Do you know the effect of abdominal breathing? Many people are still unfamiliar with abdominal breathing. Abdominal breathing is a breathing method that has only emerged in recent years and is good for exercising the abdomen. I collected and sorted out the relevant information about the effect of abdominal breathing for everyone. Let's have a look.
What does abdominal breathing do? 1 Breathing is innate to us, and many people can breathe without much exercise. And it seems that exercise has no effect. But in fact, this idea is wrong. Breathing can also make the body's breathing function healthier through exercise. It can make the lung function healthier and is a very good habit of maintaining the body. So what is the effect of abdominal breathing? Let's introduce it to everyone.
Many people are just used to breathing through their chests, but there are many disadvantages. Abdominal breathing is good for the lungs. Breathing in this way often can make more oxygen enter the lungs, expand the chest, effectively expand the vital capacity and improve the functions of organs such as the heart and lungs. At the same time, it can also reduce lung infection and promote sleep quality and mental stability. In addition, patients with hypertension can help lower their blood pressure through abdominal breathing.
Abdominal breathing refers to the method of breathing with the abdomen when inhaling and exhaling. The correct way is: inhale fully, hold your breath for about four seconds, and spit out the air for about eight seconds. Abdominal breathing can enlarge the chest cavity, increase vital capacity, improve lung function and reduce lung infection, especially for pneumonia, which has a significant effect on improving organs and spleen and stomach. For example, patients with hypertension can lower their blood pressure by abdominal breathing if they have insomnia.
Normal people's breathing can be divided into three types, one is chest breathing, the other is abdominal breathing, and the last is mixed breathing. Reverse abdominal breathing is done by reverse abdominal breathing, mainly because the abdomen naturally adducts when inhaling, and then bulges when exhaling. When breathing into the abdomen, the abdomen will contract, and when exhaling, the abdomen will relax, which will promote abdominal exercise and will not cause harm to the body. If you persist for a long time, you can keep your abdomen figure.
Abdominal breathing is still very effective. After abdominal breathing, many body functions can be improved very well. In addition, we should also pay attention to the exercise of other physical functions. When exercising, you must pay attention to choosing the method according to your own situation, and the amount should not be too large. Otherwise, it will be harmful to your health.
What does abdominal breathing do? 2 The benefits of abdominal breathing.
1, increase vital capacity
Expand vital capacity and improve cardiopulmonary function. It can expand the chest to the maximum extent, make the alveoli in the lower part of the lung expand and contract, let more oxygen enter the lungs, and improve the cardiopulmonary function.
2. Reduce lung infection
Abdominal breathing can improve cardiopulmonary function, which is very helpful for the rehabilitation of pulmonary ventilation disorders such as emphysema in the elderly, and can also reduce the probability of pulmonary infection, especially pneumonia.
3, soothe the nerves and improve intelligence
Abdominal breathing can regulate the mood of the human body, and then play a role in calming the nerves. But also has a certain effect on the development of brain and the improvement of intelligence.
4. Promote gastrointestinal peristalsis
Due to the regular increase or decrease of abdominal pressure during abdominal breathing, the activities of abdominal internal organs are strengthened, which improves the blood circulation of digestive tract, promotes the digestion and absorption function of digestive tract, promotes intestinal peristalsis, accelerates the discharge of toxins and reduces the growth of bacteria in stomach. In addition, it is also effective in preventing colon cancer and hemorrhoids.
Breathing is a normal physiological phenomenon of human beings, among which abdominal breathing is a common way of breathing. What are the benefits of regular abdominal breathing?
5. Improve gynecological diseases
Abdominal breathing can improve the blood supply of reproductive system in abdominal cavity by increasing abdominal movement, and it has certain effect on treating inflammation of ovary, uterus and appendix. It also has a certain effect on male prostatic hypertrophy.
6, promote blood circulation
When doing abdominal breathing, the body will produce a prostaglandin substance, which can eliminate active nutrition and dilate blood vessels. When you do abdominal breathing and move the diaphragm, it will penetrate into blood vessels and lymphatic vessels from cells, expel toxins from active nutrients and promote blood circulation.
Step 7 relieve stress
Abdominal breathing is an effective way to eliminate physical and mental tension and relax yourself. This is because slow abdominal breathing can inhibit the function of sympathetic nerve, and oxygen will be fully sent to all corners of the lungs, so sufficient oxygen will reach the cells of the whole body through blood, thus achieving the effect of physical and mental relaxation and helping to relieve stress.
8. Lose weight. Lose weight
Abdominal breathing helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. If you insist on abdominal breathing every day, it will help to eliminate abdominal fat, eliminate abdominal waste and improve abdominal blood circulation, thus achieving the effect of losing weight. You can also relax the lines of the chest, shoulders and neck to make the upper body lines more beautiful.
Breathing is a normal physiological phenomenon of human beings, among which abdominal breathing is a common way of breathing. What are the benefits of regular abdominal breathing?
9. Treat headaches
Abdominal breathing is helpful to treat headache caused by hypoxia. The specific method is to lift your shoulders when inhaling, and then exhale slowly, with your shoulders drooping. Or use the method of closing your lips, gently close your lips when exhaling, and blow out air through the resistance of your lips, doing 10 times.
10, relieve constipation
Through abdominal breathing, improve the digestive system, promote intestinal peristalsis, effectively eliminate toxins in the body, thus effectively alleviating and preventing constipation.
1 1, the correct way of abdominal breathing
(1) First, imagine an imaginary "air sac" in the abdomen (the position of three fingers under the navel).
(2) Next, inhale through the nose and send the inhaled air all the way from the chest and abdomen to the "small airbag".
(3) At this time, the lower abdomen will protrude slightly. Then, take a deep breath and exhale all the air in the "small airbag". When practicing, you can put your hand on your lower abdomen or put a book on it to feel the ups and downs of your abdomen.
12, Precautions for Abdominal Breathing
(1) When inhaling, expand the abdomen outward to the maximum extent and keep the chest still; When exhaling, try to contract your abdomen inward and keep your chest still.
(2) Inhale through the nose and exhale through the mouth. Take a deep breath and breathe slowly. Breathe. 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. 5- 15 minutes each time, 30 minutes is the best.
(3) Abdominal breathing means inhaling through the nose and exhaling through the mouth.
(4) A key point of abdominal breathing is to pause for a few seconds at the end of inhaling through the nose, concentrate on the airflow of the lower abdomen and sink into the abdomen, that is, concentrate on feeling the flow direction change of the airflow of the lower abdomen, and then consciously condense it here.
(5) The human body is not suitable for abdominal breathing during exercise. Abdominal breathing must be practiced when the human body is still.