Principles and benefits of abdominal breathing, abdominal breathing skills
principles and benefits of abdominal breathing
Most people belong to chest breathing, especially when they are nervous, anxious or under pressure. In order to breathe faster, they often take chest breathing, because they are prone to chest pain, suffocation, dizziness, and even hyperventilation. Abdominal breathing adopts slow and deep breathing training, which can not only reduce the impact of chest breathing, but also have the following advantages to make breathing more efficient. In addition to improving sleep, it is also good for the body. It is also a common way to teach relaxation skills in clinic.
full gas exchange
Abdominal breathing is to stretch the diaphragm between the chest and abdomen downward, so as to expand the breathing space, inhale more fresh air, and exhaust the waste gas in the body through deep exhalation, so as to continuously let the body breathe deeply and help the body fully exchange gas.
Abdominal breathing adopts a slow and deep breathing method, which can stimulate and strengthen the parasympathetic nervous system "in charge of relaxation" in the autonomic nervous system, reduce the excessively tight body and mind, and achieve the effect of physical and mental relaxation.
turn your attention to
When using abdominal breathing, focus your attention on deep inhalation and deep vomiting. Therefore, you can divert your attention from tension or pressure. When you put down your thoughts, it also helps to reduce tension and anxiety.
maintain body function
Because abdominal breathing can effectively exchange gas, improve the body's oxygen content, help promote blood circulation and metabolism, and achieve the effect of improving or maintaining the body.
abdominal breathing technique
abdominal breathing Tips 1. Fully exhale
Make one or two full exhalations first. This exhalation can discharge the air from the bottom of your lungs, making your lungs appear vacuum, so that the next inhalation is a deep breath, and it is easy to be an abdominal breath.
abdominal breathing tips II. Nasal suction and Mouth Spitting
Beginners can try to exhale with their mouth. Usually, exhaling with their mouth can control more air. Then, inhale slowly with their nose, and use the way of "nose inhalation and mouth exhalation" for abdominal breathing, which is easier to start; If you are proficient, you can also use the method of "nasal inhalation and nasal vomiting".
abdominal breathing tips III. invisible balloon
You can imagine that there is an invisible balloon in your stomach, and then feel it with your hands on your abdomen. When your mouth exhales, you spit out the air of the balloon in your stomach, so you can feel the decline of your abdomen; When the nose inhales, fill the balloon in the stomach, and you can feel the bulge of the abdomen.
abdominal breathing tips IV. press the abdomen
If you feel it is difficult to breathe air into your abdomen, you can try to gently press your abdomen when you exhale, spit more with the air, and let the air push your hand up when you inhale slowly and deeply.
how to do abdominal breathing
abdominal breathing step 1: comfortable preparation posture
Take a very comfortable sitting position and gently move your body to make you feel that your body is sitting easily; Lie flat on a comfortable blanket, bend your knees, separate your feet by about 20 cm, extend your toes comfortably outward, and close your eyes. Make sure you are ready to start relaxing at this time!
abdominal breathing step 2: pay attention to exhalation and inhalation
You can slowly fold your hands and put them on your abdomen, feel the warm touch of your hands, pay attention to your hands, abdomen and breathing, and pay attention to the invisible balloon in your stomach below your hands.
abdominal breathing step 3. Abdominal breathing circulation
Exhale with your mouth first, try to exhale more air, and pay attention to how your abdomen drops; Then slowly and deeply inhale through your nose to your abdomen. When you inhale, pay attention to how your abdomen bulges. When you inhale, your chest fluctuates very little or rises slightly with the bulge of your abdomen.
abdominal breathing step 4. Continue to feel relaxed
When you feel comfortable with step 3, please continue and repeat abdominal breathing; Inhale slowly from the nose and make a quiet and relaxed hissing sound when exhaling from the mouth. Like a breeze slowly passing through the mouth, your mouth, tongue and chin will relax. Focus on the sound you make when you exhale and feel your breath. You become more and more relaxed.
when is abdominal breathing good
abdominal breathing opportunity 1. Prepare to go to bed
If it is difficult to fall asleep, it is suggested to practice abdominal breathing at a fixed time before going to bed, or it can become a ritual before going to bed, such as the 4B ritual before going to bed arranged by the sleep management staff.
abdominal breathing time 2. Wake up in the middle of the night
If you are half awake and often wake up and it is not easy to fall asleep again, you can also practice abdominal breathing when you wake up in the middle of the night. If you can, based on the principle of sleep health education, we hope to leave bed to practice abdominal breathing. You can go to the sofa in the living room or the chair beside the bed to practice until you feel relaxed and sleepy, and then go back to bed, Let the bed and sleep have a stronger and more direct connection.
timing of abdominal breathing 3. Before pressure comes
Before you know that the pressure is coming, you can take a short time to practice abdominal breathing, such as before the exam, before attending a major occasion, or before giving a speech or performance. Before you know that the anxiety may increase next, you can spend 10 minutes practicing abdominal breathing. Under the condition of reducing the anxiety first, you may also be able to cope with the next stress events more easily!
abdominal breathing time IV. any time point
When you are proficient in abdominal deep breathing, you can practice at any time of the day for about 10 minutes at a time, whether you are sitting, lying down or even standing. Focus on the ups and downs of your abdomen and the relaxing hiss when you exhale, and you will feel the relaxation of deep breathing.