The main purpose of this article is to show how techniques such as Holotropic Breathwork and the Wim Hof Method can affect the physical and mental state of a person.
Disclaimer : This article is for informational purposes and scientific interest. I strongly advise against practicing this for a long time. I am not a doctor, and I cannot analyze all the possible negative effects of such techniques. On myself, I found only some of the negative effects of the Wim Hof technique, but I am sure that all such breathing techniques can have a different effect on the human body, in particular, in the presence of diseases of the respiratory system and the cardiovascular system.
In order to explain why I was interested in these techniques, I brought facts from my personal history. Since they do not affect the main content of this article, I have highlighted them as spoilers, you can safely skip them without fear of missing anything from the article. In general, the entire next section "Background" can be skipped, it explains my motivation, but does not contain information directly related to the topic.
Background
I will start with a personal background, and then move on to the background of famous breathing techniques.
I had anxiety disorder. Now I no longer suffer from it, but some echoes of the reasons that shaped it, sometimes make themselves felt in the current time.
How did it happen that I developed an anxiety disorder?
13 . 3 , . , , . , , . , , , . , , .
For example, an attempt to avoid an unfavorable reputation : the last case of this was the moment when comments appeared on my previous article with the purpose of refuting it. It took me a while to realize that the author's goal was to help me: find and eliminate the misconception, if possible. Catching on to some phrases that seemed illogical to me, I reacted, which I still regret. Then we talked with the author in private messages, and I was very grateful to him for the attention he gave me.
One of the reasons why I am writing this article is to let go of this fear for my reputation.
At one point, I was also "lucky" to have a severe depressive episode.
How did it happen that I got situational depression?
. , : " ". , , , , . , . , , . : , , . . , .
- , , , . , .
, . , . , , , . , .
. . , , 17-18 .
, , . , 5 . - . , . , . .
- , . , , , .
, - . , , .
:
, . , , . . - , . , , .
. : .
![MAXREFDES103: More expensive, but apart from software with source codes in addition - there is not much difference: \](https://habrastorage.org/getpro/habr/upload_files/0bb/671/697/0bb671697268e4813c8b531941db0658.png "MAXREFDES103: More expensive, but apart from software with source codes in addition - there is not much difference: \")
, OTG :
, . , sd , CSV . , - .
, . , . , , .
Arduino
: 2020 , GSR Seeed: Groove GSR Sensor.
GSR Grove Base Shield V2.0 for Arduino.
- , Grove - Button. Grove - Vibration Motor, , . , .
, sd , usb :
#include <Wire.h>
#include "DS1307.h"
#include <SPI.h>
#include <SD.h>
const int GSR1 = A0;
const int GSR2 = A3;
const int BUTTON1 = 3;
const int BUTTON2 = 2;
const int VIBRO = 8;
const int SDCARD = 4;
DS1307 clock;
void loop(void) {
unsigned long startEpoch = millis();
int sensorValue1 = analogRead(GSR1);
int sensorValue2 = analogRead(GSR2);
int ECG = 0; //Hope for a better future, not to change CSV format
Serial.println(sensorValue1);
Serial.print(",");
Serial.println(sensorValue2);
int button1State = digitalRead(BUTTON1);
int button2State = digitalRead(BUTTON2);
int buttonState = 0;
if (button1State == HIGH)
buttonState |= 1;
if (button2State == HIGH)
buttonState |= 2;
File logFile1 = SD.open("gsr.csv", FILE_WRITE);
if (logFile1) {
String cvs = String(startEpoch) + "," + String(sensorValue1) + "," + String(sensorValue2) + "," + String(ECG) + "," + String(buttonState);
logFile1.println(cvs);
logFile1.close();
}
else {
Serial.println("Failed to open file");
}
}
void setup()
{
Serial.begin(9600);
while (!Serial) {;
}
clock.begin();
pinMode(VIBRO, OUTPUT);
pinMode(BUTTON1, INPUT);
pinMode(BUTTON2, INPUT);
pinMode(53, OUTPUT);
Serial.println("SD:");
if (!SD.begin(SDCARD)) {
Serial.println("initialization on 4 failed!");
return;
}
Sd2Card card;
if (!card.init(SPI_HALF_SPEED, SDCARD)) {
Serial.println("SD_CARD_INIT_FAILED!");
return;
} else {
Serial.println("SD_CARD_INITED.");
}
char currentTime[20];
clock.getTime();
File logFile = SD.open("gsr.csv", FILE_WRITE);
if (logFile) {
sprintf(currentTime, "%02d.%02d.%02d-%02d_%02d_%02d", clock.dayOfMonth, clock.month, clock.year, clock.hour, clock.minute, clock.second);
String ct = currentTime;
logFile.println("Session started:");
logFile.println(ct);
logFile.close();
}
else {
Serial.println("Failed_open_on_start!");
}
}
, . :
#include <Wire.h>
#include "DS1307.h"
DS1307 clock;//define a object of DS1307 class
void setup()
{
Serial.begin(9600);
clock.begin();
clock.fillByYMD(2013,1,19);//Jan 19,2013
clock.fillByHMS(15,28,30);//15:28 30"
clock.fillDayOfWeek(SAT);//Saturday
clock.setTime();//write time to the RTC chip
}
, . , .
. . - , .
, , - , . .
, , . , .
-
, : 100-110 . - . , , 140 .
GSR , . , .
.
-
, - . , .
. , , 60-70 . 60 .
GSR , , .
- . . , 50%. , 30%.
, - , . CO2 , - , CO2, CO2. , GSR.
. , , . , - .
.
. , : , . . , , .
. , , , . 10 - , 1, 2 11, , 3 12 . 20, . - . 3 - , . - , , .
, , .
, , - . , . , : .
, , . , : - . . - . .
- , . , , .
, , , .
, , , .
. . , .
. , . - . : , .
In my opinion, the most effective method, which has no side effects, is simply focusing on the breath. However, if you are experiencing severe stress or a very deep feeling of depression, a few deep breaths and full exhalations can help relieve it.
That's all! I have long wanted to cover this topic, unfortunately it turned out less scientific than I dreamed about it, but I hope some of the information was interesting to think about and may even be useful to someone. Now I will take a deep breath and exhale with relief :)
If someone has related information, please send it in the comments!
Thank you very much for your attention!