1 chest breathing chest breathing is a very shallow breathing.
The abdomen is often tight.
When inhaling, the diaphragm activity is not easy to decline, and the expansion of the auxiliary bone is limited.
It can only be lifted up a little from the chest, resulting in a small amount of inhaled gas, so it only reaches the upper lungs.
Chest breathing is close to our daily breathing, but the degree is more focused than daily breathing.
During practice, use the middle and upper parts of the lungs to participate in breathing.
Feel the chest ribs undulating and the abdomen relatively motionless.
Chest breathing can stabilize mood and balance mentality.
The diaphragm of abdominal breathing moves up and down like a piston.
When inhaling, the abdomen relaxes, and the diaphragm can fully press down, pushing the intestines and stomach, resulting in abdominal bulge.
When exhaling, the abdominal muscles retract and the diaphragm lifts up.
Abdominal breathing can produce excellent massage effect on the intestines and stomach and stimulate the peristalsis of the intestines and stomach.
Compared with chest breathing, abdominal breathing will not have the problem of gastrointestinal digestion and absorption, and the gas can penetrate into the lower lungs with high microvessel distribution density, with a good gas exchange rate.
Therefore, the breathing rhythm is slow, which is easy to relax and stabilize the mental state.
Take a short breath to experience that you are sitting in a chair with your back hunched and bent.
Put your hands on both sides of your ribs, that is, under your armpits.
Come on, breathe with me.
Inhale.
If you feel that the ribs are quickly opened with the inhale, it means that the air you inhale directly enters the upper chest, which is slightly lower than the clavicle.
At this time, it means that the air you inhale is relatively shallow, all in the chest and shoulders.
All you have to do is change this way of breathing.
Lie down and take a few minutes to let your body enter the natural breathing rate.
Then the next time you exhale naturally, look at how long it takes, compared to the next time you inhale.
Normally, exhale should be a little longer.
Otherwise, you are hyperventilating.
The second test is to try to shorten your inhalation.
If it will put pressure on you, you may also be hyperventilating.
You can ask others to time for you, which will be more objective.
There is a common bad habit of holding your breath: hold your breath after inhaling.
To see if you do this, observe the transition between each inhalation and exhalation.
People who are used to holding their breath will feel stuck after inhaling, which is more difficult to start the next exhalation.
Especially when exercising.
To improve this situation, you can consciously relax your abdomen at the end of inhalation.
5 the correct pattern of reverse breathing is shown in the figure.
Reverse breathing means that when inhaling, the diaphragm is lifted up to the chest; On exhalation, the diaphragm sinks toward the abdomen.
Lie down with your hands on your abdomen.
When exhaling, the abdomen should sink slowly, and when inhaling, the abdomen should protrude upward.
If the opposite is true for you, it’s reverse breathing.
6 mouth breathing typical mouth breathing face: flat bridge of nose, too short upper lip, unable to normally close lips naturally, narrow dentition, protrusion of teeth, retraction of mandible and forward inclination of head.
In order to adapt to the inhalation of air during oral breathing, the body will make adjustments, resulting in changes in the posture of the head, shoulders, and spine.
With this kind of oral breathing, there will be phenomena such as head moving forward, excessive shrugging, aggravation of spine bending, inclination of pelvis and so on.
Are you breathing right?..