#PKM #Murmuration 【4-7-8呼吸法】The NSA asked me if I would come and talk to them about stress and how to manage it. It was an audience of about a thousand, and I had them all doing the 4-7-8 breath, which was very satisfying.

1. Exhale completely through your mouth, making a l

whoosh sound.

2. Close your mouth and inhale quietly through your nose

to a mental count of four.

3. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a

whoosh sound to a count of eight. This is one breath.

Repeat the cycle three more times for a total of four breaths when you're first learning it.

Eventually you can go up to eight breath cycles, but no more than that.

Do this religiously at least twice a day. The real effects come after doing this regularly for four to six weeks.

This is the most powerful method I've found to access the

relaxation response, and it's the most powerful anti-anxiety measure I've ever come across

👨‍🌾以上来源 https://tim.blog/2022/08/18/dr-andrew-weil-2-transcript/

我试了下，不适合运动（有氧/无氧）、也不适合日常。

此方式更加适合容易焦虑、时常感觉外界有压力而导致焦虑等，说白了，适合有「抑郁症」的同志。

「抑郁症」这个话题我一直不太想提，国内其实是分四个等级：1级标准、2级轻度、 3级中度和4级重度。 个人觉得此【4-7-8呼吸法】适合1级和2级，有空可以试试看。