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我在临床实践中,经常会向我的患者介绍一种简单易行的促进睡眠的方法,就是腹式呼吸法,现在把操作要点写在下面,供大家参考。1背部靠在椅子上,或仰卧在床上。2慢慢地深深地吸气同时把腹部鼓起来(吸气的时间大概保持在6到7秒,可以在心里默默地数。有的人在吸气到第5秒或第6秒的时候可能就不能再吸了),这时,停顿一下,再努力鼓一下腹部,直到不能再吸气为止。
In clinical practice, I often introduce to my patients a simple and easy way to promote sleep, which is the abdominal breathing method, and now write down the key points for your reference. 1 Back on the chair or sit on the bed. 2 Slowly inhale deeply while bulging the abdomen (breathing in for about 6 to 7 seconds, you can count silently in the heart.) Some people inhale to the 5th or 6th second May not be able to suck again), then, pause, and then try to drum about the abdomen, until it can no longer inhale so far.