Edited by Yan Liu/Cui Yan, Medical Center, Medical Research Department
In winter, most people don't like going out. Many people choose to do some simple exercise at home. Here, we can provide you with a method of keeping fit: breathing regimen.
People can live for a few days without food, but if they lack air, they will suffocate for a few minutes. It can be seen that although breathing is a normal thing, it has a great impact on the human body. Moreover, breathing is closely related to health. In fact, correct breathing contributes to human longevity.
Because oxygen cannot be stored in the human body like other nutrients, people must always breathe fresh air. However, most people only use 1/3 of their vital capacity. So, how can we make full use of vital capacity, provide more oxygen to the blood and make ourselves more energetic?
We can inhale slowly through our nostrils and fill the lower part of our lungs with air. In the process of inhalation, because the chest is lifted up and the diaphragm is pressed down, the abdomen will slowly bulge. Then continue to inhale and fill the upper part of the lungs with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5 seconds, and finally hold your breath for 5 seconds. After a period of practice, you can increase the breath holding time to 10 second, or even longer. After the lungs have absorbed enough oxygen, exhale slowly and let the ribs and chest gradually return to their original positions. Pause for a second or two, then start from the beginning. Repeat this action 10 minutes. After a long time, we will naturally get used to this method of deep breathing.
There is also a special breathing method-resting breathing. Is to hold down the right nostril with the right thumb, take a deep breath slowly through the left nostril, and consciously let the air flow to the forehead. You can close your eyes and imagine that the air you breathe in is colored, such as blue, light yellow or green, which will make people feel relaxed and full of vitality again. When the air in the lungs is saturated, press the left nostril with the index finger and middle finger of the right hand and hold your breath for 10 second. At the same time, imagine that the troubles in the body are excreted with carbon dioxide. Then hold down the left nostril and start again, doing it five times at a time.
Besides, breathing can help you overcome insomnia. Before going to bed, lie on your back, put your hands flat at your sides, close your eyes, and then take a deep breath. At the same time, slowly raise your arms, lift your head above your head, close to your ears, and touch your fingers on the bed. This process takes about 10 second, and both arms are restored simultaneously. Repeat this 10 times to get rid of the fatigue of the day and let you fall asleep quickly.
(Image from the Internet)