Breathing Retraining: From Sick/Victims to Superhumans
How to Get Rid of Cramps in 2 Minutes (Period Cramps Too)
of people suffer from various types of cramps (spasms) every day (Jansen et al,
1991). The most common and painful types are stomach cramps, spasms in muscles
(e.g., legs or feet), and severe menstrual cramping (due to periods). This
simple breathing remedy was developed and used by over 150 Russian
MDs. They have successfully applied this method to thousands of their patients.
Virtually all people reported that they could prevent or stop their suffering in
about 1-2 minutes. This technique is used
to relieve severe menstrual cramps, stomach and leg-foot spasms, and many other
types of cramps. It can be also applied during night-time sleep.
Steps to Follow (How to Get Rid of Muscle Spasms)
all your muscles, the affected area included. Next, after your
usual exhalation, pinch your nose and hold your breath until you
experience initial discomfort, but bear in mind that you
need to breathe only through the nose after the breath hold.
When you release the nose after this period of breath holding,
instead of taking a large inhalation, take a smaller inhalation
using the abdominal (stomach) muscles only and then immediately
relax all muscles. Take another (smaller) inhalation using the
abdomen and again completely relax to exhale.
each breath, inhale a small amount of air (about 20-30% less than your usual
these inhalations only through the nose and using the abdominal muscles.
Then completely relax all your muscles. Your goal is to maintain a shortage
of air or air hunger for the next 1-2 minutes. This breathing technique
helps you to stop or eliminate cramping about 2-10 times faster than doing
nothing or using conventional techniques (relaxing and stretching the
affected muscles or area, and so forth). Severe spasms may require a period
of breath retraining so that your automatic
breathing pattern is slower and lighter (for higher body oxygenation).
If you use this breathing exercise prior night-time sleep for spasms in legs,
feet, or stomach; or spasms due to severe menstrual periods, lie on your
chest or the left side.
The YouTube video on the right side provides instructions for this breathing
How does it help in getting rid of cramps?
As a result of this exercise, higher CO2 levels
suppress increased (or abnormal) excitability of
neurons, restores normal transmission of signals in the nervous network that
controls work of muscle cells, and improves blood and oxygen delivery to the
affected area. The same mechanism is applicable to muscle spasms due to
severe menstrual periods and those during sleep at night.
While pain due to most leg spasms, and muscle or stomach cramps can be
reduced or stopped in 1-2 minutes, more time and higher body-oxygen levels (up
to 30-35 seconds) are required for elimination of suffering due to severe menstrual
How to get rid of cramps and period cramps for good
For many people, the above exercise is not enough to get rid of cramps
completely. Here are 3 steps to solve this problem completely (for over 90%
Solution 1. Nearly all people with poor diet can not get rid of their cramps
due to a lack of a certain unknown-yet chemical substance in vegetables that
makes cramps disappear. These vegetables (that contain this substance) are
dark (usually green or brown), such as broccoli, lentils (green and brown
lentils) and beans (but not from cans or jars); and possibly leafy greens,
like spinach, green or red lettuces, and so on. Try eating them for 1-2 days
and monitor the effects.
Solution 2. For many, but not all people, electrical grounding of the
body to Earth fixes cramps too. Cramps in the past were very rare since people had
a barefoot lifestyle, which provided humans with free electrons from Earth. On the other hand,
nearly all contemporary people carry a large positive electrical charge
(indicating electron deficiency). Grounding while sleeping and during the day is a
very effective method to get rid of cramps for good. You can learn more
about grounding and grounding techniques on pages devoted to
How to ground yourself.
Solution 3 (the ultimate "cramp-killer"). There is a simple number for the body oxygen test that you need to have 24/7 in order to be cramp-free 24/7. Find it out below....
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- If you suffer from hypertension, panic attacks, anxiety, or migraine headaches,
you may experience negative effects due to holding your breath too long. You can
apply a safer version of the same exercise without holding your breath: start to
breathe about 10% less and gradually accumulate air hunger.
- If you are in a poor health state, your breath hold is going to be short
(because of low body-oxygen levels) and your breathing pattern will
be frequent during this reduced
breathing exercise. This is normal because you are hyperventilating 24/7.
- Deficiencies in minerals (calcium, magnesium, sodium and potassium)
make spasms more frequent and severe. Learn methods and ways to check and correct these
nutritional deficiencies: Major
nutrients guide for body oxygenation.