The Healing Power of Breathing
Breathing is the first skill we obtained. In addition to breathing in oxygen and breathing out carbon dioxide, there are many more rarely known benefits of breathing well.
> 50% of urban people are not breathing optimally and 90% cant consciously control the way they breathe.
呼吸是天生本能，我们每时每刻都在呼吸。除了进行气体交换，为身体提供氧气，排出二氧化碳，呼吸其实还有更多少为人知的功效。
> 50%的城市人呼吸方式不正确，90%的人不能有意识地调整自己的呼吸。
Do you believe that below conditions are all associated with breathing dysfunctions?
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anxiety
-
stomach acid reflux
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weak core muscles (despite training hard)
-
incontinence (leaking of urine) / constipation
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hard to heal belly after birth
-
neck & shoulders tightness after exercise
-
back pain from running
-
fatigue easily
你或許難以相信， 以下情況都與呼吸不調有關。
-
焦虑
-
胃酸倒流
-
核心肌肉弱（即使已经努力锻炼）
-
尿失禁/便秘
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产后腹部无法恢复
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运动后肩颈酸疼
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跑步后腰疼
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容易疲累
How do you breathe?
你是怎樣呼吸的？
Observe how do you breathe at different occasions, which part Zone 1/ 2/3 moves more?
Ideally:
Zone 1️⃣
When relatively at rest
(doing desk work, watching TV, walking)
Zone 2️⃣
When exercising
(both aerobic and resistance training)
often happen together with Zone 1️⃣
Zone 3️⃣
Rarely used
When you need to fight or flight
(chase by a stray dog, frightened by 👻)
观察自己在不同情况下是怎么呼吸的
哪个部位Zone 1/ 2 /3 起伏较大?
理想情况如下：
Zone 1️⃣
相对静止的时候 (在书桌前工作，看电视，步行)
Zone 2️⃣
运动的时候 (有氧运动/ 重量训練)
一般也与Zone 1️⃣ 同时进行
Zone 3️⃣
很少需要 (战斗/逃亡的时候、被野狗追)
You should spend more time breathing in Zone 2 & 3
If the time you spend on breathing in Zone 3️⃣ >2️⃣ >1️⃣
It will lead to overactive parasympathetic system⚠️⚠️
大部分时间, 呼吸应该处于 Zone 2 & 3
当时间花在 Zone 3️⃣ >2️⃣ >1️⃣时
会造成交感神经过于亢奋⚠️⚠️
So how to practice breathing?
那該如何練習呼吸呢？
𝗕𝗲𝗹𝗹𝘆 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴
(𝗗𝗶𝗮𝗽𝗵𝗿𝗮𝗴𝗺𝗮𝘁𝗶𝗰 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴)
腹式呼吸
-
Place 1 hand on your tummy (just below ribcage)
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Tummy going up as you breathe in
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Tummy going back down as you breathe out
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把1支手放在腹部（肋骨以下）
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吸气时腹部向前隆起
-
呼气时腹部往回收
𝗖𝗵𝗲𝘀𝘁 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴
(𝗧𝗵𝗼𝗿𝗮𝗰𝗶𝗰 𝗕𝗿𝗲𝗮𝘁𝗵𝗶𝗻𝗴)
胸式呼吸
-
Place hands on either side of ribcage (1 palm width below armpit)
-
Ribcage expands 360° as you breathe in
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Ribcage collapses as you breathe out
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双手放在肋骨两侧（离腋窝1个手掌以下）
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吸气时感觉肋骨向360°扩张
-
呼气时肋骨往回收
Rhythm of Breathing
呼吸的节奏
Lengthen your exhalation is a good way to achieve a parasympathetic mode (rest & digest mode).
Breaths in through your nose.
Breathe out through through your mouth.
Breathe in for 4️⃣ seconds
Breathe out for 8️⃣ seconds
Try this out for at least 1 min the next time when you feel anxious, stressful, angry or when you have insomnia.
延长呼气的时间，让呼气比吸气长
能够有效地调节自律神经系统，达到放松、休息的状态
练习呼吸时，尽量用鼻子吸气，用口呼气
呼气的时候轻轻的发出“呼。。。”的声音
4️⃣ 秒吸气，8️⃣ 秒呼气
焦虑、压力、生气、失眠的时候，试试这样做1分钟，你会觉得心情平静很多，身体放松不少。
How can physiotherapy help with breathing?
物理治疗如何改善呼吸？
If you find it difficult to achieve a good chest and belly breathing or have difficulty in doing a complete inhalation and exhalation, it could be due to any of the below issues:
-
stiff rib cage
-
stiff upper back/ thoracic spine
-
tension in the diaphragm
-
tight muscles around your chest or belly
At Beyond Physio, we are able to assess your breathing technique and find out the underlying restriction to your less ideal way of breathing. Treatment can then be carried out to correct the restrictions identified and you will be able to not only breathe easier and better but also to finally resolve your conditions mentioned earlier in the article.
若你无法轻易地做好胸式和腹式呼吸，原因有以下几点：
-
肋骨僵硬
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上背/胸椎紧绷
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横膈膜肌张力增加
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胸或腹部的肌肉紧绷
我们可以检测你的呼吸技巧，找出呼吸不太理想的原因并给予治疗。治疗后，你不单只能够轻松地一呼一吸，还能解决文章开端指出的不适现象。