What kind of breathing is the healthiest?

The healthiest way of breathing is called chest-abdomen combined breathing, which is one of the most natural ways of breathing in yoga meditation, the most ideal and scientific way of breathing in singing, and the correct way for broadcasters to make sounds. Regular practice can gently massage the organs of the chest and abdomen, enhance their functions, and fully relax the body and mind, which is obviously beneficial to physical and mental health.

Thoracoabdominal combined breathing is a kind of breathing and controlled breathing that depends on the cooperation of pectoral muscle, diaphragm and abdominal muscle.

1. Inhale deeply and inhale vertically down to the bottom of the lungs through the mouth and nose.

2. Exhale uses the power of the diaphragm to maintain the feeling of waist and abdomen expansion and exhale evenly and slowly. The diaphragm should still feel sinking when inhaling.

When practicing, you can lie on the bed and relax and breathe naturally. Pay attention to the feeling that the lower abdomen naturally protrudes when inhaling, and the rib back and waist naturally open and prop up. Inhale to normal level and exhale naturally. Pay attention to the collapse of ribs and the gradual loosening of abdominal wall. Remember how you feel when you inhale, and then practice. If you find yourself shrugging when inhaling, it must be wrong, because you don't shrug when inhaling while sleeping. As long as you shrug your shoulders, your breath will not sink.

After all the residual gas in the body is spit out, consciously emphasize the feeling of "sucking to the swollen bottom, ribs opening and abdominal wall opening" when inhaling, and breathe slowly. In the process of inhalation, it is emphasized that the costal back is gradually expanded and the abdominal muscles are gradually concentrated in the "Dantian". The abdominal wall gradually tightens "standing" from a relaxed state. Adjust the sense of control of the inspiratory muscles and expiratory muscles when inhaling slightly more than 50% or 60% of the daily natural inhalation; Hold your breath for a moment, then exhale slowly immediately.

Pay attention to two points when exhaling:

First, try to keep the two helpers open and supportive (in fact, they will still collapse and take back some);

Second, in this coordination of respiratory muscles, focus on the feeling that abdominal muscles contract and send air to the outside. This exercise is mainly to experience the feeling that abdominal muscles participate in inhalation and exhalation control, especially abdominal contraction and exhalation, in the mode of chest-abdomen combined breathing. With the enhancement of respiratory control ability and the coordination ability between diaphragm and abdominal muscle, the inspiratory volume can be increased to 80% or 90% full, as long as attention is paid not to have obvious choking feeling when exhaling.

You can light the candle when you practice breathing evenly and slowly, and let the flame blow down but not go out when you exhale.