Abdominalbreathingexercises

1、Abdominal breathing exercisesAbdominal breathing exercisesThe best way to understand what is the right abdominal breathing method is to know which muscles are responsible for what functions you are in when you breathe. Its simple, whether youre standing upright or lying flat, just put one hand on yo

2、ur chest and the other hand on your stomach.Then, do a slow, deep breath. At this point, if your chest is lifted up, or your shoulders are lifted up, you maybe breathing in your chest. Remember one thing, when youre breathing, in order for the lungs to expand and expand completely, your diaphragm sh

3、ould be moving down instead of moving up. If chest or shoulders rise, which meansyour diaphragm is moving up, at that time, your lungs space will be cut, the brain produces more bad high frequency beta waves. Conversely, when your diaphragm movesdown, the brain produces more alpha and theta brain wa

4、ves, which is what you need to achieve your self-control and triad.If you want to learn how to breathe in the belly, practice the muscles in your abdomen, which will help you get familiar with the way it moves. Most people are only familiar with the feeling of the abdominal muscles, which is why the

5、y are more likely to breathe through their chest. In your experience to the role of extrapolation, abs with a heavy book or something on the belly, and continue to do exercise, the more for your help.After, began to practice slowly sucked the gas from nose to come in, and imagine the air flow to the

6、 head position first, then ran down the back of the neck to the back, and finally into the abdomen. Then, you can imagine the belly and chest into two balloons together, it should be easy, first of all let the belly of a balloon, and then let the chest of a balloon, until completely expansion.Abdomi

7、nal breathing expiratory method is just the opposite: hold abdominal muscles to extrapolation position first, and then begin to exhale, let the chest down, air from above the chest moves up, run out from open mouth (not out from closed lips), wait for the chest seems to flatten later, continue to ma

8、ke abdominal and abdomen also follow flat. Put your mind on your breath and even use some strength to push all the air out of your body and complete the cycle.After practice several times, you can learn to extend your breath for up to 60 seconds. The effect is more pronounced if you tighten your thr

9、oat while you breathe and let the air flow gently. Extending the time of your breath will help you practice the right meditation sessions later on.Practice abdominal breathing regularlyAfter looking at the abdominal breathing I have described, you maywonder if you have to breathe this way any time?

10、The answer is, whether youre a warrior or not, belly breathing is the right way to breathe. Just look at how newborn babies breathe, and knowwhat the most natural breath is - breathe in your belly! However, the practice I have described in detail is somewhat exaggerated, to allow you to learn and im

11、itate correctly. After practicing a few more times, youll eventually notice,So, dont be in a hurry, enjoy the sit-ins youve taught you, and dontworry about the connection with your deal. In that case, you maybe able to find yourself in the middle of a triangular chart (like an arrow), without having

12、 to aim at it. Well, that sounds good!I have been in the meditation for 25 years, and the students have not been counting, and therefore have developed a formula for learning, which is easy to remember and easy to learn. I teach meditation using this formula, a total is divided into five steps, and

13、each step contains the principle, in this chapter and the previous chapters have been explained in detail. So, in addition to the order of arrangement, there is nothing new in it. And the sequence of these five steps should make it easy for you to start practicing right away. Although we also explai

14、ns the samurais action (A.C.T.I.O.N.) guidelines, please allow meto propose a by a combination of English letters principles, to help you remember the method to practice meditation.The samurai mantra (S.T.I., 1.)Since samurai is through the process of meditation meditation, to let the body, mind, an

15、d spirit in a very short period of time to be quiet, and maintain the motionless, so I call it the samurais meditation (S.T.I.L.L.) meditation. This method contains five simple principles, and these English letters are the first letter of their first keyword:Sit straight: keep your body in balance.T

16、ake your breath: slow and deep, let the air into the danuda.Introspection (lntrospect) : the purpose of meditation.Let all the senses go to the heart.Let GO: Let GO of all thoughts and consciousness.The principles, dont need to explain roughly can understand, but, I still give you some hints for eac

17、h principle, because this former student of pretty helpful to me.Sit up straight and keep your body uprightYou already know this when I mentioned how to keep your body upright. According to this principle, whenyou do the following three things, you must apply:(1) keep the body upright;(2) maintainin

18、g the air of dantian; (3). Literally, meditation mean sitting in meditation, but this may be a bit misleading, because a lot of people who meditate in meditation, in fact is a traditional Japanese way of sitting kneeling. You can try both ways and see what you think is comfortable.If youre on your k

19、nees, my advice is that you can sit on your feet and sit on your feet and put a soft cushion between your feet and your hips. If you like sitting, the best way to do it is to find a solid mat and sit on top of it, above the ground about 4-6, with your feet crossed in front. The taller segmentof the person will put the right foot on top of the left thigh, or vice versa. Otherwise, put your right foot on top of your left thigh and put your left foo