It is more relaxing than lying down. A chair can also relieve fatigue.

(Text/Bernadette de Gasquet)

In order to function normally and improve respiratory function, you must practice to make yourself realize that natural physiological breathing is closely related to stretching postures that relieve stress and load.

Magical pose

Try this relaxing "magic pose" first. Just lie down for a few minutes and the pressure on your neck, upper back, waist and lower back will completely disappear. When you're feeling tired, instead of slumping on the couch (which is hardly a truly relaxing position), spend ten minutes in this magical pose.

Even if you suffer from sciatica or lower back pain, this pose can bring significant relief and relieve muscle contractures. If you have problems with bloating, abdominal tightness, digestion, or bowel movements, this pose can help relax and regulate your gastrointestinal function. Moreover, the lymphatic circulation is smooth and the calves are no longer swollen.

This is an ideal posture for total body relaxation

1. Lie on your back in front of a chair.

2. Place your legs on a chair and squeeze your hips slightly under the chair so that the angle between your femur and spine is less than 90 degrees.

3. If necessary, use a small pillow or your hands to support your head under your occipital bone (the hump of your skull), not under your neck.

4. Pay attention to your breathing. You will find that your abdomen is relaxed, and when you breathe in and out, the air naturally reaches the lower abdomen.

Try this experiment - move the chair a little further away so that the angle between your thighs and upper body is greater than 90 degrees, and observe. Your back is no longer straight; your waist is arched, or you have to contract your muscles hard to avoid this position; the breath "rises" into the chest, and the body can no longer relax.

Empty Abdomen Stretch

Another way to experience abdominal breathing naturally is to do the "empty belly stretch." When performing this movement, the diaphragm descends greatly, and the internal organs receive a greater and better massage. It's okay to let your internal organs move down and press against your perineum because you're in a horizontal position and your diaphragm will pull up when your abdomen is tightened.

All the exercises introduced here are designed to stretch the spine, and your breathing should always reach the lower abdomen. Controlling the range of motion will help your exercise. In daily life, when performing all the exercises in this book, remember to exhale when exerting force. There is no need to inhale first. When exhaling, lift the perineum first.

1. Place your arms on the table and rest your forehead on your hands.

2. Move the chair back until your back is fully stretched and your waist is not arched unconsciously.

3. The back should be straight or tucked in, but not arched.

4. Contract your perineum, as if you were swimming and exhaling in the water, and slowly exhale. You feel your abdominal muscles tighten as if they were being tightened by a belt, and your abdomen naturally draws inward.

5. After you have exhaled completely, open your mouth to let the air into your body. At this time, the diaphragm moves downward, air enters the body, and the abdomen relaxes. The diaphragm descends greatly, and the internal organs receive a greater and better massage.

The article is excerpted from Sancai Culture Publishing House (http://www.books.com.tw/exep/prod/booksfile.php?item=0010581919)