Breathing Exercise 呼吸练习
Breathing Exercises for Yoga Performance and Focus 提升瑜伽表现与专注力的胜利呼吸练习
Ujjayi (victorious breath) uses a gentle throat constriction to create an audible ocean-like sound, anchoring attention, regulating breath rhythm, and warming the body.
胜利呼吸（Ujjayi）通过轻柔收缩喉咙产生类似海洋的声音，锚定注意力、调节呼吸节律并温暖身体。
Expert Consensus — Clinical practice 专家共识 — 临床实践
How to Practice
- Sit or stand in your yoga posture. Relax your face, jaw, and shoulders completely.
- Slightly constrict the back of your throat, as if you are about to fog up a mirror with your mouth closed.
- Inhale through your nose for 4 counts, keeping the throat constriction and allowing a soft hissing sound.
- Exhale through your nose for 6 counts, maintaining the same gentle throat constriction and audible breath.
- Use this breath continuously throughout your yoga practice as an anchor for movement and focus.
如何练习
- 在你的瑜伽姿势中坐下或站立，完全放松脸部、下颌和肩膀。
- 轻微收缩喉咙后部，就像闭着嘴要把镜子呵热一样。
- 用鼻子吸气4秒，保持喉咙收缩，发出柔和的嘶嘶声。
- 用鼻子呼气6秒，保持同样的轻柔喉咙收缩和可听见的呼吸声。
- 在整个瑜伽练习中持续使用这种呼吸，作为运动和专注的锚点。
Key Benefits
核心益处
- Anchors attention and deepens presence during yoga and mindful movement
- Regulates pace and builds internal heat during physical practice
- Improves focus and creates a meditative quality within active exercise
- Slows the breath and activates the vagus nerve for nervous system regulation
- 在瑜伽和正念运动中锚定注意力，加深临在感
- 调节节奏，在体力练习中积累内部热量
- 改善专注力，在主动锻炼中创造冥想品质
- 减缓呼吸并激活迷走神经以调节神经系统