如何有效地呼吸来减轻压力?

According to surveys of the American Psychological Association, the number of people suffering from stress has been increasing in recent years and has a significant impact on human health.

根据美国心理协会的调查，承受压力的人数近年来不断增加，对人类健康产生了重大影响。

Emily Guarnotta, a psychologist and psychologist in Merrick, New York, explains that many people are facing pressures in life that come from work, school, family and finance.

纽约梅里克市的心理学家和心理学家艾米丽•瓜诺塔解释说，许多人在生活中面临着来自工作、学校、家庭和经济方面的压力。

Moreover, technology is growing and most people carry a smartphone with them. This has created a habit of frequently chatting or updating news on social networks, thereby accidentally reducing our rest time after stressful working hours.

此外，随着科技的发展，大多数人都随身携带智能手机。这养成了在社交网络上频繁聊天或更新新闻的习惯，从而意外地减少了我们在紧张的工作时间后的休息时间。

One of the most effective ways to manage stress is to perform breathing exercises. Research published in Breathe Magazine in 2017 also pointed to many other benefits of this technique such as lowering blood pressure and heart rate.

管理压力最有效的方法之一是进行呼吸练习。2017年发表在《呼吸》杂志上的研究也指出了这项技术的许多其他好处，比如降低血压和心率。

Simple breathing exercises can help manage stress effectively.

简单的呼吸练习可以帮助有效地管理压力。

Here are 6 breathing techniques experts recommend everyone to do to manage stress and create a sense of relaxation effectively:

下面是专家推荐给每个人的6种呼吸技巧，可以有效地管理压力，创造一种放松的感觉:

Abdominal breathing

腹式呼吸

This is a famous breathing exercise and is popular with many people.

这是一种著名的呼吸练习，受到许多人的欢迎。

According to Jodie Skillicorn, a medical expert and a psychologist in Stow, Ohio, the technique is not only resistant to stress, but also proven to help people with chronic lung disease boost oxygen.

据俄亥俄州斯托市的医学专家、心理学家乔迪·斯基霍恩说，这种方法不仅可以抵抗压力，而且被证明可以帮助患有慢性肺病的人增加氧气。

Breathe alternately each nose

两个鼻孔交替呼吸

Breathing alternately each nose, also known as Nadi Shodhana Pranayama in Sanskrit, can help reduce stress and improve cardiovascular function.

两个鼻孔交替呼吸，也被称为Nadi Shodhana呼吸法，在梵语中，可以帮助减少压力和改善心血管功能。

This method of breathing has been around for a long time. They have many health benefits, including reducing stress, lowering heart rate, controlling blood pressure and improving cardiovascular function. Guarnotta explained that breathing in each nose can potentially affect the sympathetic nervous system, which is responsible for calming the body after stressful reactions.

这种呼吸方法已经存在很长时间了。它们对健康有很多好处，包括减轻压力、降低心率、控制血压和改善心血管功能。瓜诺塔解释说，用两个鼻孔呼吸可能会影响交感神经系统，而交感神经系统负责在紧张反应后让身体平静下来。

Breathing method 4-7-8

4-7-8呼吸法

This breathing exercise is based on a yoga technique called Pranayama. Like breathing through each nose, they stimulate the sympathetic nervous system, thereby regaining composure and creating a sense of relaxation. According to Dr. Guarnotta, this technique also increases the amount of oxygen in the lungs and is beneficial for people who are insomnia.

这种呼吸练习是基于一种叫做调息的瑜伽技巧。就像用每个鼻子呼吸一样，它们刺激交感神经系统，从而恢复镇静，创造一种放松的感觉。据瓜诺塔医生说，这项技术还能增加肺部的氧气量，对失眠的人有益。

Method breathing box

呼吸箱法

This deep breathing technique is simple but powerful. Like other breathing exercises, they promote a sense of relaxation by dispelling negative thoughts.

这个深呼吸技巧很简单，但是很有力量。像其他呼吸练习一样，它们通过驱散消极的想法来促进放松。

Left nose breathing method

左鼻呼吸法

If you feel stressed at work, take a break and take a few minutes to practice this breathing technique.

如果你在工作中感到压力，休息一下，花几分钟练习一下这种呼吸技巧。

If you feel extremely nervous and stressed, expert Skillicorn advises that people should look to breathing techniques as a variation of this alternate breathing method.

如果你感到极度紧张和压力，专家Skillicorn建议人们应该把呼吸技术作为这种交替呼吸法的一种变体。

Left breathing is helpful in controlling negative emotions because the left brain often creates repetitive thoughts, which in turn contributes to undue stress.

左呼吸有助于控制负面情绪，因为左脑经常会产生重复的想法，从而导致过度的压力。

Method of increasing breathing

增加呼吸法

This breathing technique is a variant of the box breathing method. The main difference is that you will slowly increase the time you inhale and exhale to reach the ideal level: Five seconds in and five out. This breathing method balances the nervous system, making the nervous system more flexible and adaptable.

这种呼吸技巧是盒式呼吸法的一种变体。主要的区别是，你将慢慢增加你的吸气和呼气的时间，以达到理想的水平:5秒进，5秒出。这种呼吸方法平衡了神经系统，使神经系统更加灵活和适应性强。