How to improve the autonomic nervous system
by activating declined parasympathetic nervous system and keeping a good balance between the sympathetic nervous system and the parasympathetic nervous system
There are mainly 2 kinds of breathing methods which are chest breathing and abdominal breathing.
Chest breathing is taking a deep breath from your nose or mouth with filling your chest.
Abdominal breathing is when you inhale, you expand your stomach and when you exhale, you flatten your stomach.
Diaphragm breathing is expanding and flattening the chest and stomach at the same time, intaking more air. Intaking more air slows down the movement of alveolus in the lung and activates the declined parasympathetic nervous system.
It is a little difficult to do both breathing together, so the following is how to doh each breathing separately.
(1) Lie on your back and bend your knees (Fig. 3).
(2) Put your hands on your chest (Fig. 4).
(3) Inhale slowly feeling your hands move upward.
(4) Exhale slowly feeling your hands move downward.
(5) Repeat inhaling and exhaling for 5 times.
(1) Lie on your back and put your hands on the sides of your abdomen (Fig. 5).
(2) Inhale slowly feeling your abdomen expands.
(3) Exhale slowly feeling your abdomen flattens.
(4) Repeat inhaling and exhaling for 5 times.
If you continue 1 set of these breathing exercises in the morning and at night, the unbalancing autonomic nervous system starts to be balanced.
Effect of Diaphragm Breathing
A person who can’t be moved to tears with watching a touching movie and keeps sweating during eating hot spicy food and whose blood pressure doesn’t lower down during sleep checked the movement of his diaphragm. His lungs don’t expand very much and the diaphragm doesn’t move very much. After instructing him how to do the diaphragm breathing, his diaphragm moves largely (Fig. 6).
2 days after starting the diaphragm breathing, his blood pressure during a meal went down to the number of before a meal in 30 minutes (128 -> 146 -> 130). This shows that the parasympathetic nervous system is activated and calms down the sympathetic nervous system (Fig. 7 and 8).
His blood pressure during sleep which was as high as during daytime also lowered down.
5 days after the diaphragm breathing, he watched a touching movie and he could move to tears.
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