• Breath Counting
  • 默念：1, 2, 3, …
  • 默念：in, out, in, out, …
  • 默念：“Breathe in, my mind clears”, “Breathe out, my body relaxes”
    • Breathe in, and close your eyes. Breathe out, and smile.
  • 默念：“Relaxation flows in”, “Stress flows out”
• Breath Control (Diaphragmatic/Belly/Abdominal Breathing)
  • Normal breathing is relatively shallow and does not use the full capacity of the lungs. Diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs
  • Steps
    • Place one hand on the chest; place the other hand on the stomach
    • Breathe in through the nose; breath out through the mouse
      • Try inhaling through your nose and consciously draw the air back, parallel to the roof of your mouth—not upward—since your nasal cavity has more room backwards than upwards. This subtle shift reflexively engages deep diaphragmatic breathing, which improves oxygen efficiency, supports nervous system regulation, and enhances mental clarity and sleep quality. Practicing this method 2–3 times daily can help your body adopt it naturally during sleep. For more, check out this Instagram reel by @kaizben.
    • Abdomen releases outwards when inhaling and expands inwards when exhaling
    • The chest remains still
• 142 高效呼吸法：一吸四憋二呼
  • 讓淋巴系統充分排除毒素
• Equal Breathing
  • Take a slow inhale through the nose that lasts for the count of 3
  • Exhale slowly through the nose for the whole count of 3
• Extended Exhaling
• Box Breathing: inhale-hold-exhale-hold
  • Count to 4 and slowly inhale.
  • Count to 4 and hold your breath.
  • Count to 4 and slowly exhale.
  • Count to 4 until you inhale again.
• The Lion’s Breath Technique
  • Sit in a comfortable position with a slight forward lean and your hands on the floor
  • Focus your gaze on the tip of your nose
  • Inhale deeply through your nose
  • Open your mouth, stick your tongue out and down to your chin
  • Exhale forcefully with a “HA!” sound. Note: Limit the forcefulness of the exhale if you’re a beginner.
  • Repeat 2-3x
• The 4-7-8 Breath Technique
  1. Inhale through your nose for a 4-second count
  2. Hold your breath for a 7-second count
  3. Exhale through your mouse for an 8-second count, making a “whoosh” sound through placing the tip of your tongue on the ridge behind your upper front teeth.
  4. Repeat 3–5 times.
• The Physiological (Mindful) Sigh (to reduce stress, promote relaxation, improve sleep, lower resting heart rate, stay in or return to a calmer state, and enhance mood)
  • Double-inhale through your nose (with no exhale in between!), to maximally inflate your lungs
    • 1 deep inhale through the nose
    • 1 short inhale to top up
  • Long exhale through your mouth until you are lungs-empty (to offload the max amount of CO2)
  • Repeat 2–3 cycles
• The Cyclic Hyperventilation (to increase alertness and enhance focus)
  • Take a deep inhale through the nose, immediately followed by a deep exhale (active or passive) through the mouth
  • Repeat 25x, then fully exhale until lungs are empty and hold for 15-30 seconds

我們的身體有兩套自主（或自律）神經系統：

1. 負責「戰或逃（Fight or Flight）」的交感神經，使我們感到緊張、警覺。
2. 負責「休息與消化（Rest and Digest）」的副交感神經，使我們感到安全、放鬆。

當我們處於壓力狀態時，「交感神經」會被啟動，心跳加速、肌肉緊繃。而緩慢、深沉的呼吸，可以快速將自己引導回「副交感神經」模式中。

以下是兩種我常用的呼吸法：

4-7-8 呼吸法

這個方法由 Andrew Weil 博士推廣，能幫助身體快速放鬆，甚至有助於睡眠：

1. 吸氣（4 秒）: 用鼻子緩緩吸氣，默數 4 秒。
2. 憋氣（7 秒）: 屏住呼吸，默數 7 秒。
3. 吐氣（8 秒）: 用嘴巴緩緩吐氣，持續 8 秒。
4. 重複 3–5 次，就能感覺到身心明顯平靜下來。

箱式呼吸法（Box Breathing）

這是美國海豹部隊用來在壓力下保持冷靜的技巧：

1. 吸氣（4 秒）: 用鼻子緩緩吸氣，默數 4 秒。
2. 憋氣（4 秒）: 屏住呼吸，默數 4 秒。
3. 吐氣（4 秒）: 用嘴巴緩緩吐氣，默數 4 秒。
4. 憋氣（4 秒）: 再次屏住呼吸，默數 4 秒。

想像一個正方形，每個邊都是 4 秒，跟著節奏繞行，就能穩定心率，找回專注。

#Newsletter 如果你想找個工具輔助，可以試試 The Breathing App。它沒有任何多餘的設計，只專注於一件事：引導你呼吸。

無論多忙，你都值得一個「重新整理」的機會。現在就放下手邊任務，閉上眼，專注呼吸一分鐘。這是隨時能送給自己的一份最好的禮物！