Breathing Exercise 呼吸练习
Nausea Relief Breathing for Motion Sickness 止呕呼吸法：缓解恶心与晕动症
Slow nasal breathing with an extended exhale calms the vagus nerve and stomach, reducing nausea from motion sickness, chemotherapy, anxiety, or post-surgery. Quick and drug-free.
缓慢鼻呼吸配合延长呼气可平静迷走神经和胃部，减轻晕动症、化疗、焦虑或术后引起的恶心，见效快且无需药物。
How to Practice
- Sit upright or slightly reclined with eyes closed or fixed on a still point.
- Inhale slowly and steadily through the nose for 4 counts.
- Exhale slowly through slightly parted lips for 6 counts.
- Focus entirely on making each exhale as smooth and complete as possible.
- Continue for 5–10 minutes, or until nausea subsides.
如何练习
- 坐直或稍微后倾，闭上双眼或凝视一个静止点。
- 用鼻子缓慢平稳地吸气4秒。
- 通过微微张开的嘴唇缓慢呼气6秒。
- 将全部注意力集中在使每次呼气尽可能平稳完整。
- 持续5至10分钟，或直到恶心感消退。
Key Benefits
核心益处
- Reduces nausea quickly without medication
- Settles stomach and digestive upset from anxiety or motion sickness
- Activates the parasympathetic nervous system to reduce vomiting reflex
- Safe during pregnancy, chemotherapy, and post-surgery recovery
- 无需药物快速减轻恶心
- 缓解由焦虑或晕动症引起的胃部和消化不适
- 激活副交感神经系统以减少呕吐反射
- 在怀孕期间、化疗期间和术后恢复期间安全使用
Frequently Asked Questions
常见问题
Does this work for morning sickness during pregnancy? 这对孕期晨吐有效吗？
Many pregnant women find slow nasal breathing with an extended exhale helpful for morning sickness. It is safe throughout pregnancy. If nausea is severe, consult your midwife or doctor for additional support.
许多孕妇发现缓慢鼻呼吸配合延长呼气有助于缓解晨吐，整个孕期使用都是安全的。如果恶心严重，请咨询助产士或医生获取额外帮助。
Why does breathing help with nausea? 为什么呼吸有助于缓解恶心？
Slow, rhythmic breathing activates the parasympathetic nervous system and stimulates the vagus nerve, which regulates gut motility and the vomiting reflex. Controlled breathing also diverts attention from the nausea sensation.
缓慢有节奏的呼吸激活副交感神经系统并刺激迷走神经，迷走神经调节肠道蠕动和呕吐反射。控制呼吸还可以将注意力从恶心感上转移开来。