First, imagine that there is an imaginary airbag in your abdomen (the position of three fingers under your navel).

Next, breathe in through your nose. Imagine that you send inhaled air from your chest and abdomen to the airbag.

At this point, your lower abdomen will protrude slightly. Then, take a deep breath and exhale all the air in the airbag through your nose.

Classification:

abdominal respiration

Abdominal breathing is mainly diaphragmatic movement, and the upper and lower thoracic diameter increases when inhaling. Normal abdominal breathing takes about 10- 15 seconds, and you can inhale about 500 ml of air. During abdominal breathing, the diaphragm will drop and the abdominal pressure will increase, which feels as if air enters the abdomen directly.

thoracic breathing

Most people, especially women, use chest breathing, but the ribs move up and down and the chest expands slightly. Many alveoli at the bottom of the lung have not fully expanded and contracted, so they can't get good exercise.

Extended data:

The key to abdominal breathing:

Whether you inhale or exhale, you should try to reach the "limit" amount, that is, you can't inhale or breathe again.

In the same way, the abdomen should contract and expand to the extreme, and it is best to go straight to Xiadantian every time you breathe.

Matters needing attention

1. Take a deep breath and breathe slowly.

2. Inhale through the nose and exhale through the mouth.

3. Breathe and 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.

4, each time 5- 15 minutes. Do it for 30 minutes.

Baidu encyclopedia-abdominal breathing