Download Chapter 11. Breathing and some GI problems

Manual (Instructional Guide)
How to deal with
GI problems using
the Buteyko method
Copyrights: Artour Rakhimov 2010, PhD; www.NormalBreathing.com
-2-
Content of the manual
“How to deal with GI problems
using the Buteyko method”
Chapter 11. Breathing and some GI problems
Introduction
If a breathing teacher or a student decides to learn more about how to deal with GI problems, to understand
the normal work of the GI (gastrointestinal) system can be the first step. It will include learning about:
- basic anatomy of the GI system;
- main stages of digestion and functions of the digestive organs;
- the work of the ENS (enteric nervous system).
When these norms are known, study of GI disturbances can be the next preliminary step. It can include
understanding of pathological changes and interpretation of lab tests (endoscopy, scans, permeability, gastric
probes, various blood results and others). This information can be found in textbooks. The information below is
provided with the assumption that the reader has some minimum understanding in these areas.
11.1 Normal digestion and abnormalities
The normal goal of the digestive system is to be a harmonious part of the organism, or to provide energy
and nutrients for all systems (nervous, cardiovascular, hormonal, GI itself, etc.) and eliminate waste products from
the system.
The GI system can be imagined as a sophisticated or complicated conveyor, which is similar to the
conveyor belt that we can see on, for example, car assembly lines where hundreds or thousands of processes take
place. Delays, problems with parts, absence of important components, mistakes in communication and many other
abnormalities can slow down or speed up the whole conveyor, causing various abnormalities. Our GI conveyor is
not just a mechanical assembly line where only one type of cars is manufactured. There are many other organisms
(bacteria, fungi, etc.) that influence the work of the conveyor by producing its own, useful or harmful, substances
and effects. The complexity of the work of the GI conveyor is extraordinary. Just think about such known facts:
- The work of our GI system is more complicated than all mechanical, chemical and biochemical controlled plants
created by humans on Earth.
- Even the work of the single cell of the human body is still not understood completely.
Visible parameters of digestion
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-3Which symptoms or factors indicate good digestion and which ones GI abnormalities? When our digestion
is healthy, we just do many other things using our brains, muscles, spirit and imagination. We do not notice various
GI processes and effects. Indeed, they probably should not be the focus of our lives.
However, sometimes the act of eating generates, later in time, certain effects that we do not like. For
example, we can get pains and aches due to some foods; we may bloat; nausea, gas, diarrhoea, confusion,
headaches and many other effects can be results of faulty digestion. Why? The GI system cries for help. We need to
do something to restore its normal work. Hence, we need to pay close attention to these sings.
Possible symptoms
The GI tract is hidden from our eyes. However, various symptoms and signs can point out to places and
types of these abnormalities. Each seemingly tiny sign can say us something important. Among questions are: What
are the triggers of problems? What are their effects? Which foods are well tolerated? Is there any pain, or gas, or
burping, or thirst, or bowel movements triggered by wrong foods, or ear buzzing after some meals and activities?
What are the locations, intensities and durations of these signs? What is the time sequence of appearance of the
symptoms?
The results of digestion can be found in the sinks of the toilets (or washrooms) after defecation. Analyzing
own faeces is probably not a favourite human activity, if we compare it with music, meditation, prayer, and many
other things that are more appealing and pleasant from the emotional or spiritual viewpoint. However, if one gets
and has GI problems, this analysis is rather a necessity. Otherwise, many other activities become less meaningful.
1. What is the transition time?
When digestion is normal, we may expect that there is no diarrhoea or constipation, the GI conveyor is
slow enough to re-absorb minerals, bile and other useful nutrients, but dynamic enough to prevent self-intoxication
that takes place in case of constipation when harmful substances from the faecal matter stay for too long time and
enter the blood system due to this delay in their elimination.
To find out your time, you may swallow about 10-12 corn grains. They will not be digested and, due to
their bright yellow colour, it would be possible to notice some of them later. As an alternative you may use seeds of
oranges, lemons or grapefruits. Activated charcoal tablets or powder will make your faeces very dark. The normal
transition time is about 24-36 hours.
2. Are bowel movements regular in relation to food intake?
This question relates to the first one since both of them reflect the mechanical parameter (velocity) of the
digestive belt (although occasionally some parts of the conveyor can malfunction speed-wise, while other can
remain normal or nearly normal).
3. What is the shape of the faeces after they fall in water or on hard surface? Are they regular, well-formed,
smooth, homogeneous in colour, etc.?
Normal transition time usually creates good conditions for making the shape of faeces regular. Diarrhoea
results in irregular or watery faeces. Constipation makes them dry and hardened (at least in the frontal part).
4. Does the water in the sink change its colour after defecation?
Normal re-absorption of nutrients means no colour changes. Diarrhoea, depending on degree, results in less
clear water. Constipation is often combined with dried initial and watery final part of faeces.
5. When faeces are in contact with the clean surface of the sink (sinks are usually white), do they leave marks
or traces?
Normal faeces leave no marks indicating good absorption of nutrients and right bacteria in faeces (faeces
are over 50% bacteria). Faecal matter with abnormal bacterial content can have a tendency to stick to the walls of
the sink (as well as to the lining of the colon causing faecal impaction!).
6. Are marks or traces on the anus present after defecation? In other words, do you need to use toilet paper
or tissue to wipe yourself after defecation? Normal faeces should not pollute the body. Wild animals are not
provided with toilet rolls or water. How, for example, are bears or elks supposed to clean themselves?
Faecal matter with abnormal bacterial content has tendency to leave residues. Presence of various marks
indicates that these pathogens would also try to stick to the walls of both colons affecting absorption of nutrients,
removal of waste products and many other normal physiological processes. The healthy body needs normal healthy
bacteria in the GI tract.
7. Do you produce gas? Is the smell offensive or neutral?
Normal digestion may result in small amount of odourless gas.
These findings could be summarized in the following simple table.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-41. Transition time
2. Regularity of bowel
movements
3. Shape of faeces
4. Water in the sink
5. Marks or traces on
the sink
6. Residues on the anus
7. Gas
Normal digestion
Diarrhoea
Constipation
24-36 hours
Less than 24 hours
More than 36 hors
Yes
No
No
Well-formed large
regular sausage(s)
…remains clean
Flaky, watery, or irregular
pieces
…does not remain clean
None
Very likely
Hardened or dried in the front part,
while often more watery at the end
… can remain clean or change colour
Possible (when the final part is
watery)
Possible
Offensive, can be frequent
None
Very likely
Little, if any; odourless Offensive, can be frequent
Table 11.1 General parameters of digestion
11.2 Chronic hyperventilation and its effects on the GI system
A wide variety of abnormalities are normal outcomes of heavy breathing:
 Due to low CO2 concentrations, arteries and arterioles in the digestive organs get constricted. Vasoconstriction
reduces blood supply to all GI organs. Published physiological evidence confirms this effect on the stomach, liver,
spleen, and the colon. Hence, GI organs get less oxygen, glucose, amino acids and other nutrients necessary for
their normal work and repair. Reduced rate of removal of waste products can also be expected.
 The suppressed Bohr effect, due to low CO2 values in the blood and tissues, further reduces the oxygenation of
the digestive organs.
 Hypocapnia causes abnormally excited state of all nerve cells, including the nerve cells in the GI system or the
ENS (the enteric nervous system).
The ENS comprises various nerve cells located in the lining of intestines, stomach and other parts of the GI
tract. This nervous system evolved well before the appearance of the primitive brain and the hypothalamus. Since
normal functioning of any nerve cells requires normal CO2 concentrations, tissue hypocapnia (low CO2
concentrations) could make various parts of the ENS over-excited contributing, for example, to various problems
with peristalsis. Instead of regular waves that have certain predictable patterns, the excited nerve cells may intensify
or hamper certain processes or peristalsis in parts of the GI tract.
 Hypocapnia can influence the contraction of the muscular layers, the production and secretion of digestive
enzymes and other functions. Indeed, a group of American gastroenterologists from the Mayo Clinic in Rochester
recently studied Hyperventilation, central autonomic control, and colonic tone in humans (Ford et al, 1995). They
tested the effects of voluntary over-breathing with normal and CO2-rich air. A drop in the CO2 level of the blood
(hyperventilation) caused abnormalities in the contractility and peristalsis of the colon. Irritable bowel syndrome is
one of the conditions where irritability of the nerve cells can cause abnormal peristalsis.
While hypocapnia in the brain can create a favourable ground for epilepsy, depression, panic attacks,
addictions, and many other abnormalities, similar effects can be expected in the ENS. It is possible to draw rough
analogies between mental and GI problems. For example, epilepsy and Crohn’s disease both can be characterized
by powerful massive discharges of neuronal activity. Clinical depression can be compared with constipation,
diarrhoea with hyperactivity syndrome, and bipolar disorders with alternating diarrhoea / constipation periods.
Since normalization of breathing leads to normal state and, hence, normal work of the nerve cells in the brain,
similar effects should be expected in the nerve cells of the ENS.
 Alveolar hyperventilation (e.g., 15-20 s CP or less) indicates the general state of stress for the body. As such,
CHV often produces abnormal changes in the immune system. The normal immune reaction and ability to fight
many parasites and pathogens can disappear. That can favour, in case of the digestive tract, uncontrollable growth
of, for example, Candida Albicanis, Helicobacter Pylori, Blastocystis hominis, and salmonella-related, botulismrelated and other pathogens. Moreover, the immune system, due to CHV, can become over-sensitive to relatively
harmless food substances, like gluten, animal proteins, substances in peanuts, corn, chocolate, citrus fruits, and
many others. CHV means chronic state of emergency when various intruders from outside are perceived as
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-5damage-causing agents. It is normal then to launch an attack for their destruction as a defensive mechanism of the
fighting for life organism.
In case of asthma, the allergic reactions in airways can be triggered by dust, dust mites, pollen, proteins
from dogs and cats, and other triggers. Avoidance of such triggers is a necessary step for recovery. The digestive
tract can become the stage of similar battles. Hence, a breathing teacher who has clear vision of development and
treatment of asthma has theoretical basis for understanding of GI problems, including their development and
treatment.
 CHV interferes with normal inflammatory responses. Excessive inflammation again makes sense due to the
chronic emergency state. This can contribute to inflammatory bowel disease, Crohn’s disease, ulcers, gastritis and
other problems and complaints where inflammation is an important component.
Here, again inflammation of airways and enlarged mast cells in asthma are analogous effects.
 Hypocapnia makes the nerve cells of the brain excited. Increased excitability interferes with normal perception
causing over-reacting to various stressful situations, confusion, depression and mood swings. These psychological
abnormalities can hamper production of digestive enzymes and normal work of the GI system since the GI system
serves the whole body and controlled by both, the CNS (central nervous system) and ENS. In addition, CHV can
lead to dis-regulation of food tastes and preferences, abnormalities in appetite and abnormal changes in blood sugar
regulation. Most people react to hyperventilation by gaining weight. According to some Russian evidence,
permeability of cellular membranes in relation to blood glucose is connected with CO2 concentrations. Hypocapnia
creates conditions when glucose is driven from blood into fact cells. Hence, most people get hungrier. To go on
through the day, they need to eat more just because of heavy breathing. Occasionally, small number of people gets
abnormalities in nervous regulation of appetite. They can suffer from lack of appetite and bulimia nervosa.
 Since many HV people often breathe through the mouth, they can’t utilize their NO (nitric oxide) synthesized in
nasal passages. Even when nasal breathing is present, other effects of CHV (like quick exhalations, slow
inhalations, reduced blood and oxygen supply of nasal passages, etc.) do not allow normal production and
absorption of NO.
This gas is a recently discovered powerful hormone that dilates blood vessels, participates in transmission
of messages in the nervous system, and creates normal conditions for the work of the immune system. There are
still many questions in relation to this substance.
 Since most people with HV are chest breathers, normal massage and drainage of the lymphatic nodes of the GI
system (they are located under the diaphragm) is not possible. Keeping in mind, inadequate blood supply and
suppressed Bohr effect, all these processes make the GI tissues polluted with free radicals, products of anaerobic
metabolism, and other waste products.
 CHV usually means more frequent breathing (about 15-20 times per minute instead of physiologically normal 1012 times corresponding to about 40 s CP) and shorter phases of inhalation and, especially, exhalation. Often, with
increased CHV, exhalation becomes shorter than inhalation. This indicates an abnormal state of the autonomic
nervous system. Indeed, inhalations are modulated by the sympathetic nervous system and exhalations by the
parasympathetic. Breathing, therefore, is a window through which we can get information about the work of the
autonomic nervous system, which apart from orchestrating breathing muscles, regulates digestive processes. Likely
dominance of the sympathetic nervous system during CHV can hamper normal healing and tissue repair since these
processes are more active when the parasympathetic system is dominant.
 Alveolar HV leads to slightly higher concentrations of free oxygen in the blood. Free oxygen in our bodies
generates free radicals causing cellular damage and aging of all tissues, GI organs included. This damage is
stronger during hyperventilation.
 Since production of digestive enzymes is not normal, metabolism of proteins can be hampered due to heavy
breathing. At the same time, the GI tract is the main consumer of the eaten proteins. Therefore, repair of the GI tract
is less efficient.
 Deficiencies in essential minerals and other elements are frequent due to chronic overbreathing. Any particular
deficiency can create its own negative impact on the normal work of the GI conveyor.
11.3 Interaction of these destructive CHV factors with the organism
It can be difficult to tell at the present time what the isolated effects of these factors are. Clearly, they are
individual. There are no studies that compare these effects or define the individual differences. Similarly, the
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-6impact of permanent changes in breathing, in both directions, closer and further from the norms, is also not
investigated. Moreover, since hyperventilation creates combinations of abnormalities, their possible number can be
very large. And, indeed, during last decades the number of known GI abnormalities has been continuously growing.
It is well known that the effects of CHV are very individual, from both physiological and psychological
viewpoints. Hence, possible development of specific GI problems in a particular person is based on interactions of
variety of factors, including:
- hereditary characteristics that can be revealed due to CHV (weak or predisposed to damage systems, organs and
tissues, appearance of abnormal chemical and immune reactions, reversal or disappearance of some processes, etc.);
- historical and environmental influences (quality, quantity and types of food, water, air, radiation, etc.).
One can see that appearance and development of GI problems have very large number of initial variables
and that makes prediction of the behaviour of the biological system or development of pathologies practically very
difficult unless all these factors are known and are carefully monitored and analyzed.
On the other hand, normalization of breathing, when the CP approaches 35-40 s, should gradually and
significantly reduce or even eliminate all these CHV-based abnormalities creating conditions for repair and
restoration of normal GI processes.
11.4 Factors that define the time of digestion
Current CP
CHV generally leads to decreased GI perfusion, hypoxia and slower peristalsis. The time required to empty
stomach after an ordinary meal can increase up to 2-3 or more hours, depending on current CP, meal and other
factors. This effect (slower digestion when breathing is heavier) is known even to healthy people who may
occasionally have infection, flue, fever or other stressful state with CHV and low CPs. During such times, appetite
is suppressed, and desire to eat, for example, fats and proteins are greatly reduced due to their burden on the GI
system causing more stress and increased HV. At such times, we drink water or juices and may snack on fruits.
Very large CPs greatly facilitate digestive abilities of the human organism due to, for example, increased
blood supply and oxygenation of the GI organs. The immune system becomes more sensitive and can effectively
fight pathogens in the GI tract so that they cannot attach themselves and remain in the GI tract. This leads to
normalization of the flora in the digestive tract.
It was mentioned by Doctor Buteyko that people with over 90 s CP could eat almost nails. Probably, he
implied increased digestive abilities of the human organism in relation to roughage (like bark, leaves, flowers, etc.).
Ancient hatha yoga manuscripts noticed that hatha masters (over 3 min CP) would not get intestinal worms since
their eggs would be digested in the stomach.
Presence and degree of hunger
Presence of real hunger is the factor that, according to Doctor Buteyko, is crucial for preservation or
restoration of normal breathing. Real hunger means presence and sufficient amounts of various digestive enzymes
(in the mouth, stomach walls, pancreas, liver, and the small intestine). Hunger also indicates current needs for
diminishing reserves in energy, amino acids, minerals and other nutrients. When the CP is about 40 s or higher, the
organism is intelligent enough to make right choices in foods so that the physiological needs can be satisfied and
food is the fuel for the body, brain and soul. Low CPs, on the other hand, create grounds for food addictions. This is
especially true for coffee, alcohol, sugar and other refined and junk foods.
To stop eating at the first earliest signs of satiety (or even just before they appear) is another important rule
emphasized by Buteyko. Extra food needs additional enzymes to digest it. In addition, appearance of additional
nutrients in blood, after the meal, creates stress for other organs in order to normalize their concentrations.
However, when the amounts of the enzymes are not sufficient, the only way to produce them is by slowing down
peristalsis so that these chemicals can be produced. Slowing down the GI conveyor would also make the work of
regulation of nutrients concentration easier. The wise step of the biological system is to hyperventilate slowing the
digestive process. Why?
The alternative for the GI tract, in case of over-eating, is to continue the work of the conveyor with the
same rate. However, since some part of the meal would not be digested, this would cause putrefaction of these food
substances, production of toxic or harmful chemicals, their absorption by the blood and stress for the immune
system and the whole organism. Similar stressful situations appear during bacteraemia or food poisoning. It is
likely that the ENS possesses a certain in-built or acquired mechanism of self-defence that can prevent these
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-7abnormalities by signalling us to stop eating and get busy with the real life challenges. However, human beings
may rationalize continuation of eating so that meals and eating become the main battling grounds.
Simple diagrams reflecting these ideas can be useful. When we are hungry:
- our organism prepared or will secrete in time certain amounts of various enzymes to digest the meal;
- there are certain depots that have needs and space for glucose (e.g., liver and muscles), amino acids (repair of GI
and other tissues, cells of the immune system, etc.), and other nutrients.
Case 1 (the usual meal). Let us assume that the person finished the meal just at the first signs of satiety.
This can be shown on the following simplified way:
Container 1:
Enzymes
Container 2:
Meal
CP
0
1
2
3
4 hours
These are three containers. One has enzymes, another is the meal, and the third one is empty for storage of
the mixture. The amount of enzymes corresponds to the amount and type of the meal. Let us assume that it would
take 2 hours to digest this meal. We mix containers 1 and 2 together and put everything in container 3 for the
chemical reaction to take place. The normal duration of the reaction (until completion) is 2 hours.
The graph on the right shows the CP as function of time. First, breathing gets heavier, and the CP gradually
decreases. When the meal left the stomach, the CP quickly restores to the pre-meal values.
Case 2 (overeating). Let us assume that the person finished the meal, but decided to ignore the first signs of satiety
and ate more food.
According to chemical laws governing slow chemical enzyme-involved reactions, if the amount of the main
reagent is just slightly more, the time for completion of the reaction will be much longer. Practically, probably as
much as 10-20% more food could mean about 50% increase in time to empty the stomach.
Excessive eating also means that there is not enough space to store the consumed nutrients. For example,
excessive amounts of carbohydrates means more stress for the pancreas (to secrete insulin), higher blood sugar
level, and the need to store more carbos in fat cells. Excessive amino acids (from eaten proteins) mean the need for
the kidneys to eliminate them from the blood. All these processes indicate stress for various organs and systems of
the body. This further intensifies breathing.
This reduces blood and oxygen supply for the GI system and makes peristalsis slower. Due to this effect
and inadequate amounts of enzymes, pathogenic bacteria would be able to snatch larger portion of nutrients (simple
sugars, fermented carbohydrates, proteins, fats, etc.). These bacteria will produce their toxins, absorbed into blood
stream and to be eliminated by the immune system. This is another stress for the biological system, this time for
organs of elimination and the immune system.
It is not surprising to conclude that extra food would not feed the organism but will produce variety of
negative effects manifested in lower CPs. The diagram below demonstrates steep CP fall for next 3 hours and the
CP is not recovered completely later due to the likely toxic load created by extra food.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-8Container 1:
Enzymes
Container 2:
Meal
CP
Enzymes
0
1
2
3
4 hours
The CP drop due to eating can be as high as 2-3 times meaning that breathing can become about 2-3 times
heavier. It is no surprise then that severely sick people can experience acute attacks and even die from overeating.
Having many small meals or snacking through the course of the day makes sense for many of them.
Case 3 (restricted eating). Here only some part of the meal (e.g., 60-70%) is consumed. The meal is completed
with the signs of hunger still present.
The ample amounts of the enzymes mean that the digestion will be completed much sooner (in about 1
hour). There are no problems with deposition of the digested nutrients (the systems and organs of the body needs
CPis small. The essential part of this decrease can be due to
them: the digested substances are welcome). The CP dip
the energy required for peristalsis. Hence, CO2 concentrations may remain nearly the same and slightly increased
breathing indicates greater production of CO2 and generation of extra energy due to muscular activity of peristalsis.
Moreover, getting enough essential elements (e.g., minerals, EFAs, amino acids, etc.) could create conditions for
achieving even higher CPs.
Container 1:
Enzymes
Container 2:
Meal
CP
0
1
2
3
4 hours
Finally, practical measurements reveal that the CP, for example, during fasting can often increase up to 5080%. However, when the initial CP is low and the body is in the likely state of deficiency in relation to certain
substances, prolonged water fasting would not be the optimum solution.
It is not a surprise then that numerous studies found benefits of restricted eating (in terms of calories, first
of all) and its positive effects on longevity of various species. From health restoration viewpoint, restricted eating
has another great advantage. Reduced breathing and breathing sessions can safely be resumed as soon as food left
the stomach. Not only the initial CPs will be higher, but also more time can be spent on breathing normalization
since daily time with empty stomach is much longer.
Note that it is not the goal of the Buteyko method to be undernourished or feel hungry all the time.
Restricted eating can be used as a temporary measure to increase the CP and normalize breathing. When we control
our breathing, blood sugar control is also more efficient and hunger is not as strong.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
-9From these views, walking, mechanical restrictions of ventilation, use of supplements, and restricted eating
are all temporary measures to reduce breathing. After achievement of the new level of homeostasis with higher CP
values, the person has new (smaller) needs in air, water and food due to improved absorption, utilization and
retention of food substances. The biological system will function more efficiently in terms of physical and mental
outputs.
Hatha yoga teachers noticed that when they students achieve very large breath holding times (3-5 minutes),
these students can have only 1-2 meals per day or to go on for 2-3 days with no food, no water and no sleep while
still having excellent CP and excellent health. At the opposite end, we have severely sick people who often need
frequent small meals to recover sooner.
These and other observations confirm the general ideas that:
- When the CP is very high we can “abuse” ourselves, in various respects, without large negative effects;
- When the CP is low, we have to be more (or very) careful about food, exercise, sleep, water balance, etc.
11.5 Breathing control during and after meals
Breath holds and RB (reduced breathing) intensify peristalsis. That can be dangerous for people with
existing GI problems or inflammation. About half of modern Westerners, according to recent studies, have some
inflammation in the lining of the stomach that is usually accompanied by the presence of Helicobacter Pylori. These
people often do not have any essential symptoms or complaints.
It would make sense then to discourage students from doing any RB or pauses after meals or while food is
still in the stomach. This is one of the requirements of Doctor Buteyko and his numerous pupils in relation to
breathing exercises: on empty stomach.
CHV has great protective value preventing further damage to the GI tract in cases of various digestive
problems accompanied by inflammatory processes, ulcers and other structural or mechanical abnormalities. How?
HV, by slowing down peristalsis after meals, preserves structural integrity of the GI tract in areas with ulcers,
inflammation, or bleeding. That relates, first of all, to the stomach and the first part of the small intestine
(duodenum).
Mild voluntary hyperventilation, when the meal is in the stomach, slows down peristalsis. Can it have good
effects and for whom?
In order to understand the effects, think about the analogy with skin brushing. When the skin is inflamed or
bruised, it would make sense to give it rest and apply something very gentle in mechanical and chemical sense, for
example, mild creams or water. Rubbing, stretching, strong massage, or application of irritating substances would
retard recovery.
Moreover, when open wounds are present, especially bleeding ones, even more care is required. However,
when the skin starts to heal, very gentle massage can help to increase blood supply, increase strength and improve
the tone of the smooth muscles.
Similarly, even when inflammation is absent, the optimum level of stimulation should correspond to the
current state of the skin. For example, if an ordinary modern person takes a rough skin brush and vigorously
brushes an arm or a leg just with several strokes, this could result in appeared inflammation. However, gentle skin
brushing for some days and gradual increase in its intensity makes the skin strong and resilient. Later, more
rigorous brushing is possible and even beneficial.
This analogy also helps to understand why during prolonged water fasting (2 or more days) the lining of
digestive organs become thinner and weaker so that gradual transition to more rough food (both in mechanical and
biochemical senses) is necessary. It also becomes clearer why healthy skin needs strong stimulation in order to
remain strong and healthy.
CO2 content (or intensity of breathing) can be compared with the intensity of skin brushing: the higher the
CO2 or CP, the stronger the peristalsis. The sizes and solubility of meal particles are comparable with thy type of
the skin brush one uses. This also explains how HV reduces mechanical wear of the lining of the stomach and the
small intestine. This can be very useful, when GI inflammation or damage is already present. Moreover, voluntary
after-meal HV can be beneficial in acute stages of Crohn’s disease, ulcers, IBD, IBS, etc. during flare-ups, when
chronic diarrhoea, gas production, or blood in the stool are the observable symptoms.
As the strong skin can withstand and even need vigorous prolonged brushing, raw diet with well-chewed
greens, nuts, and seeds provide such stimulation for the healthy GI tract. Healthy people with high CPs and no
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 10 digestive problems can, therefore, practice breathing control (RB) after meals. Moreover, breathing control after
meals (very light air hunger) is a positive factor to break through the 40 s CP threshold.
11.6 Chewing and particle size of the swallowed food
The analogy with skin brushing helps to understand the variable effects of chewing, cooking and particle
size of digested meals depending on the current state of the GI tract.
When food is well chewed, up to 80% starches, 15% fats, and 5% proteins can be digested in the mouth
reducing the burden of digestion for the stomach, liver, and, especially, pancreas. Moreover, good chewing helps
the ENS to better identify the incoming substances and prepare the appropriate enzymes for efficient processing
down the conveyor.
When chewing is insufficient, some food particles remain large. As a result, many nutrients remain locked
in their cells and become unavailable for the organism. Instead of providing nourishment, these large particles, with
locked-in goodness, become a burden for the GI tract causing more wear of the GI linings even for very health
people.
What would happen if one blends an ordinary meal with proteins, complex carbohydrates, and fats and
drinks it in a minute? The GI distress is almost certain. It would be very hard for the stomach and other GI organs
to find out which enzymes to produce and how fast to propel the chum along the conveyor. Such meal can stay very
long time in the stomach indicating confusion and stress in the GI system.
Recent archaeological studies of teeth and jaws of Europeans living during medieval times showed that our
recent predecessors were spending up to 4-5 hours per day on chewing. Why is it good for the GI system and
health? We reduce a burden on the digestive organs, like the stomach, pancreas, liver, and the small intestine due to
small particle size, pre-digested state of the chum, ability of the ENS to prepare the whole GI conveyor to
processing such meals, easier control of blood sugar, and our ability to control breathing after the meals.
11.7 Effects of various foods on breathing
As discussed above, it is presence of real hunger during the whole meal that matters most for effective
digestion. Chewing is another important factor. Obviously, the food should fit current needs of the organism. Apart
from these factors, we have usually choices in what to eat.
Methods of food preparation/processing and their effects on breathing
Generally, processing destroys enzymes and other nutrients, while generating free radicals and introducing
toxic chemicals. Let us look at the impact of various food preparation techniques on breathing.
Small
Moderate
Large
Very large
Fig. 11.4 Impact of various food preparation techniques on breathing.
Canned foods, which are not shown here, can be at the right end of this row, depending on the methods of
preparation, types of food, packaging, and conditions and durations of storage. Russian doctors observed that
canned foods could produce the worst effect.
Raw foods are most natural due to maximum amounts of own enzymes and minimum damage due to
processing. Freezing causes destruction of some vitamins and other useful nutrients. During drying enzymes and
some other nutrients can be destroyed. Milling and making flours greatly increase the surface area of the food
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 11 generating more free radicals due to oxidation. Heating eliminates enzymes and, depending on temperature,
pressure and duration, destroys other nutrients and introduces free radicals and other dangerous chemicals.
Frying, for example, causes oxidation of oils (causing again formation of free radicals). Changing food
colour reflects the degree of chemical and structural transformations. For example, formation of dark brown or
black crust on breads or meats, e.g. during baking, grilling or deep-frying, means appearance of carcinogenic
substances.
There are many other parameters, like duration of storage and appearance of molds, fungi, pathogenic
bacteria, etc. due to spoilage or inappropriate conditions of storage that can greatly affect the nutritional value of
any particular product. In some cases heating or pasteurization, while destroying enzymes and other nutrients, can
be beneficial due to hygienic reasons in order to prevent, for example, bacterial infections in raw milk.
Conventional non-organic foods have some harmful chemicals, especially in animal products, and have
slightly decreased concentration of minerals and other useful nutrients.
Types of the food
Considering various types of foods, the following approximate order can be suggested:
Small
Moderate
Large
Very large
Fig. 11.5 Impact of various foods on breathing.
This simple diagram roughly reflects the degree of stress of various foods on the GI organs. For example,
raw fruits and their freshly-squeezed juices usually have the least impact on breathing due to minimum
requirements from the GI system (they have abundant minerals, very little proteins, presence of own enzymes).
However, biologically, for example, buckwheat and avocado are fruits, but their nutritional compositions are very
different from typical fruits. Hence, their effects on breathing would be closer to grains-nuts. Dairy products can
have wide concentrations of fats (from 0 to about 80%), proteins (from 0 to over 30%), lactose, etc. Additionally,
one needs to take into account possible allergic reactions in predisposed people and individual differences in
abilities of digestive organs.
Processing, as mentioned above, greatly influences the effects on breathing. Sprouting of grains, legumes
and nuts increase bio-availability of many nutrients making them similar to raw fruits and vegetables. Cooked
animal proteins and fats are at the other end and are most burdensome for breathing. One might be surprised by
very small negative effect of, for example, raw fish or meat due to presence of self-digestive enzymes in lysosomes
of raw cells.
The particular effects of foods in people with GI problems are often individual and depend on current needs
and existing GI pathologies. Some of these effects will be considered below.
11.8 Focal infections and their GI effects
Focal infections, while being dormant for low CPs (below 20 s), can directly affect possible recovery from
various GI problems. In some cases, there is a simple mechanism of such influence.
Cavities
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 12 For example, cavities in teeth mean presence of various types of pathogens in the mouth. These pathogens,
which are often anaerobes, generate exceptionally powerful toxins swallowed with saliva. Even tiny amounts of
these toxins produce 2 effects:
- the global impact on breathing (the CP will remain below 30-40 s unless the source of infection is eliminated);
- the local impact on the regions located further along the digestive conveyor, especially on the stomach and the
duodenum intensifying, for example, existing inflammation.
A case study. A person with bad teeth and chronic acute gastritis or gastric ulcers fasted on water, but burping
(passing gas through the mouth) took place about every hour during fasting since he swallowed those cariesproducing pathogens and they generated further inflammation, degradation of damaged stomach surfaces, leading
to putrefaction of the affected lining. Normally, fasting is supposed to be the time of self-repair of the system with
no need to deal with food digestion. (The same enzymes would be used for digestion of own malignant, inflamed
and other abnormal cells). Here the biological system was dealing with self-generated pathological process instead
of self-repair. Hence, recovery from the GI problem, even while fasting, was not possible.
Infected tonsils
Similar effects can be expected when tonsils are dysfunctional or dead. They can be inflamed and enlarged
or in the state of atrophy and almost invisible. Such tonsils harbour pathogens that are inaccessible for blood and,
hence, cells of the immune system. Swallowing of the generated toxic substances can produce similar symptoms as
in case of cavities.
The situations with bad tonsils can be even worse. Larger CPs (up to 30-35 s) will lead to increased
sensitivity of the immune system. The cells of the immune cells will attack the areas neighbouring to tonsils and
create even more inflammation. This can result in fever, headaches, soar throat and other symptoms of acute
tonsilar infection. Successful recovery, according to Russian Buteyko experience, needs surgery (tonsillectomy).
Helmints or intestinal worms
Similar ideas can be applied for cases of helmintic infestation (presence of intestinal worms). Large and
medium parasites often reside in the first part of the large colon near the appendix since they are probably are not
very comfortable up the GI stream due to digestive juices present there.
During meals the worms travel along the small intestine against the chum flow to duodenum, in order to
feed on nutrients before they get absorbed in blood. This migration of large bodies upstream is accompanied by
spread of small pathogens to the parts of the GI tract, which should normally be almost sterile (e.g., most of the
small intestine). In addition, the immune system is chronically challenged by waste products generated by worms
and absorbed into the bloodstream. Depending on severity of the infestation, the CP is restricted by 25-35 s. Further
normalization of breathing and repair of the GI tract, without elimination of worms, is impossible.
Athlete’s feet
Another focal infection relates to athlete’s feet. This contagious skin infection is usually caused by a fungal
species of Trichophyton or Epidermophyton. It is often called tinea pedis. As with cavities and dead tonsils, larger
CPs (up to 35-40 s) causes stronger immune reaction, but due to inaccessibility of the infectious source (the blood
can not reach the skin), the resulting inflammation near the infected areas creates more favourable conditions for
further spread of the infection. Hence, higher CPs favour, as in case of caries, further spread of the infection.
While being far from the GI system, presence of this focal infectious source also restrict the CP below 3040 s. Being a burden that distract the immune system, athlete foot also makes normalization of breathing impossible
unless special measures against the focal source are taken. Application of special creams against these fungi assists
elimination of the pathogens and helps to increase the CP.
However, the situation with athlete’s feet, in relation to GI problems, can be different. Its treatment may not
be as necessary as other factors.
Imagine an asthmatic with allergy to dust mites, gastritis due to Helicobacter Pylori, athletes feet infection,
and round worms. In order to naturally eliminate gastritic inflammation (using the innate ability of the immune
system), the student needs high CPs (about 30-40 s). It would be necessary to avoid allergic reactions due to dust
mites and eliminate worms. However, the fungi in feet will not be attacked by the immune system, unless the
gastritis is over. Only when Helicobacter is eliminated, the immune system starts to deal with the fungi in feet.
There are certain priorities for the immune system in what it sees as a most urgent problem of the human organism.
Periodontal problems and root canals
There is too little information about effects of pathogens due to periodontal problems on the CP and
digestion. It is possible that anaerobic bacteria that can be present in root canals or periodontal bones can temporary
suppress the immune system retarding treatment of the GI problem. The conditions for these processes are still
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 13 unclear and need systematic studies. It is obvious though that since bones have very limited blood supply,
restoration of tissues and elimination of pathogens are slow.
Root canals are not considered focal infections, and it is possible to achieve large CPs (up to 1-3 minutes),
while having dead teeth. However, their presence, when the CP is below 20 s, can lead to spread of bacterial
infections from dead teeth to surrounding bones. This can hinder breathing normalization.
11.9 Positive effects of high CPs on the GI tract
As it is indicated by Russian medical professionals, when the CPs are about 30-40 s, the immune system
can successfully deal with pathogens in the digestive system due to intrinsic immunity. That relates to, for example,
elimination of Helicobacter Pylori usually present in cases of gastritis and duodenal ulcers. Candida, another
frequent culprit of various digestive disorders, can often be subdued at about 25-30 s CP.
Note that while medical doctors suggest use of antibiotics and other drugs, normalization of breathing
naturally eliminates many unwanted pathogens, indicating hidden wisdom of the human body and strength of the
immune system when right conditions for health restoration are created.
Repair of damaged tissues, elimination of inflammation, improvements in blood perfusion, oxygenation,
muscular tone, neuronal communication, these and many other processes are enhanced when the morning CP is
approaching 30-40 s. Moreover, there is some evidence that, if these CP values are maintained for some weeks, not
only tissues will be repaired, but autoimmune reactions will disappear due to desensitization of the immune system
to previously allergic stimuli.
As in cases of asthma, one needs to maintain high CP (30-40 s) for some weeks in order to be allergy free
in relation to previous triggers (like dust mites, cats, dogs, pollen, etc.), so are the allergic reactions in cases of GI
disorders.
However, one should keep in mind that not all GI problems can be successfully solved using breathing
normalization and avoidance of triggers. In some rare cases, the damage to the GI tract and other systems can be so
extensive that, for example, any meal would result in toxaemia and further health deterioration. This can happen
after gun or knife wounds, deep fire burns, poisoning, industrial accidents, and in other extreme conditions due to
mechanical damage to the GI organs. Such cases are usually addressed using parietal nutrition (intravenous
injection of ready to sue nutrients) so that the GI tract can take care of itself (no need to deal with food). When its
integrity is restored, food consumption through the mouth can be resumed. Let us assume then that it is possible to
pull the body out of the abnormal situation without parietal nutrition. In other words, we assume that the student
can improve own health and get nutrients using the own GI system.
11.10 Triggers of GI problems and the soft diet
The triggers, as in cases of asthma, are numerous and individual, and successful treatment depends on a
correct plan and strict adherence. Just one factor, as in asthma, can, if it is present on a daily basis, provoke acute
episodes retarding the recovery or making it impossible.
However, most triggers in asthma produce their effects almost immediately, and, hence, they are
identifiable. In cases of GI problems, it may take up to 3-4 hours for the abnormal reaction to take place and the
abnormal symptoms can be sometimes attributed to irrelevant causes.
While there are various GI abnormalities and different symptoms known to the medical science and
reported by the students and patients, let me consider triggers in cases of severe GI disturbances when, for example,
ulcers and GI inflammation present in the duodenum and the stomach. (The duodenum, due to its central role in
digestion and absorption of most nutrients, is the most trouble-some part of the GI system.) Such cases can be
accompanied by bleeding in the affected areas.
For many GI problems their triggers are CP-dependent. For example, symptoms of gastritis, heartburn,
pancreatic insufficiency, etc. are strong when the CP is low (e.g., 10-15 s or less) and may disappear when the CP
gets higher (up to 35-40 s).
Successful dealing with serious GI problems requires not only high CPs, but many other factors, like good
chewing, right choice of foods, proper timing, avoidance of allergens and triggers, etc. Some GI concerns are
relatively easy to solve. Here, we consider more difficult situations with inflammation, active state of the gut and
other aggravating factors.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 14 Soft diet and its examples
Western medical professionals understand and use special diets for various diseases (including arthritis,
colitis, IBS, ulcers, Crohn’s, lupus, etc.). For example, in Fasting and Eating for Health (A Medical Doctor’s
Program for Conquering Disease) by Joel Fuhrman, in section Inflammatory Bowel Disease: Ulcerative Colitis and
Crohn’s Disease, Dr. Fuhrman writes,
”…Frequently, when the disease is active and there is bleeding, individuals cannot tolerate any uncooked food.
They are best fed with stewed vegetables exclusively. Persons who are bleeding should consume a diet of soft
(steamed or stewed) vegetables until they can embark on a fast. The diet should be composed of vegetables such as
stewed zucchini (courgettes), sweet potatoes, squash, and new potatoes (no skin). All foods should be chewed
exceptionally well. No fruit juices, citrus fruits, or tomatoes should be eaten; even other fruits may need to be
avoided. Avoid cereals and all grains except well-cooked rice…”
The soft diet should satisfy two important requirements. It is to be exceptionally soft and gentle:
1) in mechanical terms (no skin of fruits or vegetables, no rough fibres as in celery, white cabbage, etc.)
2) in biochemical terms (as for most spices, fresh citrus fruits, tomatoes, green and yellow peppers, etc.)
Baby foods would be well tolerated, while any food that is even slightly crispy during chewing would be
damaging. It is doubtful if one can chew brown rice, even well cooked, to such a consistency that it can be
squeezed between teeth. Porridge or gruel from organic brown rice flour cooked with liberal amounts of water can
be tried instead. Some rice cakes, rice bread made with, for example, baking soda or rice puffs, depending on
processing, may be agreeable. Thorough chewing of all these foods, even when they are in the state of the paste, is
important.
Raw vegetable juice (cabbage or lettuce juice with a little carrot juice added) is usually non-irritating.
Taking large amounts of essential fatty acids, such as flax oil, borage oil, evening primrose oil, or fish oils, is
sometimes helpful as a natural anti-inflammatory to help patients avoid or lessen the need for medication.
Why does it happen that the body does not accept normally certain foods? What could be wrong with
eating raw vegetables or skins of fruits? The ENS (enteric nervous system) was designed by Nature to protect its
owners from damage when various dangerous creatures and foods were consumed. For example, eating some sharp
objects can result in severe bleeding and death, should normal (slow) digestion take place. Indeed, normal digestion
would move the sharp object back and forth inside the stomach and intestines causing damage and bleeding. Hence,
the protective mechanism of the ENS should include intensification of peristalsis along the digestive tract so that to
vomit or propel damaging foods forward faster minimizing the damage to the GI tract. Absorption of nutrients
would suffer but less damage would be done to the organs of digestion. This is the question of survival. In other
words, imagine that a primitive man swallowed some small creature similar to a hedgehog or porcupine. Normal
digestion could result in death, while very intensive peristalsis would minimize the damage.
Severe GI problems need exceptional attention to chewing, cooking and types of the food used. In case of
severe problems, as pointed above, very few foods are well tolerated. The above list of allowed foods, suggested by
Dr. Fuhrman, can be expanded and explained.
Cooking of vegetables should be done till very soft or mushy consistency. This changes the chemical
structure of fibres so that they attract large number of polarized water molecules and reduce the mechanical friction
with the lining of GI organs. Generally, several different fibre types known, depending on their ability to attract
water molecules.
Any food, which remains crispy when chewed, would be a problem. For example, raw potatoes or sweet
potatoes are crispy no matter how well they are chewed. Cooking makes them acceptable but thorough chewing of
starches is necessary. For example, 30-40 min of cooking can make even cauliflower, broccoli, or Brussels sprouts
very soft and possibly suitable (unless they provoke an allergic reaction). When cooking is shorter (e.g., 10-15
minutes), they may still be crispy. When these vegetables are over-ripe, the structure of their fibres becomes
different (more rough and strong like grasses or woods), making even long cooking inefficient. Younger varieties
are generally softer and better digested. It is almost impossible to chew cooked whole carrots till the state of the
paste, even if they were cooked for 30-40 minutes. However, if one blends these carrots and cooks them only for
few minutes, they would not produce GI problems. Similarly, one can cook their pulp left after juicing.
Frozen foods (many countries have frozen cauliflower, broccoli, and Brussels sprouts) might be even
advantageous. They have less or no chemicals, which are required for long shelf or display life. In addition,
freezing ruptures cells making the food softer after defrosting. They become less crispy. As a result, frozen
vegetables need less cooking. That should favour preservation of vitamins and other useful nutrients in comparison
with long cooking of fresh varieties.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 15 Other vegetables, like beets, celery, and numerous greens are poorly tolerated, in severe GI cases, due to
various reasons. For example, most greens and cabbages remain crispy and no cooking, chewing or blending can
change their insoluble rough fibres. Probably, among greens, only spinach might be blended and then cooked so
that to become suitable. (Spirulina powder should not cause problems too.)
Skin of many vegetables, like peas, beans, carrots, and others, are poor attractors of water even after
cooking. Many vegetables, like beets, cucumbers, peppers (green, yellow, and red), tomatoes, and others, even
when peeled and cooked, usually produce adverse effects, probably due to some adverse chemical effects. Possibly,
some of their substances produce more irritation for already inflamed GI surfaces.
When one eats rice cakes, they are crispy in the mouth at the beginning of chewing, but sufficient chewing
can make them smooth and acceptable. For example, 100 g rice cakes may need about 30-40 minutes to chew.
Hence, one needs patience and discipline. Some foods can be made soft, but their particles may still be a problem,
even after very long cooking, like in case of carrots.
The test for good chewing is simple: if you can squeeze the content between your teeth and nothing left
than it can be swallowed. Practically, such rigorous chewing usually results in small and gradual leakage of the
food to the stomach. That means that any swallowing should be discouraged. One can check that, for example, with
bread one bite may need as many as 50-100 chewing movements. The amount of required saliva would be much
greater than the amount of food.
Chewing is exceptionally important even for liquefied foods. For example, one can liquefy cooked rice,
pumpkin, zucchini, sprouts, broccoli, carrots and many other vegetables and drink them. This can result in GI stress
with indigestion, burping and other unpleasant symptoms.
Symptoms related to urination
It is sometimes possible that frequency of urination can reflect how irritable the GI tract currently is.
During “flare up”, the person may go to urinate more frequently since the intestines have more intensive and more
frequent waves of peristalsis causing, due to physical proximity, irritation of the urinary bladder. When flare up is
over, more urine can be accumulated in the bladder without discomfort. When the bladders accumulate more urine
they press stronger on neighbouring GI organs helping them to restore their normal positions. However, when the
GI organs inflamed, the tissues are over-sensitive and urinations, during flare-ups are frequent. From respiratory
viewpoint, voluntary suppression of the desire to urinate decrease breathing and hence can help to increase the CP.
Suppression and postponement of defecation, on the other hand, lead to hyperventilation.
Chemical factors or triggers
Patients with an active gut and on soft diet are usually aware about negative effects of:
- spices (black pepper, ginger, etc.);
- salt;
- essential oils, like mint, peppermint, menthol, camphor, etc. (even in tooth pastes or chewing gums);
- coffee and chocolate;
- acidic substances (un-buffered vitamin C, citric acid present in many modern foods, various supplements, etc.);
- gluten;
- smoking;
- chemicals in non-organic foods (pesticides, herbicides, antibiotics, hormones, etc.).
In some cases, the list of adverse parameters can also include:
- animal proteins;
- air pollution;
- excessive radiation (from sun, computer screens, TV, etc.);
- rigorous mechanical shaking.
As in case with asthma, the only way forward is to avoid these “flare-up” triggers.
Essential nutrients and their deficiencies
Chronic hyperventilation interferes with chemical reactions related to activity of vitamins, enzymes and
minerals. In addition, absorption and retention of various nutrients can be hampered. In order to maintain the
normal work, the hyperventilating organism requires larger amounts of some nutrients. The needs in others can get
smaller. Practical actions and typical suggestions were considered before.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 16 -
11.11 Mechanical shaking of the body
Doctor Buteyko indicated that mechanical shaking has numerous positive effects and can be very useful for
restoration of normal breathing. Why? Biochemical processes in our bodies are usually governed by various
messenger-substances, which are produced, stored and secreted by various organs and tissues. Numerous body
chemicals can do their job much faster if they can quickly access the whole cell or any other area or tissue.
Prevention of accumulation of faecal impaction, mucus, and other debris on the walls of the gut, is essential for
good absorption of nutrients, suppression of pathogens and general GI health. Possibly, jogging is one the natural
methods how this can be achieved.
However, healing of various GI parts sometimes require absence of vigorous shaking and, indeed, a patient
with severe GI problems can notice that shaking causes worsening of the symptoms. For example, imagine a patient
whose fast walking or running results in burping every 5-10 minutes or gas, thirst and diarrhoea.
What are the causes? It is possible that shaking can tear apart the healing sides of the stomach ulcer. This
would cause self-digestion in the stomach and production of gas passed out through the mouth. Similar pathological
processes can take place in the small intestine and, through the pyloric valve, the gas can be produced. Thus, just
healed surfaces can re-open and get in contact with GI juices and pathogenic bacteria. The unprotected tissues can
be partly digested by secreted digestive enzymes, with possible putrefaction due to pathogenic bacteria. These
processes will lead to inflammation of the lining causing appearance of thirst.
Practical factors that can trigger this abnormal reaction with intensive peristalsis (flare up) can include:
- shaking (due to movements of the body, including walking, running, cycling on bumpy or uneven surface; riding
in vehicles, for examples, in cars, trains, or buses; holding vibrating devices, like mowing machine, vacuum
cleaner, etc.; tooth brushing; rubbing of body parts during self-washing; and many other activities);
- mechanical compression of the belly after meals due to: tight trousers or belts, bending forward with slouching,
caring boxes with pressure on the stomach, caring a backpack of the chest, etc;
- large size and poor solubility and digestibility of the food particles.
Any of these factors alone can produce flare-up with GI distress.
11.12 Use of spices
Using of large amounts of spices is one of the significant features in the diet suggested and used by Doctor
Buteyko and his colleagues. What are the reasons? Spices, used for millennia to preserve and enhance the taste and
flavour of foods, have numerous beneficial properties, according to recent scientific evidence.
Antimicrobial properties
Scientists from Cornell University (Ithaca, NY) investigated and confirmed, according to the title of their
paper, Antimicrobial functions of spices: why some like it hot published in Quarterly Review in Biology.
Specifically, they concluded, “In support of this is the fact that spice plant secondary compounds are powerful
antimicrobial (i.e., antibacterial and antifungal) agents” (Billing & Sherman, 1998).
Lampe from the Fred Hutchinson Cancer Research Center in Seattle wrote,” Thousands of chemical
structures have been identified in plant foods. Many are found in spices… In plants, these compounds function to
attract beneficial and repel harmful organisms, serve as photoprotectants, and respond to environmental changes.
In humans, they can have complementary and overlapping actions, including antioxidant effects, modulation of
detoxification enzymes, stimulation of the immune system, reduction of inflammation, modulation of steroid
metabolism, and antibacterial and antiviral effects. Embracing a cuisine rich in spice, as well as in fruit and
vegetables, may further enhance the chemopreventive capacity of one's diet” (Lampe, 2003).
Indian microbiologists Arora and Kaur from Guru Nanak Dev University in Amritsar studied Antimicrobial
activity of spices (Arora & Kaur, 1999). They found that “Some bacteria showing resistance to certain antibiotics
were sensitive to extracts of both garlic and clove. Greater anti-candidal activity was shown by garlic than by
nystatin. Spices might have a great potential to be used as antimicrobial agents” (Arora & Kaur, 1999).
Numerous publications, according to their titles, revealed various specific effects of spices. Turkish
scientists published an article Inhibitory effects of spice essential oils on the growth of Bacillus species. They
studied such popular spices as black thyme, cumin, fennel (sweet), laurel, marjoram, mint, oregano, pickling herb,
sage, savory, and thyme and found that” All of the tested essential oils (except for cumin) showed antibacterial
activity against one or more of the Bacillus species used in this study” (Ozcan et al, 2006).
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 17 An Egyptian researcher El-Maraghy from Assuit University wrote, “The high antimycotic activity of four
kinds of spices, viz, Chinese cassia, cinnamon, clove and thyme, were tested as preservatives for agricultural
commodities. Clove, thyme and a mixture of the four kinds of spice completely inhibited aflatoxin production on
lentil seeds during eight weeks of incubation” (El-Maraghy, 1995).
Danish biotechnologists from the Technical University of Denmark published a study Inhibition of fungal
growth on bread by volatile components from spices and herbs, and the possible application in active packaging,
with special emphasis on mustard essential oil (Nielsen & Rios, 2000).
A large group of Mexican scientists published a study Antifungal activity of Mexican oregano (Lippia
berlandieri Shauer (Portillo-Ruiz et al, 2005).
Several food and environmental hygienists from the University of Helsinki examined Antibacterial
efficiency of Finnish spice essential oils against pathogenic and spoilage bacteria. They found that “Oregano,
savory, and thyme showed the broadest antibacterial activity by distinctly inhibiting the growth of all the organisms
tested” (Nevas et al, 2004).
Japanese health professionals from the National Research Institute of Fisheries Science in Yokohama
studied Antimicrobial effect of spices and herbs on Vibrio parahaemolyticus (a foodborne pathogen). They found
that “Basil, clove, garlic, horseradish, marjoram, oregano, rosemary, and thyme exhibited antibacterial activities
at incubation of 30 degrees C… These results suggest that the spices and herbs can be practical for protecting
seafood from the risk of contamination by V. parahaemolyticus and used in hurdle technology with low
temperature” (Yano et al, 2006).
There are many other studies of the similar nature. Their results, as well as the findings from the just
mentioned references, are summarized in the following table.
Spices and their
extracts used
Pathogens or toxins
inhibited
Chinese cassia, cinnamon,
clove and thyme
Aflatoxin
Garlic bulbs, green garlic,
green onions, hot peppers,
ginger, Chinese parsley, and
basil
35 different Indian spices
including clove, cinnamon,
bishop's weed, chilli, horse
raddish, cumin, tamarind, black
cumin, pomegranate seeds,
nutmeg, garlic, onion, tejpat,
celery, cambodge
Essential oils of oregano
(Origanum vulgare), mint
(Menta arvensis), basil
(Ocimum basilicum), sage
(Salvia officinalis) and
coriander (Coriandrum
sativum)
Mustard, cinnamon, garlic,
oregano and clove
Aspergillus niger and
Aspergillus flavus (fungi)
Cloves, thyme, oregano,
rosemary and basil
Place of the study
Reference
Botany Department,
Faculty of Science,
Assiut University, Egypt
Institute of Nutritional
Science, Chungshan
Medical and Dental
College, Taiwan
Department of
Biochemistry,
University College of
Science, Calcutta, India
El-Maraghy,
1995
Aspergillus ochraceus
and ochratoxin A
production
Dpto. Biotechnología,
Facultad Ingeniería
Química, Universidad
Nacional del Litoral,
Santiago del Estero,
Santa Fe, Argentina
Basílico &
Basílico, 1999
Penicillium commune, P.
roqueforti, Aspergillus
flavus and Endomyces
fibuliger (most important
spoilage fungi of bread)
Shigella sonnei and
Shigella flexneri
(vegetable pathogens)
Department of
Nielsen &
Biotechnology,Technical Rios, 2000
University of Denmark
Bacillus subtilis,
Escherichia coli and
Saccharomyces
cerevisiae
Laboratory of Food
Microbiology and Food
Preservation, Faculty of
Yin & Cheng,
1998
De M Krishna
et al, 1999
Bagamboula et
al, 2001
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 18 -
Licorice
Methanol extracts of Myristica
fragrans (aril); extracts from
Barringtonia acutangula (leaf)
and Kaempferia galanga
(rhizome); Cassia grandis
(leaf), Cleome viscosa (leaf),
Myristica fragrans (leaf),
Syzygium aromaticum (leaf)
Pouzolzia pentandra (leaf),
Cycas siamensis (leaf), Litsea
elliptica (leaf) and Melaleuca
quinquenervia (leaf)
Chilli, cinnamon, cloves,
ginger, nutmeg, oregano,
rosemary, sage, thyme
Juniperus essential oils from
different species of Juniperus
Bacillus subtilis, all
gram-positive bacteria
tested
18 strains of Helicobacter
pylori (the primary
etiological agent
responsible for the
development of gastritis,
dyspepsia, peptic ulcer
disease and gastric
cancer)
Aeromonas hydrophila,
Listeria monocytogenes
and Yersinia
enterocolitica (foodborne
pathogens)
Aspergillus flavus
(fungi, an aflatoxin B1
producer)
Nutmeg, mint, clove, oregano,
cinnamon, sassafras, sage,
thyme, rosemary
Bacillus cereus
(vegetable pathogen)
Oregano, savory, and thyme
12 bacterial strains,
including spoilage and
pathogenic bacteria
(Clostridium botulinum
and Clostridium
perfringens)
Vibrio parahaemolyticus,
Staphylococcus aureus,
Listeria monocytogenes,
Escherichia coli and
Salmonella Enteritidis
(foodborne pathogens)
4 strains of Helicobacter
pylori (the primary
etiological agent
responsible for the
development of gastritis,
dyspepsia, peptic ulcer
Leaf extracts from Japanese
persimmon, white cedar, and
grape
Turmeric, cumin, ginger, chilli,
borage, black caraway, oregano
and liquorice, Columbo weed,
long pepper, parsley, tarragon,
nutmeg, yellow-berried
nightshade, threadstem
Agricultural
and Applied Biology
Sciences, University of
Gent, Gent, Belgium
Research Laboratory,
Higashimaru Shoyu Co.,
Tatsuno, Hyogo, Japan
Department of Plant
Science, Faculty of
Science, Mahidol
University, Bangkok,
Thailand
Tsukiyama et
al, 2002
Bhamarapravati
et al, 2003
Laboratorio di
Microbiologia,
Arcispedale S. Maria
Nuova, Reggio Emilia,
Italia
Department of
Experimental Biology,
University of Cagliari,
Sardinia, Italy
Departamento de
Producción Vegetal y
Microbiología, Escuela
Politécnica Superior de
Orihuela, Universidad
Miguel Hernández,
Alicante, Orihuela,
Spain
Department of Food and
Environmental Hygiene,
Faculty of Veterinary
Medicine, University of
Helsinki, Finland
Fabio et al,
2003
Department of
Microbiology, National
Institute of Health
Sciences, Setagaya-ku,
Tokyo, Japan
Hara-Kudo et
al, 2004
Centre for Infectious
Diseases and
International Health,
Royal Free and
University College
London Medical School,
O'Mahony et
al, 2005
Cosentino et al,
2003
Valero &
Salmerón, 2003
Nevas et al,
2004
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 19 carpetweed, sage and cinnamon
Anise, basil, cumin, dill,
Aegean sage, fennel (sweet),
laurel, mint, oregano, pickling
herb, rosemary, sage, savory,
sea fennel, sumac, and thyme
(black)
Mexican oregano
Essential oils of Ocimum
basilicum L., Origanum vulgare
L., and Thymus vulgaris L
Black thyme, cumin, fennel
(sweet), laurel, marjoram, mint,
oregano, pickling herb, sage,
savory, and thyme
Basil, clove, garlic, horseradish,
marjoram, oregano, rosemary,
thyme and turmeric
disease and gastric
cancer)
Aspergillus parasiticus
the UK
Department of Food
Engineering, Faculty of
Agriculture, Selçuk
University, Konya,
Turkey
Ozcan, 2005
Twenty-one fungal
strains, which included
Penicillium, Geotrichum,
Aspergillus, and
Bipolaris
13 bacterial strains and 6
fungi, including
multiresistant strains of
Pseudomonas aeruginosa
and Escherichia coli
Bacillus brevis, B. cereus,
B. amyloliquefaciens, B.
megaterium, B. subtilis,
and B. subtilis var (all are
foodborne pathogens)
Vibrio parahaemolyticus
(foodborne pathogen)
Facultad de Ciencias
Químicas, Universidad
Autónoma de
Chihuahua, México
Portillo-Ruiz et
al, 2005
Department of
Pharmacy, Faculty of
Medicine, University of
Novi Sad, Serbia and
Montenegro
Department of Food
Engineering,
Agricultural Faculty,
Selçuk University,
Konya, Turkey
Seafood Safety Section,
National Research
Institute of Fisheries
Science,
Fukuura, Yokohama,
Japan
Department of
Analytical Chemistry,
Faculty of Chemical
Technology, University
of Pardubice, Czech
Republic
Faculty of Technology,
Khon Kaen University,
Thailand
Bozin et al,
2006
Faculty of AgroIndustry, Department of
Product Development,
Kasetsart
University, Bangkok,
Thailand
Matan et al,
2006
Cinnamon, bearberry,
chamomile, sage, rosemary, …
Arcobacter butzleri,
Arcobacter cryaerophilus,
and Arcobacter skirrowii
Vanillin
4 bacteria (Pantoea
agglomerans, Aeromonas
enteropelogenes,
Micrococcus lylae, and
Sphingobacterium
spiritovorun), 4 fungi
(Alternaria sp.,
Aspergillus sp.,
Penicillium sp., and
Fusarium sp.), and 3
yeasts
4 fungi (Aspergillus
flavus, Penicillium
roqueforti, Mucor
plumbeus and
Eurotium sp.), 4 yeasts
(Debaryomyces hansenii,
Pichia
membranaefaciens,
Cinnamon and clove oils
Ozcan et al,
2006
Yano et al,
2006
Cervenka et al,
2006
Ngarmsak et al,
2006
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 20 Zygosaccharomyces
rouxii and Candida
lipolytica), and 2
bacteria (Staphylococcus
aureus and Pediococcus
halophilus)
Many spices, as these and other studies revealed, retain their properties at low temperatures and after
heating or boiling.
The GI tract of the human being harbours billions of bacteria, fungi and other organisms. When we are
healthy, these bacteria, for example, produces vitamins, generate energy, help to bind toxins with the fibre.
Antioxidant properties
Spices also have antioxidant properties and are able, for example, to prevent oxidation of oils: “The results
indicate that rosemary and oregano are more effective HOCl scavengers than the other substances analyzed,
which, in decreasing order, were propyl gallate, annatto, sweet and hot paprika, saffron, and cumin. The effect of
Mediterranean food spices on the oxidative stability of refined olive oil tested by the Rancimat method was
compared with common food additives during storage (72 h, 2, 4, and 6 months) at room temperature. The results
showed that the spice extracts analyzed have significant stabilizing effects (P < 0.05)” (Martínez-Tomé et al,
2001). This study was conducted at the Department of Food Science of the University of Murcia in Spain.
Indian biochemists from the Central Food Technological Research Institute in Mysore wrote, “Spices and
vegetables possess antioxidant activity that can be applied for preservation of lipids and reduce lipid peroxidation
in biological systems. The potential antioxidant activities of selected spices extracts (water and alcohol 1:1) were
investigated on enzymatic lipid peroxidation. Water and alcoholic extract (1:1) of commonly used spices (garlic,
ginger, onion, mint, cloves, cinnamon and pepper) dose-dependently inhibited oxidation of fatty acid, linoleic acid
in presence of soybean lipoxygenase. Among the spices tested, cloves exhibited highest while onion showed least
antioxidant activity. The relative antioxidant activities decreased in the order of cloves, cinnamon, pepper, ginger,
garlic, mint and onion. Spice mix namely ginger, onion and garlic; onion and ginger; ginger and garlic showed
cumulative inhibition of lipid peroxidation thus exhibiting their synergistic antioxidant activity. The antioxidant
activity of spice extracts were retained even after boiling for 30 min at 100 degrees C, indicating that the spice
constituents were resistant to thermal denaturation. The antioxidant activity of these dietary spices suggest that in
addition to imparting flavor to the food, they possess potential health benefits by inhibiting the lipid peroxidation”
(Shobana & Naidu, 2000).
Two years later the scientists from the same institute published a study about the effects of curcumin,
capsaicin, quercetin, piperine, eugenol and allyl sulfide “on copper ion-induced lipid peroxidation of human low
density lipoprotein (LDL) by measuring the formation of thiobarbituric acid reactive substance (TBARS) and
relative electrophoretic mobility (REM) of LDL on agarose gel” (Naidu & Thippeswamy, 2002). All spices
“inhibited the formation of TBARS effectively through out the incubation period of 12 h and decreased the REM of
LDL” (Naidu & Thippeswamy, 2002). Their conclusion was that “These data suggest that the above spice active
principles, which constitute about 1-4% of above spices, are effective antioxidants and offer protection against
oxidation of human LDL” (Naidu & Thippeswamy, 2002).
Antioxidant properties of spices were the focus of research for a group of biologists from the University of
Hong Kong. Their study Antioxidant capacity of 26 spice extracts and characterization of their phenolic
constituents was recently published in the Journal of Agriculture and Food Chemistry (Shan et al, 2005). These
biologists observed that “Many spices contained high levels of phenolics and demonstrated high antioxidant
capacity. … phenolic compounds in the tested spices contributed significantly to their antioxidant capacity. Major
types of phenolic constituents identified in the spice extracts were phenolic acids, phenolic diterpenes, flavonoids,
and volatile oils (e.g., aromatic compounds). Rosmarinic acid was the dominant phenolic compound in the six
spices of the family Labiatae. Phenolic volatile oils were the principal active ingredients in most spices. The spices
and related families with the highest antioxidant capacity were screened, e.g., clove in the Myrtaceae, cinnamon in
the Lauraceae, oregano in the Labiatae, etc., representing potential sources of potent natural antioxidants for
commercial exploitation. This study provides direct comparative data on antioxidant capacity and total and
individual phenolics contents of the 26 spice extracts” (Shan et al, 2005).
Moreover, “A wide variety of phenolic compounds and flavonoids present in spices possess
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 21 potent antioxidant, antimutagenic and anticarcinogenic activities” (Prasad et al, 2004), as Indian researchers claim.
They continue, “We examined whether 5-lipoxygenase (5-LO), the key enzyme involved in biosynthesis of
leukotrienes is a possible target for the spices. Effect of aqueous extracts of turmeric, cloves, pepper, chilli,
cinnamon, onion and also their respective active principles viz., curcumin, eugenol, piperine, capsaicin,
cinnamaldehyde, quercetin, and allyl sulfide were tested on human PMNL 5-LO activity by spectrophotomeric and
HPLC methods.” The conclusions are: “The inhibitory effect of quercetin, curcumin and eugenol was similar to that
of synthetic 5-LO inhibitors-phenidone and NDGA. Moreover, the inhibitory potency of aqueous extracts of spice
correlated with the active principles of their respective spices. The synergistic or antagonistic effect of mixtures of
spice active principles and spice extracts were investigated and all the combinations of spice active
principles/extracts exerted synergistic effect in inhibiting 5-LO activity. These findings clearly suggest that phenolic
compounds present in spices might have physiological role in modulating 5-LO pathway” (Prasad et al, 2004).
Synergetic effects
Two of the above-mentioned studies (Shobana & Naidu, 2000; Shan et al, 2005) emphasized the synergetic
effects, when even weak inhibitory effects of separate spices are greatly amplified, if the same spices are used
together. For example, Shobana and Naidu claim, that “Spice mix namely ginger, onion and garlic; onion and
ginger; ginger and garlic showed cumulative inhibition of lipid peroxidation thus exhibiting their synergistic
antioxidant activity” (Shobana & Naidu, 2000).
Diabetes, heart disease, cancer and GI problems
Spices can have effects on particular health conditions. In 2005 the International Journal of Food Science
and Nutrition published a study Plant foods in the management of diabetes mellitus: spices as beneficial
antidiabetic food adjuncts conducted at the Central Food Technological Research Institute in Mysore, India. The
abstract states, “Diet has been recognized as a corner stone in the management of diabetes mellitus …spices are
also known to exert several beneficial physiological effects including the antidiabetic influence. This review
considers all the available information from animal experimentation as well as clinical trials where spices, their
extracts or their active principles were examined for treatment of diabetes. Among the spices, fenugreek seeds
(Trigonella foenumgraecum), garlic (Allium sativum), onion (Allium cepa), and turmeric (Curcuma longa) have
been experimentally documented to possess antidiabetic potential. In a limited number of studies, cumin seeds
(Cuminum cyminum), ginger (Zingiber officinale), mustard (Brassica nigra), curry leaves (Murraya koenigii) and
coriander (Coriandrum sativum) have been reported to be hypoglycaemic” (Srinivasan, 2005).
American study at the US Department of Agriculture, Beltsville Human Nutrition Research Center, MD
revealed that “Among the spices, apple pie spice, cinnamon, cloves, bay leaves, and turmeric potentiated insulin
activity more than three-fold… Spices are generally used for flavor and taste in food preparations, but cinnamon,
cloves, bay leaves, and turmeric may have an additional role in glucose metabolism” (Khan et al, 1990).
Australian scientists from the National Centre of Excellence in Functional Foods, University of
Wollongong reviewed available research in the paper Health benefits of herbs and spices: the past, the present, the
future. Among the findings are: the antioxidant properties of herbs and spices in the development of atherosclerosis
(e.g., use of garlic for cholesterol-lowering effect, blood pressure reduction and anticlotting effects; effects of
bioactive compounds in herbs and spices on cancer; effects of herbs and spices on type 2 diabetes mellitus; and use
of food extracts as alternatives to non-steroidal anti-inflammatory agents in the management of chronic
inflammation (Tapsell et al, 2006). This historical review suggests, “At present, recommendations are warranted to
support the consumption of foods rich in bioactive components, such as herbs and spices. With time, we can expect
to see a greater body of scientific evidence supporting the benefits of herbs and spices in the overall maintenance of
health and protection from disease” (Tapsell et al, 2006).
The Table above includes 2 studies on Helicobacter pylori (HP), a bacterium and well recognized primary
etiological agent responsible for the development of gastritis, dyspepsia, peptic ulcer disease and gastric cancer.
Among the useful spices are turmeric, cumin, ginger, chilli, borage, black caraway, oregano and liquorice,
Columbo weed, long pepper, parsley, tarragon, nutmeg, yellow-berried nightshade, threadstem carpetweed, sage
and cinnamon, as well as methanol extracts of Myristica fragrans (aril); extracts from Barringtonia acutangula (leaf)
and Kaempferia galanga (rhizome); Cassia grandis (leaf), Cleome viscosa (leaf), Myristica fragrans (leaf),
Syzygium aromaticum (leaf) Pouzolzia pentandra (leaf), Cycas siamensis (leaf), Litsea elliptica (leaf) and
Melaleuca quinquenervia (leaf).
Additional evidence relates to stimulating abilities of herbs on secretion of stomach acid, bile and various
GI enzymes.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 22 Indian medical professionals from the Rajah Muthiah Medical College in Annamalainagar studied the
effect of spices on gastric acid secretion. They found that “All the spices tested increased acid secretion in the
following declining order: red pepper, fennel, omum, cardamom, black pepper, cumin, coriander. Red pepper
increased acid secretion (mean [SEM] 0.93 [0.16] mL 0.1N HCl) to about 7 times the basal secretion (0.14 [0.05];
p < 0.005). The increase in acid secretion by the other spices was as follows: fennel 0.42 (0.11) mL 0.1 N HCl from
basal secretion (0.12 [0.03]) (p < 0.02); omum 0.33 (0.05) from 0.09 (0.02) (p < 0.01); cardamom 0.28 (0.04) from
0.10 (0.03) (p < 0.005); black pepper 0.19 (0.03) from 0.04 (0.01) (p < 0.005); cumin 0.12 (0.02) from 0.08 (0.01)
(p < 0.05); coriander 0.18 (0.03) from 0.09 (0.02) (p < 0.005)” (Vasudevan et al, 2000).
Another group of Indian scientists wrote, “The present study examined the favourable influence of three
spice mixes derived from a few commonly consumed spices of known digestive stimulant action on digestive
enzymes of pancreas and small intestine, and on bile secretion and composition in experimental rats. The common
ingredients of these mixes were coriander, turmeric, red chilli, black pepper and cumin, while the spice mix II
additionally had ginger, and spice mix III contained onion. All the three spice mixes favourably enhanced the
activities of pancreatic lipase, chymotrypsin and amylase when consumed during the diet. In addition, these spice
mixes brought about a pronounced stimulation of bile flow and of bile acid secretion. Among the three spice mixes
examined, spice mix III which is customized so as to include spices that are desirable from the point of view of
stimulation of digestion, had the highest stimulatory influence particularly on bile secretion, bile acid output and
the activities of pancreatic enzymes. While activities of pancreatic lipase, amylase and chymotrypsin were elevated
by 40, 16 and 77%, respectively, the bile volume as well as the bile acid secretion were almost doubled in spice mix
III treatment” (Platel et al, 2002).
Therefore, use of spices can be very beneficial for students with pancreatic insufficiency and other
disorders related to poor digestive abilities. Moreover, anybody who has abnormal gut flora will be able to better
digest meals providing less chance for pathogens to multiply.
11.13 Other observations and suggestions
Gluten
When a person has GI inflammation and various symptoms of abnormal GI flora, it is better to avoid gluten
for days, follow the good diet, get high CP, and see the effects. This relates not only to people with the diagnoses of
the celiac disease. Many more people have gluten sensitivity that can be revealed by the allergies-revealing prick
test (solutions of various substances are injected under the skin and the effects are observed).
Many people with GI problems cannot efficiently digest proteins. Undigested gluten proteins act like a
sandpaper on the villi of the duodenum greatly reducing the area for absorption of nutrients, creating inflammation
of the GI mucosa, depleting cortisol reserves, and causing various other negative effects. In many cases eating, for
example, bread, would not cause any serious symptoms or problems after the meal, but the practical effects are:
1. Efficiency of absorption of nutrients is greatly reduced.
2. Inflammation is created.
3. Pathogenic bacteria, feeding on broken villi, multiply producing pathogenic GI flora and generating toxins.
All these effects are slow to be revealed. It is only after some days with avoidance of all triggers and with
the CP at least 30-35 s 24/7, the student can notice improvement in symptoms.
Another interesting effect relates to the ability of gluten to clean the mucus and other residues that can
accumulate on the walls of the intestines when the person follows soft diet for long time. Roughage acts like a
brush and when there is no such stimulation, the residues can stick to the walls of the intestine for days or even
weeks. In such conditions, the person may notice that sporadic eating gluten-containing food will improve the CP
and well being, but it can be a better idea to chew very well some vegetables when the state of the gut is improved.
Fruits
When GI problems are present and the gut flora is abnormal, there are often several pathogens that can
dominate the GI tract. Candida yeast is one of them. In such cases, avoidance of fruits is beneficial. High morning
CPs (30-35 s) and avoidance of simple sugars prevent Candida from attachment to the wall of the gut, but it can
take 2-3 weeks for its suppression and control.
Candida Albicanis
This yeast is probably the most common GI concern for modern man. The main problems with Candida is
that when the person eats simple sugars (e.g., fruits and table sugar), Candida grows and divides without producing
any significant symptoms. The yeast attaches to the gut, especially the duodenum, and the snatch whatever is
available. But when it is starved to death (after days of good diet with no simple sugars), it dies releasing powerful
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 23 toxins that are able to penetrate the blood-brain barrier causing mood swings, depression, and anxiety. Among other
symptoms is thirst if Candida participates in the inflammatory processes in the gut. When the CP gets below 20 s,
Candida easily spread through the small intestine and can even colonise the mouth, sinuses, oesophagus, and other
surfaces of the body. When the CP is below 10 s, Candida can be found in blood and it can freely colonize the
mouth and tissues of internal organs.
How could one know that Candida is present and active in the gut? Try taking grapefruit seed extract
(about 5-7 drops in a glass of water) and see the effects. A person without Candida would not notice any effects.
The severity of negative symptoms reflect the degree of the problem.
Doctors usually treat Candida with antibiotics and nystatin. However, if the CP of the person remains low
(e.g., about 15-20 s), Candida can come back. The keys to success are in high CP (over 30 s) and good diet for
about 2-3 weeks. Further CP growth makes the immune system even stronger.
As about the diet, avoidance of simple sugars is crucial. Even refined foods, like white bread and white
rice, are better to avoid too. Among spices, in trials, garlic showed higher activity against Candida than nystatin.
Onions, ginger and many other spices are useful. Note that efficiency of these natural remedies, as well as medical
drugs, is CP-relevant. When the CP is high (e.g., 35 s or more) 24/7, small amounts are sufficient to do the job.
When the CP is below 20 s, even large amounts can be useless or have limited effects. Chewing food well, days of
reduced eating, and raw diets are other possible steps.
Later, when the CP is high for weeks, gradual introduction of fruits is possible. Ideally, over 60 s CP is the
best guarantor against Candida recurrence.
Helicobacter Pylori overgrowth
It is typically found in patients with gastritis, ulcers, and certain other digestive problems. Medical doctors
usually suggest a course of antibiotics, but antibiotics kill other (good) bacteria in the gut too making chances of
Candida higher in future. Besides, rates of H. Pylori recurrence is high since the gastric or duodenal mucosa usually
does not heal (elimination of inflammation requires over 30 s CP for about 2-3 weeks). Hence, the solution is again
in high CP and good diet (eating only when hungry, stopping in time, chewing very well, etc. ). Some spices and
Manuka honey are known partners in H. Pylori eradication, but their efficiency depends on one’s CP.
Helicobacter Pylori is usually treated by most western doctors with antibiotics. However, these bacteria can
be defeated by the immune system within 1-2 weeks (in most cases), if the CP of the patient is about 35-40 s. as
practice of Russian Buteyko doctors revealed.
Blastocystis
Some years ago, many medical experts and authorities re-classified Blastocystis Hominis, a common
parasite found in the GI tract of most people, as a dangerous disease-producing organism, as opposed to just a
harmless organism. The resultant disease Blastocystosis has presented a challenge to the medical and scientific
community due to the diversity of hosts the organism can infect, the diversity of Blastocystis species which exist,
and the fact that most species of Blastocystis found in mammals and birds are able to cause infection in humans.
Blastocystis is generally considered to be a weak parasite. It attacks those people who have a low CP (e.g.,
less than 20 s) and, hence, the weakened immune system and a weakened digestive tract. It often occurs together
with other parasites, like Candida. Almost 50% IBS patients have Blastocystis in their samples.
The average person with Blastocystis may not have any symptoms. Those who are affected may complain
about abdominal pain, constipation, diarrhoea, allergies, and skin problems, which appear and disappear
unpredictably depending on the CP fluctuations, diet, and other parameters.
Blastocystis likes fats and grains. Some sufferers, especially with weak liver and problems with fat
digestion, may notice that eating fats and oils result in production of offensive gas and very cold hands and feet.
The amoeboid form of the Blastocystis (it exists in 4 different forms), is strongly adhesive. This form is
particularly frequent in symptomatic individuals and is very difficult to get rid of. It hides in the mucosal surface of
the intestines, sticks, and holds there making elimination, without high CPs, very difficult.
Medical drugs for its eradication are highly toxic. Taken over long periods of time, they damage one's liver
or kidneys. Herbs and spices, in addition to breathing- and diet-related steps, are better solutions. Michael
Biamonte, CCN suggests,
“These herbs must be rotated--meaning taken by themselves for a period of 4-5 days, then stopped, a new
one introduced and taken for 4-5 days, stopped, and then another new one introduced, etc. In this way, the
Blastocystis will not build up an immunity to any of these items.
Herbs and Dosages:
Black Walnut, 300mg
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 24 Wormwood, 500mg
Cloves, 300 mg
Oil of Oregano, 5 drops
Quassi Amara, 200mg
Gentian, 100mg
Coptis chinensis Extract (10:1), 100mg
Forsythia suspense Extract (20:1), 50mg
Lonicera japonica Extract (7:1), 150mg
Allium sativum Extract (Allicin 13mg/g), 200mg
Commiphora myrrha powder, 200 mg
Echinacea angustifolia (4% phenolics), 250mg
Citrus Bioflavonoid Complex 40%, 200mg
Zinc (citrate), 10mg
Vitamin A, 10,000 IU
Vitamin C (pure ascorbic acid), 500mg
Recommended dosage: 2 or 3 capsules or tablets, 3-4 times daily.
Colon cleanses are necessary in order to eliminate Blastocystis” (www.health-truth.com/118.php).
Enzymes that digest fats can also assist eradication. Elimination of other parasites and shaking of the body
(for mechanical detachment of faecal impaction, old mucus, and other residues, which harbour Blastocystis, from
the GI mucosa) is another crucial step. Hence, jogging, if tolerated, is an excellent choice. Even riding in a car, bus
or train can produce good results. Hatha yoga school developed a variety of similar applicable techniques, including
nauli (drawing the belly in and then relaxing it hundreds of times per day) and bhastika (a high frequency lowvolume breathing exercise that does not reduce CO2, but mechanically stimulates the lymph nodes and organs
located under the diaphragm).
Here, again, higher morning CP will be the leading factor in restoration of GI strength and integrity. Over
30-35 s CP 24/7 for some weeks provide the crucial part of the natural solution, but serious dietary changes, good
chewing, and use of spices and herbs can also be necessary for some students.
Q&A section for Chapter 11
Q: Why do Buteyko breathing teachers, even in Russia avoid treating patients with ulcers, Crohn’s disease,
gastritis and other GI problems?
A: Western breathing teachers, in general, have very little, if any, experience with GI problems. An average
breathing practitioner would rather teach the method to a student with emphysema or severe heart disease, than
with complex GI problems. In the past, in Russia it was more common in the past to deal with GI concerns. Why
did the situation change?
Practice shows that teaching students with emphysema, or asthma, or heart problems does not require
rigorous discipline of the students in relation to diet. The main requirements are in the simple rules: eat only when
you are really hungry and stop in time. When allergies to foods are present, the students are taught to avoid them.
GI disorders require, in addition to breathing retraining, deep knowledge and understanding of effects of
diet on health. These disorders also need much more time to educate students about diet, nutrition, triggers,
inflammation, and various other effects. Finally, students should be self-organized and consistent in both areas:
breathing control and meals. Hence, the time and energy that the breathing teacher needs to spend on the student
with serious GI problems are about 2-3 times more than for many other conditions.
These were also the reasons why this edition of this book had much more information about GI disorders
and useful steps in this area.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 25 -
Breaking through 40 s CP threshold
The course outline (Level 3)
Requirements: Morning CP > 25 s (more than 2 days in row)
Evening CP > 30 s (more than 2 days in row)
1 hour/day for breathing exercises
2 hours/day for intensive physical activity
Other possible conditions:
- if GI problems, organic food only, pure water only, gluten-free diet;
- standing during most of the day;
3 group sessions (2 hours+) + 3 individual meetings (1 hour+)
Restore the gut step
Why slow CP progress? Compare with the high CP child who does one session.
Effects? Why? Why older students are slow?
GI flora: soiling effect, unclean tongue, offensive smell.
1. CP>30 s 24/7
2. Nutr. Def. (Omegas, Ca-Mg-Zn, seaweeds, fiber, 5 colours, food combining,
nut factor, if ulcers, probiotics, enzymes?, … )
3. Candida and fruits: citricidal test; sweating-perspiration effect and recycling
of toxins in the GI system; over 30 s CP + sweating + OK GI signs => fruits
are OK
Gluten effects (if sensitive): inflammation (pulse, cortisol, licorice); increasing
protein intake (from 70-80 g/day up to 90-120)
Chewing effect: 1) wear of the gut; 2) absorption; 3) imagine 1% of protein to
rot; 4) stress for pancreas (80% starches, etc.); etc.
Food allergies and sensitivities (medical prick test vs. machine or kinesiology
testing)
Standing/shaking effect (especially during digestion and when soft diet and
impaction is likely); stagnations zones; by-passes, strictures, diverticulas, and
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 26 -
Pure water and GI tract
Organic food and Al sensitivity
Yoghurt and probiotocs (enteric coated)
Speed of GI recovery: GI flora change: 1-2 days in ideal conditions; ulcer and
inflammation is gone (about 3 weeks).
Causes of diarrhea for a modern student:
1) Sitting vs. standing;
2) Immobile vs. moving/shaking;
3) dust vs. outdoors;
4) EMF computer vs. no computer;
5) eyes’ straining at close distance vs. relaxed looking far away;
6) heavy mental work vs. simple outdoor activities;
7) toxins vs. sweating;
Sweating – perspiration
Shaking – general- after meals
Allergy avoidance
Nut factor
Colours
Greens
Trace minerals
Proteins
Hi, Janet and the group,
Gradually reduced ventilation or increasing CP naturally eliminates Candida and this process is no
different from elimination of infections in sinuses or bronchi. (However, one has to be careful not to feed
Candida or have a diet free from simple sugars.) The difference is in the required CP level. H. Pylori
requires even slightly higher CP.
My understanding is that since getting over 30 or over 35 s CP is very hard or even impossible without a
good daily dose of exercise, sometimes Buteyko students and practitioners may get a desire to invent
excuses so that to justify own laziness. (Here it is good to explain to daring students, that when we have
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 27 between 20 and 30 s CP, going and doing PE usually requires some efforts, while at over 50 s CP people
enjoy and even crave PE.)
The effective formulas of probiotics include some forms of fiber (psyllium husk, inulin, etc.) for mechanical protection in the
stomach and sometimes oligosaccharides to feed good bacteria in the duodenum.
About allergy to dairy and differences between milk and fermented milk products (youghurt and kefir).
Fermented milk products can cause fewer problems to those people who are sensitive to lactose (milk
sugar). If a person is sensitive to casein (main milk protein), then protein content in dairy will be the
factor to consider.
Chewing, as Bud described, is another huge topic since many people keep and feed Candida and other
sticky pathogens in the gut by having "usual" 20-25 min meals making progress difficult or even
impossible.
Best regards, Artour.
From: [email protected]
To: [email protected]
Subject: RE: [BPSN] Candida, fungal infections
Date: Wed, 13 Jan 2010 11:42:32 +0000
Artour,
Fascinating as always, thanks for this. It all makes sense. Bit of a catch 22, need high CP to get
candida under control, and need candida under control to get high CP?
On a related topic, some people have low stomach acid.
Can anyone comment on low stomach acid and the link to asthma (and other eg digestive problems
http://www.drmyhill.co.uk/article.cfm?id=404 )? Can low stomach acid be a symptom of
hyperventilation?
Could these people benefit more from eg Kefir a)they are not sterilizing their stomach contents as
they are not making enough acid, and are therefore more likely to get a gut flora imbalance? b)as
the probiotic bacteria are more likely to survive in the low stomach acid?
One more question, presumably kefir fermented milk does not have the same negative effects on
breathing and allergies as whole milk?
Good health to all of us,
Janet
From: [email protected]
To: [email protected]
Subject: RE: [BPSN] Candida, fungal infections
Date: Wed, 13 Jan 2010 09:56:26 +0000
Dear Peter, Pippa, Bud, Janet, Fiamma, and Rosalba
Candida has never been a fungal infection that requires a special medical attention. The key factor of
4 focal infections, or why they are called focal, is inability of the immune system to reach these
pathogens via blood. This is the reason why they require medical attention or special help from
outside. Candida on the GI lining is within the reach of the immune system.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 28 Probiotic supplements are useful depending on one's CP. When the CP is less than 10 s, one may
consume tons of good bacteria without any positive effect. For over 10 s CP, probiotics efficiency
depend on their amount and the way of supply. Conventional capsules, powders, kefir, and youghurt
have very low survival rate in the stomach (this is what the stomach is for: to kill bacteria and
pathogens). Out of 7-10 common strains of Lactobacillus, only Lactobacillus faecalis can pass
through the stomach, while over 99% of others die due to hydrochloric acid. One solution is to use
enteric coated capsules which are released in the duodenum. However, some Candida sufferers can
not tolerate large capsules (possible flare-up) and they can use supplements with psyllium husks or
other fibers which allow better survival of probiotics, possibly due to mechanical protection created
by fiber particles and surrounding water attracted to the surface. (Probiotics hide themselves in
fiber-water structure.) Try to add psyllium husks to youghurt or kefir and see the effects.
When the CP is less than 25-30 s, one may require constant supply of probiotics due to chronic
struggle with Candida, which is manifested, among other symptoms in "soiling effect" (or the need
to use toilet paper) since pathogens, especially Candida clings to the GI lining, prevent absorption of
useful nutrients, generate toxins, etc. Good bacteria, like good friends, do not cling to the gut, but
produce useful substances staying away from the surface. Hence, when flora is abnormal people soil
themsleves (sticky bacteria).
The beauty of the Buteyko method is that at over 30 s CP, with perspiration and mechanical shaking
of the body, Candida detaches itself fairly quickly so that the use of probiotics is a one-time action. A
high CP student sooner or later would eat a spoon of yoghurt or kefir and get a voracious desire
(craving) to eat more. This will happen only once because since then the gut flora will remain
normal, provided that the CP grows. Hence, instead of spending weeks or months on strict diet, the
method allows to eat fruits within 2-3 days without new problems with Candida.
When one cannot increase the CP above 30 s 24/7 or it drops below 30, then probiotics can be used
all the time.
Best wishes, Artour.
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Intensive CP growth and GI problems
When a person with abnormal gut flora and pathological bacteria attached to villi (IBS, IBD, Crohn
disease, etc.) has intensive breathing practice with large CP growth (2 zones up or over 20 s CP increase
within the same day, e.g., from 30 s up to 50 s or more), but villi are still inflamed and require soft diet,
this breath reduction over-stimulates the immune system causing intensive peristalsis that mechanically
wipe away mechanically weak villi. The person experience diarrhea, flatulence, bloating and offensive
smell. (Spontaneous abortion has the same mechanism.) While the CP can become high (over 50 s),
increased inflammation is manifested in high heart rate (over 70-75). The broken villi can re-grow within
10-14 hours, but this daily over-zealous approach to breathing retraining can lead to the vicious circle and
the gut have no time recover.
Gradual repair of the mucosal surfaces (proper diet) with gradual and defensive CP growth leads to
increased resilience of villi, detachment of pathogens from the mucosal surface, and disappearance of
inflammation so that higher CPs do not lead to mechanical removal of villi and increased heart rate.
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 29 -
Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com
- 30 -
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Copyrights: Artour Rakhimov 2009, PhD; www.NormalBreathing.com