The ancients attached great importance to the influence of breathing on health. If you breathe quickly, your heartbeat will be faster, your metabolism will be faster, and your life span will be shorter.
-01-Abdominal breathing
Abdominal breathing is to move the diaphragm up and down. Because the diaphragm descends when you inhale, pushing the organs downward, the belly expands instead of the chest. Therefore, when you exhale, your diaphragm will rise higher than usual, allowing you to breathe deeply and expel more carbon dioxide that tends to stagnate at the bottom of the lungs.
There are two main ways of common breathing: chest breathing and abdominal breathing. Thoracic breathing is mainly based on the movement of the ribs and sternum. When inhaling, the front, back, left and right diameters of the thorax increase. Because air enters the lungs directly during breathing, the chest cavity expands and the abdomen remains flat.
Abdominal breathing
Abdominal breathing is mainly based on diaphragm movement. When inhaling, the upper and lower diameters of the thorax increase. A normal chest breath takes about 10-15 seconds and can inhale about 500 ml of air. During abdominal breathing, the diaphragm muscle will drop and the abdominal pressure will increase. It will feel like air is entering the abdomen directly. At this time, if you put your hand on your belly button, you will feel your hand rising and falling slightly.
Chest breathing
Most people, especially women, use chest breathing, which only causes the ribs to move up and down and the chest to expand slightly. Many alveoli at the bottom of the lungs have not been completely expanded. With contractions, you don't get a good workout. In this way, oxygen cannot be fully transported to various parts of the body. Over time, various organs of the body will be hypoxic to varying degrees, and many chronic diseases arise as a result.
Therefore, learning to breathe can effectively increase the body's oxygen supply, purify the blood, and make the lung tissue stronger. In this way, we can better resist colds, bronchitis, asthma and other respiratory diseases; at the same time, because the diaphragm and intercostal muscles are also exercised during breathing, our vitality and endurance will be increased accordingly, and our energy will be increased accordingly. More abundant.
-02-
If the chest and abdomen tighten when you inhale and bulge when you exhale, it means the breathing method is wrong.
Abdominal breathing can increase the range of activity of the diaphragm, and the movement of the diaphragm directly affects the ventilation of the lungs. Studies have proven that for every centimeter of diaphragm descent, pulmonary ventilation can increase by 250 to 300 ml. Adhering to abdominal breathing for half a year can increase the range of diaphragm movement by four centimeters. This is of great benefit to the improvement of lung function and is one of the important rehabilitation methods for senile emphysema and other pulmonary ventilation disorders.
First, expand lung capacity and improve cardiopulmonary function. It can expand the thorax to the maximum extent, expand and contract the alveoli in the lower part of the lungs, allow more oxygen to enter the lungs, and improve cardiopulmonary function.
Second, reduce lung infection, especially the possibility of pneumonia.
Third, it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, help relax the liver and promote bile secretion. Abdominal breathing can lower blood pressure by lowering abdominal pressure, which is very beneficial to patients with hypertension.
Fourth, it calms the mind and improves the mind.
-03-Method
Method: Lie on your back or sit in a comfortable meditation position and relax your whole body. Observe your natural breathing for a while. Place your right hand on your belly button and your left hand on your chest. As you inhale, expand your abdomen as far as possible while keeping your chest still. When exhaling, contract your abdomen inward as much as possible and keep your chest still. Repeat in a cycle, keeping the rhythm of each breath consistent. Carefully feel the rise and fall of your abdomen.
After a period of practice, you can take your hands away and just focus on the breathing process with awareness.
Don’t be nervous or forced during the breathing process. If you are a beginner, you should pay more attention to the practice process and the impact on the body. When inhaling, feel that the breath begins to pass through the nose and throat and is fully concentrated in the lungs. , when the lung volume gradually increases while keeping the thorax stationary, the diaphragm will be forced to sink, and the abdomen will bulge slightly outward at the same time; when exhaling, the abdomen will be retracted inward, and the diaphragm will be lifted upward, causing a large amount of turbid air to be exhaled in vitro.
Treat your abdomen as a ball, inhale through your nose to raise your abdomen, pause for a second or two, and exhale through your mouth until your abdominal wall sinks. About five or six times per minute will do. It is generally held twice a day, at 10 a.m. and 4 p.m. in the city, each session lasts about 10 minutes.
The key to abdominal breathing is: whether you are inhaling or exhaling, try to reach the "limit" amount, that is, inhale until you can no longer breathe in, and exhale until you can no longer exhale; similarly, the abdomen should also respond accordingly Contraction and expansion to the extreme, it would be better if every breath goes directly to the lower Dantian.
Practicing abdominal breathing is generally used for health care. Because the amount of oxygen inhaled is two to three times higher than normal, it can also be used to treat diseases in various parts of the human body. For example, if you have a headache, when you take a full breath, you can suddenly lift your heels off the ground, forcing the air to go straight to your head, and then exhale.
Abdominal deep breathing is simple and easy to learn. It can be done standing, standing, sitting or lying down. It can be done at any time, but it is best to lie down in bed. Lie on your back on the bed, loosen your belt, relax your limbs, concentrate your thoughts, and eliminate distracting thoughts, which can also be said to be entering a qigong state. Inhale slowly through the nose, puff up the belly, hold each breath for 10 to 15 seconds, and then exhale slowly, breathing 4 times per minute.
The duration of deep abdominal breathing is controlled by the individual, and it can also be combined with chest breathing. This is the alternating movement of the respiratory system. If you can persist in doing deep abdominal breathing every day for many years, you will have the miraculous effect of strengthening your body and prolonging your life.
-04-Notes
First, breathe deeply and slowly.
Second, inhale through the nose and exhale through the mouth.
Third, one breath and one breath should last about 15 seconds. That is, inhale deeply (bulge your belly) for 3-5 seconds, hold your breath for 1 second, then exhale slowly (retract your belly) for 3-5 seconds, and hold your breath for 1 second.
Fourth, 5-15 minutes each time. 30 minutes is best.
Fifth, for people in good health, the breath holding time can be extended and the breathing rhythm should be slowed down and deepened as much as possible. People with poor health do not need to hold their breath, but they need to inhale enough. Practice 1-2 times a day, in sitting, lying, walking or running postures, until you are slightly hot and slightly sweaty. Try to inflate and retract your abdomen 50-100 times. If there is saliva overflowing during breathing, swallow it slowly.
-05-Benefits of abdominal breathing
Generally, mammals adopt abdominal breathing. Its advantage is that it can fully exert the functions of heart and lung cells, increase lung capacity, and strengthen the heart. Function, increase the power of the digestive system, thereby enhancing and activating its functions, which is conducive to the elimination of toxins accumulated in the intestines and the release of internal stress.
Why is abdominal breathing so relevant to life? Because all organs except the heart, brain, and lungs are hidden in the abdominal cavity. It includes parts of the digestive system, hematopoietic system, reproductive, urinary system, endocrine system and lymphatic system, and has a large number of blood vessels and nerves, so the abdominal cavity is very important. Therefore, it is very important to strengthen abdominal breathing and promote abdominal movement.
The benefit of abdominal breathing is that through changes in abdominal pressure, the thoracic volume increases, the negative pressure in the thoracic cavity increases, the pressure in the superior and inferior vena cava decreases, and blood reflux accelerates. Due to the regular increase and decrease in abdominal pressure, the activity of intra-abdominal organs is strengthened, which improves the blood circulation of the digestive tract, promotes the digestion and absorption function of the digestive tract, promotes intestinal peristalsis, prevents constipation, accelerates the excretion of toxins, and reduces autotoxicity. To achieve the purpose of slowing down aging. In addition, it is also effective in preventing colon cancer and hemorrhoids.
In addition, abdominal breathing also includes pelvic movements, that is, while taking large abdominal breaths, it is combined with anus retracting and relaxing movements and abdominal lifting to promote pelvic blood flow, because the muscles in the pelvis The organs involved in the human endocrine system and reproductive and urinary system are a part that cannot be ignored.
Abdominal breathing can be done while running, walking, sitting, lying down, or after school. This skill is convenient and easy to perform. If you persist in it every day, it is of great significance in eliminating abdominal fat, eliminating abdominal waste, improving abdominal blood circulation, and promoting the life activities of abdominal and pelvic organs.
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