Abdominal breathing skills and proper yoga practice every day can change your body shape and adjust your mentality. Abdominal breathing techniques in yoga can achieve the effect of losing weight and thin waist, but many people don't understand the essentials on the one hand, so the effect is not great after practice. Let me show you what abdominal breathing skills are.

Abdominal breathing skills 1 1, principles and benefits of abdominal breathing.

Most people belong to chest breathing, especially when individuals are nervous, anxious or stressed, they often take chest breathing to speed up breathing, which is also easy to cause chest tightness, suffocation, dizziness and even hyperventilation. Abdominal breathing is a slow deep breathing training, which can not only reduce the influence of chest breathing, but also has the following advantages, making breathing more efficient. Besides improving sleep, it is also good for your health. It is also a common way to teach relaxation skills in clinic.

Total gas exchange

Abdominal breathing is to let the diaphragm between the chest and abdomen stretch downward, so that the breathing space becomes larger and more fresh air can be inhaled. By taking a deep breath, the waste gas in the body can be discharged, and the body can take a deep breath continuously to help the body fully exchange gas.

The effect of physical and mental relaxation

Abdominal breathing can stimulate and strengthen the parasympathetic nervous system in charge of relaxation, reduce the excessive tension of body and mind, and achieve the effect of physical and mental relaxation.

Divert attention

When using abdominal breathing, focus on deep breathing and deep vomiting, which can divert your attention from tension or stress, and help relieve tension and anxiety while letting go of your thoughts.

Maintain physical function

Because abdominal breathing can effectively exchange gas, improve the oxygen content of the body, help promote blood circulation and metabolism, and achieve the effect of improving or maintaining the body.

2, abdominal breathing skills

Abdominal breathing skills 1. Exhale fully.

Do one or two full exhalations first. This exhalation can exhaust the air at the bottom of your lungs, leaving your lungs in a vacuum, making the next inhalation a deep breath and abdominal breathing.

Abdominal breathing skills II. Vomiting through a nasal nozzle

Beginners can try to exhale through their mouths. Usually exhaling through the mouth can control more air. Then, inhale slowly through the nose, and abdominal breathing is easier to use by "spitting through the nose and mouth". If you are proficient, you can also use the method of "sucking nose and spitting nose".

Abdominal breathing skills 3. Invisible balloon

You can imagine that there is an invisible balloon in your belly, and then put your hand on your belly to feel it. When your mouth exhales, you can spit out the air in the balloon in your stomach, so you can feel the abdomen descending; When inhaling through your nose, you can feel your stomach bulge by inflating the balloon in your stomach.

Abdominal breathing tips 4, press the abdomen

If you find it difficult to inhale air into your abdomen, you can try to gently press your abdomen when exhaling, so that the air can spit out a little more, and let the air push your hand up when inhaling slowly and deeply.

3. How to do abdominal breathing?

The first step of abdominal breathing is comfortable preparation posture.

Take a very comfortable sitting position and move your body gently to make yourself feel relaxed; Lie flat on a comfortable blanket, bend your knees, spread your feet about 20 cm apart, open your toes comfortably, close your eyes, and make sure you are ready to relax!

The second step of abdominal breathing is to pay attention to exhaling and inhaling.

You can slowly put your hands together and put them on your abdomen, feel your hands touching each other warmly, pay attention to your hands, abdomen and breathing, and also pay attention to the invisible balloons under your hands.

The third step of abdominal breathing, abdominal breathing cycle

Breathe out through your mouth first, spit out as much air as possible, and pay attention to how the abdomen descends; Then slowly inhale deeply from the nose to the abdomen. When inhaling, pay attention to how your abdomen bulges. When inhaling, the chest fluctuates slightly at this time, or slightly bulges with the bulge of the abdomen.

Abdominal Breathing Step 4: Continue to feel relaxed.

When you feel comfortable with the third step, please continue and repeat abdominal breathing; Inhale slowly through your nose, and when exhale through your mouth, you will make a quiet and relaxed hiss. Just like a breeze blowing through your mouth, your mouth, tongue and chin will relax. Focus on the sound you make when you exhale and feel your breath, and you will become more and more relaxed.

4. When is abdominal breathing good?

Abdominal breathing timing 1. Before going to bed.

If it is difficult to fall asleep, it is suggested to practice abdominal breathing at a fixed time before going to bed, or it can be a ritual before going to bed, such as a ritual arranged by the sleep manager for 4 hours before going to bed.

Abdominal breathing timing II. When you wake up in the middle of the night.

If it is difficult to fall asleep again when you are half awake, you can also practice abdominal breathing when you wake up in the middle of the night. If possible, under the principle of sleep hygiene education, we are willing to leave the bed to practice abdominal breathing, either on the sofa in the living room or on the chair beside the bed until you feel relaxed and sleepy, and then go back to bed to make the bed have a stronger and more direct connection with the sleeper.

The timing of abdominal breathing. Before the pressure comes.

Before you know that stress is coming, you can take some time to do abdominal breathing, such as before an exam, before attending an important occasion, or before a speech or performance. Before you know that you may increase your anxiety next, you can spend 10 minutes practicing abdominal breathing to reduce your anxiety first, and maybe you can cope with the next stress event more easily!

The timing of abdominal breathing. Any point in time

When you are familiar with the way of abdominal deep breathing, you can practice at any time of the day, about 10 minutes at a time, whether sitting, lying or even standing. Focus on the ups and downs of the abdomen and the relaxed hiss when exhaling, and you will feel the relaxation brought by deep breathing.

Abdominal breathing skills 2 Who is suitable for abdominal breathing?

Generally speaking, everyone is suitable for abdominal breathing, but it is also different. When you feel uncomfortable, it means it's not for you. Exercise is mainly for people's health. It may take some time to master this breathing method at first. Finally, you can feel breathing with your abdominal cavity, but you can lie flat on the bed or try it on the yoga mat.

It is said that women are not suitable for abdominal breathing. In fact, abdominal breathing mainly affects the uterus and abdomen, but it is good for women to practice properly at ordinary times. Chest breathing is the main method for women, supplemented by abdominal breathing. You're right, it's a physiological reason, in order to protect the pelvic organs and reduce the pressure on them. Generally speaking, it is mixed breathing, but abdominal breathing is the main method in men.

Who can't do abdominal breathing?

People with poor lungs and some diseases are not suitable for abdominal breathing. Chest breathing is the main method for women, supplemented by abdominal breathing. Using chest breathing instead of abdominal breathing can protect pelvic organs and reduce the pressure on pelvic organs. It is suggested that the above categories of people should not do abdominal breathing to avoid unnecessary injuries and losses.

What should I pay attention to when doing abdominal breathing?

1. Try to reach the "limit" whether inhaling or exhaling, that is, you can't inhale or exhale any more.

2. It is very necessary to strengthen abdominal breathing training and promote abdominal exercise to participate in breathing exercise.

3. During practice, nausea and breathing are unnatural, and excessive intention and exertion or long pause time may easily lead to head swelling, headache, dizziness, nausea, vomiting, chest tightness, abdominal distension, pain and other phenomena, which may be one or several, and everyone may not be the same.

Inhale through your nose, slowly inhale the saturated breath, then open your mouth and take a deep breath.

5, equivalent to abdominal exercise, exercise is divided into external movement and internal movement, partial to internal movement, which helps constipation and slimming.