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保健养生之吐纳导引法

2018-07-05 02:18:28 宋新红 阅读(1455)

「导读」介绍保健养生之吐纳导引法的具体操作方法。

宋新红1 姬爱冬1 夏光宇1

(广州中医药大学 广州 广东 510006)

作者:宋新红,单位:广州中医药大学针灸康复临床医学院气功教研室

电邮:docwinsauer@gzucm.edu.cn,

电话:15915988503,

详细通讯地址:广东省广州市番禺区广州大学城外环东路232号广州中医药大学针灸康复临床医学院气功教研室,510006

摘要

目的 :介绍保健养生之吐纳导引法的具体操作方法。 方法:从保健养生之吐纳导引法的概述、吐纳导引自然呼吸法、吐纳导引先呼后吸法、 吐纳导引慢吸慢呼法、吐纳导引腹式呼吸法、腹部丹田的重要性等几个方面进行详细论述。结果及结论:吐纳导引调息功法可以使初学者身心自然放松,增强人体的新陈代谢,消除疲劳,达到修养生息和良好的保健养生的效果,值得推广。

关键词:气功;吐纳导引法;教学

1、保健养生之吐纳导引法概述

古之吐纳导引也称调息。即在练功的时候,有意识的调整呼吸的速度.节奏和吸氧量的变化,以至达到保健养生的效果。调息是气功三大要素之一。在几十年的吐纳导引法气功教学中,深受学生和学习者的欢迎。

调是调和,息是呼吸。古人曰:一呼一吸为一息。古书有记息有四种象:风象,出入有声;喘象,无声但出入不平衡,结滞不通;气象,虽无声无喘,但不静。息象,无前三种象;出入平、细、匀、慢.静。如生活中的面粉的等级,粗、细、精细面粉;所以练习呼吸要求,吸如闻花香,呼如吹粉。

调息功法,也称数息法。是以呼吸为主,各种呼吸的练习方法。

吐纳导引法的关键:是将无意识、本能的生命运动呼吸,变成有意识、潜能的主动呼吸。

吐纳导引法的目的:增加生命运动最需要的物质能量“气”,现代医学认为大脑最需要的氧。

吐纳导引的重要性:人体呼吸是生命的存在,呼吸停止生命死亡。生命存在是呼吸运动的延续。

吐纳导引的要求:

1)站立,姿势自然,全身放松,衣带宽松舒适为宜。

2)口齿自然合拢, 舌平贴上腭, 眼闭睁均可(开始学练,为了入静,以闭眼垂帘为佳)。

3)意念集中,注意自己的呼吸,做到意随气行;吸气时意随之而入,呼气时意随之而出。

4)不论是采用胸式、腹式还是混合式呼吸都可以练功,这样可使初学者将常态的无意识呼吸;用气功的方法较顺利地转化为有意识呼吸较快地进入气功状态。

吐纳导引法的注意事项:初学者在练习呼吸方法时,应该注意不能让气向头上运行,以免影响大脑神经系统的相对协调稳定。按气功和中医的观点:最好是气沉丹田归气海。丹田腹部是人体生命存在的加工厂,气海穴它可以运化气机,储蓄精气能源供给机体。这样调顺气机可以使大脑清醒,使机体协调有序化程度加强。

2、吐纳导引法的具体练习方法:

2.1吐纳导引自然呼吸法

方法 :

1)自然呼吸是在常人常态呼吸基础上,有意识地用气功的方法练习的呼吸运动。

2)关键:把常态的无意识呼吸变为功态的有意识呼吸, 在常态的呼吸运动基础上加长一点的呼吸,使每次的呼吸量大约为最大呼吸量的60%左右。

3)先吸气,将新鲜空气有意识地吸进,意跟随气头, 顺着鼻、咽、喉、气管、到体内。

4)要领:注意力集中在吸气上。

5)呼气时,意亦随气而出。

6)呼吸速度不要过快也不要过慢,以中等速度均匀地呼吸。 吸气量与呼气量基本相等,以此来调节气机的平衡,并维持身体平衡。一呼一吸为一息, 三息九息为补阳,六息为泄阴。

作用:以意识为主导的调息,首先是疏通呼吸道,把常态无意识的呼吸变成功态的有意识的呼吸练习方法,可以调动人体潜能,进行气功状态的呼吸练习。

2.2吐纳导引先呼后吸法

方法:

1)变常态的先吸后呼为功态的先呼后吸。

2)关键:把常态无意识呼吸变为有意识的呼吸。每次的呼吸量大约为最大呼吸量的70%-80%左右。

3)要领:注意力集中在呼气上。

4)先呼气,是将自身体内的废气、浊气、病气有意识地、积极地呼出体外,在肺部、腹部、气海之处腾出空间让外界的新鲜空气较顺利地进入体内。用鼻呼气,意随气行。

5)吸气时,身体放松从鼻较顺畅地吸进外界的新鲜空气,调节机体补充能量,增强身体活性。意随气行,进入体内。

6)呼吸速度不要过快,也不要过慢,以中等速度均匀地呼吸。吸气量与呼气量基本相等,以此方法来调节气机的平衡,并维持人的身体平衡。一呼一吸为一息,三息九息为补阳,六息为泄阴 。

作用:此法即是古人修炼功法中的吐纳法,亦是吐故纳新法。以意识为主导进行调节,主动地、积极地排出体内废、浊、病气,再吸收大自然的新鲜空气,有助于身心健康。

2.3吐纳导引慢吸慢呼法

方法:

1)在练习以上两种呼吸的基础上,变常态的呼吸为慢、细、匀、长的呼吸。

2)关键:把常态无意识的呼吸运动变成了功态的有意识控制的慢吸慢呼。先吸后呼,每次呼吸气量大约是你最大呼吸量的90%-95%左右。

3)要领:注意力集中在“吸气”上。

4)先吸气,将清新的空气有意识地尽量用鼻吸进体内,直到接近最大吸气量时为止。意跟随气头,顺着鼻、咽、喉、气管进入体内。

5)呼气时,气从体内向外呼出,意亦随气而出。尽量地呼,直至接近最大呼出量时为止。

6)一呼一吸为一息,慢速均匀地呼吸。吸气量与呼气量基本相等,以慢吸慢呼的呼吸运动来调节人体内气机的平衡,并维持身体内的阴阳平衡。可以练习三息九息为补阳,六息为泄阴之法 。

吐纳导引慢吸慢呼法作用:慢吸慢呼法用于各种不同类型的人,它是调节身心相对平衡,增加吸氧量的最佳方法之一。以慢调松,以细调意,以匀调平衡,以长调息。

吐纳导引慢吸慢呼法注意事项:初练者中,有的人在练功后可能出现轻微不适应等反应,这是由于刚开始将常态多年甚至及十年习惯的呼吸方法,改变成为功态的呼吸运动,改变了日常生活习惯有规律的呼吸而引起的,有些可能是因为呼吸道不畅通而引起的。只要按正确的要求方法坚持练功一段时间,基本适应后,这种不舒服的感觉就会自然地消失,而且会产生一种轻松愉快的舒适感。

初学者刚开始练呼吸方法时,次数不宜过多,时间不宜过长,更不能急于求成。

2.4 吐纳导引腹式呼吸法

腹式呼吸,它是腹直肌、横隔肌、腹内外斜肌、和腹部部位的一些肌肉参入运动的一种呼吸方法。这种呼吸,对肠胃运动和消化功能具有明显的帮助调节作用。同时对腹腔内脏起到“自我按摩”作用,并可通过神经系统的反射作用,对大脑皮层中枢神经系统的功能产生良好的影响。腹式呼吸有顺式、逆式两种。而初学者应先以练顺式腹式呼吸为宜。因为,顺式腹式呼吸是合于自然的一种呼吸方法,它可以在较短的时间内,调动激发人体潜能,使人较快地进入气功潜能状态。

2.4.1顺式腹式吐纳导引呼吸

顺式腹式呼吸的基本姿势和要求同前。在意识支配下用鼻吸气到腹部气海丹田之处,吸气时腹部凸起。意随气行,注意力顺着气行的路线转移到以肚脐为中心的腹腔丹田,微停片刻。然后呼气时按进气的路线相反呼出,腹部凹进去。吸气量与呼气量基本相等。这样便形成一吸一呼的顺式腹式呼吸运动。 此种呼吸方法,可以与自然呼吸、先呼后吸、慢吸慢呼三种呼吸方法配合进行,以提高三种呼吸方法的质量,也充实丰富了顺式腹式呼吸的内容。

2.4.2逆式腹式吐纳导引呼吸

站立姿势及基本要求同前,与顺式腹式呼吸相反,鼻吸气时腹部凹进去,注意力顺着气行的路线移到以肚脐为中心的腹腔。呼气时按进气的路线相反呼出,腹部凸起,先吸后呼,吸气量与呼气量基本相等,形成一吸一呼,为逆式腹式呼吸。

吐纳导引腹式呼吸法的注意事项: 初学者一般采用顺式腹式呼吸比较好,其原因是它容易把气沉到丹田、气海。逆式腹式呼吸,如果掌握不当,容易把气憋在胸部和头部,出现偏差。据了解有些气功造旨很深的气功师也常用顺式腹式呼吸。在此建议:初学者练功时先用顺式腹式呼吸。练完腹式呼吸后腹部可能会出现不适应的现象,用练功时的温热手揉察腹部,不适应的现象即可消失。逆式腹式呼吸须到片呼吸或体呼吸,甚至细胞、线粒体阶段领域才去使用的。

3、腹部丹田的重要性

腹部是人的先天之根,人在未出生时就是靠肚脐与胎盘连接吸收母体内的营养。古人称腹式呼吸为胎息,就是由此而得来的。在气功修炼的高层次,练功用胎息法有返老还童的功效。

在腹部有许多重要的穴位,其中最重要的便是丹田,《脉望》中记载:“丹田,性命之本。道士思神,比丘坐禅,皆聚真气于脐下,良田此也。丹田内有神龟,呼吸真气,非口鼻之呼吸也。口鼻只是呼吸之门户,丹田为气之本源,圣人下手之处,收藏真一所居,故曰胎息”。 丹田乃肚脐与命门、阳窍两条线的交点。以这个交点为中心,周围有关元、气海、肚脐、神阙、命门、阳关等重要穴位。这里是人体经脉交汇之海、气机升、降、开、阖之源,故有“性命之祖”“生气之源”“力量根源”之称。气聚于丹田腹部的压力可以输送到四肢,起到气功状态的意到、气到、血到、力到的作用。

腹部丹田的实用价值:腹部是胃、脾、肝、胆、肾等重要脏器的部位,它们犹如一个综合性的多功能的加工厂,体外进来的物质可在这里消化吸收,并且变成能量供给人体生命运动及生命活动的需要。采用顺式腹式呼吸的方法,可以增强提高这些脏器的功能。腹式呼吸还可以促进肺部未开放的肺泡开放,从而加大练功者的肺活量,同时可以增加体内压肺张压,使肺泡中的氧分压高于血液中的氧张力。这样,在肺部进行气体交换时,能使更多的氧分子弥散入血液中,从而输送到机体各部位气体交换产生较大的能量。人体肌膜壁两边有正负电极,腹式呼吸膈肌运动,可使体内压增高激活正负电极渗透肌膜壁,产生较大的电磁藕联、即人体的生物电,增强人体生命运动的活力和能力。所以,腹部具有“发动机”的美称,而顺式腹式呼吸则好比是这个“发动机”的动力。由此可见,练好顺式腹式呼吸是何等重要。

吐纳导引腹式呼吸法的操作要领: 学习腹式呼吸时,应从顺式腹式呼吸入手,因为逆式腹式呼吸如果掌握要领不当,易将气憋在胸部和头部,出现偏差,而顺式腹式呼吸没有这样的危险性。在气功修炼领域里,有些造旨很深的高级气功师也常采用顺式腹式呼吸的方法。

在学习顺式腹式呼吸方法时应该注意,此种呼吸方法是腹部运动起伏,胸、肩不能上提做辅助性运动,也不能只用肚脐以上的腹部呼吸。顺式腹式呼吸,应该是以肚脐为中心,整个腹部象一个皮球一样一起一伏地收缩运动。初练时还要注意,不要以为腹式呼吸好,就过量练习,物极必反,切不可急于求成。 练完功后腹部如出现轻微不适现象,可将手搓热,在腹部轻轻揉擦左右转动,不舒适的现象即可消失。

4、吐纳导引法的价值

以上的吐纳导引调息功法,只讲呼吸,不讲姿势,目的是使初学者不受拘束,身心自然放松,易入静,增强人体的新陈代谢,较快地放松,消除疲劳,增加吸氧量,达到修养生息和良好的保健养生的效果。


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position------>[{"id":12,"pid":0,"name":"功法实践","pinyin":"gongfashijian","path":"/gongfashijian","sort":12,"target":"0","status":"0","list_view":"list.html","article_view":"article.html","seo_title":"","seo_keywords":"","seo_description":"","type":"0"}]

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article------>{"id":139,"cid":12,"sub_cid":"","title":"保健养生之吐纳导引法","short_title":"0","tag_id":"","attr":"2,1","seo_title":"0","seo_keywords":"","seo_description":"1","source":"网络","author":"宋新红","description":"介绍保健养生之吐纳导引法的具体操作方法。","img":"","content":"<p style=\"text-align: center;\">宋新红1 姬爱冬1 夏光宇1</p><p>(广州中医药大学 广州 广东 510006)</p><p>作者:宋新红,单位:广州中医药大学针灸康复临床医学院气功教研室</p><p>电邮:docwinsauer@gzucm.edu.cn,</p><p>电话:15915988503,</p><p>详细通讯地址:广东省广州市番禺区广州大学城外环东路232号广州中医药大学针灸康复临床医学院气功教研室,510006</p><p>摘要</p><p>目的 :介绍保健养生之吐纳导引法的具体操作方法。 方法:从保健养生之吐纳导引法的概述、吐纳导引自然呼吸法、吐纳导引先呼后吸法、 \n吐纳导引慢吸慢呼法、吐纳导引腹式呼吸法、腹部丹田的重要性等几个方面进行详细论述。结果及结论:吐纳导引调息功法可以使初学者身心自然放松,增强人体的新陈代谢,消除疲劳,达到修养生息和良好的保健养生的效果,值得推广。</p><p>关键词:气功;吐纳导引法;教学</p><p>1、保健养生之吐纳导引法概述</p><p>古之吐纳导引也称调息。即在练功的时候,有意识的调整呼吸的速度.节奏和吸氧量的变化,以至达到保健养生的效果。调息是气功三大要素之一。在几十年的吐纳导引法气功教学中,深受学生和学习者的欢迎。</p><p>调是调和,息是呼吸。古人曰:一呼一吸为一息。古书有记息有四种象:风象,出入有声;喘象,无声但出入不平衡,结滞不通;气象,虽无声无喘,但不静。息象,无前三种象;出入平、细、匀、慢.静。如生活中的面粉的等级,粗、细、精细面粉;所以练习呼吸要求,吸如闻花香,呼如吹粉。</p><p>调息功法,也称数息法。是以呼吸为主,各种呼吸的练习方法。</p><p>吐纳导引法的关键:是将无意识、本能的生命运动呼吸,变成有意识、潜能的主动呼吸。</p><p>吐纳导引法的目的:增加生命运动最需要的物质能量“气”,现代医学认为大脑最需要的氧。</p><p>吐纳导引的重要性:人体呼吸是生命的存在,呼吸停止生命死亡。生命存在是呼吸运动的延续。</p><p>吐纳导引的要求:</p><p>1)站立,姿势自然,全身放松,衣带宽松舒适为宜。</p><p>2)口齿自然合拢, 舌平贴上腭, 眼闭睁均可(开始学练,为了入静,以闭眼垂帘为佳)。</p><p>3)意念集中,注意自己的呼吸,做到意随气行;吸气时意随之而入,呼气时意随之而出。</p><p>4)不论是采用胸式、腹式还是混合式呼吸都可以练功,这样可使初学者将常态的无意识呼吸;用气功的方法较顺利地转化为有意识呼吸较快地进入气功状态。</p><p>吐纳导引法的注意事项:初学者在练习呼吸方法时,应该注意不能让气向头上运行,以免影响大脑神经系统的相对协调稳定。按气功和中医的观点:最好是气沉丹田归气海。丹田腹部是人体生命存在的加工厂,气海穴它可以运化气机,储蓄精气能源供给机体。这样调顺气机可以使大脑清醒,使机体协调有序化程度加强。</p><p>2、吐纳导引法的具体练习方法:</p><p>2.1吐纳导引自然呼吸法</p><p>方法 :</p><p>1)自然呼吸是在常人常态呼吸基础上,有意识地用气功的方法练习的呼吸运动。</p><p>2)关键:把常态的无意识呼吸变为功态的有意识呼吸, 在常态的呼吸运动基础上加长一点的呼吸,使每次的呼吸量大约为最大呼吸量的60%左右。</p><p>3)先吸气,将新鲜空气有意识地吸进,意跟随气头, 顺着鼻、咽、喉、气管、到体内。</p><p>4)要领:注意力集中在吸气上。</p><p>5)呼气时,意亦随气而出。</p><p>6)呼吸速度不要过快也不要过慢,以中等速度均匀地呼吸。 吸气量与呼气量基本相等,以此来调节气机的平衡,并维持身体平衡。一呼一吸为一息, \n三息九息为补阳,六息为泄阴。</p><p>作用:以意识为主导的调息,首先是疏通呼吸道,把常态无意识的呼吸变成功态的有意识的呼吸练习方法,可以调动人体潜能,进行气功状态的呼吸练习。</p><p>2.2吐纳导引先呼后吸法</p><p>方法:</p><p>1)变常态的先吸后呼为功态的先呼后吸。</p><p>2)关键:把常态无意识呼吸变为有意识的呼吸。每次的呼吸量大约为最大呼吸量的70%-80%左右。</p><p>3)要领:注意力集中在呼气上。</p><p>4)先呼气,是将自身体内的废气、浊气、病气有意识地、积极地呼出体外,在肺部、腹部、气海之处腾出空间让外界的新鲜空气较顺利地进入体内。用鼻呼气,意随气行。</p><p>5)吸气时,身体放松从鼻较顺畅地吸进外界的新鲜空气,调节机体补充能量,增强身体活性。意随气行,进入体内。</p><p>6)呼吸速度不要过快,也不要过慢,以中等速度均匀地呼吸。吸气量与呼气量基本相等,以此方法来调节气机的平衡,并维持人的身体平衡。一呼一吸为一息,三息九息为补阳,六息为泄阴 \n。</p><p>作用:此法即是古人修炼功法中的吐纳法,亦是吐故纳新法。以意识为主导进行调节,主动地、积极地排出体内废、浊、病气,再吸收大自然的新鲜空气,有助于身心健康。</p><p>2.3吐纳导引慢吸慢呼法</p><p>方法:</p><p>1)在练习以上两种呼吸的基础上,变常态的呼吸为慢、细、匀、长的呼吸。</p><p>2)关键:把常态无意识的呼吸运动变成了功态的有意识控制的慢吸慢呼。先吸后呼,每次呼吸气量大约是你最大呼吸量的90%-95%左右。</p><p>3)要领:注意力集中在“吸气”上。</p><p>4)先吸气,将清新的空气有意识地尽量用鼻吸进体内,直到接近最大吸气量时为止。意跟随气头,顺着鼻、咽、喉、气管进入体内。</p><p>5)呼气时,气从体内向外呼出,意亦随气而出。尽量地呼,直至接近最大呼出量时为止。</p><p>6)一呼一吸为一息,慢速均匀地呼吸。吸气量与呼气量基本相等,以慢吸慢呼的呼吸运动来调节人体内气机的平衡,并维持身体内的阴阳平衡。可以练习三息九息为补阳,六息为泄阴之法 \n。</p><p>吐纳导引慢吸慢呼法作用:慢吸慢呼法用于各种不同类型的人,它是调节身心相对平衡,增加吸氧量的最佳方法之一。以慢调松,以细调意,以匀调平衡,以长调息。</p><p>吐纳导引慢吸慢呼法注意事项:初练者中,有的人在练功后可能出现轻微不适应等反应,这是由于刚开始将常态多年甚至及十年习惯的呼吸方法,改变成为功态的呼吸运动,改变了日常生活习惯有规律的呼吸而引起的,有些可能是因为呼吸道不畅通而引起的。只要按正确的要求方法坚持练功一段时间,基本适应后,这种不舒服的感觉就会自然地消失,而且会产生一种轻松愉快的舒适感。</p><p>初学者刚开始练呼吸方法时,次数不宜过多,时间不宜过长,更不能急于求成。</p><p>2.4 吐纳导引腹式呼吸法</p><p>腹式呼吸,它是腹直肌、横隔肌、腹内外斜肌、和腹部部位的一些肌肉参入运动的一种呼吸方法。这种呼吸,对肠胃运动和消化功能具有明显的帮助调节作用。同时对腹腔内脏起到“自我按摩”作用,并可通过神经系统的反射作用,对大脑皮层中枢神经系统的功能产生良好的影响。腹式呼吸有顺式、逆式两种。而初学者应先以练顺式腹式呼吸为宜。因为,顺式腹式呼吸是合于自然的一种呼吸方法,它可以在较短的时间内,调动激发人体潜能,使人较快地进入气功潜能状态。</p><p>2.4.1顺式腹式吐纳导引呼吸</p><p>顺式腹式呼吸的基本姿势和要求同前。在意识支配下用鼻吸气到腹部气海丹田之处,吸气时腹部凸起。意随气行,注意力顺着气行的路线转移到以肚脐为中心的腹腔丹田,微停片刻。然后呼气时按进气的路线相反呼出,腹部凹进去。吸气量与呼气量基本相等。这样便形成一吸一呼的顺式腹式呼吸运动。 \n此种呼吸方法,可以与自然呼吸、先呼后吸、慢吸慢呼三种呼吸方法配合进行,以提高三种呼吸方法的质量,也充实丰富了顺式腹式呼吸的内容。</p><p>2.4.2逆式腹式吐纳导引呼吸</p><p>站立姿势及基本要求同前,与顺式腹式呼吸相反,鼻吸气时腹部凹进去,注意力顺着气行的路线移到以肚脐为中心的腹腔。呼气时按进气的路线相反呼出,腹部凸起,先吸后呼,吸气量与呼气量基本相等,形成一吸一呼,为逆式腹式呼吸。</p><p>吐纳导引腹式呼吸法的注意事项: \n初学者一般采用顺式腹式呼吸比较好,其原因是它容易把气沉到丹田、气海。逆式腹式呼吸,如果掌握不当,容易把气憋在胸部和头部,出现偏差。据了解有些气功造旨很深的气功师也常用顺式腹式呼吸。在此建议:初学者练功时先用顺式腹式呼吸。练完腹式呼吸后腹部可能会出现不适应的现象,用练功时的温热手揉察腹部,不适应的现象即可消失。逆式腹式呼吸须到片呼吸或体呼吸,甚至细胞、线粒体阶段领域才去使用的。</p><p>3、腹部丹田的重要性</p><p>腹部是人的先天之根,人在未出生时就是靠肚脐与胎盘连接吸收母体内的营养。古人称腹式呼吸为胎息,就是由此而得来的。在气功修炼的高层次,练功用胎息法有返老还童的功效。</p><p>在腹部有许多重要的穴位,其中最重要的便是丹田,《脉望》中记载:“丹田,性命之本。道士思神,比丘坐禅,皆聚真气于脐下,良田此也。丹田内有神龟,呼吸真气,非口鼻之呼吸也。口鼻只是呼吸之门户,丹田为气之本源,圣人下手之处,收藏真一所居,故曰胎息”。 \n丹田乃肚脐与命门、阳窍两条线的交点。以这个交点为中心,周围有关元、气海、肚脐、神阙、命门、阳关等重要穴位。这里是人体经脉交汇之海、气机升、降、开、阖之源,故有“性命之祖”“生气之源”“力量根源”之称。气聚于丹田腹部的压力可以输送到四肢,起到气功状态的意到、气到、血到、力到的作用。</p><p>腹部丹田的实用价值:腹部是胃、脾、肝、胆、肾等重要脏器的部位,它们犹如一个综合性的多功能的加工厂,体外进来的物质可在这里消化吸收,并且变成能量供给人体生命运动及生命活动的需要。采用顺式腹式呼吸的方法,可以增强提高这些脏器的功能。腹式呼吸还可以促进肺部未开放的肺泡开放,从而加大练功者的肺活量,同时可以增加体内压肺张压,使肺泡中的氧分压高于血液中的氧张力。这样,在肺部进行气体交换时,能使更多的氧分子弥散入血液中,从而输送到机体各部位气体交换产生较大的能量。人体肌膜壁两边有正负电极,腹式呼吸膈肌运动,可使体内压增高激活正负电极渗透肌膜壁,产生较大的电磁藕联、即人体的生物电,增强人体生命运动的活力和能力。所以,腹部具有“发动机”的美称,而顺式腹式呼吸则好比是这个“发动机”的动力。由此可见,练好顺式腹式呼吸是何等重要。</p><p>吐纳导引腹式呼吸法的操作要领: \n学习腹式呼吸时,应从顺式腹式呼吸入手,因为逆式腹式呼吸如果掌握要领不当,易将气憋在胸部和头部,出现偏差,而顺式腹式呼吸没有这样的危险性。在气功修炼领域里,有些造旨很深的高级气功师也常采用顺式腹式呼吸的方法。</p><p>在学习顺式腹式呼吸方法时应该注意,此种呼吸方法是腹部运动起伏,胸、肩不能上提做辅助性运动,也不能只用肚脐以上的腹部呼吸。顺式腹式呼吸,应该是以肚脐为中心,整个腹部象一个皮球一样一起一伏地收缩运动。初练时还要注意,不要以为腹式呼吸好,就过量练习,物极必反,切不可急于求成。 \n练完功后腹部如出现轻微不适现象,可将手搓热,在腹部轻轻揉擦左右转动,不舒适的现象即可消失。</p><p>4、吐纳导引法的价值</p><p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n</p><p>以上的吐纳导引调息功法,只讲呼吸,不讲姿势,目的是使初学者不受拘束,身心自然放松,易入静,增强人体的新陈代谢,较快地放松,消除疲劳,增加吸氧量,达到修养生息和良好的保健养生的效果。</p><p><br></p>","status":0,"pv":1455,"link":"1","createdAt":"2018-07-05 02:18:28","updatedAt":"2024-03-27 18:47:17","field":{},"tags":[]}

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