Difference between revisions of "Air sustain"
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Air sustain is holding your breath after exhaling. | Air sustain is holding your breath after exhaling. | ||
| − | == | + | == How it works == <!--T:2--> |
| − | + | This breathing phase provides a very short-term lack of oxygen, that stimulates certain parts of your brain. | |
| − | == Air sustain process == | + | == Before air sustain == <!--T:3--> |
| + | Perform [[Special:MyLanguage/full_exhaling|full exhaling]], but leave about 5-10% of your lungs volume filled with air (up to 20% if you have any heart problems). | ||
| + | |||
| + | == Air sustain process == <!--T:4--> | ||
# You may close your nostrils with your fingers if you feel more comfortable this way. | # You may close your nostrils with your fingers if you feel more comfortable this way. | ||
# In the end of the phase exhale all the air left in your lungs, contracting your abdominal muscles. | # In the end of the phase exhale all the air left in your lungs, contracting your abdominal muscles. | ||
| − | * If you feel you could sustain the air for longer time easily, increase "sec per unit" value or increase the ratio index for "sustain" (see the tips about [[training complexity]]). | + | * If you feel you could sustain the air for longer time easily, increase "sec per unit" value or increase the ratio index for "sustain" (see the tips about [[Special:MyLanguage/training_complexity|training complexity]]). |
| − | * If you find very hard to sustain the air for the time you have in your pattern, please adjust the [[training complexity]] in more appropriate way.<br /> | + | * If you find very hard to sustain the air for the time you have in your pattern, please adjust the [[Special:MyLanguage/training_complexity|training complexity]] in more appropriate way.<br /> |
| − | NB! The training should not be performed with great efforts, by force, but should be pleasant and refreshing. Yet if you would like to have constant progress, smoothly increase the [[training complexity]]. | + | NB! The training should not be performed with great efforts, by force, but should be pleasant and refreshing. Yet if you would like to have constant progress, smoothly increase the [[Special:MyLanguage/training_complexity|training complexity]]. |
| − | == After sustain == | + | == After sustain == <!--T:5--> |
| − | Please proceed to [[full inhaling]]. | + | Please proceed to [[Special:MyLanguage/full_inhaling|full inhaling]]. |
If it was the last breathing cycle in your session - start breathing as usual. | If it was the last breathing cycle in your session - start breathing as usual. | ||
| − | == Contraindications == | + | == <span id="Contraindications">Contraindications</span> == <!--T:6--> |
Be careful using air sustain in your breathing sessions if you have severe inflammatory processes, mental illnesses or disorders.<br /> | Be careful using air sustain in your breathing sessions if you have severe inflammatory processes, mental illnesses or disorders.<br /> | ||
'''NB!''' In case of having any chronic diseases please consult your doctor. | '''NB!''' In case of having any chronic diseases please consult your doctor. | ||
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Latest revision as of 09:35, 14 November 2019
Air sustain is holding your breath after exhaling.
Contents
How it works
This breathing phase provides a very short-term lack of oxygen, that stimulates certain parts of your brain.
Before air sustain
Perform full exhaling, but leave about 5-10% of your lungs volume filled with air (up to 20% if you have any heart problems).
Air sustain process
- You may close your nostrils with your fingers if you feel more comfortable this way.
- In the end of the phase exhale all the air left in your lungs, contracting your abdominal muscles.
- If you feel you could sustain the air for longer time easily, increase "sec per unit" value or increase the ratio index for "sustain" (see the tips about training complexity).
- If you find very hard to sustain the air for the time you have in your pattern, please adjust the training complexity in more appropriate way.
NB! The training should not be performed with great efforts, by force, but should be pleasant and refreshing. Yet if you would like to have constant progress, smoothly increase the training complexity.
After sustain
Please proceed to full inhaling. If it was the last breathing cycle in your session - start breathing as usual.
Contraindications
Be careful using air sustain in your breathing sessions if you have severe inflammatory processes, mental illnesses or disorders.
NB! In case of having any chronic diseases please consult your doctor.