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Breathing in energy, breathing out stress

Published in Zaobao Now, a digital/print article in Singapore

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English (Mandarin transcription below)

We breathe every moment, and the way we breathe affects emotions, heart rate, pain and other physical aspects. Although the COVID-19 epidemic has slowed down, there are still many people who suffer from long-term symptoms of COVID-19, including shortness of breath, fatigue, and chest pain. It is important to learn proper breathing techniques to relieve shortness of breath and improve your health.

Understanding breathwork

M. R. Jab, who teaches Breathera Breathwork at the local Movement & Sports Medicine Centre, said in an interview: "People breathe an average of 10 to 20 breaths per minute, up to 20,000 breaths a day. Correct. Breathing is essential to maintaining good health, it improves mood, has health benefits for both body and mind, and regulates mood swings and increases mental clarity."

Breathwork involves the conscious use of the breath to promote healing on the physical, emotional and spiritual levels. It encompasses many different forms, from simple breathing exercises to more complex breathing techniques involving altered states of consciousness, Gabe explains. : "In essence, breathing therapy is simple and easy to implement, can be easily integrated into life, improves physical and mental health and brings positive personal change. Such courses are gaining popularity locally. A typical breath therapy session usually includes guided mindfulness meditation, as well as exercises in body and breath awareness. It is important that people learn from a trained breathwork instructor. Scientific studies have shown that breathing therapy can help regulate the nervous system, reduce inflammation in the body, improve cardiovascular health and enhance immune function. It can also help reduce stress and anxiety. Gab says, “I have often been given feedback from people who have taken a breathwork course that their body feels very relaxed, their mind is clearer, calmer, and their breathing easier. Anyone who wants to improve their overall health can try breathing therapy, but it is more beneficial for people with chronic respiratory diseases and people who face high stress and even pain problems, and can clearly see the changes in the body from extreme stress to a relaxed state."

Learning Wim Hof Method breathing techniques to help relieve body inflammation and pain

HyperActiv & Altered States runs the Breathwork Basics course by Tan Chun Yih, who is a certified Wim Hof Method instructor in Singapore. This package combines breathing techniques, cold therapy and willpower exercises. It was invented by Wim Hof, a Dutch extreme athlete known as the "Iceman".

Chun Yih has always liked outdoor sports such as diving, snowboarding, and triathlons. Before he came into contact with WHM, his body developed an inflammatory reaction due to long-term strenuous exercise, experiencing swelling and pain, which seriously affected his daily life. After accidentally coming across Hof's videos on the Internet, he began to learn how to improve his physical condition through breathing and cold therapy. Chun Yih said that after reading a number of scientific research results on WHM, he started the road to WHM, and went to Amsterdam to learn from Hof five years ago. He said: "Chronic pain is often closely related to long-term stress. The greater the stress, the more tense the body is, and the more sensitive it is to the signal of pain. The way to break this cycle is to focus on breathing, reduce the stress response, and then relieve pain. Chun Yih pointed out that breathing therapy is one of the aspects of WHM. By practicing breathwork, chest breathing and abdominal breathing, one can reduce the stress response and relieve pain through the practice of focusing on breathing. Learning how to breathe correctly in a controlled manner, giving people the ability to control their mind, emotions and thoughts, can also induce physical relaxation. However, because WHM involves techniques that induce hypoxia, it is not suitable for pregnant women and people with epilepsy. The age of participants is also recommended to be at least 16 years old.


Traditional Chinese Medicine focuses on regulating breathing

Lin Liming, a doctor of traditional Chinese medicine, said that breathing is a process in which the human body inhales clean air and expels turbid air, and maintains the exchange of clean and turbid air inside and outside the body. It is the foundation of human life. Traditional Chinese medicine believes that the physiological movement of the expiratory branch is mainly regulated by the heart and lungs, and E inhalation is performed by the liver and kidney to assist the lung qi to complete the descending function. The normal functioning of breathing is aided by the normal physiological function of ] The performance is mainly divided into

Lung, kidney, heart, liver, spleen and other internal organs; abnormal breathing usually indicates the occurrence of disease,

Asthma, wheezing, and shortness of breath Dr. Lin Liming: No breath, less breath, no matter whether it is natural breathing method or abdominal breathing, whether it is natural breathing method, the breathing frequency should be natural breathing method or abdominal uniformity, and try to achieve formula breathing method, medium, uniform, and Thin, long, and long. Medicine advocates deep breathing. (The focus of the interviewee's proposal is on supply). For "breath adjustment", that is, to control breathing, the breathing frequency should be uniform, and try to be even, thin, long and deep. However, in addition to regulating breathing, any breathing method should also consider the individual's constitution and diseases.

Clinically, specific breathing techniques such as abdominal breathing, Liuzijue, Baduanjin and other health-preserving exercises are often combined with traditional Chinese medicine, acupuncture, and acupoint massage to help relieve chronic obstructive pulmonary disease, reflux esophagitis, and insomnia , as well as the clinical symptoms and psychological status of postoperative groups, and improve the quality of life.

Physician Lin Liming pointed out that most of the health-preserving qigong in traditional Chinese medicine have been integrated into individual breathing methods. Before practicing Qigong, one should first understand the basic postures of practicing Qigong, and then gradually cooperate with breathing exercises. The breathing process is from shallow to deep, and the practice time is fixed, step by step, persevering, and not too hasty.

She also reminded that before practicing the breathing method, let the body be quiet first, free from any internal and external environment interference, you can lie on your back or sit in a comfortable meditation position, relax your whole body, and then adjust the breathing method slowly and naturally with your mind breathing method. In case of dizziness, chest tightness, palpitations, shortness of breath, etc., stop immediately.


Breathing or affecting tooth development

Pan Yunlin, who practices at Yakkety Yak Speech Therapy Clinic, revealed that she first learned about Buteyko Breathing when she started working as a speech therapist. This is a set of breathing exercises created by Ukrainian doctor Konstantin Buteyko in 1952 when he noticed the relationship between the breathing patterns of critically ill patients and the deterioration of their condition during his medical study in Russia. Help improve physical condition.

Pan Yunlin said that she learned more about Buteyko's breathing method about six years ago when she was helping her niece find information about orthodontics. The dentist who straightened her niece's teeth at the time told her that breathing would affect the development of the teeth. She said: "My niece was about to have her 8th birthday when she was diagnosed by the dentist. By the time she was 9 years old, most of her teeth had been corrected through oral and breathing exercises, as well as muscle function training devices. It is beautiful, but her mouth breathing has decreased significantly, and her sleep quality and overall energy have greatly improved. In addition, this breathing method has also had a positive chain effect on her learning and concentration. Breathing exercises, and oral muscle function trainers are corrected. During the process, the biggest gain for my niece is not that her teeth have become more beautiful, but that her breathing with her mouth has been significantly reduced, and her sleep quality and overall energy have greatly improved. In addition, this breathing method also had a positive cascading effect on her learning and concentration.

Pan Yunlin pointed out that the Buteyko breathing method includes a series of breathing exercises that can be tailored according to individual needs. The treatment generally combines different breathing exercises and helps people understand the impact of stress, diet and exercise on breathing; 5-year-old children can also learn. People with high blood pressure, cardiovascular disease, type 1 diabetes, kidney disease, depression or cancer should start with light exercises.

It should be noted that this breathing method is not suitable for pregnant women in the first trimester.

At present, there are quite a lot of researches on Buteyko's breathing method, which has been studied by more than 100,000 people, but it is relatively new in the local area. Pan Yunlin is one of the few local therapists who are qualified to instruct Buteyko's breathing method.

Talking about common breathing problems in the local area, Pan Yunlin pointed out: "Mouth breathing is partly genetic. It may lead to poor sleep quality and is often associated with snoring, teeth grinding, sleep apnea syndrome, and may also promote inattention. Concentration, anxiety, etc. Breathing through the nose helps to maintain high-quality sleep, people have good attention and concentration, and feel calm and clear thinking.

She said that healthy breathing should be light

Slowly, slowly, breathe through the nose. People can pay attention to whether they continue to breathe through the nose. When exhaling, the tongue should stick to the upper jaw, but not against the upper front teeth, so that the jaw can relax. If you find that you cannot breathe through your nose with your mouth closed for a minute, it is recommended to see an ENT specialist. Also, chewing with your mouth closed while eating, and using belly breathing instead of chest breathing are also good for your health.


Exercise should adjust breathing rhythm

.Feeling short of breath when exercising is a normal response. Yu Xuewen, Senior Physiotherapist at the Physiotherapy Department of Tan Tock Seng Hospital, said: "People often mistakenly think that this is due to the lack of oxygen in the body, but accelerated breathing during exercise is actually a natural way to help the body release carbon dioxide."

She pointed out that when people feel out of breath, they tend to respond with inefficient breathing methods, such as short and shallow breaths through the mouth or chest, erratic breathing, or lifting the shoulders while breathing. As the body gets used to this inefficient breathing pattern, it can result in the lungs not being able to take in enough air. On the other hand, an effective breathing pattern is quiet, relaxed, effortless and rhythmic. This includes abdominal breathing using the diaphragm (diaphragm), where you put your hand on your belly and feel the rising and falling movement of your belly expanding and contracting as you inhale and exhale.


Interviewed experts share daily breathing exercises

Dr. Lin Liming introduced abdominal deep breathing training. She reminded people not to practice after a full meal, hungry, or excessive fatigue. If any discomfort occurs during the training process, stop immediately. In addition, patients with primary esophageal motility disorders, combined with other digestive tract or digestive system diseases, pregnant women, pregnant women, lactating women, and patients with severe heart, liver, and kidney insufficiency should be contraindicated. ● Abdominal deep breathing training: on an empty stomach or two hours after a meal, use abdominal breathing instead of chest breathing. When inhaling through the nose, the abdominal muscles are tense and the stomach bulges vigorously for 3 to 10 seconds. When exhaling through the mouth, the abdominal muscles and the whole body are relaxed , the stomach sinks. When training, you can put your hands on the abdomen and feel the rise and fall of the abdomen. Train once or twice a day, 15 to 20 minutes each time, and take four weeks as a course of treatment. When practicing breathing methods, try to breathe evenly, evenly, thinly, long, and deeply, and pay attention to staying calm and keeping the spirit.

Incorporating mindful breathing and alternate nostril breathing into your daily routine can help you relax, reduce stress, and improve your overall health, says breathing therapy instructor Gabe. Mindful breathing: one of the core practices of breathing therapy. It involves noticing how the breath feels as it moves in and out of the body. People can take a few deep breaths when they wake up in the morning, or when they are stressed or anxious, such as before a meeting.

● Alternate Nostril Breathing: This breathing technique involves inhaling through one nostril, holding your breath, and exhaling through the other nostril. This can help balance the body's energy and promote relaxation. When practicing alternate nostril breathing, close the right nostril with your thumb and breathe deeply through the left nostril. Then, close the left nostril with your ring finger, hold your breath for a few seconds, and exhale through the right nostril.

Some breathing techniques can induce relaxation and lead to drowsiness, so avoid practicing them while driving or operating heavy machinery, Gabriel cautions. In addition, Jiabu and Chen Chunyi also mentioned the following points to pay attention to:

1. People with medical conditions should consult a doctor first. Some breathing techniques include holding your breath for a long time, so you should consult a medical professional in advance, especially those with respiratory diseases or other health problems.

2. Avoid hyperventilation. Some breathing techniques encourage people to speed up or intensify their breathing, which may lead to physical symptoms such as hyperventilation. Therefore follow instructions and learn proper breathing techniques: remember to avoid practicing in unsupervised dangerous environments, such as water or oxygen-deficient environments.

Pan Yunlin shared a set of "Many Small Breath Holds" breathing method, which helps to relieve cough, wheezing, anxiety and hyperventilation. This set of breathing techniques can be practiced on your own, and can be repeated about once an hour until symptoms disappear.

Many Small Breath Holds

1 Inhale and exhale normally through the nose;

2Pinch your nose lightly with your fingers and hold your breath for 3 to 5 seconds.

3 Release your fingers and breathe through your nose for 10 seconds;

4 Repeat the above steps and practice for about 10 minutes.


我们每时每刻都在呼吸,而 呼吸方式对情绪、心率、 痛感等不同身体层面都会产生影 响。尽管冠病疫情趋缓,仍有好 些人面对长期冠病症状,包括呼 吸易喘,容易疲累,感觉胸同 等。学习适当的呼吸技巧,对级 解呼吸急促,提升身体健康显得更为重要.


在本地Movement & Sports Medicine Centre运动医疗健身 中心教导Breathera Breathwork 呼吸疗法的谢布(M. R. Jab)曼 访时说:“人们平均每分钟呼吸 10到20次,一天的呼吸次数可 达2万次。正确的呼吸对维护健 康必不可少,它能改善情绪,对 身心皆有保健效益,也能调节情 绪波动和提升思维清晰度。”

所谓的“呼吸疗法” 「 Breathwork)包括有意识地 使用呼吸来促进身体、情感和精 神层面的疗治。它涵盖许多不同 形式,从简单的呼吸练习到涉及 改变意识状态的更复杂呼吸技 巧,迦布解释:“从本质上来 说,呼吸疗法简单易行,能轻松 融入生活,提升身心健康并带来

积极的个人改变。这类课程在本 地越来越受欢迎。典型的呼吸疗 法课程通常包括引导正念冥想, 以及身体与呼吸意识的练习。重 要的是,人们应向训练有素的呼 吸方法导师学习。 科学研究显示,呼吸疗法有助调节神经系统,减少体内炎 症,改善心血管健康及增強免疫 功能。它也能帮助减少压力和焦 虑。迦布说:“上过呼吸疗法课 程的学员常给我的反馈是,上完 课程后感觉身体非常放松,头脑 更清晰,更平静,呼吸也变得更 顺畅。任何想要改善整体健康的 人都能尝试呼吸疗法,但对于有 慢性呼吸疾病和面对高压力,甚 至有疼痛问题的人受益更多,可 明显看到身体从极度压力到放松 状态的变化。”

学习WHM呼吸技巧 助缓解身体炎症与疼痛

HyperActivAltered States保健中心开办呼吸疗法 基础课程的陈淳毅,是新加坡 曾位受认证的Wim Hof Method TWHM】导师。这套结合呼吸 法、冷疗与意志力锻炼的疗法。是由被誉为荷兰“冰人”的极限 运动员维姆霍夫(Wim Hof)所 发明

陈淳毅一向喜欢户外运动如潜水、滑雪板、铁人三项等,在 接触WHM前,他的身体因长期 剧烈运动而出现炎症反应,如肢 体肿胀与疼痛,严重影响日常生 活。他偶然在网上接触到霍夫的 视频后,开始学习通过呼吸法和 冷疗来改善身体状况。陈淳毅说,自己在进一步阅 读有关WHM的多项科学研究成 果后,才真正开启WHM之路, 并在五年前远赴阿姆斯特丹向霍 夫拜师。他说:“慢性疼痛往往 与长期压力密切相关。压力越 大,身体就越处于紧细状态,对 疼痛的信号也越敏感。打破这个 循环的方法是专注呼吸,降低压力反应,进而緩解疼痛。 陈淳毅指出,呼吸疗法是 WHM的其中一个层面,通过练 习口腔呼吸、胸腔呼吸与腹式呼Wim Hof Method导师陈淳毅 通过专注呼吸的练习,可降低压 力反应,也有助缓解疼痛吸,学习如何正确控制呼吸,赋 予人掌控自己大脑、情绪及思维、 的能力,也能诱导身体放松。 不过,由于WHM涉及燃气等技 巧,不适合孕妇和有癫痫症的 人,参与者的年龄也建议在16岁以上


中医师林丽明说,呼吸是人 体吸入清气和排出浊气,维持人 三体内外清浊之气的交换过程,是 人体生命的根本。中医认为呼气 支 的生理运动主要由心与肺调节, E 吸气则由肝肾助力肺气完成肃降 功能。呼吸的正常运行得助于 ] 的正常生理功 表现主要分为肺、肾、心、肝、脾等五脏能;呼吸异常 则通常预示着 疾病的发生,喘、哮、短 林丽明医师:无 气、少气四论是自然呼吸 法或腹式呼吸 无论是自法,呼吸频率要 然呼吸法或腹均匀,尽量做到 式呼吸法,中均、匀、细、长、 医提倡呼吸 深。(受访者提 法的重点在供)种。于“调息”,即调控呼吸,呼吸 频率要均匀,尽量做到均匀、 细、长、深。然而调控呼吸之 余,任何呼吸法也要考虑个人的 体质及所患的疾病。

临床上,特定的呼吸技巧如 腹式呼吸、六字诀、八段锦等养 生功法,也常配合中药、针灸、 穴位按摩等帮助缓解慢性阻塞性 ·肺疾病、反流性食管炎、失眠, 以及术后等群体的临床症状及心 理状况,提高生活质量。

林丽明医师指出,中医养生 气功多已融入个别的呼吸法。在 练习气功前,先认识练功的基础 姿势,才逐渐配合呼吸练习。呼 吸过程由浅入深,固定练习的时 间,循序渐进,持之以恒,不可 操之过急。

她也叮咛,在练习呼吸法 前,先让身体入静,不受任何内 外环境干扰,可采取仰卧或舒适 的冥想坐姿,放松全身,然后按 调息方法再缓慢自然地用意念调 整所练习的呼吸方法。如出现头 昏、胸闷、心悸、气短等现象, 要马上停止。


在Yakkety Yak语言治疗 诊所执业的潘韵琳透露,她在 开始担任语言治疗师时初次 认识Buteyko呼吸法。这是乌 克兰医生康斯坦丁·布泰科 ( Konstantin Buteyko )在俄罗 斯学医期间,注意到重症患者的 呼吸方式与病情恶化之间存在的 关联,并在1952年开创的一套 呼吸练习法,有助改善身体状 况。

潘韵琳说,她在约六年前帮 侄女找矫正牙齿的相关资料时, 进一步认识Buteyko呼吸法。当 时负责矫正侄女牙齿的牙医告诉 她,呼吸会影响牙齿的发育情 况。她说:“侄女在接受牙医诊 断时即将过8岁生日,到了9岁 时她的大部分牙齿已通过口腔与 呼吸练习,以及肌功能训练器 得到矫正。过程中,侄女最大的 收获不是牙齿变美观,而是她用 口腔呼吸的情况明显减少,睡眠 质量和整体精力有了极大改善。 此外,这套呼吸法也在她的学习 和注意力方面起到正面连环效. 呼吸练习,以及口肌功能训练器 得到矫正。过程中,侄女最大的 收获不是牙齿变美观,而是她用 口腔呼吸的情况明显减少,睡眠 质量和整体精力有了极大改善。 此外,这套呼吸法也在她的学习 和注意力方面起到正面连环效 应。

潘韵琳指出,Buteyko呼吸 法包括一系列可根据个人需要量 身定制的呼吸练习,疗程一般会 结合不同的呼吸练习,以及协助 人们了解压力、饮食和运动对呼 吸的影响;只要能遵循指导原 则,连5岁小孩也能学习。患有 高血压、心血管疾病、一型糖尿 病、肾病、抑郁症或癌症的人应 从轻度练习开始。

要注意的是这套呼吸法不适合孕前期(first trimester )的孕妇练习。

目前有关Buteyko呼吸法的 研究相当多,已有超过10万人学 习,但在本地则相对较新,潘韵 琳是本地少数有Buteyko呼吸法 指导资格的治疗师。

谈到本地常见的呼吸问题, 潘韵琳指出:“用口腔呼吸有部 分原因是遗传的。它可能导致睡 眠品质变差,而且往往与打鼾、 磨牙、睡眠呼吸暂停综合征有 关,也可能促使注意力不集中, 容易焦虑等。用鼻子呼吸则有助 于维持优质睡眠,让人有良好的 注意和专注力,感觉平静与思路 清晰。

她说,健 康的呼吸宜轻度、缓慢,从 鼻子呼吸。人 们可注意自己 是否持续地用 鼻子呼吸,呼时舌头应该贴着上颚,但不要顶着上门牙,让下巴放松。如果发现不能闭着嘴巴用鼻子呼吸一 分钟,建议去看耳鼻喉科专家。另外,吃饭时闭着嘴咀嚼, 以及使用腹部呼吸代替胸式呼吸 也对健康有益


.运动时感觉呼吸急促是正常 的反应。陈笃生医院物理治疗 部门高级物理治疗师余雪文说:“人们常误以为这是因为身体缺氧,但运动时呼吸加速其实是协助人体释放二氧化碳的 自然方式。"

她指出, 当人们感到喘 不过气时,往 往倾向采用 低效呼吸方 法来应对, 如短浅呼吸用口腔或胸腔呼吸,呼吸不稳定或呼吸时抬高肩膀等。 若身体逐渐习惯这种低效呼吸 模式,可能导致肺部不能充分吸 入空气。另一方面,有效的呼吸 方式应是安静、放松、不费力且 有节奏的。这包括使用横隔膜 ( diaphragm )的腹部呼吸,即 把手放在腹部上可感觉自己在吸 气与呼气时,腹部随之扩张与内 缩的起伏动作。


林丽明医师介绍腹式深呼吸训练,她提醒人们别在饱餐 后、饥饿、过度疲倦情况下练习,训练过程如出现任何不适要 马上终止。此外,有原发性食管动力障碍,合并其他消化道或消化系统疾病的患者,备孕、妊娠、哺乳期妇女,以及严重心、肝、肾功能不全的患者要禁用。

● 腹式深呼吸训练:空腹或餐后两小时,以腹式呼吸代替胸式 呼吸,鼻子吸气时腹肌紧张,肚子用力鼓起,持续3到10秒,嘴巴呼气时腹肌及全身放松,肚子陷下去。训练时,可将手放 于腹部,感受腹部起伏。每天训练一到两次,每次15至20分 钟,以四周为一疗程。练习呼吸方法时,尽量做到呼吸均、 匀、细、长、深,注重入静守神。呼吸疗法导师迦布说,在日常生活中融入正念呼吸和交替鼻孔呼吸,有助放松,减少压力,改善整体健康状况。 正念呼吸:属于呼吸疗法的核心实践之一。它包括注意呼吸 进出身体时的感觉。人们可在早上醒来时,或感到压力或焦虑 的时候,如开会前,深呼吸几次。

● 交替鼻孔呼吸:这种呼吸技巧包括通过一个鼻孔吸气,屏住呼吸,然后通过另一个鼻孔呼气。这能帮助平衡身体的能量,促进放松。练习鼻孔交替呼吸时,应用拇指关闭右鼻孔,用左鼻孔深呼吸。然后,用无名指关闭左鼻孔,屏住呼吸几秒钟,再通过右鼻孔呼气。迦布提醒,一些呼吸技巧会促使人们放松并导致困倦,因此要避免在驾驶或操作重型机器时练习。此外,迦布和陈淳毅也提到以下须注意事项:

一、有健康状况者要先咨询医生,一些呼吸技巧包括长时间憋气,因此应事先咨询医疗专家,尤其是有呼吸系统疾病或 其他健康问题的人。

二、避免过度呼吸,有些呼吸技巧会鼓励人们加快或加强 呼吸力度,这可能导致过度换气(hyperventilation)等身体症 状发生。因此须遵循指导,学习正确的呼吸技巧:切记避免在 缺乏监督的危险环境中练习,如水中或缺氧环境。

潘韵琳分享一套 "Many Small Breath Holds" 呼吸法,有 助于缓解咳嗽、喘鸣、焦虑与过度换气。这套呼吸技巧可自行 练习,约每小时可重复一次,直到症状消失。

Many Small Breath Holds

1 用鼻子正常地吸气和呼气;

2 用手指轻捏鼻子,屏住呼吸3到5秒.

3 松开手指,用鼻子呼吸10秒;

4 重复以上步骤,练习约10分钟。