How to Get Rid of Cramps in 1-2 Minutes (Easy Breathwork)
Millions
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 foot), and severe menstrual cramping (due to periods). This
simple breathing technique, "How to Get Rid of Cramps", was developed by 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. This technique can be also applied during night sleep.
Steps to Follow (How to Get Rid of Spasms)
Relax 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.
With
each breath, inhale a small amount of air (about 20-30% less than your usual
breathing). Make 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 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 breathing retraining so that you automatic
breathing pattern is slower and lighter (for higher body oxygenation).
If you use this breathing exercise during night sleep for spasms in legs, feet, or stomach; or spasms due to severe menstrual periods, lie on your chest or the left side.
Why does it work?
As a result
of this exercise, hypercapnia
(elevated CO2 levels) suppresses 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 periods.
Read more about the causes of cramps.

Warnings.
- 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
(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.
How automatic breathing parameters relate to spasms and cramping
(muscle, stomach, leg cramps in bed, period or menstrual cramps, and many others)
with the permanent way to get rid of cramps and spasms
| Respiratory Frequency* | Body Oxygen Test (morning result) |
Chances of cramps |
| More than 20 breaths/min | Less than 20 s | Very possible |
| 15-20 breaths/min | 20-30 s | Possible |
| 12-15 breaths/min | 30-40 s | Very rare |
| 12 or less breaths/min | > 40 s | Virtually impossible |
* You cannot measure your respiratory frequency just by counting it (more info: Breathing Rates)
Reference Web Pages: Breathing norms, Medical Graphs and Tables about Breathing Rates (Minute Ventilation) and
Body Oxygen in Healthy, Normal and Sick People
Breathing
norms Parameters, graph, and description of the normal
breathing pattern
6 breathing myths 6
myths about breathing and body oxygenation (prevalence: over 90%)
Hyperventilation Definitions of
hyperventilation: their advantages and weak points
Hyperventilation Syndrome in the
Sick. Table
1. Western scientific evidence about prevalence of CHV
(chronic hyperventilation) in patients with various chronic conditions
(34 medical studies)
Normal Minute Ventilation in
Healthy Subjects: Easy and Light Breathing (14 Studies)
Hyperventilation Prevalence Present in Over 90% of
Normal People (24 medical publications)
HV and hypoxia
How and why deep breathing reduces oxygenation of cells and tissues of
all vital organs
Body oxygen test
How to measure your own breathing and body oxygenation (a simple DIY test)
Body oxygen in healthy
Table 4. CP (body oxygen level) in healthy people (27 medical
studies)
Body oxygen in sick Table 5.
CP (body oxygen level) in sick people (14 medical studies)
Buteyko
Table of Health Zones with clinical description of most common zones
Morning HV Morning
hyperventilation effect or how and why critically ill people are most
likely to die during early morning hours
References: CO2 Effects Web Pages
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 and oxygen transport are controlled by
alveolar CO2 and breathing
Oxygen Transport depends on
breathing and these two effects (Vasoconstriction-Vasodilation and the Bohr
effect) are parts of two diagrams that summarize influences of hypocapnia (low CO2
content in the blood and cells) on circulation and O2 delivery
Free Radical Generation takes
place due to anaerobic cell respiration caused by cell hypoxia. Hence,
antioxidant defenses of the human body are also regulated by CO2 and breathing
Inflammatory Response is controlled by
breathing since hypoxia leads to or intensifies chronic inflammation through over-expression
of the hypoxia-inducible factor 1, while normal
breathing reduces these processes
Nerve stabilization takes place due to calmative or
sedative effects of carbon dioxide in neurons or nerve cells
Muscle relaxation or relaxation of muscle cells
is normal at high CO2, while hypocapnia causes muscular tension, poor posture
and, sometimes, aggression and violence
Brochodilation - dilation of
airways (bronchi and bronchioles) by carbon dioxide, and their constriction due
to hypocapnia
Blood
pH regulation and regulation of other bodily fluids
CO2: Lung Damage Healer: Elevated carbon
dioxide prevents injury and promotes healing of lung tissues
CO2: Skin and Tissue Healer
Synthesis of Glutamine
in the Brain, CO2 fixation, and other chemical reactions
CO2 myth
"CO2 is a toxic waste gas" myth
Breathing control
How is our breathing regulated? Why hypocapnia makes breathing uneven and erratic
References
Jansen PH, Joosten EM, Van Dijck J, Verbeek AL, Durian FW, The incidence of muscle cramp,
J Neurol Neurosurg Psychiatry. 1991 Dec; 54(12): 1124-5.
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