1, relax on your back.

2. Put one hand gently on the navel.

3, inhalation, air is inhaled into the abdomen without passing through the lungs until it can't be sucked. At this time, you will feel your hand slightly raised by your abdomen.

4. Exhale, the abdomen will exhale air to the inside of the spine by contracting the abdomen.

thoracic breathing

1. Sit on your back or with your back straight.

2, inhale, inhale the air into the position of the lungs. You will notice the bulge in your chest. The deeper you inhale, the closer your abdomen is to your spine.

3. Exhale. When you exhale, your ribs will gradually go down and inward.

Complete Breathing (Yoga)

1. Gently inhale to the position of the abdomen. When this area is full, start to fill the lower part of your chest area and gradually fill it to the upper part of your chest area, so that the chest can be filled as much as possible and expanded to the greatest extent.

2. Exhale, first relax the position of the chest and relax the position of the abdomen.

3. End exhalation by contracting abdominal muscles. This is to ensure that the air in the lungs has been completely exhausted.

4. Repeat the above actions, and so on.

Breathe once when you are quiet, and you can inhale 500cc of air.

When breathing completely, you can inhale 3000cc~3500cc of air.

The gap is equivalent to 7 times of the usual breathing volume.

The benefits of complete breathing

Yoga's complete breathing method not only provides a lot of oxygen, but also promotes the oxygen-carrying ability of blood, and the blood will be purified. At the same time, the lung tissue of the body will be stronger, increasing the body's resistance to respiratory problems such as colds, bronchitis and asthma. Even physical vitality and physical strength will increase significantly, and of course, it will make your whole person look more rosy and have a clearer mental level.

The purpose of yoga breathing is to effectively massage the internal organs through various breathing methods (depending on the individual's different physical and mental conditions), stimulate the benign secretion of various physiological glands, activate the potential power of pulse and chakra (which may also be equivalent to meridians and acupoints mentioned in Chinese medicine), and better clean the body, thus laying the foundation for more advanced spiritual cultivation and development.

On the contrary, if there is a problem with breathing, the circulatory system, digestive system and excretory system of the body will be affected, and a large number of toxins will accumulate in various parts of the body and become the source of the disease. . Sitting cross-legged is the most important thing in the whole breathing exercise, unless otherwise specified.

Classification of respiration

1 min from respiratory site:

Basically speaking, breathing is divided into abdominal breathing, chest breathing and abdominal chest complete breathing.

Abdominal breathing-breathing at the bottom of the lungs, only feeling the abdomen stirring and the chest relatively static.

Chest Breathing-Breathing with the upper and middle parts of the lungs, feeling that the chest is expanding and contracting, and the abdomen is relatively static.

Complete breathing-the upper, middle and lower parts of the lung are involved in breathing. Abdomen, chest and even the whole body have a feeling of ups and downs.

Only the third kind of breathing is the breathing requirement of yoga.

2 From the process of breathing:

There are two kinds: holding your breath and not holding your breath. And breath holding can be divided into breath holding after exhalation and breath holding after inhalation.

3 From the function of breathing:

There are three kinds of breathing: left nostril breathing, right nostril breathing and left and right nostril alternating breathing.

Coordination of two breathing methods

The most important point: to practice yoga breathing, you must cooperate with the corresponding beam closing method (huge). Otherwise, the energy in the body brought by breathing will become disordered and damage the nervous system. The choice of yoga breathing method must also be aimed at the actual situation of scholars (physical condition, personality, emotional condition), which requires yoga teachers to have rich yoga experience and insight.

Introduction of basic beam collection methods;

The purpose of beam binding method is to avoid energy confusion and dissipation and transport energy to the needed parts. Stimulate special glands and awaken related chakras.

There are three main ways to breathe:

1 chin binding method: always hold the chin against the sternum when breathing (it is better to lift the chest to combine with the falling chin than to hold the chin down against the chest). The ribs should be raised, and the head, sternum, navel and thighs are in a midline.

2 perineal binding method: vertically contract the central part between anus and genitals, and at the same time press the front of the lower abdomen and the lower navel to the upper back.

Abdominal binding method: generally exhale. Through the diaphragm, the internal organs are pulled back to the upper back and moved upward. I feel that my abdomen is completely flat.