홈 — 세계의 셀프케어와 전통 요법 — 호흡

Cyclic sighing (physiological sigh practice)

cyclic sighing

이 항목의 본문은 영어입니다. 다른 언어 번역은 준비 중입니다.

게재는 권장이 아닙니다.

유래: Contemporary (protocolised in research in the United States) · 계통: A practice based on contemporary breathing research · 호흡

어떤 것인가

A method of breathing in fully through the nose, adding a small extra inhale, then breathing out slowly and at length through the mouth, repeated. A 2023 RCT found that five minutes a day had a favourable influence on mood, unease, and breathing rate.

짧은 안내（치료 지시가 아닙니다）

1. Breathe in through the nose, add a short extra inhale, then breathe out long and thinly through the mouth.
2. Start from about five minutes a day.
3. If you feel dizzy, return to ordinary breathing.

이와 함께 자주 挙げられる 증상·목적

• 스트레스·불안
• 호흡
• 혈압（일반적 언급）

관련 증상의 영상

• 얕은 호흡

조사 메모（효과를 약속하지 않습니다）

B: 무작위 비교 시험이나 체계적 문헌고찰이 있으나, 보고는 크지 않고, 대상이 한정적이거나 연구 질에 한계가 있다

In an RCT by Balban et al., Cell Reports Medicine 2023, the change in mood was larger than with mindfulness or other breathing conditions. A single good-quality trial is central, so later replications are also needed.

출처

• Balban et al., 2023, Cell Reports Medicine: brief structured respiration practices
• NCCIH: Relaxation Techniques: What You Need To Know