In the teaching of the correct method of abdominal breathing, breathing is a normal physiological phenomenon of people and an important way to keep fit. People's breath carries the energy of life, and their lungs are as big as two football balls on average. Let's share the correct teaching method of abdominal breathing.
The correct method of abdominal breathing teaching 1 the correct method of training abdominal breathing
After getting used to abdominal breathing, you can also challenge more difficult and effective breathing. This is practiced on the basis of abdominal breathing. People hold their breath between inhalation and exhalation, and the time ratio is 1:4:2. Exhale time is twice as long as inhale time to accelerate the detoxification of lymphatic system; Holding your breath is four times longer than inhaling, so that the blood can better transport oxygen to all parts of the body. For example, inhale through your nose for 4 seconds, then hold your breath 16 seconds, and exhale for 8 seconds. Do 10 group every time, you can do it when you have time. This exercise will further exercise the abdominal muscles and help the body excrete deep toxins. Some people who get into the habit unconsciously turn all chest breathing into abdominal breathing. Imagine that this is equivalent to doing yoga every day, and the slimming effect is of course very obvious.
The correct breathing method is very important for playing wind music, and the chest-abdomen combined breathing method is generally used. China folk wind music attaches great importance to the use of "Qi". If the breath is used properly, it can be played freely for a long time. Otherwise, you will feel tired after playing for a while, and you may feel chest tightness and shortness of breath. It's bad for your health after a long time, so it's important to master the correct breathing method.
It's simple. At first, it was mainly to form a habit. Lying flat on the bed will make you feel the physical difference more clearly. Put your right hand on your navel and your left hand on your chest. When inhaling, the abdomen expands outward to the maximum extent, and the chest remains motionless; When exhaling, try to contract your abdomen inward and keep your chest still. This cycle, keep the rhythm of each breath consistent, feel the ups and downs of the abdomen through the palm of your hand, and then you can measure it without your hands, just pay attention to the breathing process. Friends who have just started practicing can limit themselves to using abdominal breathing for 5 minutes every morning, noon and evening, and then gradually extend the time.
The correct method of abdominal breathing teaching 2 abdominal breathing skills.
Through abdominal breathing, the diaphragm contracts when inhaling, and the lower edge of the lung pulls down, which increases abdominal pressure, bulges the lower abdomen, and oppresses visceral blood to flow to the head, neck and limbs; When exhaling, the diaphragm relaxes, while the lung, chest wall and abdominal organs elastically retract. At this time, the abdominal pressure decreases and the lower abdomen becomes soft, so that the blood in the head, neck and limbs returns to the internal organs.
Prolong breathing time
Repeated breathing promotes gastrointestinal peristalsis and helps the excretion of harmful substances in the body through the intense squeezing movement of diaphragm and abdominal muscles. It can also increase the blood circulation and oxygen content of the body and accelerate the burning of body fat. Emphasize the key of slowness, length and depth. 1 min, try to control the number of breaths at 5 ~ 6 times and lengthen the time of each breath.
The correct method of abdominal breathing
First, imagine that your abdomen (the position of three fingers under your navel) has an imaginary "small airbag".
Then, inhale through the nose and send the inhaled air all the way down from the chest and abdomen to the "small airbag".
At this point, your lower abdomen will protrude slightly. Then, take a deep breath and exhale all the air in the "small airbag" through your nose. When practicing, you can put a book on your lower abdomen and feel the ups and downs of your abdomen. At the beginning, practice inhaling and spitting 50 times a day, and gradually turn abdominal breathing into your breathing habit all the time every day.
Key points of abdominal breathing
The first is that Dantian is nervous when inhaling and relaxed when exhaling. Exhale and inhale along with the lower abdomen. When inhaling, the abdomen is close to the life gate from the front abdomen. When exhaling, the abdomen relaxes from the life gate to the front. With the progress of breathing, the abdomen falls regularly together, thus achieving the effect of massaging the viscera.
The second is that the opening and closing of the abdomen and breathing are slow, gentle and natural. With the increase of times, breathing becomes slower and slower, and movements become more and more subtle. The whole movement and breathing can't be forced or forced, so we must relax nature, so that the internal qi can be smooth and full. Hard work is easy to get upset and irritable, and the internal qi is impetuous and disordered, and the effect is not good.
Adults breathe about 17 times per minute on average. By practicing abdominal breathing, we can make breathing deep, long, thin and even. By exercising abdominal breathing, the breath of the whole body is sucked from navel to Mingmen, and then returned to navel from Mingmen. This repeated practice makes the lower abdomen fall together, so as to achieve the effect of dantian breath health preservation.
Third, try to pause for a few seconds after exhaling, and the whole body and mind are still and serene, and enter a state of rest. This is called "rest". The ancients said that "a long breath leads to a long life", that is, the body and mind are coordinated with breathing, and after full rest and nourishing and enriching the spirit, the vitality is restored vigorously and the life span is prolonged. This is an important secret of practicing abdominal breathing.
It should be noted that when carrying out abdominal breathing, the mentality must be peaceful and ethereal, so as to expand the mind and achieve the effect of body and mind integration.
The Correct Method of Abdominal Breathing Teaching 3 Abdominal Breathing
The abdomen naturally sinks inward toward the spine, and the chest remains motionless. Try to contract the abdomen inward and exhale all the exhaust gas from the lungs. When doing so, the diaphragm will naturally rise. Cycle back and forth, keep the rhythm of each breath consistent, and carefully experience the ups and downs of the abdomen.
The key to abdominal breathing is: inhale and exhale as far as possible to reach the "limit", that is, you can no longer inhale and exhale; In the same way, the abdomen should contract and expand to the extreme, and it would be better if you went straight to Xiadantian every time you breathe.
Abdominal breathing is generally used for health care. Because the inhaled oxygen is two to three times more than normal, it can also be used to treat diseases in various parts of human internal organs. For example, when you have a headache, you can suddenly leave the ground when you breathe in one breath, forcing the gas to go straight to your head and then exhale. Of course, different rehabilitation treatments should be accompanied by drugs and carried out under the guidance of doctors.
Abdominal deep breathing is easy to learn. Standing, standing, sitting and lying down can be done at any time, but lying in bed is better. Lie on your back in bed, loosen your belt, relax your limbs, concentrate your thoughts and get rid of other thoughts. You can also say that you are in qigong state. Inhale slowly through the nose, tuck in the abdomen, keep 10 ~ 15 seconds for each breath, and then exhale slowly, breathing 4 times per minute. The length of abdominal deep breathing is controlled by the individual, and it can also be combined with chest breathing, which is an alternate movement of the respiratory system. If you can persist in doing abdominal deep breathing every day for many years, you will receive the miraculous effect of "inadvertently inserting willow into the shade", strengthen your body and prolong your life.
Matters needing attention
1. Take a deep breath and breathe slowly.
2. Inhale through the nose and exhale through the mouth.
3. Breathe and breathe for about 15 seconds. That is, inhale deeply (abdomen) for 3~5 seconds, hold your breath 1 second, and then exhale slowly (abdomen) for 3~5 seconds, hold your breath 1 second.
4, each time 5~ 15 minutes. Do it for 30 minutes.
People with good health can hold their breath for a long time, and the breathing rhythm should be slowed down and deepened as much as possible. People in poor health don't have to hold their breath, but they should take in enough gas. Practice 1~2 times a day, sit, cross, walk and run until it is slightly hot and sweaty. Try to inflate and deflate the abdomen 50~ 100 times. If oral liquid overflows when breathing, you can swallow it slowly.