Steps: Inhale deeply, feel the bulge of the chest (the ribs expand outward and upward), then exhale slowly, and the ribs relax inward and downward. Repeat it several times. When you are proficient, you can put down your hands and practice. Efficacy: In fact, everyone's usual breathing is chest breathing, but it is shallow and short. Regular practice of this deep and long chest breathing helps to expel waste gas and stagnant gas from the body.

abdominal respiration

Abdominal breathing is also called diaphragm breathing. The diaphragm is a powerful membranous muscle that separates the lungs from the abdominal organs. The lower the diaphragm moves when inhaling, the more air is inhaled into the lungs.

Steps: first tighten the abdomen with exhalation, and then inhale deeply. Your hands will rise with the bulge of the abdomen, and your chest should not expand. Exhale slowly, and the abdomen will tighten in the direction of the spine, so that the maximum amount of air will be discharged from the lungs.

Essentials: It is best to imagine the abdomen as a balloon. Inhaling is blowing into the balloon, and exhaling is releasing the gas in the balloon.

Efficacy: The abdomen is the place where qi and blood meet. Regular abdominal breathing can promote blood circulation throughout the body. Usually, our breath can't reach the bottom of the lung, and abdominal breathing can help to discharge the exhaust gas from the bottom of the lung by massaging the abdominal organs.

Note: When practicing abdominal breathing, don't move your chest and shoulders. The difference between abdominal breathing and chest breathing is that chest breathing mainly focuses on psychology, and its ups and downs are mainly in the chest, while abdominal breathing mainly focuses on physiology, and its ups and downs are mainly in the abdomen.

Matters needing attention in pranayama for beginners of yoga.

People who have just started practicing yoga to adjust their breath have the following suggestions and suggestions.

Yoga breathing attention method

1, it is best to practice pranayama on an empty stomach.

2. Before practicing, it's best to empty your body of waste, which will make you feel more comfortable.

3, the practice environment should be quiet and elegant, easy to concentrate.

4. Practice four times a day, at least once, preferably before sunrise.

5. In the process of interest adjustment, be sure to keep your mouth shut (unless there are special requirements).

6. The time of taking a breath should be roughly the same as that of taking a breath.

7. In the process of breathing, don't feel a sense of urgency. If there is, it means that you have been breathing for too long.

Then reduce the inhalation, and only when you feel comfortable can you gradually increase your breathing.

8. You can't start practicing breathing pause until you have complete control of inhaling and exhaling.

9. Don't hang up for too long, as long as you can persist and feel comfortable.

10. If you feel that the pause is disturbing your breathing rhythm, stop it immediately or shorten the pause time accordingly.

1 1, don't be too impatient when practicing, rushing for success is often counterproductive.

12, people with hypertension, heart disease or eye and ear diseases had better not practice hanging inhalation.