1. Abdominal breathing

Focus on the diaphragm when breathing. Legs upright, left and right hands crossed on the lower abdomen. Relax the muscles of the whole body, inhale slowly through the nose, the diaphragm sinks, and the abdominal wall bulges accordingly. Feel the ups and downs with your hands and put pressure on your abdomen appropriately; Exhale slowly through the mouth (like a flute) until the abdomen deflates. When exhaling, the diaphragm rises, the vital capacity increases, the abdominal wall sinks, and the abdominal muscles consciously contract again, increasing the abdominal pressure and making the diaphragm rise more. One breath at a time, and 10 is a section. This method can be practiced in the morning and evening, at any time during the day, and the number and time are not limited.

go for a walk

You should choose places with beautiful environment and fresh air such as lakes, coasts, campuses and parks for walking. When walking, keep your eyes forward, hold your chest and abdomen, put your shoulders flat, swing your arms freely, breathe naturally or rhythmically, and be relaxed and happy. The time is usually chosen in the early morning, before going to bed or half an hour after dinner. Intensity control: the walking speed is about 50-60m/min, so as not to cause shortness of breath, shortness of breath and other symptoms, and the exercise center rate can be about 90 times /min. 1 time/day, 20-30 minutes.

jogging

When jogging, your body leans forward slightly, your eyes look straight, and your face and neck muscles relax. When the arms swing, the shoulders should be relaxed, the upper arms naturally droop, the elbow flexion is slightly less than the right angle, and the hands naturally clench their fists and hold them half-way, so as to achieve "no elbow exposure before swinging, no hand exposure after swinging". When running, the forefoot or the whole foot touches the ground. Try to be natural, harmonious and relaxed. It is recommended that the nose and half mouth breathe at the same time, and special attention should be paid to mastering the breathing rhythm. The breathing rhythm can be 2:2 (that is, two breaths, two breaths) or 3:3. Jogging speed should be controlled at100-120m/min. The whole process should be carried out at a relaxed pace, without panting or shortness of breath.

swim

In indoor or outdoor swimming pools, prepare nasal plugs, eye masks, masks, etc. Warm up fully before swimming, try to sink as far as possible (only the head is exposed), and take deep breathing training 2-3 times a week (40-60 min each time).