Type B, changing the focus of routine breathing operation mainly based on inhalation and emphasizing exhalation operation; Furthermore, reverse abdominal breathing combines the exhalation operation with the operation of mobilizing internal breathing, making the exhalation process a driving force and skill to promote and master the internal breathing operation, and endowing breathing with brand-new contents and functions.
The internal interest mentioned here refers to the internal life energy. Traditional Chinese medicine calls the internal life energy "internal qi". Combined with respiratory movement, the internal energy is called "internal breath", which is in line with the understanding of traditional Chinese medicine. It should be noted that internal breathing here is different from physiological internal breathing. Internal respiration refers to the gas exchange between blood and tissue cells, also called tissue ventilation, which is not felt by human body.
With the help of exhalation, practitioners can practice effectively.
Internal interest, guiding internal interest to run according to a certain route, in order to achieve the effect of exercising body and mind and developing human potential. In ancient times, reverse abdominal breathing was one of the core contents of Taoist cultivation methods, and it was the main operation method of running heaven and earth and cultivating inner alchemy. The following introduction to reverse abdominal breathing involves its basic operation method and the initial cultivation of internal qi, and does not involve the further guidance and operation of internal qi.
First, the main points of operation
The key to the operation of reverse abdominal breathing is to establish an exhalation-driven breathing fulcrum in the abdomen.
1, the respiratory fulcrum of internal respiration is in the abdomen.
The respiratory fulcrum of reverse abdominal breathing is in the abdomen, that is, the foothold of expiratory-guided internal rest. It should be noted that the exhalation of reverse abdominal breathing is not directly related to this breathing fulcrum, but the internal breath guided by its exhalation rests here. The expiratory guidance of reverse abdominal breathing usually starts from the throat, that is, while exhaling, I feel and guide an internal breath flow down the throat.
Because this internal breathing airflow is guided by exhalation, its running speed and strength are synchronized with exhalation and regulated by exhalation, but this internal breathing airflow is not exhalation itself. Breathing itself is still exhaled from the nose or mouth, and at the same time, the inner breath runs down the throat.
Because anti-abdominal breathing guides internal breathing through exhalation, its exhalation has two respiratory fulcrums: one is the fulcrum of exhalation and the other is the fulcrum of internal breathing. The fulcrum of exhaled breath is its starting point, roughly at the throat; The fulcrum of internal breathing is its foothold, in the abdomen. In addition, the inner breathing should also have a starting point, as mentioned above, its starting point is generally in the throat.
Because the throat is a combination of exhalation and breath it guides, this combination unifies the starting point of exhalation and breath and becomes the same starting point of both. However, in practice, the combination point of this * * * is usually not clear, because the most important thing in reverse abdominal exhalation is the foothold of internal breathing. As long as this foothold is grasped, everything else can be ignored. The respiratory fulcrum of reverse abdominal breathing mentioned above is in the abdomen, which refers to the foothold of this internal breath, excluding others. Therefore, the expiratory fulcrum of reverse abdominal breathing exhalation seems to be very complicated, but the operation is still focused on one point, which is not complicated and not difficult to master.
2. Internal interest is stored in the abdomen.
All kinds of natural breathing methods inhale some breath and expel some breath, and the amount of breath is roughly equal. Therefore, in this sense, no breath is stored. From the perspective of external breathing, that is, gas exchange inside and outside the body, reverse abdominal breathing does not violate this law, and it has both inhalation and inhalation.
There is also exhalation, and the amount of exhalation is similar.
However, there are two special features of the anti-abdominal style: one is to draw out the internal breath while expelling the exhalation, and send this internal breath to the abdomen; Second, the interest that reaches the abdomen is stored there, accumulating more and more. Storing interest is storing energy. If you store more breath in your abdomen, you will feel it.
Full and powerful. Well-trained reverse abdominal breathers can feel the fullness and strength of the abdomen even in daily life and work, and maintain a healthy psychosomatic feeling for a long time.
Step 3 focus on exhaling
Because anti-abdominal breathing focuses on guiding internal breathing, which is guided by exhalation, the operation of anti-abdominal breathing focuses on exhalation, not inhalation. This is quite different from the traditional concept of breathing.
It is generally believed that inhalation means inhaling oxygen, and exhalation means exhaling carbon dioxide. Oxygen is a necessary nutrient, and carbon dioxide is a waste after metabolism, so inhaling is more important than exhaling. This concept is not bad, but the role of internal gas is not considered, only the role of external gas is considered. As far as the operation purpose of reverse abdominal breathing exercise is concerned, guiding and storing internal breath plays a key role. From the operation practice, only exhaling can start and guide the inner breathing and achieve its operation purpose, but inhaling can't accomplish this task. Therefore, the operation of reverse abdominal breathing exercise must focus on exhalation and can only be placed on exhalation.
Let's go
4, nasal inhalation and mouth breathing, a clear division of labor.
More precisely, the operation of reverse abdominal breathing only focuses on breathing.
One way to get angry is to breathe. Because only mouth breathing is conducive to starting and guiding inner breathing, and nasal breathing is difficult or even impossible to do this. This is not a theoretical problem, but a summary of practical experience.
Exhale through the mouth and inhale through the nose. The operation of starting and guiding internal breathing is to carefully adjust the exhalation in the mouth. Once it is adjusted to a suitable state, it needs to be prepared and maintained. If you inhale through your mouth, the transition between inhalation and exhalation will affect the fine adjustment and maintenance of exhalation operation state because of the different operation States of inhalation and exhalation. Therefore, reverse abdominal breathing does not require oral inhalation, but only nasal inhalation. Besides, when doing reverse abdominal breathing, you need to be calm and take a deep breath.
The frequency is slow and the inhalation volume is not large, so nasal inhalation is very suitable.
Second, the operation process
1, body posture
It's best to sit, especially in a dish. Stand up straight, but don't hold your chest out. The reason why sitting posture is superior is that the center of gravity is low when sitting. According to the theory of traditional Chinese medicine, this is conducive to the sinking of qi in the body, which is the trend of energy operation in the body. When sitting in a dish, the legs are staggered and superimposed, the center of gravity is lower than that when sitting flat, and the tendency of air sinking is more obvious. Hold your chest and block your breath.
The machine sinks, so you can't hold your chest out. Standing and level are not conducive to the sinking of qi in the body, so it is difficult to do reverse abdominal breathing. Therefore, at least at the beginning of the reverse abdominal breathing movement, don't take these two postures.
Step 2 breathe naturally through your nose
When inhaling through the nose, you don't have to pay attention to the depth of breathing, the speed of breathing, the bulge of the chest or abdomen, or the position of the respiratory fulcrum of inhalation and exhalation. It can be in the chest or abdomen, more commonly somewhere between the chest and abdomen. Because the operation of anti-abdominal breathing focuses on exhalation, any link of inhalation does not need attention, let nature take its course.
3. Breathe out slowly through your mouth, and at the same time start and guide your inner breathing.
First, exhale slowly through your mouth. It's important to take your time. If the exhalation is urgent, you can't use it to guide your inner breathing. Secondly, pay attention to adjust the mouth shape while exhaling slowly, and pinch your lips slightly with a mouth shape similar to breathing. Then adjust the respiratory fulcrum of exhalation, which is the key to the operation of reverse abdominal breathing and the key to the success of starting and guiding internal breathing.
This fulcrum is roughly at the throat, but there are deposits up and down.
In scope, it should be the upper jaw and the back of esophagus.
Between the upper part, the specific position varies from person to person and needs to be found and determined. The way to find and determine is to try, that is, repeatedly adjust the position of the expiratory fulcrum within the above range, and gradually probe down from the back of the maxilla to see at which point the exhaled breath can simultaneously guide the subtle internal breath. From this point on, the exhaled breath goes out through the mouth, while the internal breath goes down and flows to the abdomen. This point is the action point of exhalation to start and guide internal breathing, and it is also the * * * same breathing fulcrum of exhalation and internal breathing. If you find such a point, set it down, and then use this breathing fulcrum every time you exhale, constantly guiding your inner breathing. If you can't find this point at the moment, you can look up and down carefully. Most practitioners can find it after repeated practice.
There are also a few people who can neither find nor do this key respiratory fulcrum after a period of practice. Then you can change the way of breathing exercise, and don't do anti-abdominal breathing exercise yet. But just because you can't do it for a while doesn't mean you can't do it forever. Study for a while, and maybe you will begin to understand.
4. Convey the internal breath to the abdomen with exhalation, and establish the respiratory branch.
When you find the same respiratory fulcrum of exhalation and internal breathing, you have mastered the trick of using exhalation to start internal breathing. The next operation is to continue to push down the initial breath with exhalation. In the practice of reverse abdominal breathing, the internal breathing can't work on its own, and it can only be pushed by exhalation. If breathing stops, the operation of internal breathing will also stop. The speed of inner breathing is also determined by exhalation. Exhaled breath is fast, and inner breathing is fast. However, it is generally required to exhale at the slowest speed, so as to realize the operation of internal qi most clearly and control it most accurately.
In the process of exhaling and pushing down the internal qi, some beginners will feel that the internal qi is not enough, and they can't send it to the abdomen at one breath, only half of it. If this happens, there are two ways to solve it. One is to adjust the airflow of exhaled breath to make it last longer and transport the internal breath to the abdomen; One is to send the breath halfway, for example, to the heart socket (the depression between the breasts) until the heart socket feels like a breathing fulcrum, and then extend the breathing fulcrum downward until it extends to the abdomen. No matter what steps are taken, when the breath can reach the abdomen with exhalation, the breathing fulcrum of the breath is established there. The position of this respiratory fulcrum is generally at the point of Qi Hai under the umbilicus (about two inches below the umbilicus), but it may be lower, in the center of the lower abdomen.
5. Store the inner breath in the abdomen, and store the breath in the abdomen, which is a unique feeling in reverse abdominal breathing practice. As the internal breathing reaches the natural foothold of the abdomen for the first time, the main respiratory fulcrum of reverse abdominal breathing is established. After that, every exhalation pushes an inner breath to this breathing fulcrum, where it gradually accumulates. The accumulation of internal interest is the gradual increase and filling of the respiratory fulcrum in the sense.
Real.
However, it should be noted that the bigger the respiratory fulcrum, the better, and the fuller it is. Generally about the size of an egg, it can feel a little hard. In addition, the feeling of the respiratory fulcrum is an air mass, and the extension boundary is not clear.
6, don't control the expansion and contraction of the abdomen, just concentrate on snoring.
The key to reverse abdominal breathing training is to send internal breath to the abdomen.
Therefore, the key link of its operation is to pay attention to the expiratory part. There is no need to control the expansion and contraction of the abdomen when breathing, as long as there is a feeling that the internal breath reaches the abdomen. If we deliberately control the expansion and contraction of the abdomen, it will affect the process of exercise. Because the abdominal distension in reverse abdominal breathing should be the result of internal gas accumulation, when internal gas still accumulates to a certain extent, artificially adjusting abdominal distension and retraction will lead to the disconnection between abdominal movement and internal gas accumulation, which is not only unfavorable to internal gas accumulation, but also may cause adverse reactions and even deviations.
In fact, because the inspiratory volume of reverse abdominal breathing is not very large, the degree of abdominal retraction is limited when inhaling, and the breath triggered by exhalation is not as much as possible, so the abdominal bulge is not prominent. At the beginning of the reverse abdominal breathing movement, few internal breath reached the abdomen, and the abdomen did not bulge at all. The best way to do reverse abdominal breathing, or the trick, is to pay attention to exhaling and slowly send the internal breath to the abdomen when exhaling, no matter how the abdomen moves. Over time, with the gradual expansion of the fulcrum of abdominal breathing, the expansion and contraction of the abdomen are gradually obvious, naturally forming reverse abdominal breathing.
Third, the role
Reverse abdominal breathing is a kind of breathing practice method to cultivate inner breath, which can not only preserve health but also practice. It is the core component of Taoist cultivation technology and one of the secrets of cultivation. In addition, because reverse abdominal breathing focuses on cultivating inner life energy, it will be helpful for the rehabilitation of many diseases.
However, the training process of internal interest is slow, which may not have an immediate effect on the rehabilitation of diseases. Therefore, if you want to benefit from the effect of reverse abdominal breathing on diseases, don't worry.
Enter a state of mind. However, the effect of anti-abdominal breathing on gastrointestinal diseases and lower abdominal diseases is faster, because that is where the internal qi of anti-abdominal breathing runs through.