英文原文
3 breathing exercises to relieve stress - BHF. Breathing exercises offer many physical and mental health benefits. Discover 3 deep breathing techniques you can use to feel calmer. Published: 11 December 2023. Whether you’re living with a heart condition, caring for someone who has one, or are concerned about having a heart problem in the future, it’s normal to experience stress. Breathing exercises can be a powerful way to manage that stress. How can deep breathing help with stress? Studies suggest that regular deep breathing can promote relaxation and combat stress. Stress is the way your body responds to danger or a threat, real or imagined. Your body releases stress hormones, getting you ready to take emergency action, otherwise known as the ‘fight-or-flight’ response. During the fight-or-flight response, you may feel overwhelmed, agitated or panicked. Your muscles tense up, your heart pounds and your breathing quickens. It’s normal for your breathing to become fast and shallow when you feel stressed. But if you take slow, deep breaths using the muscle under your ribs (called the diaphragm), it can help you relax. This kind of deep breathing is sometimes called ‘diaphragmatic breathing’. It triggers your body and mind to move from the tense fight-or-flight state to a calmer state. Benefits of breathing exercises. Deep breathing relieves stress. Because deep breathing can make you feel more relaxed, breathing exercises can be useful in situations that make you feel stressed. For example, if you experience stress ahead of a doctor’s appointment, try practising 1 of the 3 deep breathing exercises set out below beforehand. Deep breathing can also offer welcome relief if you become stressed unexpectedly, such as when symptoms flare up, or when negative thoughts catch you off guard. Deep breathing lowers your heart rate. When your body is under stress, it responds by raising your heart rate and blood pressure. Over time, this can put a strain on your heart. Using deep breathing exercises to relax the body when you are feeling stressed may help to keep your heart rate and blood pressure from climbing too high. Sometimes a racing heart (or ‘palpitations’) can be a sign of a more serious medical problem, rather than just stress. It’s important to speak to your GP if your heart is pounding and you also feel dizzy or short of breath. If you have a history of heart problems, it is even more important to see a doctor quickly. Deep breathing helps you sleep better. Sleep is vital for heart health and your general wellbeing. But in our fast-paced society, many people find it difficult to unwind and fall asleep. In turn, lack of sleep can lead to stress, fatigue and low mood. A small study from 2004 suggests that deep breathing as part of daily yoga practice is linked to higher levels of melatonin, a hormone which helps us relax and fall asleep. If you struggle with insomnia, deep breathing at or around bedtime could be a soothing way to drop into a deep, restorative sleep. 3 powerful deep breathing exercises. Whatever your motivation, the beauty of deep breathing exercises is how easy they are. You can do them anytime and anywhere, and they are completely free. All you need to do is remember to breathe. At its most basic, deep breathing involves slowly breathing in and out as fully as you can, so that with each breath your belly expands like a balloon. There are also specific deep breathing exercises that are designed to help you get the most out of this form of breathing. These include ‘box breathing’, ‘4-7-8 breathing’ and ‘alternate nostril breathing’, which are described below. As you get to know what works for you, you might try out other breathing techniques, or even make up your own. If you're new to deep breathing exercises, start with an achievable aim. For example, you could do 2 minutes just before bedtime for a week and see how that feels. Find a quiet, comfortable spot where you won't be disturbed. Is deep breathing safe? Yes, for most people, deep breathing is entirely safe. However: If you have a heart condition, severe medical condition, or you are pregnant, you might want to check with your healthcare team before experimenting with deep breathing. If you find deep breathing exercises trigger unexpected or concerning symptoms such as pain, breathlessness or dizziness, stop right away and get help. 1. Box breathing. One simple deep breathing technique is known as box breathing. It's named this because the exercise’s 4 steps make a box shape. To begin box breathing, sit or stand with your back straight. Or, if you prefer, you can lie down with your arms by your side. Choose whatever position feels most relaxing. Close your eyes if it feels right for you. Take a moment to relax your shoulders, release any tension in your jaw and let your body settle. Then follow the steps below. Breathe in slowly to a count of 4. If you want to, place your hands on your belly and feel it expand like a balloon. After breathing in, hold your breath for another count of 4. Breathe out slowly and steadily through your mouth, again counting to 4 in your mind. After breathing out, hold your breath again for another count of 4. Go back to step 1 and repeat the process for as long as you want to. 2. The 4-7-8 breathing technique. This technique is based on an ancient yogic breathing method called pranayama. While there isn’t much scientific research on 4-7-8 breathing, people say it helps them to cope with stress and to fall asleep more quickly. To begin 4-7-8 breathing, sit comfortably with a straight back. Or, if you’re using this exercise to help you fall asleep, lie down instead. Throughout the session, your tongue should be resting gently against the roof of your mouth, just behind your top front teeth. When you’re ready, follow the steps below. Breathe in silently through your nose for a count of 4. After breathing in, hold your breath for a count of 7. Breathe out forcefully through your mouth for a count of 8, making a ‘whoosh’ sound as you let the air out. This may be easier if you purse your lips. Go back to step 1 and repeat the process up to 3 more times, for a total of 4 rounds. If you're a beginner, you might feel a bit lightheaded at first. This is normal. At first, you should only practice 4 rounds at a time. As you get used to the exercise, you can do it up to 8 times. 3. Alternate nostril breathing. Like 4-7-8 breathing, alternate nostril breathing is based on yogic breathing practices. This doesn’t mean you need to do yoga to try it. Alternate nostril breathing can be its own practice. Research shows that doing regular alternate nostril breathing for 30 minutes a day can lower your stress levels. Other studies suggest it also helps to reduce your heart rate, lower blood pressure, promote feelings of wellbeing and improve lung function. To begin alternate nostril breathing, sit comfortably on the floor or on a chair, keeping your back straight but relaxed. Then follow the steps below. Using your right thumb, press gently on your right nostril to close it. Take a slow, smooth deep breath in through your left nostril. Close your left nostril with your right ring finger (the one next to little finger) while releasing your thumb from your right nostril. Breathe out slowly through your right nostril. Keeping your left nostril closed, breathe in through your right nostril. Then close this nostril again. Open your left nostril and breathe out through it. Go back to step 1 and repeat the process for as long as you want to.
中文翻译
3种缓解压力的呼吸练习 - BHF。呼吸练习提供许多身心健康益处。发现3种你可以用来感觉更平静的深呼吸技巧。发布日期：2023年12月11日。无论你患有心脏病、照顾患有心脏病的人，还是担心未来会有心脏问题，经历压力是正常的。呼吸练习可以是管理这种压力的有力方式。深呼吸如何帮助缓解压力？研究表明，定期深呼吸可以促进放松并对抗压力。压力是你的身体对危险或威胁（真实或想象）的反应方式。你的身体释放压力荷尔蒙，让你准备好采取紧急行动，这被称为“战斗或逃跑”反应。在战斗或逃跑反应期间，你可能会感到不知所措、激动或恐慌。你的肌肉紧张，心脏跳动加速，呼吸加快。当你感到压力时，呼吸变得快速和浅表是正常的。但如果你使用肋骨下的肌肉（称为横膈膜）进行缓慢、深呼吸，它可以帮助你放松。这种深呼吸有时被称为“横膈膜呼吸”。它触发你的身心从紧张的战斗或逃跑状态转移到更平静的状态。呼吸练习的好处。深呼吸缓解压力。因为深呼吸可以让你感觉更放松，呼吸练习在让你感到压力的情况下可能有用。例如，如果你在医生预约前感到压力，尝试事先练习下面列出的3种深呼吸练习之一。深呼吸也可以提供受欢迎的缓解，如果你意外地变得压力大，例如当症状突然发作，或者当负面想法让你措手不及时。深呼吸降低心率。当你的身体处于压力下时，它会通过提高心率和血压来回应。随着时间的推移，这会给你的心脏带来压力。当你感到压力时，使用深呼吸练习放松身体可能有助于防止心率和血压升得太高。有时心跳加速（或“心悸”）可能是更严重医疗问题的迹象，而不仅仅是压力。如果你的心脏跳动加速并且你也感到头晕或呼吸急促，与你的全科医生交谈很重要。如果你有心脏病史，尽快看医生甚至更重要。深呼吸帮助你睡得更好。睡眠对心脏健康和你的整体健康至关重要。但在我们快节奏的社会中，许多人发现难以放松和入睡。反过来，缺乏睡眠可能导致压力、疲劳和情绪低落。2004年的一项小型研究表明，作为日常瑜伽练习一部分的深呼吸与更高水平的褪黑激素有关，这是一种帮助我们放松和入睡的激素。如果你与失眠斗争，在睡前或睡前进行深呼吸可能是一种舒缓的方式，进入深度、恢复性的睡眠。3种强大的深呼吸练习。无论你的动机是什么，深呼吸练习的美妙之处在于它们多么容易。你可以在任何时间和任何地点进行，它们完全免费。所有你需要做的就是记住呼吸。在最基本的情况下，深呼吸涉及尽可能完全地缓慢吸气和呼气，这样每次呼吸时你的腹部像气球一样膨胀。还有特定的深呼吸练习，旨在帮助你从这种呼吸形式中获得最大收益。这些包括“箱式呼吸”、“4-7-8呼吸”和“交替鼻孔呼吸”，如下所述。当你了解什么对你有用时，你可能会尝试其他呼吸技巧，甚至自己创造。如果你是深呼吸练习的新手，从一个可实现的目标开始。例如，你可以在睡前做2分钟，持续一周，看看感觉如何。找一个安静、舒适的地方，你不会被打扰。深呼吸安全吗？是的，对大多数人来说，深呼吸完全安全。然而：如果你有心脏病、严重医疗状况，或者你怀孕了，你可能想在尝试深呼吸之前与你的医疗团队核实。如果你发现深呼吸练习引发意外或令人担忧的症状，如疼痛、呼吸急促或头晕，立即停止并寻求帮助。1. 箱式呼吸。一种简单的深呼吸技巧被称为箱式呼吸。它之所以这样命名，是因为练习的4个步骤形成一个箱形。开始箱式呼吸时，坐或站直背部。或者，如果你愿意，你可以躺下，手臂放在身体两侧。选择任何感觉最放松的姿势。如果感觉合适，闭上眼睛。花点时间放松肩膀，释放下巴的任何紧张，让身体安定下来。然后按照以下步骤操作。缓慢吸气数到4。如果你想，把手放在腹部，感觉它像气球一样膨胀。吸气后，屏住呼吸再数到4。通过嘴巴缓慢而稳定地呼气，再次在心里数到4。呼气后，再次屏住呼吸再数到4。回到步骤1，重复这个过程，只要你愿意。2. 4-7-8呼吸技巧。这种技巧基于一种古老的瑜伽呼吸方法，称为调息法。虽然关于4-7-8呼吸的科学研究不多，但人们说它帮助他们应对压力并更快入睡。开始4-7-8呼吸时，舒适地坐着，背部挺直。或者，如果你使用这个练习来帮助你入睡，改为躺下。在整个会话中，你的舌头应该轻轻地抵住上颚，就在上排前牙后面。当你准备好时，按照以下步骤操作。通过鼻子无声地吸气数到4。吸气后，屏住呼吸数到7。通过嘴巴用力呼气数到8，让空气出来时发出“呼”的声音。如果你噘起嘴唇，这可能更容易。回到步骤1，重复这个过程最多3次，总共4轮。如果你是初学者，一开始可能会感到有点头晕。这是正常的。一开始，你应该只练习4轮。当你习惯这个练习时，你可以做最多8次。3. 交替鼻孔呼吸。像4-7-8呼吸一样，交替鼻孔呼吸基于瑜伽呼吸实践。这并不意味着你需要做瑜伽来尝试它。交替鼻孔呼吸可以是它自己的实践。研究表明，每天进行30分钟的定期交替鼻孔呼吸可以降低你的压力水平。其他研究表明，它还有助于降低心率、降低血压、促进幸福感并改善肺功能。开始交替鼻孔呼吸时，舒适地坐在地板上或椅子上，保持背部挺直但放松。然后按照以下步骤操作。使用右手拇指，轻轻按压右鼻孔以关闭它。通过左鼻孔缓慢、平稳地深呼吸。用右手无名指（小指旁边的那根）关闭左鼻孔，同时从右鼻孔释放拇指。通过右鼻孔缓慢呼气。保持左鼻孔关闭，通过右鼻孔吸气。然后再次关闭这个鼻孔。打开左鼻孔并通过它呼气。回到步骤1，重复这个过程，只要你愿意。
文章概要
本文介绍了三种深呼吸练习（箱式呼吸、4-7-8呼吸和交替鼻孔呼吸），旨在帮助中年职场人士通过正念呼吸缓解压力。文章解释了深呼吸如何通过触发身体的放松反应来对抗压力，降低心率，改善睡眠，并提供了每种练习的详细步骤和安全注意事项。这些练习简单易行，适合日常实践，以提升身心健康。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：这篇文章就像教我们玩一个呼吸游戏，帮助我们放松。当我们紧张或害怕时，身体会像准备打架或逃跑一样，心跳加快，呼吸变快。但如果我们慢慢深呼吸，就像吹气球一样让肚子鼓起来，身体就会变得平静。有三种好玩的呼吸方法：箱式呼吸是吸气4秒、屏气4秒、呼气4秒、再屏气4秒，像画一个箱子；4-7-8呼吸是吸气4秒、屏气7秒、呼气8秒，发出“呼”的声音；交替鼻孔呼吸是用手指轮流按住一个鼻孔呼吸。这些练习能让我们感觉更好，睡得更香，而且很简单，随时随地都能做。
佛学的各个宗派视角评价，突出《显密圆通成佛心要集》的视角：从佛学视角看，呼吸练习与禅定（如安那般那念）密切相关，有助于调心。大乘显宗强调通过呼吸观照无常、无我，培养慈悲与智慧。密宗如准提法，将呼吸与咒语、观想结合，快速净化业障。准提法的优点在于其圆融性，适合现代忙碌人士，通过简单呼吸配合准提咒，即可积累功德、提升定力。文章中的呼吸技巧可视为准提法的基础，帮助中年职场人士在压力中安住当下，为深入修行铺路。
在修行实践上可以应用的和可以解决人们的十个问题：1. 缓解工作压力，通过箱式呼吸在会议前平静心情。2. 改善睡眠质量，用4-7-8呼吸帮助入睡。3. 降低焦虑情绪，交替鼻孔呼吸平衡身心能量。4. 增强专注力，呼吸练习作为正念训练提升工作效率。5. 管理情绪波动，深呼吸应对突发负面想法。6. 促进身体健康，降低心率和血压，预防心脏问题。7. 提升自我觉察，通过呼吸观照内心状态。8. 培养耐心，呼吸计数练习锻炼定力。9. 增强抗压能力，定期练习建立心理韧性。10. 改善人际关系，冷静呼吸后更平和地与他人互动。准提法在此基础上，可结合咒语持诵，加速业障净化，带来更深层的心灵转化。