Reaching out across the Web .. ...分享 Zuojun Yu, physical oceanographer, freelance English editor



已有 2004 次阅读 2020-9-25 09:53 |个人分类:Health & Health-Care System|系统分类:科普集锦| 威士忌呼吸, 失眠


The End of Alzheimer's Program: The First Protocol to Enhance Cognition and Reverse Decline at Any Age

By Dr. Bredesen



我昨天晚上无聊到玩油管,不小心看到一个瑜伽老教“如何呼吸”。和瑜伽相伴7年的我,上点开。然后推荐给朋友。她说:马上试!有兴趣的可以搜“Whiskey Breath”。


Water, Whiskey, Coffee Breath: Breathing as a Health Tool

by Lucas Rockwood

Whiskey Breath (AKA Down-Regulating Breath) moves at < 4 breaths per minute.


When you reduce your breath below 4 breaths per minute, it triggers a strong parasympathetic (rest and digest) nervous system response, reduces your heart rate, reduces activity in skeletal muscles, and improves digestion.


This type of breathing is great after meals, in the evening, and most commonly, right before bed. This practice should be done seated or lying down, and never while driving or doing anything standing or active.


It’s common for students to fall asleep while using Whiskey Breath, so it should be used with care.

  • Use primarily before bed

  • Can be used (with care) to reduce intense stress or anxiety

  • After eating, this breathing pattern can aid in digestion

How to Practice (如何进行):

  • Sit down or lie down in bed (坐下或躺下)

  • Inhale through your nose to the count of 1-2-3-4 (用鼻子吸气 1-2-3-4)

  • Hold 1-2-3-4 (屏住呼吸1-2-3-4)

  • Exhale through your nose to the count of 4-3-2-1 (用鼻子吐气4-3-2-1)

  • Hold 4-3-2-1 (屏住呼吸1-2-3-4)

  • Repeat for at least 10 rounds (approx 10 min) (至少做10次,约10分钟。译者注:应该不到3分钟。)

  • Practice only while seated or lying down (never while driving)(必须是坐下或躺下。不要在开车时玩。)


1 郑永军

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