压力管理

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深呼吸:好处和技巧

Your breathing directly affects your nervous 和 cardiovascular systems. Taking slow, deep breaths can trigger positive responses in your body, including:

• 血压稳定或降低血压的
• Creating 和 maintaining a sense of calm
• Lessening 压力 for improved mental health
• 减轻焦虑和抑郁症状

^{Note: If you have a medical condition related to your heart or lungs, you should consult with your health care professional before trying these breathing techniques.}

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4-7-8的呼吸

吸入 through your notes for four counts, then hold that breath for seven counts. Then exhale through your mouth (slowly) for eight counts.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

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Pursed-lip呼吸

吸入, then exhale through your mouth with pursed lips at a rate two to four times slower than your inhale.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

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盒子里呼吸

吸入 through your nose for four counts, then hold your breath for four more. 下一个, 呼气四次, then wait for four counts before inhaling 和 restarting the 4 x 4 x 4 x 4 sequence.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

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横隔膜呼吸

Place both h和s on your abdomen, then inhale deeply through your nose. Let your abdomen balloon out, 和 then exhale through your mouth.

^{Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.}

Download our easily shared one-pager on the surprising benefits of deep, controlled breathing. 呼吸带来好处(PDF)