在運動前與後,練習腹式呼吸

強而有力的呼吸能改變您的身體運作,可以嘗試在運動前/後練習呼吸,將一手放置在胸口上,另一隻手放在腹部上,透過鼻吸嘴吐的方式來進行呼吸,而當吸氣時,腹部應該先上升,接著才是胸口。而你可以把腹式呼吸(abdominal breathing techniques)整合在你的熱身之中,有助提升身體運作的效率;在收操時,也可以透過呼吸來緩和心靈。

影片網址:https://youtu.be/tnJqvQIDWe4

透過鼻子來進行呼吸有多重要呢?練習一下看英文:

The Buteyko Method teaches you how to bring your breathing volume back toward normal or, in other words, to reverse what’s called chronic hyperventilation(慢性換氣過度) or chronic overbreathing(慢性過度換氣).

One of the most important aspects of proper breathing is breathing through your nose. Part of the benefits of nose breathing is related to the fact that there is nitric oxide(一氧化氮) in your nose, and when you breathe through your nose, you carry a small amount of this beneficial gas into your lungs.

Nitric oxide not only helps maintain homeostasis(體內平衡), or balance, within your body, it’s also a bronchodilator(支氣管擴張劑)and vasodilator(血管舒張), and has antibacterial(抗菌) properties that helps neutralize germs(微生物) and bacteria(細菌).

Nose breathing also helps normalize your breath volume. This is important because when you chronically overbreathe, the heavier breathing volume that’s coming into your lungs can cause a disturbance of blood gasses, including the loss of carbon dioxide (CO2).

上述資訊來源:Breathing Techniques to Improve Your Workout
延伸閱讀:腹式呼吸 穩定情緒 好輕鬆

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