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What is breathing method?)

Breathing method is a method of training the body and mind through breathing. It is also used in meditation and yoga. There are various breathing techniques depending on the purpose of use.

This app)

This app supports you in practicing breathing techniques, such as the timing of inhaling, stopping, and exhaling, the number of breaths, and the posture for breathing. Currently, 13 popular breathing methods are set.

13 types of breathing techniques)

478 Breathing method

Tanda breathing method

448 breathing method

IAP breathing method

555 breathing method

box breathing method

Alternate nostril breathing method

Kapalabhati breathing technique

Ujjayi breathing technique

bee breathing method

power breathing method

Reverse abdominal breathing method

gratitude breathing method

Purpose of breathing method)

relaxation

stress relief

Improved concentration

fatigue recovery

Detox effect

Improving immunity

Improving sleep quality

tension relief

Autonomic nerve regulation

Strengthening respiratory organs

happiness and peace

Timing to perform breathing exercises)

When you wake up

before going to bed

free time

When returning home

after exercise

morning

afternoon

When irritated

478 What is breathing method?

A breathing method developed by world-famous American physician Andrew Weil. It is used as a remedy when you can't sleep.

It is said to be effective in improving stress and insomnia by regulating disturbances in the autonomic nervous system.

(1) Breathe out completely while hollowing your stomach.

(2) Breathe in slowly through your nose for 4 seconds.

(3)Hold your breath for 7 seconds

(4) Breathe out slowly through your mouth for 8 seconds.

What is Tanda breathing method?

Breathe in while focusing on the ``Tanda'' located in the lower abdomen, a few centimeters below the navel, tighten the pressure on the ``Tanda'', and then exhale slowly.

If the autonomic nervous system is overstrained, it will be relaxed, and if it is tired and its functions have decreased, it will be moderately tense and restore balance to the body.

(1) Sit slightly cross-legged on the floor.

(2) Stretch your spine, close your eyes, and place your hands on the ``Tanda.''

(3) Concentrate on the tanden and exhale all the air in your body through your mouth.

(4) Breathe in air through your nose and exhale a little longer through your mouth.

*The key is to do both slowly. It's OK if your stomach expands when you breathe in and concaves when you breathe out.

Repeat this 10 times. As you get used to it, gradually increase the length of time you exhale.

What is IAP breathing method?

A breathing method for recovering from fatigue that is practiced by many athletes at Stanford University in the United States. It is said that fatigued athletes and athletes undergoing rehabilitation due to injuries use this IAP breathing method for maintenance. "IAP" is an abbreviation for Intra Abdominal Pressure, and translated into Japanese, it means "intra-abdominal pressure". The human abdomen has a space called the ``abdominal cavity'' that houses internal organs such as the stomach and liver, and the pressure within this peritoneal cavity is ``IAP.'' Abdominal pressure increases, the body stabilizes, and body balance improves. It also helps prevent injury and fatigue. Since you move with the center of your body in mind, unnecessary body movements are eliminated.

(1) Sit slowly on the chair so that your ears and shoulders are straight. Bend your knees at 90 degrees and place your palms facing up on your knees, facing your stomach.

(2) Slowly slide both hands to the base of your feet. Breathe in fully through your nose and push your fingertips back to inflate your belly.

(3) Breathe out slowly through your mouth. Push back with your fingertips to keep the pressure on your stomach. Repeat this about 6 times.

448 What is breathing method?

``Shallow breathing'' while wearing a mask is not good for both body and mind. The 448 breathing method resets this shallow breathing to normal breathing. Deep abdominal breathing increases the parasympathetic nervous system and restores the balance of the autonomic nervous system. The number of breaths per minute is usually 12 to 20. Each 448 breath takes 16 seconds, so the number of breaths per minute is as low as about 4, and by wearing a mask you can switch from fast and shallow breathing to slow abdominal breathing. Take off your mask and practice in a place where there are no other people. The parasympathetic nervous system also becomes dominant, allowing you to relax.

(1) Exhale completely. Breathe out through your nose

(2) Breathe slowly through your nose for 4 seconds using abdominal breathing.

(3) Hold your breath for 4 seconds.

(4) Breathe out slowly and slowly through your nose for 8 seconds.

(5) Repeat about 4 times a day.

555 What is breathing method?

This is a breathing method that is said to be able to suppress sudden panic. It is said to prevent the hormone noradrenaline, which works in conjunction with the sympathetic nervous system, from running out of control, suppressing anxiety, fear, and excitement. It moderately increases both the sympathetic and parasympathetic nerves and restores a sense of normalcy.

(1) Get into a comfortable position, exhale slowly through your nose, and flatten your stomach.

(2) Hold your breath for 5 seconds.

(3) Breathe in through your nose for 5 seconds while expanding your stomach.

(4) Hold your breath for 5 seconds.

What is box breathing method?

Breathing techniques that reduce stress and anxiety and have a relaxing effect. Used by the U.S. Navy's special forces, it is also known as "Tactical Breathing." By repeating the exercise in a rhythmic manner, you will feel calm, and by adjusting your autonomic nervous system, you can relieve stress.

(1) Breathe in through your nose for 4 seconds

(2)Hold your breath for 4 seconds

(3) Breathe out through your mouth for 4 seconds.

(4)Hold your breath for 4 seconds

What is alternate nostril breathing method?

This is a breathing method in which you alternately breathe through your left and right nostrils. Also called ``Nadi Shodhana'' in Sanskrit, it is one of the yoga breathing techniques. By intentionally breathing alternately from left to right, exhalation is emphasized and the parasympathetic nervous system becomes dominant, promoting blood flow from the neck up and clearing the mind. Do it before bed for a comfortable sleep, and during the day when you want to calm down.

(1)Put the fingers of your right hand on your nose

(2) Close your right nostril with your thumb and breathe in through your left nostril.

(3) Loosen your thumbs and hold your breath for 4 seconds

(4) Close your left nostril with your index finger and exhale through your left nostril.

(5) Loosen your index finger and hold your breath for 4 seconds

What is Kapalabhati breathing technique?

Yoga breathing techniques strongly move the lungs and diaphragm, which can be expected to have effects such as promoting blood circulation and tightening the stomach. It has the effect of activating and warming the body, and is recommended when you wake up from bed or in the morning.

(1) Sit with your back straight and relax your shoulders.

(2) Take a deep breath through your nose and expand your stomach.

(3) Breathe out forcefully through your nose and flatten your stomach.

(4) Do this quickly at a pace of about once per second.

What is Ujjayi breathing technique?

One of the breathing techniques of yoga, it is characterized by exhaling while making a "shoo" sound at the back of the throat. This breathing method, performed by tightening your throat, is said to balance the autonomic nervous system and warm your body, and is also called the "victory breathing method."

(1) Breathe in through your nose

(2) Open your mouth wide and exhale slowly.

(3) Breathe out slowly from the back of your throat, making a "shoo" sound when exhaling.

(4) Repeat this 20 times.

What is bee breathing method?

A breathing technique in which you close your eyes and ears and breathe while making a humming sound. This breathing technique is said to have the effect of calming the mind by sending sound vibrations into the skull, and is recommended for meditation or before sleep.

(1) Sit up straight and close both eyes.

(2) Lightly cover both eyelids with four fingers other than the thumbs.

(3) Close your ear holes with your thumbs and breathe in slowly.

(4) Breathe out slowly while making a low humming sound

What is power breathing method?

This is a breathing technique in which you take deep breaths and exhale slowly and long while paying attention to your abdomen. You can expect the effect of training your breathing muscles. By combining deep breathing and abdominal breathing, you can effectively train your diaphragm and abdominal muscles, improving the stability of your voice and the accuracy of your pitch.

(1) Stand up and place your hands above your belly button.

(2) Correct posture with your back straight and be conscious of your stomach with both hands when breathing

(3) Expand your stomach when you breathe in

(4) Make your stomach hollow when you exhale

What is reverse abdominal breathing?

The opposite of abdominal breathing is a breathing technique in which you inflate your stomach and exhale completely, then deflate your stomach and inhale. It puts pressure on your stomach, allows you to move your abdomen and diaphragm, and activates your internal organs and inner muscles.

(1) Lie on your back with both knees raised

(2) While holding your waist with both hands, exhale while imagining pushing your hands back with your stomach.

(3) Sink your stomach when you breathe in

(4) Expand your stomach when you exhale

What is gratitude breathing method?

A breathing method in which you chant gratitude in your heart as you breathe. It is said that slow alpha waves increase if you breathe while thinking "Good" when you breathe in and "Thank you" when you breathe out.

(1) Get into the futon and lie down

(2) Breathe in while thinking, “I’m glad.”

(3) Breathe out while thinking "Thank you"

(4) Repeat 10 times