90/90臥姿呼吸法

全呼吸的重點是放在胸腔與腹腔，基本上手與腳是不會參與的。所以要有效的鍛練全呼吸，最好的方法是在臥姿90/90的姿勢上練習呼吸動作。

90/90是指在此動作中髖關節與膝關節均需屈曲90°，藉此減輕下肢重量，有助擺好盤骨位置。

1）仰臥屈膝，腳踏牆上，臀部與牆有一小腿的距離；需確保踝-膝呈水平（屈膝90°），膝-髖呈垂直（屈髖90°），後枕、中背、臀部均需貼地。如果上胸太緊頭無法平仰，可加枕頭墊起頭部減輕頸部壓力。

2）一手放胸，一手放腹，脷頂上顎慢慢吸氣，使軀幹呈360°擴張，手需感受到胸和腹是同時擴張；

3）呼氣時口中同時發出「嘶」音，收緊腹肌及胸肌，將氣呼出。

事實上，絕非呼吸越多越深就對身體越好。太快太頻密的呼吸會令身體山現過度換氣的情況，體內的二氧化碳濃度快速下降，出現發麻、抽筋或頭暈等情況。所以練習時，可用4秒吸氣-4秒呼氣的頻率，每天練習5分鐘；日常生活只需要自然呼吸就可以了。

掌握了呼吸的心法，你今日呼吸咗未？

Supine 90/90 breathing

Thoracic and abdominal cavity are the main focuses in the full breathing. In order to master the full breathing, supine 90/90 is the best posture to practice as the back is lie flat on the floor, and the limbs are not involved.

90/90 means both hip and knee joints are being bent in 90°, so as to reduce the weight of the lower body and ensure the better neutral position of the pelvis.

1. Lie on the floor with the knees bended, feet on the wall and the hip is away from the wall. Make sure ankle-knee are horizontal and knee-hip are vertical, with the back of the head, shoulder blade, and butt gently touching the floor; add a pillow behind the head if needed.

2. With the hands place on the stomach and chest separately, tongue touches the upper jaw and breath in slowly. The torso will expand in all directions and the breathing under hands are synchronised.

3. Contract the abdominal muscles by making a “siii” sound, and that’s a breath out action. However, not every deep breath benefits. Over ventilation will occur when breathing too fast and too shallow, it may leads to a decrease in Carbon Dioxide level and shows dizziness, numbness, cramps or faint. To practice, simply maintain a 4secs breath in and 4 seconds out, within 5 minutes per day, and keep normal breath at the rest of your day.

Let’s try!