Why does Yoga pranayama cooperate with abdominal breathing? what does Yoga's deep breathing mean? What's the difference between a deep exhale and a normal deep breath?
What does yoga mean by taking a deep breath? What's the difference between a deep exhale and a normal deep breath?
The yoga deep breath mentioned here should be abdominal breathing in yoga. Abdominal breathing is a must in yoga, and of course, it is also a very important part. Abdominal breathing weight loss method is slowly integrated into people's life, often using this way of breathing can regulate physical and mental health, discharge turbid gas in the body. When beginners practice abdominal breathing, they should pay special attention to feeling the effects of breathing on the body, and reach the limit of the process of exhaling and inhaling, and try to exhale to the extent that they can no longer exhale and inhale.
Breathing is mainly: chest breathing and abdominal breathing. Yoga breathing is a complete exhalation method that combines chest breathing and abdominal breathing, which will keep you clear-headed and calm. You may not be used to it at first, but you will use it naturally after you practice it slowly. It is good for your health: it can improve your sleep, relax your nervous body and mind, and improve your work efficiency. Ordinary breathing is shallow breathing.
Yoga deep breathing refers to abdominal breathing, ordinary breathing many do is chest breathing, we can through a simple test to feel your breathing is chest breathing or abdominal breathing, kneeling, spine straight, one hand on the abdomen, one hand on the chest, take a deep breath, see whether it is manual on the chest or on the abdomen, the result is which manual is which kind of breathing. Look at the picture below.
Figure 1 (abdominal breathing)
Abdominal breathing: inhale and let our gas pass through your nasal cavity, to your chest, and then to your abdomen, stretching our abdomen outward, spitting out all our gas from your abdomen, to your chest, and then to your nose, while contracting our abdomen inward.
Its characteristics: slow, far-reaching, uniform.
Its benefits: it can make your lungs move in a larger area, inhale more oxygen, and it can help us practice or activate the deep muscles, the transverse abdominal muscles, and it is also good for our digestive system. somatotype can also help us to correct chest hunchback, rib valgus and other problems, but also help us to better reduce abdominal fat, especially some friends with a lot of abdominal fat, but also to practice abdominal breathing.
Figure 2 (chest breathing)
Chest breathing: when you inhale, let our gas pass through your nasal cavity, to our chest cavity, lift our chest cavity outward and upward, (for a long time will cause tension in the anterior pectoralis minor muscle, anterior and middle scalenus muscle, and shoulder nail levator muscle, it is easy to have problems such as chest hunchback, etc.) when breathing, we exhale our gas from the chest cavity to the nasal cavity, while contracting our chest cavity inward. Causes the chest to move continuously, the abdomen does not have any movement.
Its characteristics: haste and shortness.
Its disadvantages: let our lungs do not participate in exercise, do not inhale enough oxygen, for a long time will lead to chest hunchback, chest tightness, chest pain and other problems, and is not conducive to weight loss training vest line or abdominal muscles.
Conclusion: many people in our lives are in a hurry, happy and sad, and gradually become chest breathing over a long period of time. We can observe the breathing of children, especially for children under 5 years old. They all do abdominal breathing, so we should try to do abdominal breathing, whether from a health point of view, or from a physical point of view is relatively healthy.
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With regard to the breathing of yoga, each yoga teacher may have a different understanding of it!
1. If you go to the classics of yoga to find content about yoga breathing, in fact, none of the classics have a more systematic account of breathing, only a "Yoga Sutra" mentioned in detail. The only thing that has a more systematic account of breathing is a modern "yoga heart".
two。 The breath of yoga is basically emphasized only in asana and meditation. Among them, the asana part is generally before and after asana practice, which is for people to calm down for asana, and is prepared for rest after practice. On the other hand, meditation will pay more attention to breathing. First, it is difficult for beginners to calm down and practice in peace. In beginners, it is usually necessary to calm down by feeling one's own breath, and then follow the teacher's guidance to proceed to the next step.
3. For the choice of yoga breathing, we usually recommend abdominal breathing in daily life, before and after yoga practice, and during meditation, and breathe according to your own actual situation in asana practice. but try not to breathe with your mouth (except after intense exercise).
4. Yoga deep breath refers to what, here we have to understand what yoga is, where the purpose is, yoga is now a great healthy way to exist, but after in-depth study of yoga philosophy will find that yoga is more spiritual "liberation" (using the word liberation is still very accurate), so there is a saying that to achieve samadhi and so on, and the way to achieve this Lord lies in peace of mind. In a state of deep meditation, people's breathing becomes soft and slender, and at this time they are basically in abdominal breathing (which is why so many people think that deep breathing in yoga refers to abdominal breathing).
5. The advantage of abdominal breathing is that it drives the diaphragm under the lobe of the lungs, which is good for all aspects of the elasticity of the diaphragm.
PS: yoga deep breathing is beneficial to the training of core muscles (mainly abdomen). It is better for patients with lumbar disc herniation.
When giving yoga class to my classmates, I often meet my classmates and say, what if I can't breathe? my breathing is very weak.
In fact, breathing is a way of guidance, we take a closer look at ourselves, breathing is steady and slow when quiet, rapid and rapid when angry, and short and irregular when nervous.
In fact, breathing is our existence, our problem is not breathing, but restless, breathing can not be stable, if you want to adjust breathing, you must first relax.
Traditional classical yoga "Bhagavad Gita" and "Hatha Yoga Sutra" have never allowed practitioners to take a deep breath with all their heart, whether shallow or deep, according to their personal state. In other words, your breathing state is spontaneous, whatever you are, you will have what kind of breathing. If you are doing a pose that requires strength and energy, your breathing state will change, and your breathing will change from shallow to deep. Even form a Wujia breath, when you calm down, your breath may be too shallow to be found.
Deep breathing in yoga refers to abdominal breathing.
Abdominal breathingIt is a common method of yoga breathing. Basically all yoga deep breaths are abdominal breaths. When yoga practitioners are training, they will specially change their usual way of breathing to abdominal breathing. Abdominal breathing can help absorb energy in the process of practicing yoga, also known asRelax breathing and adjust breath training.
The following video shows the practitioner using abdominal breathing during yoga. Pay attention to the changes in the abdomen during the asana!
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Abdominal breathing is carried out by consciously prolonging the time of inhalation and exhalation.Deep, slow and regularBreathing exercise to achieve the purpose of self-regulation of body and mind.
Qing Youchengji wrote in the book "Shoushi New Guide to Disease method": breathing, thinking, rest massage, although not the main road, but can accumulate for a long time, but can dispel the disease and prolong years.
So abdominal breathing can be said to be the best way to breathe.
Abdominal breathing can reduce the excitability of the sympathetic nervous system and make the endocrine and autonomic nervous system function harmoniously.Reduce stress levelIt can be effective.Relieve tension and anxiety.
Different from normal deep breathing:
The common way of deep breathing is generally chest breathing. What is bear market breathing? For example, when you run, you can't breathe, take a big breath, and your chest fluctuates violently. This is chest breathing.
When chest breathing is exhaled, most of the air in the body is passively discharged from the lungs, which is often not thorough enough, resulting in a limited amount of oxygen inhaled when you inhale again. We call this inefficient breathing "shallow breathing". The oxygen inhaled is not enough and the muscles have no energy, so you have to reduce your work efficiency, and you will run harder and harder.
Therefore, the need for abdominal breathing in yoga is also because abdominal breathing can thoroughly expel garbage gas from the lungs, inhale enough oxygen, convert energy, and make yoga mobilize body energy more deeply.