1. Effect of yoga breathing method
1.1. Massage internal organs
Combined with abdominal breathing practice, it can improve visceral function, promote and coordinate the functions of circulation, digestion and endocrine system, and calm the nervous system.
Using abdominal breathing can strengthen the abdominal viscera, control the speed of breathing, adjust the autonomic nerve, control the heartbeat rate, and ease tension.
1.2. Prevention of chronic diseases
Don’t think that only muscles and bones will be tired. The tiredness of the external body can be relieved by the massage of your hands. In fact, the organs of the human body will also feel lazy and tired.
Massaging the internal organs of the body with various postures of yoga can not only promote blood circulation, stretch stiff muscles, make joints flexible, but also balance gland secretion and strengthen nerves. Of course, chronic diseases can also insulate you.
1.3 maintain youth
Yoga’s complete breathing can control the body and make the body in a good health state, thus promoting spiritual activity. Yoga can also make people’s mood always in a state of joy, inject the upward vitality of life into their bodies, and keep them young.
1.4. Eliminate tension and fatigue
People with incorrect standing and sitting posture, or those who are in a state of mental tension due to the pressure of work or life for a long time, are naturally more likely to feel tired or tired than ordinary people, which will cause abnormal breathing. Yoga’s breathing method can eliminate exhaust gas and false fire in the body and eliminate tension and fatigue through conscious breathing.
2. How to practice yoga breathing method
2.1. Natural respiration
This is a very simple breathing method that can be practiced at any time.
When practicing the natural breathing method, the key is to let nature take its course, not to guide breathing and body changes. The consciousness is completely placed on the breath, which gradually slows down and forms a relaxed and comfortable rhythm.
Close your eyes, sit down and relax. Feel the air coming in and out of your nostrils with your breathing. Don’t impose any external force. Breathing is completely natural. Feel that cool air enters your nostrils when you inhale; When you exhale, warm air is expelled from your nostrils.
2.2 abdominal breathing
Abdominal breathing is an important and basic method of breathing in yoga, which is completed by increasing the activity of the diaphragm and reducing the movement of the chest. In the process of breathing, it is required to keep the chest still and feel the abdomen rise and fall with breathing.
Inspiratory refers to taking in fresh air to fill the lungs and every cell of the body with pure oxygen. Exhalation refers to the discharge of carbon dioxide from the body and the removal of exhaust gas from the lungs. Breath holding is a very important link in the process of yoga breathing. Practicing yoga breath holding can improve our heart and lung vitality. It is divided into two types: internal hanging breath (holding breath after inhalation) and external hanging breath (holding breath after exhalation).
3. What should we pay attention to when practicing yoga breathing
3.1. First, master the slow breathing method
Abdominal breathing can make shallow and short breaths that are usually unconscious become deep and slow breaths. Moreover, because slow breathing can relax the spirit and body and fully replenish energy, it can awaken the vitality that is still sleeping so far and rejuvenate the body and spirit.
3.2. Exhale carefully and consciously
Exhalation is very important in yoga. Just like the capsule that completely exhausts the air will naturally fill with air, because the breath is completely exhaled, it does not need to breathe in with effort, and the breath will come in.
Exhalation will improve the function of parasympathetic nerves, so the effect of muscle relaxation will be greater, so the muscle will be easier to stretch, so as to prevent muscle damage. Therefore, when practicing yoga movements, exhaling is more important than inhaling.
The best time to practice yoga
1. After getting up in the morning
Just getting up in the morning and practicing yoga for 10 minutes can make people’s minds become clear and energetic all day long. Generally, the yoga pose suitable for morning practice is the Sun Salutation pose. Practicing Sun Salutation can make your body flexible and full of energy after practice.
2. Before lunch
After a day’s work, people are often very tired, so practicing yoga before eating can relieve physical fatigue, and also burn fat, which is helpful for weight loss. Usually, it is appropriate to practice yoga on an empty stomach, which will not cause discomfort.
3. Before going to bed at night
Before going to bed at night, in order to relax and promote sleep, you can practice yoga for 10 minutes. If you feel that your body has strong adaptability, you can also practice more movements to help you slim your abdomen and waist. However, it should be noted that do not practice movements with too much intensity, so as to avoid injury, physical discomfort and affecting sleep.
What are the taboos for yoga breathing
1. Those with blood clotting disease should avoid yoga. Yoga requires positioning, limb stretching and twisting. In the process, it may lead to a decrease in peripheral blood flow, which is more likely to lead to serious blood coagulation and cardiovascular diseases.
2. Osteoporosis, exercise carefully. Some yoga movements must use hands or feet and other limbs to support the weight of the body. If there is osteoporosis, it is likely that the strength of the core muscle group is not well trained, so that when the elbow is supported, it is accidentally broken.
3. High IOP, high myopia, headstand is not recommended. Bending forward or standing upside down will increase the intraocular pressure. Therefore, yoga is not recommended for people who have high intraocular pressure and high myopia.
4. Epilepsy and cerebral cortex damage. Many yoga movements will involve stretching to the neck, and if there is epilepsy or cerebral cortex damage, bending forward and leaning back to massage the extension of the neck may induce seizures.
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