What is the correct way to breathe in the abdomen?

Abdominal breathing is dominated by diaphragm movements, and the upper and lower diameters of the chest increase during inspiration. A normal abdominal breath takes about 10-15 seconds and inhales about 500 ml of air. When you breathe in abdominal breathing, your diaphragm muscles will drop and your abdominal pressure will increase, making it feel as if air is entering your abdomen directly, and if you put your hand on your belly button, you will feel your hand slightly raised up and down.

Chest breathing is adopted, but the ribs move up and down and the chest is slightly expanded, and many of the alveoli at the bottom of the lungs are not thoroughly expanded and contracted, so they are not well exercised.

In this way, oxygen cannot be fully transported to all parts of the body, and after a long time, various organs of the body will have different degrees of hypoxia, and many chronic diseases will arise as a result.

To learn abdominal breathing, it is recommended to lie on your back or sit comfortably in meditation, relax your whole body, and observe natural breathing for a while.

1. Place your right hand on your belly button and your left hand on your chest. As you inhale, expand your abdomen outward as much as possible, keeping your chest still. As you exhale, contract your abdomen as far inward as you can, keeping your chest still.

Repeat the cycle, keeping the rhythm of each breath consistent. Carefully feel the abdomen fall together. After a period of practice, you can take your hand away and just focus on the process of breathing with your mind.

2. Don't be nervous during the breathing process, don't be deliberately reluctant, if you are a beginner, you should pay more attention to the process of practice and the impact on the body.

When inhaling, the breath begins to pass through the nose and throat, and then fully concentrates on the lungs, and when the volume of the lung gradually increases, and the chest is kept still, it will force the diaphragm to sink, and the abdomen is slightly bulging outward; Exhale inward and retract the abdomen, and the diaphragm is lifted upward, allowing the large amount of turbid air to be exhaled out of the body.

3. Use the abdomen as a leather ball, inhale through the nose to make the abdomen bulge, pause for a second or two, and then exhale through the mouth until the abdominal wall sinks. About five or six times per minute is sufficient. Generally twice a day, in the city you can choose between 10 a.m. and 4 p.m., about 10 minutes each time.

Abdominal breathing is a method of deep breathing that can help relax the body and reduce stress and anxiety. Here's the right way to breathe in the abdomen: Find a quiet place, get down or lie down, and relax your body.

Place one hand on your chest and the other on your abdomen. Inhale slowly to let the air into your body through your nose while feeling your abdomen slowly expand and your chest without moving. Pause for a moment, then exhale slowly, allowing the air to exhale through your mouth while feeling your abdomen slowly contract and your chest without moving.

Repeat the above steps, and try to relax your body during the next breath to make the breathing deeper and more natural. It is important to note that abdominal breathing needs to be done slowly and not in a hurry. If you feel unwell or dizzy, you can pause the exercise and take a break.

In addition, abdominal breathing can be performed anytime, anywhere, at work, during study or rest, to help relieve stress and anxiety.