Abdominal breathing is the most important and basic way of breathing in yoga. It is the basis of learning other breathing methods, which can be accomplished by increasing the activity of diaphragm and reducing the movement of chest.

Abdominal breathing means moving the diaphragm up and down. Because when inhaling, the diaphragm will drop and squeeze the organs below, so the stomach will expand, not the chest. Therefore, when exhaling, the diaphragm will rise higher than usual, so you can take a deep breath and spit out more carbon dioxide that is easy to stay at the bottom of the lung.

In this way, breathing will become slow, occupying only about half of the vital capacity. Gently press the tip of the tongue to the upper jaw. The subtle difference between reverse breathing and forward breathing: breathing only involves the muscles of the lower abdomen, that is, the pubic region directly below the navel. Gently contract the muscles in this area when inhaling, and relax when exhaling.

Extended data:

The benefits of abdominal breathing

First, it can increase the activity range of diaphragm, and the movement of diaphragm directly affects the ventilation of lung.

Persisting in abdominal breathing for half a year can increase the range of diaphragm activity by four centimeters. This is of great benefit to the improvement of lung function, and it is one of the important rehabilitation measures for pulmonary ventilation disorders such as emphysema in the elderly.

Second, expand vital capacity and improve cardiopulmonary function. It can expand the chest to the maximum extent, make the alveoli in the lower part of the lung expand and contract, let more oxygen enter the lungs, and improve the cardiopulmonary function.

Third, reduce lung infection, especially the possibility of pneumonia.

References:

Baidu encyclopedia-abdominal breathing