How to do abdominal breathing while lying down? Abdominal breathing, also known as relaxing breathing. It is a simple training method to relieve stress and relax through deep breathing and slow breathing.
People who are anxious, nervous or miserable usually breathe shallow and fast. Abdominal breathing is a more relaxed way of breathing, replacing this shallow and fast way of breathing. When the breathing style is relaxed, the anxiety will naturally decrease.
Abdominal breathing:
1. Turn over and lie on your back with your knees slightly bent. Place a slightly heavier object above the abdomen, and put your hands on your chest and the weight respectively.
2. Inhale slowly through your nose to determine whether the weight moves with you when you put it on your abdomen and whether your abdomen expands.
3. Lips slightly pursed and exhale slowly. Confirm whether the abdomen is sunken inward.
Abdominal breathing can move to the largest respiratory muscle group-diaphragm.
We usually don't notice the state of the diaphragm.
In fact, breathing on your back naturally becomes abdominal breathing. Placing a slightly weighted object in the abdomen can easily confirm the motion state of the diaphragm. Beginners can put something about the weight of a magazine above their abdomen when lying on their backs.
When you get up in the morning and go to bed at night, you can do it under the quilt. You can also lie in the living room and watch TV after dinner.
Abdominal breathing can move to the largest respiratory muscle group-diaphragm, because it will take a deep breath slowly, so it can make parasympathetic nerves prevail and achieve the purpose of relaxation.
Because abdominal breathing can promote the secretion of serotonin in the brain, serotonin has the function of stabilizing emotions, and abdominal breathing before going to bed can also help us have a good sleep.
What are the benefits of abdominal breathing? Abdominal breathing is to gently expand the abdominal muscles when inhaling. Inhale as deeply as possible under the premise of feeling comfortable. The principle of this breathing method is to make the diaphragm move up and down. Because the diaphragm will drop when inhaling, the lower organs will be squeezed, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung. The benefits of abdominal breathing mainly include the following:
First, it can increase the activity range of diaphragm, and the movement of diaphragm directly affects the ventilation of lung.
Second: 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 lung, and improve the cardiopulmonary function. It is also one of the important rehabilitation methods for pulmonary ventilation dysfunction such as emphysema in the elderly.
Third, reduce the possibility of lung infection, especially pneumonia.
Fourth, it can improve the function of abdominal organs, such as improving the function of spleen and stomach, soothing the liver and benefiting gallbladder.