Stage 1: Respiration by diaphragm (30 seconds)
You can sit or stand up straight. Breathe slowly through your nose for about 4 seconds to tighten your stomach, then exhale gently through your mouth for 6 seconds. Repeat for 4-5 times. This breathing style helps the lungs expand to the maximum, pushing air stagnation out and improving oxygen exchange.
Stage 2: Raise hands to coordinate breathing (30 seconds)
Stand firmly, legs open across your hips. When inhaling, slowly raise your hands high over your head, hold for a few seconds to feel your chest opening. When exhaling, lower your hands slowly. Do it evenly for 30 seconds to increase the flexibility of the chest cavity and force your lungs to inhale more air.
Stage 3: Blink breathing (30 seconds)
This technique supports removing old gas in the lungs and increasing the strength of the respiratory muscles. Breathe gently through your nose for about 3 seconds, then close your lips as if blowing a candle and exhale slowly for 6 seconds. Repeat 4-5 times. This controlled breathing method helps breathing rate slower, increases oxygen absorption and effectively pushes CO2 out.
Stage 4: Light on-the-spot exercise (30 seconds)
Stand upright, run on the spot or lift your knees combined with deep breathing. Beginners should do it slowly. After 30 seconds, stop, breathe deeply and then exhale. This light cardio activity helps the lungs get used to exercise, increase endurance and improve the body's endurance.
