Breathing is so simple. It’s an automatic process that we don’t even realize we’re doing. Yet experts say this effortless activity can also be a tool to help you calm down, get energized, boost your mood and more.
It may sound a bit woo-woo, but science backs this up.Researchers found that how we breathe impacts how we feel。想一想：当您焦虑时，您倾向于更短，更快地呼吸。在这种恐惧或紧张的局势结束后，您呼吸了很长的松了一口气。
Internally, each time you inhale, you activate the sympathetic nervous system — our “fight or flight” response. And each time you exhale, you activate the parasympathetic nervous system — our “rest and digest” response.
“By extending your inhale or exhale, you can manage your emotional and psychological state,” saysDan Brulé, author of the forthcoming book “Just Breathe” and a master breathworker with 40 years of experience.
Ready to give it a shot? Try these breathwork exercises almost anywhere to change your mood in minutes.
To Calm Down
“Anytime you double the length of your exhale, it gives your body the signal that you’re relaxed,” saysErin Telford，纽约的呼吸调查老师，针灸师和灵气大师。
Inhale through your nose for two counts, and exhale through your mouth for four counts. Keep doing this until you start to feel “loosened up and less charged,” Telford says. Then increase the length of both breaths so you inhale for three counts and exhale for six counts. When ready, shift to inhaling for four counts and exhale for eight counts.
To Increase Energy
为了获得更多能量，您想专注于吸入。当您观察到呼吸时，您会感觉到通常呼吸的空气。
For this exercise, breathe through your mouth. Inhale, then immediately inhale again without stopping (the double-inhale should be one smooth action). Then exhale.
To Release Anger (in a Good Way)
“Instead of shouting or yelling, vent your anger through your breath,” Brulé advises. You can do this through your nose (yogis call this “breath of fire”) or mouth.
急剧吸入并呼气20-30次快速呼吸。然后漫长的吸气，然后叹了口气。当您这样呼气时，您会自然会放松下巴，肩膀，脖子和任何其他紧张局势。
To Regulate Stress
If you want to feel in control for a presentation, when you’re stuck in traffic or even for going to the dentist, use “box breathing.” It’s a trick that Brulé teaches Navy SEALs to use before going into a high-stakes mission. This will keep your mind in the present moment instead of slipping into anxiety or running away with thoughts, he says.
Inhale for four counts. Hold that breath for four counts. Exhale for four counts. Hold for another four counts. Keep repeating this pattern. You can do this through your nose if you’re already calm, in your nose and out your mouth to regulate energy or all through your mouth to channel the energy of the stress, Brulé instructs.
To Boost Your Mood
This one may take some practice, but if you do it, “you will be buzzing within minutes,” Brulé says.
想想你的呼吸就像飞机起飞。首先，通过您的嘴吸入微小的呼吸，然后逐渐加速并加强吸入，然后立即通过您的嘴巴呼气而不会丝毫停顿。这种加速度和强化将使您自然而然。
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