There are two key points in learning to breathe correctly. One is to slow down the inhalation speed, that is, to inhale evenly and slowly when inhaling, so that the gas fills the alveoli; The second is to spit it out forcefully, so that all the waste can be discharged from the body and more gas can be exchanged. The most scientific way to breathe is: Breathe-stop (hold your breath 10-20 seconds)-Breathe, which can enhance the excitability of parasympathetic nerves, increase the number of bowel sounds, facilitate digestion and absorption, and thus benefit health and longevity.
Another advocated breathing method is the total breathing method based on deep abdominal breathing, which gradually makes the muscles such as lungs, ribs and diaphragm move to the maximum extent during breathing and fills the lungs with air. Although we should practice deliberately at first, the ultimate goal is to integrate into life, and all kinds of postures and movements are combined with breathing. This will better grasp the strength and rhythm of the body and improve efficiency. For example, when breathing and climbing a mountain, there will be no mountain symptoms such as headache; You can swing farther in golf. This breathing method can be practiced on buses, while walking, at work and in front of trees in parks. Especially in the face of sudden negative situations, breathing can adjust the body and mind in time and stabilize the mood.
In the fresh outdoor air, you can also take more deep breaths consciously. The specific method of breathing is to inhale slowly through the nostrils first. During inhalation, the chest will lift, the abdomen will bulge slowly, and then continue to inhale, so that the whole lung will be filled with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5- 10 seconds, then hold your breath for 5- 10 seconds, pause for 2-3 seconds, and start breathing again. Repeated practice will become the correct breathing method. Long-term physical exercise can also improve breathing. For example, swimming can make people's vital capacity as high as 5000-7000 ml; It is much larger than the average person's 3000-4000ml；; Long-distance running has the most obvious improvement on the maximum oxygen uptake; Push-ups can improve the muscle capacity around the chest wall and increase the strength of the respiratory muscles.