We show you how to relax using deep breathing techniques. This quick and useful guide will teach you how to master the basics of breathing in order to relax the body and mind.

我們將帶給你如何使深呼吸放松的技巧。這個快速和有用的指南將教你如何掌握基本的呼吸以達到放松身心的目的。

Step 1: Make yourself comfortable
第一步:不要拘束

You can do this technique in any setting, but it is better when your mind is calm and your body is relaxed. Find a quiet place if possible. You can either be seated or lying down. Once in position take a few deep breaths.

你可以在任何設置完成它,但最好是當你的思想平靜,身體放松的時候。如果可能的話，找一個安靜的地方。你可以坐或躺下。一旦進入位置，開始做幾次深呼吸。

Step 2: Focus your attention
第二步:集中注意力


Close your eyes and begin to empty your mind and clear away all thoughts. Pay particular attention to your body and your breathing.

閉上你的眼睛并開始讓你的頭腦進入冥想，清除所有雜念。特別注意你的身體和你的呼吸。

Step 3: The inhale
第三步:吸氣

Begin by placing your hands on your stomach. Slowly inhale through your nose, filling first the abdomen as you feel your hands rise while the air enters.

先把你的手放在你的胃上開始。用你的鼻子慢慢吸氣，第一次灌滿腹部當你感覺到空氣進入你的手上升。

Continue filling the lower lungs, and finally the upper chest around the heart.

繼續填充肺，最后至胸部心臟周圍。

Step 4: The exhale
第四步:呼氣

Now, slowly exhale the air out the mouth, going in reverse order, first emptying the chest then the lower lungs and finally the stomach, allowing the belly button to fall towards the spine.

現在，慢慢地從嘴中呼出空氣，按照相反的順序，首先排空的胸部，肺，最后是胃，讓肚子下降。

Step 5: Silent moments
第五步:靜默階段

As you repeat these steps, you may start to notice a pause that begins to happen at the end of the inhale and the end of the exhale. It is during these moments that you can now enter a deep state of relaxation benefiting both body and mind.

你重復這些步驟，你會開始注意到,，吸氣和呼氣末開始發生停頓。正是在這種時刻,讓你現在可以進入一個益于身心放松的境界。

Step 6: The rhythm
第六步:節奏

Now that we've practiced the form, it's time to set a tempo. Different patterns of breathing have varying effects on the systems of the body. For relaxation, we will attempt to slow the heart rate to calm the nervous system.
The key to achieving this is to make the exhale slightly longer than the inhale. This can be done by counting slowly to 5 on the inhale.1..2...3..4...5.
then count to 8 on the exhale. 1..2..3..4…5…6..7…8.

現在我們已經練習了形式,是時候設定節奏了。不同類型的呼吸系統可以對身體帶來多種不同的效果。出于放松的目的，我們將試圖減緩心跳來平息中樞神經系統。
要做到這一點的關鍵是稍長的呼氣吸氣。這可以通過慢慢地在吸氣上用數到5來計數1…2…3…4…5。然后數到8來呼氣。1..2..3..4…5…6..7…8.

Step 7: Putting it all together
第七步:把它們結合在一起

Now that we've got the style, it's just a matter of practice. It is good to start out with sessions of about 5 minutes each. This will be enough to slow the heartbeat, lower the blood pressure and improve the functioning of the all the body's systems.

現在，我們有了自己的風格，這是需要通過實踐才能掌握的技藝。每次大約5分鐘為最佳時宜。這已足夠減緩心跳，降低血壓，提高所有身體的系統的運作。