Semi-recumbent position is most suitable for beginners. Bend your knees by half (or put a small pillow under your knees) to relax your abdominal muscles. Put your hands on your chest and upper abdomen respectively. When inhaling slowly through your nose, your diaphragm will relax, your hand on your abdomen will feel lifted, and your hand on your chest will stay in place. When exhaling, the abdominal muscles contract and the hands in the abdomen feel descending.

You can practice every day for 5- 15 minutes and 5-7 times each time, and gradually develop a stable and slow abdominal breathing habit. It should be noted that breathing should be deep, long and slow, and try to use your nose instead of your mouth.

Training abdominal breathing is helpful to increase ventilation, reduce breathing frequency, increase cough and expectoration ability, and relieve dyspnea symptoms. Breathing with lips contracted is to inhale through the nose and exhale with lips contracted, that is, when exhaling, the abdomen contracts, the chest leans forward, and the lips contract and whistle, so that the gas can be exhaled slowly through the narrowed mouth. The inspiratory and expiratory time ratio is 1: 2 or 1: 3.

To breathe deeply and slowly, the degree of lip contraction should be moderate, and don't feel tired. 7-8 times per minute, exercise twice a day, each time 10-20 minutes.

When you start inhaling, you should try your best. At this time, your lungs and abdomen will be filled with air and expand, but you can't stop. You still have to try your best to keep inhaling, whether you inhale air or not, just inhale and inhale again. Then hold your breath for 4 seconds, when your body will feel nervous, and then slowly exhale your breath for 8 seconds. Breathe out slowly for a long time without interruption.

Extended data

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.

Abdominal breathing moves 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.

Baidu encyclopedia-abdominal breathing

Baidu encyclopedia-abdominal breathing