathing is known to science and is often used in medical practice. The effects of such breathing are increased blood circulation, improved oxygen utilization by cells, improved functioning of the bronchi and lungs. It is these factors that lead to the cleansing of the body from the effects of smoking.

GENERAL PRINCIPLES OF EFFICIENT BREATHING WITH Smart Breathe 16 shows and summarizes the general principles of effective breathing and its positive results.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

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ANAEROBICS ANAEROBICS Aerobics. This familiar word in the minds of many means group training to music. But what it really means is training with access to oxygen. You exercise by developing the ability of the heart to pump blood and the ability of the vessels to transport it.

The idea behind anaerobics is training with a lack of oxygen. You do various physical exercises without breathing. This is the best and most effective hypoxic training. Muscular work requires more oxygen than usual. Therefore, hypoxia is created quickly, and the body is forced to quickly respond and adapt.

When planning to work with certain areas of the body, you choose a place where you need to activate the reserves of the body. local oxygen starvation improves blood circulation, dilates blood vessels and opens “sleeping” reserve capillaries in the exact part of the body with which you are working.

Let's say you have an inflammatory process in your shoulders. Inhale, hold your breath and start working according to the following instructions.

Do you have cold or petrified hands? Hold your breath and begin to alternately strain your outstretched arms with clenched fists. Have you entered the menopause and want to prevent stagnant processes in the genital area? exercise the pelvic area according to the instructions below. The carbon dioxide content, blood circulation rate and oxygen consumption will increase exactly where they are needed, and you will prepare the perfect soil for your body to heal.

The body is constantly adapting to changes occurring both in the external environment and in the internal. With each surge, various regulatory mechanisms are activated to maintain balance. After running, wrestling, playing sports, the body returns the initial data to its normal indicators. For some time after the recovery process, we feel more “strength” in ourselves than before the experienced overstrain, we feel that our body has become stronger and more resilient.

By doing breath-holding exercises, we challenge the body - because it does not receive oxygen for normal functioning. And soon the body is forced to adapt to oxygen starvation, and even becomes a little stronger after that!

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

THE FIRST WEEK Begin for now with breath holding training only. Depending on your physical form, hold your breath for 15-30 seconds after inhaling. Then, on the second round, hold twice as long, 30-60 seconds. Repeat this cycle 15-20 times. Gradually, day by day, increase the breath holding by 1-2 seconds.

After exercising with holding your breath for a week, start anaerobic exercises. Do anaerobics as a morning exercise and choose a convenient time for exercising during the day. Do each exercise as long as you are able to inhale. Repeat the procedure 2-3 times. Gradually increase the number of movements in the exercise.

if you want to train any specific part of the body, then repeat the cycle, consisting of 7-8 breaths.

Attention! If you have heart problems, please consult your doctor before starting exercise. Contraindications - fever, illness, heart attack or stroke in the last six months.

BASIC ANAEROBIC EXERCISES

BASIC ANAEROBIC

exercises

FOR SHOULDERS:

Inhale and hold the air. Tighten your shoulders for 1 second and relax them for 1 second as well. Repeat these movements for as long as you can breathe. Do 2-3 cycles.

this exercise opens the reserve capillaries in the shoulder area and improves blood circulation, which strengthens the muscles and makes them more relaxed (Fig. 17).

rice. 17 fig. eighteen

FOR THE NECK:

Inhale and hold the air. Tighten the back of your head for 1 second and relax it for 1 second as well. Repeat these movements for as long as you can breathe.

Do 2-3 cycles.

this exercise also opens the reserve capillaries in the back of the head and improves blood circulation, which reduces the tension in this part of the body (Fig. 18).

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

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For hands:

Inhale and hold the air. Tighten your arm muscles for 1 second and relax them for 1 second as well. Repeat these movements for as long as you can breathe. Do 2-3 cycles.

such an exercise opens the reserve capillaries in the hands and improves blood circulation (Fig. 20).

–  –  –

FOR THE SPINE:

Stand up straight and relax your shoulders. Inhale and hold the air. Then do various movements in which the spine will bend in different directions, from the head to the base. Do tilts back and forth and to the sides. Repeat the movements until the breath lasts, after inhaling. Do 7-8 cycles (Fig. 23).

Many people have "clamps" in the fig. 23 back from sedentary work or stresses that restrict circulation. These exercises improve the circulation process.

TO IMPROVE BRAIN CIRCULATION:

This is the most important exercise for preventing aging. In the interval from 15 to 50 years, blood circulation in the vessels of the brain is reduced by half. Therefore, people lose their memory with age, become distracted. And Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS Since the entire body is controlled by the brain, health generally deteriorates when the brain loses control over the body.

Inhale, close your eyes, lean forward and fold like a penknife, facing horizontally to the floor, keep your hands behind your back. Do shallow half-squats, more like flexion and extension at the knee joint, until there is enough air received with a sigh.

Start with 7 curls for 1 breath - as one cycle. Do 5 such cycles.

For every third day, add one curl for each breath.

Five cycles of 15 curls will be enough for most, but if you want, you can train yourself up to 30 curls.

Attention! This exercise should not be done by people with high blood pressure and those who have had a stroke.

FOR THE MUSCLES OF THE PERINE OF PEOPLE OF BOTH GENDERS:

Take a deep breath and hold your breath. Tighten your perineal muscles for 1 second, then relax them for 1 second as well. Repeat the movements until the breath lasts. Do 3-4 cycles.

exercise opens reserve capillaries and improves blood circulation in the pelvic area, thereby having a beneficial effect on the uterus, ovaries and prostate (Fig. 24).

You can also train any particular part of the body that is weakened.

For example, the gastrointestinal tract.

Inhale and hold your breath, while doing a pushing movement with your hand on your stomach, with each new breath move the place of pressure. For chronic pain, hold your breath, press your hand in the sore spot and hold it until you have enough breath.

Nerve endings are blocked, and when you release your hand, blood rushes to the sore spot. Increased carbon dioxide content improves tissue oxygen supply and thus increases the chances of a cure.

As for the internal organs, it can be difficult to determine the exact location of their fig. 24 locations. But even if you influence the approximate location of the position of the desired organ, this is already better than nothing. Blood circulation improves, tissues are saturated with oxygen, and energy in neighboring areas increases.

Truly, the possibilities of this free and effective medicine are endless!

The purpose of anaerobics is to keep fit, improve health, increase energy in the body and stop aging. The proposed exercises only show you the way, having mastered them, later you can invent your own exercises.

take 15 minutes of morning anaerobics, and you will lay the perfect foundation for a day full of energy!

POSSIBLE REACTIONS OF PURIFICATION When exercising with a simulator or anaerobics for the first time within 1-2 months, cleansing reactions are possible. And it's natural. With improved blood supply and oxygen utilization by cells, the first thing that happens is an increased release of metabolic waste products. In this regard, such cleansing reactions occur as increased sweating, diarrhea, minor skin rashes, and slight fatigue.

When sweating, the body gets rid of excess toxins. Skin rashes also indicate that with an excess of toxins, some of them come out through the skin. When the gallbladder and bile ducts are cleansed, more bile enters the intestines, which causes increased intestinal peristalsis and, as a result, diarrhea. fatigue occurs when the body, when toxins enter the bloodstream, begins to fight them, which requires additional energy.

Other reactions are also possible. But all of them are necessary for cleansing the body, and besides, they are short-term, disappear within a few days.

Boris Aranovich. EFFICIENT BREATHING FOR MODERN HUMANS

CONCLUSION Usually, when talking about products or methods that promote healing and restoring health, they cite users' statements about the results obtained. I have a lot of testimonials about the successful use of the Smart Breathe device (both in writing and in video format). You can always find them on the website: www.smart-breathe.com I would not like to fill the book with these statements now, because my main goal is to convey knowledge about the endless possibilities of breathing exercises. As for the results, they are, of course, very convincing - both when working with health problems, and with the energy and psycho-emotional state.

Suffice it to say that our Smart Breathe device was of interest in India, and at the Max Hospital in Delhi, a two-month study was conducted with the participation of elderly people (37 people) who breathed with Smart Breathe on average 1 hour per day.

HERE ARE THE RESULTS OF THESE STUDIES:

1. Normalized pressure in those suffering from hypertension.

2. increased breathing power.

3. improved quality of sleep.

4. Decreased fatigue.

5. Increased vitality.

6. decreased symptoms in asthmatics.

7. Decreased symptoms in patients with heart disease.

8. Disappeared signs of depression in most patients.

9. General health index increased by 17%.

I want to note that these are the results obtained in only two months!

The full report "Effects of Smart Breathe in Community Dwelling elderly of New Delhi, India 2013" can be read here: http://mr-ab.se/klinisk-studie But the most important thing is that most people actually do these exercises and do not quit them, firstly, because they see fairly quick results, and secondly, because these classes do not take much time. I hope that the reader who has read this book will follow the example of the majority and discover new opportunities for maintaining and improving health.

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