Abdominal breathing is a must learn item in yoga.
It is a very important part.
Breathing right can not only help us relax our body and mind, but also help us lose weight! Regular use of this breathing method can regulate physical and mental health and expel turbid Qi from the body.
I.
how does abdominal breathing regulate the body? 1.
Gastrointestinal people in abdominal breathing, because abdominal muscle tension and relaxation occur alternately, so that local muscle capillaries also shrink and relax alternately.
Thus, it accelerates the blood circulation, expands the supply of oxygen, is also conducive to the elimination of metabolites, and plays a role in adjusting and promoting the organs and tissues of the whole body; In addition, the contraction and relaxation of abdominal muscles is also a good massage.
It can promote the movement of stomach and abdomen and change the digestive function.
At the same time, the abdominal muscle is the driving muscle of defecation, so regular abdominal breathing exercise is also conducive to prevent habitual constipation.
2.
The biggest feature of pulmonary {abdominal breathing is that it can increase the range of activity of diaphragm, and the movement of diaphragm directly affects the ventilation of lung.
Studies have shown that for every 2 cm of diaphragm falling, lung ventilation can increase by 250 to 300 ml.
Adhering to abdominal breathing for half a year can increase the range of diaphragm activity by four centimeters.
This is of great benefit to the improvement of pulmonary function.
It is one of the important rehabilitation methods for senile emphysema and other pulmonary ventilation disorders.
3.
Improving the spleen and stomach can improve the function of abdominal organs.
It can improve the function of spleen and stomach, is conducive to soothing the liver and gallbladder, and promote bile secretion.
Abdominal breathing can reduce blood pressure by reducing abdominal pressure, which is very good for patients with hypertension.
4.
Calming the mind and improving intelligence # abdominal breathing can regulate the mood of the human body, and then play the role of calming the mind.
And it has a certain effect on brain development and intelligence improvement.
Because during abdominal breathing, Qi will stay in our Dantian, which can regulate the excitement of the brain.
5.
To eliminate fatigue, fatigue is usually caused by lack of energy and oxygen.
You need to do deep inspiratory exercise to supplement oxygen.
Cross your hands in front of your lower abdomen in a horizontal position, palm up, then inhale, and slowly lift your hands up to your lower jaw.
Turn your palms down, put your crossed hands down again slowly, exhale with the tip of your lips and make an “F” sound 10 times.
6.
Treatment of headache.
Lack of oxygen often causes headache.
When inhaling, lift your shoulders, and then exhale slowly, with your shoulders drooping.
Or use the double lip closure method.
When exhaling, close your lips gently, and blow out the air through the resistance of your lips for 10 times.
7.
Promote pelvic blood flow abdominal breathing also includes pelvic movement, that is, while making abdominal breathing, cooperate with anal retraction and anal relaxation movement and abdominal lifting, in order to promote pelvic blood flow.
Because the organs in the pelvic cavity involve the human endocrine system, reproductive and urinary system, which can not be ignored.
2、 How to do abdominal breathing? The preparation work before abdominal breathing exercise is to quit drinking, defecate and relax your belt.
Choose a place with fresh air, or stand or lie, with unlimited posture.
Today, Xiaobian has sorted out two breathing practice methods.
As long as you practice breathing correctly, you can not only lose your belly, but also help you solve the problems of low back pain and cervical pain.
Don’t doubt it.
It’s so wonderful! 01 abdominal breathing • lie on your back and bend your knees • put your hands on your abdomen and chest • now try to close your eyes, inhale and feel your abdomen slowly bulging outward • when exhaling, feel your navel looking inward and downward for your spine • breathe as deep and long as possible and fully feel your body tips: practicing abdominal breathing can not only help your stomach peristalsis, but also massage your psoas muscles, It can also solve the waist pain.
Adhering to abdominal breathing for a long time can also strengthen the strength of transverse abdominal muscle and help thin abdomen! Let’s observe the lower abdominal breathing from the state of sitting and standing on the side.
Pay attention! Don’t let your shoulders rise with your breath.
That’s why many people don’t breathe.
Breathing with your shoulders for a long time can easily lead to tension in your shoulders and neck.
02 breathe through the diaphragm • sit ready and prepare an extension belt • put the extension belt in the middle of your back and waist, cross each other forward, and hold both ends of the extension belt with both hands • inhale, Feel the ribs expand outward, the diaphragm drops • exhale, feel the ribs retract inward, and the diaphragm rises • at this time, gently stretch the stretching band with both hands to help the ribs retract more.
Be careful not to exert too much force, and just apply a little pressure.
Tips: do you know? Using the stretching belt to assist in breathing can also solve the problem of rib valgus! At the same time, I still remind you not to shrug.
When practicing breathing, you should fully feel the changes of abdomen and chest! 03 prone practice • then observe from the back why abdominal breathing can relax the psoas major muscles • lie on your back, close your eyes, relax your body and mind, especially your shoulders • inhale, feel the whole abdomen like a balloon full of air, and even the whole lower back feel the expansion • the direction of force, please pay attention to the green arrow exhale on the picture, Belly button inward looking for spine tips: be sure to calm down and feel! Modern people are particularly prone to tension, anxiety and emotion! This is also closely related to the breathing mode.
Practice breathing more and bring the spirit of yoga into your daily work and life.
You will find it easier to be satisfied and happier!..
