食品伙伴网服务号
 
 
当前位置: 首页 » 专业英语 » 专业知识 » 正文

放松性呼吸:如何缓解疼痛、紧张和忧虑

放大字体  缩小字体 发布日期:2010-02-04  浏览次数:2646
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变慢从而减轻肌肉的紧张度。

    当你呼吸放缓时将有利于你整个机体都处于"放松状态",也就是说,学习正确的呼吸对于整个机体都是有益的。

    放松性呼吸也叫膈肌呼吸因为膈肌位于肺的底部,事实上呼吸是通过肺底部膈肌的下降而迫使空气进入,这有利于肺通气。

    当吸气时膈肌处于收缩状态,当呼气时膈肌恢复为原来的"穹顶形".

    如何做"放松性呼吸"?

    首先,重要的是松解衣带,双脚着地、双手自然垂直放于两跨,在此基础上当呼吸时将一只手交叉放于胸前,另一只手交叉放于腹部。

    这时,你能看见自己是如何呼吸的,还能感知到自己的呼吸。另外,由于你的胳膊按压于呼吸的关键部位,它也有助于呼吸运动的进行。

    现在,你就可以通过鼻子缓慢的吸气,这种呼吸方式一定要慢。注意事项:当你经口做快速呼吸运动时你一定会有气促的感觉,所以一定要经鼻缓慢吸气,还要注意腹部尽量扩展。

    呼气也尽可能的缓慢进行。

    每天练习做这种形式的呼吸数次。

    我练习这种形式的呼吸几年了,它很有效。然而,我常常习惯于将它与一种叫做"生物反馈"的连接在一起。

    例如,当我在夜晚想睡却睡不着时,我就开始用鼻缓慢吸气、再用嘴缓慢呼气。

    另外,我在做此呼吸运动的同时还使右脚保持伸直状态、再放松;然后左脚伸直、再放松。

    当我最大限度伸直身体时我也达到最大放松状态,睡觉前这样做会有意想不到的效果。

    放松也有利于缓解疼痛,通常在疼痛时我们会觉得"伤痛"越来越厉害,尤其是谈到胃肠疼痛时。

    当你被认为有冠脉问题时,往往会很紧张、不能放松下来,就会使病情变得更加复杂,最终导致疾病恶化甚至死亡。

    当我研究健康与医疗情况时,我发现最基本的事情是保持长期的健康状态。

    这包括呼吸、饮水、锻炼、饮食还有紧张和压力的预防。

 

更多翻译详细信息请点击:http://www.trans1.cn
 
[ 网刊订阅 ]  [ 专业英语搜索 ]  [ ]  [ 告诉好友 ]  [ 打印本文 ]  [ 关闭窗口 ] [ 返回顶部 ]
分享:

 

 
推荐图文
推荐专业英语
点击排行
 
 
Processed in 0.035 second(s), 13 queries, Memory 0.96 M