Breathing Exercise 呼吸练习
Breathing Exercises for Anger Management 愤怒管理呼吸法
Box breathing (4-4-4-4) creates a deliberate pause between stimulus and response — the physiological space needed to prevent reactive anger from escalating into harmful action.
箱式呼吸（4-4-4-4）在刺激与反应之间创造有意的停顿——防止反应性愤怒升级为有害行为所需的生理空间。
Expert Consensus — Clinical practice 专家共识 — 临床实践
inhale 吸气 hold 屏息 exhale 呼气
4s inhale · 4s hold · 4s exhale
吸气 4秒 · 屏息 4秒 · 呼气 4秒
Open full practice → 打开完整练习 →How to Practice
- As soon as you feel anger rising, stop talking or acting.
- Inhale through your nose for 4 seconds — count slowly.
- Hold for 4 seconds — this is the pause that prevents regret.
- Exhale through your mouth for 4 seconds.
- Hold empty for 4 seconds. Repeat until the urge to react fades.
如何练习
- 一旦感到愤怒上升，立即停止说话或行动。
- 用鼻腔吸气4秒——慢慢计数。
- 屏息4秒——这是防止后悔的停顿。
- 用嘴呼气4秒。
- 空腹4秒。重复直到反应冲动消退。
Key Benefits
核心益处
- Creates physiological space between trigger and response
- Lowers heart rate before angry escalation occurs
- Used in DBT (Dialectical Behaviour Therapy) programs
- Portable — usable in any conflict situation
- 在触发因素和反应之间创造生理空间
- 在愤怒升级发生之前降低心率
- 用于辩证行为疗法（DBT）项目
- 随时可用——适用于任何冲突情境