We show you how to relax using deep breathing techniques. This quick and useful guide will teach you how to master the basics of breathing in order to relax the body and mind.

我们将带给你如何使深呼吸放松的技巧。这个快速和有用的指南将教你如何掌握基本的呼吸以达到放松身心的目的。

Step 1: Make yourself comfortable
第一步:不要拘束

You can do this technique in any setting, but it is better when your mind is calm and your body is relaxed. Find a quiet place if possible. You can either be seated or lying down. Once in position take a few deep breaths.

你可以在任何设置完成它,但最好是当你的思想平静,身体放松的时候。如果可能的话，找一个安静的地方。你可以坐或躺下。一旦进入位置，开始做几次深呼吸。

Step 2: Focus your attention
第二步:集中注意力


Close your eyes and begin to empty your mind and clear away all thoughts. Pay particular attention to your body and your breathing.

闭上你的眼睛并开始让你的头脑进入冥想，清除所有杂念。特别注意你的身体和你的呼吸。

Step 3: The inhale
第三步:吸气

Begin by placing your hands on your stomach. Slowly inhale through your nose, filling first the abdomen as you feel your hands rise while the air enters.

先把你的手放在你的胃上开始。用你的鼻子慢慢吸气，第一次灌满腹部当你感觉到空气进入你的手上升。

Continue filling the lower lungs, and finally the upper chest around the heart.

继续填充肺，最后至胸部心脏周围。

Step 4: The exhale
第四步:呼气

Now, slowly exhale the air out the mouth, going in reverse order, first emptying the chest then the lower lungs and finally the stomach, allowing the belly button to fall towards the spine.

现在，慢慢地从嘴中呼出空气，按照相反的顺序，首先排空的胸部，肺，最后是胃，让肚子下降。

Step 5: Silent moments
第五步:静默阶段

As you repeat these steps, you may start to notice a pause that begins to happen at the end of the inhale and the end of the exhale. It is during these moments that you can now enter a deep state of relaxation benefiting both body and mind.

你重复这些步骤，你会开始注意到,，吸气和呼气末开始发生停顿。正是在这种时刻,让你现在可以进入一个益于身心放松的境界。

Step 6: The rhythm
第六步:节奏

Now that we've practiced the form, it's time to set a tempo. Different patterns of breathing have varying effects on the systems of the body. For relaxation, we will attempt to slow the heart rate to calm the nervous system.
The key to achieving this is to make the exhale slightly longer than the inhale. This can be done by counting slowly to 5 on the inhale.1..2...3..4...5.
then count to 8 on the exhale. 1..2..3..4…5…6..7…8.

现在我们已经练习了形式,是时候设定节奏了。不同类型的呼吸系统可以对身体带来多种不同的效果。出于放松的目的，我们将试图减缓心跳来平息中枢神经系统。
要做到这一点的关键是稍长的呼气吸气。这可以通过慢慢地在吸气上用数到5来计数1…2…3…4…5。然后数到8来呼气。1..2..3..4…5…6..7…8.

Step 7: Putting it all together
第七步:把它们结合在一起

Now that we've got the style, it's just a matter of practice. It is good to start out with sessions of about 5 minutes each. This will be enough to slow the heartbeat, lower the blood pressure and improve the functioning of the all the body's systems.

现在，我们有了自己的风格，这是需要通过实践才能掌握的技艺。每次大约5分钟为最佳时宜。这已足够减缓心跳，降低血压，提高所有身体的系统的运作。