おはようございます。KANOです。今回はこちらの記事から。
色んな呼吸法について。
元記事にもある「4-7-8 Breathing」はかなり効くので朝夜問わずやってるけど、呼吸法って色々あるんだなあ。
無料で手軽にできて最も効果を感じられるストレス解消方法だと思うのでぜひ。
nostril
意味 [C]鼻腔, 鼻の穴 .
‘Alternate nostril breathing, also known as nadi shodhana, is a simple breathing technique that is often used to calm any anxieties before yoga or a meditation session,’ says Claire.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
あー、どっかでこのスペル見たことあると思ったら、ボディピアスの部位として見かけたんだ。ノストリルね。
alleviate
意味 (かたく) （一時的に）〈苦痛· 問題など〉を軽減する, 緩和する.
‘However, its ability to alleviate stress makes it useful for anyone looking for a breathing exercise to calm themselves,’ she says.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
distracting
意味 人の気を散らす [そらす, 紛らす] (ような)
‘It’s perfect as a quick fix for reducing stress by distracting your mind and body,’ she adds.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
principle
意味 [C] （制度· 思想などの） 原理, 原則; 考え方
‘Also known as relaxing breath, 4-7-8 breathing follows the same principles as 4-4-4 breathing,’ says Claire.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
元記事読んで少し試してみたけど、4-4-4だと吐く時間が短くて苦しくなっちゃうわ。私には4-7-8が合ってるんだわ。
purse
意味 (否定的に)〈口· 唇〉をすぼめる (up)
For many breathing techniques, Claire says pursed lips can help to make your breathing more effective and purposeful.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
息を吐くときに唇をすぼめるだけでも効くんだよな。「今ちゃんと息を吐いてるんだ」って自覚しながら呼吸するのがいいのかな。
ribcage
意味 [the ～]胸郭.
Place one hand on your chest and one just below your ribcage on your abdomen.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
解剖した時、cageに見えたんだろうなあ。イメージしやすい。
variability
意味 [U]変わりやすさ; 変動性.
‘Research from Brigham Young University showed positive outcomes for heart rate variability, reduced blood pressure response to stress, and a more positive mood.’
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
flight
意味 逃避, 逃走; 敗走
Claire says longer exhalations can help you to combat your fight-or-flight stress response and improve your heart rate variability – which over time can help us to deal better with stress.
https://metro.co.uk/2022/05/24/9-breathing-exercises-that-help-you-cope-with-anxiety-16701319/
