Yoga controls breathing to relieve stress

abdominal oscillation breathing

Abdominal oscillation breathing is essentially a kind of anti-abdominal breathing, which we have basically introduced in the yoga treatment of scoliosis. There are some subtle differences here. The purpose of this breathing method is to activate the muscles and ligaments at the lower end of the spine and the pelvic area, so that the lumbar spine and the connection between the lumbar spine and the sacral spine can increase the space for activity, so as to relieve sciatic nerve compression caused by disc herniation, lumbar scoliosis, etc.; At the same time, the pelvic movement caused by this breathing method can relieve tension in the pelvic area and around the hip joint.

Practice method: Both sitting and supine positions are available. In order to achieve the best results, a supine position is usually used. If you bend your knees and feel better when you are lying on your back, you can also use it, and you can also use it under your waist to increase comfort. Relax naturally, take a deep breath to calm your body and mind, pay attention to your breathing, and connect your body and mind. Inhale, absorb your abdomen inward, and at the same time try to expand your chest, retracting your abdomen inward and upward as much as possible. After you finish breathing in, pause for 3 to 5 seconds. Exhale, expand the abdomen as much as possible, and at the same time shrink the thorax, so you can exert appropriate force. Take the next breath. Inhaling, the abdomen adducts, and the thorax expands; resting; exhaling, the abdomen expands, and the thorax adducts. In this way, each breath forms a reciprocating "oscillating wave" process in the chest and abdomen circulation. Practice for 3 to 5 minutes, depending on your ability, or you can practice for a longer time, as long as you don't feel tired.

localized breathing

Localized breathing requires a certain amount of thought. Thoughts refer to the instructions of the central nervous system, but ordinary central nervous system instructions lead to movements of the limbs. Here, there is a state where there are instructions but no movements. The muscles of the human body's limbs contract under the command of motor nerves to produce movements, but the instructions before the externally visible movements are produced can be called thoughts. Under the influence of thoughts, there are actually some subtle movements involving the microenvironment of specific parts, but large muscles do not participate. Targeted breathing takes advantage of one such effect.

Exercise method: First, adopt a more comfortable lying position based on the usual painful position, either supine or side. After finding a position that is comfortable and does not cause pain, make some adjustments and explore a critical position where pain may occur beyond a certain magnitude, and come back a little at that point of pain. This position is a state where pain is about to occur but there is no pain. In this state, there will be a certain degree of physical and mental tension. Everyone is different, and the mentor needs to adjust according to the specific situation. Localized breathing is most effective in this position. Inhale, focus on the pain point or area with your mind and tighten it slightly. At this time, a little pain may occur; pause for 3 to 5 seconds, hold on; exhale, relax that area, and use your mind to dissolve the feeling of pain with your breath away. Or dissolve the pain into exhalation.

Sciatica generally involves multiple locations. After you are familiar with the localized breathing method, you can relieve the pain in multiple locations together with your exhalation. Positioned breathing can help increase patients 'pain threshold, improve pain tolerance, and allow patients to slowly master positioning and relax. Practice for 5 to 10 minutes each time. After you become proficient, you can also apply it to the practice of each pose. (Internship Editor: Lili)