Six Breathing Exercises to Strengthen Lungs, Build Fitness, and Relieve Home-Related Waist and Back Pain
Many home fitness methods neglect breathing exercises, which are incomplete. The Shanghai Institute of Sports Science recommends six breathing exercises, let's practice them together to improve cardiopulmonary function, exercise the body's deep-layer small muscles, and relieve waist and back pain caused by prolonged sedentary behavior at home.
OneStanding Breathing Exercise. Stand with your chest up straight, your index and middle fingers of both hands lightly pinching the 12th rib margin. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds. Repeat the action 3 to 5 times.
TwoProne Breathing Exercise. Lie face down on a yoga mat, your index and middle fingers of both hands lightly pinching the 12th rib margin. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds. Repeat the action 3 to 5 times.
ThreeLateral Breathing Exercise. Lie on your side on a yoga mat, one hand supporting your head, and the other hand's index and middle fingers lightly pinching the 12th rib margin. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds. Repeat the action 3 to 5 times.
FourKneeling Breathing Exercise. Kneel on a yoga mat, your hands together pressed to the ground, your forehead pressed to your hands, and your back straight. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds. Repeat the action 3 to 5 times.
FiveStanding Blow Balloon. Stand with your chest up straight, your index and middle fingers of both hands lightly pinching the 12th rib margin, fix your lips on the balloon. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds to blow the air into the balloon. Repeat the action 3 to 5 times, blow the balloon to the largest.
SixLying on Back Blow Balloon. Lie on your back on a yoga mat, with your hips and knees bent at 90 degrees, your back pressed to the ground, fix your lips on the balloon. Inhale for 4 seconds, with your chest expanding as your hands push outwards to the sides, hold your breath for 2 seconds, and exhale slowly for 6 seconds to blow the air into the balloon. Repeat the action 3 to 5 times, blow the balloon to the largest.
