1, how to breathe is most beneficial to health
Correct breathing methods will bring a lot of help to health. In the view of Chinese medicine, if the breath is used properly, it can maintain a healthy body and state, and there will be no chest tightness, sweating and shortness of breath. Therefore, how to breathe is very important to us. If we breathe incorrectly, it may affect the normal gas exchange and bring great influence to our health. Chest breathing has the shallowest breathing depth, and it is difficult to control breath, which is harmful to health. Generally not recommended.
Abdominal breathing has a deep breathing depth, which can be mastered by repeated practice. As a healthy breathing method, abdominal breathing can control the airflow well and blow out air evenly, which is the most correct breathing method. But now many people don't know this kind of breathing method. For their own health, they must practice more and master abdominal breathing skillfully.
2. Abdominal breathing
Inhale deeply, consciously feel that the whole chest and abdomen are full when inhaling, then exhale slowly, and try to spit out the air in the body when exhaling, feeling that the chest and abdomen are flat. Inhale through the nose and exhale through the mouth.
When doing abdominal breathing, you can stand, sit and lie down, and you can practice it anytime and anywhere, but lying in bed is the best way to practice. Lie on your back in bed, loosen your belt, relax your limbs, concentrate and get rid of other thoughts. 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, keep the rhythm of each breath consistent, and carefully experience the ups and downs of the abdomen together.
The specific exercise method is: supine, according to 5 ~ 6 times per minute, the abdominal wall bulges when inhaling through the nose and sinks when exhaling through the mouth. Abdominal breathing exercises should vary from person to person and do what you can. The key is to do what you can within the range of abdominal depression when inhaling and exhaling, but don't rush it. From shallow to deep, exercise every day as appropriate. Generally, practice once every morning and evening, each time 10 minutes.
For healthy people, the time of holding their breath can be appropriately extended, 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. If the body fluid overflows when breathing, you can swallow it slowly.
3, the principle of abdominal breathing
First, take a deep breath and breathe slowly for a long time.
Second, breathe through your nose, not your mouth.
3. Inhale for about 15 seconds, that is, breathe deeply (bulge your stomach) for 3-5 seconds, hold your breath 1 second, then exhale slowly (retract your stomach) for 3-5 seconds, and hold your breath 1 second.
Fourth, do it for 5 ~ 15 minutes at a time, 30 minutes is the best.
Fifth, healthy people can hold their breath for longer and try to slow down and deepen the breathing rhythm; If you are in poor health, you don't have to hold your breath, but you should inhale enough and exhale thoroughly.
Practice 1 ~ 2 times a day, and you can choose to sit, cross, walk and run. Practice until you sweat slightly, and try to inflate and deflate your abdomen 50 ~ 100 times, or you can help with your hands. If oral liquid overflows when breathing, don't spit it out, but swallow it slowly.
4. Massage to relieve dyspnea
1, touch your chest. Keep underwear, lie on your back, relax, press your palms on your breasts, put your fingers together and touch your chest. At the same time, your right hand rotates 50 times to the right and your left hand rotates 50 times to the left. Then rotate it 50 times in the opposite direction. Note: This section can relieve chest tightness, angina pectoris, asthma and shortness of breath. However, if it does not improve, even persistent chest symptoms such as retrosternal tenderness and dyspnea may occur, and it may be acute myocardial infarction for more than 30 minutes. Go to a big hospital for emergency treatment.
2, palm overlap massage chest and abdomen. Centered on the abdomen between the two breasts, the palms overlap. First put your right hand under it and rotate it clockwise for 50 turns, then change your left hand under it and rotate it counterclockwise for 50 turns. Repeat, push out and pull in, gradually expand the scope, and move slowly and forcefully.
3. Take a deep breath and massage your chest and abdomen with your hands crossed. Press the right abdomen with your right palm and the left abdomen with your left palm. At the same time mention rubbing (Dabao, Qimen, Tianchi, Xiongxiang, Zhou Rong, etc. ) Hold your chest with both hands (inhale deeply at the same time), push your palms alternately, and push your right hand upward (Zhongfu, Yunmen, Yufu, Xuan Ji, etc. ) and left hand push down (fake window). When inhaling, let the chest expand as much as possible and bulge slowly; When exhaling, try to narrow the chest and contract the abdominal muscles. (Hold your breath for a moment) Breathe repeatedly through your nose 1 min. Inhale oxygen and exhale carbon dioxide, enhance vital capacity and improve cardiopulmonary function.
4, alternating hands, patting the chest and rubbing the back. When sitting or standing, pat the left chest with the palm of your right hand and the left back with the backhand of your left arm. Hands alternately, beat your chest, and then beat your back (Body Column, Shu Fei, Xinshu, etc.). ) 1 min.
However, what needs to be pointed out here is that massage is only a "technique" and a "method"; This "Tao" means not being angry, being emotionally stable and so on.
5. Chinese medicine teaches you abdominal breathing.
"Breathe to the navel, live in harmony with the sky", which is highly praised by health experts for abdominal breathing. Ancient doctors in China have long recognized the wonderful function of abdominal breathing in eliminating diseases and prolonging life, and created such fitness methods as "breathing", "turtle breathing", "suffocating the abdomen" and "fetal breathing". Sun Simiao, a famous doctor in Tang Dynasty, especially advocated abdominal deep breathing. Every day from dawn to noon, he lies on his back in bed and practices the method of regulating qi. Leng Qian, a health care expert in the Ming Dynasty, wrote a 16-character health care order in "Essentials of Aging": "Lift it when inhaling, and the qi will return to the navel; Swallow when you mention it, and water and fire are incompatible. " These sixteen-character secrets include three health care training methods: lifting anus, swallowing body fluid and abdominal breathing, which are magic weapons to eliminate diseases, strengthen health and prolong life.
Traditional Chinese medicine believes that the abdomen lives in the middle of the human body and is the place where many important meridians meet. Abdominal breathing, with the ups and downs of abdominal muscles, strengthens the operation of qi and blood, makes the human body in the best state of relaxation and freedom, and is also the best state of menstrual flow, which is very beneficial to physical and mental health.
6. How can I learn to breathe correctly?
There are two key points. One is to ease inhalation, that is, inhale evenly and slowly, inhale deeply as far as possible, so that the gas fills the alveoli. The second is to spit it out forcefully, so that all the waste can be discharged from the body and more gas can be exchanged. The most scientific breathing method is: "Breathe-stop (hold your breath 10-20 seconds)-breathe", which can enhance the excitability of parasympathetic nerves, increase the number of bowel sounds, be beneficial to digestion and absorption, and thus be beneficial to health and longevity.
Another advocated breathing method is the "total breathing method" based on deep and long abdominal breathing, which gradually makes the muscles such as lungs, ribs and diaphragm move to the maximum when breathing, so that the air fills the lungs. Although we should practice deliberately at first, the ultimate goal is to integrate into life, and all kinds of postures and movements are combined with breathing. This will better grasp the strength and rhythm of the body and improve efficiency. For example, when breathing and climbing a mountain, there will be no mountain symptoms such as headache; You can swing farther in golf. This breathing method can be practiced on buses, while walking, at work and in front of trees in parks. Especially in the face of sudden negative situations, breathing can adjust the body and mind in time and stabilize the mood.
In the fresh outdoor air, you can also take more deep breaths consciously. The specific method of breathing is to inhale slowly through the nostrils first. During inhalation, the chest will lift, the abdomen will bulge slowly, and then continue to inhale, so that the whole lung will be filled with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5- 10 seconds, then hold your breath for 5- 10 seconds, pause for 2-3 seconds, and start breathing again. Repeated practice will become the correct breathing method.
Long-term physical exercise can also improve breathing. For example, swimming can make people's vital capacity as high as 5000-7000 ml; It is much larger than the average person's 3000-4000ml；; Long-distance running has the most obvious improvement on the maximum oxygen uptake; Push-ups can improve the muscle capacity around the chest wall and increase the strength of the respiratory muscles.