Why is breath holding and how to train it

A person has to control breathing in various situations. So, when playing sports, including working with extra weight, swimming, running, and so on, a useful skill may be required. It is worth studying the techniques of holding, as well as finding out what are the benefits and harms of holding the breath, find out contraindications and rules for preparing for this exercise.

Breath holding rate and human capabilities

The average person is able not to inhale from half a minute to a minute. In some cases, this time is not enough. So, when immersed in water to a great depth, the maximum breath holding time increases to 3-5 minutes. Some of the followers yoga, in general, they can do without oxygen for about half an hour without harm to themselves. To reach this level, you need to train hard.

These include: lung capacity, metabolism, psychological characteristics, including the reaction to diving to depth.

What happens when you hold your breath

In view of the fact that such actions are a forced measure that changes the usual work of the body, scientists began to study the changes that occur to it during the interruption of oxygen supply. So, during the process under consideration, researchers made a number of measurements of indicators and various analyzes to study its condition. At the end of the experiment, the subjects were handed out letterheads in random order. People were asked to find them on it at the request of the person conducting the test, some had to be crossed out, others underlined. Scientists expected a decrease in brain activity, an error, but this did not happen. They then hypothesized that during the delay, a useful "diving reflex" was activated. It is characteristic of mammals that live in water and triggers the protection of the brain and heart, slowing the heart rate, reducing blood flow to the muscles. The vessels dilate, while in the rest of the body they narrow. Thus, the supply of oxygen to the brain does not stop.

There is another point of view on this process that explains the benefits of such exercises - the presence of internal and external respiration. The first provides oxygen to the body as a whole, and the second, which occurs through inhalation and exhalation, is aimed at the muscles and the nervous system. Properties and metabolic processes at the cell level are activated. This leads to disruptions in the functioning of the organism as a whole, its premature aging and other, often irreversible, processes.

With systematic training, the effect of holding the breath becomes noticeable after a long time due to the slow and steady, beneficial changes and preparation of the lungs.

The benefits of holding your breath for the body

There is some benefit to holding your breath if you follow the correct technique.

The benefits of holding your breath while inhaling

What is the benefit or harm of holding a sigh? Oxygen is gradually consumed from the muscles, due to their properties, it enters the blood from the pulmonary alveoli at lower pressure, the flow of blood to the heart and lungs increases. The ventilated surface of the lungs also increases (up to 100 sq. M). Interrupting on inhalation, carbon dioxide enters the lungs and remains there; it is not released back into the environment.

Thus, holding the breath while inhaling is good for health, because gas exchange is enhanced.

Why is holding the breath while exhaling useful?

When a person lingers on exhaling, completely different changes occur. After exhalation, the pressure in the lungs decreases significantly, due to an imbalance with atmospheric pressure, the vena cava narrows, which are located near the heart. This leads to a decrease in the flow of blood into it. While in this state, the heart does not contract, but the blood does not accelerate, because little goes there. Thus, the blood circulation process is disrupted. The ventilated surface of the lungs decreases, practically no oxygen is supplied, and carbon dioxide accumulates. The body begins to consume more electrons, the body temperature rises. Thus, holding the breath while exhaling is beneficial for health, because it is the stimulation of activity, the production of energy.

Benefits and harms of holding your breath underwater

Among experts, the debate does not end about the harm and benefits of holding your breath underwater. Beneficial Effects:

• increased ventilated surface and lung volume;
• improving the elasticity of blood vessels;
• improving the work of muscle and joint tissues;
• strengthening the muscles of the heart;
• activation of the brain;
• stabilization of the emotional background.

When a person is completely unfamiliar with the basics of breath-holding diving or is not prepared at all, he finds himself in extreme conditions, there is a possibility of an unpredictable reaction to them and harm to him. So, a long delay under water can cause the following harm:

• exacerbation of chronic diseases;
• skin diseases, allergies;
• decreased immunity, the possibility of contracting an infection.

Why is holding your breath dangerous?

A person cannot exist in an environment without oxygen, it can be very dangerous and harmful. So, at this time, there is a supersaturation with carbon dioxide, oxygen starvation occurs. When the blood supply to the brain fails, there is a risk of enormous harm - to get hypoxic fainting.

Upon ascent, the carbon dioxide content and partial pressure reach critical values, which turns off human consciousness.

Who is not advised to experiment with breath holding

Breath-holding skill training can heal and harm. It depends not only on the correct approach to preparation, but also on personal characteristics. So, there are a number of contraindications, namely:

• the presence of bad habits - the consumption of alcohol, nicotine, drugs, and so on;
• pregnancy;
• serious problems with the cardiovascular system;
• mental disorders;
• recovery period after surgery, illness;
• diseases of the endocrine system.

Holding your breath while sleeping

It happens that this happens involuntarily, for example, in a dream, due to the properties of our body. The respiratory process can be interrupted for 10-30 seconds, often this is accompanied by a change in complexion, which indicates the harm of such an action. This fact signals the presence of serious health problems, harm through exposure to possible diseases.It is very difficult to notice him on your own, so relatives, roommates and so on begin to sound the alarm. The ailment that causes great harm is called "sleep apnea". Without the presence of concomitant diseases, symptoms are quite rare - up to 8% of cases. Most often, apnea accompanies hypertensive diseases. In any case, to prescribe treatment, you must go to a specialist - a somnologist.

Preparing to hold your breath

Since most often it is necessary to linger and have to be immersed in water, preparation for this is important and useful from all sides, including equipment, equipment. First of all, you need to choose the right wetsuit and fins, whose properties will make the dive as comfortable as possible. However, the most useful and important part of preparation is continuous work on your own body.

It is necessary to be at a comfortable weight for yourself, get rid of extra pounds if necessary. Sports will help not only with weight loss, but also endurance and toning the whole body. It is recommended to spend leisure time actively, walking more often.

All dive preparation must be sufficient, consistent and complete. For a start, you should train with a simple breathing technique - a deep breath is replaced by slow exhalation. But it is necessary to carry out these activities with caution, not immediately giving a large load. Otherwise, dizziness and other negative consequences may occur.

Fear, anxiety and stress interfere with relaxation and can create additional difficulties when diving underwater.

Technique and exercises to increase breath holding

Holding the breath is correct and beneficial when it does not stress the person and his body. This result requires preparation and training of the body, their properties. Their goal is to prepare for low oxygen levels. They can be static or dynamic. The first ones are performed, as a rule, on land, the second ones - on water. Diving exercises must be performed under the direction of a trainer or other supervisor.

Holding your breath for weight loss

Breathwork has been carried out by yogis for several thousand years. They have eight stages of development, the fourth of which is breathing practice. The properties of pranayama, as this technique is called, includes functioning at the intracellular level. With its help, you can more effectively control your body and mind. With weight loss, oxygen saturation of tissues and "oxidation" of the environment play an important and beneficial role, which contributes to weight loss. This effect is achieved due to the synthesis of the corresponding enzymes.

Conclusion

Of course, there are benefits and harms of holding the breath, but more often this practice has a positive effect on a person. In life, situations may arise when it is forced to spend some time under water, then you will need improved properties and abilities. Often people themselves dive to the depths to enjoy the beauty of the underwater world. In addition, the breathing exercises themselves stimulate the production of stem cells. They not only help to find peace and harmony, but also prolong your life for decades, so the benefits are obvious.