-0 1- abdominal breathing
Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.
There are two common ways of breathing: chest breathing and abdominal breathing. Chest breathing is dominated by rib and sternum movements, and the breast diameter increases before and after inhalation. Because when breathing, air directly enters the lungs, so the chest will expand and the abdomen will remain flat.
abdominal respiration
Abdominal breathing is mainly diaphragmatic movement, and the upper and lower thoracic diameter increases when inhaling. Normal chest breathing takes about 10- 15 seconds, and you can inhale about 500 ml of air. During abdominal breathing, the diaphragm will drop and the abdominal pressure will increase. It feels as if air has entered the abdomen directly. At this time, if you put your hand on your navel, you will feel your hand slightly lifting up and down.
thoracic breathing
Most people, especially women, use chest breathing, but the ribs move up and down and the chest expands slightly. Many alveoli at the bottom of the lung have not fully expanded and contracted, so they can't get good exercise. In this way, oxygen cannot be completely delivered to all parts of the body. After a long time, there will be different degrees of hypoxia in various organs of the body, and many chronic diseases will occur.
Therefore, learning to breathe can effectively increase the oxygen supply of the body, purify the blood and make the lung tissue stronger. So that we can better resist respiratory diseases such as colds, bronchitis and asthma; At the same time, because the diaphragm and intercostal muscles are also exercised during breathing, our vitality and endurance will increase accordingly, and our energy will be more abundant.
-02-
If the chest and abdomen tighten when inhaling, but expand when exhaling, it means that the breathing mode is wrong.
Abdominal breathing can increase the range of motion of diaphragm, and the movement of diaphragm directly affects the ventilation of lung. Studies have proved that the pulmonary ventilation can be increased by 250 ~ 300 ml for every decrease of diaphragm 1 cm. Persisting in abdominal breathing for half a year can increase the range of diaphragm activity by four centimeters. This is of great benefit to the improvement of lung function, and it is one of the important rehabilitation measures for pulmonary ventilation disorders such as emphysema in the elderly.
First, expand vital capacity and improve cardiopulmonary function. It can expand the chest to the maximum extent, make the alveoli in the lower part of the lung expand and contract, let more oxygen enter the lungs, and improve the cardiopulmonary function.
Second, reduce the possibility of lung infection, especially pneumonia.
Third, it can improve the function of abdominal organs. It can improve the function of spleen and stomach, and is beneficial to soothing the liver and benefiting the gallbladder. Abdominal breathing can reduce blood pressure by reducing abdominal pressure, which is very beneficial to patients with hypertension.
Fourth, soothe the nerves and improve intelligence.
-03- Method
Methods: Take supine or comfortable meditation posture to relax the whole body. Observe natural breathing for a period of time. Put your right hand on your navel and your left hand on your chest. When inhaling, expand the abdomen outward to the maximum extent and keep the chest still. When exhaling, try to contract your abdomen inward and keep your chest still. Cycle back and forth to keep the rhythm of each breath consistent. Carefully experience the fall of the abdomen together.
After a period of practice, you can take your hands off and pay attention to the breathing process only with your consciousness.
Don't be nervous or forced to breathe. If you are a beginner, you should pay more attention to the process of practice and its influence on your body. When you inhale, you will feel the breath begin to concentrate on your lungs through your nose and throat. When the lung volume gradually increases and the chest remains motionless, it will force the diaphragm to sink and the abdomen to protrude slightly. Exhale inward and abdomen, and the diaphragm is lifted upward, so that a large amount of turbid gas is exhaled.
Use the abdomen as a ball, inhale through the nose to make the abdomen bulge, pause for a second or two, and exhale through the mouth until the abdominal wall sinks. About five or six times a minute. Generally, it is twice a day, 10 in the morning and 4: 00 in the afternoon in the city, and each time is about 10 minutes.
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, if you have a headache, when you take a deep breath, your heel suddenly leaves the ground, forcing the gas to go straight to your head and then exhale.
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.
-04- Remarks
First, take a deep breath and breathe slowly for a long time.
Second, inhale through the nose and exhale through the mouth.
Third, inhale and exhale for about 15 seconds. That is, breathe deeply (abdomen) and hold your breath for 3-5 seconds 1 second, then exhale slowly (abdomen) and hold your breath for 3-5 seconds 1 second.
4. 5- 15 minutes each time. Do it for 30 minutes.
Fifth, people with good health can hold their breath for a long time and try to slow down and deepen their breathing rhythm. 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.
-05- Benefits of Abdominal Breathing
Generally, mammals use abdominal breathing. Its advantages are that it can give full play to the function of heart and lung cells, increase vital capacity, enhance heart function and increase the power of digestive system, thus enhancing and activating its function, which is conducive to eliminating the accumulation of toxins and the release of internal stress in the intestine.
Why is abdominal breathing so relevant to life? Because all organs except the heart, brain and lungs are hidden in the abdominal cavity. Including the digestive system, hematopoietic system, reproductive system, urinary system, endocrine system and lymphatic system, and there are a lot of blood vessels and nerves, so the abdominal cavity is very important. Therefore, it is very important to strengthen abdominal breathing and promote abdominal movement.
The advantage of abdominal breathing is that through the change of abdominal pressure, the volume of chest cavity is increased, the negative pressure of chest cavity is increased, the pressure of superior and inferior vena cava is reduced, and the blood return is accelerated. Due to the regular increase or decrease of abdominal pressure, the activities of abdominal internal organs are strengthened, thus improving the blood circulation of the digestive tract, promoting the digestion and absorption function of the digestive tract, promoting intestinal peristalsis, preventing constipation, accelerating the discharge of toxins, reducing autotoxicity and achieving the purpose of delaying aging. In addition, it is also effective for the prevention of colon cancer and hemorrhoids.
In addition, abdominal breathing also includes pelvic exercise, that is, while breathing hard in the abdomen, it is combined with anal contraction and relaxation and abdominal contraction and lifting, with the aim of promoting pelvic blood flow, because the organs in the pelvic cavity are related to endocrine system and genitourinary system, which can not be ignored.
Abdominal breathing can be done by running, walking, sitting and lying after class. This work is convenient and easy to do. If we persist in it every day, it is of great significance to eliminate abdominal fat, eliminate abdominal waste, improve abdominal blood circulation and promote the life activities of abdominal and pelvic organs.
This is Yaqi Sanyang, keeping in good health, nourishing heart and spirit?
Step by step, step by step, and become a better self with everyone!
One will let nature take its course;
A group of people will influence each other!
Who will you be after three years of iterative growth?
What will we all be like in three years?
Yaqi Sanyang will take you step by step through high-dimensional energy!
See you next time, dismissed!