摘要：Traditional Indian yoga breathing methods (e.g., abdominal breathing, alternate nostril breathing) activate the parasympathetic ne

印度：瑜伽呼吸法（Pranayama）如何调节身心平衡？

India: How does yoga breathing (Pranayama) regulate physical and mental balance?

印度传统瑜伽中的呼吸法（如腹式呼吸、交替呼吸），通过控制呼吸频率（从 16 次 / 分钟降至 6-8 次）激活副交感神经。

Traditional Indian yoga breathing methods (e.g., abdominal breathing, alternate nostril breathing) activate the parasympathetic nervous system by controlling respiratory rate (from 16 breaths/min to 6-8).

腹式呼吸时，横膈膜上下运动可按摩内脏（促进胃肠蠕动，改善消化效率 15-20%）。

During abdominal breathing, diaphragm movement massages internal organs (promoting gastrointestinal peristalsis and improving digestion efficiency by 15-20%).

交替呼吸法（左鼻吸、右鼻呼）能平衡大脑左右半球活动（左脑逻辑与右脑情绪协调，缓解焦虑）。

Alternate nostril breathing (inhale through left, exhale through right) balances left and right brain activity (coordinating left-brain logic and right-brain emotions to relieve anxiety).

研究证实，坚持 8 周呼吸练习可降低血压、改善睡眠，其机制与调节迷走神经张力有关。

Studies confirm 8 weeks of breathing exercises lower blood pressure and improve sleep, due to regulating vagal tone.

来源：时尚的山东小姐姐