1. How can breathing techniques help reduce stress quickly? 呼吸技巧如何快速解压？
When you breathe deeply, it sends a message to your brain to calm down and relax.
深呼吸时，气息向大脑传递平静下来与放松的信息。
The brain then sends this message to your body.
大脑向全身释放放松信号。
Those things that happen when you are stressed, such as increased heart rate, fast breathing,
and high blood pressure, all decrease as you breathe deeply to relax.
压力会使人心跳加快、呼吸急促、血压升高，而深呼吸可以缓解这些问题。
2. How do breathing techniques help us physically and mentally? 呼吸法如何改善身心健康？
改善体态、增加体能、帮助止痛、释放毒素、改善血流
减少发炎、改善睡眠、改善消化、放松身心、改善机能
3. How many breathing techniques are there? 有多少种呼吸法？
There are numerous breathing techniques. Here are the most common ones.
https://www.healthline.com/health/breathing-exercise
呼吸法多种多样， 这篇文献讲解了其中最常见的十种。
4. What is the belly breathing technique? 什么是腹式呼吸法？
The efficient way to breathe is by bringing the air down toward the belly.
研究表明， 有效的呼吸方法是把气息送到腹部。
As the diaphragm contracts, the belly expands to fill the lungs with air. “Belly breathing” is
efficient because it pulls the lungs downward, creating negative pressure inside the chest. This
brings air into the lungs.
腹式呼吸是让横膈膜上下移动。由于吸气时横膈膜会下降，把脏器挤到下方，因此肚子
会胀，而非胸部膨胀。因此，吐气时横膈膜将会比平常上升，因而可以进行深度呼吸，
吐出多易停滞在肺底部的二氧化碳。
https://www.medicalnewstoday.com/articles/breathing-techniques#noHeaderPrefixedContent
Box breathing, also referred to as square breathing, is a deep breathing technique that can help
you slow down your breathing.
盒子/方形呼吸法是一种简单易行的令人平静放松的呼吸法。
It works by distracting your mind as you count to four, calming your nervous system, and
decreasing stress in your body.
盒子/方形呼吸时数到四，可以增强注意力、缓解全身压力。
6. Let’s try the box/square breathing! 让我们一起体验一下盒子/方形呼吸法吧！
7. Is there a notable difference in stress before and after using breathing techniques? 在使用呼吸法的前后有明显的解压效果吗？It depends.
因人而异。
Breathing exercises can help with a range of medical conditions, particularly stress and anxiety.
呼吸法可以让呼吸变得顺畅，提高血氧浓度，心跳也会恢复平稳，让紧张和焦虑的情绪
逐渐消失。
People can try breathing techniques for the first time when they are calm and breathing
normally. They may find it beneficial to practice at the same time everyday. Becoming familiar
with a breathing exercise can take time.
首次尝试呼吸法的人可以选择在平静的时候正常呼吸。每天同一时间坚持进行，会发现
呼吸法带来的好处。熟练掌握呼吸法是门大学问，需要日积月累。熟能生巧。
8. Do breathing techniques work for everyone? 呼吸法适合每个人吗？
It benefits most of people.
适合大部分人群。效果因人而异。
If you have some breathing related problems, please talk to your doctor.
呼吸系统疾病是一种常见病、多发病，主要病变在气管、支气管、肺部及胸腔，病变轻
者咳嗽、胸痛、呼吸受影响，重者呼吸困难、缺氧等。患有呼吸系统疾病的人需向医生
咨询有关呼吸法的内容。
9. What should we be cautious? 有哪些注意事项？
Caution: Some people get dizzy the first few times they try breathing techniques. If you begin
to breathe too fast or feel lightheaded, slow your breathing. Get up slowly.
注意：有些人开始学习呼吸法时可能会感到头晕。如果您开始呼吸急促或头轻脚重时，
放缓呼吸。慢慢站起。
10. How can we learn more? 我们可以怎么继续学习呼吸法？
We can learn more from various resources:
Read books
Read articles
Communicate with teachers/ Counselors/Administrators/Social workers
Surf School district’s website-Department-Student services-Mental Health
我们可以利用多种方法继续学习呼吸法：
多看书籍
多读文章
多向老师、辅导员、校领导、社会工作者等请教
搜索学区网站上有关学生心理健康的内容
Educational videos 有关呼吸法的视频：
Resources:
Brenann, Dean. 2021. What Is Box Breathing? WeMD.
https://www.webmd.com/balance/what-is-box-breathing
Bubins, D. 2019. 10 Breathing Techniques for Stress Relief and More. Healthline.
https://www.healthline.com/health/breathing-exercise
Sissions, C. 2020. Useful breathing techniques to consider trying. Medical News Today.
https://www.medicalnewstoday.com/articles/breathing-techniques
Stress Management: Breathing Exercises for Relaxation. University of Michigan Health.
https://www.uofmhealth.org/health-library/uz2255
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