Name: 不是只有維持生命！正確的「呼吸」還能讓你身心靈健康！ (Self-Care Tip - Track your breath to stay calm)
Uploaded: 2025-07-28T21:01:30.000Z
Duration: 3 min 42 s

Actively tracking your breath is a great way to bring your nervous system back to a regulated state.

積極追蹤呼吸是讓神經系統恢復調節狀態的好方法。

Let me show you something using this Hoberman sphere.

讓我用這個霍伯曼球給你演示一下。

This is a great tool to mimic our breathing.

這是模仿我們呼吸的絕佳工具。

So, do you notice when you watch this Hoberman sphere that it changes how you breathe?

當你觀看這個霍伯曼球體時，你是否注意到它改變了你的呼吸方式？

Were you breathing more shallow or quickly before watching it?

觀看之前，你的呼吸是否更淺或更快？

You've probably noticed that when you're agitated, your breath is fast and you inhale more than you exhale.

你可能已經注意到，當你情緒激動時，你的呼吸會變得急促，吸氣多於呼氣。

And when you're shut down, your breath tends to be shallow or even still.

而當你處於關閉狀態時，你的呼吸往往會變淺，甚至靜止不動。

And when you're feeling engaged and safe, your breath tends to be more full, and there's more balance between your inhalations and your exhalations.

當你感到投入和安全時，你的呼吸往往會更加飽滿，吸氣和呼氣之間也會更加平衡。

That said, my favorite breathing practice is called the Take 5 breath.

不過，我最喜歡的呼吸練習叫做「五次呼吸」。

I like it because it involves movement and touch to track your breath.

我喜歡它，因為它通過運動和觸摸來追蹤你的呼吸。

The movement and tactile part is good for drawing yourself out of an immobilized state when you might feel numb.

當你感到麻木時，運動和觸覺部分能讓你從無法動彈的狀態中解脫出來。

But because the movement helps you to slow your breath down, it can also help calm you when you're mobilized or anxious.

但是，由於運動可以幫助你放慢呼吸，所以當你情緒激動或焦慮時，運動也可以幫助你平靜下來。

Hold out one hand and spread your fingers.

Use the index finger on your other hand and place it at the bottom of your thumb.

用另一隻手的食指放在大拇指的下方。

Take a moment and become aware of the weight and the temperature of your own finger.

花點時間，感受自己手指的重量和溫度。

Now, as you begin to inhale, trace your finger up to the top of your thumb.

現在，當你開始吸氣時，將手指向上劃到大拇指的頂端。

The exhale comes back down the other side.

So continue following the pace of your own breath, inhaling up, exhaling down.

繼續跟隨自己的呼吸節奏，吸氣向上，呼氣向下。

And see if you can observe the pauses at the top of your inhalation and the bottom of your exhalation.

看看你能否觀察到吸氣和呼氣時的停頓。

And when you find that you get to the bottom of your pinky side, go back the other direction.

當你發現自己走到小指的底部了，就從另一個方向往回走。

所以，吸氣時要一直向後，呼氣時要一直向下。

Become aware not just of matching your breath with the movement, but of also being aware of feeling your finger tracing your other fingers.

不僅要意識到呼吸與動作的配合，還要意識到手指在其他手指上划動的感覺。

Did taking five help you to restore a sense of nervous system balance?

「五次呼吸」是否有助於你恢復神經系統的平衡感？

Sometimes it can be hard to work with your breath when you're mobilized and agitated and your breath is fast and shallow, or you're really immobilized and your breath is very still.

有時，當你活動和激動時，你的呼吸又快又淺，或者你真的無法動彈，而你的呼吸卻非常靜止，這時就很難用你的呼吸來工作。

If that's true for you, there are other practices that may work better for you.

如果你的情況確實如此，那麼還有其他方法可能更適合你。

If it did work, though, I encourage you to take five when you need to come down from being mobilized or come up from being immobilized.

不過，如果它確實有效，我鼓勵你在需要從活動狀態下來或從固定狀態上來時，呼吸五次。

But I also encourage you to use this tool and others when you don't feel like you need it.

但我也鼓勵你們在覺得不需要的時候使用這個工具和其他工具。

Because the more messages of safety and connection you send to your nervous system, the easier it becomes to get to or stay in your social engagement system.

因為你向神經系統發送的安全和聯絡資訊越多，你就越容易進入或留在你的社交參與系統中。