Detailed explanation of the correct method of reverse breathing

Nowadays people are more concerned about health preservation. There are many ways to maintain health, and reverse breathing is currently a popular exercise method for maintaining health and beauty. Reverse breathing is a method of exhaling and releasing air while relaxing the whole body to achieve the purpose of health preservation. It is a good way of self-regulation. Let us relax ourselves and exercise to make our bodies healthier. Let me briefly introduce some effective exercise methods to you for your reference.

The main thing is to relax, standing, sitting or lying down naturally. When you inhale, your lower abdomen should be concave. When you exhale, your lower abdomen bulges.

Note the following points :

First , breathe deeply and slowly.

Second , breathe through your nose instead of your mouth.

Third , each breathing should be controlled within 15 seconds. That is, take a deep breath for 3-5 seconds, hold your breath for 1 second, and then exhale slowly for 6-10 seconds. When you have a deep level of skill, you can extend the time appropriately.

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.

Reverse abdominal deep breathing is a good way to strengthen the lungs. Reverse abdominal breathing has the following benefits :

First , expand lung capacity and improve cardiopulmonary function. It can expand the chest cavity to the maximum extent, allowing the alveoli in the lower lungs to expand and contract, allowing more oxygen to enter the lungs and improving cardiopulmonary function.

Second , reduce lung infections, especially pneumonia.

Third , it can improve the function of abdominal organs. It can improve the function of the spleen and stomach, help soothe the liver and promote bile secretion. Abdominal breathing can lower blood pressure by reducing abdominal pressure, which is very beneficial for patients with hypertension.

Fourth , the increased oxygen intake provides the brain with adequate oxygen, which is beneficial for calming the mind and improving intelligence. Sufficient oxygen intake will activate the Qi and blood, which is beneficial for faster recovery from injuries. Regular practice of this breathing method will indeed help people recover faster than the average person!

Because it is the opposite of normal abdominal breathing, it is called "reverse abdominal breathing". This breathing method increases the range of motion of the chest diaphragm, which exercises your internal organs invisibly, and is therefore also one of the “breathing exercises” for strengthening your body.

Most of the internal power training methods in traditional martial arts use reverse abdominal breathing. The famous Shaolin White Crane Calling Yang Gong is reverse breathing, and Tai Chi also regards this breathing method as one of the means of health preservation.