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Balance Your Breath, Balance Your Body

(2009-06-22 11:35:44)
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瑜伽呼吸、翻译

 

 

If you feel out of balance during the day—on edge, irritable, stressed—you can invite balance back in right at your desk. Because the quality of your breathing is so intimately related to the state of your nervous system, balancing your breath will help you feel calmer and more able to face the stresses ahead.

如果在工作中感觉紧张、急躁、有压力时,你会觉得自己的身心失去了平衡。即使坐在办公桌前,你也可以邀请这种平衡再次回到你的身心中来。由于我们呼吸的质量与神经系统的状况有很密切的关系,平衡呼吸会让人感觉更加平静、更能从容面对面前的压力。

 


This breathing exercise can clear the mind and relax you during stressful situation. It works by balancing the amount of air we breathe in through the left nostril with the amount we breathe in through the right. For most of us, one side flows more freely than the other side, but by the end of your practice, you should breathe evenly through both. Here's how to try it:

这种呼吸练习能清理思绪、让人放松。从左鼻孔吸气,右鼻孔呼气来平衡呼吸(吸气和呼气的量一样)。对于我们大多数人来说,一边鼻孔的呼吸总是比另一边更顺畅,但在快结束练习之前,两边鼻孔的呼吸应该是均匀的。 接下来就让我们来尝试吧:

 


 

Sit well back in your chair so that your back is supported. Press your right thumb into the fleshy part of your right nostril until the passage is closed, and slowly inhale through your left nostril. At the top of your inhalation, release your thumb and use your ring and pinkie fingers to close the left nostril. Exhale through the right. Then inhale through the right, and exhale through the left nostril. Continue the cycle for three minutes. Then relax your arms at your sides and breathe evenly through both nostrils, noticing how you feel. As you breath comes in steadily, do you feel steadier in the mind?

背往后靠坐在椅子上。用右手大拇指压住右鼻孔并关闭鼻孔,慢慢从左鼻孔吸气。吸气完后,放松拇指,用无名指和小手指压住左鼻孔,从右鼻孔呼气。然后从右鼻孔吸气,关闭右鼻孔,从左鼻孔呼气。继续这样的循环三分钟。然后放松手臂,均匀地从两个鼻孔呼吸。 去观察你的感觉。当呼吸变得平稳时,你的思绪是否也变得更加稳定了呢?


 

----摘自Yoga Journal   周于娅翻译

 

 

 

 

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