學懂鱷魚呼吸

俯臥式呼吸方法

吸氣漲肚，呼氣放鬆，基本是大家認為的腹式呼吸方法。但說明太過簡化，就會好易令初學者認為肚會無限漲大，變成過份拗腰的「啤酒肚」，因此腹肌要保持張力，像牆般制衡內部壓力。問題又來了，像牆般的腹肌是甚麼感覺？非常簡單，俯臥姿就可以感受到了。

地板比牆更優勝，除了能為身體提供多點反饋之外，地心吸力亦有助身體在放鬆的情況下貼地，只需要靠自我察覺來調整姿勢而維持脊柱中立位置。當俯臥在地時，身體前側活動受限，腹肌被迫發力，呼吸不能往前側走，就更能主動訓練背及腹側的呼吸；背側的深層肌肉隨呼吸而活動，令平時經常因不良姿勢而緊縮的肌肉得以放鬆。

所以俯臥式呼吸，需要像鱷魚一樣，俯臥在地進行的。

1）俯臥姿，腳跟朝內腳尖朝外，雙手交叉墊放在額前，手肘輕輕按地，放鬆肩膊；

2）肚臍微內收，並於地板有一吋距離，脷頂上顎慢慢吸氣，使上背至下背同時慢慢漲起，注意切勿聳肩；

3）呼氣時口中同時發出「嘶」音，收緊腹肌及胸肌，將氣呼出。

過程中需要專注背部有否隨呼吸漲起，而非吸氣頂住腹部而令背部有郁動。

練習從來都不是交功課，做完十下八下不等於完成任務；練習的精髓就在於你能否每一次都用對的肌肉做對的事。

Crocodile breathing

We always heard the cues “Inhale belly out and exhale belly in” when doing belly breathing, but belly out doesn’t mean a beer belly as it leads to an anterior tilting pelvis. Therefore we need a wall-like abdominal muscles to resist the intra abdominal pressure, by simply put your stomach to the floor to feel the abs tension.

We choose floor rather than wall as the floor can give multiple feedbacks to the body, and the gravity can rest the body on the floor as well, all you need to have is a body awareness to maintain a neutral spine. When we face down, the anterior side of your body is being blocked by the floor, activating the abdominal muscles and leads the expansion on the back and lateral side of the body. These could enhance a 360° breathing and ease the back pain caused by incorrect posture.

To practice the crocodile breathing,

1. Stomach on the floor, heels touching each another and the toes facing outward. Fingers interlocked to support the forehead and the elbows gently touching the floor to avoid shoulder shrug;

2. Draw in the belly button, tongue touches the upper jaw and breath in, feel the expansion at the back;

3. Make a “siiiii” sound, contract the abdominal muscles, and exhale

It is true that practice makes perfect - only if the practice the a perfect one. So don’t bother with the sets and reps, just make sure you are using the correct form and correct muscles each time when you practice.