Breath training can only do abdominal breathing? you are too naive!

Speaking of breathing training, everyone must not be too unfamiliar, especially the little cuties with sedentary back pain. In general, the first lesson of rehabilitation is to be taught by rehabilitation teachers how to breathe correctly. “Okay~ Come on, breathe in through your nose, and slowly exhale from your mouth. It feels like you are drawing your breath into your belly and expanding your abdomen to the surrounding direction~” But! If you think that breathing training is just as simple as completing this password, then you are very wrong. The importance of breathing training 01 First of all, we need to understand why breathing training is so important: 1. Physiologically speaking, we will die without breathing. . . Without breathing, where is the gas exchange in our body, where is the oxygen supply in the brain. . . In other words, breathing training can improve the function of lung ventilation, which means that we breathe more smoothly, our heart and lung functions are better, and we can not blush or breathe when we go upstairs, and we feel that life is more powerful… This is to enhance the function of respiratory muscles and improve the ability of daily living activities through various training. 2. Functional anatomy. From the functional anatomy perspective, when we perform correct breathing exercises, our diaphragm will be activated. The diaphragm, pelvis and abdominal wall can adjust intra-abdominal pressure, and intra-abdominal pressure is used to adjust Stability of the front lumbar pelvic posture. This is a very important point whether it is the maintenance of daily life postures or during sports activities, because any dynamic movement, our core stable muscles must be activated first, so that we can No injuries or pain due to abnormal movement patterns. Application fields of breathing training 02 Breathing training is widely used in various fields, mainly involving the following aspects: 1. Hospital-related breathing training in the field of hospital rehabilitation, mainly for patients with pathological lung diseases, such as chronic obstruction This kind of breathing training is also called lung function training. The main purpose is to enhance the ventilation function of the lungs through various trainings, improve the muscle strength, endurance and coordination of the respiratory muscles, correct pathological breathing patterns, and promote phlegm. Discharge of liquid. 2. In the field of sports rehabilitation, the breathing training of rehabilitation institutions will involve the correction of scoliosis, chronic lower back pain, postpartum and pelvic correction. Among them, for scoliosis and pelvic correction, chest breathing or abdominal breathing cannot be used alone, and specific asanas are required for training. 3. The field of sports activities is quite extensive. Breathing training can be found in various trainings such as running, fitness, singing, boxing, etc. Although the methods are different, the main purpose is to improve sports performance and achieve better performance. Good results and results. Breath training method 03 Therefore, if you want to better achieve your goals, it is very important to choose a breathing training method that suits you. Then I will introduce you to several common breathing training methods: 1. Abdominal pose Breathing is the most classic breathing training method, but based on so many experiences, the more classic training methods, the more wrong action patterns. Positioning: Beginners can perform breathing exercises in the supine position, which can be raised behind the knee fossa to reduce the pressure on the lumbar spine. Action points: In the training of abdominal breathing, it is generally to inhale from the nose and exhale from the mouth, and the process of breathing should not be too fast or too shallow. When you breathe in your nose, you feel that the entire abdominal cavity expands around. You can put your hand on the position of our lower ribs and feel that the ribs are slightly expanding outward. At the same time, the rib cage should not float too much. Hold for 2 seconds, and then exhale. Feel the ribs sinking toward the buttocks and slowly gather closer to the abdomen (the rib cage moves downward and inward). Abdominal breathing wrong action 1: The rib cage fluctuates too much when inhaling. ◆The correction method can be to press one hand on the chest and one hand on the belly. When breathing, feel the hands on the rib cage not to have too many ups and downs, but push the hands on the belly. ◆Auxiliary exercises 1. You can wrap an elastic band around the abdomen, hold up the elastic band when inhaling, and gather the abdomen in the middle when exhaling. 2. Place a small heavy object on the lower abdomen. When you inhale, lift the heavy object on your belly, and then let your abdomen slowly fall. 3. Use a balloon with a relatively large resistance, first put the tongue against the chin, and then prepare for inhalation through the nose. At this time, the belly expands around, and then the mouth is exhaled to blow the balloon open. Repeat this process until the balloon is fully inflated. . Abdominal breathing error