What is Abdominal Breathing? What is Abdominal Breathing? How do I breathe abdominally?

What exactly is abdominal breathing? What is a good way to breathe? How can I improve the quality of my breathing?

What are the benefits of abdominal breathing?

When people live and work normally, the lungs are not fully utilized, and after a long time, the lung function will decline, and regular abdominal breathing can help improve the lung function.

Abdominal breathing method is to use core strength to control the speed of one's breathing, which can exercise our core strength well and has a good effect on enhancing physical fitness; First of all, inhale and feel your abdomen become larger, exhale slowly, feel your abdomen become smaller, and insist on 20 to 30 times each time to achieve the goal.

Use the strength of your abdomen when you breathe, and when you inhale, you will feel the air entering your abdomen; Lie flat on your back, put your hands on your abdomen, and feel your stomach slowly flatten as you exhale, and feel your stomach bulge as you inhale.

People can't survive if they don't breathe, people's survival is inseparable from oxygen, most of our usual breathing is with chest breathing, in fact, there is a breathing wild pants state method, called abdominal breathing, abdominal breathing is not common, but many people who practice singing will use abdominal breathing, so what is abdominal breathing? What are the benefits of abdominal breathing?

1. What is the obscuration is abdominal breathing

There are two types of breathing, one is chest breathing and the other is abdominal breathing. The vast majority of people in life use the method of chest breathing, which is very shallow and has a small lung capacity, which is not conducive to health.

Abdominal breathing will maximize the use of lung tissue, so that the internal organs and tissues of the lungs can be fully exercised, and have the effect of dispelling diseases and prolonging life.

2. The benefits of abdominal breathing

In fact, everyone has heard of abdominal breathing, such as the "Qi Shen Dantian" that often appears in costume dramas, and the "breathing" method that you often pay attention to when practicing yoga, etc.

Improves lung capacity

Abdominal breathing can maximize the use of lung tissue, inhale sufficient oxygen, can improve cardiopulmonary function, and purify the lung capacity.

Longevity

Abdominal breathing is a more healthy way, deep breathing will bring many benefits to the body, can delay aging, prolong life.

Boosts immunity

Everyone knows that deep breathing can be a good way to relieve stress, and the breathing method of abdominal breathing can be said to be a long time of "deep breathing", which has a good effect on relieving stress and can also achieve the effect of improving immunity.

3. Characteristics of abdominal breathing

Abdominal breathing increases the range of motion of the diaphragm, which directly affects the amount of ventilation in the lungs. Studies have shown that for every centimeter of diaphragm drop, lung ventilation can increase by 250 to 300 ml.

Abdominal breathing for half a year can increase the range of motion of the diaphragm by four centimeters. This is beneficial for the improvement of lung function and is one of the most important means for senile emphysema and other pulmonary ventilation disorders.

Second, reduce lung infections, especially the likelihood of pneumonia.

Third, it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, is conducive to soothing the liver and gallbladder and promoting bile secretion. Abdominal breathing can lower blood pressure by lowering abdominal pressure, which is very beneficial for patients with high blood pressure.

Fourth, it is intellectually beneficial to the nerves.

Abdominal breathing is one of the most important and basic breathing methods in yoga. It is the basis for learning other breathing techniques and is done by increasing the activity of the diaphragm and reducing the movement of the chest.

Abdominal breathing is the movement of the diaphragm up and down. Because the diaphragm descends during inhalation, pushing the organs downward, the stomach swells instead of the chest. As a result, the diaphragm rises higher than usual when you exhale, allowing you to breathe deeply and exhale more carbon dioxide that tends to stagnate at the bottom of your lungs.

In this way, breathing becomes gentle, taking up only about half of the capacity of the lungs. The tip of the tongue gently pushes against the palate. The nuances of reverse breathing versus forward breathing:

Breathing involves only the muscles of the lower abdomen, the pubic area immediately below the navel. Gently contract the muscles in this area as you inhale and relax as you exhale.

According to the research of modern medicine, "abdominal breathing" can put the body's "parasympathetic nervous system" in an advantageous state, eliminate fatigue and tension at work, and release stress from the bottom. If you're busy, you can try abdominal breathing in your spare time.

Specific steps: Levator ani holds the breath and reinforces the breathing step to zero.

Movement: Gently place your hands on your stomach and feel the sensation of your abdomen bulging out as you inhale deeply through your nose.

Exhale slowly with your mouth.

Movement: Gently press your abdomen with both hands and feel the process of concavity.

Physician's recommendation: abdominal breathing, no limit on the number of times per day, at least 3 sets, each group of 10 abdominal breaths. The whole breathing process should be even and smooth. If done correctly, the body will heat up slightly.