1, abdominal breathing can lose weight.
On the one hand, abdominal breathing helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body; On the other hand, it can also make the air circulate smoothly and increase the vital capacity.
(1) When breathing, the stomach swells; When exhaling, the abdomen contracts.
At first, many people may not be used to it, or even become ignorant of how to breathe, but take it slowly as required and get used to it after a few breaths.
(2) When walking normally, most people know to "hold your head high", yes, but only half right; If you want to be slimmer and more beautiful, the most important thing is actually to "belly in" and actually belly in. As long as we insist on forcibly reducing abdomen when walking or standing, and cooperate with abdominal breathing, we can make the muscles of the lower abdomen tense and achieve slimming effect.
(3) I may feel very tired and unaccustomed one or two days ago, and then I will unconsciously protrude my abdomen after two steps. But as long as you remind yourself at any time and correct it repeatedly, after a few weeks, your lower abdomen will gradually flatten out.
2. Practice of abdominal breathing
(1) Feet should be shoulder-width, put your tongue against the upper jaw, and put your hands in the jaws.
(2) When inhaling, inhale slowly through your nose (don't open your mouth, lest the breath run to the lungs), and the intentional breath will naturally reach Xiadantian (three fingers wide under the navel, also known as the abdomen). The focus is on the lower abdomen, where the lower abdomen slowly expands due to inhalation.
(3) Pause for a moment, and then slowly exhale through the nose.
3, abdominal breathing action essentials
(1) Breathe naturally, don't hold your breath, don't be nervous. You can even breathe normally after you get used to it!
(2) Breathing once is 1 time, and the longer the breathing interval, the better. Those who breathe for a long time can start practicing, 3 minutes every two times, and those who breathe for a short time can practice 1 time, 1 minute. Then it will gradually elongate.
(3) When exhaling, the abdominal muscles contract as much as possible, and the lower abdomen is concave.
(4) It is recommended to stay in bed for 5- 10 minutes in the morning and evening. The air inlet is 10 and the air outlets are 7 and 8.
(5) The anus is slightly open when inhaling and slightly closed when exhaling.
(6) When you start practicing, you can do it lying down. When you get used to it, you can practice standing, and finally you can sit and even walk. This is the best way to step by step and do what you can.
(7) When inhaling and exhaling, the slower the better.
Efficacy: ① Activate abdominal meridians, connect midvein, promote fluid production, and relieve stress. ② tonify the innate qi and acquired qi, and strengthen lymphatic circulation. Increasing alveolar ventilation can directly massage abdominal viscera, promote qi and blood activities of viscera, strengthen viscera function, and then achieve the effect of detoxification.
4. How to practice abdominal breathing
When inhaling, the lower abdomen bulges outward, and when exhaling, the lower abdomen retracts. Try to lean on your spine and practice repeatedly to make your breathing deep and slow. Abdominal breathing takes about 10- 15 seconds.
(1) Take a deep breath and breathe slowly for a long time.
(2) inhale through the nose.
(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) 5- 15 minutes each time. Do it for 30 minutes.
(5) Healthy people 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.