Dong Li, a nurse in the emergency department of Chongqing emergency medical center, introduced the decomposition action. First of all, inhale slowly with the nose, hands or one hand gently placed on the abdomen. When breathing in, the abdomen is relaxed, so that the abdomen of the place where the hand is placed gradually expands outward. At this time, do not stop, and continue to inhale until you feel the abdomen bulge; then hold your breath for 4 seconds to feel the tension of the body; then slowly exhale, the hand can slightly upward, press inward to make the diaphragm lift up and promote breath Exhalation should be slow and long, and should not be interrupted until the abdomen is contracted and concave.
Dong Li reminded that the learning of abdominal breathing should be gradual: you may not be used to it at the beginning, so you need to train step by step. In the first week, we can inhale for 5 seconds every day, store breath in the body for 3 seconds, and exhale the breath in 5 seconds. In the second week, the time of exhaling and inhaling can be prolonged by 5 to 8 seconds each day. In the third week, the breath holding time can also be prolonged accordingly. Through long-term exercise, abdominal breathing can form a habit. When walking, sitting or lying down, you can freely carry out abdominal breathing
Four advantages of abdominal breathing
First, expand vital capacity and improve cardiopulmonary function. It can make the chest to be expanded to the maximum extent, and the alveoli in the lower part of the lung can be expanded, so that more oxygen can enter the lung and improve the cardiopulmonary function.
Second, it can improve the function of abdominal organs. Improving the function of spleen and stomach is beneficial to soothe the liver and promote bile secretion.
Third, promote intestinal peristalsis, abdominal breathing is the most effective laxative, in addition to colon cancer and hemorrhoids prevention is also very effective.
Fourth, it is good for calming the mind and benefiting the mind. It is also good for regulating the degree of excitement or depression of the brain and nourishing the mind.
Tip: stick to masks when you go to these places
Patients with fever or respiratory tract infection and their contacts should wear masks at home or out;
Personnel engaged in public service (including window posts), personnel in shopping malls, supermarkets, restaurants, bars, KTV, beauty salons, environmental sanitation, public transportation, subway, taxi, online car hailing and other industries, as well as temperature measurement verification personnel in communities, organs, enterprises and institutions, and public places shall wear masks;
Masks should be worn when going to crowded indoor public places with poor ventilation, taking subway, bus and other public transport means, and entering institutions for the aged, kindergartens, nurseries, primary and secondary schools and welfare institutions.
Source: Peoples daily.com editor in charge: Geng Yuanyuan_ NJ5571