Many activities require you to focus on low breathing techniques when you exercise, such as yoga and tai chi. Low breathing refers to diaphragmatic breathing, in which you expand your belly when you inhale and contract your belly when you exhale, according to Qigongforbeginners.com. This technique promotes blood circulation, relaxation and more oxygen to the brain.
Supine Abdoiminal Breathing
Lie on your back with your feet about hip-width apart. Place your hands on top of your belly and relax your shoulders and arms. Inhale through your nose slowly as you expand your belly upward. Pause for two seconds after you inhale, then slowly exhale through your mouth. Let out a soft breathing sound in the back of your throat as you exhale. Perform two sets of 10 deep breaths. If you have minor back or hip pain, you should start in this position before progressing to other positions, suggests fitness professional Anthony Carey, author of "Pain-Free Program."
Kneeling TVA Draw-In
Kneel on the ground with your hands below your shoulders and your knees below your hip joints. Keep your neck in alignment with your lower spine. Inhale through your nose and expand your belly toward the ground. Pause for two seconds after you inhale, then slowly exhale through your mouth. Push your abdominal muscle into your body as you exhale. Do not move your spine as you breathe. Perform two to three sets of 10 breaths.
Basic Qi Gong
Stand with your legs about shoulder-width apart and your feet forward. Bend your knees slightly and shift your weight left and right until you feel balanced. Inhale slowly through your nose and raise your arms in front of you with your elbows slightly bent. Relax your hands and fingers as you lift. When your arms have reached as high as your shoulders, hold your breath and movement for two seconds. Exhale through your mouth and lower your arms to your hip. Your hands should be facing each other. Perform three sets of six qi gong breaths.
Forward Bend
Stand in the same position as in the previous exercise and raise both arms above your head. Inhale through your nose and look up. Exhale and bend your body forward, reaching for your toes or the ground. Push your abdominal muscle into your body as you exhale. Slowly raise your body up and raise both arms above your head. Perform two sets of 10 reps.
References
- "Pain-Free Program"; Anthony Carey; 2005
- Qigong For Beginners
