Today we recommend a set of breathing control training, through the exercise that can effectively exercise the body’s respiratory muscles, diaphragm, and other parts of the body, to improve cardiorespiratory function and reduce the chances of lung infection.
1. Abdominal breathing training
Sitting posture ready, shoulders relaxed, nose inhales and mouth exhales, abdomen bulge during inhalation, chest cavity remains motionless, abdomen inward during exhalation. Breathing should be kept deep and slow, practiced once to twice a day for 5 minutes each time.
2. Abdominal resistance exercise
On the basis of the previous action, you can put your hands on your abdomen to apply resistance, which can further train your lung capacity and enhance the strength of your diaphragm, as well as improve your cardiopulmonary function, maximize the expansion of your thorax, and reduce the possibility of lung infection.
3. Fingertip resting method
Sit in a ready position with your back pressed against the back of the chair. The first part is the Shunyi method. Lift the sternum upward, look downward, and pinch the thumb and forefinger on each side of the nose. Inhale from both nostrils and exhale unilaterally, alternating between the left and right sides. The second part is the reverse method of breath adjustment. Prepare the same action as above, pinch the thumb and ring finger on each side of the nose. Unilateral nostril inhalation, bilateral nostril exhalation, alternating left, and right. The third part is the circular breathing method. The preparation posture is the same as above, with the thumb and ring finger pinched on each side of the nose, unilateral nostril inhalation, and the other side exhalation, alternating between left and right. The three parts can be performed individually or in stacked exercises, each part of the exercise for 3 minutes.
4. Thoracic longitudinal stretching
Knees together, with a strap tied to the thigh area, to maintain stability. Kneeling position, back to the chair, sacrum close to the edge of the chair, hands braced on the chair surface, continuous upward lifting of the sternum, upper body back, keep the body stable. Then push forward at the hip level, pushing the hip joint, so that the sacrum leaves the chair surface. Fully feel the longitudinal stretch of the chest. Note that you need to always keep your calves close to the ground and breathe naturally to maintain 3 minutes to 5 minutes.
5. Thoracic lateral stretching
Lie on your back on the floor with a pillow and pillow under your chest, legs straight and toes hooked. Lift the chest, sink both shoulders, and shoulder blades inward, open the thorax, fully feel the lateral stretching of the chest, breathe naturally, and hold for 5 minutes to 7 minutes. Note that after the action is completed to use the side-lying way up, do not flat straight up.
The above five lung movements are very simple, hurry up and take action.