Oxygenate Yourself: Breathe Less (Buteyko Breathing Book)
Foundations of the Buteyko breathing method; 94 pages
This is my small e-book about importance of breathing
and theoretical foundations of the Buteyko breathing method. This book is
based on my numerous lectures, seminars, talks and presentations in different
countries around the world.
The book is available here only in software downloadable PDF form. It has 94 pages (about 1.1 MB).
The objective of this book is to explain simply:
- normal and abnormal breathing patterns;
- the consequences of overbreathing or chronic hyperventilation;
- the importance of the breath holding time test for human health;
- quality of life factors and their relation to breathing;
- various life style factors and their influence on breathing;
- the appearance and development of various diseases and their relation to
breathing.
Content of the book Oxygenate yourself: breathe less
Introduction.......................................................................................................2
Chapter 1. CP (control pause): your oxygenation index................................3
1. 1 You can easily measure your oxygenation index............................................3
1.2 What are the CP
norms?................................................................................4
1.3 How much are usual CPs when we are
sick?..................................................5
1.4 The CP: the most accurate parameter of health...............................................7
1.5 What is the typical CP of people with various
diseases?..................................7
1.6 Can I often measure my
CP?.........................................................................7
1.7 Is the CP stable or very changeable during a
day?..........................................8
1.8 What are the main daily factors that influence CP
changes?............................8
References for Chapter 1...................................................................................10
Chapter 2. Breathing and oxygenation.........................................................12
2.1 What is normal
breathing?...........................................................................12
2.2 What is the pattern of normal
breathing?.....................................................12
2.3 How do sick people usually
breathe?...........................................................13
2.4 What is the typical pattern of breathing of sick
people?...............................13
2.5 What happens with the pattern of breathing and oxygenation for terminally
ill people and during acute life-threatening episodes? ........................................14
2.6 What is the breathing pattern for people with very large
CPs?.....................15
2.7 How many people have normal
breathing?..................................................16
2.8 What is a relationship between ventilation and the
CP?...............................17
2.9 More breathing .#8211; less oxygen in tissues!?
Why?...............................17
2.10 Greatest health-related superstitions of humanity........................................18
2.11 Why CO2 is often considered a "toxic, waste and poisonous"
gas?...........19
2.12 What are the primary physiological effects of low
CO2?...........................20
2.13 When chronically hyperventilating, should I experience all these bad
effects?................................................................................................24
2.14 How do people with diseases react to voluntary
hyperventilation?.............25
2.15 Deliberately heavy breathing can create problems, but does it have any
relation to real
life?...........................................................................................25
2.16 How is our breathing
regulated?................................................................27
2.17 Why is it not possible for a sick person to resume normal breathing using
will
power?.......................................................................................................27
2.18 Do people notice their overbreathing
(hyperventilation)?.............................28
References for Chapter 2.................................................................................29
Chapter 3. Breathing and modern diseases................................................30
Introduction....................................................................................................30
3.1 Asthma.....................................................................................................32
3.2 Heart disease............................................................................................33
3.3 The brain and the central nervous system..................................................36
3.4 GI (gastrointestinal) problems...................................................................37
3.5 Cancer.....................................................................................................38
3.6 Hormonal problems..................................................................................40
3.7 Other health concerns...............................................................................41
References for Chapter 3...............................................................................42
Chapter 4. Breathing and quality of life.....................................................45
Introduction...................................................................................................45
4.1 Can heavy breathing cause problems with
sleep?........................................45
4.2 Are breathing and digestion
connected?......................................................48
4.3 What is the link between breathing and common body
postures?.................49
4.4 How is the joy of physical activity related to
breathing?..............................50
4.5 Which feelings and emotions can people experience because of
hyperventilation?...........................................................................................51
4.6 Which personal skills and abilities are
affected?..........................................52
4.7 What about the influence of temporary hyperventilation on performance?...52
4.8 What is the impact of breathing on perception of the outer
world?...............52
4.9 How can people react when there is a lack of normal
perception?...............53
4.10 How are addictions connected to
breathing?.............................................53
4.11 Can being overweight be caused by
hyperventilation?..............................54
4.12 Is there a connection between taking medication and
breathing?...............54
4.13 Does overbreathing make life less
meaningful?........................................55
4.14 Do we accomplish less in a personal life when breathing is
heavy?...........56
4.15 What problems in society would be solved if normal breathing were again,
as
long time ago, a norm of life for most
people?..............................................56
References for Chapter 4.................................................................................57
Chapter 5. Why do we breathe too
heavily?..................................................59
Introduction.....................................................................................................59
5.1 Does an open mouth affect
health?..............................................................59
5.2 Is physical inactivity a
factor?.....................................................................60
5.3 What about
overeating?..............................................................................60
5.4 What breathing changes occur during
sleep?...............................................61
5.5 Can overheating make us breathe
more?......................................................61
5.6 What about poor posture and tense
muscles?...............................................61
5.7 Do we breathe more while
talking?.............................................................62
5.8 Can nutritional deficiencies influence
breathing?.........................................62
5.9 Can toxic chemicals and pollutants from air, water, food and other sources
lead to
hyperventilation?...................................................................................63
5.10 Are there any special factors for
babies?...................................................63
5.11 Is psychological stress
important?.............................................................63
5.12 Do other factors also generate
stress?........................................................64
5.13 Which factors are practically most important when we get
sicker?............65
5.14 Do old movies and films show that breathing in the past was
different?.....65
Chapter 6. The Buteyko breathing method and related questions.............67
6.1 Work of Professor Buteyko and his colleagues..........................................67
6.2 Clinical trial for asthmatics in Glasgow (2003).............................................67
6.3 Clinical trials for asthmatics in New Zealand and Australia........................68
6.4 Russian and Ukrainian trials for patients with liver problems, AIDS,
radiation
disease, childhood asthma, adult asthma and heart disease............................69
6.5 Were there any clinical trials or studies for heart
patients?..........................71
6.6 Is the efficiency of oxygen extraction depended on
breathing?....................71
6.7 I have been taught that yogi and very healthy people have deep breathing and
that deep breathing is good for the health. Is that
wrong?..................................72
6.8 Can I try voluntary hyperventilation in order to feel its
effects?...................72
6.9 I like to go to yoga classes and swimming. Are they good for my breathing
and
health?........................................................................................................73
6.10 Are there many activities and health therapies that improve
breathing?.....73
6.11 Flyers and websites of Buteyko practitioners rarely say anything about the
breathing exercises. Are there
secrets?..............................................................74
6.12 Are there some special personality traits that help me with learning the
method?.........................................................................................................74
6.13 Can I get healthier by practicing breath holding or delays in
breathing?....74
6.14 Is it useful to practice slow breathing since healthy people have small
breathing frequency?......................................................................................75
6.15 How soon can I achieve normal breathing and a 60 s
CP?.........................75
6.16 What are the typical long-term results (after year or two) and do many
people achieve a 60 s
CP?.................................................................................75
6.17 Are there many people who claim that breathing retraining was useless for
them?.................................................................................................76
6.18 How do I know that a certain breathing teacher is good for
me?................76
6.19 Why did Professor Buteyko introduce his norms for
breathing?.................76
6.20 Is it possible that some people can have large CPs while still having
health
problems or being
sick?....................................................................................77
6.21 What are the changes in breathing during breathing
retraining?..................78
6.22 How much time should I practice daily in order to progress with
breathing?.................................................................................................78
6.23 Are there any age
requirements?................................................................78
6.24 If I have achieved normal breathing and a 60 s CP, should I practice these
breathing exercises for the rest of my
life?........................................................79
6.25 Do all people need this large amount of physical
activity?.........................79
6.26 How can I let them
go?.............................................................................80
6.27 Does the Buteyko method help with all
diseases?......................................80
6.28 Is CO2 the only reason for the success of the Buteyko
method?................80
References for Chapter 6................................................................................82
Appendix 1. How to find the CP using other breath holding time tests....83
Appendix 2. Summary and explanation of normal respiratory and some
related
values........................................................................................83
Normal parameters of different lung volumes............................................83
Normal parameters of lung ventilation........................................................83
% saturation of hemoglobin with oxygen and amount of dissolved oxygen at
different O2 pressures.............................................................................84
Normal gas content of the arterial blood...................................................84
Normal gas content of the venous blood..................................................84
Normal components of work of quiet breathing........................................84
Normal gas exchange parameters at sea level............................................85
Appendix 3. Typical changes due to the Buteyko breathing exercises and
subsequent normalization of breathing................................................86
Content of the book................................................................................89
About the author Dr. Artour Rakhimov.......................................................93
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Reference pages: Breathing norms and medical facts:
-
Breathing
norms: Parameters, graph, and description of the normal
breathing pattern
- 6 breathing myths: Myths and superstitions about breathing
and body oxygenation (prevalence: over 90%)
- Hyperventilation: Definitions of
hyperventilation: their advantages and weak points
- Hyperventilation syndrome:
Western scientific evidence about prevalence of chronic hyperventilation in patients with chronic conditions
(37 medical studies)
- Normal minute ventilation: Small and
slow
breathing at rest is enjoyed by healthy subjects (14 studies)
- Hyperventilation prevalence: Present in
over 90% of
normal people (24 medical studies)
- HV and hypoxia:
How and why deep breathing reduces oxygenation of cells and tissues of
all vital organs
- Body-oxygen test (CP test)
: How to measure your own breathing and body oxygenation (two in one) using a simple DIY test
- Body oxygen in healthy:
Results for the body-oxygen test for healthy people (27 medical
studies)
- Body oxygen in sick
: Results for the body-oxygen test for sick people (14 medical studies)
- Buteyko
Table of Health Zones: Clinical description and ranges for breathing zones:
from the critically ill (severely sick) up to super healthy people
with maximum possible body oxygenation
- Morning hyperventilation: Why people feel
worse and critically ill people are most
likely to die during early morning hours
References: pages about CO2 effect:
- Vasodilation: CO2 expands arteries and arterioles facilitating perfusion
(or blood supply) to all vital organs
- The Bohr effect:
How and why oxygen is released by red blood cells in tissues
- Cell oxygen levels: How alveolar CO2 influences
oxygen transport
- Oxygen transport: O2 transport is controlled by
vasoconstriction-vasodilation and the Bohr effects, both of which rely on CO2
- Free radical generation:
Reactive oxygen species are produced within cells due to anaerobic cell respiration caused by cell hypoxia
- Inflammatory response: Chronic inflammation
in fueled by the hypoxia-inducible factor 1, while normal breathing reduces
and eliminates inflammation
- Nerve stabilization: People remain calm due to calmative or
sedative effects of carbon dioxide in neurons or nerve cells
- Muscle relaxation: Relaxation of muscle cells
is normal at high CO2, while hypocapnia causes muscular tension, poor posture
and, sometimes, aggression and violence
- Bronchodilation: Dilation of
airways (bronchi and bronchioles) is caused by carbon dioxide, and their constriction
by hypocapnia (low CO2)
- Blood
pH: Regulation of blood pH due to breathing and regulation of other bodily fluids
- CO2: lung damage: Elevated carbon
dioxide prevents lung injury and promotes healing of lung tissues
- CO2: Topical carbon dioxide can heal skin and tissues
- Synthesis of glutamine
in the brain, CO2 fixation, and other chemical reactions
- Deep breathing myth:
Ignorant and naive people promote the idea that deep breathing and breathing
more air at rest is beneficial for health
- Breathing control: How is our
breathing regulated? Why hypocapnia makes breathing uneven, irregular and erratic.
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