Breathing Exercise 呼吸练习
Breathing Exercises for Athletic Performance 运动表现呼吸法
Pre-competition box breathing (4-4-4-4) reduces pre-game cortisol while preserving activation — the 'calm alertness' state associated with peak athletic performance and used by elite military and sports teams.
赛前箱式呼吸（4-4-4-4）在保持激活状态的同时降低赛前皮质醇——这种"平静警觉"状态与巅峰运动表现相关，并被精英军事和运动团队使用。
Strong Evidence — Randomised controlled trials 强力证据 — 随机对照试验
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
- 15 minutes before competition or training: find a quiet spot.
- Inhale through your nose for 4 seconds.
- Hold for 4 seconds — feel centred.
- Exhale through your mouth for 4 seconds.
- Hold empty for 4 seconds. Do 8 cycles, then warm up.
如何练习
- 比赛或训练前15分钟：找一个安静的地方。
- 用鼻腔吸气4秒。
- 屏息4秒——感受中心。
- 用嘴呼气4秒。
- 空腹4秒。做8个循环，然后热身。
Key Benefits
核心益处
- Reduces pre-competition anxiety without reducing activation
- Improves HRV — a predictor of athletic recovery rate
- Used by US Navy SEALs, NFL teams, and Olympic athletes
- Accelerates recovery between training sessions when practiced post-workout
- 降低赛前焦虑而不降低激活状态
- 改善心率变异性——运动恢复率的预测指标
- 美国海豹突击队、NFL球队和奥运运动员使用
- 训练后练习可加速训练间歇的恢复