5つの呼吸法（快眠・心体整え・呼吸改善・疲労回復・緊張緩和）

This app is an app that supports you to practice 5 different breathing methods.

What is breathing method)

The breathing method is a physical and mental training method by breathing. It is also used in zazen and yoga. There are various breathing methods depending on the purpose of use.

The effects of the breathing method are said to have effects such as a good night's sleep, a good night's sleep, a balance between the mind and body, improvement of breathing, recovery from fatigue, and relaxation of tension, and are said to lead to improvement of immunity.

This app)

This app is an app that supports you to practice breathing methods such as inhaling, stopping, exhaling timing, number of breaths, and breathing posture. Currently, five popular breathing methods are set.

◎ Good sleep / good sleep → 478 What is breathing method?

A breathing method devised by the world-famous American physician Andrew Weil. It is adopted as a coping method when you cannot sleep.

It is said to be effective in improving stress and insomnia by adjusting the disorder of the autonomic nerves.

(1) Exhale completely while denting your stomach

(2) Slowly inhale through your nose for 4 seconds

(3) Hold your breath for 7 seconds

(4) Exhale slowly from your mouth over 8 seconds

◎ Prepare your mind and body → What is the Dantian breathing method?

Be aware of the "Tanda" located a few centimeters below your navel and inhale, then put your strength into Tanda and then slowly exhale.

If the autonomic nervous system is overstressed, it relaxes, and if it is tired and dysfunctional, it regains moderate tension and restores physical harmony.

(1) Lightly cross-legged and sit on the floor.

(2) Straighten your spine, close your eyes, and place your hands on "Tanda".

(3) Concentrate on Tanda and exhale all the air inside the body from the mouth.

(4) Inhale air through your nose and exhale through your mouth for a little longer.

* The point is to do both slowly. It is OK if your stomach swells when you inhale and your stomach becomes dented when you exhale.

Repeat this 10 times. As you get used to it, you will spend more and more time exhaling.

◎ Recovery from fatigue → What is IAP breathing method?

Fatigue recovery breathing method practiced by many athletes at Stanford University in the United States. It is said that tired athletes and athletes who are rehabilitating due to injuries are performing maintenance while performing this IAP breathing method. "IAP" is an abbreviation for Intra Abdominal Pressure, which translates to "abdominal pressure" in Japanese. In the human stomach, there is a space called "abdominal cavity" that houses internal organs such as the stomach and liver, and the pressure in this abdominal cavity is "IAP".

The abdominal pressure increases, the body becomes stable, and the balance of the body improves. It also helps prevent injuries and fatigue. Since it moves by deciding the center of the body, there is no needless movement of the body.

(1) Sit slowly on a chair so that the lines of your ears and shoulders are straight. Bend your knees 90 degrees and place your palms up on your knees with your tummy facing up.

(2) Slowly slide both hands to the base of the foot. Take a full breath through your nose and inflate your stomach as if you were pushing your fingertips back.

(3) Exhale slowly from your mouth. Push back with your fingertips so as not to loosen the pressure on your abdomen. Repeat this about 6 times.

◎ Improve breathing → 448 What is breathing method?

"Shallow breathing" due to mask life is not good for the body and mind. The 448 breathing method resets this shallow breathing to normal breathing. Deep abdominal breathing enhances the parasympathetic nerves and restores the balance of the autonomic nerves.

The respiratory rate per minute is usually 12 to 20 times. 448 Since each breath takes 16 seconds, the respiratory rate per minute is as low as about 4 times, and you can switch from a fast shallow breath to a relaxed abdominal breath by wearing a mask. Remove the mask and practice in an unoccupied place. The parasympathetic nerve also becomes dominant and you can relax.

(1) Exhale completely. Breathe out of your nose

(2) Slowly inhale through your nose for 4 seconds with abdominal breathing.

(3) Hold your breath for 4 seconds.

(4) Slowly exhale through your nose for 8 seconds.

(5) Repeat about 4 times a day.

◎ Relieve tension → 555 breathing method

It is a breathing method that is said to be able to suppress sudden panic. It is said to prevent the runaway of noradrenaline, a hormone in the brain that works in conjunction with the sympathetic nerve, and suppress anxiety, fear, and excitement. It moderately raises both the sympathetic and parasympathetic nerves and restores normality.

(1) Get into a comfortable posture, slowly exhale through your nose, and dent your stomach.

(2) Hold your breath for 5 seconds.

(3) Inhale through your nose in 5 seconds while inflating your stomach.

(4) Hold your breath for 5 seconds.