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Cyclic sighing (physiological sigh practice)
cyclic sighing
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 (protocolised in research in the United States) · 系统: A practice based on contemporary breathing research · 呼吸
这是什么
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.
简短入门（不是治疗指示）
- Breathe in through the nose, add a short extra inhale, then breathe out long and thinly through the mouth.
- Start from about five minutes a day.
- If you feel dizzy, return to ordinary breathing.
常与此项一起提到的不适或目的
- 紧张或不安
- 呼吸
- 血压（一般提及）
相关症状的视频
调查笔记（并不承诺效果）
B：有随机对照试验或系统综述，但记述较有限、对象较窄，或研究质量有限
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.
出处
- Balban et al., 2023, Cell Reports Medicine: brief structured respiration practices
- NCCIH: Relaxation Techniques: What You Need To Know
注意
Keep a tempo that does not become over-breathing. If you have a respiratory condition, consult a professional.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- When breathing is difficult because of an acute respiratory infection