Date:   6/7/2008 4:36:42 PM ( 16 y ago)
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URL:   https://www.curezone.org/forums/fm.asp?i=1189908

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The breathing exercise of Russian doctors to prevent insomnia

There is a simple breathing exercise developed by Russian doctors for insomnia. The exercise was used by many thousands in Russia since over 200 doctors, practicing the Buteyko self-oxygenation breathing method, taught it. (I translated many related medical papers.) This exercise helps to fall asleep much sooner. How is it done?
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In order to work, the exercise requires the following:
1. Go to sleep when you are really sleepy.
2. During sleep breathe only through the nose (if you cannot, learn the breathing exercise how to “unblock the nose”).
3. Do not sleep on your back (if this is your problem, learn the technique “how to prevent sleeping on the back”).

Relax all your muscles when you are lying in the bed on the chest or left side. Focus on your breathing for a minute. What do you feel? If the sensations are vague, take a deep but slow in-breath and relax to slowly exhale. Do you feel how the airflow goes through your nostrils? Do you have any sensations at the back of your throat? Are there any feelings about movement of air inside the chest and bronchi? What do you sense near your stomach?

Next, instead of taking your usual inhalation, take a slightly smaller inhalation (only about 5-10% less) and then immediately relax all muscles, especially upper chest and all other breathing muscles. Then immediately, take another (smaller) inhalation and again completely relax.

With each breath, take a small or reduced inhalation and then completely relax. You will soon experience very light air hunger. The goal is to preserve this light comfortable level of air hunger for 2-3 minutes.

It is OK that breathing is frequent during this reduced or shallow breathing. If you do the exercise correctly, you will notice the following signs:
- The arms and feet will get warm in about 2-3 minutes after starting the RB (this is the central sign);
- The nasal passages will become moist and the nose colder in about the same 2-3 minutes.

Important: do not fall asleep on the back and, generally, do not sleep on the back at all. Choose any other posture. Sleeping on the back makes breathing very abnormal and can reduce body oxygenation test results almost 2 times. It can cause asthma attacks, sleep apnea, snoring, dry mouth, and many other problems.
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Yours, Dr. Artour Rakhimov, Buteyko breathing teacher



 

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