Is reverse abdominal breathing harmful to humans?

If reverse abdominal breathing is not mastered well, it may have adverse effects on your health, so don't try it lightly. If you want to do reverse abdominal breathing, you should have the guidance of a professional. In addition, you should also pay attention to some precautions when breathing and practice some regular breathing methods to avoid adverse effects on your health.

Precautions

First, breathe deeply and slowly.

Second, breathe through your nose instead of your mouth.

Third, each breathing should be within 15 seconds. That is, take a deep breath for 3-5 seconds, hold your breath for 1 second, and then exhale slowly for 6-10 seconds. When you have a deep level of skill, you can extend the time appropriately.

Fourth, 5-15 minutes each time. 30 minutes is best.

Fifth, for people in good health, the breath-holding time can be extended, and the breathing rhythm can be slowed down and deepened as much as possible. People with poor health do not have to hold their breath, but they must take a full breath.

Practice method

1. Positioning breathing method

When you start practicing, follow the instructions: "When you inhale, the abdominal muscles contract and the abdominal wall retracts or slightly concave," and "When you exhale, the abdominal muscles relax and the abdominal wall bulges" (the so-called "bulge" is mainly imagined). Obviously this is a kind of "abdominal muscle exercise" that is performed with breathing.

This kind of movement has a sense of "struggling", which does not conform to the requirement of raising and lowering internal Qi with the mind, but you have to do it this way, otherwise it will be difficult to get started. Therefore, on the one hand, you need to "make an effort", and on the other hand, you need to try to use your mind instead of force, and gradually reduce the use of force and increase the use of your mind, so as to achieve the goal of mastering the "reverse abdominal breathing method".

Positioning breathing combined with reverse abdominal breathing helps to apply local force to the muscles of the upper and lower back in a targeted manner. On the one hand, it can focus on relieving stiffness and pain in the back, and on the other hand, it can also cultivate the ability to control local muscles.

The specific method is to stand or sit and try to relax your body. Do a few reverse abdominal breathing first: inhale, contract the abdomen, raise the lower edge of the ribs, and expand the chest; exhale, relax the abdomen, and let the chest cavity drop naturally. Because the sacroiliac joints are damaged in the vast majority of ankylosing spondylitis patients, the lumbar spine, thoracic spine, and cervical spine are also common damaged areas.

2. 4-7-8 breathing method helps you fall asleep in 1 minute

Having trouble falling asleep? Try the 4-7-8 breathing method developed by Arizona doctor Andrew Weil. First, exhale deeply, then close your mouth and inhale steadily through your nose while counting silently from 1 to 4 in your mind. Next, hold your breath and count silently from 1 to 7, and finally exhale deeply through your mouth while counting silently from 1 to 8. Repeat this three more times as a set.

With this breathing technique, the exhalation time is twice as long as the inhalation time, which allows more oxygen to be taken in than normal breathing. It allows oxygen to fill the lungs better, which in turn relaxes the muscles and has a calming effect, Weir said. Weil calls this breathing technique "a natural tranquilizer for the nervous system" and recommends doing two sets a day and practicing it for six to eight weeks to master it. After that, doing this for 1 minute can help people fall asleep smoothly. Weir also said that for beginners, what is important is not the length of time to count, but the 4-7-8 rhythm.