Dr. Andrew Weil,4-7-8 breathing ,幫助睡眠

The 4-7-8 Method

 

The numbers in the name -- 4-7-8 -- refer to the counts when breathing in, holding your breath and exhaling. Start by sitting up straight in a comfortable position. Next, place the tip of your tongue on the ridge of your gums, just behind your upper front teeth. Expand your diaphragm and slowly inhale through your nose for a count of 4. Hold your breath for another count of 7. Open your mouth slightly, keeping your tongue in place, and exhale for 8 counts. Repeat this cycle 4 times.

Andrew Weil,4-7-8,幫助睡眠

美国医生安德鲁韦尔亲自示范4-7-8呼吸法，能使人在60秒内进入睡眠 ...

 

 

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v.sina.cn/weibo_ugc/2018-04-16/detail-ifyuwqfa2280539.d.html

Apr 16, 2018

美国医生安德鲁韦尔亲自示范4-7-8呼吸法，能使人在60秒内进入睡眠状态。分3个步骤，先吸气4秒、再憋气7秒, 8秒呼气

【方法】開始前，先用嘴大口呼氣。正式開始時，一邊用鼻吸氣， 一邊在心中默數4個數；然後屏氣，心中默數7個數；最後一邊用嘴大口呼氣，一邊默數8 ...https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=11&cad=rja&uact=8&ved=2ahUKEwj2ocvvhubdAhVxGzQIHTCuDG44ChC3AjAAegQICBAB&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DCQFrffs_imw&usg=AOvVaw3jP7M9V2ZtQJsMNYfSNHn5


https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=13&cad=rja&uact=8&ved=2ahUKEwj2ocvvhubdAhVxGzQIHTCuDG44ChC3AjACegQIBxAB&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D86TKa6ylA0U&usg=AOvVaw1Fnf62eaB3KA1Ezm36J4CB