腹式呼吸和提肛联合 2(国外英文资料).docVIP

腹式呼吸和提肛结合 2(国外英文资料)Abdominal breathingFirst, relax your body and breathe deep and slow.Second, exhale through your nose.Third, master the out-breath in 15 seconds -- -- -- -- -- -- -- -- the deep inspiration (summon the belly) 3-5 seconds, hold for 1 second, and then exhale slowly (retraction belly) 3-5 seconds, hold for 1 second.Fourth, every five to fifteen minutes. 30 minutes is the best.Fifth, the body is good, the holding time can be extended, the breathing rhythm is as slow and deepening as possible. A person with a bad body may not hold his breath, but he must inhale. Practice 1-2 times each day, sit, horizontal, walk, run style all can, practice to lukewarm heat microsweat can. Try to retract from the abdomen 50 to 100 times. If there is a leak in the process of breathing, it will swallow.Dont be nervous and dont deliberately breathing process, if you are a beginner should pay attention to the process and the impact on the body exercise, inhale, feel the breath began after the nose, throat, fully focused on the lungs, when lung volume increases gradually, and thoracic motionless, will force the diaphragm sinking, abdominal slightly to summon up at the same time; Exhale inward to reclaim the abdomen, and the diaphragm ascends upward, making a lot of turbidity out of the body.Take the abdomen as a ball and breathe in to lift the belly up. After a second or two, the mouth exhales into the abdominal wall. About five or six times a minute. The average daily is about 10 minutes each time in the city, at 10 am and 4 PM.The key to belly breathing is to reach the limit as much as possible, whether it is inhaling or exhaling. Similarly, the abdomen should contract and swell to the extreme, if every breath goes down to dandan.Practice abdominal breathing is commonly used to preserve ones health care, because of its oxygen inhalation of two to three times higher than normal conditions, so can also be used to treat human body each part of the internal organs of the disea