Diaphragmatic breathing method

Diaphragmatic breathing, also known as abdominal breathing, is a breathing method that involves consciously controlling the movement of the diaphragm. Long-term diaphragmatic breathing can have certain health benefits for the heart and lungs. It can reduce lung infections, strengthen heart function, and enhance the power of the digestive system, among other benefits. However, most people have never heard of this breathing method, let alone how to do it. Let me introduce it to you in detail.

Introduction to Breathing Techniques

Abdominal breathing is mainly based on diaphragm movement, and the upper and lower diameters of the thorax increase during inhalation. Normal abdominal breathing takes about 10-15 seconds and can inhale about 500 ml of air. During abdominal breathing, the diaphragm will drop and the abdominal pressure will increase, and it will feel as if the air is entering the abdomen directly. At this time, if you put your hand on your belly button, you will feel your hand slightly lifted up and down.

Practice Method

Abdominal breathing Lie on your back or sit in a comfortable meditation position and relax your whole body.

Observe your natural breathing for a while.

Place your right hand on your belly, navel, and your left hand on your chest.

As you inhale, expand your abdomen as much as possible, keeping your chest still.

As you exhale, contract your abdomen inward as much as possible, keeping your chest still.

Repeat this cycle, keeping the rhythm of each breath consistent. Carefully feel the rise and fall of your abdomen.

After practicing for a period of time, you can take your hands away and just focus on the breathing process.

Precautions

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Abdominal breathing

First, breathe deeply and slowly.

Second, breathe in through your nose and out through your mouth.

Third, each breath should be within 15 seconds. That is, take a deep breath (puff up your belly) for 3-5 seconds, hold your breath for 1 second, then exhale slowly (retract your belly) for 3-5 seconds, and hold your breath for 1 second.

Fourth, 5-15 minutes each time. 30 minutes is best.

Fifth, for people in good health, the breath-holding time can be extended, and the breathing rhythm can be slowed down and deepened as much as possible. People with poor health do not have to hold their breath, but they must take a full breath. Practice 1-2 times a day, sitting, lying, walking or running, until you feel slightly warm and sweaty. Try to inflate and retract your abdomen 50-100 times. If saliva comes out of your mouth during breathing, swallow it slowly.