Practice breathing for full body health

Breathing by abdomen follows four principles: deep, even, slow, smooth breathing which has a wonderful healing effect. This way of breathing not only provides enough oxygen but also helps regulate organ disorders.

Walking while breathing

Your exercise will be more effective when combined with a wide natural space, creating relaxation and mental comfort.

This is combined with walking exercises, suitable for the elderly, both simple and suitable for living conditions (with free time). Fast or slow, short or long, depending on the ability of each person to be healthy.

While walking, sometimes combine with gentle abdominal breathing and deep formula: 4 inhalations (bloating), 2 steps to stop breathing, then 8 exhalations.

Breathing 4 is equal

A deep inhalation, slowly and gently by the nose, is soothing that it can be tolerated; At the same time, the belly swells. Then hold your breath slightly, time by inhaling. Then 3 exhalations slowly, softly and extensively, and at the same time, the belly is full, the time is equal to 1. Then 4 holds the breath, the time is equal to 1.

The difficulty of this method is that it has been inhaled to the fullest extent, holding its breath for a long time, few practitioners are able to hold their breath for so long that the muscles are still relaxed, the face is calm and relaxed.

Practice breathing according to Yoga

It is possible to practice breathing in the position of lying, standing, sitting on a chair, but it is best to sit in the lotus position (Padma asana): The soles of the feet must face up to the left thigh and vice versa, or the half-lotus posture (Sukha asana): The soles of the feet must face up on the left leg.

Yoga breathing is gentle, slow, steady in 3 times (inhaling, holding, breathing out) or 4 (breathing in, holding the breath, exhaling, holding the breath). The mind only fully focuses on breathing and the route of breathing.

If breathing is 4, the ideal allocation rate is 1-4-2-4, meaning that the time to hold and hold the breath is as long as 4 times the time of inhalation, and the exhalation time is 2 times longer than the inhalation time. to enter. But this is very difficult to do in beginners.

On the other hand, the motto of Yoga is comfortable, compatible with individual characteristics, avoiding compulsive and hasty shields. So in the first step while practicing 4 or 3 breaths, each person should find a suitable pace for their health. Does not require an excessive effort, nor is it too easy to be arbitrary. It is possible to first practice at a rate of 1-2-2-2, or 1-1-2-1 . then gradually increase to an ideal pace.

When breathing in and breathing out through the nose, do not let the nose flutter. Abdominal breathing: Inhale, swell abdomen, exhale, then tighten your abdomen and contract your anus, breathing gently and slowly. Should pay attention to guide the breath according to a certain route (can imagine the breath in through the nose, back to the top of the head, the back of the head, along the spine .), the mind only fully focused on operation respiration and the route of breathing.