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



已有 1150 次阅读 2022-9-27 08:03 |个人分类:Health & Health-Care System|系统分类:科普集锦



Three Breathing Exercises And Techniques



Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises and techniques to help relax and reduce stress: The Stimulating Breath (also called the Bellows Breath), The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each of these breathing exercises and techniques and see how they affect your stress and anxiety levels.


由于呼吸是我们可以控制和调节的,我们可以把它作为一种工具,达到放松、或清醒头脑的目的。我在这里推荐三种呼吸练习和技巧来帮助你放松和减轻压力:刺激型呼吸、 4-7-8 呼吸 (也称为放松型呼吸)、和计数呼吸【译者注:可以用来训练集中注意力。】。尝试每一种呼吸练习和技巧,看看它如何影响你的压力和焦虑程度。


Breath Counting

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple breathing technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

·       To begin the exercise, count “one” to yourself as you exhale.

·       The next time you exhale, count “two,” and so on up to “five.”

·       Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

Try to do 10 minutes of this form of meditation.


如果您想感受呼吸的挑战,请尝试计数呼吸。这是禅宗练习(Zen practice)中常用的一种看似简单的呼吸技巧。


·       开始练习时,呼气时数“一”。

·       下一次呼气时,数“二”;以此类推,直到“五”。

·       然后开始一个新的循环,即在下一次呼气时数“一”。


你可以尝试做这种形式的冥想 10 分钟。【译者注:试一下12分钟冥想。】


The Stimulating Breath (also called the Bellows Breath)

The Stimulating Breath is a yogic breathing techniques. Its aim is to raise vital energy and increase alertness.

·      Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.

·      Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.

·      Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.


If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.


刺激型呼吸 是一种瑜伽呼吸技巧。其目的是提高自身能量和警觉性。

·      通过鼻子快速吸气和呼气,嘴巴闭合但持放松状态。吸气和呼气的持续时间应该相等,但尽可能短。这个呼吸练习比较“大声”。

·      尝试每秒进行三个呼、吸循环。这会造成隔膜(diaphragm)的快速移动,像“拉风箱”(bellows)。每次练习后,恢复正常呼吸。

·      第一次尝试这个练习时,一次不要超过 15 秒。每次练习刺激型呼吸,你可以将时间增加五秒左右,直到你达到一分钟。



The 4-7-8 (or Relaxing Breath) Exercise

The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do it in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

·       Exhale completely through your mouth, making a whoosh sound.

·       Close your mouth and inhale quietly through your nose to a mental count of four.

·       Hold your breath for a count of seven.

·       Exhale completely through your mouth, making a whoosh sound to a count of eight.

·       This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.

Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.




·       用嘴完全呼气,发出嗖嗖声。

·       闭上嘴,用鼻子安静地吸气,数到四。

·       屏住呼吸数到七。

·       用嘴完全呼气,发出嗖嗖声,数到八。

·       这是一个呼吸周期。现在再次吸气并再重复该循环三次,总共做四个循环。

请注意,你通过鼻子安静地吸气,并通过嘴巴发出呼气声音。你的舌尖始终保持在原位。呼气的时间是吸气的两倍。你在每个阶段花费的绝对时间并不重要;但是, 4:7:8的比例很重要。如果你觉得屏住呼吸有困难,可以加快速度,但三个阶段的比例要保持在 4:7:8。通过练习,你会学会放慢速度,并习惯于越来越深地吸气和呼气。



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