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介绍三种呼吸方式(和技巧)

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

 译者注:我的翻译原则是“通俗易懂”。

 

Three Breathing Exercises And Techniques

https://www.drweil.com/health-wellness/body-mind-spirit/stress-anxiety/breathing-three-exercises/


三种呼吸方式(和技巧)

 

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.

计数呼吸法

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。

坐在舒适的位置,脊椎挺直,头部略微向前倾斜。轻轻闭上眼睛,做几次深呼吸。然后恢复自然呼吸,不要试图影响它。理想情况下,你的呼吸会是安静而缓慢的,但深度和节奏会变化。

·       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”。

不要超过“五”,只有在呼气时才数。当你发现自己达到“8”、“12”甚至“19”时,你会知道你已经走神了。【译者注:我开始练习没出问题。但是今天早上在最后的几秒钟,放松了警惕;居然在闹钟提示“12分钟冥想”结束时,我已经数到了15。哈哈。】

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(也称为“大声”呼吸)

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。

如果做得好,做完后你会感到精力充沛,可以与你在锻炼身体后的意识增强相媲美。你应该感觉到颈后部、横膈膜、胸部、和腹部的用力。下次你需要提神、并想去拿一杯咖啡时,请尝试这种横膈膜呼吸运动。

 

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.

 

4-7-8呼吸(或放松型呼吸)

4-7-8呼吸练习非常简单,几乎不花时间,也不需要设备,可以在任何地方进行。尽管你可以在任何地方进行练习,但在刚开始时,请保持背部挺直。将舌尖靠(顶)在上门牙后面的“软组织高处“,并在整个练习过程中保持在那儿。你将通过你的嘴在你的舌头周围呼气;如果觉得别扭,尝试稍微撅起嘴唇。

·       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。

这种呼吸练习是神经系统的天然镇静剂。但与镇静药物不同。当你第一次服用镇静药物时,通常有效,但随着时间的推移药会失去作用。这种呼吸练习,在你第一次尝试时感觉是微妙的,但通过重复和练习获得力量。每天至少做两次。你不能太频繁地这样做。在练习的第一个月,每一次练习,不要超过四次呼吸。稍后,如果你愿意,可以延长到八次呼吸。如果你第一次以这种方式呼吸时,感到头昏眼花,请不要担心;你会慢慢地习惯的。

一旦你通过每天练习掌握了这一呼吸技巧,它将成为非常有用的工具,因为你随身携带着它。每当发生任何令你不快的事时,可以使用它——然后,你才做出“恰当的”反应。每当你意识到你会紧张或有压力时,请使用它。可以用它来帮助你入睡。可以向任何人推荐这个呼吸练习。每个人都可以从中受益。




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