Correct methods and benefits of abdominal breathing. Breathing is a normal physiological phenomenon of human beings and an important way to keep fit. Abdominal breathing is an innate way of breathing, but now many people breathe incorrectly. The following are the correct methods and benefits of abdominal breathing

Correct methods and benefits of abdominal breathing 1 principles and benefits of abdominal breathing

Most people belong to chest breathing, especially when individuals are nervous, anxious or stressed, they often take chest breathing to speed up breathing, which is also easy to cause chest tightness, suffocation, dizziness and even hyperventilation. Abdominal breathing is a slow deep breathing training, which can not only reduce the influence of chest breathing, but also has the following advantages, making breathing more efficient. Besides improving sleep, it is also good for your health. It is also a common way to teach relaxation skills in clinic.

Total gas exchange

Abdominal breathing is to let the diaphragm between the chest and abdomen stretch downward, so that the breathing space becomes larger and more fresh air can be inhaled. By taking a deep breath, the waste gas in the body can be discharged, and the body can take a deep breath continuously to help the body fully exchange gas.

The effect of physical and mental relaxation

Abdominal breathing can stimulate and strengthen the parasympathetic nervous system in charge of relaxation, reduce the excessive tension of body and mind, and achieve the effect of physical and mental relaxation.

Divert attention

When using abdominal breathing, focus on deep breathing and deep vomiting, which can divert your attention from tension or stress, and help relieve tension and anxiety while letting go of your thoughts.

Maintain physical function

Because abdominal breathing can effectively exchange gas, improve the oxygen content of the body, help promote blood circulation and metabolism, and achieve the effect of improving or maintaining the body.

Abdominal breathing technique

Abdominal breathing skills 1. Exhale fully.

Do one or two full exhalations first. This exhalation can exhaust the air at the bottom of your lungs, leaving your lungs in a vacuum, making the next inhalation a deep breath and abdominal breathing.

Abdominal breathing skills II. Vomiting through a nasal nozzle

Beginners can try to exhale through their mouths. Usually exhaling through the mouth can control more air. Then, inhale slowly through the nose, and abdominal breathing is easier to use by "spitting through the nose and mouth". If you are proficient, you can also use the method of "sucking nose and spitting nose".

Abdominal breathing skills 3. Invisible balloon

You can imagine that there is an invisible balloon in your belly, and then put your hand on your belly to feel it. When your mouth exhales, you can spit out the air in the balloon in your stomach, so you can feel the abdomen descending; When inhaling through your nose, you can feel your stomach bulge by inflating the balloon in your stomach.

Abdominal breathing tips 4, press the abdomen

If you find it difficult to inhale air into your abdomen, you can try to gently press your abdomen when exhaling, so that the air can spit out a little more, and let the air push your hand up when inhaling slowly and deeply.

How to do abdominal breathing?

The first step of abdominal breathing is comfortable preparation posture.

Take a very comfortable sitting position and move your body gently to make yourself feel relaxed; Lie flat on a comfortable blanket, bend your knees, spread your feet about 20 cm apart, open your toes comfortably, close your eyes, and make sure you are ready to relax!

The second step of abdominal breathing is to pay attention to exhaling and inhaling.

You can slowly put your hands together and put them on your abdomen, feel your hands touching each other warmly, pay attention to your hands, abdomen and breathing, and also pay attention to the invisible balloons under your hands.

The third step of abdominal breathing, abdominal breathing cycle

Breathe out through your mouth first, spit out as much air as possible, and pay attention to how the abdomen descends; Then slowly inhale deeply from the nose to the abdomen. When inhaling, pay attention to how your abdomen bulges. When inhaling, the chest fluctuates slightly at this time, or slightly bulges with the bulge of the abdomen.

Abdominal Breathing Step 4: Continue to feel relaxed.

When you feel comfortable with the third step, please continue and repeat abdominal breathing; Inhale slowly through your nose, and when exhale through your mouth, you will make a quiet and relaxed hiss. Just like a breeze blowing through your mouth, your mouth, tongue and chin will relax. Focus on the sound you make when you exhale and feel your breath, and you will become more and more relaxed.

When is abdominal breathing good?

Abdominal breathing timing 1. Before going to bed.

If it is difficult to fall asleep, it is suggested to practice abdominal breathing at a fixed time before going to bed, or it can be a ceremony before going to bed, such as a ceremony arranged by the sleep manager for 4 hours before going to bed.

Abdominal breathing timing II. When you wake up in the middle of the night.

You can wake up in the middle of the night if you are half asleep and not easy to fall asleep again. Practice abdominal breathing in time. If possible, under the principle of sleep hygiene education, we will want to leave the bed and practice abdominal breathing. We can practice on the sofa in the living room or the chair beside the bed until we feel relaxed and sleepy, and then go back to bed, so that the bed has a stronger and more direct connection with the sleeping person.

The timing of abdominal breathing. Before the pressure comes.

Before you know that stress is coming, you can take some time to do abdominal breathing, such as before an exam, before attending an important occasion, or before a speech or performance. Before you know that you may increase your anxiety next, you can spend 10 minutes practicing abdominal breathing to reduce your anxiety first, and maybe you can cope with the next stress event more easily!

The timing of abdominal breathing. Any point in time

When you are familiar with the way of abdominal deep breathing, you can practice at any time of the day, about 10 minutes at a time, whether sitting, lying or even standing. Focus on the ups and downs of the abdomen and the relaxed hiss when exhaling, and you will feel the relaxation brought by deep breathing.

The correct method and benefits of abdominal breathing 2 how to do abdominal breathing?

Abdominal breathing = forward breathing+reverse breathing

Breathe forward, that is, gently expand the abdominal muscles when inhaling, and inhale as deeply as possible on the premise that abdominal breathing feels comfortable; Relax your muscles when you exhale.

Reverse breathing refers to the slight contraction of abdominal muscles when inhaling and relaxation when exhaling.

Practice of abdominal breathing

1. Imagine that there is an imaginary airbag in your abdomen (three fingers below your navel).

2. Inhale through your nose. Imagine that you send inhaled air from your chest and abdomen to the airbag. At this point, your lower abdomen will protrude slightly.

3. Take a deep breath and exhale all the air in the airbag through your nose.

How to practice abdominal breathing

When practicing, you can lie down or sit down and slowly turn abdominal breathing into your own breathing habit, which has many benefits.

1, lie on your back.

Bend and relax your calf, put a book on your lower abdomen and feel the ups and downs of your abdomen. Put one hand on your chest. When breathing, you can observe and feel that your chest can't bulge, but the book on your stomach bulges, which means you have done abdominal breathing.

Inhale through the nose when inhaling, exhale through the mouth after inhaling, then slow down 1, 2, 3, 4, 5, 5 seconds before exhaling, and then lengthen the exhalation time to 7 seconds until you are proficient.

Step 2 lie down and practice

When there are no books, you can lie on your stomach. When you feel breathing, inhale and push the lower abdomen directly.

When exhaling, slowly count for 5 seconds, spit out the breath from your mouth, and slowly stretch it to 7 seconds after proficiency.

The benefits of abdominal breathing

1. Expand vital capacity and improve cardiopulmonary function.

Abdominal breathing can expand the chest to the maximum extent, make the alveoli in the lower part of the lungs expand and contract, let more oxygen enter the lungs, strengthen the respiratory function, increase vital capacity, improve cardiopulmonary function, and reduce cardiopulmonary diseases, such as coronary heart disease and bronchitis.

2. Reduce lung infection

Abdominal breathing can improve cardiopulmonary function, which is very helpful for the rehabilitation of pulmonary ventilation disorders such as emphysema in the elderly, and can also reduce the probability of pulmonary infection, especially pneumonia.

3. Improve the function of abdominal organs.

Abdominal breathing can improve the function of spleen and stomach, which 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. It is also beneficial to chronic hepatitis, fatty liver and liver cirrhosis.

4. Promote intestinal peristalsis

Abdominal breathing is beneficial to the digestion and absorption of diet. Due to the regular increase or decrease of abdominal pressure, the activities of abdominal internal organs are strengthened, thus improving the blood circulation of digestive tract, promoting the digestion and absorption function of digestive tract, promoting intestinal peristalsis, preventing constipation, accelerating the discharge of toxins and reducing the growth of bacteria in stomach. In addition, it is also effective in preventing colon cancer and hemorrhoids.

5. Conducive to the circulation of menstrual qi

There are a large number of meridians in the abdomen, and there are dozens of acupoints in the whole body, especially Shenque, which maintains the growth of the fetus, that is, our navel. Therefore, strengthening abdominal breathing can promote the circulation of abdominal meridians, which is conducive to the operation of human meridians, thus contributing to the life activities of the whole body.

6. Improve gynecological diseases and andrology diseases.

Abdominal breathing can improve the blood supply of reproductive system in abdominal cavity by increasing abdominal movement, and it has certain effect on treating inflammation of ovary, uterus and appendix. It also has a certain effect on male prostatic hypertrophy.

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According to research, once the breathing mode is changed, many common diseases, such as asthma, bronchitis, hypertension, heart disease, headache, depression and other symptoms will be relieved to a certain extent, and even some intractable diseases, such as chronic fatigue, menstrual disorders, various allergic reactions, will have a good effect.

Correct methods and benefits of abdominal breathing Three methods of abdominal breathing

1, relax and breathe evenly.

2, compress the lower abdomen so that the gas can be quickly spit out from the mouth, hold your breath, and never inhale.

3. Repeat step 2 until you feel your abdomen almost sticking to your lower back.

4. Hold the lower abdomen with your hand and open your nose to suck air into the lung tip. At this time, your hand should be pushed up.

In this process, most people will make a mistake, that is, they will take a small breath every time they exhale. Our goal is to exhale all the air, so we must wait until the fourth step to inhale, and we will feel energetic.

Breathing air into your lungs will give you a very satisfying feeling. Try not to expand your chest when inhaling. It depends on your wishes.

Some people's forestomachs will swell quickly, but they can't suck any more. Therefore, it is necessary to control the front abdomen not to bulge, and try to lower the diaphragm to let the air go down to the apex of the lung.

Abdominal deep breathing is a good way to strengthen the lungs. It is to let the diaphragm fall and squeeze the organs below when breathing, so the stomach will swell, not the chest. This breathing method has the advantages of expanding vital capacity, improving cardiopulmonary function and reducing lung infection. Let's talk about how to practice abdominal breathing.

How to practice abdominal breathing?

Specific method

To practice abdominal breathing well, we must first choose the right place and time. It is best to choose places with good air quality, such as forests and balconies. In terms of time, it is better to practice in the morning, and the air is fresh in the morning.