How to do abdominal breathing correctly?

Abdominal breathing is very important for people who practice yoga and voice training. It can cause the abdomen to expand and increase lung capacity. Many people don’t know how to do abdominal breathing. When practicing abdominal breathing, you should choose a place with good air.

1. Choose a suitable place and time.

Abdominal breathing is very particular about the choice of location. It is best to choose a place with good air quality, such as in the woods, on the balcony, etc. You can also go to the grass in the park around the community. It is generally better to practice in the morning when the air is fresh and you feel refreshed.

2. Method

When inhaling, close your mouth and breathe in through your nose. Inhale deeply and slowly, while your abdomen slowly inflates. The slower the better, and do not move your lungs. While inhaling, relax your whole body, do not raise your shoulders, and let your hands hang naturally on both sides of your legs. If you are sitting, place them on your legs. When inhaling, press your hands one inch below your navel. When the air naturally enters your lungs, you should feel your hands being pushed out a little. This is to ensure that the air is inhaled into the abdomen when you inhale. This is a good method for beginners. As you exhale, contract your abdomen inward as much as possible, keeping your chest still. Exhale a long stream of air from your mouth (note that you should exhale through your mouth now, while you just said to inhale through your nose), and be sure not to inhale again while exhaling.

3. Control your breathing time.

When inhaling, control it within 4-6 seconds. People with good physical fitness can hold their breath for 1-2 seconds. When exhaling, control it within 2-4 seconds. People who are capable can hold their breath for 1-2 seconds. It is best to control each inhalation and exhalation at around 15 seconds. Don't pursue the length of time too much. The longer is not necessarily better.

4. Special Tips

Abdominal breathing is actually the process of returning to the origin, the original baby posture, and relaxation is the most important thing. When practicing abdominal breathing, avoid raising your shoulders or tensing your facial muscles.