Abdominal breathing can be divided into forward breathing and reverse breathing. Breathing forward refers to gently expanding the abdominal muscles when inhaling, and inhaling as deeply as possible under the premise of feeling comfortable; 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 press the tip of the tongue to the upper jaw. ● Breathing is a normal physiological phenomenon of human beings and an important way to maintain health. A person's breath carries the energy of life. Scientists have found that people's lungs are as big as two footballs on average, but most people only use one-third of their abilities in their lives. A recent survey by American health scientists shows that at least half of the urban population in developed and developing countries breathe incorrectly. Many people breathe too short, and often exhale in a hurry before the inhaled fresh air penetrates to the lower end of the lungs, which is equivalent to not absorbing the beneficial components in the fresh air! People sitting in the office usually have short breath and short breath because of the cramped and fixed sitting posture, so there is still insufficient ventilation and carbon dioxide accumulation in the body under the normal breathing frequency; Coupled with working with the brain for a long time, the body consumes a lot of oxygen, which in turn causes hypoxia in the brain. Therefore, white-collar workers often have office syndrome such as dizziness, fatigue and lethargy. Breathing mode ● There are two common breathing modes: 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 breathing Abdominal breathing is mainly diaphragmatic movement, and the upper and lower diameters of the thorax increase 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. Most of us, especially women, mostly 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, various organs of our body will be deprived of oxygen to varying degrees, 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. The following methods can help you judge whether your breathing style is healthy: if your chest and abdomen tighten when inhaling, but swell when exhaling, it means that your breathing style is wrong. If the hand placed on the chest fluctuates more than the hand placed on the abdomen, or the hand placed on the abdomen hardly moves, it means that the breathing mode is unhealthy and the breathing is too shallow and short. Learn to breathe deeply, especially abdominal breathing, so that you will be healthier!