How to do diaphragmatic abdominal breathing

Diaphragm abdominal deep breathing is a good way to strengthen the lungs. It makes the diaphragm drop when breathing, which can squeeze the lower organs, so the stomach will expand, but the chest will not. This breathing method can expand vital capacity, improve cardiopulmonary function and reduce lung infection. So, how to do diaphragm abdominal breathing?

How to do abdominal breathing of diaphragm? To practice abdominal breathing well, we must first choose the right place and time. It is best to choose places with good air quality, such as forests and balconies. In terms of time, it is better to practice in the morning, and the air is fresh in the morning.

When inhaling, your abdomen bulges slowly, and you should inhale deeply and slowly. Inhale through your nose, as slowly as possible. Shut up and keep your lungs still. Relax your whole body, don't lift your shoulders, and your hands naturally droop. It is best to practice standing or sitting.

In order to ensure that you are sucked into the abdomen when inhaling, you can hold your hand one inch below your navel. When the air naturally enters the tip of your lungs, you should feel your hand pushed out. When exhaling, try to contract your abdomen inward and keep your chest still. At this point, breathe out the airflow in the outlet for a long time, and don't inhale while exhaling.

Control the time of breathing. Generally speaking, it is best to hold your breath for about 15 seconds, and control it for 4-6 seconds when inhaling. People in good health can hold their breath 1-2 seconds; When exhaling, control it to 2-4 seconds, and those who have the ability can hold their breath 1-2 seconds.

Keep a calm heart when practicing abdominal breathing? State, so together will achieve the best effect. If you are in a bad mood and have no patience, your breathing will be uneven and your practice will not achieve satisfactory results. This breathing method has the advantages of expanding vital capacity, improving cardiopulmonary function and reducing lung infection.

Anal breathing 1. Sit in a kneeling position first, and then adjust your breathing; Then slowly inhale by the strength of the abdomen. While inhaling, the anus gradually tightens. Think about the feeling of inhaling air from the anus.

2. After the abdomen is filled with air, compress the abdomen this time, just like squeezing air behind your back.

3. Then bulge your abdomen, as if to squeeze the air from your back onto your head.

4. When exhaling, exhale slowly, as if to squeeze air into the heart and chin; The contracted anus gradually relaxes with exhalation. As soon as the abdomen is compressed, the degree of anal contraction will be more important than expected. Repeating the steps of 1 ~ 4 for about ten minutes can make the functional handover between sympathetic nerve and parasympathetic nerve smoother. Please try this method. In addition, all forging methods must be carried out continuously. If you can trust them and persevere, I believe you will get the result you want.