1、Inhale! Exhale!

吸气！呼气！

2、Hold your breath for a moment and exhale

屏住呼吸片刻，然后呼气。

3、We bring our awareness to each inhale andexhale.

我们把意识带入每一次吸气和呼气。

4、You will then want to close your eyes, breathe in through your noses and exhalethrough your mouth.

然后，您将要关闭你的眼睛，呼吸，在通过您的鼻子呼出通过你的口。

5、As you exhale, feel the tension leaving yourbody as you become more and morerelaxed.

当你呼气的时候，感觉紧张感在离开你的身体，你变得越来越放松。

6、After that you can exhale completely and return to your regular breathing habits.

之后你可以完全的呼吸，恢复你正常的呼吸习惯了。

7、You greatly calm your mind and actionsalong with releasing stress and tension witheach long slow exhale.

每一个缓慢的呼气都有助于你释放压力与紧张，这样你才能缓和你的思想和行动。

8、Exhale and initiate movement withhamstring and lift left leg upward.

呼气，从腘绳肌开始动作，并且向上抬起左腿。

9、Exhale through both nostrils, contracting themiddle and lower abdomen portions.

通过双鼻孔呼气，收缩中、下腹部。

10、Exhale and lift your feet away from thefloor.

通过双鼻孔呼气，收缩中、下腹部。

11、Exhale and lift your feet away from thefloor.

呼气，从地板提起你的脚。

12、Extend each inhale and exhale, inhale deepinto your belly, and allow yourself to relax.

延长每一次吸气和呼气，允许自己放松下来。

呼气，从地板提起你的脚。

13、Inhale through your nose, then exhale slowlythrough a wide-open mouth.

通过鼻子吸气，然后用张大的嘴慢慢呼气。

14、Inhale while crossing body and exhale when moving leg downward.

交叉身体时吸气，，腿下放时呼气。

15、Exhale and lean to right keeping hips and buttocks flat on floor.

呼气向右倾斜，保持髋部和臀平贴于地面。

16、Draw energy up through you, with the inhale, and hold it in place on the exhale.

用吸气来提升你体能的能量，呼气时将能量保持在原位。

17、Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat.

现在，当你吸气和呼气的时候都用鼻子，引导你的气息再一次的慢慢的通过你喉咙的后部。

18、Inhale slowly, exhale slowly.

慢慢吸气，慢慢呼气。

19、Then contract your abdominal muscles onthe exhale.

接下来呼气时要收缩腹肌。