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A recent anecdote has caused quite a stir online. According to a netizen, during a karaoke session at a KTV, they noticed a colleague was unable to sing a specific segment of the song “Luxurious Madame,” which aroused their suspicion. After much deliberation and judgment, the netizen decided to report the incident. Surprisingly, the investigation revealed that the individual did indeed have issues. Although the authenticity of this story has not been verified, it undoubtedly showcases the immense influence of popular culture.
Popular music group Phoenix Legend’s songs have even had an impact on the medical field. A medical blogger shared an interesting tip: using the melody of “The Most Dazzling Ethnic Style” to control the rhythm of cardiopulmonary resuscitation (CPR), which is not only easy to master but can also effectively increase the success rate of resuscitation. For those of us with a medical background, is this method really effective?
Speaking of cardiopulmonary health, as a yoga instructor, I must mention the benefits of inversions. When standing, the blood and organs in the body are subject to the influence of gravity. Although the human body has a very sophisticated design to adapt to gravity, in some cases, gravity can become a burden. Blood and lymph need to travel through the venous system from the feet back to the heart, and gravity is a major factor in venous disease.
Therefore, engaging in brief inversions can bring many benefits to our body. When our body is inverted, the heart is positioned relatively lower, which helps promote the return of blood and lymphatic fluid. This also helps reduce symptoms such as varicose veins, swelling of the lower limbs, as well as the risk of pulmonary embolism. Actual studies show that the return of blood from the calves and legs is more effective when the body is inclined.
For individuals with heart health, inversion exercises in yoga are also a good preventive measure. For the lungs, because of the effect of gravity, blood first fills the base of the lungs. Although the base of the lungs has a larger surface area, conducive to gas exchange, gravity also causes differences in the amount and frequency of gas exchange between different areas of the lungs.
Through inversions, we can promote blood flow more evenly into all areas of the lungs, optimizing the efficiency of gas exchange in the lungs. At the same time, the diaphragm, as a large muscle below the heart and lungs, separates the cardiopulmonary and abdominal organs and participates in the breathing process. Inversions have a positive impact on this important respiratory muscle as well.
The diaphragm is not only one of the important muscles in the body, but it also plays a crucial role in our breathing process. This dome-shaped muscle is located below the heart, with its apex, or central tendon, facing upwards. When the diaphragm contracts, the central tendon is pulled downwards, flattening the entire muscle. This action creates a vacuum in the lungs, allowing air to rush into them. Having a strong diaphragm can enable the lungs to inhale more air.
However, if you spend most of your daily life sitting down, especially hunched over a computer for extended periods, the front of your body might gradually start to collapse. This may lead to a weakened contraction of the diaphragm, consequently causing your breathing to become shallower. But like many muscles in our body, the diaphragm is a skeletal muscle that can be strengthened through exercise.
To exercise the diaphragm, you need to understand how it works. Whenever the diaphragm contracts, it pulls downward, pushing the abdominal contents down and out against gravity. This is why you see your abdomen rise when you inhale. If you take an upside-down position, such as a headstand, the diaphragm has to push upward, overcoming gravity to lift the heavy abdominal organs and allowing air to flow into the lungs. Such exercises can enhance your breathing while lying down, much like bicep curls during weight training improve arm strength.
Here are three simple diaphragmatic breathing exercises: One of the best positions is crocodile breathing. In this prone position, cross your arms placing them at about a 45-degree angle above your shoulders. This encourages natural diaphragmatic breathing and relieves tension-caused tightness in the abdomen. Adapted to different body shapes and flexibility levels, there are several variations of this movement, including the placement of the legs. Try relaxing into this position and observe the movement of your abdomen, the sides of your ribcage, and your lower back.
During the exercise, focus on feeling the natural rhythm of your breath, without forcing control over it, even if it seems fast or slow. Let the body breathe freely. Then, concentrate on the sensation of your abdomen pressing against the ground during inhalation and retracting during exhalation. Engage with this exercise by relaxing the abdominal muscles, allowing the movement of the abdomen to become deeper and smoother.
Focus your attention on the sides of your chest, and you will notice subtle changes in your ribs with each deep breath. As you inhale, the ribs expand outwards, and as you exhale, they return to their original position. This movement is closely linked to the rhythm of the diaphragm: the contraction of the diaphragm expands the chest cavity, and its relaxation allows the ribs to return. Next, focus on your lower back, noting the slight rise with inhalation and the gentle descent with exhalation. During this, try to relax the muscles in your back, allowing the breath to flow freely.
Deep breathing can effectively alleviate the feeling of tightness in the waist. To enhance this deep relaxation further, try holding the end of your exhalation for a moment longer, consciously increase the volume of exhalation, and gently compress the abdomen towards the spine. Then, as you slowly inhale, relax the muscles in your lower back and abdomen, letting the back gently rise and expand with the filling air. You will feel a gentle stretching in your lower back as it’s pulled by the breath.
Repeat this pattern of incremental exhalation and increased inhalation for three to five breathing cycles until your body adapts to the feeling of deep breathing. Afterwards, return to your usual exhalation rhythm while continuing to expand your lower back during inhalation. In this way, each breath will feel deeper and slower. Maintain this crocodile resting position for seven to ten minutes. During this time, feel the entire abdomen—front, sides, and back—synchronizing harmoniously with your breath.
Exit this practice with serenity, allowing your body to gradually transition back to a normal breathing state. Next, let’s practice a simplified version of diaphragmatic breathing which is done through the Corpse Pose. Lying on a prepared carpet, let a thin mat support your head and neck, and concentrate your awareness on the continuous breaths. Release the tension of the chest and rib cage so that the navel area can naturally rise and fall with the undulation of breath.
Furthermore, by lifting both arms above the head, you can further feel how breathing affects the dynamics of the abdomen. Afterwards, lower your arms and quietly observe your breathing for a few minutes, allowing your body to enter a completely relaxed state. When you sit up to practice breathing, you will find that the experience is different from when lying on your back. The verticality of sitting changes the effect of diaphragm movement on the lower half of the body.
Easily, you can feel the gentle expansion of both sides of the thoracic cavity and the front wall of the abdomen during breathing in a sitting position. Even though the range of movement is less than when lying on your back, continue to focus on your breath, allowing the rhythm and depth of breathing to naturally reach an absolutely comfortable state. Close your eyes and allow your mind to relax with the flow of your breath.
Although breathing exercises are suitable for everyone, Inversion postures are not necessarily suitable for everyone. Despite the numerous benefits of Inversion, it also carries some risks and limitations, especially for those with certain pre-existing health conditions. Anyone maintaining an inversion posture for a long time (more than 30 minutes) may cause unsafe conditions. People with high blood pressure, heart diseases, glaucoma, retinal detachment, or any condition affecting blood circulation should avoid inversions in most cases.
Before attempting an inversion, it is best to ask your doctor if such a practice is suitable for you. Inversions are safe for most people, but if there is a specific disease or discomfort, it should be avoided.
Recommended inversion pose: Inverted Arrow Pose
Inverted Arrow Pose is an inversion variant that is easy to achieve for most people. You will need a yoga mat and a folded blanket or yoga brick as props. First, place the yoga mat perpendicular to the wall. Then, place the blanket or yoga brick at a distance from the wall, making sure its widest side is parallel to the wall.
If you choose to use a blanket, sit at one end of it and then swing your legs up against the wall so that your pelvis is on the blanket and your shoulders and head rest on the ground. If using a yoga brick, first lie on the floor, making sure your hips are close to the wall with your legs stretched out towards the wall. Then, bend your knees and let your feet slide down from the wall. Afterward, lift your pelvis and place the yoga brick under it, ensuring it lies flat on the floor to support the pelvis.
These poses can also be practiced at the center of an open room with legs lifted into the air. However, when practicing against a wall, you might be able to hold the position for longer. Maintain this posture for 5 to 20 minutes.
Supported Shoulderstand
When performing a supported shoulder stand, you can use a chair or wall as an aid. You’ll need a yoga mat and at least two sturdy, folded blankets. To set up for this pose, stack the blankets under your upper back to ensure your shoulders rest on the blankets while your head is on the floor, thus avoiding pressure on the neck. Align the wide edge of the blankets with the wall.
If you choose to practice near the wall, lie on your back with legs up the wall, shoulders placed on the blankets as previously described. Then, bend your knees with feet against the wall. Gently push your feet, lifting your hips. At this stage, perform a few breathing checks—are you breathing deeply and smoothly? Are your neck and shoulders comfortable? If all feels well, proceed to the next step. If uncomfortable, keep your feet against the wall. Try shifting your hips over your shoulders and use your hands to support your lower back. If you feel stable, attempt to lift your feet away from the wall. Hold this position for 1 to 3 minutes, depending on your comfort level.
You can also use a chair to assist with this pose: place your upper back on the blankets and your feet on the chair. Hold onto the chair legs and slowly move your hips to the edge of the chair. Lift your head towards the ceiling, keeping your chin slightly away from your chest. Maintain this position for 1 to 3 minutes.
If you can maintain stability in a headstand, this pose can strengthen the diaphragm more effectively than when your legs are up against the wall. If you are unfamiliar with this position, it is recommended to learn under the guidance of a qualified yoga instructor. Also, it is advisable for beginners practicing inversions to take face-to-face classes. Finally, I would like to ask fellow commenters to help complete the lyrics to the classic song “Madame Xiang”: Wow! Meng! Mountain! Connecting! Mountains! Beyond! Mountains!
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