홈 — 세계의 셀프케어와 전통 요법 — 호흡

4-7-8 breathing

이 항목의 본문은 영어입니다. 다른 언어 번역은 준비 중입니다.

게재는 권장이 아닙니다.

유래: Contemporary (a simplified form with roots in yoga, now widely used) · 계통: Contemporary relaxation breathing · 호흡

어떤 것인가

Breathing in a ratio of 4 counts in, 7 counts held, and 8 counts out. It is often introduced before sleep. The ratio need not be kept rigidly.

짧은 안내（치료 지시가 아닙니다）

1. Making the out-breath longer than the in-breath is the essence. If the hold is hard, reduce it.
2. A few rounds before bed.
3. Stop if you feel dizzy.

이와 함께 자주 挙げられる 증상·목적

• 불면
• 스트레스·불안

조사 메모（효과를 약속하지 않습니다）

C: 예비적·소규모·질이 낮은 연구, 또는 결과가 섞여 있다. 지나쳐 읽지 말 것

A decisive RCT of this ratio itself is scarce. As relaxation with a lengthened out-breath it is reasonable.

출처

• NCCIH: Relaxation Techniques: What You Need To Know
• NCCIH: Sleep Disorders and Complementary Health Approaches