1- abdominal breathing

Method:

1. Lie on your back with one hand about 3 inches below your navel (with the fourth finger together); 2. Keep breathing evenly, exhale slowly, and tighten the abdomen inward (toward the spine); 3. Inhale, directly inhale the air into the abdomen, the abdomen bulges outward, the gas sinks into the whole abdominal cavity, and breathes through the nose (making breathing slower and deeper, filtering out impurities in the air, making breathing smoother and not causing flatulence).

Features:

Inhale, the diaphragm drops; Exhale, diaphragm rises and falls.

Function:

Massage the abdominal organs to enhance the oxygen entering the body, thus strengthening the blood's nourishment and circulation to the abdominal organs.

Double chest breathing

Method:

1. Lie on your back, inhale, expand your ribs outward, and lift your diaphragm upward, but don't let your abdomen expand. Instead of bloating, suck air directly into the chest area. When breathing in the chest, the chest area should be enlarged and the abdomen should be kept flat; 2. Then, as you inhale deeper, your abdomen will contract inward and toward your spine; 3. Exhale, ribs shrink downward, contract, and diaphragm shrinks.

Function:

Strengthen the stomach, make the lung tissue more powerful, and thus enhance the resistance to respiratory diseases (colds, asthma).

Time:

After 6: 00 a.m. is better.

3- Breathe completely

Method:

1. Lie on your back, empty the abdominal air and tighten the abdomen;

2. Breathe in slowly, the abdomen bulges, continue to breathe in the chest cavity, the rib lifting place opens, and hold your breath 1~2 seconds; 3. Exhale, first empty the air in the chest, restore the ribs, and then use the remaining air to exhale, tightening and restoring the abdomen.

Features:

1. The inspiratory direction of diaphragm drops and then rises (in one breath); 2. The diaphragm exhales downward and exhausts from the chest to the abdomen (the diaphragm is still).

Efficacy:

1. Improve the respiratory system comprehensively. Oxygen supplies blood to purify the body and accelerate blood circulation, especially for nerve endings. Blood is very beneficial to nerve endings and people with poor blood circulation. 2. Make lung tissue stronger;

3. Effective growth of physical activity and endurance;

4. Increase the cycle of prana (breath of life) to make the mind more alert and clear (improve intelligence).

Complete breathing or yoga breathing is a combination of abdominal breathing and chest breathing. This is a natural way to breathe. With a little practice, this breathing method will be carried out automatically in all your daily practice and life, and you will get used to it.

"Full Breathing" should be smooth and gentle. Different stages should not be divided or skipped step by step. The whole breathing should be a smooth movement-just like a wave rising gently from the abdomen to the top of the chest, and then weakening and disappearing. Exhale should not be urgent or laborious, but should be steady and gradual.

4- Breathe through the left and right channels:

Method:

1. Meditate in a comfortable yoga posture. Place the index finger and middle finger in the center of the forehead, the thumb next to the right nostril and the ring finger next to the left nostril. 2. Cover your right nostril with your thumb and do abdominal breathing;

3. Breathe in and out quickly, rhythmically and forcefully (but not violently) continuously to expand and contract the abdomen; 4. Breathe completely like this for 20 times;

5. Then inhale deeply through the left nostril (complete yoga breathing), and then close both nostrils (thumb covers the right nostril and ring finger covers the left nostril); 6. When resting, do the method of closing the palate, or just do one of them; 7. Hold your breath for more than 10- 15 seconds, but it is appropriate to be comfortable, then relax the beam closing technique and exhale through two nostrils in a stable throat breathing mode; 8. This is a round. After two rounds, rest 1 minute, half close your eyes, and concentrate on reciting yoga sounds repeatedly.

Efficacy:

Helps clean sinuses and clear mucus from throat. Helps treat asthma, tuberculosis and pleurisy. Of course, it also cleans and strengthens the lungs. At the same time, abdominal muscles, spleen, liver and pancreas are vigorous and powerful. Stimulate appetite and improve digestion. And this breathing method can focus the mind inward, thus preparing for yoga meditation? .