Abdominal breathing can be divided into forward breathing and reverse breathing. Breathing forward means gently expanding the abdominal muscles when inhaling. On the premise of feeling comfortable, inhale deeply as far as possible, and then contract muscles when exhaling. Reverse breathing is the opposite of forward breathing, that is, gently contract the abdominal muscles when inhaling and then 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. 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.
principle
Breathing is a normal physiological phenomenon of human beings and an important way to keep fit. A person's breath carries the energy of life. Scientists have found that the flat area of human lung cells is as big as two footballs, 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's breathing is too short, and they often exhale in a hurry before the inhaled fresh air reaches 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.
abdominal respiration
It can increase the range of motion of diaphragm, and the movement of diaphragm directly affects the ventilation of lung. Studies have proved that the pulmonary ventilation can be increased by 250 ~ 300 ml for every decrease of diaphragm 1 cm. 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 the possibility of lung infection, 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, soothe the nerves and improve intelligence.
abdominal respiration
First, take a deep breath and breathe slowly for a long time.
Second, inhale through the nose and exhale through the 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.