Breathing Exercise 呼吸练习
Breathing Exercises for Yoga Practice 瑜伽练习呼吸技巧
Ujjayi-inspired slow breathing with an extended exhale deepens yoga poses, sustains focus across a full session, and enhances the mind-body connection central to all yoga traditions.
以胜利呼吸法为灵感、配合延长呼气的缓慢呼吸，能加深瑜伽体式、在整个练习中保持专注，并增强所有瑜伽传统核心的身心连接。
Strong Evidence — Randomised controlled trials 强力证据 — 随机对照试验
How to Practice
- Begin in a comfortable seated position. Close your eyes and feel the natural rhythm of your breath.
- Slightly constrict the back of your throat to create a gentle ocean-wave sound (Ujjayi technique).
- Inhale slowly through your nose for 4 seconds, expanding your ribcage in all directions.
- Exhale through your nose for 6 seconds, maintaining the throat constriction and softening your face.
- Carry this breath pattern into each pose — inhale to prepare, exhale to deepen the stretch.
如何练习
- 以舒适的坐姿开始。闭上眼睛，感受呼吸的自然节律。
- 轻微收紧喉咙后部，发出轻柔的海浪声（胜利呼吸法）。
- 用鼻腔缓慢吸气4秒，向四面八方扩张肋骨。
- 用鼻腔呼气6秒，保持喉咙收缩并放松面部。
- 将这种呼吸模式带入每个体式——吸气准备，呼气加深伸展。
Key Benefits
核心益处
- Deepens flexibility by relaxing muscles during extended exhale
- Sustains focus and presence throughout a full yoga session
- Activates the parasympathetic nervous system during practice
- Builds the breath-movement awareness core to yoga tradition
- 延长呼气时放松肌肉，从而加深柔韧性
- 在整个瑜伽练习中保持专注和当下感
- 练习期间激活副交感神经系统
- 培养瑜伽传统核心的呼吸-动作觉知