Doctor Evdokimenko 5 exercises for pancreatitis

Rescue exercises for pancreatitis

Ecology of life.
Health: Testing the gland for strength is not recommended for anyone - when its interests are not taken into account, it reacts harshly. Experts say: you should absolutely not overeat and do exercises on a full stomach. But special breathing exercises will help if you have signs of pancreatitis. It is not recommended for anyone to test the iron's strength - when its interests are not taken into account, it reacts harshly. Experts say: you should absolutely not overeat and do exercises on a full stomach. But special breathing exercises will help if you have signs of pancreatitis.

"Eating" itself

The pancreas has hundreds of enemies. It can become inflamed after an injury to the abdomen, even if it was hit with a volleyball or tennis ball, due to colds, flu and herpes, as well as against the background of appendicitis, gastritis, food allergies, overeating and poor nutrition with a predominance of fatty and sweet foods. If you quarreled with your loved one, had a fight with your boss, are overtired or are under stress, your chances of developing pancreatitis increase sharply.

During the day, the pancreas produces almost 800 g of pancreatic juice, which has enormous digestive capacity. It contains components that break down fats (lipase), proteins (trypsin) and carbohydrates (amylase).

To protect itself from “self-digestion,” the gland produces substances that suppress the activity of its own enzymes. Normally, they gain strength when they enter the intestines and mix with food. If for some reason the enzymes are activated prematurely, the gland is damaged.

The anatomy, which is predisposing to pancreatitis, helps to turn on the “self-digestion” mechanism. The fact is that the ducts through which pancreatic juice and bile enter the duodenum merge into a single ampoule when they flow into it.

If the pressure in it increases sharply (this happens when bending over, sports training on a full stomach, overeating), bile is thrown into the pancreas, activates its enzymes and starts the process of self-destruction, leading to inflammatory-destructive syndrome.

On the edge of a knife

The main signs of acute pancreatitis are excruciating girdling pain in the upper abdomen (epigastric region), usually radiating to the back, nausea, vomiting, bloating, and weakness. If such symptoms occur, call an ambulance immediately .

Before the doctor arrives, refrain from eating and drinking - they contribute to additional irritation of the pancreas. Apply a heating pad with cold water or an ice pack wrapped in a towel to the sore area.

Do not take any medications before the doctors arrive - they “blur” the clinical picture and complicate diagnosis. To reduce pain, lie down in bed and relax your abdominal muscles.

Do not refuse treatment in the hospital , even if it seems that it has become easier. In acute pancreatitis, there is a short period of imaginary well-being, after which the disease returns with a vengeance.

Chronic pancreatitis develops from acute pancreatitis with untimely treatment or immediately forms as an independent disease . When it worsens, which usually occurs after festive feasts, pain occurs in the upper half of the abdomen, more on the left, radiating to the back.

Appetite disappears, nausea, vomiting, as well as copious, thick, clay-like bowel movements appear. In this case, various pancreatic enzymes are prescribed, as well as a diet without fat and with a reduced carbohydrate content.

Diet after an attack

For a month after an exacerbation of pancreatitis, follow a gentle diet that reduces the load on the pancreas:

exclude strong broths, fatty, spicy and sour dishes, sausage, sausages, sausages, offal, smoked meats, sauerkraut and other pickles, canned food, caviar and fatty fish (stellar sturgeon, sturgeon, halibut, mullet, catfish, carp);

nuts, mushrooms, legumes, brown bread, millet, fresh baked goods, cakes, pastries, caramel, ice cream, chewing gum, kvass, coffee, cocoa, chocolate, citrus fruits, carbonated drinks should be prohibited ;

do not get carried away with fresh fruits, which caring relatives usually feed to a sick family member. Vitamins, of course, are very necessary for a recovering body, but the strong juice effect of raw vegetables (especially white cabbage, radishes, turnips and rutabaga), greens (sorrel, spinach, lettuce) and fruits are not good for the pancreas. 1-2 bananas or sweet ripe apples without peel will not harm your health, but sour fruits are contraindicated, but baked apples, boiled, stewed vegetables are recommended.

Exercise for the pancreas

Master the techniques of soft massage of this organ using special movements of the abdominal muscles and diaphragm. They will improve blood circulation in this area and the flow of digestive juices.

This is an excellent prevention of pancreatitis itself and its exacerbations . Perform the exercises 2-3 times a day while lying, sitting or standing. Start with 3-4 repetitions and gradually increase to 9 times. During gymnastics you should not experience fatigue or discomfort.

Inhale, exhale and hold your breath, drawing in your stomach smoothly but quite strongly, count to three, and then relax your abdominal muscles.

Inhale, exhale and hold your breath. During the breathing pause, inflate your stomach as much as possible, count to three and relax.

In the middle of the inhalation, hold your breath for 1-2 seconds (while the diaphragm tenses and flattens) and continue to inhale further, as if directing the air “into the stomach” and slightly protruding the abdominal wall. At the end of the inhalation, stop, count to three, inflating your stomach, then quickly relax your muscles and continue to count to six, slowly drawing in the abdominal wall. Exhale and relax your abdominal muscles.

Features of the disease

Pancreatitis is an inflammatory disease of the pancreas associated with impaired discharge of digestive enzymes and manifested by the appearance of acute abdominal pain, heaviness, and nausea.

Cholecystitis is a disease that results in inflammation of the walls of the gallbladder, resulting from a violation of the outflow of bile into the small intestine.

Treatment of these diseases is aimed at restoring optimal functioning of the organ, as well as relieving symptoms and signs of the inflammatory process. The best effect in treating these inflammatory processes is drug therapy, which allows you to influence the cause of inflammation.

Therapeutic exercises play an important role during the recovery period, as well as to maintain the functioning of organs in normal condition. In addition, gymnastics for pancreatitis and cholecystitis is a reliable and proven method of preventing exacerbation of chronic manifestations of the disease.

This article will help you understand what exercises affect the relief of symptoms of inflammation of the abdominal organs, whether there are contraindications for therapeutic exercises, and how to properly train for pancreatitis and cholecystitis for the best effect.

What can you do about cholecystitis?

For cholecystitis, which is often the cause of inflammation of the pancreas, “diaphragmatic breathing” can also be used. As you enter, your stomach fills and as you exhale, it retracts. The number of repetitions depends on the patient’s condition; you can do the exercise for 1-2 minutes.

“Twisting” also helps with cholecystitis. In this case, the legs and pelvis should remain in place, and the upper body rotates in different directions. These exercises can also be done during inflammation of the pancreas during remission.

In addition, for chronic pain in the gallbladder, you can do a cat test. This exercise improves the flow of bile. As you inhale, bend your back down, and as you exhale, arch it, pulling your stomach toward your spine.

Basic breathing exercises

Breathing exercises play an important role in healing the body. They promote optimal saturation of cells with oxygen and help the body function properly. In addition, respiratory exercise helps to quickly restore the outflow of enzymes from organs.

Breathing exercises for pancreatitis and cholecystitis should be performed in a sitting position to activate the work of all abdominal muscles. Breathing should be slow and even so that the cells absorb air at the most active pace.

Take a deep, slow breath, while pulling your stomach in as much as possible, hold your breath for a few seconds, and then gradually exhale. Repeat 3-5 times.
During a deep inhalation, inflate your stomach as much as possible, and when exhaling, relax it. Repeat 5-7 times. When performing the task, it is advisable to hold your breath for a few seconds between inhalations and exhalations.
Start to inhale gradually, then stop and tense your abdominal muscles, hold your breath for a few seconds and continue inhaling, then exhale slowly and deeply. Do 3-5 repetitions.
Inhale as quickly as possible and tense your abdominal muscles, then exhale as much as possible, while relaxing the muscles. Do 3-5 approaches.

These basic exercises are universal for the treatment of pancreatitis and cholecystitis. They should be performed for a few minutes, about 4 times a day. It is important to pay attention to the fact that if the patient becomes dizzy or feels worse while performing tasks, breathing exercises should be stopped.

Simple breathing exercises

It is useful to do exercises daily. Before starting, you should take a comfortable position (sit, lie down).

Complete the tasks:

Take a long breath in and out. Pull your stomach towards your spine and don’t breathe for a while.
Take a deep breath and exhale again. Inflate your stomach well and do not breathe.
Start taking deep breaths. When you reach the middle, stop for a moment, then continue breathing. Stop and inflate your stomach for three counts, and retract for the next six counts. At the end of the exercise, inflate your stomach at maximum speed and pull it in without pausing. Relax your muscles.
As you exhale, intensely draw in your abdominal muscles, stop breathing, and relax. Inhaling, inflate your stomach as much as possible, and exhaling, pull it towards the spine.

The complex should be performed starting with four repetitions, gradually increasing to nine. You are supposed to exercise twice daily. If you feel very tired, stop exercising.

Pancreatic massage is what this gymnastics is called.

Physiotherapy

Physical culture for acute and chronic pancreatitis helps improve blood circulation in organs and tissues, helping to quickly relieve inflammation. In addition, gymnastics improves the condition of the abdominal muscles, which also has a good effect on the functioning of the organs. It is useful not only for the pancreas, but also for the entire body as a whole:

Exercises that are useful for pancreatitis:

slow walking for short distances;
hands behind your head, perform the exercise “walking on your toes” for 30-50 seconds;
walking with high knees – 30-40 seconds;
lying on your back, perform the “bicycle” exercise - alternately perform circular movements with your legs bent at the knees;
lying on a hard surface, perform alternating straight leg raises for 30 seconds;
lie on your side, place your lower arm under your head, lift your leg up 4-5 times, then turn over and repeat similar movements;
slowly raise your arms while inhaling and lower them while exhaling for 30 seconds.

Along with regular exercise, treatment of pancreatitis should include proper balanced nutrition, which consists of limiting the intake of fatty and salty foods. This therapy will bring the most effective results.

Simple physical activity for chronic form

Exercises for chronic pancreatitis improve the general condition of the patient and contribute to the proper functioning of the pancreas. It must be remembered that increased physical activity should be completely avoided.

Before you start exercising, you need to consult with a specialist who will tell you how to do exercises correctly, with what intensity and how often. Everything should be in moderation, but at the same time regular.

During the inflammatory process, you can perform the following gymnastics:

slow walking - duration of execution is not less than 30 seconds;
walking on tiptoes: while walking, you need to put your hands behind your head, its duration should be at least 40 seconds;
walking in combination with raising legs - when performing the exercise, you cannot bend your knees, the number of repetitions is at least five times;
walking in combination with jerking the arms, as well as stretching them up and straightening the hands;
rotational movements with the elbows - you need to do ten times in one direction and ten in the other;
smooth inhalation and gradual raising of the arms to the top, after which a slow exhalation and lowering of them;
the next exercise is done in a lying position: you need to lie on your back and raise your arms up, then slowly raise your straight legs - you need to take turns doing approaches with each leg;
lying on your back, bend your legs, then gradually tilt them alternately in different directions;
in a prone position on your stomach, the legs are abducted straight in an intensive mode - the approach is performed with each leg in turn;
The final part of the complex is slow walking, it should be at least 1-1.5 minutes.

Physical therapy for pancreatitis is considered a very important element in the overall treatment. It is an excellent rehabilitation method that does not require costs or special conditions. Each exercise can be done at home.

Breathing exercises can be done in any convenient place. It takes a minimum of time, but at the same time gives excellent results.

Of course, a complex of exercise therapy for pancreatitis is not a panacea, but a good way to strengthen the patient’s muscles and health. The result will be positive only if effective treatment, proper nutrition and compliance with all recommendations are carried out in parallel. Complex therapy can provide a good prognosis and relieve unpleasant symptoms of the disease.

Using the monastery collection to treat pancreatitis

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Yoga practice for inflammation of the pancreas

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Bath for pancreatitis of the pancreas

If the sauna causes a sharp deterioration in the patient’s health, then the visit must be stopped immediately and examined in a medical institution

I always do breathing exercises in the morning or just warm up, it’s very tonic and restorative.

The human body is often susceptible to various inflammations and diseases. Many drugs have been developed for their treatment, and they are all aimed at eliminating a specific problem. However, for a good result, taking medications alone is usually not enough. Physiotherapists recommend combining medication with exercise, which will help cure a particular disease faster. Inflammation of the pancreas is no exception, for the treatment of which there are also special physical exercises that improve health.

Exercises

Gymnastics for cholecystitis promote better outflow of bile from the gallbladder and liver, as well as supply the organ cells with oxygen, which helps relieve inflammation and reduce the manifestation of clinical symptoms.

Exercises during the treatment of cholecystitis can occur in any convenient position for the patient.

Exercises while lying down

Arms along the body, legs bent at the knees: gradually straighten both legs alternately with sliding movements, then take the starting position - 5-10 times.
Legs bent at the knees, knees pressed against each other. Gradually turning your body, tilt your knees to the right and left – 5-10 times.
Arms and legs straight, lift both legs up one by one, then lower one by one and take the starting position - 5-10 times.
Bend your knees, alternately press your bent legs towards your stomach, while your arms are extended along your body. Perform the exercise 3-7 times for each leg.
Bend your legs at the knees, put your hands behind your head, pull your knees up and try to touch your knees with your elbows. Perform 4-5 times.

Exercises in a sitting position should be performed in 3-5 approaches, in parallel with breathing exercises:

lifting one leg, straightened at the knee joint, take a deep breath, lowering it - exhale;
lean on your fingertips and stay in this position for a few seconds, while tensing your abdominal muscles as much as possible, then take your starting position;
sitting on a chair, breathe, protruding your stomach as you inhale and retracting it as you exhale.

List of other exercises

As mentioned earlier, physical activity is also important, because it will have a beneficial effect on the organs of the digestive system in question. It is worth mentioning that before each lesson it is important to repeat the breathing complex that you do every day during exercise.

This way you can prepare the organ for stress. Let us remind you once again that there should be no intense or heavy loads! Here's what you should do:

Start walking slowly around the apartment, let it take about a minute.
Now continue walking, but only on your toes. Keep your hands behind your head, and this should continue for 40 seconds.
Start walking by raising your legs, but without bending your knees.
Make jerks with your arms without stopping, alternating this with stretching your arms as high as possible.
Rotate your elbows.
Slowly raise your arms while taking a deep breath, and then smoothly lower them while exhaling.
Lie on your back with your arms raised. After this, start raising your legs without bending them. Raise your legs one at a time.
Continue to lie on your back and bend your legs at the knees, then begin to tilt them to the side.
Roll over onto your stomach and extend your legs, but do not bend them.
Repeat the first type of load, that is, just walk slowly.

Note! Physical exercise alone will not be enough for you to successfully cope with the ailments in question; constant monitoring by a specialist is also important, and in some situations, taking medications and a balanced diet.

Physical therapy exercises for pancreatitis

There are many reasons that cause inflammation of the pancreas. This is a violation of diet, injury, stress, alcohol poisoning, inadequate physical activity. However, treatment is practically independent of the provoking factor and includes fasting, local cooling and bed rest in the acute period. After stabilization of the condition, special physical therapy is allowed, which is effective for pancreatitis.

A set of health exercises

Exercises for the pancreas and gall bladder are performed slowly and smoothly, without jerking. If an exercise causes pain or increased blood pressure, it is better not to do it. It is recommended to perform the complex on a flat, hard surface; be sure to place a small flat pillow under your head.

Raises of bent legs to the stomach From a lying position on your back, place your bent legs on the floor. Slowly and smoothly pull your bent legs towards your stomach as close as you can. After this, also slowly and without sudden movements, lower your bent legs to the floor. Do this exercise 5 to 10 times depending on your physical fitness.
“Bicycle” From a lying position on your back, place your hands on the back of your head, but do not clasp them. Pull your right elbow towards your left knee, gently lower your left leg down. Pull your left elbow towards your right knee, smoothly lower your right leg down. Under no circumstances pull the back of your head with your hands; your hands should rest freely on the back of your head! Perform this exercise 4-6 times in each direction.
Raising legs to elbows Lying position. The hands again lie freely on the back of the head. Gently pull both legs towards your elbows. Slowly return your legs and head to the starting position. Perform the exercise 4 to 8 times.
Bringing the shoulder blades together while lying on your stomach This exercise is more difficult than the previous ones. If you are over 60 years old or have a tendency to have high blood pressure, it is better to skip it. Starting position: lying on your stomach, legs together, arms by your sides. Slowly and smoothly bend your body upward, squeeze your shoulder blades as far as you can and slowly lower yourself to the starting position. Repeat 5 to 10 times.
Belly breathing While sitting, place your hands under your ribs on your stomach. Breathe with your belly. Take a deep breath, sticking your stomach out, and then exhale deeply, pressing lightly with your palms on the hypochondrium as you exhale. Repeat this abdominal breathing 5-12 times.

Only an integrated approach to treatment can bring pancreatitis and cholecystitis into a state of long-term remission and normalize the state of health. Gymnastics for internal organs is not a panacea; you must constantly follow a diet and lead a healthy lifestyle. In case of exacerbation of diseases, it is important to immediately consult a doctor.

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Directions of physical therapy for pancreatitis

The main objectives of exercise therapy for chronic or acute pancreatitis are:

Improving blood flow in the tissues of the gland;
Prevention of congestive processes in the lungs and lower extremities during prolonged bed rest;
Restoring strength and energy after feeling better;
Normalization of stool;
The fastest possible removal from the body of toxic substances formed in the inflamed organ.

In addition, regular training helps improve the psycho-emotional state of a patient with pancreatitis and suppress depression.

The following areas of exercise therapy most fully help to implement these tasks:

When can you start training?

Against the background of a pronounced exacerbation of pancreatitis, a person’s serious condition does not allow him to exercise even moderate physical activity. The patient experiences intense girdle pain in the upper abdominal cavity, nausea, vomiting, and diarrhea. Due to dehydration, general weakness, headaches, and shortness of breath occur. During this period, any loads should be completely eliminated.

Gradual activation is allowed to begin after the condition has stabilized: pain has been relieved, vomiting and diarrhea have stopped. You can start training with breathing practices: they should be within the capabilities of a weakened patient and will give the necessary impetus to normalize well-being, accelerating recovery processes. As strength increases, active physical training is added, starting with a minimum duration, so as not to overwork the patient. Other loads (walking, swimming, Pilates) can be added after the condition is completely normalized.

For diseases of the pancreas, abdominal exercises are contraindicated - they increase pressure in the common bile and pancreatic ducts, provoking early activation of digestive enzymes and the development of inflammation of the organ.

Treatment of the pancreas is a long process. Acute pancreatitis often becomes chronic, and then in the future it is necessary to regularly perform a complex of physical therapy for preventive purposes.

Kuyu is recommended to do gymnastics for cholecystitis and pancreatitis

Pancreatitis and cholecystitis are diseases that seriously change a person’s life, they affect opportunities and much more. A prerequisite for maintaining a normal state is to perform a number of exercises, and this list includes not only simple physical exercises, but also special breathing exercises.

Let's take a closer look at what gymnastics is for pancreatitis and cholecystitis. Such exercises are often called “physical therapy,” that is, physical therapy, which includes a set of exercises to maintain good condition.

Physical exercises for the pancreas in case of disease

There are therapeutic exercises that are effective for acute and chronic pancreatitis. They not only improve the patient’s well-being, but also prevent the development of complications and concomitant diseases such as cholecystitis and diabetes.

Exercises for chronic pancreatitis

Loads for pancreatitis should be dosed, not causing discomfort in the abdominal cavity.

We walk at a calm pace for a minute, then walk on tiptoes for another minute and raise our knees high for 40-50 seconds.
Inhaling, we stretch our arms towards the ceiling, exhaling, lower them down.
We sit on a chair and take turns raising our right and left knees.
We lie down on the floor and do a bicycle exercise, simulating pressing the pedals for a minute.
Now we stretch one or the other leg towards the ceiling.
We bend the lower limbs at the knee joints, clasp them with our hands and pull them towards the stomach.
From the previous position, we rotate the body and pelvis to the right and left, without lifting the soles and shoulder blades from the support.

8-10 repetitions are enough.

Gymnastics for cholecystitis and pancreatitis

These diseases often go hand in hand due to the fact that the ducts of the pancreas and gallbladder join before emptying into the small intestine. Therefore, disruption of one organ entails pathology of another. Special training for pancreatitis and cholecystitis is aimed at regulating their function.

Make yourself comfortable on your right side, place your outstretched right hand under your cheek. Perform upward swings with your left leg straightened.
Turn onto your back, place your palms on your collarbones. As you inhale, extend your arms straight up vertically, and as you exhale, lower them to your collarbones.
Place your arms parallel to your body, bend your legs at the knees. Alternately move one or the other knee joint to the side, without lifting the sole from the support.
Straightened arms lie above your head, legs extended straight. Inhaling, lift your straight leg up and stretch your palms towards your foot. As you exhale, relax. Duplicate with the second leg.
Stand up freely and swing your legs alternately forward and backward.
Inhale deeply and spread your arms to the sides, exhale, lean forward slightly and lower your relaxed arms down.

You need to be especially careful with physical training for cholecystitis if it is caused by stones inside the gallbladder. Exercise therapy for this disease can cause deterioration if the stone moves out of place and blocks the bile duct.

Yoga exercises

Eastern meditative techniques are also effective for pancreatitis, but they are not as simple as they seem at first glance and require careful implementation.

"Abdominal lock" Your legs should be spread wider, your body should be slightly tilted forward and your hands should rest on the front of your thighs, closer to your knees. Inhale slowly through your nose and then quickly exhale through your mouth, bending slightly lower. Take a short pause in breathing while standing up slightly. Then gradually straighten up, filling your lungs with air.
"Western extension". In Eastern culture, the back surface of the body is considered Western, which means that we will stretch it. Sit on the floor with a straight back, straighten your legs, tense the muscles that lift the kneecap, pull your feet towards you. Place your palms on the floor, fingers pointing forward. Grab your feet with your hands and gradually tilt your straight torso towards your legs: first your stomach should touch them, then your chest and head.
"Releasing the Wind" First you need to lie on your back, extend your arms parallel to your body, palms down, and move your feet towards your buttocks. As you inhale, we pull your hips to your chest, raise your head and shoulders, and rest your forehead on your knees. We clasp our legs below the knees with our hands, pause our breathing and hold in this position for a few seconds. Then we exhale and relax.
"Child's pose." Get on your knees with your shins and feet together. Lower your body down, pressing it to your thighs and placing your head on the floor. Place your arms above your head or lower them parallel to your shins. This is a pose for rest and relaxation. You can stand up with your palms on the floor.

Prevention of pancreatic diseases

To prevent relapses of the disease, respiratory exercises and simple elements of morning exercises are widely used, which it is advisable to perform every day. Oriental practices and classes in the pool are suitable for weekly training.

Morning exercises and breathing exercises

Breathing exercises are recommended for pancreatitis from a very early period, as it is both safe and effective. You should exercise 2 times a day. Starting position - lying on your back, arms along your body, legs slightly bent at the knees.

Take a full breath, completely release the air through your nose, inflate your stomach and hold your breath for three seconds.
Inhale as deeply as possible, then slowly exhale through your nose, strongly drawing in the anterior abdominal wall.
Now we breathe with the “belly”: as you inhale, it swells, and as you exhale, it retracts significantly.
Take half a breath, freeze for a couple of seconds, then inhale completely, sticking out your stomach, and stop breathing again for 2-3 seconds. Exhale slowly for 5-6 seconds, contracting your abdominal muscles, then make another quick breathing movement with your stomach.

Do 10 -12 repetitions.

To normalize the blood supply to the abdominal organs and prevent congestion in the pancreatic ducts, every morning you need to start with a small exercise, including simple elements:

Smooth turns and bends of the body;
Rotation in the joints of the limbs;
Walking in place.

This warm-up usually takes no more than 10-15 minutes.

Exercise vacuum

The following exercise can be done at any stage of treatment, you just need to choose a comfortable starting position:

Standing in a slight tilt and resting your palms on the tabletop;
Crouching slightly and resting your hands on your hips;
Leaning on your palms and knees;
Lying in bed with your legs slightly bent.

Technique: take a normal inhale, followed by a maximum exhalation. At the same time, the stomach is strongly retracted, as if “gluing” to the spine. Stop breathing in this position for four seconds. If possible, do 10 approaches.

Visceral-diaphragmatic-osteopathic massage

This technique is based on the anatomical proximity of the pancreas to the diaphragm. Due to their close proximity, the diaphragm “massages” the pancreas, moving in a certain way. This effect improves blood and lymph circulation in the abdominal cavity and normalizes the motility of the gastrointestinal tract.

We slowly inhale through our nose, imagining how the air fills first the lower abdomen, then the middle part, the subcostal spaces, and finally the lungs. The abdominal and chest walls should move in accordance with these stages of filling.
We pause for a couple of seconds.
Now we exhale gradually, removing the air from the body in the reverse order.
We hold our breath again.
Without inhaling, we imitate 4 quick breathing movements with the chest, without involving the abdomen.
Now, at the same high pace, we imitate abdominal breathing 4 times.
Let's breathe in deeply.

At first, it can be difficult to properly perform such a massage due to the need to hold your breath for a long time. You should not try to fulfill it at any cost. You can take a breathing pause for a shorter period without causing discomfort.