First, the principle of suffocating
There is no conclusion yet, but the mainstream view is that sputum is mainly due to diaphragmatic spasm (also known as diaphragmatic diaphragmatic hernia).
1. What is the diaphragm?
The diaphragm, which is a flattened latissimus-like muscle with an upward bulging, is located between the thoracic and abdominal cavities and becomes the base of the chest and the top of the abdominal cavity.膈 is the main respiratory muscle. When contracting, the sputum is decreased, the volume of the thoracic cavity is enlarged to help inhale; when it is relaxed, the sputum rises back to the original position, and the volume of the thoracic cavity is reduced to help exhale.
Simply put, inhalation and exhalation are caused by activities such as the diaphragm and intercostal muscles. While the diaphragm is contracted and the diaphragm is flattened, the intercostal muscles contract, the intercostal muscles relax, and the ribs move upward and outward. At this time, the volume of the chest is increased, the internal pressure is reduced, and the person inhales. Conversely, when the diaphragm and intercostal muscles relax and the intercostal muscles contract, the person exhales.
2. Why is the diaphragmatic muscle?
After starting exercise, the muscles of the body immediately entered a state of tension, but the internal organs were not ready, especially if the lungs were not active immediately to supply the oxygen needed for strenuous exercise, so the body could only speed up the breathing rate, which easily caused uneven breathing. The diaphragm that is responsible for breathing is suddenly stimulated, and there are tensions, uncoordinated movements, etc., and it is also embarrassing.
In addition, the tendon tendon does not only appear when you start exercising. The diaphragm is like any other muscle in the body. Excessive use can also cause fatigue and cramps, so overtraining can also cause diaphragmatic spasm.
3. Why does the tendon tend to cause hernia?
Hernia is actually called acute chest pain, which usually occurs in the lower ribs. After the diaphragmatic tendon, the ligaments that shake and pull the internal organs (especially the liver) cause pain. This pain often occurs on the right side because the body's liver is just below the right rib of the body. Therefore, when the breath is exhaled, the liver descends and the diaphragm rises, so that repeatedly pulling the liver ligament causes pain.
Second, why is it suffocating when running?
The principle of suffocation is explained, and the reasons why it may cause suffocation in daily life.
1, just eat something, it is easy to exercise
When the body is digesting food, the blood flowing to the diaphragm will be reduced; if there is a lot of fat and cellulose in the food, it will take longer to digest and will also lead to a decrease in blood flow to the diaphragm. If the diaphragm lacks blood, it is easy to cause hypoxia, so it is recommended to exercise after 1-2 hours after eating.
2, do not warm up before exercise, easy to suffocate
If you do not warm up, suddenly change from a static state to a state of intense exercise, which will lead to rapid shallow breathing of the body, causing the contraction of the diaphragm to be uncoordinated, and it is easy to suffocate, so it takes more time to warm up for 10-15 minutes before exercise. . The easiest way to warm up can be to go fast or jog.
3, the breathing mode is not correct, easy to suffocate
Zidane said a word, "Better breathing equals more oxygen for your muscles, and that equals more endurance" (having a powerful and powerful breathing system can help improve your athletic performance), indicating that breathing is very important!
This runner should learn like a swimmer and re-adjust your breathing pattern. Because when swimming, only when the face is out of the water can you breathe, so the swimmer takes a long time to learn the rhythm of breathing and how to take a deep breath. So how do you breathe while running?
Breathing mode: The human body is breathing in the nasal cavity in a quiet state. However, during strenuous exercise, it is recommended to use a nasal suction or a combination of nose and mouth to breathe.
Breathing rhythm: Let your breathing have a regular rhythm, keep it at a constant speed, don't change too much, and let the breathing match the footsteps. It is recommended to use 2-4 single step and one inhalation, 2-4 single step and one breath method to run.
Breathing depth: Breathe as deep as possible while running. It is best to take a deep breath in the abdomen. Deep breathing can make you absorb more oxygen.
Specialized abdominal breathing training: It can be used for breathing training on the diaphragm. You can refer to the abdominal breathing training method of yoga to strengthen the ability of the diaphragm to move up and down.
4, the weather is too cold and easy to suffocate
First of all, it takes a long time to warm up more when it is cold, and many people are not enough to warm up during winter sports. Secondly, it is very uncomfortable to inhale cold air into the lungs at extremely cold temperatures, so when the weather is cold, people's breathing is not in place.
Third, how to ease the suffocation
So how can you alleviate the sudden suffocation in the process of exercise?
1, slow movement speed or stop
2 , press the pain area to relieve pain
3 , take a deep breath, lower the diaphragm, continue to breathe several times.
4 , stretch the diaphragm, raise your hands across the top of the head, try to stretch, stretch to the left and right, while continuing to breathe deeply.
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