[{"data":1,"prerenderedAt":126},["ShallowReactive",2],{"route-message-exercise-zh-breathing":3},{"messages":4},[5],{"id":6,"target":7,"messages":8},"breathing","zh",{"breathing":9},{"audio":10,"benefits":12,"session":22,"buttons":35,"completion":42,"howItWorks":49,"science":63,"whenToPractice":76,"whatYoullNotice":83,"tips":90,"embed":101},{"enableCues":11},"启用音频提示",{"calm":13,"focus":16,"relax":19},{"title":14,"description":15},"平静","降低心率和血压",{"title":17,"description":18},"专注","向大脑输送更多氧气,使思维更清晰",{"title":20,"description":21},"放松","激活自然放松反应",{"title":23,"subtitle":24,"elapsed":25,"inhaling":26,"exhaling":27,"breatheIn":26,"breatheOut":27,"fourSeconds":28,"sixSeconds":29,"sessionProgress":30,"sessionProgressAriaLabel":31,"currentBreath":32,"breathProgressAriaLabel":33,"breaths":34},"呼吸练习","4:6 舒缓节奏","已用时","吸气","呼气","4秒","6秒","练习进度","练习进度:{total}个呼吸循环中已完成{current}个","当前呼吸","当前呼吸进度:已完成{progress}%","次呼吸",{"begin":36,"beginAriaLabel":37,"stop":38,"stopAriaLabel":39,"practiceAgain":40,"practiceAgainAriaLabel":41},"开始练习","开始呼吸练习","停止","停止当前呼吸练习","再次练习","开始另一次呼吸练习",{"title":43,"description":44,"benefits":45},"做得很好","您在{time}内完成了{count}个呼吸循环。您的副交感神经系统已被激活,促进放松。",{"heartRate":46,"mind":47,"breathing":48},"心率降低","心境平静","呼吸调节",{"title":50,"description1":51,"description2":52,"description3":53,"vagalActivation":54,"gasExchange":57,"stressHormones":60},"腹式呼吸的工作原理","通过强调较长呼气的4:6模式进行受控呼吸,可刺激迷走神经,这是副交感神经系统的主要组成部分。激活这一神经会发送信号,帮助身体从\"战斗或逃跑\"状态过渡到\"休息和修复\"模式。","这种转变带来几个可衡量的生理益处。它可以降低心率和血压。血管放松可改善循环,增加向大脑的氧气流动。此外,这种镇静反应积极影响消化,支持身体的免疫系统。","有意识地练习4:6呼吸技巧是管理压力和促进整体健康的有效方法。",{"title":55,"description":56},"迷走神经激活","缓慢深呼吸刺激迷走神经,将大脑与心脏和消化系统连接起来,促进平静状态。",{"title":58,"description":59},"最佳气体交换","以每分钟4-6次的频率呼吸可优化氧气输送和CO2平衡,减少经常伴随焦虑的过度换气。",{"title":61,"description":62},"压力荷尔蒙减少","定期练习可降低皮质醇和其他压力荷尔蒙,为身体的基线压力反应创造持久改善。",{"title":64,"description":65,"research":66},"呼吸练习背后的科学","研究一致表明,腹式呼吸可显著减少焦虑、压力荷尔蒙和生理唤醒。一项\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC5455070/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">为期8周、包含20次15分钟腹式呼吸的计划\u003C/a>使健康成年人的负面情绪降低2.55分,皮质醇水平下降1.32-1.66纳克/毫升。",{"anxietyReduction":67,"panicDisorders":70,"gadImprovement":73},{"title":68,"description":69},"减少焦虑","在COVID-19患者中,\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC11535222/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">5天的引导式深呼吸\u003C/a>(15-20分钟,每天4次)使DASS-21焦虑评分从14.86降至8.44--改善43%,而对照组没有变化。",{"title":71,"description":72},"惊恐障碍治疗","一项\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC9954474/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">16项研究的综述\u003C/a>发现,在2-12个月内以每分钟8-10次的频率进行缓慢呼吸,可减少惊恐障碍和广场恐惧症患者的惊恐发作频率,并使CO2水平正常化。",{"title":74,"description":75},"广泛性焦虑改善","在41名广泛性焦虑症患者中,\u003Ca href=\"https://pmc.ncbi.nlm.nih.gov/articles/PMC8989478/\" target=\"_blank\" rel=\"nofollow\" class=\"text-purple-600 underline hover:text-purple-800\">3个月的每日呼吸练习\u003C/a>(15-20分钟,每周4天以上)使BAI焦虑评分从40.90降至13.24--改善68%。",{"title":77,"items":78},"何时练习",[79,80,81,82],"当您感到不知所措或压力大时","在重要对话或决定之前","在焦虑或恐慌发作期间","在压力事件后重置您的神经系统",{"title":84,"items":85},"您会注意到什么",[86,87,88,89],"第一分钟内立即产生镇静效果","思维更清晰,决策能力提高","心率减慢,肌肉紧张减少","定期练习可提高抗压能力",{"title":91,"posture":92,"environment":95,"consistency":98},"获得最佳效果的提示",{"title":93,"description":94},"姿势","坐直或站直,以便肺部完全扩张。肩膀放松,不要弯腰驼背。",{"title":96,"description":97},"环境","找一个安静的地方,不会被打扰。舒适的温度有助于集中注意力。",{"title":99,"description":100},"坚持","在更换前,先练习同一种技巧一周。建立熟悉感可提高效果。",{"widget":102,"publisher":113,"iframeTitle":125},{"title":103,"intro":104,"rhythm":105,"start":106,"stop":38,"restart":107,"inhale":26,"exhale":27,"cycleProgress":108,"completeTitle":109,"completeText":110,"attribution":111,"sourceLinkLabel":112},"4:6舒缓呼吸","跟随圆圈，缓慢吸气4秒，再呼气6秒。","吸气4秒 · 呼气6秒","开始呼吸","重新开始","第{current}个循环，共{total}个","练习完成","您完成了呼吸练习。","Anxiety Aid Tools提供的免费呼吸练习","打开完整呼吸练习",{"title":114,"description":115,"previewLabel":116,"previewCaption":117,"codeTitle":118,"codeDescription":119,"formatBadge":120,"copyEmbed":121,"copied":122,"copyFailed":123,"privacyNote":124},"在您的网站上嵌入此呼吸练习","从您的网站为访客提供私密的互动呼吸练习，无需脚本或跟踪。","预览","预览会打开完整的互动呼吸练习。","HTML嵌入代码","将此iframe粘贴到WordPress、Ghost或类似CMS的自定义HTML区块中。","响应式iframe","复制嵌入代码","已复制","复制失败。请选中代码并手动复制。","不会使用分析工具、Cookie、账户或保存的会话数据。","4:6舒缓呼吸练习",1790424165147]