4-7-8 呼吸法 - Slumberzon

平心静气、沉浸休息的简单做法

你是否曾经躺在床上感到疲倦却无法入睡--思绪比呼吸还快？
你并不孤单。现代生活让我们的大脑在身体准备休息很久之后仍然保持活跃。但是，有一种简单的、有科学依据的方法可以让您的系统恢复平静： 4-7-8 呼吸法.

"(《世界人权宣言》) 4-7-8 呼吸法 是由安德鲁-威尔博士开发的，其灵感来自古老的瑜伽术，注重有意识的呼吸，以同时平衡身体和心灵。.
它有时被称为 “放松的呼吸”

方法异常简单：

这个序列有助于 减慢心率, 减轻焦虑, 和 激活副交感神经系统 - 身体自然的 “休息和放松 ”模式。.

如果经常练习，这种呼吸节奏就会成为大脑的一个信号，告诉你是时候放松并准备入睡了。.

当我们感到压力或焦虑时，呼吸往往会变得浅而急促。.
4-7-8 技巧会打断这种模式，引导你的身体进入一种较慢的节奏，告诉你的神经系统：

“你安全了，该休息了”

当氧气更深入地充满肺部时，二氧化碳含量会达到平衡，血压会下降，肌肉也会释放紧张。.
只需几个回合，许多人就会感到思维变得缓慢--昏昏欲睡也就自然而然地开始了。.

你可以随时尝试，但在睡前或压力大的时候尤其有效。.

重复此循环 8至10次, 或直到身体开始感到平静和沉重。.

如果您希望有一个温和的声音来引导您完成这一过程，我们创建了一个新的 Spotify 曲目 在 Slumberzon 自然睡眠系列里:
“4-7-8深睡眠呼吸法”

在这 12 分钟的引导课程中，会有一个平静的声音带领你体验每一次呼吸的节奏，伴随着柔和的自然之音--轻柔的海浪。.
它是睡前、冥想，甚至是午间小憩的宁静伴侣。.

真正的休息从呼吸开始。.
当你放慢呼吸的节奏时，你的思想、心灵和身体自然会随之放慢。.
无论您是将 4-7-8 方法作为每晚的入睡仪式，还是想在白天快速平静片刻，它都会提醒您，平静随时可得--只需一呼一吸。.

来自 Slumberzon--宁静的夜晚从这里自然开始。.

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