呼吸 - 478促眠呼吸

非常有效的睡前呼吸方法，是天然的镇定剂，建议作为睡前准备的最后环节，步骤为：鼻子吸气4秒-屏气7秒-嘴巴呼气8秒（呼气时请发声“呼”）；正腹式：吸气时腹部隆起，呼气时腹部凹下。
[0,4,鼻子吸气]
[4,7,憋气]
[11,8,嘴巴呼气]
[19,4,鼻子吸气]
[23,7,憋气]
[30,8,嘴巴呼气]
[38,4,鼻子吸气]
[42,7,憋气]
[49,8,嘴巴呼气]
[57,4,鼻子吸气]
[61,7,憋气]
[68,8,嘴巴呼气]
[76,4,鼻子吸气]
[80,7,憋气]
[87,8,嘴巴呼气]
[95,4,鼻子吸气]
[99,7,憋气]
[106,8,嘴巴呼气]
[114,4,鼻子吸气]
[118,7,憋气]
[125,8,嘴巴呼气]
[133,4,鼻子吸气]
[137,7,憋气]
[144,8,嘴巴呼气]
[152,4,鼻子吸气]
[156,7,憋气]
[163,8,嘴巴呼气]
[171,4,鼻子吸气]
[175,7,憋气]
[182,8,嘴巴呼气]
[190,4,鼻子吸气]
[194,7,憋气]
[201,8,嘴巴呼气]
[209,4,鼻子吸气]
[213,7,憋气]
[220,8,嘴巴呼气]
[228,4,鼻子吸气]
[232,7,憋气]
[239,8,嘴巴呼气]
[247,4,鼻子吸气]
[251,7,憋气]
[258,8,嘴巴呼气]
[266,4,鼻子吸气]
[270,7,憋气]
[277,8,嘴巴呼气]
[285,4,鼻子吸气]
[289,7,憋气]
[296,8,嘴巴呼气]