Abdominal breathing process:
1. Lie flat.
Starting from the correct posture, lie flat, bend your knees, and gently put your hands on the left and right sides of your abdomen. Put your hand next to your abdomen, you can know whether the force you are using is correct, feel whether the abdomen is exerting force, and the abdomen will feel convex and concave.
Inhale slowly through your nose.
First spit out a breath from your mouth, then inhale slowly through your nose to make your abdomen swell. At this time, your diaphragm will drop, and you can completely inhale air. The longer the inhalation time, the better. Inhale enough slowly, and then hold your breath for about 2 seconds. If you can't control it, don't force it.
3. The slower you exhale, the better
Finally, exhale slowly from your mouth and inhale as slowly as possible. Your abdomen will contract inward, and your diaphragm will rise and push. Try to breathe out the air and get rid of the old one. Only in this way can we breathe more fresh air next time.
Continue to practice the above three steps repeatedly. Abdominal breathing should be done slowly Don't worry. First, get used to it. First, lay a good foundation. When exercising, it is more suitable for abdominal breathing, so that the action is more reliable and stable.
In fitness training, abdominal breathing can not only make the movements more accurate, but also avoid the possibility of injury. Actually, these are not the only benefits!
1. Increased vital capacity
This is one of the things that singers need most. Only when you have a large lung capacity can you sing well and protect your throat without any difficulty. In addition, when doing weight training, running, aerobic and other sports, there is relatively no asthma, you can master the breathing rhythm, and the amount of exercise can be gradually increased, so that you can achieve the ideal sports effect!
relax
When working or studying is stressful, try abdominal breathing, muscles will slowly relax, relieve stress, and even solve the problem of insomnia! If you use the usual chest breathing, it will easily lead to shortness of breath, shoulder and neck pain and more nervous mood.
3. Improve constipation
I didn't expect abdominal breathing to improve constipation, because abdominal breathing can increase oxygen content, promote metabolism and blood circulation, help digestion and detoxification, and lose weight!