“Toadstool abdominal breathing training: Case: Mr. Wang is an engineer, his insomnia is mainly related to the usual work tension, when he sat down in the chair in the clinic, his breathing is very short, presenting a very obvious thoracic respiratory movement, obviously, this breathing is difficult to let him relax. So, what kind of breathing can help people like Mr. Wang relax? We can learn the “toadstool” abdominal breathing relaxation training. Abdominal breathing, also called diaphragmatic breathing, is a form of breathing that allows the diaphragm to move up and down to achieve deep breathing. The reason we call it “toadstool” is that when we inhale in this way of breathing, the diaphragm descends and squeezes the abdominal organs downward, and then the abdomen bulges like a toad due to the peristaltic movement of the internal organs. At the same time, when you exhale, your diaphragm rises more than usual, so you can breathe deeply and exhale more carbon dioxide, which tends to stagnate at the bottom of the lungs. Abdominal breathing is the most efficient way of breathing, drawing a large amount of air into the bottom of the lungs, then expelling the exhaust air and relaxing the associated muscles. Conscious belly breathing can help you focus on yourself and feel how the stream of air you are breathing in flows through you, making you calmer and more relaxed. Abdominal breathing inhales more oxygen than other breathing methods and stimulates the parasympathetic nervous system, which helps to relax, stabilize the nerves, improve concentration, and eliminate waste products from the body. In addition, when we are in deep sleep, we are also in the state of abdominal breathing, often practicing abdominal breathing relaxation training, in addition to learning the correct breathing method, can also be more relaxed, conducive to deep sleep. So, let’s take a look at how to implement abdominal breathing! Specific steps are as follows: (1) choose a quiet, undisturbed environment, wearing comfortable, loose-fitting clothes, sitting or lying down, feet to the sides of the natural open, one hand on the chest, the other hand on the abdomen; (2) slow, even breathing through the nostrils, with the heart to experience the feeling of a breath, inhale and exhale at the same time, using the hand to feel the amplitude of the movement of the chest and abdomen, to determine which one of the hand (3) If the movement of the hand on the chest is more pronounced than that of the hand on the abdomen, it means that we are using more chest breathing than abdominal breathing, at this time, we need to improve abdominal breathing; if the movement of the hand on the abdomen is more pronounced than that of the hand on the chest, it means that we are using more abdominal breathing, which is very good, let’s continue to keep this way; (4) Continue to keep breathing slowly and evenly through the nostrils, and then feel the sensation of breathing in and out. ) Continue to maintain slow, even breathing; on the inhalation, silently say “1, 2, 3, 4”, hold the breath, silently say “1, 2, 3, 4”, on the exhalation, silently say “1, 2, 3, 4 “, stop, silent “1, 2, 3, 4”, very good, so, practice a few more times, until you are skilled and satisfied; (5) Remember: the slower and more uniform breathing, abdominal breathing can be deeper! After skillful, you can lengthen the time of inhalation and exhalation, when inhaling, silently recite “1, 2, 3, 4, 5”, hold your breath, silently recite “1, 2, 3, 4, 5”, when exhaling, silently recite “1, 2, 3, 4, 5 “, stop breathing, silent “1, 2, 3, 4, 5”, according to their own breathing depth, continue to maintain abdominal breathing for 5-10 minutes; (6) according to the proficiency of the training, you can further extend the training time to 30 minutes. Abdominal breathing relaxation training can increase the amount of oxygen intake, this breathing method makes full use of the capacity of the lungs, so that you can get 7 times more oxygen than normal shallow breathing, and you can practice at any time of the day, the increased amount of oxygen is beneficial to your physical and mental health. Abdominal breathing relaxation exercises excite the parasympathetic nerves and can have a relaxing effect on the mind and body and calm the nervous system. You may experience slight discomfort and dizziness at first, but such side effects are rare, and the benefits you get are many, including the following: reduces stress, relieves tension, focuses energy, energizes and increases endurance, helps control emotions, helps relieve pain, prevents and treats physical and mental illnesses, helps slow down the aging process, and improves your physical fitness.