Stamp the blue words on it and pay attention to us! Breathing is the key to maintaining life.
Breathing has been with us since we came to earth.
Studies have shown that conscious breathing can relieve stress, reduce emotional fluctuations, improve sleep, and reduce the impulse of desire and addiction.
Breathing can calm the brain and think more clearly.
Breathing is the soul of yoga.
Yoga posture without breathing is gymnastics.
Breathing is the bridge between body and consciousness.
Unless otherwise specified, yoga usually adopts abdominal breathing, nasal inhalation and snoring.
How to breathe freely? 01 breathe freely in your abdomen for another simple test.
Put your right hand on your abdomen, bend your abdomen outward and push your hand forward when inhaling.
Will your abdomen move forward? When you inhale, the diaphragm between the abdominal cavity and the chest cavity will sink, the space of the abdominal cavity will be reduced, the organs will be squeezed, and the abdomen will protrude outward.
02 take a simple test by breathing freely in your chest.
Put your hands on both sides of your ribs, not on the lower side.
Then inhale fully.
Can your ribs push your palms to both sides? Most people can’t do it.
Some people are used to breathing in the abdomen and bring the breath to the abdomen without moving their ribs.
However, the lungs are in the chest, surrounded by ribs.
When you want to bring full breath to the lungs, the chest needs to expand to have room for the lungs, and the ribs need to expand outward.
One of the functions of yoga breathing method ★ massage the internal organs ★ yoga breathing method, especially abdominal breathing method, can wake up every cell constituting the body, and transfer the energy in oxygen to them to keep them alive, so yoga has the effect of delaying aging.
At the same time, yoga breathing can promote blood circulation, promote the decomposition of fatigue substances in the body as soon as possible, and massage the internal organs through the large-scale up and down movement of the diaphragm, speed up the discharge of accumulated waste in the body, and purify the internal environment from inside to outside.
The second function of yoga breathing method ★ controlling emotion ★ our autonomic nerve does not move based on human will.
However, we can control the autonomic nerve by controlling the movement of “exhaling” and “inhaling”, so there is the sentence “disordered breathing, disordered heart”.
There are two kinds of autonomic nerves in the human body – sympathetic and parasympathetic.
When inhaling, the sympathetic nerve that excites the body is working, and when exhaling, the parasympathetic nerve that makes the body dormant is working.
Therefore, we can adjust the balance of sympathetic nerve and parasympathetic nerve by changing the rhythm of exhaling and inhaling.
Rhythmic, deep and slow breathing and a peaceful and satisfied state of mind complement each other.
Uneven breathing will interfere with the rhythm of the brain, leading to physical, emotional and spiritual hindrance, resulting in internal conflicts, personality disorders, lifestyle disorders and even diseases.
Next, I will introduce several yoga breathing methods to lay a good foundation for future practice of breath regulation, and also help us enter the door of learning yoga breathing.
01 abdominal (or diaphragmatic) breathing uses the lower lobe of the lungs to breathe, feeling that only the abdomen is agitating, and the chest is relatively motionless.
Exercise method: lie down in a corpse posture and relax the whole body; Do not control in any way, breathe completely naturally; Put your hands on your abdomen, breathe in slowly through your nostrils, relax your abdomen, feel the air being sucked towards your abdomen, and your hands can feel the abdomen lifting higher and higher.
In fact, the diaphragm drops, pressing the air into the bottom of your abdomen; When exhaling, slowly contract the abdominal muscles, and the diaphragm rises to expel the air from the lungs.
Tip: abdominal breathing is the most natural and effective way to breathe.
However, due to stress, poor posture, tight clothing and lack of exercise, this way of breathing is often forgotten.
Once people restore the correct way of breathing, their physical and mental state can be greatly improved.
02 chest breathing uses the middle lobe of the lungs to breathe, feeling that the chest is expanding and contracting, and the abdomen is relatively motionless.
Practice method: sit well in a meditative posture, or lie on your back in a corpse posture to relax your whole body; Stop using the diaphragm, inhale by slowly expanding the thorax, and feel each rib move outward and upward; By relaxing the chest muscles, exhale, feel the chest contraction, and squeeze the air out of the lungs; Breathe slowly and deeply, and remain fully aware.
Tips: chest breathing is often used for physical exercise, exertion, pressure and tension, so that the body can get more oxygen.
If these tensions are over, it is not suitable to use chest breathing, which will cause continuous tension.
03 clavicular breathing uses the upper lobe of the lung to breathe, the chest cavity expands to the maximum extent, and the upper ribs and clavicles are pulled upward by the neck, throat and sternum muscles.
Exercise method: lie on your back in the upright posture to relax your whole body; Chest breathing for a few minutes, fully expand the thorax, fully open the ribs, and continue to inhale more air until you feel the expansion of the upper lungs at the bottom of the neck; Shoulders and collarbones should also be slightly raised; Exhale slowly, relax the bottom of the neck and the upper part of the chest, and then relax other parts to return to the original position.
Tip: in daily life, clavicular breathing is only used when you are extremely overdrawn or have airway obstruction (such as asthma).
04 complete breathing uses the upper, middle and lower lobes of the lungs to breathe.
Practice method: sit well in a meditative posture, or lie on your back in a body straightening posture to relax your whole body; Inhale slowly and deeply, let the abdomen expand completely, and then the chest cavity begins to expand outward and upward.
After the ribs expand completely, inhale some gas until you feel the expansion of the upper lobe of the lung; Relax the bottom of the neck and the upper part of the chest, contract the chest, then contract the abdominal cavity, and exhale.
Tips: you can practice at any time, especially when you are highly nervous or angry, which can calm your nerves and calm your qi.
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