How to breathe in the squatting horse stance

Breathing during exercise is very important, mastering the correct way to breathe can make the exercise effect to improve, the exercise time can also last longer. So how is the squatting horse stance breathing? Here we take a look at the breathing techniques of squatting horse stance.

The common way of breathing

There are two common ways to breathe, chest breathing and abdominal breathing.

Thoracic breathing

The ribs and sternum are predominantly active, and the anterior-posterior, left-right diameter of the thorax increases during inhalation. Since air enters the lungs directly when breathing, the chest cavity is thus enlarged and the abdomen remains flat. Most people, especially women, use thoracic breathing with only up-and-down rib movement and slight expansion of the chest.

Abdominal breathing

Abdominal breathing can be divided into two types of breathing and counter breathing, with breathing that inhale gently expand the abdominal muscles, in the premise of feeling comfortable, try to inhale as deep as possible, and then exhale when the muscle contraction. Reverse breathing is the opposite of down breathing, that is, when inhaling gently contract the abdominal muscle, and then relax it when exhaling. Breathing becomes lighter in this way, taking up only about half of the lung capacity. The tip of the tongue is gently pressed against the palate. The subtle difference between reverse breathing and cis-breathing: breathing involves only the lower abdominal muscles, the pubic bone area immediately below the navel. The muscles in this area are gently contracted during inhalation and relaxed during exhalation.

Squatting horse stance how to breathe

Natural breathing

When you first start practicing squatting horse stance, you should concentrate on your breath and breathe naturally. Ensure that the correct posture of the horse stance stand well while being able to breathe more naturally and easily as usual. Generally people squatting horse stance squatting to more than a minute will breathe faster, at this time should regulate breathing, should do deep breathing, adjust and accelerate the breathing rate to supplement the amount of oxygen. It is important to always maintain the uniformity of breathing, not fast and slow.

Reverse breathing

After you have mastered the squatting technique, you can start to pay attention to the adjustment of breathing, and then you can use the reverse breathing. Reverse breathing refers to the Dantian control breathing (diaphragm reverse breathing), inhalation with the nose to smell the flowers like a gentle inhalation, tightening the perineum, chest natural expansion, abdomen natural contraction; exhale, exhale with the nose, the abdomen bulge up, perineum relaxation. After practicing reverse breathing for a period of time, you will gradually form a natural abdominal breathing.

Abdominal breathing

Generally squatting horse stance to a certain extent, that is, after the martial arts said that the power is deeper, you need to use abdominal breathing. Abdominal breathing, inhalation should be long, exhalation should be short. The correct method is to begin to inhale when the whole body force, at this time the lungs and abdomen will be full of air and bulge, but can not stop, still have to make every effort to continue to inhale, regardless of whether or not into the air, just breathe in and breathe out. Then hold your breath for 4 seconds, when your body will feel tense, and then use 8 seconds to slowly exhale the air. Exhale slowly and long and do not interrupt. After doing the foregoing several times, not only will not feel sad, but will have a sense of relief and pleasure.