What is slow abdominal breathing and what is abdominal breathing

This type of breathing is mainly the expansion and contraction of the chest, with less movement of the diaphragm. In this way, breathing is mostly concentrated in the upper and middle parts of the lungs, and the lower part of the lungs will gradually form alveolar closure due to less movement, resulting in atrophy of lung tissue and even fibrosis. Because of this, many elderly people are prone to pneumonia.

Deep abdominal breathing is a good way to strengthen the lungs, and the following benefits of using abdominal breathing: First, it expands lung capacity and improves heart and lung function. It can expand the chest to the maximum, so that the alveoli in the lower part of the lungs can expand and contract, so that more oxygen can enter the lungs, and improve the heart and lung function.

Second, reduce lung infections, especially 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 good for calming the nerves and intellectuals. How do you breathe abdominally?

The principle of abdominal breathing is to combine abdominal breathing with chest breathing, that is, to increase the bulging and retraction of the abdomen while breathing in the chest breathing. The specific method is as follows: the first is called cis-breathing, which is to bulge the abdomen when inhaling and retract the abdomen when exhaling; The second type is called reverse breathing, which is the opposite, contracting the abdomen when you inhale and puffing it up again when you exhale.

When doing abdominal breathing, pay attention to the following points: First, breathe deeply, long and slowly. Second, breathe through your nose instead of your mouth.

Third, one breath and one breath are mastered in about 15 seconds. That is, inhale deeply (puff up the stomach) for 3-5 seconds, hold your breath for 1 second, and then exhale slowly (retract your stomach) for 3-5 seconds and hold your breath for 1 second. Fourth, 5-15 minutes each time.

Do it for 30 minutes best. Fifth, for people in good health, the breath-holding time can be extended, and the breathing rhythm can be slowed down and deepened as much as possible. People who are in poor health can not hold their breath, but they must breathe in enough.

Practice 1-2 times a day, sitting, lying, walking, running, until you are slightly hot and sweaty. Try to bulge and retract the abdomen 50-100 times. If there is an overflow in the mouth during breathing, swallow slowly.

Breathe deeply, long, and slowly. Second, breathe through your nose instead of your mouth. Third, one breath and one breath are mastered in about 15 seconds. i.e. inhale deeply.

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.

Abdominal breathing can be divided into two types: forward breathing and reverse breathing, which is to gently expand the abdominal muscles when inhaling, and try to inhale as deep as possible under the premise of feeling comfortable, and then contract the muscles when exhaling. Reverse breathing is the opposite of forward breathing, where you gently contract your abs as you inhale and relax them 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.