Buteyko breathing/pl

""Buteyko" to dodatkowy typ treningu w Prana Breath, dostępny w wersji Guru

Download:
Buteyko_shallow.trng
Buteyko_by_levels.trng

Działanie

Według autora metody, dra K. Buteyko, ta metoda oddechowa pomaga w nawet 150 schorzeniach, w tym:

• astmie oskrzelowej
• alergiach
• zatorach nosowych
• bezdechu sennym
• cukrzycy

Dzieje się tak, ponieważ - jak twierdzi Buteyko - choroby te są następstwem hiperwentylacji i hipokapnii, czyli, mówiąc prościej, zbyt szybkiej wymiany gazowej i spadku poziomu CO₂ we krwi. Metoda pozwala zwiększyć jego ciśnienie parcjalne i przywrócić kondycję.

Pochodzenie, historia

Metoda została przedstawiona pod koniec lat 50 przez sowieckiego lekarza, Konstantyna Butejkę.
Ma wielu zwolenników i została przedstawiona nawet w The New York Times, ale nie brakuje też krytyków.
Buteyko zalecał, aby zaczynać treningi pod okiem wykwalifikowanego i doświadczonego instruktora, a dopiero później ćwiczyć samodzielnie. W Prana Breath ten typ treningu został zmodyfikowany tak, by pomoc instruktora nie była konieczna.

Ustawianie treningu

1. Pobierz ten schemat, jeśli jeszcze go nie masz.
2. Wybierz wzór na karcie treningów lub karcie kontroli.
3. Dopasuj optymalną złożoność treningu, żeby ćwiczenia cieszyły, ale nie były zbyt łatwe. Użyj opcji na karcie kontroli lub karcie dynamicznej, żeby dopasować wszystkie parametry.

Proces treningowy

Buteyko shallow breathing

1. Choose the comfortable position, if you are the beginner - sit down.
2. Perform Buteyko test in Health tab.
3. Go to Training tab and start the session.
4. Relax your diaphragm, abdominal and facial muscles, keeping your back straight.
5. Roll up your eyes.
6. Breathe in slowly, trying to make your breath as silent and invisible as possible.
7. Breathe out slowly, concentrating on your relaxed diaphragm.
8. Sustain your breath, relaxing your belly and face muscles even more.
9. Keep breathing like this till the end of your training session.
10. It is recommended to perform 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.
11. 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

1. Choose the comfortable position, if you are the beginner - sit down.
2. Perform Buteyko test in Health tab.
3. Go to Training tab and start the session.
4. Relax your diaphragm, abdominal and facial muscles, keeping your back straight.
5. Roll up your eyes.
6. Breathe in slowly, trying to do that as silent and invisible as possible.
7. Breathe out slowly, concentrating on your relaxed diaphragm.
8. Sustain your breath, relaxing your belly and face muscles.
9. Breath in again, now for a bit longer time.
10. Retain the air, keeping your diaphragm relaxed.
11. Exhale slowly.
12. Sustain the air without creating the tension.
13. Keep repeating the steps 7-10 till the end of your training session.
14. It is recommended to perform 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.
15. 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?
If you have such or other questions, please look through the FAQ page.