In fact, yoga breathing is a practice in ancient India. Studies have shown that paying attention to pranayama can effectively alleviate asthma and effectively treat psychological problems such as anxiety and depression. Here are six pranayama exercises:
1 bellows type
① Take a deep breath through the nostrils.
First feel the diaphragm move down, expand the lungs and stretch the abdomen outward, expand the chest cavity, and finally lift the clavicle.
② Breathe out quickly through nostril.
Feel clavicle sinking, chest adduction, lung and abdomen contraction. Exhale should be much faster than inhale-just like exhaust quickly.
3 repeat the action.
Complete this operation correctly. When inhaling and exhaling, you will feel the expansion and contraction of your chest. Repeat this action for 5 minutes.
(4) through practice, accelerate breathing.
Beginners should start slowly to avoid heavy breathing, but over time, it will become a skill of rapid breathing.
2 holy light pranayama
Inhale through the nostrils until the lungs are filled with air.
Inhale slowly and naturally. First feel the diaphragm sinking, expand the lungs and stretch the abdomen outward, feel the expansion of the chest, and then slowly lift the clavicle.
② Exhale forcefully through nostril.
Exhale "forcefully" means contracting abdominal muscles and expelling gas from the body. This doesn't mean exhaling in a way that makes you feel uncomfortable.
This place needs to emphasize exhalation rather than inhalation. Using abdominal muscle discharge to assist exhalation, the time of exhalation is shorter than that of inhalation. ) lasts 15 minutes. Every 5 minutes, you need an interval of 1 minute.
After reading it, I may feel that the first one is very similar to the second one. The difference is that the first inhalation and exhalation are very hard, and the time is longer than the second; The second type of inhalation is natural, without deliberate exertion, only exhalation, and the frequency is much faster than the first type. The second type requires the abdomen to constantly beat the back. ) 3 alternate nostril breathing method
① Close your eyes.
Calm down and pay attention to your breathing.
② Hold down the right nostril with the right thumb.
Press your thumb gently on your nose to prevent air from coming in and out.
③ Inhale slowly through the left nostril.
Let the air fill the lungs. Feel the diaphragm sink first, expand the lungs to make the abdomen extend outward, expand the chest cavity, and finally lift the clavicle.
④ Move the thumb away from the right nostril.
⑤ Seal the left nostril with the ring finger and middle finger.
Many people find it easy to close any nostril with the same hand, depending on which nostril you want to close. You can change hands when your arms are tired.
⑥ Exhale slowly through the right nostril.
Feel the sinking of clavicle, the adduction of chest, the contraction of lungs and abdomen. After exhaling, keep the left nostril closed.
⑦ Inhale through the right nostril.
Let the air fill the lungs.
8 Close the nostril and open the left nostril.
Pet-name ruby exhale slowly through the left nostril.
This process is a round of alternate nostril breathing.
Attending15 minutes.
Every 5 minutes, you need an interval of 1 minute.
4 external breathing method
Take a deep breath through your nose.
First feel the diaphragm sinking, expand the lungs to stretch the abdomen, expand the lungs to stretch the abdomen, expand the chest cavity, and finally lift the clavicle.
② Exhale forcefully.
Air is expelled from the body through the abdomen and diaphragm. Exhale "forcefully" means contracting abdominal muscles and expelling gas from the body. This doesn't mean exhaling in a way that makes you feel uncomfortable.
3 chin looking for chest cavity, abdomen adduction.
The purpose is to leave a space under the chest so that the abdominal anterior muscle wall can be pressed against the posterior muscle wall. Hold your breath and stay comfortable for as long as possible.
4 Lift your chin and inhale slowly.
Let the lungs be completely filled with air.
(5) 3-5 times.
5 Buzzer type
① Close your eyes.
Calm down and pay attention to your breathing.
(2) Put your thumb on your ear, your forefinger on your eyebrows, and the rest of your hands on one side of your nose.
Keep each little finger close to your nostrils.
③ Take a deep breath through your nose.
First feel the diaphragm move down, expand the lungs and stretch the abdomen outward, expand the chest cavity, and finally lift the clavicle.
④ Seal a part of the nostril with the little finger.
Let the lungs be completely filled with air.
⑤ Exhale through the nose and make a buzz.
Note that the buzz should come from the throat, not the half-closed nostrils.
⑥ Repeat 3 times.
6 chanting method
Take a deep breath through your nose.
First feel the diaphragm move down, expand the lungs and stretch the abdomen outward, expand the chest cavity, and finally lift the clavicle.
② Exhale slowly and say "Om".
Pronounce this sound as slowly as possible. Make sure o is long and m is short. ("OOOOOm,") 3 Repeat 3 times.
Our health and life depend on breathing and circulation. These are the two doors of the human body system. As long as one of them is blocked or interfered, diseases will occur. Try to imagine your room as a human body. If the doors and windows of the room are closed, you feel the air is bad. The bad air is the problem in this room. What would you do? When you open doors and windows, fresh air flows in and bad air is discharged.
Similarly, practicing posture can supply human energy and promote circulation. No matter which part of the body has poor circulation, people will suffer from rheumatoid arthritis, asthma, bronchitis, liver and gallbladder, stomach and so on. When practicing posture, its posture can irrigate the system and clear the blockage. After the cause of division is removed, it will restore its integrity and vitality and get real health. Similarly, if the respiratory system is blocked or disturbed, practicing breathing can clean the system and restore it to a complete state.
Have you learned the above six breathing methods?
Choosing the right breathing method and practicing yoga will get twice the result with half the effort ~