Breathing Exercise 呼吸练习
Lion's Breath for Tension Release and Stress Relief 狮子式呼吸：释放紧张感与缓解压力
Lion's Breath releases physical and emotional tension through an exaggerated open-mouth exhale with tongue extended. It relieves facial, jaw, and throat tension while lifting mood fast.
狮子式呼吸通过夸张的张口伸舌呼气释放身体和情绪紧张，迅速缓解面部、下颌和喉咙紧张，同时提振情绪。
Expert Consensus — Clinical practice 专家共识 — 临床实践
How to Practice
- Sit on your heels or cross-legged. Place hands on knees and spread fingers wide.
- Inhale slowly through the nose for 4 counts, building a slight sense of tension.
- At the peak of the inhale, open your mouth wide, stick your tongue out and down toward your chin.
- Exhale forcefully with a 'haaa' sound for 4 counts, releasing all tension from the face, jaw, and throat.
- Return to a neutral face. Repeat 4–6 times, noticing tension dissolve.
如何练习
- 跪坐在脚跟上或盘腿而坐，双手放在膝盖上，手指张开。
- 用鼻子缓慢吸气4秒，感受轻微的紧张感积聚。
- 在吸气顶峰时，大大张开嘴巴，将舌头向外向下伸向下巴。
- 伴随'哈'的声音有力地呼气4秒，释放面部、下颌和喉咙的所有紧张。
- 回到自然表情，重复4至6次，感受紧张感消散。
Key Benefits
核心益处
- Instantly releases tension held in the face, jaw, and throat
- Reduces built-up frustration and emotional pressure
- Stimulates the vagus nerve via vocal expression during exhale
- Boosts confidence and reduces self-consciousness before social situations
- 立即释放面部、下颌和喉咙积聚的紧张
- 减少积累的挫败感和情绪压力
- 通过呼气时的发声刺激迷走神经
- 在社交场合前增强自信、减少局促感