Is abdominal breathing really useful? Abdominal breathing is the most important and basic way of breathing in yoga. It is the basis of learning other breathing methods, which can be accomplished by increasing the activity of diaphragm and reducing the movement of chest.
Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.
Specific uses are as follows:
1. can increase the range of motion of diaphragm, and the movement of diaphragm directly affects the ventilation of lung. Studies have proved that the pulmonary ventilation can be increased by 250 ~ 300 ml for every decrease of diaphragm 1 cm. Persisting in abdominal breathing for half a year can increase the range of diaphragm activity by four centimeters. This is of great benefit to the improvement of lung function, and it is one of the important rehabilitation measures for pulmonary ventilation disorders such as emphysema in the elderly.
2. Abdominal breathing can expand vital capacity and improve cardiopulmonary function. It can expand the chest to the maximum extent, make the alveoli in the lower part of the lung expand and contract, let more oxygen enter the lungs, and improve the cardiopulmonary function.
3. It can improve the function of abdominal organs. It can improve the function of spleen and stomach, and is beneficial to soothing the liver and benefiting the gallbladder. Abdominal breathing can reduce blood pressure by reducing abdominal pressure, which is very beneficial to patients with hypertension.
4. Reduce the possibility of lung infection, especially pneumonia.
5. Abdominal breathing can effectively eliminate excess abdominal fat, which is the first choice for women who love beauty.
Step 6 soothe the nerves and improve intelligence
The practice method of abdominal breathing is 1. Semi-recumbent position is most suitable for beginners. Bend your knees by half (or put a small pillow under your knees) to relax your abdominal muscles. Put your hands on your chest and upper abdomen respectively. When inhaling slowly through your nose, your diaphragm will relax, and your hand on your abdomen will feel lifted, while your hand on your chest will stay in place. When exhaling, the abdominal muscles contract and the hands in the abdomen feel descending.
2. You can practice every day for 5- 15 minutes and 5-7 times each time, and gradually develop a stable and slow abdominal breathing habit. It should be noted that breathing should be deep, long and slow, and try to use your nose instead of your mouth.
3. Training abdominal breathing is helpful to increase ventilation, reduce breathing frequency, increase cough and expectoration ability, and relieve dyspnea symptoms. Breathing with lips contracted is to inhale through the nose and exhale with lips contracted, that is, when exhaling, the abdomen contracts, the chest leans forward, and the lips contract and whistle, so that the gas can be exhaled slowly through the narrowed mouth. The inspiratory and expiratory time ratio is 1: 2 or 1: 3.
4. Take a deep breath, breathe slowly, and the degree of lip contraction should be moderate, so don't feel laborious. 7-8 times per minute, exercise twice a day, each time 10-20 minutes.
When you start to inhale, you should try your best. At this time, your lungs and abdomen will be filled with air and expand, but you can't stop. You should try to inhale continuously, whether you inhale air or not, just inhale and inhale again. Then hold your breath for 4 seconds, when your body will feel nervous, and then slowly exhale your breath for 8 seconds. Breathe out slowly for a long time without interruption.