When practicing abdominal breathing, you can lie on the bed or sit on the sofa with one hand (left hand) on your chest and the other hand (right hand) on your navel. Breathe normally, feel the ups and downs of the hand, and compare the movement range of the hand.
When you start inhaling, you should try your best. At this time, your lungs and abdomen will be filled with air and expand, but you can't stop. You still have to try your best to keep inhaling, whether you inhale air or not, just inhale and inhale again. Then hold your breath for 4 seconds, when your body will feel nervous, and then slowly exhale your breath for 8 seconds. Breathe out slowly for a long time without interruption.
Shun Qi: When inhaling through the nose, close your lips, touch the upper jaw with the tip of your tongue, and make your abdomen bulge. After inhaling for a few seconds, exhale slowly. At the same time, when exhaling, open your lips slightly, put your tongue down and tuck in your abdomen. The ratio of breathing to exhalation is 1:2 or 1:3, and the rhythm is slow and deep, and the frequency is 6- 10 times/minute, subject to the fact that the trainer will not feel out of breath. Sustained once 15-20 minutes, 3-5 times a day;
Reverse breathing: Contrary to forward breathing, when inhaling through the nose, keep your lips closed, touch the upper jaw with your tongue, and contract your abdominal muscles. When exhaling, slightly open your lips, put your tongue down and expand your abdominal muscles. The ratio of inspiration and expiration is 1:2 or 1:3.
Abdominal breathing: Abdominal breathing can expand the range of diaphragm activity. When breathing quietly, the diaphragm moves up 1-2cm, and when breathing violently, it moves down 5- 10cm, which can increase pulmonary ventilation and pulmonary circulation, significantly increase blood oxygen content and reduce the incidence of pneumonia.
Digestive system: during abdominal breathing, the abdominal wall moves up and down to strengthen massage, so that gastrointestinal peristalsis is enhanced, emptying is accelerated, food intake is increased, stool is unobstructed, and digestive system function is improved;