Under the premise that abdominal breathing feels comfortable, try to inhale deeply; Relax your muscles when you exhale. Reverse breathing is the opposite of forward breathing, that is, gently contract the abdominal muscles when inhaling and then relax when exhaling. The subtle difference between reverse breathing and forward breathing: breathing only involves the muscles of the lower abdomen, that is, the pubic region directly below the navel. Gently contract the muscles in this area when inhaling, and relax when exhaling. In this way, breathing will become slow, occupying only about half of the vital capacity. Gently pressing the palate with the tip of the tongue can increase the range of motion of the diaphragm, and the movement of the diaphragm directly affects the ventilation of the lungs. Studies have proved that abdominal breathing: for every centimeter of diaphragm descent, lung ventilation can be increased by 250 to 300 ml. 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 lung infections, 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, it is conducive to calming the nerves and increasing wisdom. Abdominal breathing adopts supine or comfortable meditation sitting posture or supine 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 hard during abdominal breathing. 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 bulge slightly. Exhale and abdomen inward, 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: try to reach the "limit" whether inhaling or exhaling, that is, you can no longer inhale or 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. 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. The advantage of editing this paragraph is that abdominal breathing is generally used by mammals. Its advantages are that it can give full play to the functions of heart and lung cells, increase vital capacity, enhance heart function, increase the power of digestive system, and then enhance and activate its functions, which is conducive to eliminating intestinal toxins and releasing the accumulated pressure during abdominal breathing. However, humans only use abdominal breathing when they are fetuses and babies. From the time they learn to walk, they change to local chest breathing. Due to the change of breathing mode, most lung cells are idle for a long time, losing their activity, making their vital capacity smaller, thus affecting people's life and potential. Most long-lived animals breathe on their bellies. Such as turtles and snakes. Turtles breathe with their bellies, while snakes walk with their bellies, so they live a long life. 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, secret urine system, endocrine system and lymphatic system, and there are a lot of blood vessels and nerves, so the abdominal cavity is very important. However, after human beings walk upright, chest breathing is dominant, and abdominal breathing begins to degenerate, which weakens abdominal movement, leading to easy accumulation of waste and slow blood flow. In severe cases, it will also affect the blood supply to the brain due to blood flow stenosis in the abdominal cavity. 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. Because the intestinal system is the main channel for temporarily storing waste after human food metabolism, the number of bacteria in feces is amazing. The retention of feces not only accelerates the reproduction of bacteria, but also increases the absorption of intestinal toxins. Abdominal qigong is the most effective laxative, so anti-aging is of great significance. In addition, it is also effective in preventing 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. Note in editing this paragraph: Abdominal breathing is the first, and breathing should be deep, long and slow. Second, breathe through your nose, not your 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.