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4-7-8 breathing

本条正文为英语。其他语言的翻译尚在准备中。

收录并不等于推荐。

由来: Contemporary (a simplified form with roots in yoga, now widely used) · 系统: Contemporary relaxation breathing · 呼吸

这是什么

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.

简短入门（不是治疗指示）

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.

常与此项一起提到的不适或目的

• 失眠
• 紧张或不安

调查笔记（并不承诺效果）

C：初步、小规模或质量较低的研究，或结果不一。不宜过度解读

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

出处

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