"Tao is natural." Practice naturally. If meditation is more uncomfortable, don't meditate. If you feel painful, don't continue to "persist" and don't go against nature, or you will get hurt.
When practicing, you should start from the chest and then go to the abdomen, first smooth and then reverse.
Thoracic breathing means that by adjusting the breathing times, intermittent time and breathing depth of the lungs, breathing is relieved evenly and naturally, vital capacity is increased, lung ventilation is enhanced, and lung breathing frequency is obviously reduced.
Abdominal breathing (cis) requires the lower abdomen to expand outward and the chest and shoulders to remain motionless. When inhaling, there is a little sense of urgency in the chest and abdomen. As you exhale, your hand can gently press the upper abdomen to help expel gas. After exhaling, the diaphragm and pectoral muscles relax and the sense of urgency disappears. After repeated exercises and increased abdominal muscle movement, the breathing frequency can gradually slow down, the breathing depth increases, the breathing becomes regular, natural and smooth, and the breathing rhythm is deeper, slower and more powerful.
Breathing and breathing qigong (static qigong) can enhance the function of human respiratory system, and has a good effect on blood circulation system and digestive system.
Good practice! But remember, "step by step", "perseverance" and "Tao is natural"