Learning to breathe can make you live longer. Expert: How to breathe correctly? Life is inseparable from breathing. People breathe every minute, but you may not breathe correctly. A British study shows that more than 90% of adults do not consciously adjust their breathing. According to the statistics of respiratory experts in China, more than half of people in cities breathe incorrectly. Shortness of breath not only makes many people lack oxygen and fatigue, but also easily induces many diseases! On average, human lungs are twice as big as football. "Breathing is one of the most important life activities of human beings." Liu Youning, chairman of the Respiratory Branch of the Chinese Medical Association and director of the Respiratory Department of the PLA General Hospital, told the reporter of Life Times that breathing includes not only lung ventilation, but also the transportation and exchange of gas in the blood. "Breathing, as people usually understand it, refers to breathing movement, that is, the chest expands and contracts rhythmically to complete inhalation and exhalation. This can provide oxygen for the body, discharge carbon dioxide, and ensure the normal operation of life. " The lung is the main place for gas exchange inside and outside the human body. Although small, the alveolar wall area is about 70 square meters. A British yoga master once pointed out that a person's lungs are as big as two footballs on average, but many people use only 65,438+0/3 of their lungs in their lifetime because of shortness of breath, so that air cannot penetrate into the lower end of their lungs. In fact, there are many methods of simple breathing, which are mainly divided into abdominal breathing and chest breathing. Liu Youning pointed out that because modern people often sit in offices and lack exercise, many people breathe shallow and short, and only use chest breathing. Leon Wang, the swimming coach of the Capital Institute of Physical Education, pointed out that this breathing method has a small air exchange at a time. Under normal breathing frequency, insufficient ventilation will cause carbon dioxide to accumulate in the body, leading to brain hypoxia, dizziness, fatigue and other symptoms. "In order to give full play to the potential of respiratory organs, people should consciously deepen their breathing and avoid fast and shallow breathing." Leon Wang said. Hideyoshi Takamura, president of the International Comprehensive Yoga Japan Association and director of the Longcun Yoga Institute, said that although people often don't realize that they are breathing, this "breath" can affect people's physical and mental state. Breathing is equal to vitality, and it is also the power of renewal and metabolism. "The way of breathing is the way people live. For example, a person with a grumpy personality will not breathe smoothly. " He found from his teaching that many modern people have become shallow and weak in breathing, and the oxygen content in their blood has decreased. Coupled with unbalanced diet and insufficient exercise, various chronic diseases have followed. If we can correct the habit of breathing and cultivate good breathing quality, "we can have a pass for physical and mental health." Several advantages of deep breathing So, what are the advantages of doing abdominal deep breathing? First of all, deep breathing can prevent and treat respiratory diseases. Common respiratory diseases include chronic bronchitis, asthma and emphysema. The lungs of these patients are inelastic and dilated, which affects their vital capacity. Deep breathing can gradually increase muscle contraction, which is beneficial to the effective expansion of chest and lungs, enhance the vitality of intercostal muscles, and gradually restore their elasticity and vital capacity, thus achieving the purpose of treating and relieving diseases. Secondly, deep breathing can also prevent and treat hypertension. This is a method of deep breathing and lowering blood pressure tested by Professor Kitamura of Jichi Medical University in Japan. Its principle is that there are about 300 million small sacs called alveoli in human lungs. In the case of general breathing, only 80%-90% can work fully, and the remaining alveoli are in a state of waste. If you take a deep breath, you can make the remaining alveoli work. When the chest takes a deep breath, the alveoli located in the upper part of the lung are open; When you take a deep breath in your abdomen, the alveoli in the lower part of your lungs will also open. At work, all alveoli are producing prostaglandins. Through deep breathing, 80%-90% of alveoli that are already working can produce more prostaglandins than before. In this way, more prostaglandin enters blood vessels, which dilates blood vessels and lowers blood pressure. Three times a day, each time 10 minutes will have an effect. Thirdly, deep breathing can help people decompress and relieve insomnia symptoms. Lu Yifan, a professor of sports medicine at Beijing Sport University, said that when people actively adjust the depth and frequency of breathing, they can effectively relax nervous nerves and relieve anxiety. Breathing exercises in yoga can relieve some neck pain caused by stress. People with insomnia can also use breathing to help them fall asleep. By reducing the breathing rhythm and breathing gently, the symptoms of insomnia can be alleviated. Most importantly, deep breathing can promote health and longevity. Hill, an American scholar, pointed out in the article "Seeking vitality from breathing": "Controlled deep breathing exercises can make the brain eliminate fatigue as soon as possible, adjust the nervous system, and make people relaxed and comfortable. The reason why deep breathing has such a great effect is because the amount of gas inhaled and exhaled by normal people is only 400 ml -500 ml, and the deepest breathing can reach 3,500 ml for men and 2,500 ml for women, which is equivalent to 8 times of the usual inhalation. Life has gained a lot of energy. " How to learn to breathe correctly? There are two key points, Lu Yifan pointed out. First, it is necessary to ease inhalation, that is, inhale evenly and slowly, inhale deeply as far as possible, so that the gas fills the alveoli; The second is to spit it out forcefully, so that all the waste can be discharged from the body and more gas can be exchanged. The most scientific breathing method is: "Breathe-stop (hold your breath 10-20 seconds)-breathe", which can enhance the excitability of parasympathetic nerves, increase the number of bowel sounds, be beneficial to digestion and absorption, and thus be beneficial to health and longevity. The breathing method advocated by Long Cunxiu is a kind of "total breathing method" based on deep and long abdominal breathing. During the breathing process, the muscles such as lungs, ribs and diaphragm are gradually moved to the maximum extent, so that the air fills the lungs. "Although you have to practice deliberately at first, the ultimate goal is to integrate into life. All kinds of postures and movements are combined with breathing." Gao Cun said that this will better grasp the strength and rhythm of the body and improve efficiency. For example, when breathing and climbing a mountain, there will be no mountain symptoms such as headache; You can swing farther in golf. This breathing method can be practiced on buses, while walking, at work and in front of trees in parks. Especially in the face of sudden negative situations, breathing can adjust the body and mind in time and stabilize the mood. In the fresh outdoor air, you can also take more deep breaths consciously. Leon Wang said that the specific breathing method is to inhale slowly through the nostrils first. During inhalation, the chest will lift, the abdomen will bulge slowly, and then continue to inhale, so that the whole lung will be filled with air. At this time, the ribs will be raised and the chest will become bigger. This process usually takes 5- 10 seconds, then hold your breath for 5- 10 seconds, pause for 2-3 seconds, and then start breathing. Repeated practice will become the correct breathing method. Lu Yifan also pointed out that long-term physical exercise can also improve breathing. For example, swimming can make people's vital capacity as high as 5000-7000 ml; It is much larger than the average person's 3000-4000ml；; Long-distance running has the most obvious improvement on the maximum oxygen uptake; Push-ups can improve the muscle capacity around the chest wall and increase the strength of the respiratory muscles. (Tang Zhen Du Hailing) Recently, Zhang Kezhen, director of the Acupuncture Department of the 3 16 Hospital of the People's Liberation Army, put forward a refreshing theory-these organs and tissues belong to the material part of the human body, and there is still an important part in the human body-space. Xinhua News: When it comes to acupuncture, many people think of shiny needles first. What is the principle of acupuncture treatment? Does the needle hurt? Which diseases and people are suitable for acupuncture treatment? A few days ago, the reporter consulted relevant experts on these issues. 1. Shut up. Brushing your teeth carefully and using mouthwash can improve your immunity. Poor oral hygiene can lead to periodontitis, diabetes or heart disease, so managing your mouth is the first step to ensure health. "From the moment of birth, people have already embarked on the road of aging. However, before the age of 25, the body can recover itself; After the age of 40, physical function began to really decline. " Claude Xiao Qiang, president of the Asia-Pacific Anti-Aging Association, pointed out in an interview with the reporter of Life Times. "Why hasn't' pervert' come yet!" In tongji hospital, whenever there is a meeting, the medical staff in the Allergy Department will hear such greetings. Obviously, the department that sees allergic diseases is labeled as "abnormal" because of its name, so some patients with personality defects or even sexual abnormalities voluntarily sign up, while allergic patients who should have seen a doctor have delayed their illness because they don't understand or accept the name. Men's razors have the highest bacterial content, exceeding1.2000 /cm2, which is 12.5 times dirtier than toilet seats. The number of bacteria in the mask is more than 300,000 /cm2, which is three times that of the toilet lid. The toothbrush is 250,000 /cm2, and each brushing is like swallowing 2.5 toilet seats. Others are pillowcases, helmets, towels, microphones, computer keyboards and powder puff. People think that the dirtiest and smelly toilet seat has the lowest bacterial content, only 654.38+ 10,000. Influenza is a legal infectious disease in China, and the number of influenza cases can reach tens of millions every year. Together with hepatitis B, AIDS, tuberculosis, atypical pneumonia, hand, foot and mouth disease and other infectious diseases, it is listed as a national key infectious disease. The outbreak of influenza is sudden, spreads rapidly, spreads widely, people are generally susceptible, and the mortality rate is high, which seriously threatens people's health. Although influenza is a common infectious disease, many officers and men have many misunderstandings about influenza, and clarifying these misunderstandings is helpful for scientific prevention and treatment of influenza.