Exercise is more beneficial and less likely to cause injury! Try abdominal breathing

Exercise is not just the movement of hands and feet, but the rhythm of the whole body. Organs and tissues from the inside to the outside must work together to make the limbs move rhythmically. In order to keep the exercise going, in addition to paying attention to muscle contraction, frequency, and integration, physiological functions such as breathing, heartbeat, lung capacity, blood circulation, neuronal conduction, and endocrine secretion must also be adjusted.

Respiratory system

Breathing is a necessary condition for human survival. We must breathe to provide oxygen to generate energy and maintain life. The respiratory system is composed of tissues or organs including the nose, throat, trachea, bronchi, alveoli, and diaphragm. Its function is to filter gases, inhale oxygen, and expel carbon dioxide.

【Five functions of breathing】

Function 1: Expel carbon dioxide

Carbon dioxide is a waste gas produced by human metabolism. The body maintains a certain concentration to assist in gas exchange. When the concentration of carbon dioxide is too high, it is harmful to health. We need to expel excess carbon dioxide and increase oxygen content through breathing.

Function 2: Provide oxygen

The human body needs oxygen to survive. Oxygen enters the body through breathing and is transported to organs throughout the body through the blood. It serves as a source of energy for physical activity and exercise. Oxygen is required for maintaining life, physical activity and exercise.

Function 3 / Eliminate toxins

Life is maintained through gas exchange through breathing. Abdominal breathing using the diaphragm can effectively increase abdominal pressure, improve blood circulation, and promote the rapid excretion of toxins and waste gases from the body without them being deposited in the body.

Function 4／Antibacterial

The nose in the respiratory system is the gatekeeper for gas exchange between the human body and the outside world. It can filter out harmful substances such as dust and germs in the air. The cilia in the nose will also allow some bacteria to enter the stomach along with mucus, and be killed by strong acid gastric juice.

Function 5／Assisting in vocalization

The main vocal location in the human body is the throat. When the vocal cords make sounds, the glottis closes inward, which creates resistance. The respiratory system is responsible for providing a stable airflow to resist the resistance and make the vocal cords vibrate, thus producing clear sounds.

【Chest and Abdominal Breathing】

Correct breathing during exercise is very important, and breathing regulation should be considered an important exercise during exercise. If you master the technique of breathing regulation, you who love sports will not only not feel tired easily, but will be more efficient and can easily break through your abilities.

【Abdominal breathing helps improve athletic performance】

The breathing during daily work is short, rapid and shallow breathing, which is the "chest breathing" that everyone is accustomed to. During exercise, muscles require a large amount of oxygen, which is deep, slow breathing and needs to be supplied through "abdominal breathing".

Abdominal breathing requires practice. You can practice it while standing, sleeping, sitting, or lying down. Once your body gradually adapts, it will increase your oxygen intake capacity, allow oxygen to penetrate deeper into the alveoli, and improve gas exchange efficiency. Standing abdominal breathing exercise steps

Step 1: Preparatory action

Stand with your feet shoulder-width apart, press your tongue against the roof of your mouth, hold your left hand with your right hand, and place it on your abdomen.

Step 2: Take a deep breath

1. Puff up your belly and take a deep breath for three to five seconds, naturally deep into your dantian, and your lower abdomen will swell up.

2. Hold your breath for two seconds and gently press your abdomen with both hands.

Step 3: Exhale

1. Retract your stomach and exhale slowly for three to five seconds. At this time, the abdominal muscles will contract and the lower abdomen will retract.

2. Hold your breath for two seconds and relax your hands.

【Sleeping abdominal breathing exercise steps】

Step 1: Preparatory action

1. Lie on your back, relax your whole body, and breathe naturally for about two to three minutes.

2. Hold your left hand with your right hand and place it on your abdomen at the navel.

Step 2: Inhale

3. Slowly inhale oxygen, gradually deep into the abdomen, keeping the chest still. At this time, you will feel your abdomen swelling.

4. Hold your breath for two seconds and gently press your abdomen with both hands.

Step 3: Exhale

5. Exhale slowly for three to five seconds, gradually exhaling through the nose, keeping the chest still. At this time, you will feel your abdomen contracting.

6. Hold your breath for two seconds and relax your hands.

Note: Pay close attention to the rhythm of your breathing, take your hands away after a while, and focus on the smoothness of your breathing.

For more information, please refer to the Gao Bao book version of "National Team Doctors Teach You How to Exercise without Injury"