How to inhale and exhale in yoga, the right way to exercise and breathe?
- The right way to exercise and breathe?
- What is the correct use of solar breathing?
- Three-way yoga breathing?
- What does yoga mean by taking a deep breath? What's the difference between a deep exhale and a normal deep breath?
The right way to exercise and breathe?
The correct method of exercise breathing is very important, which can help us to exercise better and improve our physical quality.
2 the correct method of exercise breathing should be to inhale through the nose and exhale through the mouth, let the air fully enter the lungs when inhaling, and exhale as much air as possible, while keeping the breathing steady and strong.
In addition, exercise breathing should also pay attention to posture, maintain the balance and stability of the body, and avoid excessive fatigue.
At the same time, you can also improve your exercise breathing ability by practicing deep breathing and yoga.
What is the correct use of solar breathing?
Choose a comfortable sitting position, and senior practitioners can choose Lotus.
Keep your spine straight, your shoulders sinking, close your eyes in your abdomen, relax your whole body, put your hands on your knees and breathe naturally to calm your body.
After focusing on natural breathing for 3-5 minutes, the right hand forms a yoga breath handprint, placed on the nose, the ring finger against the left nostril, inhaling and exhaling through the right nostril, which is the first way to breathe in the sun.
The senior practitioner can inhale for 1 second, hold his breath for 4 seconds, and then exhale for 2 seconds. The second kind of solar breathing, advanced solar breathing with inner or outer breath holding.
Beginners can start with five rounds and then gradually increase to ten rounds, and senior practitioners repeat this process for 10 to 15 minutes.
Three-way yoga breathing?
Step / method 1
Bend your knees, put the soles of your feet on the mat and lie down on the mat. Lying down makes it easier to feel the feeling of breathing in the body than to adjust your breath in your sitting position.
Step / method two
In the second stage, inhale, then follow the previous steps until the abdomen inhales the maximum amount of air. Then take an extra breath and fill it into your rib cage so that you can feel the ribs open slightly.
Step / method 3
. Finally, release the control of breathing and restore the natural state of inhalation and exhalation.
What does yoga mean by taking a deep breath? What's the difference between a deep exhale and a normal deep breath?
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.
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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