Breathing diet:
1. Many people can't stretch their back muscles during the day, so they should start upright, with their feet together and facing straight ahead. Pay attention to the center of the torso position.
2. Then confirm the muscles of the lower abdomen. To do this, firmly hold your hips and lift your heels. From the heel up and down, you should be able to find the feeling of abdominal muscles moving.
3. Keep your feet apart and focus on your hind feet. The heel of the front foot falls in the center of the back foot. The preparation before inhalation is completed.
4. From this step, you start to take a deep breath. First, stretch your back muscles and raise your arms. Take a deep breath for 3 seconds to support your vital capacity and prepare for the accumulated breath.
5. Keep your arms down for 3 seconds, and then exhale slowly. At this time, it will be more effective if you deliberately force the lower abdomen, and your hands and feet should also be forced.
6. Palm up, arms bent down to the waist. Continue to exhale all remaining breath for 4 seconds. The lower abdomen is forcibly closed, and the core of the body feels warm.
7. The last step is to breathe thoroughly. The abdomen is depressed to the maximum extent and kept in this state. Be careful not to bend your body and tilt your center of gravity backwards. You should exert all your strength.
This breathing diet can be divided into two steps. The first step is abdominal breathing, and the second step is chest breathing. What's the difference between them? Chest breathing is the use of air to enter the chest cavity, so that the ribs open up and the diaphragm moves down, thus stretching the back muscles. Abdominal breathing emphasizes sucking air into the abdomen and helping muscles and internal organs through air compression. Good breathing efficiency helps to burn fat. After proficiency, you can combine chest breathing and abdominal breathing.
1, chest breathing
First of all, inhale deeply through your nose, and move your shoulders back to make your chest as wide as possible without raising your shoulders. When your ribs open and move upward, air will fill your chest and your abdomen will naturally sag slightly. Then, take a deep breath until the air inside is exhausted and the ribs move inward and downward to return to their original positions. When exhaling, the back arches and the abdomen contracts. Repeat this several times.
2. Abdominal breathing
First, inhale slowly and deeply through your nose, don't expand your chest, and let the air enter your abdomen as much as possible. When inhaling, your abdomen will bulge slowly. Then, the nose exhales slowly until the air in the abdomen is exhausted, showing a depression in the abdomen, keeping the shoulders and chest still. Repeat it several times.
Tips:
1. Breathing diet should be adjusted from standing posture first. Stretch the back muscles and stand upright, and confirm the position of the lower abdomen muscles before you start! Take a deep breath, first take a deep breath for 3 seconds, then exhale for 3 seconds, and then breathe slowly for 4 seconds until it is clean. Please always remember to try to tighten the sunken abdomen.
2. 1 breath 10 sec ×6 times, keep doing it every day!