The time of exhalation and inhalation in the yoga breathing method should be

It is very important for beginners to master the correct breathing method, but it is more difficult. One of the most common difficulties is that the breath should be in harmony with the asana, so when should you inhale and when should you exhale? It's important to develop the right breathing habits because if you develop the right breathing habits when you first start practicing yoga, you will be able to do more with less.

The first thing to say is that in fact, don't have too much psychological pressure, the human body has its own intelligence, and the breathing will always have some kind of coordination with your movements without the intervention of the brain. As long as you're still panting, there's no big problem.

So when do you inhale and when do you exhale? We can look at some basic rules.

Exhalation: Exhalation occurs when the ribcage is contracted or the body is folded down. At this point, the space in your lungs is compressed, and of course you have to exhale your breath.

Let's look at two examples through asanas:

The first supine knee to chest pose, with the knees away from the ribcage as you inhale and the knees close to the ribcage as you exhale.

The second Cat Cow Pose, pay attention to the position in front of the chest, in Cat Pose, the front chest is extended, at this time it is necessary to inhale; In the cow pose, the back is arched, the front chest is closed and contracted, and it is necessary to exhale at this time.

If the above principle still seems general to you, the following road road summarizes the more specific principles of inhalation and exhalation. But as I said earlier, breathing is the wisdom of the body, not the brain. So breathe freely, trust your instincts, and don't get carried away by these "principles" so that you won't even breathe, haha.

Inhalation - thoracoabdominal expansion.

Exhale - the thorax and abdomen return to their original position.

Inhale - Enter the asana.

Exhale - Exit the asana.

Inhale - stretch, stretch, open the body.

Exhale - fold, twist, relax the body.

Inhale - backwards.

Exhale - forward.

Inhale - upwards.

Exhale - downward.

Inhalation - Inhalation of energy.

Exhale - Feel relaxed.

Inhale - lengthens the spine.

Inhale - Bring the breath to the body where there is tension and resistance.

Exhale – Feel the flow of energy in this place.

In the practice of pranayama in yoga, the most common practice method is to exhale and inhale for a maximum of 1 time, i.e. a ratio of 2:1 for exhalation and inhalation.

Why is the exhalation longer than the inhalation?

When exhaling, the heart rate decreases; When you inhale, your heart rate rises.

When the exhalation time is extended, the sympathetic nervous system quiets down and comes to a deeper state of relaxation, which is conducive to pranayama and meditation.

However, before practicing the 2:1 time for exhalation and inhalation, practice 1:1 to make your breathing regular.

When the sympathetic nervous system quiets down, the parasympathetic nervous system activates, which can lower heart rate, blood pressure, and allow the body to relax enough.

How to practice: Choose a comfortable sitting position.

As you inhale, silently recite 3 or 4 in your mind, and as you exhale, silently recite 4 or 8 in your mind

Breathing should be fluid, not forced, and not breath-holding.

As you inhale, relax and stretch your muscles. Aspirate into the ribcage and abdomen.

Note: This 2:1 breathing method is used for pranayama and meditation, not for asanas.

In the breath, there is a small universe.

Breathe through your nose. As you inhale, you breathe in the fresh air slowly and deeply into the bottom of your lungs, and feel your chest as the inhalation deepens.

The diaphragm between the part and abdomen descends, the internal organs of the abdomen move downward, and the lower abdomen slowly bulges like a balloon.

When you exhale, the abdomen tightens inward, toward the spine, and the diaphragm naturally rises to completely expel the turbid air from the lungs.

External, internal organs are restored to their positions.

Try to exhale longer than inhale, or use the same amount of time for both.

There are several, and the one you're talking about is abdominal breathing, and it's one of them.

Inhale is not a bulging stomach.

The most important thing is to practice yoga to regulate your breath, and the yoga master teaches you to inhale and exhale correctly, explaining in detail.

1. Absolutely do not hold your breath.

For most practitioners, a faster flow of Vinyasa will increase the body's oxygen consumption and make breathing naturally become shorter.

If you can't keep up with the teacher's breathing rhythm when practicing at this time, you must not force it, otherwise it will make your body feel uncomfortable.

2. "Add one breath".

When the breath is short, it is sometimes difficult to enter an asana in one exhalation or inhalation, and the technique of "adding one breath" can be used.

For example, when the teacher says to inhale, you are doing an exhale, and you can quickly exhale half of it, and then follow the teacher's inhale, which is a very useful technique.

3. Don't rush to finish breathing.

Some more experienced practitioners have a slower breathing rhythm and sometimes are slower than the teacher's instructions in class, so they must not rush to complete the last breath and move on to the next action in order to catch up with one movement.

This can easily lead to the so-called "hyperventilation", and the result is that carbon dioxide and red blood cells are more tightly combined, and the air is inhaled more sharply, but the oxygen is deprived.

Vinyasa classes do not require particularly slow breathing, but to find a relatively stable breathing rhythm, especially for veteran students, it is more important to maintain a stable breathing rhythm in the middle when following the practice of the class.

4. "Be slower than the teacher".

When breathing is slow, it is completely possible to "slower than the teacher".

Thankfully, most Vinyasa practices will have a hold time for the asanas, and follow your own breathing rhythm and move a little slower to the next asana hold without affecting the overall rhythm of the practice.

In other words, take a slow beat in the series of movements, and get it back when you hold the asana.

In addition, the practice of pranayama on a regular basis can also enhance the practitioner's respiratory function and breathing control function, which is conducive to the free and easy retraction in the asana class.

In short, if the breathing rhythm is not in line with this situation, we should strengthen the practice of breathing, and always maintain slow and deep breathing during the exercise, so that our breathing is getting slower and deeper.

Breathing practice is the foundation of yoga practice, and if you master it, it can provide your body with sufficient nutrients, so that you will be more relaxed and relaxed when you practice.

My guru taught me a principle, inhale when you are up, exhale when you are down, exhale when you deviate, and inhale when you retract. Breathe according to this principle at the beginning of each movement, and during the movement, if your breath is not long enough (i.e. you can't exhale or inhale until the movement is completed), you can alternate breaths. If you feel that your breathing is chaotic during the exercise, you can use an exhale to adjust your breath.

In addition, I suggest that you inquire or consult if you are suitable for yoga, not every exercise is suitable for everyone.

Yoga deep breathing is the most basic item of yoga, in the whole process of practicing yoga and its intervals, yoga deep breathing is used as a relaxation exercise, and in the process of practicing yoga, deep breathing is an indispensable joint action.

Breathing method: Practitioners can wear clothing that is of moderate width without feeling too tight. When you're ready, lie on your back on the carpet or mat with your body relaxed, your hands across your abdomen, your legs together, and your feet outward.

Then start taking a deep breath and inhale deeply. At this time, the practitioner should pay attention to the position of the abdomen, whether the abdomen is bulging, if so, the movement is not correct. When practicing, always keep your hands across your abdomen to help the practitioner know what they are doing.

When the practitioner feels the abdomen rise and fall as they breathe, it quickly becomes possible to compare the difference between deep yoga breathing and normal breathing.

Yoga breathing.

Abdominal breathing.

1. Relax your body and lie on your back.

2. Gently place one hand on the navel.

When I learned yoga, teacher.

It should have nothing to do with practicing yoga.

Can it be simpler, is this something that beginners can understand? The simplest form of abdominal breathing is when the abdomen is distended when you inhale and contract when you exhale.

There are three main breathing methods in yoga: abdominal breathing, chest breathing, and complete breathing.

Generally, the practice of yoga focuses on abdominal breathing: inhale, lower abdomen malfunction, feel the inhaled oxygen reach the dantian, and then exhale, all exhale, and the abdomen is attached to the backbone. Inhale and exhale as slowly as possible, about 5 seconds, and exhale more deeply than inhale.

Breathe consistently, don't hold your breath.

Because abdominal breathing is the opposite of our normal breathing.

If you are a beginner in yoga, it may be difficult to coordinate with your breathing when doing difficult movements; If it is a difficult movement, in fact, the requirements for breathing when doing it are not as high as breathing exercises, as long as you choose your own comfortable breathing method.

In general, it is easier to combine abdominal breathing with a pause.

Yoga asana is very important to practice breathing, and there are three functions: 1. Build inner core strength. 2. Flexibility development exercises. 3. Continuous awareness training.

If there are no special instructions, it is emphasized that natural breathing should be used during the exercise.

Carrie Yoga Academy makes you more elegant in your demeanor and more at ease in your heart.

Like me, what a coincidence! Generally, you inhale when you do the movement and exhale when you return. If you need to insist on the action, you should insist on exhaling and not holding your breath, which is conducive to a better effect.

When you feel your heart pounding and breathlessness, it is a normal reaction to yoga, so you don't have to pay too much attention to it, it will naturally be smooth after a long time.

Abdominal breathing is used during the exercise.

The most important thing in practicing yoga is to cooperate with breathing, do each movement is to inhale first, then slowly exhale and complete the movement, do not hold your breath, breathe steadily.

It is recommended that you start with breathing exercises, inhale, expand the lower belly, exhale, and retract the abdomen, and practice this breathing method several times is also good for the body to detoxify the qi.

Don't be reckless in doing yoga, just do your own limit. I wish you health and beauty. Hehe.

1. Practice according to steps 1-4 of the solar breathing control method. 2. Then completely empty the air in the lungs through the right nostril, and use the fingertips of the right hand to control the opening and closing of the nostrils. 3. Next, inhale slowly, deeply and steadily through the right nostril, and when inhaling in the right nostril, the ring finger and little finger of the right hand are completely pressed to seal the left nostril.

4. After inhaling completely, immediately seal the right nostril with the thumb of the right hand, release the pressure on the left nostril, and exhale slowly and steadily with the left nostril. Once the air in your lungs is completely empty, you can inhale through your left nostril.

After inhaling air with your left nostril, seal your left nostril and exhale slowly with your right nostril.

In this way, a cycle of meridian cleansing breath control is completed.

The breathing rhythm is:

a) Exhale through the right nostril.

b) Inhale in the right nostril.

c) Exhale in the left nostril.

d) Inhale in the left nostril.

e) Exhale through the right nostril.

f) Inhale in the right nostril.

g) Exhale through the left nostril.

h) Inhale in the left nostril.

i) Exhale in the right nostril.

j) Inhale in the right nostril.

a) is the preparatory stage, and the real meridian cleansing breath control cycle starts from (b) and ends at (e). The second cycle begins at (f) and ends at (i). (j) is a safety measure after completion to prevent panting, suffocation and putting excessive pressure on the heart.

5. Follow the above steps to complete 8 10 cycles. 6. After completion, it ends with a corpse pose. PrecautionsTry to keep the exhalation and inhalation time on each side the same as possible, and try to add an inner breath after the same amount of time between breaths.

If you can't practice comfortably, don't include the breath-holding step.

Add perineal restraint when doing internal breath-holding.

Try to practice breath-holding when you have a tutor, and don't practice breath-holding if you have high blood pressure and heart disease!

Relax your body and mind during the exercises.

Patients with low blood pressure will only do internal breath holding during the exercise, and the effect will be very good.