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放松性呼吸:如何緩解疼痛、緊張和憂慮

放大字體  縮小字體 發布日期:2010-02-04  瀏覽次數:2394
核心提示:Relaxed breathing is also called diaphragmatic breathing. Relaxed breathing can slow down breathing to decrease muscle tension. When you slow down your breathing it will help promote a relaxation response meaning that your entire body benefits from

    Relaxed breathing is also called diaphragmatic breathing. Relaxed breathing can slow down breathing to decrease muscle tension.

    When you slow down your breathing it will help promote a "relaxation response" meaning that your entire body benefits from learning to breathe correctly.

    Relaxed breathing is called diaphragmatic breathing because the diaphragm is the muscle that sits under the lungs. In fact the diaphragm pulls air in by pulling the bottom of the lungs down. This helps your lungs to fill with air.

    The action of the diaphragm when air is being breathed in is to contract. When air is expelled the diaphragm returns to a "domed shape."

    How do I "relax my breathing?"

    First it is important to loosen tight clothing that is around the mid-section of your body. Place you hands in your lap while keeping your feet on the floor. At that point put one hand across your chest and another arm across your abdomen as you breathe.

    You can see how you are watching your breathing; you become aware of how you breathe. However, in addition to that, it helps you with your breathing because your arms put pressure on the key areas.

    Now you should inhale slowly through your nose. This is the way to slow down. Note when you are breathing rapidly that you will invariably be "panting" through your mouth. When you slowly inhale through your nose, note that your abdomen expands.

    Breathe out as slowly as possible.

    Practice doing this type of breathing several times per day.

    I have practiced this for years. It is effective. However, I have used it in conjunction with something called "bio-feedback."

    For example when I am trying to go to sleep at night but cannot get to sleep then I begin by very slowly breathing through my nose and slowly exhaling through my mouth.

    In addition to that I "tense up" my right foot and then relax it in conjunction with the breathing method. After that I "tense up" my left foot and then relax it.

    As I move up my body I get more and more relaxed. Rarely do I make it very far before I go to sleep.

    Relaxation can aid with pain as well. Often when we are in pain getting more and more "wound up" about it makes it worse. This is especially true when talking about gastrointestinal problems.

    When you consider coronary issues, it is obvious that being stressed and unable to relax can compound a problem so much that you could get very ill and even die.

    As I study medical conditions and health, I find that it is the very basic things that have the most to do with long-term health.

    They include breathing, drinking water, exercise and diet as well as stress prevention.

    放松性呼吸也叫膈肌呼吸(深呼吸).放松性呼吸能使呼吸變慢從而減輕肌肉的緊張度。

    當你呼吸放緩時將有利于你整個機體都處于"放松狀態",也就是說,學習正確的呼吸對于整個機體都是有益的。

    放松性呼吸也叫膈肌呼吸因為膈肌位于肺的底部,事實上呼吸是通過肺底部膈肌的下降而迫使空氣進入,這有利于肺通氣。

    當吸氣時膈肌處于收縮狀態,當呼氣時膈肌恢復為原來的"穹頂形".

    如何做"放松性呼吸"?

    首先,重要的是松解衣帶,雙腳著地、雙手自然垂直放于兩跨,在此基礎上當呼吸時將一只手交叉放于胸前,另一只手交叉放于腹部。

    這時,你能看見自己是如何呼吸的,還能感知到自己的呼吸。另外,由于你的胳膊按壓于呼吸的關鍵部位,它也有助于呼吸運動的進行。

    現在,你就可以通過鼻子緩慢的吸氣,這種呼吸方式一定要慢。注意事項:當你經口做快速呼吸運動時你一定會有氣促的感覺,所以一定要經鼻緩慢吸氣,還要注意腹部盡量擴展。

    呼氣也盡可能的緩慢進行。

    每天練習做這種形式的呼吸數次。

    我練習這種形式的呼吸幾年了,它很有效。然而,我常常習慣于將它與一種叫做"生物反饋"的連接在一起。

    例如,當我在夜晚想睡卻睡不著時,我就開始用鼻緩慢吸氣、再用嘴緩慢呼氣。

    另外,我在做此呼吸運動的同時還使右腳保持伸直狀態、再放松;然后左腳伸直、再放松。

    當我最大限度伸直身體時我也達到最大放松狀態,睡覺前這樣做會有意想不到的效果。

    放松也有利于緩解疼痛,通常在疼痛時我們會覺得"傷痛"越來越厲害,尤其是談到胃腸疼痛時。

    當你被認為有冠脈問題時,往往會很緊張、不能放松下來,就會使病情變得更加復雜,最終導致疾病惡化甚至死亡。

    當我研究健康與醫療情況時,我發現最基本的事情是保持長期的健康狀態。

    這包括呼吸、飲水、鍛煉、飲食還有緊張和壓力的預防。

 

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