Abdominal breathing can be divided into cis breathing and reverse breathing. Cis-breathing is to gently expand the abdominal muscles when inhaling, inhale as deeply as possible under the premise of feeling comfortable, and then contract the muscles when exhaling; Reverse breathing is the opposite of cis breathing, that is, gently contract the abdominal muscles when inhaling and slowly relax when exhaling.
Abdominal breathing = deep breathing?
Abdominal breathing is because you can see obvious abdominal ups and downs on the body surface when breathing, so there is an image called abdominal breathing; Deep breathing is a verbal expression, not a breathing method. Deep breathing means inhaling for a long time, and deep breathing can also be used for abdominal breathing.
The biggest difference between abdominal breathing and deep breathing is that abdominal breathing should press the breath down and guide it to the abdomen; And deep breathing is not guided by qi. The core of abdominal breathing is to inhale downwards.
The difference between abdominal breathing and chest breathing;
Generally speaking, most people use chest breathing. The so-called chest breathing method is to fill the whole chest when inhaling, to fill the ribs on both sides, and to sink the shoulders when exhaling.
The biggest difference between abdominal breathing and chest breathing lies in the difference of gas storage parts. The former exists in the abdomen and the latter in the chest.
The effect of abdominal breathing:
1 jianfei
The lung governs fur, and the quality of your skin is directly related to the function of the lung, so keeping the lung well plays a fundamental role in maintaining the skin.
Abdominal breathing can strengthen the lungs, and ordinary breathing only involves the upper part of the lungs. Abdominal breathing can make up for the deficiency of ordinary breathing, strengthen the alveoli of the middle and lower lobes during ventilation, delay lung aging and prevent pulmonary fibrosis, so abdominal breathing is a good way to maintain the lungs.
2 Relieve tension and anxiety.
When a person feels nervous and anxious, his brain becomes nervous and anxious, his breathing becomes rapid and his heart beats faster. Abdominal breathing can make breathing smooth, increase oxygen-enriched concentration, and the heartbeat will return to a stable level, so the tension and anxiety will gradually disappear.
3 conditioning the stomach
During abdominal breathing, with the continuous ups and downs of abdominal muscles, the peristalsis of gastrointestinal villi increases and the digestive function is enhanced, so that the human body can better absorb nutrients and discharge metabolic wastes. Abdominal breathing is beneficial to maintain gastrointestinal health.
4 improve sleep
Abdominal breathing before going to bed lasts 12- 15 seconds each time. When the breathing frequency slows down, people's mood will gradually calm down, the whole body muscles will relax, and sleep will get better. Abdominal breathing practice every night before going to bed, 10 minutes is enough, which has a good effect on promoting sleep.
5 lower blood pressure
Abdominal breathing can reduce blood pressure by reducing abdominal pressure, and patients with hypertension can do more abdominal breathing in peacetime.
6 reduce stomach
Abdominal breathing can effectively reduce the fat on the stomach, because it is the most direct exercise of abdominal muscle layer, which is especially helpful to the abdomen, and can also promote gastrointestinal peristalsis, prevent constipation and accelerate the discharge of toxins. If you insist on abdominal breathing for a long time, you can tighten your abdomen and waist to make your posture better and more upright.
Abdominal breathing is a necessary health care method for lazy people. Although it will be a bit difficult to form a habit in the early stage, once you get used to this breathing method, you will benefit a lot in the later stage!