What are the methods of respiratory function training?

After middle age, as people age, problems will arise with their cardiopulmonary function, and in severe cases, they will experience difficulty breathing, etc. These diseases are very harmful, so prevention work must be done in advance. The best way is to do respiratory function exercises. The purpose of the exercise is to strengthen the endurance of the diaphragm, which can enhance the body's mobility and prevent difficulty breathing, etc. So what are the specific methods of exercising respiratory function?

Breathing function training method:

1. Abdominal breathing

When doing abdominal breathing, you can choose to stand, sit or lie flat. The semi-recumbent position is most suitable for beginners. Steps: Half-bend your knees (or place a small pillow under your knees) to relax your abdominal muscles; place your hands on the front chest and upper abdomen respectively; inhale slowly through your nose to relax your diaphragm, and the hands on your abdomen will feel lifted up, while the hands on your chest will remain in place; exhale through your mouth (with pursed lips) to contract your abdominal muscles, and the hands on your abdomen will feel dropped. Repeat each abdominal breathing 8 to 10 times, 2 to 4 times a day.

2. Pursed Lip Breathing

Inhale through the nose with your mouth closed; exhale with your lips pursed into a whistle shape, tighten your abdomen, lean your chest forward, and exhale slowly; the ratio of inhalation to exhalation time should be 1:2 or 1:3; exhalation flow rate: enough to tilt the candle flame 15 to 20 cm away from your lips without going out. 10 to 20 minutes each time, twice a day.

3. Whole body exhalation exercise

Shoulder lifting exercise: Stand with your hands hanging naturally; raise your shoulders while inhaling; lower your shoulders while exhaling. Chest muscle exercise I: Cross your hands over your chest and inhale; press your chest with both hands and exhale while stretching your head back; inhale, and exhale while returning your head to its original position. Chest muscle exercise II: Cross your hands on the headrest and inhale; raise your hands while exhaling; at the end of exhalation, tilt your head forward slightly and inhale; return your hands to the headrest while exhaling. Back muscle exercise: clasp your hands together before and after your chest and inhale; while exhaling, fully stretch your hands and inhale again; while exhaling, return your hands to their original position. Intercostal muscle exercise: Place one hand on the temple and the other hand on the opposite side of the waist, inhale; while exhaling, lean the body to one side and then return to the original position; change direction and do it again. You can start with 1~2 times each time and gradually increase to 4~6 times each time, 1~2 times a day, according to your ability.

Studies have shown that respiratory function exercises can improve the patient's lung function to a certain extent. This may be closely related to respiratory function exercises increasing vital capacity, maximum ventilation, reducing residual volume, prolonging inhalation and exhalation time, and promoting the excretion of carbon dioxide. It can effectively improve the patient's respiratory muscle strength, while also supporting positive energy, strengthening physical fitness, and avoiding the influence of adverse factors, thus improving lung function.

Just like other exercises, the most important thing to achieve the effect and purpose of respiratory function exercises is to persevere and stick to it every day. Only in this way can we form good habits, achieve short-term and long-term improvements in respiratory function, and ultimately achieve the goal of controlling the disease, improving living ability and quality of life.