1. Suck it right. A recent special survey by American researchers found that at least half of the urban population failed to inhale, which showed that the inhalation time was too short, and they often exhaled in a hurry before the inhaled fresh air reached the lower end of their lungs. Among them, people who are used to this "short-term inhalation" are mostly "white-collar workers" who work for a long time. Because they sit up, their chests are compressed, resulting in too little diaphragm activity. The correct way to inhale is calm, so that the inhaled oxygen can penetrate into every corner of the lungs, and the inhalation time is controlled at about 2 times. Try to breathe in through your nose, not through your mouth. The researchers pointed out that once the wrong inhalation method is changed, many common diseases, such as asthma, bronchitis, hypertension, heart disease, headache, depression and so on. , will get a certain degree of relief, and even some intractable diseases, such as chronic fatigue, menstrual disorders, various allergic reactions, etc., will receive unexpected curative effects.
2. Chest expansion exercise. Arms straight, palms down, lift forward, palms down, slowly and forcefully spread the chest to both sides, and then withdraw it from both sides to both sides of the body. Inhale when the arm is raised, and exhale when the arm is retracted. You can do it 50 times at the beginning and gradually increase it to 100 times. It can improve chest muscle strength, expand chest capacity and enhance inhalation depth.
Step 3 stretch. Raise your arms straight forward and upward, slowly and forcefully reach the back of your head, and the upper body can also be slightly bent backward, so that the shoulder joint can reach the maximum range of motion as far as possible, so that the shoulder joint has obvious "aftershock" feeling, and then the arms are retracted to both sides. Inhale when raising arms, and exhale when retracting arms. Repeat for 30 ~ 50 times.
4. Take a deep breath. In the fresh air environment, the arms naturally extend, the palms are outward and upward, and the arms are slowly outward and upward (that is, oblique lifting). At this time, you take a deep breath and inhale slowly, so that your lungs can get enough oxygen. If you can't breathe any more, stop for a second or two. Before turning the palm of your hand, your arm falls forward in an arc, then your body bends forward and down as far as possible, exhale slowly, and exhaust the turbid air in your lungs as much as possible, and then stop for a second or two until you can't breathe any more. Do it 50 times. Note: At the beginning of practice, it may be because you are not used to it, and the time for inhaling and inhaling is very short, so you often get bored. After a period of practice, the process of inhalation and inhalation can last 15 ~ 18 seconds. Regular deep breathing exercise is helpful to strengthen lung function, expand vital capacity and avoid premature atrophy of alveoli.
5. Inhale in the abdomen. You can choose a dry place outside, preferably with flowers, and practice abdominal suction. You can do it indoors in rainy days, but open the window. The specific method is: relax the whole body, take a natural sitting position, stay in the abdomen, and take a deep breath slowly. When inhaling, I want the fresh air of nature to enter the lower abdomen, and the lower abdomen naturally bulges slowly; When exhaling, the abdomen should contract inward as much as possible and exhale slowly. Breathe in light, thin, deep and long, and there is no sound. Practicing "reverse inhalation" is beneficial to dilate the lower lobe tissue of the lung to maintain good vital capacity. Each exercise should be no less than 15 minutes. After a period of practice, it is best to keep each practice lasting about 30 minutes.
6. Hissing can enhance lung function. Choose a place with fresh air and quiet environment, breathe in fresh air slowly through your nose, and then exhale slowly through your mouth when you breathe to the maximum. When exhaling, the lips are slightly open, the corners of the mouth are wide, the tip of the tongue is pressed against the gap between the upper and lower teeth, and the word "hiss" is silently recited, so that the gas is discharged from both sides of the tongue. After exhaling all the gas, inhale the clear gas through the nose, and do this for 36 times in a row. Regular adherence has a good effect on promoting inhalation, coughing and preventing colds. Practice the word "shh", you can use abdominal suction. When reading the word "hiss", you should close your eyes and inhale deeply and evenly. When inhaling, the abdomen naturally bulges, slowly relax the anus, and at the same time close your mouth and inhale naturally through your nose.
7. Walk. Walking outdoors at a speed of 60 ~ 75 steps per minute every morning, while consciously breathing slowly and quickly. When inhaling slowly, the chest should be widened slowly, and then exhale quickly. Those who are physically weak can practice 10 minutes every day, and then gradually increase to 30 minutes or even 1 hour every day.
8. Swimming. People who can swim can try to swim for half an hour to 1 hour every day. When swimming, you should consciously practice deep breathing and occasionally hold your breath.
9. jogging. Jogging is an effective and simple way to exercise lung function. Every jog 1500 ~
3000 meters, pay attention to nature when running, don't hold your breath. In addition, we can insist on endurance sports training such as swimming and kicking, and pay attention to adjusting inhalation during exercise to gradually increase and deepen inhalation and improve the efficiency and function of pulmonary inhalation.
10. Active cough. Every morning and evening, choose a place with fresh air for deep inhalation: when inhaling deeply, your arms are slowly raised, and when exhaling, you suddenly cough, while putting down your arms and coughing up phlegm. This is repeated 10 times. This can clear the accumulated sputum in the bronchus in time and keep the sputum suction channel clean and smooth.
1 1. Singing and reading aloud can enlarge your chest. Through the movement of the diaphragm, the breath is inhaled into the lungs, and the breath impacts the vocal cords, and the generated sound is comprehensively adjusted through the cavity. Whether singing or reading aloud, according to the emotional needs of tunes and articles, the size and rhythm of breath can be adjusted by changing the height, which can adjust the lung qi. However, this method must be used moderately and practiced with scientific vocal methods, instead of shouting, otherwise it will be counterproductive.
12. Smile more. Laughter is not only a "good medicine" to cure all diseases, but also a "panacea" to promote visceral health, especially beneficial to the lungs. When you laugh, your chest muscles stretch, your chest expands and your vital capacity increases. Regulating the ascending and descending of human qi can eliminate fatigue, depression, chest tightness and restore physical strength. For example, a relaxed smile, which is a heartfelt smile, can spread lung qi all over the body and fully relax the muscles of the face, chest and limbs. In addition, knowing smile, which comes from the deep heart, can reduce lung qi, connect kidney qi and strengthen kidney. As for laughing heartily, it can generate lung qi, make the lungs inhale enough "clear qi", spit out waste gas, speed up blood circulation, and achieve the purpose of harmonizing heart, lungs, qi and blood.
13. If you learn to play flute, flute, suona and other musical instruments, or play games such as blowing balloons and candles at least 40 times a day, you can also have the same effect, which can maintain the elasticity of lung cells and bronchi and prevent or alleviate emphysema.