我们每时每刻都在呼吸，一般不需要努力。 

但是，人类是“动物王国中呼吸（能力）最差的”。如果你有鼻窦炎（我正在控制它），或者晚上睡觉打呼、甚至“呼吸暂时停止”，或者早上起来感觉没精神、头疼，也许你需要考虑“是不是呼吸有问题”。

记住，平时用鼻子（而不是用嘴）呼吸。如果你需要纠正，可以试一下用一块医用胶布：

https://blog.sciencenet.cn/home.php?mod=space&uid=306792&do=blog&id=1411155

你可以上网搜一下“最佳呼吸频率”。正确的答案是每分钟5.5次（呼出时，数1～5；吸入时，数1～5）。如果你练习10分钟，你也许会喜欢上。[Chapter 5: Slow/慢呼吸]

还有一种2:1 （3:1）呼吸方法。吸入时数1～3（或1～4、1～2），呼出时加倍：1～6（或1～8、1～4）。也可以试一下呼出时 数1～9。练习几分钟，你应该会感觉不错。[Chapter 6: Less/少吸入（呼出多余吸入）]

第六章提到下面两种呼吸方法。

“短时间呼气屏住”训练：

通气不足训练是一种身体训练方法，即呼吸频率降低的运动时间与正常呼吸时间穿插在一起。 低通气技术包括短时间屏气，可在不同类型的运动中进行：跑步、骑自行车、游泳、划船、滑冰等。

一般来说，有两种方式导致通气不足：高肺容量或低肺容量。 当肺容量较大时，在肺部充满空气的情况下进行屏气（吸气，然后屏气）。 相反，在低肺容量的通气不足期间，在肺部充满一半空气的情况下进行屏气。 为此，必须先正常呼气，不要用力，然后屏住呼吸。 这称为呼气屏住技术。

科学研究表明，只有低肺容量时的通气不足才会导致体内氧气（O2）浓度显着降低，二氧化碳浓度（CO2）增加，这是该方法有效所不可或缺的。 [1][2]

Hypoventilation training:

Hypoventilation training is a physical training method in which periods of exercise with reduced breathing frequency are interspersed with periods with normal breathing. The hypoventilation technique consists of short breath holdings and can be performed in different types of exercise: running, cycling, swimming, rowing, skating, etc.

Generally, there are two ways to carry out hypoventilation: at high lung volume or at low lung volume. At high lung volume, breath holdings are performed with the lungs full of air (inhalation then breath hold). Conversely, during hypoventilation at low lung volume, breath holdings are performed with the lung half full of air. To do so, one has to first exhale normally, without forcing, then hold one's breath. This is called the exhale-hold technique.

The scientific studies have shown that only hypoventilation at low lung volume could lead to both a significant decrease in oxygen (O₂) concentrations in the body and an increase in carbon dioxide concentrations (CO₂), which are indispensable for the method to be effective.^[1][2]

https://en.wikipedia.org/wiki/Hypoventilation_training#:~:text=By%20delaying%20acidosis%2C%20hypoventilation%20training,reported%20in%20running%20and%20swimming.

布捷伊科(Buteyko) 呼吸方法：

布泰伊科方法或布泰伊科呼吸技术是一种补充或替代物理疗法，建议主要使用呼吸练习来治疗哮喘和其他呼吸系统疾病。 [1]

布泰伊科声称，包括哮喘在内的许多疾病都是由长期呼吸频率增加或过度换气引起或加剧的。 该方法旨在纠正过度换气并鼓励更浅、更慢的呼吸。 治疗方法包括一系列减少呼吸的练习，重点是鼻呼吸、屏气和放松。

布泰伊科方法的倡导者声称，它可以减轻哮喘、慢性阻塞性肺病 (COPD) 和慢性过度换气患者的症状和对药物的依赖。 鉴于支持该方法的理论和功效的证据有限且不充分，医学界对这些说法提出质疑。[1][2] 【评论：看来，wiki还是不够跟进。】

Buteyko method:

The Buteyko method or Buteyko Breathing Technique is a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions.^[1]

Buteyko asserts that numerous medical conditions, including asthma, are caused or exacerbated by chronically increased respiratory rate or hyperventilation. The method aims to correct hyperventilation and encourage shallower, slower breathing. Treatments include a series of reduced-breathing exercises that focus on nasal-breathing, breath-holding and relaxation.

Advocates of the Buteyko method claim that it can alleviate symptoms and reliance on medication for patients with asthma, chronic obstructive pulmonary disease (COPD), and chronic hyperventilation. The medical community questions these claims, given limited and inadequate evidence supporting the theory and efficacy of the method.^[1][2]

https://en.wikipedia.org/wiki/Buteyko_method

Chapter 4: Exhale/呼出

Chapter 5: Slow/慢呼吸

Chapter 6: Less/少吸入（呼出多余吸入）

Chapter 7: Chew/咀嚼

《呼吸》作者：

詹姆斯·内斯特 (James Nestor) 是一位作家和记者，曾为《科学美国人》、《Outside》、《纽约时报》、《大西洋月刊》等杂志撰稿。 他的最新著作《呼吸：失落艺术的新科学》出版后立即成为《纽约时报》和《伦敦星期日泰晤士报》的畅销书；即将被翻译成 35+ 种语言。 《呼吸》被美国记者和作家协会授予 2020 年最佳普通非小说类图书奖，并入围英国皇家学会 2021 年最佳科学图书奖。 Nestor 的第一本书《Deep: Freediving、Renegade Science, and What the Ocean Tells Us About Ourselves》入围 2014 年 PEN/ESPN 体育文学写作奖和 2014 年亚马逊最佳科学书籍。Nestor 在斯坦福大学医学院、联合国以及电台和电视节目，包括 Terry Gross 的Fresh Air、ABC 的 Nightline、CBS Morning News 以及数十个 NPR 节目展示了他的作品。 他住在旧金山（生活和呼吸着）。

About the Author

James Nestor is an author and journalist who has written for Scientific American, Outside, The New York Times, The Atlantic, and more. His latest book, Breath: The New Science of a Lost Art, was an instant New York Times and London Sunday Times bestseller and will be translated into more than 35 languages. Breath was awarded the Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors and was a Finalist for Best Science Book of 2021 by the Royal Society. Nestor’s first book, Deep: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves, was a Finalist for the 2014 PEN/ESPN Award For Literary Sports Writing and an Amazon Best Science Book of 2014. Nestor has presented his work at Stanford Medical School, the United Nations, and on radio and television shows including Fresh Air with Terry Gross, ABC’s Nightline, CBS Morning News, and dozens of NPR programs. He lives and breathes in San Francisco.