Step 1: Make up your mind to make a 14-day challenge plan. It's simple: when you are sitting, standing or lying down, concentrate on breathing. Don't let yourself miss the daily practice and don't stop. This is your determination. Step 2: Practice Method You can practice in three different ways: sitting, standing or lying on your back. 1. Method of sitting up straight: Sit in a chair, put your feet flat on the ground, keep your back straight, and tell yourself in your heart to relax the muscles of your back and keep the normal physiological curvature of your spine. Meditate in my mind: I relax my shoulders, relax my back muscles, relax my neck and chin, and they are all relaxed ... My face is very relaxed, my forehead and eyes are not wrinkled and tense, my eyes are gently closed, my lips are relaxed, my chest is very free to relax, my hips are relaxed and my abdomen is relaxed ... 2. Standing method: And the difference is that when you stand, your feet are as wide as your hips. Stand up straight, keep your leg muscles relaxed, keep your shoulders relaxed and sinking, gently expand your chest, and let your arms relax at your sides, palms facing the outside of your thighs. This method can be done at any time when standing, such as when waiting for a bus. 3. supine method: lie flat, let the spine stretch, the arms and legs naturally open and relax, and the head is centered. Just like sitting, tell yourself in your heart to relax every part of your body. You can relax from the beginning and relax every part of your body to your toes. Step 3: Breathe through the diaphragm. You already know that you can practice in different ways. Now start breathing through the diaphragm. It's easier to start practicing on your back. First, you can put a folded blanket on your abdomen. Pay attention to the abdomen, breathe and exhale through the nasal cavity, keep quiet breathing, don't let your breathing make noise, let your breathing slow down, calm, deep, undisturbed, and hold your breath. When inhaling, the abdomen relaxes, feeling that the breath has reached the abdominal cavity, and the abdomen naturally bulges upward; When exhaling, naturally sink through the nasal cavity and abdomen, so that the gas can be exhaled slowly. When inhaling, the gas reaches the abdomen from the nose, and when exhaling, the gas reaches the nose from the abdomen to maintain this rhythmic breathing state. Recommendation: Yoga fitness gradually decreases in peace. If you are sitting, you can put your hand on your abdomen and feel the movement of breathing. Feel the abdomen protruding forward when inhaling, and slowly push the navel to the spine when exhaling. Step 4: Purify psychological, physical and emotional toxins-alternate nostril breathing is most suitable for sitting posture. Let yourself relax, sit comfortably, do diaphragmatic breathing first, experience breathing with your heart, and let your two nostrils pass evenly. Before doing alternate breathing, give your left and right nostrils a test: close the left nostril and breathe through the right nostril several times, then close the right nostril and breathe through the left nostril several times, then compare the normal degree of breathing between the two nostrils to see which nostril is not blocked, and then start the next exercise. When the right nostril is more unobstructed than the left nostril: inhale through the two nostrils first, then lift up the right hand (using the right hand only), hold down the left nostril with the index finger of the right hand, exhale through the right nostril (making no sound or very little sound), concentrate your consciousness on abdominal breathing, then inhale through the right nostril, close the right nostril after inhaling completely, exhale through the left nostril, inhale through the left nostril and exhale completely from the right nostril. (Inhale left and right-exhale right-inhale right-vomit left-inhale left-vomit right) This is a round of breathing and do three rounds. After three breaths, please put your right hand on your knee, continue to observe your breathing (diaphragm breathing), then repeat three breaths with alternate nostrils, and then return to diaphragm breathing, you will feel inner peace. Please remember: it is best to do breathing exercises in a well-ventilated place without air conditioning.