What are the specific steps of abdominal breathing? To what extent? Please, thank you

The specific steps are: deliberately let yourself inhale, the chest does not move, and the abdomen bulges outward to the limit; As you exhale, your abdomen is pulled inward to the limit, as if you can feel it touching your spine behind you. The key is to breathe through your nose, but your chest does not move, and of course, it is best to keep your back straight at this time.

As you inhale, you feel your abdomen slowly inflate like a balloon, and as your abdomen expands, the diaphragm descends. When you exhale, your abdomen deflats like a slowly deflated balloon and moves closer to your spine, while draining as much of the air trapped in your body as possible, and the diaphragm rises naturally with the exhalation.

It is recommended to lie on your back or sit comfortably in meditation, and you can relax your whole body by raising your feet slightly while lying down. Observe 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 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.

1. Inhale. When you inhale, you feel the breath begin to pass through the nose and throat, and then fully concentrate on the lungs, when the volume of the lungs gradually increases, and the chest is kept still, it will force the diaphragm to sink, and the abdomen is slightly bulging outward;

2. Exhalation collapse.

Exhale and retract the abdomen inward, and the diaphragm is lifted upward, allowing a large amount of turbid air to be exhaled out of the body. Using your abdomen as a ball, you can inhale through your nose to raise your abdomen, pause for a second or two, and then exhale through your mouth until your abdominal wall sinks.

3. Practice the key.

Whether it is inhaling or exhaling, we must try to reach the "limit" amount, that is, inhale until you can no longer inhale, and exhale until you can no longer exhale; In the same way, the abdomen should also be contracted and expanded to the extreme, and it is better to strive for each breath to go straight to the lower dantian.

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.

Song Chongsheng 01-2, how to do abdominal breathing correctly? When is the best time to do it?

Abdominal breathing refers to breathing with your abdomen. To put it simply, the stomach is flat when you inhale and bulge when you exhale. And slowly. The inhalation-exhalation ratio is 1 to 1

In the semi-recumbent position, place the left and right hands on the upper abdomen and chest.

Two ways to breathe in the abdomen.

The first, cis-breathing, is to puff up your abdomen when you inhale and retract your abdomen when you exhale.

The second type, reverse breathing, is the other way around. Contract your stomach as you inhale and puff it up again as you exhale.

Both of these methods can be used to bulge and retract the abdomen during chest breathing.

Principles when doing abdominal breathing.

First, breathe deeply, long, and slowly.

Second, breathe through your nose instead of your mouth.

Third, one exhale and one inhale should be mastered for 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 to 15 minutes each time, 30 minutes is best.

Fifth, people in good health can hold their breath for a longer time, and the breathing rhythm can be slowed down and deepened as much as possible.

Practice 1 2 times a day, sitting, lying, walking, and running can be chosen. Practice until you are slightly hot and sweaty, and try to bulge and retract your abdomen 50 100 times, and you can also use your hands to help. If there is overflow during breathing, do not spit it out, but swallow slowly.

Abdominal breathing: Inhale through your nose and focus on your abdomen As you inhale, your abdomen swells up like a balloon, and when you exhale, your abdomen tightens and you feel like you're in the lower back

Abdominal breathing is one of the most important and basic breathing methods in yoga. It is the basis for us to learn other breaths or pranayama. Abdominal breathing is done by increasing the movement of the diaphragm and decreasing the movement of the ribcage.

In the process of breathing, the chest cavity is required to remain still, but it feels that the abdomen is rising and falling with a breath, of course, many beginners are difficult to experience the ups and downs of the abdomen at the beginning stage, it doesn't matter, as long as you insist on practicing, the consciousness is placed in the abdomen, and the abdomen seems to fall together, and you can successfully master it through a period of practice. Abdominal breathing can effectively remove excess fat from the abdomen and is the preferred exercise for beauty-loving women.

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.

Progressive exercises for introductory abdominal breathing.

The right way to breathe in the abdomen.

1. Inhale: Take a supine or comfortable sitting position, put one hand on the belly button of the abdomen, relax the whole body, breathe naturally first, and then inhale to expand the abdomen outward to the maximum extent, so that the abdomen is bulging and the chest remains still.

2. Exhale: The abdomen is naturally concave, and the fluid is closed towards the spine, and the chest remains still. Contraction the abdomen as much as possible to exhale all the exhaust gases out of the lungs, and in doing so, the diaphragm naturally rises.

Keep the rhythm of each breath consistent, and carefully feel the abdomen falling together.