View source for Buteyko breathing/ru

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'''Buteyko breathing''' is the extra preset [[training type]] in [{{GPLAY_URL}}h Prana Breath] app, available in [[Guru version]].

{| class="wikitable"
! Download: 
|-
| [[Media:Buteyko_shallow.trng|Buteyko_shallow.trng]]
|-
| [[Media:Buteyko_by_levels.trng|Buteyko_by_levels.trng]] 
|}

== Effects ==
According to the author of this method, Dr K. Buteyko, it improves the condition in case of [https://www.breathingcenter.com/list-of-reversible-diseases-buteyko-breathing-normalization up to 150 diseases], including the following:
* bronchial asthma
* allergies
* nasal congestion
* sleep apnea
* diabetes
It happens because all of those illnesses, as the the doctor claims, are the result of hyperventilation and hypocapnia, in simple, of over-breathing and low CO<sub>2</sub> level in blood. The method helps to increase CO<sub>2</sub> level, and this improves the health condition.

== Origin, history ==
The method was developed in late 1950's by Soviet doctor [https://en.wikipedia.org/wiki/Buteyko_method K. P. Buteyko]<br />
It has lots of advocates and followers (there's even the article in [http://www.nytimes.com/2009/11/03/health/03brod.html?_r=1&em The New York Times]), as well as [https://sciencebasedmedicine.org/buteyko-breathing-technique-nothing-to-hyperventilate-about/ critics].<br />
Dr Buteyko highly recommends to start practicing his method with the experienced and certified instructor, and later practice by yourself. 
In Prana Breath this [[training type]] is adapted even for people that cannot practice with an instructor but still need its effect.<br />

== Setting the training ==
# [[Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet.
# Choose this pattern in [[Training tab]] or [[Control tab]].
# Set the optimal [[training complexity]] so the training brings you joy, yet doesn't seem too easy. Use the options in [[Control tab]] and/or [[Dynamic tab]] to adjust all parameters.

== Training process ==

=== Buteyko shallow breathing ===
# Choose the [[comfortable position]], if you are the beginner - sit down.
# Perform [[Health_tab#Performing_health_tests|Buteyko test]] in Health tab.
# Go to [[Training tab]] and start the session.
# Relax your diaphragm, abdominal and facial muscles, keeping your back straight.
# Roll up your eyes.
# Breathe in slowly, trying to make your breath as silent and invisible as possible.
# Breathe out slowly, concentrating on your relaxed diaphragm.
# Sustain your breath, relaxing your belly and face muscles even more.
# Keep breathing like this till the end of your training session.
# It is recommended to perform [[Health_tab#Performing_health_tests|Buteyko test]] again. If the last result is better, that means you've trained in a correct way, and your blood oxygenation level has improved.
# After you're done, you might take some time for meditating and contemplating yourself.

==== Important tips ====
* Inhaling and exhaling is performed always through the nose.
* It's essential to '''keep your abdomen and diaphragm relaxed!'''
* '''''NB!''''' Make sure you don't force yourself, as the training should give '''''the slightest''''' feeling of air lack. After the session you shouldn't feel like you want to grasp the air avidly.
* If you feel the lack of air is uncomfortable, next cycle breathe in a bit more, and the uncomfortable feeling will disappear. If you don't feel any air lack, - you breathe in too deep, so next cycles try to inhale less air. 

=== Buteyko breathing by levels ===
# Choose the [[comfortable position]], if you are the beginner - sit down.
# Perform [[Health_tab#Performing_health_tests|Buteyko test]] in Health tab.
# Go to [[Training tab]] and start the session.
# Relax your diaphragm, abdominal and facial muscles, keeping your back straight.
# Roll up your eyes.
# Breathe in slowly, trying to do that as silent and invisible as possible.
# Breathe out slowly, concentrating on your relaxed diaphragm.
# Sustain your breath, relaxing your belly and face muscles.
# Breath in again, now for a bit longer time.
# Retain the air, keeping your diaphragm relaxed.
# Exhale slowly.
# Sustain the air without creating the tension.
# Keep repeating the steps 7-10 till the end of your training session.
# It is recommended to perform [[Health_tab#Performing_health_tests|Buteyko test]] again. If the last result is better, that means you've trained in a correct way, and your blood oxygenation level has improved.
# After you're done, you might take some time for meditating and contemplating yourself.

==== Important tips ====
* Inhaling and exhaling is performed always through the nose.
* It's essential to '''keep your abdomen and diaphragm relaxed!'''
* '''''NB!''''' Make sure you don't force yourself, as the training should give '''''the slightest''''' feeling of air lack. After the session you shouldn't feel like you want to grasp the air avidly.
* If you feel the lack of air is uncomfortable, next cycle breathe in a bit more, and the uncomfortable feeling will disappear. If you don't feel any air lack, - you breathe in too deep, so next cycles try to inhale less air. 

== Other questions ==
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?<br />
If you have such or other questions, please look through the [[FAQ|FAQ page]].

[[Category:Training/ru]]