abdominal respiration
Cop China
This entry is reviewed by the writing and application project of "Popular Science China".
Contributor Zhao details
Abdominal breathing is the most important and basic way of breathing in yoga. It is the basis of learning other breathing methods, which can be accomplished by increasing the activity of diaphragm and reducing the movement of chest.
Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.
Chinese name
abdominal respiration
Foreign name
abdominal respiration
kind
Breathing pattern
superiority
Enlarge vital capacity
Mechanism of action
Move diaphragm up and down
brief introduction
Abdominal breathing can be divided into forward breathing and reverse breathing. Forward-leaning breathing refers to gently expanding abdominal muscles when inhaling, inhaling as deeply as possible under the premise of feeling comfortable, and contracting 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
Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.
Respiratory pattern category
abdominal respiration
Abdominal breathing is mainly diaphragmatic movement, and the upper and lower thoracic diameter increases when inhaling. Normal abdominal 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. [ 1]
abdominal respiration
thoracic breathing
Most people, especially women, 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, there will be different degrees of hypoxia in various organs of the body, 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.
superiority
First, it can increase the activity range of diaphragm, and the movement of diaphragm directly affects the ventilation of lung. [2]
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.
Second, 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.
Third, reduce lung infection, especially the possibility of pneumonia.
Fourth, 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.
Fifth, soothe the nerves and improve intelligence.
Sixth, abdominal breathing can effectively eliminate excess abdominal fat, which is the first choice for women who love beauty.
Practice method
inhale air
Take a supine position or a comfortable sitting position, you can put one hand on your navel, relax your whole body, breathe naturally first, then inhale, and expand your abdomen to the maximum extent, so that your abdomen bulges and your chest remains motionless. [3]
expiration
The abdomen naturally sinks inward toward the spine, and the chest remains motionless. Try to contract the abdomen inward and exhale all the exhaust gas from the lungs. When doing so, the diaphragm will naturally rise. Cycle back and forth, keep the rhythm of each breath consistent, and carefully experience the ups and downs of the abdomen.
abdominal respiration
The key to abdominal breathing is: inhale and exhale as far as possible to reach the "limit", that is, you can no longer inhale and exhale; In the same way, the abdomen should contract and expand to the extreme, and it would be better if you went straight to Xiadantian every time you breathe.
Abdominal breathing is generally used for health care. Because the inhaled oxygen is two to three times more than normal, it can also be used to treat diseases in various parts of human internal organs. For example, if you have a headache, when you take a deep breath, your heel suddenly leaves the ground, forcing the gas to go straight to your head and then exhale. Of course, different rehabilitation treatments should be accompanied by drugs and carried out under the guidance of doctors.
Abdominal deep breathing is easy to learn. Standing, standing, sitting and lying down can be done at any time, but lying in bed is better. Lie on your back in bed, loosen your belt, relax your limbs, concentrate your thoughts and get rid of other thoughts. You can also say that you are in qigong state. Inhale slowly through the nose, tuck in the abdomen, keep 10 ~ 15 seconds for each breath, and then exhale slowly, breathing 4 times per minute. The length of abdominal deep breathing is controlled by the individual, and it can also be combined with chest breathing, which is an alternate movement of the respiratory system. If you can persist in doing abdominal deep breathing every day for many years, you will receive the miraculous effect of "inadvertently inserting willow into the shade", strengthen your body and prolong your life.
Matters needing attention
1. Take a deep breath and breathe slowly.
2. Inhale through the nose and exhale through the mouth.
3. Breathe and breathe 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, each time 5- 15 minutes. Do it for 30 minutes.
People with good health can hold their breath for a long time, 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. 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.
reference data
[ 1]? (Japanese) Araki Ryoji. Respiratory health care method of Araki Ryuji. Shenyang: Liaoning Science and Technology Press.