Abdominal breathing training method

Abdominal breathing training can better help us expand our lung capacity and improve cardiopulmonary function. It can also reduce lung infections, expand lung capacity, and improve cardiopulmonary function. However, how to use the correct method to make abdominal breathing training effective requires following certain steps.

1. To practice abdominal breathing well, you must first choose the right place and time. The best location is in the woods, on the balcony, etc. where the air quality is good. In terms of time, it is generally better to practice in the morning as the air is fresh.

2. When you inhale, your abdomen will bulge slowly. Inhale deeply and slowly. When inhaling, breathe in through your nose, the slower the better, keep your mouth closed and your lungs still. The whole body should be relaxed, shoulders should not be raised, and hands should hang naturally. It is best to practice while standing or sitting.

3. To ensure that you inhale into your abdomen, press your hand one inch below your navel. When the air naturally enters the apex of your lungs, you should feel your hand being pushed out a little.

4. When exhaling, contract your abdomen inward as much as possible and keep your chest still. At this time, exhale the air from your mouth slowly, and do not inhale while exhaling.

5. Control your breathing time. Generally, it is best to control each breath at about 15 seconds. When inhaling, control it at 4-6 seconds. People with good physique can hold their breath for 1-2 seconds; when exhaling, control it at 2-4 seconds. Those who are capable can hold their breath for 1-2 seconds.

6. When practicing abdominal breathing, you should maintain a calm state of mind, so that you can achieve the best effect. If you are in a bad mood or lack patience, your breathing will be uneven and the exercise will not produce satisfactory results.