Breathing is a subconscious exercise that we perform every day, but few people pay attention to its importance. In fact, if you can master how to breathe correctly, it can improve your health. In the field of sports rehabilitation, breathing is an extremely important exercise. Some people may have low back pain, shoulder and neck pain due to incorrect breathing. So, today the author will provide you with some information about breath in the right ways.
Firstly, the author will introduce a usual wrong breath way to you, and you can check this breathing method to confirm whether there is a problem with your breathing style.
When you inhale, your diaphragm should be responsible for 60-80% of the work. The diaphragm is a muscle that separates the chest cavity from the abdominal cavity and is located at the bottom of the chest cavity.
Because many people often remain sitting in their work and life, the shoulder and neck muscles are too tight and the diaphragm is weak. This is the so-called chest breathing. Studies have found that children mainly breathe in abdominal breathing (strength the diaphragm), adult men mainly breathe in chest and abdominal breathing, and adult women mainly breathe in chest breathing.
However, because the shoulder and neck muscles are much smaller than the diaphragm, they are very prone to fatigue after nearly 20,000 repeated contractions a day. This will cause weakness in the abdominal muscles, resulting in a decrease in the amount of exhalation, which also causes the problem of shallow breathing. When breathing is shallow, you have to compensate by increasing your breathing rate. This creates a vicious circle in which tense muscles become more tense and weak muscles become weaker.
Generally, you need to breathe in the right ways, so the author will send some skills about how to breathe correctly to you:
Relax the diaphragm
Firstly, choose the lying position, the hip joint is bent 40 degrees, and the knee joint is bent about 80 degrees. A pillow can be properly placed on the head. This can help you find the diaphragm, touch the lower edge of the ribs, and pinch it inward, and you will feel the pain and tightness, that is, the diaphragm. The diaphragm is a deep muscle. If you just pull it straight down, you will feel the abdominal muscles. You must pinch inward to find the edge of the rib cage, which is the diaphragm. The range of relaxation is from the middle to the entire outside.
Secondly, draw in. Note: When you inhale, relax your whole body and feel the feeling of breathing to the lower back. At the same time, relax your pelvic floor muscles, let the breath sink further down, and make your lower abdomen slowly bulge. When you exhale, feel the navel move to the waist (or the floor) and maintain the tension, like a lower abdomen feeling. Maintain the sensation of closing your abdomen and continue breathing. Keep the time ratio of inhalation and exhalation 1:2. Breathe 3-5 times, then relax and rest.
Thirdly, keeping the same action, raise your hands vertically to the ground. When exhaling, slowly raise your feet in turn, and don’t shake your pelvis and waist when you lift. Keep the thighs perpendicular to the ground and the calves parallel to the ground.
At the same time, when you exhale, put one hand and the other foot slowly and gently, so that your feet and hands do not touch the ground. Then breathe in and slowly return to the original position. Do the same with the other foot. Pay attention to keep the core stable, and do not shake the pelvis and waist.
Do 3 sets of this movement to keep the core stable and pay attention to the body not shaking. If it shakes, it means that the body is weak and needs to end the action early.
Lip-shrinking breathing is an auxiliary treatment for breathing training that is mainly for respiratory diseases that cause lung function decline in clinical practice. Through lip-shrinking breathing training, the breathing muscles can get a certain degree of contraction and relaxation training, which can strengthen the diaphragm, and improvement of respiratory motor function.
Method: When exhaling, the abdomen is inverted, the chest is leaning forward, and the lips are narrowed to look like fish lips. Exhale as much as possible to extend the exhalation time. The ratio of inhalation to exhalation time is 1:2 or 1:3. Try to inhale deeply and exhale slowly, 7 to 8 times per minute, 10 to 20 minutes each time, and train 2 times a day.
90/90 bridge with ball and balloon
The action process of this action is:
1. Slowly inhale through your nose (inhale for 3-4 seconds), then slowly exhale through your mouth (exhale for 5-8 seconds), and inflate the balloon.
2. Pause for 2-3 seconds while placing the tongue on the upper jaw to prevent the air in the balloon from returning to the mouth.
3. Start breathing again.
4. Keep your head and neck relaxed during the whole process. During exhalation, do not bulge your mouth and blow air directly into the balloon.
5. After completing 4 breaths, open the balloon and empty it.
6. Relax, and then repeat the above actions for a total of 4 sets.
When you do this action, you need to pay attention to:
You need to place a soft ball between your knees and tighten your legs to feel the force on the back and inside of your thighs. Then put the right hand above the head, with a balloon in the mouth, and use the left hand to assist in the fixation. At the same time, you need to inhale with your nose and exhale with your mouth, and at the same time tilt your pelvis slightly until the tailbone leaves the cushion and keep it in this position. Finally, you need to keep your feet in slight contact with the wall, but not exert any force.
This exercise can improve your breathing restriction problem by allowing the breathing muscles to contract and relax in the correct posture.
In conclusion, you need to pay more attention to your breath, because it influences your health a lot. All of these actions can teach you how to breathe correctly, you can follow it to improve your health.