● Abdominal breathing Abdominal breathing is mainly diaphragmatic movement, and the upper and lower diameters of the thorax increase when inhaling. Normal chest breathing takes about 10- 15 seconds, and you can inhale about 500 ml of air. During abdominal breathing, the diaphragm will drop and the abdominal pressure will increase. It feels as if air has entered the abdomen directly. At this time, if you put your hand on your navel, you will feel your hand slightly lifting up and down.
Most of us, especially women, mostly use chest breathing, but the ribs move up and down and the chest expands slightly. Many alveoli at the bottom of the lung have not fully expanded and contracted, so they can't get good exercise. In this way, oxygen cannot be completely delivered to all parts of the body. After a long time, various organs of our body will be deprived of oxygen to varying degrees, and many chronic diseases will occur.
Therefore, learning to breathe can effectively increase the oxygen supply of the body, purify the blood and make the lung tissue stronger. So that we can better resist respiratory diseases such as colds, bronchitis and asthma; At the same time, because the diaphragm and intercostal muscles are also exercised during breathing, our vitality and endurance will increase accordingly, and our energy will be more abundant. The following methods can help you judge whether your breathing style is healthy:
If the chest and abdomen tighten when inhaling, but expand when exhaling, it means that the breathing mode is wrong.
If the hand placed on the chest fluctuates more than the hand placed on the abdomen, or the hand placed on the abdomen hardly moves, it means that the breathing mode is unhealthy and the breathing is too shallow and short.
Learn to breathe deeply, especially abdominal breathing, so that you will be healthier!
Abdominal breathing and lip contraction exhalation can strengthen the muscle strength and endurance of the respiratory muscles of the chest and diaphragm, and are simple and easy to operate, and can be carried out at home at any time.
Abdominal breathing refers to the breathing method that makes the abdomen bulge when inhaling and sag when exhaling. Choose which posture to exercise, and ask the doctor to choose standing position, sitting position or supine position according to the condition. Semi-recumbent position is most suitable for beginners. Bend your knees by half (or put a small pillow under your knees) to relax your abdominal muscles. Put your hands on your chest and upper abdomen respectively. When inhaling slowly through your nose, your diaphragm will relax, and your hand on your abdomen will feel lifted, while your hand on your chest will stay in place. When exhaling, the abdominal muscles contract and the hands in the abdomen feel descending. Patients can practice every day for 5- 15 minutes, preferably 5-7 times, and gradually develop a stable and slow abdominal breathing habit. It should be noted that breathing should be deep, long and slow, and try to use your nose instead of your mouth.
Training abdominal breathing is helpful to increase ventilation, reduce breathing frequency, increase cough and expectoration ability, and relieve dyspnea symptoms.
Breathing with lips contracted is to inhale through the nose and exhale with lips contracted, that is, when exhaling, the abdomen contracts, the chest leans forward, and the lips contract and whistle, so that the gas can be exhaled slowly through the narrowed mouth. The inspiratory and expiratory time ratio is 1: 2 or 1: 3. Take a deep breath as far as possible, breathe slowly, and the lips contract moderately without any effort. 7-8 times per minute, exercise twice a day, each time 10-20 minutes.
● Training abdominal breathing is beneficial to qigong, yoga, weight loss and other enthusiasts! In addition, there are surprises for friends who like singing and their voices!
● Abdominal breathing is applied to the principle of vocalization. When the magnetic sound is emitted, abdominal breathing is used as the power, and the chest cavity is inflated to keep the buzzer shape. The airflow comes from the back of the maxilla and is discharged from the mouth smoothly and evenly. Some people's voices are quite magnetic, and this is the secret. Usually you can do exercises such as fast breathing and slow breathing, slow breathing and fast breathing, slow breathing and slow breathing. When practicing fast, imagine yourself as "a surprise moment like seeing a friend I haven't seen for a long time", and when practicing slowly, imagine yourself as "smelling a fresh and elegant flower fragrance". It is the key to keep the shape of the chest expanding when breathing.