Just Breathe:

深呼吸:
Breathing for health
呼吸促进健康

By Tamara Mitchell
By Tamara Mitchell 作者: Tamara Mitchell

Elite athletes, singers, and musicians who play wind or brass instruments know that
breathing style and rhythms have a huge impact on performance. The way you breathe
can affect you physically and mentally because there are close ties between breathing
and the part of the nervous system that controls the involuntary mechanisms of the body.
Breathing affects the oxygen/carbon dioxide balance in the body that affects the health
and performance of body tissues. There is evidence that people who learn to control their
breathing can relieve harmful stresses in life. Practice of controlled breathing exercises
during work along with biofeedback to train relaxation of neck and shoulder muscle and
scheduling breaks, decreases muscle tension which then results in reduced discomfort
and disorders including arm, wrist, and hand pain.1,2
精英运动员、歌手和演奏管乐器或铜管乐器的音乐家都知道，呼吸方式和节奏对表演有着
巨大的影响。你的呼吸方式会影响你的身体和精神，因为在呼吸和控制身体不自觉机制的
神经系统之间有着密切的联系。呼吸影响身体的氧气/二氧化碳平衡，从而影响身体组织的
健康和运作。有证据表明，学会控制呼吸的人可以缓解生活中有害的压力。在工作期间进
行有控制的呼吸练习，同时进行生物反馈，以训练颈部和肩部肌肉的放松以及安排休息，
减少肌肉紧张，从而减少不适感和包括手臂、手腕和手部疼痛在内的紊乱

In a typical day, people often become very focused on a task and hold their breath or
forget to breathe properly.3 Also, there is some evidence that there is an interaction
between the limb motor cortex and the respiratory motor cortex that modulates breathing,
so when tasks involve vision and motor coordination irregular breathing patterns often
result.4 Shallow chest breathing is also common. When the demands of the body require
little oxygen, such as when we are resting, sleeping, or working at the computer,
breathing naturally becomes slower.3 However, shallow chest breathing and forgetting to
breathe is not healthy. Even children can experience disorders that affect their breathing
patterns by holding their breath, sometimes until they pass out.5
在一个典型的日子里，人们常常把注意力集中在一项任务上，屏住呼吸或忘记正确地呼吸。
此外，有证据表明，肢体运动皮层和呼吸运动皮层之间存在相互作用，调节呼吸，因此，
当任务涉及视觉和运动协调时，通常会导致不规则的呼吸模式。当身体需要的氧气很少的
时候，例如当我们休息、睡觉或者在电脑前工作的时候，呼吸就会自然地变慢。然而，胸
部浅呼吸和忘记呼吸是不健康的。即使是孩子也会因为屏住呼吸而感到呼吸紊乱，有时直
到他们晕过去

There are options available to help you remember to breathe:

有一些方法可以帮助你记住呼吸:
 • www.breathminder.com is a small battery-operated timer for $20 that has a silent
reminder and comes with instructions on 4-7-8 breathing 6
Www.breathminder. com 是一款小型电池定时器，售价 20 美元，有一个无声提醒功能，
并附有 4-7-8 呼吸 6 的说明
• Meditation Oasis7 offers several helpful apps for Apple devices and android,
but the Breathe and Relax app specifically reminds you to breathe several times
a day with breathing audios and exercises.
Meditation oasis7 为苹果设备和安卓系统提供了几个有用的应用程序，但 Breathe
and Relax 应用程序特别提醒你通过呼吸音频和练习每天呼吸几次。
o Apple Breathe and Relax app:
Apple Breathe and Relax app:
http://www.meditationoasis.com/smartphone-apps/iphone-ipod-
o touch-ipad-apps/
Http://www.meditationoasis. com/smartphone-apps/iphone-ipod-
touch-ipad-apps/
Android Breathe and Relax app:
返回文章页面 Android Breathe and Relax 应用:
http://www.meditationoasis.com/smartphone-apps/android-apps/
Http://www.meditationoasis. com/smartphone-apps/android-apps/

Breathing Basics. With each breath, we bring oxygen into the lungs. When we exhale, we
release carbon dioxide (CO2), water, and other gases from the lungs. The balance of
CO2 and oxygen in the blood is very important to general health. By altering your
breathing, you can change this balance and cause other physical and mental symptoms.
呼吸基本知识。随着每次呼吸，我们将氧气带入肺部。当我们呼气时，我们从肺部释放出
二氧化碳、水和其他气体。血液中二氧化碳和氧气的平衡对一般健康非常重要。通过改变
你的呼吸，你可以改变这种平衡，并导致其他身体和精神症状。

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Breathing engages various parts of the body to expand the lungs. The primary muscle of
breathing is the diaphragm.8 As the diaphragm flattens downward when you inhale (also
known as inspiration), the chest cavity expands and air is drawn into the lungs.8
呼吸吸入身体的各个部位来扩张肺部。呼吸的主要肌肉是横膈膜。当你吸气时横膈膜向下
变平(也称为吸气) ，胸腔扩张，空气被吸入肺部

The intercostal muscles,

which are in crisscrossed
sets of muscles between
each rib, contract during
inspiration, expanding
肋间肌肉是每根肋骨之间交
叉的肌肉，在吸气时收缩，
扩张
the ribcage and
increasing chest
volume.8 Muscles of the
shoulders may be used
to inhale, but this does
not increase chest
volume very much. If
someone primarily uses
the shoulder muscles to
breathe, breath is often
faster and more shallow.9
胸腔和增加胸腔体积。肩
部肌肉可用于吸气，但这
并不会大大增加胸腔体积。
如果有人主要使用肩部肌
肉来呼吸，那么呼吸通常
会更快更浅

Illustration courtesy of Reference 8

插图由参考文献 8 提供

During exhalation, the diaphragm assumes its natural curve. The intercostal muscles
relax, decreasing the volume of the chest and causing the air to escape the lungs
through the trachea and nose.8
在呼气过程中，隔膜呈现自然曲线。肋间肌肉放松，减少胸腔的体积，使空气通过气管
和鼻子逃离肺部
Autonomic Nervous System Basics
自主神经系统基础知识
Breathing, as well as functions of the heart, stomach, intestines, and pupils of the eyes
are controlled by the autonomic nervous system (ANS) and these functions are largely
involuntary.9 We do not have to remember to digest or make our heart beat. These
systems are wired to operate without conscious control.10 Many of these automatic
systems can, however, be controlled at a conscious level and how we breathe can
actually have very major impacts on how our body functions. We will discuss this
mechanism in much more detail, but for now, we will mention that external situations,
internal discomforts, emotional states (such as stress or depression) cause an interplay of
the two parts of the ANS, but we are not a victim of our nervous system! We can exert
control through our own focus and breathing patterns, which modify the hormonal
chemistry of the body and alter the release of neurotransmitters.
呼吸，以及心脏、胃、肠道和瞳孔的功能都是由自主神经系统(ANS)控制的，这些功能在很
大程度上是无意识的。这些系统在没有意识控制的情况下进行操作。10 然而，许多这样的
自动系统可以在有意识的水平上进行控制，我们的呼吸方式实际上对我们的身体机能有着
非常重要的影响。我们将更详细地讨论这个机制，但是现在，我们将提到外部情况，内部
不适，情绪状态(如压力或抑郁)导致了 ANS 的两个部分的相互作用，但是我们不是我们神
经系统的受害者！我们可以通过我们自己的注意力和呼吸模式来实现控制，这些模式会改
变身体的荷尔蒙化学物质，并改变神经递质的释放。

The ANS is actually divided into three parts: the sympathetic, parasympathetic, and
enteric nervous systems that control many parts of your body. When you are calm,
the parasympathetic nervous system is in primary control and breathing is slow and
relaxed.9 When a real or perceived emergency arises, the sympathetic nervous system
kicks in to prepare you to respond. Breathing becomes faster and heart rate increases to
supply your body with the oxygen it will presumably need to escape danger.9 The enteric
nervous system is called the “second brain” and typically, discussion of it is either omitted
ANS 实际上分为三个部分: 交感神经、副交感神经和肠神经系统，它们控制着你身体的
许多部分。当你冷静下来时，副交感神经系统处于主要控制状态，呼吸缓慢而放松。9.
当真正或感觉到的紧急情况出现时，交感神经系统就会启动，为你的反应做好准备。9.
肠神经系统被称为“第二大脑”，通常对它的讨论要么被省略，要么被忽略

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completely or it is glossed over by simply mentioning that the ENS regulates the activity of
the stomach.10,11,12 In fact, the ENS not only controls digestion, but it plays and
10,11,12 事实上，ENS 不仅控制消化，而且还起作用
important role in physical and mental well-being, acting independently and in
conjunction with the brain in our head to sense environmental threats and to respond
to them.13
在身心健康方面扮演重要角色，独立行动，并与我们头脑中的大脑一起行动，以感知环
境威胁并作出反应。13

Parasympathetic: relaxed Sympathetic: fight or flight

副交感神经: 放松交感神经: 战斗或逃跑

Most of the sympathetic nerves of merge in clumps called the ganglia located at each of the
vertebrae and down to the coccyx (tailbone). After this point of merging in the ganglia the
output is a multiple branching of the nerve transmissions and this allows for
大多数交感神经合并成一簇一簇的神经节，位于每个椎骨和尾骨之间。在神经节合并的这一点
之后，输出是神经传递的多个分支，这使得
both quick and direct transmission of resulting actions with some branches, as well as for
more finely tuned and diffused responses for other branches. 10,14,15,16 The sympathetic
通过一些分支快速和直接地传递由此产生的动作，以及对其他分支进行更精细的调整和分
散的反应。10,14,15,16
nervous system releases hormones and neurotransmitters that over-ride the routine
activities of the parasympathetic nervous system.17
神经系统释放激素和神经递质，超越副交感神经系统的日常活动。17
3
The vagus nerve is the main nerve of the parasympathetic
nervous system and it has a long way to travel from the
brain down to the lower end of the digestive tract.18 It
wanders around, rather than following the spine and
connects to all of the organs shown above as well as to the
glands that produce anti-stress enzymes and hormones.19
In actuality, the vagus nerve is two nerves that route signals
coming from the brain and going to the brain.19 The vagus
nerve handles the functions of digestion, heartbeat
regulation, thinking, feelings, and memory, and regulation of
all the other organs of the body, sending status signals back
to the brain. The vagus nerve utilizes the neurotransmitter
acetylcholine to communicate. This hormone acts as a brake
on inflammation in the body and it regulates the immune
system.18,19 So stimulation of the vagus nerve makes us
feel relaxed, but it also reduces
迷走神经是副交感神经系统的主要神经，它从大脑到消化道
的下端有很长的路要走。18 它四处游荡，而不是跟随脊柱，
它连接到上面显示的所有器官以及产生抗应激酶和激素的腺
体。19 实际上，迷走神经是两条神经，它们将信号从大脑传
递到大脑。19 迷走神经负责消化、心跳调节、思考、感觉和
记忆，以及身体所有其他器官的调节，并将状态信号传回大
脑。迷走神经利用神经递质乙酰胆碱进行交流。这种激素起
到抑制身体炎症和调节免疫系统的作用。所以，迷走神经的
刺激使我们感到放松，但它也减少了
inflammation (and associated obesity) which results from
stress.18,19 Stimulation of the vagus nerve has been used to
由压力引起的炎症(和相关的肥胖)。18,19 刺激迷走神经已被
用于
help individuals with epilepsy and depression, and it is
being studied for conditions such as multiple sclerosis,
migraine, and Alzheimers disease.20,21
它可以帮助患有癫痫和抑郁症的人，目前正在对多发性硬
化症、偏头痛和阿尔茨海默病等疾病进行研究

In other words, vagus nerve functioning is vitally important to

being a happy, relaxed, and healthy individual without
chronic inflammation and a stabile immune system!!
换句话说，迷走神经功能对于一个快乐、放松和健康的个体，
没有慢性炎症和稳定的免疫系统至关重要! ！

The Vagus Nerve

迷走神经
Illustration courtesy of 19
插图 19

The Enteric Nervous System is a complex network of neurons that are embedded in the
gut, esophagus, intestines, and anus measuring 9 meters long and containing about 100
million neurons.22 The Enteric Nervous System communicates with the brain primarily
through the vagus nerve, but even when the vagus nerve is severed, the ENS continues
to coordinate digestion.13 90% of the signals passing along the vagus nerve come from
the ENS. It appears that the function of the ENS is essential to survival, since the content
of our food and it’s toxicity can threaten existence. The release of various hormones in the
gut as a response to food components such as fat, or in response to stress, affects our
emotional state. The ENS is responsible for the release of serotonin and natural
painkillers within the gut.13,23 Exposing the stomachs of newborn rats to a mild chemical
irritant resulted in more depressed and anxious rats, even after the physical damage from
the chemical was healed.13 There are actually some indications that Parkinson’s disease
and Alzheimer’s may originate in the gut and get transmitted to the brain via the vagus
nerve. The effect of viruses and the way that the bacteria within our gut communicate
information to the ENS is really not understood at all.22 Research on the ENS is seriously
lacking, but there are indications that what we eat and our gut reactions may have very
real impacts on our emotional and mental state.13 It’s important to note, however, that
feelings of uneasiness about a situation, typically labeled a gut reaction, actually originate
肠神经系统是一个由神经元组成的复杂网络，分布在肠道、食道、肠道和肛门，长达 9 米，
包含约 1 亿个神经元。肠神经系统主要通过迷走神经与大脑交流，但即使迷走神经被切断，
肠神经系统也继续协调消化。肠道中各种激素的释放作为对食物成分如脂肪的反应，或者
对压力的反应，会影响我们的情绪状态。ENS 负责肠道内 5- 羟色胺和天然止痛药的释放。
13,23 将新生大鼠的胃暴露在轻微的化学刺激物下，即使化学物质造成的身体损伤已经痊愈，
也会导致更多的抑郁和焦虑的大鼠。13 实际上有一些迹象表明，帕金森病和阿尔茨海默病
可能起源于肠道，并通过迷走神经传播到大脑。病毒的影响以及肠道内的细菌向 ENS 传递
信息的方式还完全不清楚。对 ENS 的研究严重缺乏，但有迹象表明，我们吃什么以及我们
的肠道反应可能对我们的情绪和精神状态产生非常真实的影响。然而，值得注意的是，对
某种情况的不安情绪，通常被称为肠道反应，实际上是起源于此

4
in the brain and the queasiness or fluttering sensation in the stomach result from
brain activity, not activity of the ENS.13
大脑和胃部的恶心或颤动感是由大脑活动引起的，而不是 ens 的活动

What does all of this mean? By modifying our

breathing, we change the stimulation of the ANS
including the parasympathetic, sympathetic, and
enteric systems. Over time, this may cause long-
term changes in the ANS functioning.24 Breathing is
truly a bridge between the mind and the body.1
Practicing breathing techniques can have a powerful
effect on blood pressure, a racing heart, or a frantic
这一切意味着什么？通过改变我们的呼吸，我们改变
了 ANS 的刺激，包括副交感神经、交感神经和肠道
系统。随着时间的推移，这可能会导致 ANS 功能的
长期变化。24. 呼吸确实是大脑和身体之间的一座桥
梁。1. 练习呼吸技巧可以对血压、心跳加速或发狂产
生强有力的影响
mind. Breathing affects the Autonomic Nervous System.1 If you breathe as if you are calm,
you will become calm, but if you breathe as if you are stressed or scared, you will become
aroused. For most people, thinking about something relaxing or taking a couple of long
slow breaths is a fairly easy way to bring the parasympathetic nervous system back into
play and gain some control in stressful situations.10 It is possible through more intensive
training such as yoga, to gain control over the heart rate, blood pressure, and even body
temperature.9,10 It also appears that by using controlled breathwork, positive emotions,
yoga and other such anti-stress techniques, inflammation and all of the health
思想。呼吸影响自主神经系统。1 如果你像平静的样子呼吸，你会变得平静，但是如果你像
紧张或害怕的样子呼吸，你会变得兴奋。对于大多数人来说，想一些放松的事情或者做几
次长时间的缓慢呼吸是一个相当简单的方法，可以让副交感神经系统重新发挥作用，并在
压力大的情况下获得一些控制。10 通过更加密集的训练，比如瑜伽，可以控制心率，血压，
甚至体温。9,10 看起来，通过控制呼吸，积极的情绪，瑜伽和其他类似的抗压技巧，炎症
和所有的健康
problems associated with chronic inflammation, may be altered by stimulating the vagus
nerve.18,19 Stimulation of the vagus nerve affects the hypothalamus which is the grand
central station for keeping the body’s functions in balance, or in a steady state. 12 In the
medical world, stimulation of the vagus nerve is accomplished by surgically implanting a
device under the skin on the chest and a wire is connected under the skin to the vagus
nerve.21 When the device is activated, it sends electrical signals to the brain via the
vagus nerve.21 There are many things that can go wrong all the way from complications
during and after surgery due to the invasive nature of the procedure to physical side
effects of the stimulation itself including throat pain, cough, headache, chest pain,
difficulty breathing, abdominal pain, and nausea.21 While this may be the only solution for
people with epileptic seizures, for the average person, a much more logical method of
stimulating the vagus nerve is through controlled breathwork.19
与慢性炎症有关的问题，可以通过刺激迷走神经来改变。18,19 刺激迷走神经会影响下丘脑，
下丘脑是保持身体机能平衡或处于稳定状态的中枢枢纽。在医学界，刺激迷走神经是通过
手术在胸部皮肤下植入一个装置，并在皮肤下连接一根导线到迷走神经来实现的。当设备
被激活时，它通过迷走神经向大脑发送电信号。由于手术的侵入性，从手术中和手术后的
并发症到刺激本身的生理副作用，包括喉咙痛、咳嗽、头痛、胸痛、呼吸困难、腹痛和恶
心，很多情况都可能出错。虽然这可能是癫痫发作患者唯一的解决办法，但对于普通人来
说，刺激迷走神经的一个更合理的方法是通过控制呼吸。19

Body chemistry.
身体化学反应。
 Hypoventilation. Hypoventilation refers to not breathing enough to meet the needs of the
body. Breathing is too shallow or too slow. There is inadequate oxygenation of the blood
and a rise in CO2 levels with reduced lung function.25 Hypoventilation occurs when
people hold their breath, have sleep apnea, are obese, or take certain drugs.26 The
dangers of not breathing enough are much less dangerous than the dangers of breathing too
fast or too deeply.
通气不足。通气不足是指呼吸不足以满足身体的需要。呼吸太浅或者太慢。25. 当人们屏住
呼吸、患有睡眠呼吸暂停、肥胖或服用某些药物时，就会发生低通气。26. 呼吸不足的危险
远远小于呼吸过快或过深的危险。

Hypoventilation can cause acidosis due to loss of bicarbonate16 which actually allows oxygen to
be released more easily to the body tissues that need it most.28
由于碳酸氢盐的丢失，低通气量会导致酸中毒，这实际上使氧气更容易被释放到最需要氧气的身体
组织
Hypoventillation has been shown to be of potential therapeutic use in certain instances
because it increases blood flow to the brain, lungs, and upper chest area by decreasing
vascular resistance.27 Intermittent hypoventilation has been used to successfully treat
通气不足已被证明在某些情况下具有潜在的治疗作用，因为它通过降低血管总外周阻力来
增加流向脑、肺和上胸部的血流量

5
conditions such as asthma, chronic fatigue, sleep apnea, allergy, hypertension,
congestive heart failure, and obstructive pulmonary disease.29
如哮喘、慢性疲劳、睡眠呼吸暂停、过敏、高血压、充血性心衰竭和阻塞性肺病

Hyperventilation. Some people breathe too much all the time, often using the upper chest
rather than the whole chest and diaphragm. Breathing fast and deeply is a response in
the fight-or-flight episode where a person is agitated, and lots of oxygen is necessary for
survival if you are needing to fight or run from an enemy.30 Of course, in the modern
world, these are rarely required behaviors, but your body is wired to prepare anyway.
过度通气。有些人总是呼吸过多，经常使用上胸部而不是整个胸部和横膈膜。在战斗或逃
跑的情节中，快速深呼吸是一种反应，当一个人情绪激动时，大量的氧气对于生存是必要
的，如果你需要战斗或逃离敌人。当然，在现代社会，这些行为很少被需要，但是你的身
体无论如何都会做好准备。

If you are not running for your life, hyperventilation has potentially very harmful effects
on the body. Hyperventilation causes an imbalance of oxygen to carbon dioxide in the
blood, specifically too little CO2. As CO2 levels in the blood decrease, pH becomes
more alkaline and oxygen is bound more tightly to hemoglobin in the blood, so it is not
如果你不是为了生存而奔跑，过度换气可能会对身体产生非常有害的影响。过度换气会
导致血液中氧与二氧化碳的不平衡，特别是二氧化碳过少。随着血液中二氧化碳水平的
降低，pH 值变得更加碱性，氧气与血液中的血红蛋白结合得更紧密，所以不是这样
released to the tissues as readily.31 Hyperventilation induces sympathetic stimulation and
results in a large number of changes in circulation, gastrointestinal effects, and emotional
responses sometimes including panic attacks and epileptic seizures.11 Although oxygen
is very important to your body, a surplus of oxygen from rapid breathing causes potentially
dangerous responses.32 Hyperventilation is a powerful physiological stimulus that can: 1)
induce seizures in epileptic patients and heart muscle electrical activity in patients without
heart disease, 2) increase blood pressure, and 3) produce spasm in patients with
angina.30 In other words, hyperventilation induces
31 过度通气引起交感神经刺激，导致大量循环变化，胃肠道反应，有时情绪反应包括惊恐
发作和癫痫发作。11 虽然氧气对你的身体很重要，但快速呼吸过剩的氧气会引起潜在的危
险反应。32 过度通气是一种强有力的生理刺激，可以: 1)引起癫痫病人的癫痫发作和无心脏
病病人的心肌电活动; 2)增加血压; 3)引起心绞痛病人的痉挛
tremendous sympathetic stimulation and results in a large number of changes in
circulation, gastrointestinal effects, and emotional responses.30
巨大的交感神经刺激，导致血液循环、胃肠道反应和情绪反应的大量变化

Panic and hyperventilation become a vicious cycle because panic leads to rapid
breathing, while rapid breathing can make you feel panic ked.30,33
恐慌和过度换气成为一个恶性循环，因为恐慌导致快速呼吸，而快速呼吸会让你感到
恐慌。30,33

Preparing to breathe
准备呼吸
The following guidelines are given for the optimal practice of controlled breathing. In
reality, you can use controlled breathing in any situation where you feel the need to
calm down. If you make a regular practice of doing some breathing exercises, you will
find it very natural to switch to controlled breathing throughout a stressful day.
以下是控制呼吸的最佳实践指南。事实上，你可以在任何你觉得需要冷静下来的情况
下使用控制呼吸。如果你经常做一些呼吸练习，你会发现在压力大的一天里转换到控
制呼吸是很自然的。
We really don’t want to make it sound like a formal practice that requires a special outfit and a
commitment of time. That is certainly an option, but what is most important is that you start
paying attention to your breathing, its effect on your body and mental state, and that you learn
how to use your breath to modify these things in your daily life.
我们真的不想让它听起来像一个正式的实践，需要一个特殊的装备和时间的承诺。这当然是一
个选择，但是最重要的是你开始注意你的呼吸，它对你的身体和精神状态的影响，并且你学习
如何使用你的呼吸在你的日常生活中改变这些事情。

Use your whole chest cavity. Breathing techniques often emphasize use of the diaphragm,
but it is actually healthy and natural to use the entire chest cavity.34,35 In
使用你的整个胸腔。呼吸技巧通常强调使用横膈膜，但实际上使用整个胸腔是健康和自然
的
traditional Yogic breathing, the breath starts with the diaphragm, and continues up
through the ribcage area and into the shoulders.31 If you are breathing shallowly into
your upper chest, you are not using your full lung capacity down into your abdomen.
传统的瑜伽式呼吸，呼吸从横膈膜开始，然后继续向上通过胸腔区域进入肩膀。31. 如
果你的上胸部呼吸很浅，那么你的肺活量没有完全用到腹部。

6
Sit with neutral posture. Posture is important when
you breathe.36 Breathing is not as efficient or
effective if you are in an awkward position.36 Your
body should be aligned symmetrically, not listing to
one side. You should not slouch, but you should not
sit bolt upright, either. Your head should be balanced
directly over your shoulders and you should look
straight ahead. You don’t actually have to sit in the
Lotus Pose shown to the right, but it illustrates
balanced, neutral posture. Controlled breathing can
be done anywhere, standing or seated so you can
use it to calm yourself in any situation!
保持中立的坐姿。当你呼吸的时候，姿势很重要。36
如果你处于一个尴尬的位置，呼吸就不那么有效率了。
36 你的身体应该对称地排列，而不是向一边倾斜。你
不应该无精打采，但你也不应该坐得笔直。你的头应
该直接平衡在你的肩膀上，你应该直视前方。你实际
上不需要坐在右边的莲花姿势，但是它展示了平衡，
中立的姿势。控制呼吸可以在任何地方进行，站着或
坐着，这样你就可以在任何情况下使自己平静下来！

No restrictive clothing. Tight undergarments, clothing, belts, and even an overly-muscled

upper body can restrict the ability to expand the chest cavity. 36
不要穿限制性的衣服。紧身内衣，衣服，腰带，甚至是肌肉过多的上身都会限制胸腔扩张
的能力。36

Clear nose and sinuses. It is important to have clear nasal passages and sinuses in order
to breathe effortlessly.37 Although it seems strange to most Westerners, the use of a neti
清理鼻子和鼻窦。为了轻松地呼吸，拥有清晰的鼻道和鼻窦是很重要的。37. 虽然对大多数
西方人来说这很奇怪，但是使用鼻子
pot or nasal irrigation can be very helpful, especially for people with allergies and
asthma.37,38 It can also reduce sinus infections and the need for medication.37,38 In this
壶或鼻沖洗可以非常有用，特别是对过敏和哮喘的人。它也可以减少鼻窦感染和药物治疗
的需要
method, a mild saline solution (1/4 teaspoon of plain non-iodized table salt to 1 cup
lukewarm water) is poured into one nostril so it runs out the other.38
方法: 将温和的生理盐水(1/4 茶匙普通无碘食盐加 1 杯温水)倒入一个鼻孔，使其流出另
一个鼻孔

The ins and outs of breathing

呼吸的来龙去脉
Many breathing techniques have been a part of meditation, spiritual practices, and cultures for
hundreds or thousands of years. People made the observation long ago that changing
breathing patterns had a big effect on one’s mental state. New techniques may or may not be
credible, since selling breathing workshops and videos has become a money-making
enterprise rather than a spiritual practice. There is much misinformation about breathing, but
there are also new practices that are beneficial. The information in this article can help you
weed out practices that are extreme or harmful by understanding the physiology of breathing.
If you don’t feel well after participating in a breathing practice, there is a good chance it is not
doing something beneficial.
许多呼吸技巧已经成为冥想、精神实践和文化的一部分几百或几千年了。人们很久以前就观察
到，改变呼吸模式对一个人的精神状态有很大的影响。新技术可能可信，也可能不可信，因为
出售呼吸研讨会和视频已经成为一个赚钱的企业，而不是一种精神实践。有很多关于呼吸的错
误信息，但也有一些新的实践是有益的。这篇文章中的信息可以帮助你通过理解呼吸的生理学
来剔除那些极端或有害的做法。如果你在参加呼吸练习后感觉不舒服，那么很有可能它没有做
什么有益的事情。

There are two types of breathing techniques:

有两种呼吸方法:
1) Deep Breathing and 2) Rhythmic/controlled breathing, such as breathing awareness
and counting, Pranayama and Sudarshan Kriya, Qigong, Eucapnic Buteyko breathwork.
深呼吸和 2)有节奏的/可控制的呼吸，如呼吸意识和计数，Pranayama 和 Sudarshan Kriya，
气功，Eucapnic Buteyko 呼吸练习。

Deep Breathing. Simply breathing deeply using the diaphragm is encouraged in an

alarming number of websites, books, and articles. Breathing deeply often or too fast can
result in hyperventilation, which, as we have discussed, has serious negative effects.3 An
occasional deep breath is not going to wreak havoc on your body or your Autonomic
Nervous System. In fact, taking a couple of long, slow deep breaths has a calming effect,
which we tend to do naturally by sighing or yawning.39
深呼吸。在数量惊人的网站、书籍和文章中，鼓励使用横膈膜进行简单的深呼吸。深呼吸
频繁或过快都会导致换气过度，正如我们所讨论的，这会产生严重的负面影响。3. 偶尔深
呼吸不会对你的身体或自主神经系统造成严重破坏。事实上，做几次长而缓慢的深呼吸有
镇静作用，我们通常会自然地叹气或打哈欠

Controlled Breathing.
可控制的呼吸。

7
Breathing while counting/Breath awareness
计数时呼吸/呼吸意识
Doing counting exercises or simply doing some breath awareness practices is extremely
simple, and these techniques can be done anywhere and at any time. These are probably the
most practical ways to utilize breathwork to alter your level of stress or anxiety in everyday life.
The other methods described later are also excellent, but they do generally require a bit more
focus and devotion to a time and place set aside for practice.
做计数练习或者简单地做一些呼吸意识练习是非常简单的，这些技巧可以在任何时间任何地点
进行。这些可能是利用呼吸练习来改变你日常生活中的压力或焦虑程度的最实用的方法。后面
介绍的其他方法也很不错，但是它们通常需要更多的专注和投入到一个时间和地点来进行练习。

Breathing through your nose is considered important because it limits the amount
of air you can intake, so you are less likely to take in too much oxygen. 40 Also, the
hairs that line the nostrils help clean the air, and the nose helps to warm the air
before it enters the lungs.40
用鼻子呼吸被认为是很重要的，因为它限制了你可以吸入的空气量，所以你不太可能
吸入过多的氧气。40 此外，鼻孔里的毛发有助于清洁空气，鼻子有助于在空气进入
肺部之前加热空气

Breath awareness and counting techniques.

呼吸意识和计数技巧。
Awareness of breath involves sitting quietly with your eyes closed and being aware of
your breathing in and out, without forcing yourself to get too much or too little oxygen.40
Pay attention to your exhale. Many people tend to use effort to inhale, but not to exhale.
呼吸意识包括闭上眼睛静静地坐着，意识到自己的呼吸，同时不强迫自己吸入过多或过少
的氧气。40 注意呼气。许多人倾向于用力吸气，而不是呼气。
40
At the end of a normal breath, try squeezing as much air out of your lungs as possible.
在正常呼吸结束时，尽可能多地从肺中挤出空气。
40
You will use the intercostal muscles to do this, squeezing the ribcage inwards. 40
你要用肋间肌做这个动作，把胸腔向内挤压

Breath counting is a breath awareness technique that can be practiced anywhere.41 This
practice doesn’t change or influence your breathing pattern at all, but simply brings
awareness to your breathing. Sit comfortably with your eyes closed, empty your mind and
count each exhale. First exhale, count “one”; second exhale, count “two”, etc. until you
reach five. Then start with one again. Do not let your mind wander to anything
呼吸计数是一种可以在任何地方练习的呼吸意识技巧。41 这种练习根本不会改变或影响你
的呼吸模式，只是简单地让你意识到你的呼吸。闭上眼睛舒服地坐着，放空你的思想，数
着每一次呼气。第一次呼气，数“一”; 第二次呼气，数“二”，等等，直到你数到五。然后重
新开始。不要让你的思绪游离在任何事情上
except your breathing; if you do, you will find yourself counting past five! Try this for
10 minutes.41
除了你的呼吸; 如果你这样做，你会发现自己在数过去的五分钟

Another of the easiest and best breathing exercises to master is 4-7-8 breathing.3,42,43 It
is controlled, slow, and unlikely to result in a dangerous rise in blood oxygen levels. It is a
natural tranquilizer that can be used whenever you feel anxious, stressed, unable to sleep,
or are not breathing as you focus on a task or reading too closely. This type of breathing
is demonstrated in this video: https://youtu.be/YRPh_GaiL8s
另一个最容易和最好的呼吸练习是 4-7-8 呼吸。3,42,43 它是可控的，缓慢的，不太可能导
致危险的血氧水平上升。它是一种天然的镇静剂，当你感到焦虑、压力大、无法入睡或者
因为专注于一项任务或者阅读过于密切而无法呼吸时，可以使用它。这种呼吸方式在以下
视频中得到了展示: https://youtu.be/YRPh _ gail8s

Follow these instructions: 42,43

按照这些指示: 42,43
• Start by exhaling completely through your mouth.
从完全用嘴呼气开始。
• Close your mouth and inhale quietly through your nose to the count of 4.
闭上嘴，用鼻子静静地吸气，数到 4。
• Hold your breath for a count of 7.
屏住呼吸，数到 7。
• Exhale completely through your mouth, making a whoosh sound to the count of 8.
用嘴完全呼气，数到 8 发出嗖的一声。
• Repeat the cycle four times. Always inhale quietly through your nose
and exhaling with a whoosh through your mouth.
重复这个循环四次。总是用鼻子静静地吸气，然后用嘴呼气。

In general, exhalation should be twice as long as inhalation. Another method is quite

similar…2-1-4-1 (inhale, hold, exhale, hold) with variations of 4-1-6-1 and 6-1-8-1 if
the 2-1-4-1 feels too short. Whatever length you choose should not be a challenge
and your breathing should be even and smooth, and you should be able to do this for
5 minutes without dizziness or anxiety.44
一般来说，呼气时间应该是吸气时间的两倍。另一种方法非常相似... 2-1-4-1(吸气，握
住，呼气，握住)与变化的 4-1-6-1 和 6-1-8-1，如果 2-1-4-1 感觉太短。无论你选择什
么长度都不应该是一个挑战，你的呼吸应该是均匀和顺畅的，你应该能够这样做 5 分
钟没有头晕或焦虑。44

8
Pranayama and Sudarshan Kriya
Pranayama 和 Sudarshan Kriya
Pranayama techniques have been practiced for centuries in India.45 The origins of
pranayama stem from the ideas that our life span is dependent on how many times we
breathe. In order to live longer, we must reduce the number of breaths we take. 45
调息术在印度已经实践了几个世纪。45. 调息术的起源源于这样一种观念，即我们的寿命取
决于我们呼吸的次数。为了活得更久，我们必须减少呼吸次数。45

One of the basic presumptions of yoga is that the breath (prana) and the mind (chitta)
are not separate, but actually different expressions of a single entity. 45 Everything
that leads to contentment, happiness and enjoyment is a result of a peaceful mind
and our reaction to the world around us. 45 Although it is very difficult to control the
mind directly, it can be controlled indirectly by controlling the breath. When the breath
is silenced, so is the mind. 45
瑜伽的一个基本假设是，呼吸(普拉那)和心灵(七达)并不是分开的，而实际上是单一实
体的不同表达。45 任何能够带来满足、幸福和享受的东西都是一个平和的心态和我们
对周围世界的反应的结果。虽然直接控制思想很难，但是通过控制呼吸可以间接地控
制思想。当呼吸停止时，思想也会停止。45

Bellows Breathing (The Stimulating Breath)42

呼吸(刺激性呼吸)42
Bellows breathing is one Pranayama technique that
can be used to stimulate energy when needed. We
mention it because it is an effective alternative to
using caffeine and it differs from most of the other
Pranayama techniques which are used to calm the
body and mind. It is not a good idea if you have not
had a recent physical exam to rule out the
possibility of any of the health problems that can be
triggered by hyperventilation. This exercise is done
to intentionally stimulate the sympathetic nervous
system any time you feel the need for a cup of
coffee. Do not overuse this exercise, do not do it
for more than 15 seconds, and make sure you are
sitting in a supported position in case you get
呼吸法是一种调息法，在需要的时候可以用来刺激
能量。我们提到它是因为它是一个有效的替代使用
咖啡因，它不同于大多数其他调息法的技术，这是
用来平静身体和头脑。如果你最近没有做过体格检
查来排除过度换气引起的任何健康问题的可能性，
这可不是一个好主意。这个练习是为了在你需要喝
咖啡的时候有意识地刺激交感神经系统。不要过度
使用这个练习，不要超过 15 秒钟，并确保你坐在一
个支持的位置，以防万一

dizzy from hyperventilating. The technique is similar to panting like a dog. A

demonstration and explanation of this type of breathing is given in this video: Tips to
因过度呼吸而头晕。这种方法类似于像狗一样喘气。这个视频给出了这种呼吸方式的
示范和解释:
Begin Vigorous Pranayama: Kapalabhati and Bhastrika
开始有力的调息: Kapalabhati 和 Bhastrika
https://youtu.be/eKV_s_pYNc0
https://youtu.be/eKV _ s _ pync0

Sudarshan Kriya (SK) has been described as a crash course in Pranayama. 46 It makes
Pranayama accessible to the average person. SK is a yogic breathing technique of well
defined sequence of rhythmic breathing with paced breathing at varying rates and depths
interspersed with definite pauses.30 The specific rhythms of breath used in SK have been
used to eliminate stress, support the various organs and systems within the body,
transform overpowering emotions, and restore peace of mind.47 Research has found that
people who practice SK have: 47
Sudarshan Kriya (SK)被描述为 Pranayama 的速成课程。46 它使得普通人可以接触到
Pranayama。SK 是一种瑜伽式的呼吸技巧，它以不同的速度和深度进行有节奏的呼吸，
中间穿插着明确的停顿。 SK 中使用的特定的呼吸节奏被用来消除压力，支持身体的各种
器官和系统，转变压倒性的情绪，并恢复心灵的平静。研究发现，练习 SK 的人有:
• Reduced cortisol levels which are an indication of lowered stress.
皮质醇水平降低表明压力降低。
• Increased levels of prolactin, a well-being hormone.
增加的催乳素水平，一种健康的荷尔蒙。
• Increased levels of antioxidants.
抗氧化剂水平升高。
• Improvements in immune system functioning.
免疫系统功能的改善。
• Reduced heart rate.
心率降低。

9
 • Reduced blood pressure as well as cholesterol and triglyceride profiles.
降低血压以及胆固醇和甘油三酯。
• Improved respiratory function.
呼吸功能得到改善。
• Relief from anxiety, depression, PTSD, and stress.
缓解焦虑、抑郁、创伤后应激障碍和压力。
• Reduction in impulsive and addictive behaviors.
减少冲动和成瘾行为。
• Improved emotional regulation, optimism, and feelings of well-being and
quality of life.
改善情绪调节，乐观，幸福感和生活质量。
• Increased mental focus and heightened awareness.
精神集中度提高，意识增强。
• Three times more time spent in deep restful stages of sleep.
三倍以上的时间花在深度休息阶段的睡眠。
There are three ways that breathing can be modified according to Pranayama practices:45
根据调息法，有三种方法可以改变呼吸: 45
• By inhaling and exhaling rapidly and shallowly
通过快速而浅的吸气和呼气
• By inhaling and exhaling slowly taking long or deep breaths
通过慢慢地吸气和呼气，进行长时间或深呼吸
• By stopping the act of breathing totally
通过完全停止呼吸的动作

Qigong
气功
Qigong is one part of the practice of Tai Chi. Breathing is just one part of the practice
of Qigong, but it is an essential part. In Qigong, body postures, movements, sounds,
and images are used in addition to breathwork.48 Qi and breath are very closely
related, so that doing breathing exercises is the most effective way to get the qi or
energy in your body flowing.49 While breathing in and breathing out can be seen as a
rhythm of giving and receiving, opposites, with practice they blend so that is becomes
a continuous flow through the body.49
气功是太极练习的一部分。呼吸只是气功练习的一部分，但却是必不可少的一部分。在
气功中，除了呼吸练习之外，身体的姿势、动作、声音和图像也被使用。气和呼吸密切
相关，所以做呼吸练习是让你身体里的气或能量流动的最有效方式

Buteyko and Eucapnic Breathing

Buteyko 和 Eucapnic 呼吸
Dr. K.P. Buteyko, a Russian physician, developed the theory that chronic
hyperventilation and the resulting depletion of carbon dioxide led to the development
of defensive reactions in the body.29 By assessing the length of time a person can
hold their breath, the Buteyko method assesses the degree of depletion of CO2. 29
The conclusion is that most people habitually hyperventilate and have chronically low
CO2 and alkaline blood levels. Systematic breath holding and underbreathing to the
point of experiencing a lack of air allows a rapid accumulation of CO2 levels. 29 It is
felt that this normalizes systems in the body that have adapted to chronically low
levels of CO2 due to overbreathing or hyperventilation. 29
俄罗斯内科医生 k.p. Buteyko 博士提出了一个理论，认为长期过度换气和由此导致的
二氧化碳消耗导致了身体产生防御反应。29. 通过评估一个人屏住呼吸的时间长短，
Buteyko 方法评估了二氧化碳消耗的程度。结论是，大多数人习惯性地过度呼吸，并且
长期处于低二氧化碳和碱性血液水平。系统性屏住呼吸和呼吸不足，以至于缺乏空气，
导致二氧化碳水平迅速积累。29 据认为，这使得身体中由于过度呼吸或过度换气而适
应长期低水平二氧化碳的系统正常化。29

The term Eucapnic breathing is used to refer to the breathing techniques that attempt
to normalize CO2. They utilize the concepts of the Buteyko method but take a
broader, more eclectic approach.50 Eucapnic breathing emphasizes hypoventilation
techniques to encourage adaptive changes in the body, but also stress the
importance of nutrition, exercise, and stress reduction in overall health of the body.50
术语 Eucapnic 呼吸是用来指呼吸技术，试图正常化二氧化碳。他们利用 Buteyko 方法
的概念，但采取了更广泛、更折衷的方法。50 Eucapnic 呼吸强调低通气技术，以鼓励
身体的适应性变化，但也强调营养、锻炼和减轻压力对身体整体健康的重要性

Conclusions
结论
Many controlled breathing techniques are available, from focused awareness to
formal practices. We encourage everyone to become more aware of their breathing to
overcome bad habits such as breath holding, chest breathing, and frequent sighing.
The balance of oxygen to carbon dioxide and the balance of regulatory hormones in
the body are critical to physical and mental well-being.
许多控制呼吸的技术是可用的，从集中意识到正式的实践。我们鼓励每个人对自己的
呼吸有更多的意识，以克服不良习惯，如屏住呼吸，胸部呼吸，频繁叹息。氧气和二
氧化碳的平衡以及体内调节激素的平衡对身心健康至关重要。

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This article and all of our articles are intended for your information and education. We are
not experts in the diagnosis and treatment of specific medical or mental problems. When
dealing with a severe problem, please consult your healthcare or mental health professional
and research the alternatives available for your particular diagnosis prior to embarking on a
treatment plan. You are ultimately responsible for your health and treatment!
这篇文章和我们所有的文章都是为了给你们提供信息和教育。我们不是特定医学或精神问题
的诊断和治疗方面的专家。当处理一个严重的问题，请咨询您的医疗保健或心理健康专业人
士，并研究其他可用于您的特定诊断之前，开始治疗计划。你最终要对自己的健康和治疗负
责！

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.................................................................................

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