When exhaling, you must keep a good standing posture, so that you can exhale better. Keep your legs shoulder width apart, your feet as parallel as possible, your knees slightly bent, your tongue against your palate, and your palms on your hips. This is preparation for deep breathing.

2, inspiratory action:

When inhaling, lift the buttocks, lift the anus to contract the kidneys, lift the genitals upward, clamp the pc muscles, suck the air into the abdomen, the abdomen sinks, and then close the abdomen. Be careful not to tuck in.

3. Exhale action:

Slowly release the gas in the abdomen, the pelvis and pelvic cavity are backward, the pc muscle can't relax, the abdomen is relaxed, and the stomach protrudes slightly. Note: You can't completely relax when exhaling, but you should maintain a certain sense of tension.

Beginners, people who are weak or in the period of disease treatment are suitable for practicing this method.

"Breathe-stop-breathe" method, also known as "hard breathing method", is often used in the period of illness recovery or physical health, which can enhance physical strength. However, due to "dyspnea", improper mastery may lead to suffocation and abdominal distension, which needs attention. Mind training can be used to defend Tian Chan or this position.

The way to receive work is to transfer your mind to Zhongdian Day. The palm of the male left hand (the female right hand) is pressed on the navel, and the other palm is attached to the back of the previous hand. At the same time, push your hands clockwise around the navel for ten times, pause for a moment, then turn counterclockwise for the same number of times, stop at the navel for a moment, and gently rub your hands to collect strength.

Reference to the above content: Baidu Encyclopedia-Tunagong