The first type, cis-breathing, bulges the abdomen when inhaling and closes the abdomen when exhaling. The second type, reverse breathing, is the other way around. Inhale with abdomen and exhale with bulge. The above two methods can be selected, the purpose is to cooperate with the expansion and contraction of the abdomen during chest breathing. -the principle of abdominal breathing first, take a deep breath and breathe slowly. Second, breathe through your nose, not your mouth. 3. Inhale for about 15 seconds, that is, breathe deeply (bulge your stomach) for 3-5 seconds, hold your breath 1 second, then exhale slowly (retract your stomach) for 3-5 seconds, and hold your breath 1 second. Fourth, do it for 5 ~ 15 minutes at a time, 30 minutes is the best. Fifth, people with good health can hold their breath for a long time and try to slow down and deepen their breathing rhythm. You don't have to hold your breath if you are in poor health, but you should breathe fully and exhale thoroughly. Practice 1 ~ 2 times a day, and you can choose to sit, cross, walk and run. Practice until you sweat slightly, and try to inflate and deflate your abdomen 50 ~ 100 times, or you can help with your hands. If oral liquid overflows when breathing, don't spit it out, but swallow it slowly. In short, if you can keep doing abdominal breathing every day.

When breathing along the abdomen, the diaphragm contracts and sinks when inhaling, which increases the chest space and inhales a lot of air. When exhaling, the diaphragm relaxes and the diaphragm rises, which causes the chest cavity to contract and the gas is discharged. One centimeter above and below the diaphragm can increase the lung ventilation by 250 ~ 350 ml. It is observed that abdominal breathing can increase the amplitude of diaphragm up and down, and the amplitude can generally reach 3 ~ 5 cm after a certain period of exercise. This greatly increases lung ventilation, strengthens respiratory function, promotes lung circulation, increases oxygen content in blood, and improves the function of nervous system. At the same time, exercisers can strengthen the contractility of abdominal muscles through abdominal breathing exercise. In this way, the blood circulation in the chest and abdominal cavity is improved, the massage effect on various organs in the abdominal cavity is realized, the peristalsis of the gastrointestinal tract is enhanced, the functions of food digestion and nutrient absorption are enhanced, and the nutrient supply of various organs in the whole body is correspondingly enhanced, thus promoting the functions of various organ systems.

Cis-breathing is a general abdominal breathing. When inhaling, the lower abdomen gradually bulges, and when exhaling, the lower abdomen gradually retracts, making it easier to practice relaxation. You can inhale unintentionally, and lift the perineum slightly when exhaling, which helps to relax, not hold your breath and not be nervous. It is easy to achieve the effect on the weak and sick, and can achieve the purpose of benefiting qi and strengthening the body.

Reverse breathing is also called boxing breathing or conscious breathing. When inhaling, the perineum (commonly known as levator ani) is slightly raised, and the abdomen is gradually contracted to make the lower abdomen sag. When exhaling, the perineum is lowered, so that the abdomen is naturally relaxed and the lower abdomen is naturally raised. Generally speaking, reverse breathing can strengthen the activity function of the stomach, help to sink the abdomen and exert strength, and is used to strengthen the body, with remarkable effect; Used in martial arts, it is naturally fierce. (Back)

When swimming, I breathe backwards. I quickly learned to breathe backwards. This kind of breathing feels like active breathing, and there is a lot of air.

To experience cis-breathing, you can first exhale all the gas in your chest and relax yourself. I am a very quiet self with less breathing and slow pace.

Reverse abdominal breathing refers to the natural adduction of the abdomen when inhaling and the natural bulging of the lower abdomen when exhaling. Reverse abdominal breathing is physiologically called variable volume breathing. When inhaling, the abdominal muscles contract, the abdominal wall retracts or slightly invaginates, and the diaphragm contracts less, making the abdominal cavity smaller; When exhaling, the abdominal muscles relax, the abdominal wall bulges, and the diaphragm rises and falls, which makes the abdominal cavity larger. Symmetrically speaking, it is abdominal breathing, and physiologically it is called isovolumic breathing.

Reverse abdominal breathing is to change the volume of abdominal cavity when breathing. Changing the contents of abdominal cavity is not inhaled or exhaled air, but another substance, which is "internal gas". Therefore, reverse abdominal breathing is nominally a way of breathing air, but actually a kind of "breathing" (lifting) of internal gas.

Reverse abdominal breathing can't be learned by talking, and it must be practiced for a long time to be used freely.

At the beginning of the exercise, according to the instructions, "When inhaling, the abdominal muscles contract and the abdominal wall retracts or slightly invaginates" and "When exhaling, the abdominal muscles relax and the abdominal wall bulges" (the so-called "bulge" is mainly intentional). Obviously, this is a kind of "abdominal muscle movement" accompanied by breathing. This kind of exercise, with the flavor of "encouraging", does not meet the requirements of internal gas fluctuation with intention to bleed air, but it has to do corresponding actions, otherwise it will be difficult to get started. Therefore, on the one hand, we should "inflate", on the other hand, we should try not to exert our strength, gradually reduce our strength and increase our intention, so as to master the "anti-abdominal breathing method". Another traditional method is "suffocating the abdomen". Correctly grasping the abdomen of qi sinking can achieve "reverse abdominal breathing", that is, the method of internal qi ascending and descending. How to master Shen Dantian correctly? In boxing, with the opening and closing of boxing potential, it is accompanied by opening, sucking and closing. When exhaling, I intend to let the "qi" sink into the abdomen along ren meridian; When inhaling, Tian Dan's qi rises to the life gate through the perineum, or when inhaling, no thoughts are added for the time being. The stagnation of qi in the abdomen is not stagnation, but a living process of qi circulation, that is, the process of internal qi sinking in the abdomen with the intention of exhaling. If there is a sink, there will be a rise. If you are angry for a long time, you will naturally understand. Some people think that abdominal breathing is naturally formed on the basis of skilled movements, and it is better to emphasize natural cooperation. I think if we let nature take its course, we will be blind to some extent, or spend more time or even waste time. Fortunately, Tian's practice can make up for this. As long as the field is used properly, you can master reverse abdominal breathing. However, you still have to understand the law.

What is the relationship between reverse abdominal breathing and qi stagnation and "moving qi with the heart" and "moving the body with qi"? How to achieve "massive stagnation in the body"? Take Tai Ji Chuan's "Ma bu" of Type 42 as an example. When exhaling, the gas sinks into the abdomen, and the breath is held (or exhaled). At the same time, the internal qi emanates from the back of the waist (the gas sticks to the back) to the limbs, and the internal qi reaches the hind feet, and the gas reaches the force, generating pedaling force to make the whole body lean forward. When the internal qi reaches the front foot, it generates supporting force, stabilizes the center of gravity, and the internal qi reaches the upper limb, generating reclining force. Take Yang's "knee jump" as an example. When inhaling, the internal qi is distributed on the lumbar spine from the abdomen through the perineum, and the right hand is raised and the left hand is closed in front of the abdomen. Then exhale, push your right palm forward, hold your knees in your left hand, and lunge your right foot, and the gas will sink into your abdomen. At the same time, the air will spread away from the limbs, and the feet will push the support, and the strength will be generated in the heel, through the waist, and set in the palm and fingers. In a word, it is important that you get angry all over and blend in.

The essence of the anti-abdominal breathing method is to use the mouth and nose to breathe, take the idea and boxing potential as the guide, and combine the relaxed qigong state to promote the rise and fall and surge of internal qi, so as to achieve the "heart-moving qi", "pneumatic body" and "qi does not stagnate in the whole body" mentioned in the boxing theory. What is worth mentioning here is the trick of "relaxing". The boxer has a saying: "As long as it is loose, the gas can pass." Therefore, the combination of "relaxation" and "qi" is unforgettable in every movement of boxing and walking, and it is also a practice of "qi is straight and harmless".