The method is as follows:
Find a comfortable sitting position, with your back straight, your hands naturally on your knees, or your index finger, thumb and fingertips touching. Palm can be up or down.
1, concentrate on a point between the two nostrils, imagine yourself standing at the tip of the nose and observe the breathing in and out of the body.
Try to focus on this task. If you find yourself absent-minded, don't judge yourself, gently pull back your consciousness and observe your breathing.
3. Try to keep this distracted consciousness for 5 to 10 minutes.
Yoga breath control method
One of the three elements of yoga (asana, breathing and meditation)
Everyone can breathe, but people's breathing is often too shallow and not deep enough. Our lungs only use 1/3. If a person always breathes shallowly, his body and blood will be deprived of oxygen, which will cause headache, fatigue and slow brain response.
Basic breathing methods of yoga
abdominal respiration
Practice: sit cross-legged, keep your back straight, put your hands on your abdomen, inhale slowly through your nostrils, relax your abdomen, and feel the air being sucked into your abdomen. Your hands can feel your abdomen being lifted higher and higher. In fact, at this moment, the diaphragm drops, forcing air into the bottom of your lungs. When exhaling, slowly contract the abdominal muscles, and the diaphragm rises to expel air from the lungs.
Note: Abdominal breathing helps to tighten transverse abdominal muscles, and long-term persistence can reduce excess fat in the waist and abdomen. Abdominal breathing is advocated in yoga because yoga breathing methods such as abdominal breathing and chest breathing can affect the control of human brain on people's desire to eat and prevent overeating, especially those greasy foods and meat foods with more fat. Therefore, mm who wants to lose weight might as well try to change her breathing habits.
thoracic breathing
Practice: sit cross-legged, keep your back straight, put your hands on your ribs, inhale slowly through your nostrils, feel your ribs expand outward, lift your hands upward, and feel your ribs move downward and move inward.
Efficacy: Enhance abdominal muscle strength, calm the heart, purify blood and improve circulation.
breathe
Yoga complete breathing is a combination of chest and abdomen breathing, also known as mode diaphragm breathing. It can increase vital capacity, purify blood and increase the vitality and endurance of the body. At the same time, the abdomen, chest and even the whole body are fluctuating and contracting, which plays a role in regulating the whole body organs. Complete breathing should be repeated 5- 10 times each time.
Practice: Sit cross-legged, with one hand on the abdomen and the other on the ribs, inhale slowly, feel the abdomen bulge slowly, let the air fill the lower half of the lung first, then the upper half of the lung, now the air fills every corner of the lung, you have inhaled the maximum capacity of both lungs, then exhale slowly, first relax the upper chest, then relax the lower chest and abdomen, and finally contract the abdominal muscles.