What are the effects of abdominal breathing?

As we all know, abdominal breathing is to move the diaphragm up and down. When you inhale, the diaphragm descends and pushes the internal organs downward, so the stomach expands instead of the chest. Therefore, when you exhale, the diaphragm will rise higher than usual, allowing you to take deep breaths and expel more carbon dioxide that tends to stagnate at the bottom of the lungs. So what are the effects of abdominal breathing? Let’s learn about it in detail below.

Abdominal breathing can be divided into two types: normal breathing and reverse breathing. Normal breathing means gently expanding the abdominal muscles when inhaling. On the premise of feeling comfortable, try to inhale as deeply as possible, and then contract the muscles when exhaling. Reverse breathing is the opposite of normal breathing, which means gently contracting your abdominal muscles when you inhale and relaxing them when you exhale. Breathing in this manner becomes gentle, occupying only about half of the lungs' capacity. Gently press the tip of your tongue against the roof of your mouth. The subtle difference between reverse breathing and normal breathing: breathing only involves the lower abdominal muscles, that is, the pubic area just below the navel. Gently contract the muscles in this area as you inhale, and relax as you exhale.

The role of abdominal breathing

It can increase the range of motion of the diaphragm, and the movement of the diaphragm directly affects the ventilation capacity of the lungs. Studies have shown that for every centimeter the diaphragm descends, lung ventilation can increase by 250 to 300 ml. If you persist in abdominal breathing for half a year, the range of motion of the diaphragm can increase by four centimeters. This is very beneficial for improving lung function and is one of the important rehabilitation methods for senile emphysema and other pulmonary ventilation disorders.

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 reduce the possibility of 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, it can calm the mind and improve intelligence.

The above is all about the effects of abdominal breathing. Abdominal breathing can be performed while running, walking, sitting, lying down, or during breaks or after school. This exercise is convenient and easy to perform. If you stick to it every day, it will be of great significance in eliminating abdominal fat, removing abdominal waste, improving abdominal blood circulation, and promoting the vital activities of the abdominal and pelvic organs.