Chart of correct deep breathing steps. Deep breathing plays an important role for us. When we encounter nervous things or have nervous emotions in our life, we will choose to take proper deep breathing to relieve the nervous emotions, in other words, abdominal breathing. Let's take a look at the schematic diagram of the correct deep breathing steps.
Illustration of the correct steps of deep breathing 1 Beginners should take the abdomen as the ball, inhale through the nose-nasal cavity-throat-lung-abdomen bulge, exhale to the opposite process, and practice repeatedly.
Practice slowly and feel that the breath is completely concentrated in the lungs from the nasal cavity to the throat. When the lungs feel dilated, keeping the chest still will force the diaphragm to sink and the abdomen to protrude outward; When exhaling, the abdomen is retracted, and the diaphragm is lifted upward, so that the abdomen is turbid and exhaled.
Every time you practice deep breathing, take a deep breath to the abdomen and pause for 1~2 seconds, then exhale and abdomen, with an average of about 5~6 times per minute. If it is only used for fitness, it is best to do it twice a day, each time 10 minutes.
The key to deep breathing is to master the "limit" amount. When inhaling, the chest stays still and the abdomen expands outward to the maximum extent. When exhaling, the abdomen contracts to the maximum extent and the chest remains motionless.
When you start to learn the deep breathing above, you should carefully experience the whole process of each inhalation-exhalation. You can put your hand on your abdomen to help you feel the ups and downs of your abdomen. After you practice skillfully, take your hands off and practice with your own consciousness.
Correct deep breathing steps diagram 2 What are the benefits of deep breathing?
First, prevent and treat respiratory diseases.
There are many respiratory diseases, such as bronchitis, emphysema and asthma, which have caused serious harm to our health. Experts tell us that this disease in the body will cause the lungs to expand for a long time, and the elasticity of the lungs will also be weakened, which has a very intuitive impact on vital capacity. If you take a deep breath.
It can effectively increase the contraction ability of muscles, and at the same time greatly increase the expansion force of chest and lungs, so that the vitality of muscles will also be improved. Long-term persistence in deep breathing can restore the elasticity of the lungs, and at the same time, the vital capacity will be greatly increased, which can not only prevent and alleviate diseases, but also effectively restore health.
Second, the prevention and treatment of hypertension
Deep breathing every day can effectively lower blood pressure. Why is this happening? The main reason is that there are hundreds of millions of alveoli in the lungs. In the process of breathing at ordinary times, only more than 80% of alveoli are fully worked, while the alveoli below are in a waste situation. If you breathe deeply into your body.
It makes all the alveoli move. In addition, the alveoli will produce prostaglandin when they work, so deep breathing can make all alveoli work, which will greatly increase the prostaglandin produced. More prostaglandin will enter blood vessels, blood vessels will dilate, and blood pressure will naturally drop.
Experts suggest that in order to get the best effect of lowering blood pressure, take deep breathing exercises three times a day in the morning, at noon and at night, and the duration of each time should be controlled at least for more than ten minutes.
Third, relax.
If you purposefully control your body to breathe deeply, you can keep your brain and body away from fatigue as soon as possible, and at the same time, it also has a certain regulatory effect on the nervous system, and your body and mind will feel more relaxed. Therefore, deep breathing plays a very important role in the body, and the amount of exhaled gas is about eight times that of normal breathing, which can make the body gain great energy.
Fourth, decompression promotes sleep.
If people can actively adjust the frequency and depth of breathing, that is, take deep breathing exercises, they can relax their nervous spirit and feel more comfortable. If it is because of the heavy work pressure, there will be neck pain.
At this time, deep breathing can effectively relieve pain. If insomniacs take a deep breath, their sleep quality will get better and better, and they can fall asleep faster. In a word, gently breathing and reducing the rhythm and speed of breathing can effectively treat insomnia.
Fifth, moisten the lungs.
The lungs control the breath of qi and communicate with the outside world through the nose and mouth, so they are vulnerable to external evils. It is a good way to nourish the lungs to take a deep breath often in the morning and slow down the breathing frequency so that one breath and one inhalation can reach 6 seconds as far as possible. For another example, practicing breath-holding can also help to enhance lung function. When practicing, hold your breath first, then stop, hold your breath until you can't bear it, and then breathe out. This is repeated 18 times.
Correct deep breathing method
To get the right breath, the most important thing is to exhale and inhale. In the process of inhalation, the speed must be slow and even, and try to fill the alveoli in our body with fresh gas. The second is to exhale. When exhaling, it must be clean, so that all the waste gas can be completely discharged from the body and more fresh air can be exchanged.
The correct method of deep breathing should grasp two principles, namely uniformity and gentleness. When inhaling, try to inhale evenly and slowly through your nose and inhale deeply until you can't breathe in. Exhale vigorously when exhaling, pretending to blow balloons, so as to discharge the waste gas out of the body to the maximum extent and ensure more gas exchange. The most scientific breathing method is: "Breathe-stop (hold your breath 10~20 seconds)-breathe".
Whether it's preventing and treating diseases, strengthening the body, or when stress strikes, mood is unstable and you can't sleep, you can take a deep breath according to the above methods. "Take a deep breath to relax and concentrate. Counting can help you concentrate. Take a deep breath anytime, anywhere, when driving through a red light, when walking, before answering the phone, when taking a shower.
Precautions for deep breathing
When taking a deep breath, choose an environment with fresh air, not too early (for example, before 8 am). Do it 4-6 times a day for 5 minutes each time. Breathe 16 times per minute under normal circumstances. Generally, it is better to take a deep breath 8 times a minute. Frequent deep breathing can promote the absorption function of the kidney, thus achieving the function of nourishing the kidney.
If you can persist in taking a deep breath consciously at work, you can also increase the oxygen supply to your brain and relieve fatigue. For patients with chronic bronchitis, chronic bronchial asthma and emphysema, due to the reduction of inhaled air and more exhaled air, it will hurt kidney qi for a long time, and regular deep breathing exercise is also conducive to improving lung function.
It should be reminded that people with obstructive pulmonary disease are not suitable for deep breathing. If they have other diseases, they can take a deep breath at the doctor's suggestion.
Correct deep breathing steps diagram 3 What is the specific effect of deep breathing exercises?
In fact, the correct deep breathing is of great benefit to our cardiopulmonary function. According to the research of Jichi Medical University, only 80% ~ 90% of alveoli can work fully, and the rest are in the "off" state. Making these alveoli work can produce more prostaglandin, which will help to dilate blood vessels and lower blood pressure.
In addition, when breathing, the amount of gas inhaled and exhaled at a time is only 400 ~ 500ml, while when breathing deeply, it can reach 3500ml for men and 2500ml for women. Therefore, proper deep breathing is beneficial to the chest.
Effective lung expansion can enhance the vitality of intercostal muscles and increase vital capacity. By actively adjusting the depth and frequency of breathing, you can also relax nervous and relieve anxiety, which is good for modern people with fast pace of life.
How can I breathe correctly? Inhalation and exhalation can not be ignored. First of all, breathe in gently, that is, breathe in as deeply, evenly, slowly and rhythmically as possible, so that the gas can fill the alveoli as much as possible. It is best to mobilize chest breathing and abdominal breathing at the same time, rather than just chest and abdomen.
Then, exhale slowly and forcefully, as clean as possible to ensure more gas exchange. This is like a rubber ball. Only when the gas inside is squeezed out as much as possible can more fresh gas be inhaled when it rebounds. Between inhaling and exhaling, you can hold your breath for about 5 seconds, and imagine some soothing and quiet scenes, such as watching the snow scene, watching the sunrise by the sea, walking on the grassland, boating on the lake, fishing by the water, etc.
Therefore, friends can do deep breathing exercise at ordinary times. The exercise method is particularly simple and can be done anytime and anywhere. It also has a good health preserving function and is suitable for people of all ages to exercise. At the same time, everyone must pay attention to exercise methods, otherwise the effect will become worse.