Breathing Exercise 呼吸练习
Breathing for Sports Injury Recovery 运动损伤恢复呼吸练习
Slow extended-exhale breathing during injury rehabilitation reduces pain perception, lowers systemic inflammation, and supports the psychological challenges of being sidelined from training and competition.
损伤康复期间的缓慢延长呼气能降低疼痛感知、减少全身炎症，并支持从训练和比赛中退场所带来的心理挑战。
Expert Consensus — Clinical practice 专家共识 — 临床实践
How to Practice
- Find a comfortable position that does not strain the injured area. Support the injury with pillows if needed.
- Place one hand on your chest and one on your belly. Breathe so only the lower hand moves.
- Inhale slowly through your nose for 4 seconds, filling your diaphragm.
- Exhale gently through your mouth for 8 seconds, imagining tension and inflammation releasing with each breath.
- Practise for 10–15 minutes daily during rehabilitation. Use it especially before physical therapy sessions.
如何练习
- 找到一个不会拉伸受伤部位的舒适体位。如有需要，用枕头支撑受伤部位。
- 一只手放胸口，一只手放腹部。呼吸时只让下面的手移动。
- 用鼻腔缓慢吸气4秒，充盈膈肌。
- 用嘴轻柔呼气8秒，想象紧张感和炎症随每次呼吸释放。
- 康复期间每天练习10–15分钟。尤其在物理治疗课前使用。
Key Benefits
核心益处
- Reduces pain perception through vagal activation
- Supports anti-inflammatory processes during tissue repair
- Addresses psychological stress of being injured and sidelined
- Keeps athletes mentally engaged in their recovery process
- 通过迷走神经激活降低疼痛感知
- 在组织修复期间支持抗炎过程
- 应对受伤和退场的心理压力
- 让运动员在心理上积极参与康复过程