Maintaining the constancy of the composition of the alveolar air is ensured by continuously carried out respiratory cycles - inhalation and exhalation. During inhalation, atmospheric air enters the lungs through the airways, and during exhalation, approximately the same volume of air is displaced from the lungs. Due to the renewal of part of the alveolar air, its constant is maintained.

The act of inhalation is performed due to an increase in the volume of the chest cavity due to contraction of the external oblique intercostal muscles and other inhalatory muscles, which ensure the abduction of the ribs to the sides, as well as due to a contraction of the diaphragm, which is accompanied by a change in the shape of its dome. The diaphragm becomes cone-shaped, the position of the tendon center does not change, and the muscle areas are displaced towards the abdominal cavity, pushing the organs back. With an increase in the volume of the chest, the pressure in the pleural space decreases, there is a difference between the pressure atmospheric air on the inner wall of the lungs and air pressure in the pleural cavity on the outer wall of the lungs. The pressure of atmospheric air on the inner wall of the lungs begins to predominate and causes an increase in lung volume, and, consequently, the flow of atmospheric air into the lungs.

Table 1. Muscles that provide ventilation of the lung

Note. The belonging of muscles to the main and auxiliary groups may vary depending on the type of breathing.

When the inhalation is over and the respiratory muscles relax, the ribs and the dome of the diaphragm return to the position before inhalation, while the volume of the chest decreases, the pressure in the pleural fissure increases, the pressure on the outer surface lungs, part of the alveolar air is forced out and exhalation occurs.

The return of the ribs to the position before inspiration is provided by the elastic resistance of the costal cartilages, contraction of the internal oblique intercostal muscles, ventral dentate muscles, and abdominal muscles. The diaphragm returns to its position before inhalation due to the resistance of the abdominal walls, the abdominal organs, which are displaced when inhaled backwards, and the contraction of the abdominal muscles.

Mechanism of inhalation and exhalation. Respiratory cycle

The respiratory cycle includes inhalation, exhalation and a pause between them. Its duration depends on the respiratory rate and is 2.5-7 s. The duration of inspiration for most people is shorter than the duration of exhalation. The duration of the pause is very variable, it may be absent between inhalation and exhalation.

For initiation inhalation it is necessary that in the inspiratory (activating breath) department a volley of nerve impulses and their sending along descending tracts as part of the ventral and anterior part of the lateral funiculus white matter spinal cord in his cervical and thoracic regions. These impulses must reach the motor neurons of the anterior horns of the C3-C5 segments, which form the phrenic nerves, as well as the motor neurons of the thoracic segments Th2-Th6, which form the intercostal nerves. Motoneurons of the spinal cord activated by the respiratory center send signal flows along the phrenic and intercostal nerves to neuromuscular synapses and cause contraction of the diaphragmatic, external intercostal and intercartilaginous muscles. This leads to an increase in the volume of the chest cavity due to the lowering of the dome of the diaphragm (Fig. 1) and the movement (lifting with rotation) of the ribs. As a result, the pressure in the pleural fissure decreases (up to 6-20 cm of water column, depending on the depth of inhalation), the transpulmonary pressure increases, becomes more strength elastic recoil of the lungs and they stretch, increasing the volume.

Rice. 1. Changes in the size of the chest, lung volume and pressure in the pleural space during inhalation and exhalation

An increase in lung volume leads to a decrease in air pressure in the alveoli (with a quiet breath, it becomes 2-3 cm of water lower than atmospheric pressure) and atmospheric air enters the lungs along a pressure gradient. There is a breath. In this case, the volumetric airflow rate in the respiratory tract (O) will be directly proportional to the pressure gradient (ΔP) between the atmosphere and the alveoli and inversely proportional to the resistance (R) respiratory tract for air flow.

With increased contraction of the inspiratory muscles, the chest expands even more and the volume of the lungs increases. The depth of inspiration increases. This is achieved due to the contraction of the auxiliary inspiratory muscles, which include all the muscles attached to the bones of the shoulder girdle, spine or skull, capable of raising the ribs, scapula and fixing the shoulder girdle with the shoulders laid back. The most important among these muscles are: pectoralis major and minor, scalene, sternocleidomastoid and serratus anterior.

Exhalation mechanism differs in that a calm exhalation occurs passively due to the forces accumulated during inhalation. To stop inhalation and switch inhalation to exhalation, it is necessary to stop sending nerve impulses from the respiratory center to the motor neurons of the spinal cord and inspiratory muscles. This leads to relaxation of the inspiratory muscles, as a result of which the volume of the chest begins to decrease under the influence of the following factors: the elastic recoil of the lungs (after a deep breath and the elastic recoil of the chest), the gravity of the chest, raised and brought out of a stable position during inspiration, and pressure abdominal organs to the diaphragm. For the implementation of enhanced exhalation, it is necessary to send a stream of nerve impulses from the center of expiration to the motor neurons of the spinal cord, which innervates the muscles of exhalation - the internal intercostal and abdominal muscles. Their contraction leads to an even greater decrease in the volume of the chest and the removal of more air from the lungs by raising the dome of the diaphragm and lowering the ribs.

Reducing the volume of the chest leads to a decrease in transpulmonary pressure. The elastic recoil of the lungs becomes greater than this pressure and causes a decrease in lung volume. This increases the air pressure in the alveoli (by 3-4 cm of water column more than atmospheric pressure) and the air escapes from the alveoli into the atmosphere along the pressure gradient. An exhalation takes place.

Type of breath is determined by the contribution of various respiratory muscles to an increase in the volume of the chest cavity and filling the lungs with air during inspiration. If inhalation occurs mainly due to the contraction of the diaphragm and the displacement (down and forward) of the abdominal organs, then such breathing is called abdominal or diaphragmatic; if due to contraction of the intercostal muscles - chest. In women, the thoracic type of breathing predominates, in men - abdominal. In people performing heavy physical work, as a rule, the abdominal type of breathing is established.

The work of the respiratory muscles

To carry out ventilation of the lungs, it is necessary to expend work, which is performed by contracting the respiratory muscles.

With calm breathing under conditions of basal metabolism, 2-3% of the total energy expended by the body is expended on the work of the respiratory muscles. With increased breathing, these costs can reach 30% of the body's energy costs. For people with lung and respiratory diseases, these costs can be even greater.

The work of the respiratory muscles is spent on overcoming the elastic forces (lungs and chest), dynamic (viscous) resistance to the movement of air flow through the respiratory tract, inertial force and gravity of the displaced tissues.

The value of the work of the respiratory muscles (W) is calculated by the integral of the product of changes in lung volume (V) and intrapleural pressure (P):

60-80% of the total costs are spent on overcoming elastic forces W, viscous resistance - up to 30% W.

Viscous resistances are represented by:

• aerodynamic resistance of the respiratory tract, which is 80-90% of the total viscous resistance and increases with increasing airflow velocity in the respiratory tract. The volumetric velocity of this flow is calculated by the formula

where R a- the difference between the pressure in the alveoli and the atmosphere; R- Airway resistance.

When breathing through the nose, it is about 5 cm of water. Art. l -1 * s -1, when breathing through the mouth - 2 cm of water. Art. l -1 *s -1 . The trachea, lobar and segmental bronchi have 4 times more resistance than the more distal parts of the airways;

• tissue resistance, which is 10-20% of the total viscous resistance and is due to internal friction and inelastic deformation of the tissues of the chest and abdominal cavity;
• inertial resistance (1-3% of the total viscous resistance), due to the acceleration of air volume in the respiratory tract (overcoming inertia).

With quiet breathing, the work to overcome viscous resistance is insignificant, but with increased breathing or with impaired airway patency, it can increase sharply.

Elastic recoil of the lungs and chest

The elastic recoil of the lungs is the force with which the lungs tend to contract. Two-thirds of the elastic recoil of the lungs is due to the surface tension of the surfactant and fluid. inner surface alveoli, about 30% is created by the elastic fibers of the lungs and about 3% by the tone of the smooth muscle fibers of the intrapulmonary bronchi.

Elastic recoil of the lungs- the force with which lung tissue counteracts the pressure of the pleural cavity and ensures the collapse of the alveoli (due to the presence in the wall of the alveoli a large number elastic fibers and surface tension).

The value of the elastic traction of the lungs (E) is inversely proportional to the value of their extensibility (C l):

The distensibility of the lungs in healthy people is 200 ml / cm of water. Art. and reflects an increase in lung volume (V) in response to an increase in transpulmonary pressure (P) by 1 cm of water. st.:

With emphysema, their extensibility increases, with fibrosis it decreases.

On the value of extensibility and elastic recoil of the lungs strong influence It has the presence of a surfactant on the intraalveolar surface, which is a structure of phospholipids and proteins formed by type 2 alveolar pneumocytes.

Surfactant plays important role in maintaining the structure, properties of the lungs, facilitating gas exchange and performs the following functions:

• reduces surface tension in the alveoli and increases lung compliance;
• prevents adhesion of the walls of the alveoli;
• increases the solubility of gases and facilitates their diffusion through the alveolar wall;
• prevents the development of edema of the alveoli;
• facilitates the expansion of the lungs at the first breath of the newborn;
• promotes the activation of phagocytosis by alveolar macrophages.

The elastic traction of the chest will be created due to the elasticity of the intercostal cartilages, muscles, parietal pleura, structures connective tissue capable of contracting and expanding. At the end of exhalation, the force of the elastic traction of the chest is directed outward (towards the expansion of the chest) and is maximum in magnitude. With the development of inspiration, it gradually decreases. When inhalation reaches 60-70% of its maximum possible value, the elastic recoil of the chest becomes zero, and with further deepening of inhalation, it is directed inward and prevents the expansion of the chest. Normally, the extensibility of the chest (C | k) approaches 200 ml / cm of water. Art.

The total extensibility of the chest and lungs (C 0) is calculated by the formula 1 / C 0 \u003d 1 / C l + 1 / C gk. average value C 0 is 100 ml/cm of water. Art.

At the end of a quiet exhalation, the elastic recoil of the lungs and chest are equal, but opposite in direction. They balance each other. At this time, the chest is in the most stable position, which is called calm breathing level and taken as a starting point for various studies.

Negative pleural pressure and pneumothorax

The chest forms an airtight cavity that provides isolation of the lungs from the atmosphere. The lungs are covered by a sheet of visceral pleura, and the inner surface of the chest is covered by a sheet of parietal pleura. The leaves pass one into another at the gates of the lung and between them a slit-like space is formed, filled with pleural fluid. Often this space is called the pleural cavity, although the cavity between the sheets is formed only in special occasions. The fluid layer in the pleural fissure is incompressible and inextensible, and the pleural sheets cannot move away from each other, although they can easily slide along (like two glasses attached with wetted surfaces, they are difficult to separate, but easy to displace along the planes).

During normal breathing, the pressure between the pleural sheets is lower than atmospheric; he's called negative pressure in the pleural space.

The reasons for the occurrence of negative pressure in the pleural fissure are the presence of elastic traction of the lungs and chest and the ability of the pleural sheets to capture (sorb) gas molecules from the liquid of the pleural fissure or air that enters it during chest injuries or punctures for therapeutic purposes. Due to the presence of negative pressure in the pleural space, a small amount of gases from the alveoli is constantly filtered into it. Under these conditions, the sorption activity of the pleural sheets prevents the accumulation of gases in it and protects the lungs from falling.

An important role of negative pressure in the pleural space is to keep the lungs in a stretched state even during exhalation, which is necessary for them to fill the entire volume of the chest cavity, determined by the size of the chest.

In a newborn, the ratio of the volumes of the lung parenchyma and the chest cavity is greater than in adults, therefore, at the end of a quiet exhalation, the negative pressure in the pleural fissure disappears.

In an adult, at the end of a quiet exhalation, the negative pressure between the pleura is on average 3-6 cm of water. Art. (i.e. 3-6 cm less than atmospheric). If a person is in an upright position, then negative pressure in the pleural space along vertical axis the body varies significantly (changes by 0.25 cm of water column for every centimeter of height). It is maximal in the region of the tops of the lungs, therefore, during exhalation, they remain more stretched, and with subsequent inspiration, their volume and ventilation increase to a small extent. At the base of the lungs, negative pressure can approach zero (or even become positive if the lungs lose elasticity due to aging or disease). With their mass, the lungs press on the diaphragm and the part of the chest adjacent to it. Therefore, in the region of the base at the end of expiration, they are the least stretched. This will create conditions for their greater stretching and enhanced ventilation during inspiration, increasing gas exchange with the blood. Under the influence of gravity, more blood flows to the base of the lungs, the blood flow in this area of ​​the lungs exceeds ventilation.

At healthy person only with forced expiration, the pressure in the pleural fissure can become greater than atmospheric pressure. If exhalation is performed with maximum effort into a small enclosed space (for example, into a pneumotonometer device), then the pressure in the pleural cavity can exceed 100 cm of water. Art. With the help of such a respiratory maneuver, the pneumotonometer determines the strength of the expiratory muscles.

At the end of a quiet breath, the negative pressure in the pleural space is 6-9 cm of water. Art., and with the most intense inspiration can reach larger. If the inhalation is carried out with maximum effort in the conditions of overlapping of the airways and the impossibility of air entering the lungs from the atmosphere, then the negative pressure in the pleural fissure a short time(1-3 s) reaches 40-80 cm of water. Art. With the help of such a test and a pneumogonometer device, the strength of the inspiratory muscles is determined.

When considering the mechanics of external respiration, one also takes into account transpulmonary pressure- the difference between the air pressure in the alveoli and the pressure in the pleural space.

pneumothorax called the flow of air into the pleural space, leading to a collapse of the lungs. AT normal conditions, despite the action of elastic traction forces, the lungs remain straightened, because due to the presence of fluid in the pleural fissure, the pleura cannot separate. When air enters the pleural fissure, which can be compressed or expanded in volume, the degree of negative pressure in it decreases or it becomes equal to atmospheric pressure. Under the action of the elastic forces of the lung, the visceral layer detaches from the parietal layer and the lungs decrease in size. Air can enter the pleural fissure through the opening of the damaged chest wall or through the communication of the damaged lung (for example, in tuberculosis) with the pleural fissure.

To ensure proper effectiveness, each kundalini yoga exercise is accompanied by breathing in a certain mode. It can be deep long breaths, or breaths consistent with the movement, or a separate technique - pranayama. One of the fundamental ideas of this tradition is that prana (life force) enters our body with every breath. by regulating the breath - slowing it down, accelerating it, holding it, and so on - we can not only get more prana, but also stimulate and direct the energy flows in the body. Kundalini yoga teaches us to increase and use the prana energy that we receive with the inhaled air.

One of the first breathing techniques, is called "yogic or mindful breathing".Yogic breathing represents long slow breaths and exhalations with filling the lungs down to the lower sections. When we consciously slow down and deepen our breathing, our mind calms down and begins to calm down. nervous system.

Pranayama fiery breath we represent exclusively effective method cleansing energy channels and pumping prana through the chakras. This rapid breathing technique energizes the nervous system by stimulating the release of hormones from the glands, cleansing circulatory system, energizing the body and mind.

fire breath is continuous breathing, enhanced by the contraction of the abdominal muscles on exhalation, when the air is rhythmically drawn in and pushed out through the nose. Take a deep breath, allowing your belly and ribs to expand, then force the air out of you, pulling your navel toward your spine.

For women during pregnancy and menstruation, fiery breathing is contraindicated.

As a rule, each exercise ends with a deep breath and a pause - when you hold your breath for a comfortable period of time, while applying bandhas (body locks), followed by a long exhalation.

bandhas - main part practice of kundalini yoga. Bandhas are energy seals that concentrate prana energy and circulate in the body and mind. On the physical level, by slight tension individual groups muscles and the implementation of pressure on certain nerve nodes, as a result of which blood circulation in these areas increases.

When all three locks are activated - the root lock (mula bandha), the abdominal lock (uddiyana bandha), the throat lock (jalandhara bandha) - then together they help to stretch the spine, ensuring the energy rushes up, in the direction of higher chakras and brain centers

Exhalation under normal conditions- passive process: relaxation of the diaphragm and external intercostal muscles occurs, which allows the chest to return to a calm position, and elastic lung strength expel some of the air contained in the alveoli. With increased exhalation, the muscles of the abdominal wall take part.

Them cuts increase the pressure inside the abdominal cavity, as a result of which the diaphragm rises and the volume of the chest decreases. Other muscles such as mm. quadratuslumborum and m. transversus thoracis, play a smaller role in the forced exhalation.

Lungs located in two enclosed spaces separated from each other. Lung surface intimately adjacent to the inner surface of the chest, and the visceral and parietal pleura are in contact. Two opposing forces bring the parietal and visceral pleura into contact.

Expanded elastic tissue of the lung tends to contract towards the lung root, while the capillary attraction that exists between the two endothelial surfaces, in the presence of a constant negative pressure in the pleural cavity, causes the lung to follow the chest wall during inspiration. The continuous tension experienced by the lung affects not only the chest wall, but also the mediastinum.

It takes the form sucking force that can be measured by a manometer connected to the pleural space. At calm position chest (between inhalation and exhalation) there is a negative pressure of 6-8 mmHg. During inhalation, it increases to 12-20 mm and during exhalation decreases to 5-3 mm.

suction force lungs causes expansion of the mediastinum and its contents. The left atrium, located between the two lungs, is connected to them by the pulmonary veins. The contraction of the atrium during systole overcomes the elastic force of the lungs, but during diastole this elasticity, acting on both sides, leads to a rather vigorous expansion of the atrium. The right atrium is exposed only to the elastic traction of one right lung, which facilitates blood flow through v. cava to the right heart.

From this it is clear that opening the left pleura affects only the left atrium, and opening the right pleura disrupts the filling of both the right and left atria. When looking at lung function, some aspects of normal breathing are of interest.
Air, inhaled and exhaled during normal breathing is called tidal (500 ml).

Air, which, after a normal exhalation, can be exhaled by the maximum expiratory effort, is called reserve (1500 ml).

Air, which, after a normal inspiration, can still be inhaled by the maximum inspiratory effort, is called additional (about 1500 ml).
Air, which remains in the lungs after maximum expiration and can exit the lung only when the pleura opens and the lung collapses, is called residual. But even after complete collapse, there is still some air left in the lung, which is located in the alveoli. This air is called alveolar.

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Breathing is the road by which you can come to yourself

How smooth and calm is your breathing, do inhalations and exhalations differ in ease and duration, are there pauses and delays between them?..

Malaya medical encyclopedia defines respiration as “a set of processes that ensure the supply of oxygen from atmospheric air to the body, its use in biological oxidation organic matter and removal from the body carbon dioxide. As a result biological oxidation energy is released in the cells, which is used to ensure the vital activity of the organism. Simply put, with the help of breathing, we acquire the necessary for our life and get rid of the superfluous and no longer needed. Violations in this constant process lead at least to a violation of health and quality of life.

The way we breathe can be seen in the way we live. The whole life of a person is an exchange of his inner and outer, his surroundings. Our state depends on what and how we take from life and how easily we let go of something. And if you want to change something in your life, the simplest thing is to start paying attention to your breathing. Actually, like our breathing, it changes when something begins to happen around us. In addition, breathing is what is really ours and is always with us from birth to death. That is why breathing can become the path along which we come to ourselves.

Fear, panic, distress, intrusive thoughts, guilt, resentment, pain, insomnia, a feeling of emptiness, loss of oneself - this is far from full list problems that can be solved by observing the breath.

You can pay attention to your breathing anywhere and at any time (in transport, walking, at home in front of the TV, in bed before going to bed, in the morning upon waking up, etc.). It is especially good to start observing in acute situations, when an unnecessary and interfering state begins to take over you (for example, in stressful situations). The duration of contact with the breath can be from several minutes to an hour, the frequency is unlimited. Here it is important to focus on own feelings. For example, in acute conditions, it is necessary to observe until the severity subsides. In all other cases - to a comfortable state for you or to obtain a certain result.

It is very easy to watch your breath. Just pay attention to how the inhalation and exhalation takes place. Notice how the chest moves up and then down. Just watch. Notice how the depth, rate of breathing changes, what new sensations arise. Perhaps it will become noticeable how the whole body will gradually be included in the breath. You can observe the movement of the anterior wall of the lower abdomen. Observe how the front wall of the lower abdomen expands during inhalation, and contracts during exhalation.

For calming breathing, you can inhale through your lower abdomen and exhale through your chest, imagining how the air flow makes a circuit inside your body. Another variant of calming and relaxing breathing, when while inhaling, count up to three, then exhale with a count of up to 6 (further up to 12), pause with a count of up to 4 and a new, the same cycle of inhalation-exhalation.

Depending on the problem, you can choose an appropriate metaphor for breathing. Here are just a few of those options.

1. Inhale - getting something important and so necessary for you (for example, confidence, calmness), exhale - getting rid of the superfluous, unnecessary, that bothers you. This is good, especially in cases where it is not entirely clear what is needed and what you want to get rid of.

2. Inhalation and exhalation as a symbol of an infinite life process, as a combination of two opposite energies, which together give integrity and unity. Imagine how these two currents pass within you, supporting and directing your inner life energy.

3. Imagine how you exhale with the exhalation outer space pain from the body. And with a breath, fill your body with health and strength, activating recovery processes.

4. Breathing in, imagine that you fill the body with the necessary life energy, and with the exhalation, this energy takes its place in the body. As you exhale, it’s good to add some word that has a special meaning for you. positive meaning. So you can fill yourself with the necessary vitality and resources.

Even a simple observation of the breath for a few minutes allows you to get significant positive results not only on the external, tangible, but also on the deep, unconscious level. Therefore, usually there are always results that are noticed immediately, and there are those that show after months and even years. Life will continue to flow as usual, presenting you with various surprises, but at the same time you and your perception of life will change. With each inhalation and exhalation you will be closer to your present self, you will be closer to your own goals...

In the end, I would like to offer an exercise described by Leslie M. Lekron in her book “ good power(self hypnosis). This exercise perfectly saturates the body with oxygen, ventilates the lungs, brings joyful, pleasant relaxation and relieves anxiety state. In addition, it is very useful in psychosomatic bronchitis and asthma without exacerbation.

“Sit comfortably and relaxed; straighten your shoulders, straighten your back, lift your chin. Left hand lower it on the thigh, raise the right one to the face: four fingers should be together, the fifth (large) should be set aside. Clamp thumb right nostril and take a deep slow breath- it will last four seconds (which can be counted like this: “one thousand, two thousand ...”, etc.). Hold your breath for eight seconds, then, releasing your right nostril, hold index finger left and exhale - in these four seconds, try to push all the air out of the lungs. Without changing the position of the fingers, inhale through the right nostril for the same four “long” counts, then pause for an eight seconds, then, holding the right nostril with your thumb, exhale to the left. The first respiratory cycle is completed.

The exercise usually consists of four cycles and is performed twice a day - best at dawn and in the evening, in the rays of the setting sun. Gradually, the number of cycles can be increased - first to six, then to eight - or, conversely, temporarily reduced if dizziness appears.

And yet, try to combine watching your own breathing with listening to my audio recordings. The results may surprise you.

A WARNING!

Most doctors disapprove of holding the breath during exertion. An increase in internal pressure can be dangerous to your health and life! Discuss with your doctor which regimens during physical activity best fit for you and what kind of breath when strength exercises you are allowed.

Maximizing your abs also increases your intrathoracic and intra-abdominal pressure, which gives you the strength to perform any exercise.

There is a direct positive relationship between your internal pressure and your strength, the so-called air muscle reflex. Due to this reflex, pressure increases muscle excitability. In other words, it increases your strength. Karate masters appreciated this phenomenon hundreds of years ago. They learned to synchronize their strikes with the powerful Kiai!. The sharp expulsion of air due to the powerful contraction of the respiratory muscles and the press maximizes the internal pressure at the moment of impact. This technique in a fraction of a second allows you to significantly increase muscle tension, and hence strength. This may explain why heavyweight boxers have not yet broken the record for punching power set by a Japanese karate master who weighed less than 60 kilograms using a dynamometer.

Speaking of back stabilization, one cannot fail to mention weightlifting belts. The belt concentrates your internal pressure, which makes you stronger and protects your back. Imagine that you put a tire on yourself and inflated it. Air compressed within you will produce the same effect.

This does not mean that you have to constantly train in the belt. In the third part of the film "Back to the Future", an evil cowboy broke his fist on the stomach of Michael J. Fox, competently protected by an iron plate. Today's gym goers are following Marty McFly's lead and protecting their tender bellies with wide, reinforced belts. Big mistake. Maintaining internal pressure is one of the tasks of the abdominal muscles. Constant use belt, especially if the athlete does not properly train his press, leads to the development of weakness of the middle link. Say no artificial aid and form a natural belt - a stone press, such as Yuri Spinov, a crane man from Ukraine, who never wore a belt at all, even when he squatted with a weight of 415 kg!

And here are the exercises for the abdomen, which are recommended by Professor Vladimir Zatsiorsky, presenter Russian specialist in the field of strength training, who later immigrated to the United States. A former Soviet professor conducted a double-blind study that revealed the best kind of exercise for the press.

After a normal power breath - Professor Arkady Vorobyov recommended holding 75% of the maximum possible volume - tighten the press, holding glottis closed, and the rectal sphincter tense. Forcefully exhale the air for three to five seconds. If it helps you, clench your fist (another example of the interconnectedness of your body parts and how it can benefit you). You can make this exercise even more effective, karate-style, by adding a short growl to it at the moment when you exhale almost all the air.

According to Zatsiorsky, a strong press is the best insurance against hernias. Like a shell, it will prevent your internal organs. The professor believes that comrades with strong backs but weak bellies have the highest risk of developing a hernia. Therefore, it would be a good idea to work with his exercise before moving on to heavy weights in the deadlift.

The Zatsiorsky exercise, reminiscent of Shaolin kung fu, not only strengthens your cubes, but also the diaphragm and other muscles that create high intra-abdominal pressure. It will help you contain your internal pressure and keep your bowels from spreading when you lift weights. This skill will minimize the chances of developing hernias and back injuries.

Your strength in any manifestation will increase due to the pneumo-muscular reflex. Masutatsu Oyama, Japanese karate master, known for his fights with bulls, which he went out without any weapons and with bare hands broke off the horns of animals, regularly practiced similar exercises for the press in order to increase their power.

The tension of the rectal sphincter, recommended by Zatsiorsky as part of the program for the development of the press, not only increases internal pressure and increases strength, but is also a good protection against hemorrhoids. A relaxed sphincter when lifting weights can lead to the development of hemorrhoids and will not provide any strength benefits. Interestingly, Chinese qigong masters have been drawing in their rectal sphincters for centuries during their esoteric practices.

To sum up eight important breathing patterns for lifting weights:

• Discuss my recommendations with your doctor.
• Hold oxygen to 75% of your maximum lung volume before lifting weights.
• Hold air as you lower and raise the weight. Exhale at the end of the repetition or immediately after it.
• Do not release all the air, otherwise you may lose muscle tension and stability.
• If necessary, take a few breaths between repetitions, but avoid hyperventilating.
• Keep your abs tense; do not pull in or stick out your stomach.
• Always use the anal lock (contract the rectal sphincter).

A final word on breathing and weightlifting safety. I can't guarantee that with or without my advice, you won't get hurt or kick your skates off. But remember, people who have never lifted anything that qualifies as heavy have coughed up hernias and died from straining in the toilet. As someone cleverly pointed out: the fear of doing something will not protect you from death, but it will protect you from life.