Non-Silk Road. Breathing training for freediving and spearfishing photo video

Before naming exercises and work methods that are useful for the physical training of a submariner, it is necessary to determine the direction in which a personal training program aimed at improving underwater skills should develop.

The physiological characteristics of a submariner are based on the state of the cardiovascular system, which is responsible for transporting oxygen from the lungs to the tissues of the body; and if its condition is unsatisfactory, the supply of oxygen will be insufficient or even the supply of this vital gas may be depleted.

In the diagram shown here, you can see how changes in systolic impulse and heart rate can affect oxygen consumption at the same oxygen delivery to tissues or at the same cardiac output. High blood pressure also increases oxygen consumption.

Training planning

In all sports, but especially in breath-hold diving, if practiced at high level, you need to train regularly and with a heavy load, distributed over individual workouts. Often for organizational or weather-related reasons new exit in the sea is performed even before the previous one is “digested”. Therefore, to plan training, it is necessary to first check how great the fatigue will be after exercise, and what a rational rest period should be. This is especially important in underwater sports, as training requires large amounts of nutrients, vitamins, electrolytes and iron, which the body has difficulty replacing over time. short term. Additionally, to illustrate how a regular exercise program is designed, it is necessary to define what fatigue is.

Typically, this concept refers to a decrease in performance caused by a previous effort. However, it should be remembered that the state of fatigue can be determined by other factors. Fatigue depends on day and night rhythms and can be significantly increased due to lack of sleep. Additionally, travel and jet lag temporarily lead to increased fatigue and decreased productivity. Fatigue can also be a consequence of physical and mental stress, causing a reversible decrease in the performance of one or more organs or even the entire body. The load to which the body is exposed leads to a change in the biological balance and, consequently, in the processes of self-regulation, which is why the response to the stimuli of the workload (training) is incomplete, changes, or even is completely absent.

The accumulation of certain metabolic intermediates, such as lactic acid, can lead to limited and reduced performance; loss of certain substances, such as carbohydrates, iron electrolytes, amino acids, etc., also reduces results. In underwater sports in general, and in spearfishing in particular, it should be taken into account that excessive energy expenditure leading to overwork and fatigue is influenced not only by aspects of muscle metabolism. Neurological processes and high mental load(determination of hunting tactics, bottom topography and depth, attention to changing weather conditions) also limit the dynamics of productivity.

Training Basics

The human body, like all other forms of animal or plant life, can be considered as an independent biological unit that maintains a state of equilibrium between the internal and external environment, interacting with it through physicochemical and biochemical processes.

Maintaining this balance is the responsibility of the homeostatic system, which constantly monitors certain organic parameters, such as body temperature, blood sugar, blood pH, etc.

Body temperature

All energy reactions that produce the "fuel" needed for muscle contraction are exothermic reactions that produce heat; The body's rate of heat production is the rate at which energy is released from nutrients. Metabolic energy expenditure is measured in calories, that is, in the same way as it is measured energy value food. A person in a state of complete psychophysical rest can spend only 60–70 calories per hour, but during heavy physical activity his expenditure can reach 1500–2000 calories per hour. The main factors influencing body temperature include:

muscular work, which is perhaps the most significant factor causing an increase in temperature, since with very intense activity the release of energy can be up to 40 times higher than at rest;

effects of adrenaline and norepinephrine: when the sympathetic nervous system is especially active, the nerve endings release norepinephrine into the tissues, and the adrenal glands release adrenaline into the blood. These two hormones act on cells to increase their metabolic activity. In particular, these hormones accelerate the breakdown of glycogen into glucose and promote certain enzymatic reactions that increase the oxidation of food;

effects of thyroid hormone, which are similar to the effects of norepinephrine. The mechanism by which thyroid hormone acts on cells is very complex, but we can simply say that it increases the amount of most cellular enzymes, thus promoting all biochemical processes, which explains its effect on body temperature;

special dynamic effects of nutrients: this is another factor influencing body temperature. After eating, the digestion process begins with the release of energy. Typically, eating foods rich in fats and carbohydrates increases metabolism by 10-15%. Whereas food rich in proteins can speed up metabolism by 40-60%. This effect is associated with the body’s efforts to digest, absorb and assimilate nutrients.

All body tissues produce heat. At rest, the amount of heat produced by each muscle is small, but since about half of the body's weight is skeletal muscle, even at rest the musculature provides 30% of the total heat produced to maintain body temperature.

However, under water, thermoregulation takes on special importance, since difficult and prolonged movements are not performed there, sufficient to produce required amount heat; on the contrary, the goal is to limit metabolic processes to conserve oxygen. In addition, heat loss in water increases significantly: just imagine that human body immersed in water loses heat 25 times faster than at the same temperature in air.

Carbohydrates in the form of glucose are the main source of energy for muscle contractions. Immediately after absorption, glucose enters all liquid substances of the body without any changes. The average concentration of glucose (sugar) in the blood and intercellular fluid is about 90 mg/100 ml or 0.9 g per liter.

Before it can be used, glucose must cross the membrane covering the cell. However, the membrane's pores are too small for glucose molecules to cross easily. To enter the cell, glucose uses a “carrier,” namely a special protein that is located on the cell membrane and, by binding to glucose, allows it to enter the cell.

Regardless of the mechanism of penetration, the rate of glucose absorption within the cell depends on the amount of insulin available.

After eating a meal, especially one rich in flour products, the blood sugar level may increase so much that it is twice the normal level. Blood enriched with glucose immediately goes to the liver, which takes about two-thirds of excess sugar to regulate its amount and thus maintain normal glycemic levels. Ultimately, the liver can be said to be the “valve” for regulating glycemia by absorbing or transferring sugar into the blood.

Blood pH

We talk about “pH” when we want to determine the acid-base balance of a liquid. “pH” indicates the concentration of hydrogen ions in body fluids.

The normal pH of arterial blood is 7.4, while that of venous blood is approximately 7.35 due to the presence of more carbon dioxide, a waste product from energy production that forms carbon dioxide.

Taking a blood pH of 7.4 as the norm, we can speak of acidosis when its value drops below 7.4, and alkalosis in cases where its value exceeds 7.4.

The main effect of acidosis is depression of the central nervous system. Another important consequence is an increase in the frequency and depth of breathing. The effect of alkalosis is the opposite: overexcitation of the nervous system. The nerves become so excitable that they are activated automatically and repeatedly even in the absence of normal stimulating factors. As a result, tetany occurs - tonic muscle spasms like cramps.

Features and principles of training

Physical activity, recovery and subsequent adaptation are elements that are highly dependent on each other. The training stimulus immediately triggers biochemical and structural adaptation processes, for this reason it is always important to remember the two physiological consequences of training: “supercompensation” and “adaptation syndrome”. The first phenomenon is the body's reaction to a stimulus originating from the external environment, which to some extent changes the physiological balance in the body. Because of this equalization reaction, it is necessary for the athlete to train with a very specific frequency, so that at the moment of the body's greatest performance, subsequent training is always carried out, in accordance with the very principle of supercompensation.

Exercising too often or too infrequently does not stimulate the body; on the contrary, improvements do not occur, and may even cause Negative consequences, which lead to a deterioration in the quality of training and, consequently, the athlete’s results.

The second phenomenon concerns all those changes that do not disappear during the recovery process, but persist in the days following training and significantly improve the trained qualities. Such adaptation can be general, that is, affect all or most organs and systems, affecting the entire body; or specific, when it concerns mainly one system or part of the body. Adaptation can also be temporary or long-term. In the first case, it is lost at the end of the stimulus or shortly thereafter: an example of this is the dive reflex, which causes a noticeable decrease in heart rate during a dive, but disappears immediately after surfacing. In the second case, inaccurately called “stable,” long-term organic or functional changes occur, which are the body’s response to repeated stimuli of the same nature. This type of adaptation is, in fact, the very physiological phenomenon that we are trying to achieve in the process of special physical training, an example is the sports baricardia of high-level underwater hunters.

The principle of continuity of the training process

To train continuously means to avoid too much long periods inactivity during the training season. It is especially important to avoid such pauses in winter period when unfavorable weather and short daylight hours prompt most spearfishers to temporarily stop their activities. If you engage in additional activities, for example, training in the pool, special exercises, this will allow you to maintain your overall health at a satisfactory level. physical fitness even during the winter season.

The principle of gradually increasing training loads

The goal is to constantly increase the intensity and volume of training. We have already said that the body is able to respond positively to ever-increasing stimuli, provided that they progress intelligently. If the organism has to face stimulation from the external environment that far exceeds its capabilities, a “conflict” arises in which the organism becomes a victim of this stimulus. For example, within the training period it is better to first increase the number of breath-hold dives with the same duration, after which you can reduce their number by increasing the duration of each individual dive.

The principle of undulating load dynamics

Alternating the type of workload from one workout to another or within the same workout provides the body with a variety of stimuli that complement the preparation and allow the involved body systems to recover well. If, for example, we train two days in a row for endurance, performing intense exercises in swimming with fins, we risk reducing the result of the first day of training to zero; indeed, the muscles require 24 to 48 hours to recover and prepare for a new stimulus of the same nature.

The principle of individualization of loads

Each diver has unique technical and athletic abilities.

Individualization of loads means that the athlete receives loads that are as suitable as possible, in terms of quality and quantity, to his personal requirements and characteristics. Principles of repetition and monotony of movements

These two principles relate, first of all, to the development of a technically correct movement, that is, to the creation of such motor patterns that allow optimizing the result, avoiding useless energy costs caused by insufficient coordination when performing this movement.

Principle of Consciousness

From the point of view of motivation, awareness of the meaning of one’s actions is of great importance, which allows one to improve the perception of one’s own body and receive information from it about one’s physical condition.

The breath-hold hunter whose training goal is to improve apnea through psychophysical relaxation must understand the mechanisms that contribute to such improvement and how to make his training more effective.

Basic training parameters

To better understand how to build an individual training program, you need to know in detail the “ingredients” included in this “recipe”. These ingredients, usually called training parameters, when used and combined in different ways, allow you to create training programs for various purposes.

Typically, parameters may vary in frequency, duration, intensity, recovery period, volume and density.

Frequency refers to the number of workouts performed over a certain period. It is usually customary to take a week or a month as such credit periods. The amount of training depends on the personal characteristics of the athlete, the goals he has set, the level achieved, but, above all, on the time available. Some rules come from physiological issues, such as supercompensation, which sets a specific recovery time between workouts.

The duration of the workout should be set in such a way as not to demand more from the body than it can give. Training that is too long or too short does not bring any results, but on the contrary, it often has the opposite effect.

Training intensity is the percentage of the maximum result shown. Intensity, commonly referred to as workload, has two dimensions depending on how it is measured: by considering the load placed on the athlete (external load) or by measuring the organic response to a specific external stimulus (internal load). This difference is significant when planning training, since with constant external load we observe an increase in physical effort associated with fatigue. If, on the contrary, the training is carried out under constant internal load, it is necessary to gradually reduce performance due to a decrease in energy reserves and the ability of muscles to contract.

Recovery is an integral part of training. It is during these pauses that the body reorganizes its own forces in order to withstand subsequent exercises or training. Recovery time is determined depending on the intensity of the workout: the higher the intensity, the longer the recovery time should be. There are two recovery methods. The first implies complete breaks, and the second - incomplete. Taking a complete break after training means allowing the body to return to a state similar to the original one - this allows you to repeat the exercise and get a result very close to the previous one. Performing partial breaks means that the subsequent exercise is started before full recovery. Under such conditions, even if the next exercise is of the same intensity, it will be harder for the body, since it will be partially combined with the previous one.

Volume and density are two indicators that allow you to immediately visualize the characteristics of a single workout. They depend on a combination of the parameters described above. Volume represents the amount of work completed, regardless of the time spent. This indicator is important to monitor whether the principle of gradual increase in load is being implemented in practice. Density is the work performed directly by the body in response to the presented training stimuli. Indeed, it is determined by the relationship between operating time and recovery time.

Exercises

Having determined the parameters and method of combining training, it is necessary to establish work methods and exercises.

For simplicity, you can group exercises into five different work methods:

long-term or deep training improves peripheral gas exchange, optimizing oxygen consumption;

Breath-holding exercises at intervals improve tolerance to lactose and acidosis in general;

intermittent breath-holding exercises improve the ability to restore oxygen debt;

Relaxation exercises increase concentration and reduce energy expenditure;

Exercises for holding your breath statically on the surface of the water improve your ability to adapt and relax in the water.

Long or deep training

This training technique affects the mechanisms of gas exchange and oxygen transport. It creates conditions for increasing the gas exchange surface and the amount of trapped oxygen, which depend on the sum of the surfaces of all alveolar capillaries and the number of alveoli used. The larger the gas exchange surface, the more oxygen will be captured and carbon dioxide released at the pulmonary level. Long-term low-intensity training promotes capillarization, that is, the dilation of peripheral blood vessels and the opening of “dry” branches of peripheral capillaries that are not used in normal life.

Deep training consists of surface aerobic exercise. for example, swimming with fins on the surface with a snorkel; Alternatively, you can run, cycle or skate, but these exercises do not engage the muscles of the lower extremities like swimming with fins. For snorkeling, it is recommended to use short, soft fins.

Basic parameters of deep training:

intensity, heart rate 70–80% of the anaerobic threshold heart rate;

duration starts at 20 minutes and then reaches 50 minutes or more;

rhythm, constant.

Breath-holding exercises at intervals

With this type of training, lactic acid accumulates with each exercise. The main goal is to reduce recovery time by forcing the body to work in an acidic environment (lactic acid pH = 2.5). Increased tolerance to acidosis allows the breath-hold hunter to have the same performance during the first and last hour of the hunt. Parameters for this training:

intensity, speed 50 meters per minute;

duration, 80% of the maximum breath-hold in dynamics;

recovery, starting from 3 minutes after descent to 1 minute;

number of repetitions, from 6 to 10;

number of approaches, from 1 to 3.

Intermittent breath holding exercises

These exercises speed up your heart rate even while holding your breath and thus increase oxygen consumption. They are useful for training the ability to recover oxygen debt accumulated during a dive. The short duration of each individual stage allows you to not accumulate excess lactic acid and therefore do many repetitions without encountering the effects of interval training. In addition, a short recovery time maintains a certain oxygen deficiency in the athlete, and the same excess of carbon dioxide. Exercise parameters:

intensity, maximum possible;

duration (from 20 to 30);

recovery (25 to 40 seconds);

number of repetitions (from 10 to 15);

number of approaches (from 1 to 3).

Relaxation exercises

A necessary component of a normal training program. Based on the fact, proven by recent research, that muscular and psychological relaxation has a huge impact on the results of holding your breath.

Exercises for holding your breath in static underwater

Improves the ability to adapt and relax in water. You can perform various types of static breath holding depending on your preferences. In any case, the goal is to accustom your own body to the position that you want to maintain. In a great way The training will be a combination of short movements while holding your breath with immobility, again under water. Here are some examples (exercises 5 and 6 require a pool at least 3 meters deep):

holding your breath statically on the surface;

holding your breath statically at the bottom in a sitting position;

holding your breath in a static position while lying face down on the bottom;

holding your breath in a static position while lying on your back at the bottom;

“Triple” breath holding in static position.

We hold our breath in three different positions: a third of the total time is spent holding our breath in a vertical position with our hands resting on the bottom and our back leaning against the wall of the pool, the second third of the time is spent prostrate face down on the bottom, and the last third is spent standing on the bottom .

6) holding your breath in static Up & Down (Up and Down).

We hold our breath in three different positions: a third of the total time is spent holding our breath on the surface, the second third of the time is spent in a vertical position with our hands resting on the bottom and our back leaning against the wall of the pool, and the last third is spent standing on the bottom.

It must be emphasized that the above methods are the basis for creating a personal training program. It is important to assess the athlete's physical condition in order to determine subjective maximum values, based on which percentages and personal load times are calculated. Only through an individually tailored program can improvements be achieved or maintained during the inactive period.

Preparing for the resumption of underwater activities after the winter break

After a winter break, a breath-hold diver often asks himself how to prepare for the resumption of underwater activities.

IN last years Basically, you can find scattered information about physical preparation for breath-hold scuba diving, but often this question remains unanswered. Unfortunately, as often happens when there is no precise specific data, we first turn to the experience accumulated in traditional terrestrial species sport, which, however, does not take into account the basic principles and features of breath holding.

The difference is that in all land sports, increasing oxygen consumption values ​​(VO2 max) leads to improved athletic performance. This is like if you increase the volume of the engine cylinders in a car, also improving the fuel system, regardless of fuel consumption and the volume of the gas tank. When holding your breath, the goal, on the contrary, is to “increase oxygen economy,” in other words, a motor with a smaller cylinder volume that must travel the maximum possible distance while maintaining good performance. Indeed, in land-based activities the oxygen reserve is unlimited, but when holding your breath this is not the case!

Another mistake is winter muscle training using weights, elastic bands, etc. Increasing muscle mass significantly increases energy loss, reducing the time you hold your breath, and as a result has the opposite effect! It is also true that among submariners top class you can often see people with long body ectomorphic type, and not at all the mesomorphic type typical for bodybuilding. Breath-hold training in air also produces little benefit, since the actual improvement in dive time depends mainly on the reduction of psychophysical stress as a result of adaptation to the underwater environment. Indeed, both the dive reflex (the physiological mechanism by which the body slows down the heartbeat when it finds itself in conditions of holding its breath under water), and the ability to remain under water for a long time (adaptation to immersion and pressure, as well as practicing movements and body positions in a liquid environment ) can only be developed through exercise in water.

In general, in underwater breath-holding, as in any other sport, there are two main preparation points. The first concerns the general physical development, and can also help here alternative views sports The second is aimed at improving the specific characteristics of the discipline being practiced, and in the case of holding the breath, this can only be done in water. Dry land exercises may be useful for mastering some training techniques, but will not provide significant benefits.

Without going too deep, let's look at some practical examples to get some guidance:

a) jogging (long running at low intensity), cycling, cross-country skiing, skating, swimming, carried out at low intensity, improves the efficiency of the cardiovascular system and peripheral capillarization, thus contributing to the supply of oxygen to the muscles;

c) holding your breath in air allows you to completely safely get used to voluntary interruption of breathing and learn to control contractions of the diaphragm and stress caused by stopping breathing;

c) swimming pool: in order to increase the time of immersion while holding your breath, you need to resort to exercises performed under water, many of which are quite possible and should be done in the pool.

It must be emphasized that assessing a person’s athletic form is an indispensable tool for personalizing training and leads to improved results with the same amount of time spent.

Generalizations do not always produce the same results across different people. Planning the preparation period also depends on the available time and the season when you need to achieve the best results.

Two people who stop studying at different period, cannot expect equal results after the same time and training methods. So in other respects, two people who want to prepare for a summer vacation in different time, must carry out various planning.

And also two people who have the same time frame, but different physical and sports characteristics, need different training programs. To this end, a “sport-specific breath-holding assessment protocol” was introduced, based on numerous studies carried out in collaboration with experts in the field. This protocol provides:

psycho-emotional characteristics and determination of the level of anxiety;

basic cardiovascular assessment;

determination of recovery indicators;

determination of metabolic and energy consumption indicators;

measurement of lung volumes;

basic anthropometric measurements and elasticity determination chest;

determination of maximum breath holding in static and dynamic conditions;

sports performance.

All this is aimed at compiling a special training table.

Trenirovki_na_zaderzhku_dyxanija.txt · Last changes: 2014/02/12 12:52 (external change)

There are a number of practices for holding your breath that allow you to normalize the functioning of all body systems, improve well-being and increase awareness. Having mastered them, you will unlock the potential of your body, increase the productivity of your brain, and more. What are the benefits of holding your breath and how to perform breathing exercises correctly?

Benefits of holding your breath for the body

The practice of holding your breath allows you to start the process of intensive absorption of oxygen. How does this happen? The fact is that in the absence of access to air, the amount of carbon dioxide - CO2 - increases in the blood, which is a signal to the body: oxygen is needed. It is the excess carbon dioxide, paradoxically, that has a beneficial effect on the saturation of the body with oxygen.

Thanks to this, the following processes in the body are activated:

• improves blood flow to the lungs, heart muscle and other internal organs;
• blood pressure is normalized;
• blood flow to the brain increases;
• the activity of gas exchange processes is stimulated;
• the functioning of the parasympathetic nervous system is normalized;
• the production of endorphins - joy hormones - increases;
• the acid-base balance is restored, which has a positive effect on stress resistance.

Breath holding:

• improves well-being and mood;
• helps get rid of bad habits;
• helps maintain clarity of consciousness;
• reveals creativity;
• increases concentration, strength and endurance.

In yoga, breath-holding exercises are called kumbhaka. Antar-kumbhaka - stopping breathing on inhalation, bahir-kumbhaka - on exhalation. Next we will look in detail at the benefits of both practices.

Holding your breath while inhaling

The benefits of holding your breath while inhaling are especially noticeable if you manage to hold out without breathing for 1.5 minutes or more. You should start with less time and gradually increase it. A 90-second breath hold while inhaling allows you to:

• speed up metabolic processes;
• enhance cellular respiration;
• increase the intensity of cell regeneration;
• normalize mental activity.

With regular practice, these exercises prolong youth and improve the quality of life. A person perceives the surrounding reality more clearly and feels good.

Holding your breath while exhaling

This technique is more difficult than holding your breath while inhaling. The lack of oxygen in the lungs activates the body's need to receive this gas, and therefore it is quite difficult to refrain from inhaling. Most people hold their breath during exhalation for less time than during inhalation.

You can start holding the breathing process while exhaling for 20 seconds. This time period is not dangerous for the body, and there are no contraindications for this exercise No. Even such a slight holding of breath will increase the absorption of oxygen, which will have a beneficial effect on brain activity.

Some experts believe that if a person cannot hold his breath for 40 seconds while exhaling, there is something wrong with his body. This is not a reason to worry - regular training will increase your body's capabilities.

By artificially delaying the moment of inhalation after exhalation, you can:

• lower blood pressure due to the vasodilating properties of carbon dioxide;
• reduce excitability and strengthen the nervous system;
• normalize salivation and sweating;
• improve the functioning of the gastrointestinal tract.

Holding your breath - good or bad for health?

The benefits of holding your breath for the brain, cardiovascular and nervous system are undeniable. However, in some cases this practice can cause harm. You can't do these exercises:

• during pregnancy, especially in the early stages;
• for cerebrovascular accidents;
• for diseases of the respiratory and cardiovascular system;
• for pathologies of the endocrine glands.

If you have bad habits, holding your breath won’t be dangerous if you don’t try too hard and start practicing gradually. Many note that breathing exercises help quickly get rid of addictions, including nicotine and alcohol. Thus, breath-holding exercises are recommended for people with eating disorders, smokers, alcohol and drug addicts.

Holding your breath should be treated with caution in case of mental pathologies. Although these exercises are often used to treat depression. In any case, it is better to consult your doctor first. You should not start practicing kumbhaka after you have recently had an injury or surgery. Breath-holding exercises cannot be done if you have apnea, a disease associated with involuntary cessation of breathing (usually during sleep).

Holding your breath underwater. Freediving - benefits and harm

You can begin holding your breath underwater only after successful practice on land. Even if you can easily remain without breathing, it is still dangerous to dive without the supervision of a trainer or other experienced person - this is fraught with accidents. It’s better to start in the pool, only then can you move on to diving without scuba gear in open water - scuba diving, or free diving. Constant monitoring of your condition is necessary. If diving is difficult for you, it is better to abandon it.

Freedivers can hold their breath while inhaling for 10 minutes or more. The absolute record is 22 minutes 30 seconds - this result was demonstrated by the German athlete Tom Sytas. Of course, even a delay of a few minutes will not be easy. By gradually increasing the time interval, you will achieve better results.

Holding your breath underwater:

• increases lung volume;
• increases the elasticity of blood vessels;
• strengthens the heart muscle;
• increases muscle endurance and strengthens the ligamentous apparatus;
• improves brain activity;
• from the point of view of energy flows, it normalizes energy metabolism in the body, restoring a sense of harmony and integrity.

As for the harm, holding your breath for long periods of time under water causes defensive reaction immunity to circumstances atypical for the body. Skin rashes and other allergic reactions, worsen chronic diseases. In addition, too much stress makes the body more vulnerable to infections. As with practices on land, freediving must be approached thoroughly and consistently. But in the end, freediving has a positive effect on health.

Techniques and exercises for developing breath holding

Technique for performing breathing exercises:

1. Exercise on an empty stomach.
2. Breathing exercises are best done while sitting.
3. Before classes, do not smoke, drink coffee or alcoholic beverages.
4. While holding your breath, your back should be straight and your muscles should be relaxed.
5. Before you start exercising, you need to improve your physical fitness. Do some gymnastics or fitness. Yoga is also great.
6. Immediately before holding your breath, you need to ensure even deep breathing for several minutes. The more deep inhalations and exhalations you take, the longer you can hold your breath in such exercises,
7. Mastering the technique of holding your breath while exhaling takes longer than breathing while inhaling. Be prepared to work consistently.

Exercises:

1. The classic way to hold your breath while inhaling is the ratio 1:4:2 (1 - inhale, 4 - hold your breath, 2 - exhale). A conventional unit is equal to one pulse beat or step. This best exercise for those who continue. You should inhale through your nose. For beginners, a ratio of 4:2:4 is suitable.
2. Exhale and freeze for half a minute. Listen to the sensations, focus on doing the exercise. When the desire to inhale becomes strong and pulsating, take a smooth breath. Gradually increasing the time you hold your breath will develop your lungs and cardiovascular system.
3. Holding your breath as you exhale, wait half a minute, then exhale the remaining air to the end (and they usually remain) and only then inhale smoothly.

Tips from professional freedivers who will teach you how to hold your breath for up to 8 minutes or more, presents with a link to zefirka.net.

Learn to take a deep breath


Take a breath. Only your shoulders and chest went up, didn't it? If yes, then you are using only the upper part of your lungs to breathe and you are breathing incorrectly. If you want to inhale more oxygen for a deep sea dive, you need to start using the full capacity of your lungs. Correct breathing starts from the diaphragm.
Inhale deeply through your mouth and imagine your lungs filling with oxygen, starting from the bottom. They are now filled to the diaphragm. Further, the air reached the sternum. And finally, the tops of the lungs in the upper part are filled with air

2.

What happens to the body when you hold your breath


When a person holds his breath for long time, his body goes through three stages. Firstly, due to the increase in CO content in the body, you will develop desire take a breath. If you start to resist it, convulsions will begin in the diaphragm. It's just your body's way of saying, “Hey buddy, our CO levels are up here, maybe you should stop fooling around?”
If you can overcome these cramps, the second stage will begin, in which the spleen will pour up to 15% of fresh oxygen-rich blood into your circulatory system. In humans, this usually occurs when the body goes into shock, but in marine mammals, such as whales and seals, a similar “ventilation” of blood in the spleen constantly occurs. When this oxygen-rich blood enters the bloodstream, the freediver stops cramping and feels more energized.
The third stage is loss of consciousness. The brain uses about 20% of the oxygen entering the body. When the brain receives a signal that there is not enough oxygen in the blood, it simply turns off. If this happens while a diver is diving, the sea will become his grave. Professional freedivers learn to recognize these signals and determine how much time they have to dive. When they experience cramps, they know they have a few more minutes to spend underwater. When oxygenated blood from the spleen enters the freediver's body, he understands that it is time to surface so as not to lose consciousness under water.
breasts According to professional freedivers, a deep breath should take 20 seconds.

3.

Static apnea training


This technique is used by deep sea divers to train the lungs to withstand the effects of holding their breath for long periods of time. They are called static because during their execution it is necessary to remain in place, not float or move at all. There are two training programs: the first will help cope with excess CO2, and the second will increase the volume of the lungs and, therefore, the amount of oxygen stored in them.

4.

CO table

As you can see, the rest periods get shorter and shorter from set to set. During the rest period, it is important to breathe calmly without resorting to hyperventilation. If you cannot hold your breath for a minute, reduce this time to an acceptable level for you. If it's 30 seconds, you're fine. Just add 5 seconds every day. Perform the program once in the morning and once in the evening.

5.

Table O


Using the program you see on Chart O, your lungs will be able to store more oxygen and function better when oxygen is scarce. In this exercise, you will have to hold your breath longer, but the periods of rest remain the same. As in the previous case, you can start with 30 seconds and add another 5 every day. Both workouts can be done on the same day, but they must be separated by a period of at least several hours.

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

Benefits of holding your breath

Holding your breath has a beneficial effect on the body, because during the process of temporarily stopping breathing, the body has the opportunity to distribute the accumulated energy throughout all organs of the body. We're talking about here special form energy - Prana. This concept comes from yogic practice and has not yet been studied by modern medicine, but this does not mean that such energy does not exist. The fact that the phenomenon has not been studied simply means that at the stage of development at which the science of our days is, we have not yet reached the level to evaluate and study more complex phenomena than those that can be easily studied by empirical methods.

What is Prana

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

What happens when you hold your breath

While holding your breath while inhaling, the work of internal processes in the body is activated. There are 2 types of breathing: external and internal. Inhalation and exhalation are primarily responsible for the first type of breathing, which is necessary for the functioning of the nervous system and muscles, and the second is responsible for all cells in the body. It is holding the breath that activates cellular respiration, which receives less attention, which leads to aging of the physical body and imbalance in internal work body systems. There is no need to explain that a lack of cellular respiration is the cause of the development of pathologies.

Holding your breath while exhaling

Holding your breath while exhaling is much more important than holding your breath while inhaling; it is more difficult to perform, and it is shorter in time than holding your breath while inhaling. What the time parameter depends on is easy to understand if we remember that after inhalation, oxygen is still in the lungs, so gas exchange processes occur, the body does not clearly feel a lack of O2. While when exhaling, there is no more air in the lungs, the blood is filled with CO2 and signals the body that O2 is required. Therefore, it is more difficult for us to hold our breath as we exhale.

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

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

What does holding your breath do as you exhale?

It is believed that if you can hold your breath as you exhale for at least 40 seconds, then your body is in excellent shape and your carbon dioxide levels are at the proper level. Let us remember that it is vital that this level does not fall below 6-7%, because CO2 is responsible for metabolic processes in the body and the synthesis of amino acids, is a vasodilator and an excellent sedative.

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

Unlike the sympathetic system, which activates the body, the vagus nerve calms the heart rate and slows the pulse, but it also has a beneficial effect on the digestive system, increasing salivation and sweating. This suggests that the Yang process predominates in the body. It is associated with heat production. It is no coincidence that when you start practicing pranayama with Kumbhaka while exhaling, then even in a cool room you will feel warm. This is the body’s reaction associated with the activation of the vagus nerve.

How to increase breath retention

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

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

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

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

Krishnamacharya

Breath-holding exercises

Once you have prepared, you can perform pranayama. To begin with, it is better to opt for simpler pranayama, such as Samavritti, or “square” breathing, and Anuloma Viloma. At first, you can omit holding your breath while exhaling and perform only Kumbhaka while inhaling. This will allow you to prepare for more complex pranayamas, and later you can complicate the performance by doing both Kumbhakas - on inhalation and on exhalation.

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

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

Why hold your breath in pranayama?

The important role of Kumbhaka in pranayama is to increase, redirect and redistribute the Prana received during inhalation in the body. It is no coincidence that yogis recommend performing pranayama in poses while sitting on the floor - in this way you direct the flow of Prana from the lower centers to the higher ones, which activates them: energy from the lower centers passes to the higher ones. You consciously regulate the flow of Prana in a more effective way, preventing it from settling and stagnating in the lower chakras.

Redistribution of Prana energy

Now that the energy is concentrated in the higher parts, your consciousness begins to work differently. It is no coincidence that pranayama practitioners notice how their interests in life change. The spiritual sphere is activated, so what previously would have seemed like something speculative, devoid of connection with real life, begins to look different - now it truly interests you, and all because your understanding of life and its values ​​has changed. If in the past your consciousness was centered in the area of ​​the three lower chakras, then after practicing holding your breath in pranayama, you noticed changes in your psychological state and life values.

This effect also occurred as a result of simultaneous meditation practice. When you concentrate on your breathing and working with Prana, your brain is at its most efficient. Its untapped possibilities are opening up. These are not siddhis yet, but even such small changes will indicate to you the extent to which we underestimate our abilities, considering analytically acquired knowledge to be the only reliable support in life.

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

What does holding your breath do?

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

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

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

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

This material is solely for developing interest in the topic.

Holding your breath allows you to integrate the body's systems.
Holding your breath while inhaling can temporarily raise your blood pressure.
Holding your breath as you exhale lowers blood pressure, facilitating blood circulation.
Holding your breath while inhaling affects the sympathetic nervous system.
Holding your breath while exhaling affects the parasympathetic nervous system.

What should you remember when holding your breath?

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

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

As you practice, create a place of calm in your mind and observe the changes in your body and mind. In the practice of holding your breath while inhaling or exhaling, remember that the goal is to switch metabolic activity, balance the nervous system and emotional control.

TYPES AND EFFECTS OF BREATHING

Breathing is the main tool. Improving breathing is the foundation for:

Ensuring health and vitality;
- discovery of creativity of emotions;
- mood control;
- development of concentration;
- providing a sense of connection.

Mindfulness of breathing begins with recognizing the breath as both simply physical breathing and as the subtle life force of the body and mind. We will study and break the habit of ignoring the breath. Think about breathing in broader terms than just inhaling and exhaling. Imagine that the breath and its movements are connected with all movements of all emotions and thoughts.

Breath and Word are closely related. They form the platform from which everything begins, and they build the shape and direction human life. They govern our relationships with ourselves and with others. If we can consciously control certain patterns, shaping the abilities of breath and sound, we can creatively direct our lives and possibilities.

The first thing a baby does when it leaves the womb is take a deep breath. We push water out of our lungs and begin to persistently pump our diaphragm and lungs to get air - the invisible source of our life on Earth. Then we scream! We proclaim our arrival. All the doctors, nurses and parents are waiting for that first sound, the Word that means we are whole, we are expressing ourselves and we are alive!

At all times, the sages have told us that in order to get to Heaven, become subtle in our perception and control our destiny, firstly, we must improve our breathing and, secondly, appreciate every word we say out loud or silently. yourself a word. The simplest approach to this practice is to use and control physical breathing. This will lead to control of words and emotions.

Simple Natural Breathing

In correct Simple Natural Breathing, the Navel Center is in motion: as you inhale, the stomach protrudes outward, and as you exhale, it draws inward. We use inhalation to become wider and exhalation to become taller.

Many people have learned to breathe the other way around: as they inhale, they suck in their stomach, thereby reducing the space for breathing. Especially those people who often worry or smoke are committed to this habit.

To learn how to breathe correctly, use natural, calm breathing and consider the following points:
- wear clothes that are loose around the abdomen; such clothing will not impede the movement of the diaphragm;
- sit with a straight back, shoulders should be relaxed, eyes closed; you can do natural breathing while lying on your back.
During Natural Breathing, we breathe through the nose, which filters, warms and humidifies the air.
Try to perform full exhalations, during which the lungs are emptied as much as possible.

Characteristics of Breathing

The quantity, quality and circulation of breath create the basis of vitality and creativity. It is a barometer of how much energy usually flows through us and how much reserve energy we have built up for emergencies. Most people don't breathe correctly. Signs of shallow, spasmodic breathing and breathing are common top part lungs. Lack of relaxation and well-being, both on a personal and collective level, as well as other factors, interfere with proper breathing. Of all the positive changes that can occur, deep and long breathing is perhaps the most effective for greater wellness.

Physical Aspect

All movements require tension, however, when a person cannot freely return from muscular or mental tension to a relaxed state, he becomes stressed. Stress causes weak breathing - shallow, impulsive, breathing from the upper part of the lungs in a very rapid rhythm, which leads to chronic tension and weakening of the nervous system. And weak and incorrect breathing, in turn, increases susceptibility to stress. All this creates the basis for diseases and disorders in one or another body system.

Emotional Aspect

We hold a huge amount of tension and emotional trauma in our muscular structure in the form of a kind of muscle armor. Correct breathing, which changes our breathing habits and characteristics, allows us to free ourselves from tension. As we increase overall body flexibility and expand our lungs, our sensitivity increases as our armor decreases.

Breathing rate

When we consciously slow down our breathing rate, we benefit ourselves greatly. Typically, men breathe at a rate of 16-18 cycles per minute, women breathe at a rate of 18-20 cycles per minute.

Breathing 8 cycles per minute

Feeling more relaxed. Relieve stress and increase mental awareness. The parasympathetic nervous system begins to be affected. Healing processes are taking place.

Breathing 4 cycles per minute

Positive changes in mental function. Strong sense of awareness, increased clarity visual perception, increased sensitivity of the body. The pituitary and pineal glands begin to coordinate more precisely, producing a meditative state.

Breathing 1 cycle per minute

20 sec. inhale - 20 sec. inhalation delay - 20 sec. exhalation Optimal interaction between the hemispheres of the brain. Deep calming of anxiety, fears and worries. Openness to feeling your presence and presence of mind. Development of intuition. The whole brain works - especially the anterior part of the cerebral hemispheres.

Long Deep Breathing (Yogic Breathing)

Long Deep Breathing is the first technique usually taught after Simple Natural Breathing has been mastered. Long Deep Breathing uses the entire volume of the lungs, including three sections:

Abdominal or lower;
- chest or middle;
- clavicular or superior.

Long Deep Breathing begins by filling the abdominal cavity, then expanding the chest, and finally lifting the upper ribs and collarbones. Exhalation occurs in negative sequence: first the air comes out of the upper part of the lungs, then from the middle. Finally, the Navel Center is drawn inward towards the back.

Benefits of Long Deep Breathing

Relaxes and calms due to its effect on the parasympathetic nervous system.
- Reduces and prevents accumulation toxic substances in the lungs, helping to cleanse the small air alveoli.
- Stimulates brain chemistry, the formation of endorphins, which helps in the fight against depression.
- Helps the brain reach a new level of activity.
- Pushes spinal fluid towards the brain, providing more energy.
- Deep, long breathing combined with concentration stimulates the pituitary gland and improves intuition.
- Maximum filling of the lungs revitalizes and reconfigures the magnetic field.
- Purifies the blood.
- Regulates the acid-base balance of the body, which affects the ability to manage stressful situations.
- Activates and cleanses nerve channels.
- Helps in breaking down habitual subconscious patterns such as fears and feelings of insecurity.
- Helps in the fight against addictions.
- Gives the ability to manage negative states and emotions, maintaining clarity, sanity and patience.

Breath Hold

The purpose of holding your breath is to gradually adjust the nervous system.
The main thing in the skill of holding your breath is the ability to hold your breath correctly while inhaling or exhaling. Instead, we often “just hold our breath.” We block our breathing, retract our chin, tense our neck and throat muscles, and tense our tongue. This crude technique can create a lot of tension in the eyes, the back of the head, the heart and the neck. Such a delay of more than 10 seconds occurs due to the cessation of breathing by creating opposition between the various muscle groups that are involved in breathing. It may be dangerous. Every time you perform this incorrect technique, you are training your subconscious mind to repeat the mistake.

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

To hold your breath while inhaling:
- Take a deep breath.
- Direct your attention to your collarbones and upper ribs.
- Raise your upper ribs slightly and hold them in this position.
- Relax your shoulders, throat and face.
- Tuck your chin in.
- Calm down.
- If you feel the urge to exhale, take a small breath instead.
To hold your breath while exhaling:
- Start with a full exhalation.
- Pull the Navel Center towards the spine.
- Lift your lower chest and diaphragm.
- Allow the upper ribs to relax.
- Do not bend your spine when you try to exhale completely - this will disrupt the functioning of the diaphragm.
- Tuck your chin in.
- Calm down.
- If the muscles begin to give impulses to inhale, consciously exhale a little more. This technique can significantly increase the duration of the hold without tension or struggle.

Benefits of Holding Your Breath

Holding your breath allows you to integrate the body's systems.
- Holding your breath while inhaling can temporarily raise your blood pressure.
- Holding your breath as you exhale lowers blood pressure, facilitating blood circulation.
- Holding your breath while inhaling affects the sympathetic nervous system.
- Holding your breath while exhaling affects the parasympathetic nervous system.

Breath of Fire technique

Breath of Fire is fast, rhythmic and continuous breathing without pauses between inhalation and exhalation. The length of the inhalation is equal to the length of the exhalation. (Approximately 2-3 breaths per second).
- It is always performed through the nose with the mouth closed unless otherwise indicated.
- Breath of Fire comes from the Navel Center and solar plexus. As you exhale, the air is powerfully pushed out through the nose by drawing in the Navel Center and solar plexus towards the spine. This movement occurs automatically if you close the diaphragm quickly.
- As you inhale, you need to relax the upper abdominal muscles, the diaphragm will stretch down, and the inhalation will seem like part of relaxation, and not an effort.
- The chest remains relaxed and slightly elevated throughout the breathing.
- If breathing is done correctly, there can be no stiffness in the arms, legs, face or abdomen.

Start practicing Breath of Fire with 1-3 minutes. Some people can easily perform Breath of Fire for 10 minutes. Some people experience dizziness at the very beginning. If this happens, take a break. It is normal to feel tingling and lightness as your body adjusts to new breathing and new stimulation of the nervous system. Concentrating on the point between the eyebrows can relieve these sensations. Sometimes these symptoms are a result of this technique releasing toxins and other chemical elements. Symptoms can be relieved by consuming a large number of water and following a light diet.

Breath of Fire is not hyperventilation or belly breathing
- There are limitations in the practice of Breath of Fire. These apply to pregnant women and women going through their menstrual cycle.

Benefits of Breath of Fire

Frees the lungs, mucous membranes, and blood vessels from toxins and deposits.
- Increases lung capacity and gives vitality.
- Strengthens the nervous system to withstand stress.
- Restores the balance between the sympathetic and parasympathetic nervous systems.
- Increases physical endurance and prepares you to perform effectively.
- Adjusts the subtle electromagnetic field so that the blood is saturated with energy.
- Reduces addiction habits to drugs, smoking and bad food.
- Increases oxygen supply to the brain, awakening a focused and neutral state of mind.
- Activates immune system and can help prevent many diseases.
- Provides synchronization of biorhythms of body systems.

Alternate Nostril Breathing

In this breathing is always relaxed, deep and full. Left hand lies on his knee. Thumb right hand close your right nostril and use your index finger or ring finger Close your left nostril with your right hand.

Close your right nostril and inhale gently and completely through your left nostril.
- Then close your left nostril and exhale through your right.
- Then inhale through the right nostril.
- Close your right nostril and exhale through your left.
- Continue, changing nostrils after each inhalation.

Benefits of Nadi Shodhana Breathing

Alternate breathing through both nostrils has the following effects:
- Balances the right and left hemispheres of the brain
- Integrates and grounds.
- Cleans channels.
- Creates a deep sense of well-being and harmony on the physical, mental and emotional levels.
- May help with headaches, migraines and other symptoms related to stress.
- Inhale through the left nostril, exhale through the right: helps to calm down and integrate unwanted negative emotions and stress.

Wonderful on its own if done before bed.
- Inhale through the right nostril, exhale through the left: gives clarity and a positive mood. Helps you focus on what's important.

Proportional Breathing

When we breathe in different respiratory proportions, we change the time of inhalation, retention and exhalation. Usually we breathe in the same proportion - with equal inhalations and exhalations. Consciously changing the proportionality of breathing produces different effects.

When you focus on inhalation, the sympathetic part of the nervous system increases your heart rate and increases your blood pressure. With an emphasis on exhalation, the parasympathetic nervous system calms the heart, nerves and has a beneficial effect on digestive system. It relaxes and provides cleansing, both on the physical and emotional levels.

Channel cleansing

Breathing in the ratio 1:4:2 (Inhale - 1 count, hold - 4 counts, exhale - 2 counts) It has a powerful cleansing effect.

Breathing through the Left and Right Nostrils

The simple mechanism of closing and opening the nostrils provides a wide range of techniques for controlling moods and energies. The nerves coming from the two hemispheres of the brain cross at the level of the point between the eyebrows. The left hemisphere is connected to the right side of the body and the right nostril; the right hemisphere - with the left side of the body and the left nostril.

At any given time, we breathe predominantly through one nostril. The dominance of one or another nostril changes every 90-150 minutes. The length of this cycle reflects the universal rhythms, individual temperament, state of mind and physical balance of a person. The rhythm itself is associated mainly with the hypothalamus and pineal gland, as well as other areas of the brain.

You can use the technique of inhaling and exhaling exclusively through the right or left nostril in order to manifest the qualities associated with this nostril. For example, breathing only through the left nostril can help overcome compulsive eating habits.

Cannon Breath

Cannon Breathing helps cleanse and strengthen the parasympathetic nerves, and also improves digestion. Cannon Breathing is the breathing of Fire performed through the mouth.

During Cannon Breathing:
- The mouth forms the shape of the letter "o". At the same time, you should not stretch your lips too much.
- Breathing pressure is placed on the cheeks, but despite this, the cheeks should not be inflated.

Segmented Breathing

With segmented breathing, we break the inhalations and exhalations into several equal parts, separating each part a little, so that each part has its own clear beginning and ending. It stimulates the central nervous system and endocrine system.
Instead of inhaling in one long breath, we break the breath into separate "inhalations" and "subexhalations."

Try not to retract your nostrils as you inhale and exhale, or breathe deeply. The purpose of this breathing is to stimulate certain nerves. Keep your nostrils relaxed and pay attention to the sensation of your breath and the movement of your diaphragm.

Type of segmented breathing Impact

4 parts inhale
1 part exhale - healing, filling with energy, uplifting

4 parts inhale
4 parts exhalation - clarity, awakening, impact on the endocrine glands

8 parts inhale
8 parts exhalation - calmness, feeling the center

8 parts inhale
4 parts exhalation - focusing, filling with energy

4 parts inhale
8 parts exhalation - calm, liberation, relaxation

Breath of a Lion

Leo Breathing is powerful breathing from the upper chest and throat. It detoxifies and is good for the throat as well as the thyroid gland.

Stick your tongue out of your mouth and stretch it towards your chin.
- Breathe powerfully, forcing the breath from the root of the tongue so that it is silent.

Whistling Breathing (Beak Breathing)

When breathing with a whistle, the nerve endings in the tongue activate the thyroid and parathyroid glands, and the volume of the lungs increases.
- Fold your lips into a beak shape.
- Inhale, making a thin whistle.
- Exhale through your nose.

A variation of Beak Breathing

Inhale through your nose and exhale whistlingly through your mouth. Listen to the subtle whistling sound as you breathe.

Sitali Pranayama

Sitali Pranayama is known for its powerful cooling and relaxing effects on the body. With this type of breathing, the mind becomes clearer. This breathing lowers body temperature and helps digestion processes.
Execution technique
- Roll your tongue into a tube.
- Inhale through your tongue rolled into a tube.
- Exhale through your nose.
You may notice a bitter Taste on your tongue at the beginning. This is a sign of detoxification and will disappear over time.

Breath of Sitkari

Sitkari breathing is used to cleanse and activate the endocrine system. You inhale through clenched teeth and exhale through your nose.

Breathing Vatskar

During Vatskar breathing, we inhale air in small sips through the mouth. We do not lower the air all the way to the stomach, but only to the lungs.
Example: Take 8 or more breaths of air, then exhale slowly through your nose.

In Hatha Yoga, holding the breath releases energy (prana) and allows it to be distributed effectively. At this moment, the yogi can direct it to any place where he considers necessary. Yogis practice kumbhaka to control prana and thoughts.

There are three types of kumbhaka: the first type is external or pulmonary breathing, the second is internal or cellular breathing and kumbhaka.

The first is pulmonary, or external breathing. It ensures the functioning of the nervous and muscular systems and gas exchange in the alveoli. External breathing includes two phases: inhalation and exhalation. Yoga distinguishes two more:

1) Rechaka - exhale;
2) Kumbhaka with empty lungs;
3) Puraka - inhalation (its effectiveness depends on exhalation);
4) Kumbhaka with full lungs.

All pranayama exercises consist of modifications of these stages. From the point of view of pranayama, holding the breath is of paramount importance, and the other two stages are a necessary condition for the implementation of Kumbhaka.

The second type is internal, or cellular respiration. Internal breathing involves all the cells of the body, and this is one of the main tasks of pranayama.

Kumbhaka is one of the three types of pranayama, namely puraka, rechaka and kumbhaka. There is also a fourth type called kevala-kumbhaka, which is divided into two types: antaranga and bahiranga. Holding your breath causes certain state in the brain, certain changes in the spinal column, as well as in the physical body. Pranayama affects the nervous system and therefore the brain. You don't have to work your lungs intensely.

Kumbhaka is performed in two ways: sahita and kevala. When the breath is held deliberately and deliberately, it is sahita. Sahita kumbhaka is a pause in breathing:

a) after a full inhalation before the beginning of exhalation (antara or puraka kumbhaka)

b) after complete exhalation, preceding inhalation (bahya or rechaka kumbhaka).

Kevala means spontaneously or absolutely.

Kevala kumbhaka is a pause in breathing without regard to puraka or recaka, similar to when an artist is completely absorbed in his art or a worshiper holds his breath in adoration of his subject. This state is often preceded by trembling in the body and fear, similar to the sensations overwhelming a person who is faced with the unknown. Patience and perseverance will overcome these feelings. Kevala Kumbhaka is instinctive and intuitive. In this state, one is completely absorbed in the object of one's worship and isolated from the world, experiencing a feeling of bliss and peace that surpasses understanding. Individuality is in tune with the Infinite (Hatha Yoga Pradipiha, II, 71).

Antara kumbhaka (antar kumbhaka) is the holding of the Lord in the form of cosmic or universal energy, which is immersed in individual energy. This is the state where the Lord (Paramat-ma) is united with the individual soul (jivatma).

Bahya kumbhaka (bahir kambhaka) is a state in which the yogi surrenders his very self in the form of breath to the Lord and immerses himself in the Breath of the Universe. This is the noblest form* of self-surrender, when the yogi's personality is completely immersed in the Lord.

Puraka, rechaka and kumbhaka produce different effects in the body.

Effects of holding your breath.
Holding your breath while inhaling while inhaling affects the sympathetic nervous system; may temporarily raise blood pressure. Holding your breath while exhaling affects the parasympathetic nervous system; lowers blood pressure, facilitating blood circulation.

Also, the effect of holding your breath depends on its duration. There are several grades of Kumbhaka with full lungs.

1. Kumbhaka lasting from 3 to 20 seconds.

The purpose of this type of Kumbhaka, accessible to everyone, is to promote the assimilation of inhaled air. During normal breathing, a person uses 6% of the 21% oxygen contained in the air. Thus, exhaled air contains 14 -15% oxygen. This is enough to revive a person by performing mouth-to-mouth artificial respiration. Holding your breath promotes more complete absorption of oxygen by the lungs and the release of excess carbon dioxide. In this case, breathing is performed with maximum efficiency. This type of Kumbhaka can be practiced anywhere; it has no contraindications. It is also a necessary preliminary step for the following exercises.

2. Kumbhaka lasting from 20 to 90 seconds.

If the breath hold lasts more than 20 seconds, then its results are more obvious. It is not dangerous if all Directions are followed. At the initial stage, it is advisable to study with a Teacher. Holding your breath lasts up to reasonable limits (do not force your body and do not use willpower!). Depending on your discretion, this exercise can be done every day.

3. Kumbhaka lasting from 90 seconds to several minutes.

This type of Kumbhaka can cause a controlled precomatose state in a yogi and completely restore the lost capabilities of the body.

Most important aspect pranayama is kumbhaka. It also matters how you inhale and exhale air, but it is the breath-holding that needs to be developed. Kumbhaka stimulates the abilities inherent in the higher areas of the brain and actually affects the entire brain, develops it, stimulating all the nerve endings, it is one of the main techniques leading to purification of the mind.

There are eight ways in which pranayama can be practiced, but there are only two ways to perform kumbhaka. Breathing can be delayed either internally or externally. Both of these forms of kumbhaka are performed using conscious control of the breath, but there is another form of kumbhaka that is performed spontaneously through the practice of pranayama. It is called Kevala Kumbhaka. It goes beyond the internal and external object.

Perfections achieved in yoga by kumbhaka.

“Nothing is unattainable in the three planes of existence for one who has mastered Kevala Kumbhaka and can perform the retention for as long as he wishes.” Hatha Yoga Pradipika

When perfection in pranayama (kevala kumbhaka) is achieved, “nothing is unattainable in the three planes of existence.” These three planes are conscious, subconscious and unconscious - jagrat, swapna and sushupti. Sahita pranayama affects the conscious and subconscious levels, that is, the body, prana, mind and soul. Kevala Kumbhaka results in the awakening of the unconscious mind and body and leads to a state that goes beyond them. If there is awakening on all three planes, what cannot be achieved or what may remain unknown in this world?