Normal breathing
Learning to breathe
according to our physiological need
In order to benefit from these exercises as much as you can, you must first observe your breathing WITH GREAT ATTENTION.
Count the number of times you breathe or the number of your breathing cycles per minute. Also note whether you make a small 2-4
second pause after exhaling and before inhaling again. One breathing cycle is the time between two inhalations (or exhalations).
Nowadays, the indicator falls between 15 and 18 for most people. Since the capacity of one breath is usually approx. 0.5 litres, the
average person breathes 7.5 to 9 litres per minute. Ill people have an air capacity of more than 10 litres. If you breathe 15 times per
minute, your breathing cycle lasts 4 seconds. It is obvious that the necessary pause (of up to 4 seconds) no longer FITS into those 4
seconds. The conclusion - even a person who breathes 15 times per minute is breathing WRONG regardless of the fact that doctors
basically consider such people healthy.
To explain things, let us take a look into the distant past, to the time when life began. At the time, approx. 90% of the earth’s
atmosphere consisted of carbon dioxide, which is WHY it became the natural building blocks for LIVING CELLS. Biosynthesis
appeared - plants used carbon dioxide and in return provided the atmosphere with oxygen. Slowly this caused the composition of the
atmosphere to change. Regardless, the FIRST animals were still at the mercy of the atmosphere that even then contained quite a lot
of carbon dioxide. Thus, the cells of animals (and humans) continue to require an environment that NO LONGER EXISTS on earth -
by now plants have utilized nearly all of the carbon dioxide, and due to natural life cycles, carbon dioxide that was within the plants
has fallen into the depths of the earth and has turned into valuable mineral resources (coal, crude oil, peat). Due to ancient biological
memory, living cells need to have 6-8% carbon dioxide and 1-2% oxygen, while blood should contain 7-7.5% carbon dioxide and the
air mixture in the pulmonary alveoli needs to contain 6.5% carbon dioxide. 
But where then do we get the carbon dioxide we so desperately need for life - a MERE 0.03% of carbon dioxide is left in the
atmosphere, with the large majority of it having been replaced by a SENSELESSLY great amount of oxygen - altogether approx. 21%.
Thus, there is no way we can get enough carbon dioxide from the air outside. Both animals and humans alike get it from food, where
it is acquired from one of the final phases of the digestive process - digestion releases the carbon that forms the basis of proteins,
fats and carbohydrates; as a result of the burning processes that take place with the help of oxygen, these compounds are
transformed into the PRICELESS basis of life, carbon dioxide.
           Art of breathing lies in the fact - how to exhale the MINIMUM amount of carbon dioxide.

When nature was designing the human, there was plenty of carbon dioxide in the atmosphere, and humans themselves too produced it in excess as PHYSICAL activities were dominant in the lives of early humans. In such conditions, nature only supplied humans with sensors (neural receptors) for detecting one half of the equation - they only react, when there is TOO MUCH carbon dioxide in the blood that NEEDS to be disposed of. For the same reason nature “forgot” to create sensors that would know what to do when the carbon dioxide level in the blood or cells falls BELOW the critical level. This is why the modern human, whose physical load/exercise forms barely 2% of the vital amount, happily sits through business lunches or spends time in their beloved social networks clueless to the fact that their body is on a catastrophic route to untimely death.
To push death further away, we will now begin to train our breathing.
Firstly, we choose the position
Most people have heard that breathing exercises are connected to the sitting positions proposed by yogis, the most popular of which is
the lotus position. This is ALMOST true, with the exception that a yogi already IS a yogi and can sit in whatever position they like. If you
too were already a yogi, you would not have any need to read the teachings here.
In short, we will be training in a lying down position on our side with even bedding under the side - a couch or bed with a hard base
- and a small pillow under the head. The lower hand is on the pillow a few centimetres in front of the face. The upper hand is loosely on
the side. The lower leg is almost straight or bent less than the upper one, as seen on the picture.
The choice of position is not arbitrary, because:
a) the pressure on the organs located in the abdominal cavity is smallest in this position and thus the diaphragm can move more easily;
b) this position enables you to feel that sucking in your stomach is not just stomach-in-stomach-out, but that the muscles in the stomach are divided into three groups: the lower, central and upper. At first these exercises will only require you to use the lower muscles. The more the exercises develop our abdominal muscles, the more we will begin to incorporate the central and upper muscles, until we achieve a level that
the entire abdomen can be a maximum retracted. In order to MAXIMIZE the movement of the diaphragm.
Secondly, let us choose a breathing rhythm.
I propose the following:
Inhale
Exhale
Pause
6 seconds
6 seconds
3 seconds
Use the clock ticking heard on this page to count the seconds
We will not attempt to achieve any kind of temporal growth in this phase because the only goal of this exercise is TO GIVE THE BODY’S BIOLOGICAL CLOCK A NEW RHYTHM that it can then use when it goes into resting mode, for instance while lying calmly in front of a TV or sleeping. And, as an additional bonus, your health will begin to improve.
Length of the exercise:
If you exercise daily, you should breathe like this for the first 1-2 weeks for 12 minutes at a time, while lying on the right side (less
pressure on the heart). During weeks 3-4, the length of the exercise is already two times 12 minutes. The first half on the right side
and the second on the left side, with a 1 minute break for changing sides.
From the fifth week we will move on to the full cycle, i.e. three times 12 minutes. It is not necessary to increase this capacity
DURING ONE EXERCISE SESSION, even if you exercise for a whole year. On the other hand, you may even do 10 of the simple 12
minute cycles in a day if you find the free time, whether it be on a train or a plane in a comfortable half lying down position …

Requirements for breathing:
a) You must exhale the same amount of air as you have thus far, i.e. 0.5 litres, but stretch the process from 2 seconds to 6.
b) As you exhale, begin to slowly contract your lower stomach muscles.
c) At the end of the exhalation suck your stomach in with additional strength while also flexing the anal sphincter muscles. Keep
the muscles flexed for the entire 3 second pause. Relax the muscles a moment before you begin inhaling.
What did we achieve with this exercise?
This can again be easily explained using some numbers:
a) The air outside has around 21% of oxygen, but the air that exits the lungs is not wholly WITHOUT oxygen either. Exhaled air
contains approx. 14% of oxygen, which means that the human body does NOT NEED more than 7% of the existing air
quantity. If we reduce the amount of air we breathe, the worst that can happen is that the air we exhale has slightly less
oxygen.
b)  If we look at the oxygen content of blood, we see that the arterial blood that enters the cells has approx. 94-99% of oxygen,
but the venous blood that exits the cells STILL has as much as 75%. As you see, the question is not about a lack of oxygen
but rather the body’s ability to OBTAIN it from the blood. Our goal with these exercises is to improve our body’s ability to
OBTAIN oxygen from the blood and improve gas exchange.
       If you do the versions of the training exercises brought on this page and achieve normal breathing - 4 times per
minute with the air capacity of 2 litres, you will already have made a SIGNIFICANT STEP towards improving your
health and lengthening your life.
What are the PRACTICAL and health benefits of the air capacity of 2 litres per minute?
Ancient wise men of the Orient believed that if ONE GENERATION truly wanted to and would begin BREATHING CORRECTLY, most diseases would be wiped off the planet.
ToivoBreathing - Exercises with EXACTLY counting the seconds
Firstly, we will train our body to breathe 4 times per minute. Now if we calculate, 0.5 litres times 4 is 2 litres of air per minute,
many will probably be frightened at how should that amount of air be enough if before we were consuming 8 or more litres
per minute.
Actually, once we look at some breathing and lung related numbers, you will see that you need not worry about that. During calm
breathing, this 0.5 litres is called your breathing capacity. If you add the ADDITIONAL strong inhalation to this breath, you actually
inhale an additional 1.5 litres, which is called the inhalation reserve. If you make an effort to push additional air out by force after
your normal exhalation, this addition is also approx. 1.5 litres - this is called the exhalation reserve. Yet, even after the most forceful
exhalation, approx. 1.0 litres of air still remain in the lungs. If we add all these numbers, we get 4.5 litres. This is called the lungs’
vital capacity. These numbers may change according to gender, age and physical condition. For instance, for sportsmen, the lungs’
vital capacity may be 6-8 litres. On the other hand, approx. 0.15 litres of air that never participates in the gas exchange process
constantly remains in the respiratory system, located between the nose and the pulmonary alveolus. This last bit of air never reaches
the alveolus during an inhalation and is the first to fly out when you exhale.
© 2013 Copyright Toivo Räni - All Rights Reserved

Breathing exercise - a journey towards health and happiness

It is easy
Everyone is capable of counting seconds
It is free
You do not need specific clothes, a separate place
to exercise, and you do not need to hire a trainer
It is effective
It is completely based on human physiology
It saves time
You do not necessarily need to go anywhere to
exercise
Doctor Artour Rakhimov also says that the MODERN (commercial) yoga teachings are wholly different from the teachings as they were hundreds or thousands of years ago.

1. Since a normal human INHALES and EXHALES only through their nose (air can only exit the mouth during talking and singing)
then at the 2 litre air capacity, the NOSE can DO what nature intended it to: a) warm the air when it is cold, to avoid cold air
from entering and damaging the lungs; b) moisturise dry air; c) catch dust from the air and bind it; d) catch and NEUTRALIZE
disease creating germs and bacteria that move in the air.
As the brain forces the nose to fulfil its assignments, it happens that especially when it is cold, the blood vessels in the nose
contract to make the airflow smaller for the nose to be able to do its job. Since an untrained human body is not used to such a
small amount of air, people OPEN THEIR MOUTH to get additional air, allowing all the dangerous cold, germs and bacteria
STRAIGHT into the lungs without any obstacles. And then people are surprised - WHY did I fall ill?
2. When large quantities of air move quickly towards the lungs, the oxygen molecules bump against the walls of the bronchial
tubes at HIGH SPEEDS, combine that with the fact that humans ARE a system with electric potential, the molecules become
electrically affected and as a result approx. 2% of the inhaled oxygen turns into free radicals that destroy everything on their
path. Now where is the first place the blood from the lungs goes? I hope you agree, when I say that the HEART and BRAIN. Do
these organs need cell-killing free radicals?
When a small amount of air moves slowly, such free radicals do not appear.
3. ADDITIONAL BONUS. Once you have reached the 4 times per minute rhythm, where the heart automatically begins to imitate
the ticking frequency of a clock, i.e. unnoticeably takes on a pulse of 60 beats per minute… As a result, you will begin to
receive more cuddles in your relationship. The reason is simple - the biofield that surrounds you begins to radiate
overwhelming peace, plus the slow, steady rhythm that gets transferred through direct contact will also cause the person next
to you to experience both physical and spiritual PEACE that is stored in the subconscious; the nervous tension, stress and
anxiety begin to disappear in your partner. The other person feels safe next to you and would always like to be with you.
.
Why do we cope with less air amount?
However, if at a given moment, if you want to do breathing exercises, but don`t have the possibility to be down,
so you can do exercises in a random comfortable sitting position.
Making exercises are always better than not at all to do!