Of course, the benefits of practicing abdominal breathing mentioned above can be obtained not only by practicing before going to bed, but also at ordinary times. It is suggested that you practice abdominal breathing more at ordinary times, and adopt abdominal breathing method for daily breathing.
Breathing is a normal physiological function of human beings. We breathe all the time, but few people pay attention to their own breathing, and few people know what is the correct way to breathe.
Because even if we don't know this, it doesn't affect our normal breathing of air, but it does, but we live in an air-filled biosphere, where there is enough oxygen for us to survive, but, do you know? Wrong breathing patterns will not only lead to sleep disorders, chronic pain, obesity and respiratory diseases, but also cause psychological depression and anxiety.
The correct way of breathing can avoid the above situation, which is abdominal breathing.
Why practice abdominal breathing? Breathing is generally chest breathing and abdominal breathing for ordinary people. Of course, different areas will adopt other breathing methods, such as: chest-abdomen combined breathing in vocal music and flat breathing in strength training.
But the most common breathing methods are chest breathing and abdominal breathing, and other breathing methods have evolved from this. Compared with abdominal breathing, thoracic breathing can not make full use of the function of diaphragm. You should know that the diaphragm is the most important muscle for breathing, and its main function is to help the lungs breathe, and to help the lungs exhale and inhale gas through stretching.
If you can't make full use of the diaphragm in your breathing mode, it may lead to hyperventilation over time, and a lot of carbon dioxide in your body will be exhaled, which will reduce the utilization rate of oxygen, which means that the functions of various parts of your body can't work well, which will lead to various diseases.
Abdominal breathing can make full use of the function of diaphragm and make the function of lung organs normal.
The principle of abdominal breathing when inhaling: the diaphragm stretches downward and squeezes the abdomen, and the abdomen will bulge slightly.
When exhaling: the diaphragm retracts upward, the force of squeezing the abdomen disappears, and the abdomen will deflate.
How to practice abdominal breathing? 1. Breathe through your nose
The real respiratory organ is our nose, not our mouth. Although the mouth can help us breathe, the way of inhaling and breathing through the nose is particularly practical in daily life. For example, breathing through the nose, oxygen delivery efficiency is higher; Secondly, the nose can filter, heat and humidify the air, reducing the input of air pollutants and germs into the body; Finally, nasal breathing can transport nitric oxide to the lungs, dilate trachea and blood vessels, and make breathing smoother.
2. Breathe slowly and rhythmically.
Light breathing is the most commonly used breathing rhythm in our daily life. Although deep breathing can make people relax and feel comfortable, deep breathing cannot be used as a daily breathing method, and deep breathing is also a process of expelling a lot of carbon dioxide.
The purpose of breathing is to improve the utilization rate of oxygen, so we should slow down the frequency of breathing, reduce the amount of breathing, and breathe gently in a slow and rhythmic way.
3. Breathing training
Remember that this breathing training is a way of sniffing and breathing, a way to optimize your daily breathing, and an advanced training of abdominal breathing.
1. Abdominal breathing, pause for two or three seconds after exhaling, and then inhale gently.
2. Advanced training, practice while walking. Keep walking at a constant speed, hold your breath after exhaling, measure your steps, and when you have a strong desire to breathe oxygen, inhale gently, resume normal breathing for one minute, and continue to practice.
3. Advanced to jogging practice. After exhaling, hold your breath and measure your steps. When you have a strong desire to inhale oxygen, walk gently and inhale, resume normal breathing for one minute, and continue to practice.
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