In recent 20 years, the author has studied and discussed the problems of intelligence, health preservation, self-cultivation and longevity, and developed a "quick puzzle" Both theory and practice have proved that it is a shortcut to keep healthy and prolong life to insist on practicing Huaxia puzzle calisthenics (referred to as "Huazhi calisthenics") and breathe scientifically.
Practicing "Hua Cao Zhi" requires learning scientific breathing, that is, abdominal breathing.
? It seems that everyone can breathe. From the first breath of the baby to the last breath of Xie Shishi? People breathe all the time in their lives. Who can't breathe? As we all know, although everyone is breathing all the time, they may not be able to breathe scientifically. Breathing has a lot to do with it Scientific breathing is not only beneficial to health and longevity, but also beneficial to intelligence and wisdom.
? The newborn baby has been mainly breathing in the abdomen, and when he learns to walk upright, he gradually changes to breathing in the chest. In general, people are used to chest breathing as the main way of breathing in life.
? Chest breathing refers to breathing that mainly relies on intercostal muscle contraction to drive the chest and thus pull the lungs. When breathing in the chest, the lung capacity is small, and the utilization rate of lung tissue is low. About four-fifths of the middle and lower alveoli of the whole lung are idle for a long time. The restriction of a belt used by everyone not only reduces the inhalation of oxygen, but also makes this part of lung tissue degenerate and fibrosis due to insufficient use, which provides conditions for bacterial growth. This will easily lead to excessive consumption of the lung tip, stagnation of the lung base and lung lesions.
? Abdominal breathing is a kind of breathing movement which mainly focuses on the activities of diaphragm and abdominal muscles. Chinese medicine believes that the abdomen is located in the middle of the human body, including the spleen and stomach. It is the acquired foundation, the source of subtle changes in Shui Gu's qi and blood, and the hub of human qi. Therefore, abdominal breathing can make the human body in the best state of menstrual flow. Modern medical research believes that this exercise mode can expand and contract the chest volume to the maximum due to the expansion of diaphragm activity, can make full use of alveolar tissue, is conducive to the filling of lower lobes of both lungs, fully exchange gas, is conducive to the construction of lung tissue, is conducive to the expansion of large veins and atria, thereby increasing venous reflux, promoting blood circulation, and improving blood supply and oxygen supply to the brain. Due to the increase of diaphragm and abdominal wall muscle movement amplitude and the change of intra-abdominal pressure, the liver, spleen and stomach are naturally massaged, gastrointestinal peristalsis is increased, the function of digestive system is increased, and liver congestion is eliminated. Abdominal breathing also increases the peristalsis function of the large intestine. Promote the elimination of body waste and intestinal endotoxin; The diaphragm is exercised, its strength is enhanced, and the usual breathing becomes deep and slow, resulting in the phenomenon of functional preservation. The energy consumption of the body can reach the lowest, and the central nervous system is in the most stable state, thus enhancing the coordination ability of various parts of the human body, opening and closing the orifices well, unblocking the meridians, harmonizing the camp and the guard, refreshing the mind, eliminating diseases and strengthening the body, prolonging life and improving intelligence.
The frequency of human respiratory movement changes with age and gender. The respiratory rate of adults is 16 ~ 18 times per minute, and that of children is about 20 times. Generally, women are more than men 1 ~ 2 times. Research thinks? The volume of lung gas varies with the depth of breathing. Normal people generally use chest breathing. Breathe 1 time in peace for about 5 seconds, and the amount of inhaled gas is about 500 ml. When doing abdominal breathing in a calm state, 1 time is about 10 ~ 15 seconds. The amount of gas inhaled is about 1000 ~ 1500ml. Practicing "Hua Cao Zhi" requires relaxing the body and concentrating, at the same time, adjusting breathing naturally, gently, evenly and rhythmically, and gradually reducing the frequency naturally. After a period of exercise, the number of breaths per minute decreased to 1 ~ 8. Then enter the stage of stopping breathing, breathing 1 ~ several minutes is 1 time. In this way, on the one hand, you can practice "concentration", eliminate all kinds of interference, control your attention freely and enter the best state; On the other hand, the heart rate can be reduced to 45-60 beats per minute, the basal metabolism and oxygen consumption are greatly reduced, the energy storage capacity is improved, and the brain can obtain blood with high oxygen content.
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Wave presents alpha wave, which is in the best memory thinking state, which is beneficial to intelligence and physical and mental health.
? Physiologists believe that the speed of heartbeat is closely related to the length of life. A fast heartbeat (heart rate) has a short life, and a slow heartbeat has a long life. 800 million heartbeats are the limit of animal life. For example, the heartbeat of a swallow is 1200 times per minute. Generally, it only has a life span of more than one year; The heart of a mouse beats 900 times per minute, and its life span is generally two years. The dog's heartbeat is 90 beats per minute, and it can live about 17 years. The cat's heartbeat is 240 beats per minute. Live for 5 ~ 6 years; Elephants can live for 50 years with a heartbeat of 30 times per minute; The tortoise's heartbeat is less than 10 times per minute. Can live to be 200 years old, some live to be 500 years old. A follow-up survey of 89 15 patients with myocardial infarction showed that the mortality rate of patients with heart rate of 8 1 was 7. 1%, and that of patients with heart rate exceeding 100 was 24.4%.
? Experts engaged in human longevity research point out that lowering heart rate through exercise is an important way to prolong life. The number of heartbeats per minute is an important basis for evaluating exercise effect, physical fitness and life expectancy. The heartbeat of an adult is usually about 72 beats per minute. If we can effectively reduce people's heart rate, we can greatly extend people's life. Persisting in practicing "Hua Cao Zhi" can achieve the above goals.
Author in 88( 1)? The class carried out the teaching experiment of "Quick Puzzle". "Flower" is the basic project of this experiment. Throughout the experiment. ? Students practice for 2 14 days. After 1 15.5 hours of actual training, the average heart rate of 52 students in the class dropped from 77 beats/min to 66 beats/min, and the heart rate of some students dropped from 80 beats/min to 66 beats/min. ? Comrade Wang Dongmei of Yulin Village, Hancheng Town, Tangshan City, Hebei Province wrote? "She taught herself' Flower' for three months, and the effect was remarkable. Her heart rate before practice was 85 beats per minute, and now it is 74 beats per minute. " Her heart rate slowed down, her energy consumption decreased and her energy storage increased, which effectively improved their physical and mental quality. Persisting in practicing "Hua Cao Zhi" can greatly reduce the heart rate, mainly by regulating and controlling breathing.
After one year's practice, the students in the experimental class generally breathe 1 ~ 3 times per minute, and a few students reach the level of breathing once every one or two minutes.
? Almost all animals have the characteristic of making good use of breath, so they can reproduce endlessly. Let's compare the breathing speed and life span of several general animals.
? Animal name:? Monkeys? Chicken? Dogs? Duck? Cattle? Elephant? People? turtle
? Breathing time (minutes):? 32? 30? 28? 24? 20? 18? 16? 2
? Average life expectancy (year): 8? 12? 16? 20? 32? 60? 72? 200
? The above comparison proves? The slower you breathe, the longer you live. But this does not mean that the slower you breathe, the longer your life will be through artificial adjustment. Every animal has its own special physiological limit. Only breathing slowly within the possible range of his physical condition can be beneficial to fitness, delaying aging, increasing wisdom and prolonging life.
The study also found that? If the carbon dioxide in a cell is reduced by 3%, the cell will die, while the carbon dioxide in the cell will increase moderately and the cell will become stronger. Practicing "Hua" can prolong the interval after breathing stops (hold your breath), reduce the discharge of carbon dioxide and increase the carbon dioxide in cells, thus enhancing cell function and delaying aging.
Finally, it should be noted that those who intend to carry out breathing training should follow the principle of gradual progress and carry out it under the supervision of experts.
"Breathe to the navel, live in harmony with the sky", which is highly praised by health experts for abdominal breathing. Those who practice quiet practice and master scientific breathing at the same time can generally prolong their life span by about 20 years compared with those who did not practice at the same time.
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Feng Xue. Practice "turtle sucking" for longevity and harmony with the sky [J]. Fitness Science, 2000, (0 1) 4-5.