{"id":29140,"date":"2022-10-29T10:16:13","date_gmt":"2022-10-29T03:16:13","guid":{"rendered":"https:\/\/healthmenowth.com\/?p=29140"},"modified":"2022-11-10T12:02:44","modified_gmt":"2022-11-10T05:02:44","slug":"breath-trick-that-could-help-fall-asleep-faster-better","status":"publish","type":"post","link":"https:\/\/healthmenowth.com\/zh\/health-news\/breath-trick-that-could-help-fall-asleep-faster-better\/","title":{"rendered":"\u5e2e\u52a9\u60a8\u51e0\u4e4e\u7acb\u5373\u5165\u7761\u7684\u547c\u5438\u6280\u5de7"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">\u4e13\u5bb6\u8bf4\u7b80\u5355\u7684\u547c\u5438\u6280\u5de7&nbsp;\u53ea\u9700\u4e00\u5206\u949f\u5373\u53ef\u5b8c\u6210\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u66f4\u5feb\u5165\u7761\u5e76\u66f4\u597d\u5730\u6574\u4f53\u7761\u7720\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u8fd9\u79cd\u79f0\u4e3a 4-7-8 \u547c\u5438\u7684\u6280\u672f\u662f\u7531\u535a\u58eb\u5f00\u53d1\u7684\u3002Andrew Weil \u662f\u4e00\u4f4d\u8bad\u7ec3\u6709\u7d20\u7684\u533b\u751f\uff0c\u4e5f\u662f\u4e9a\u5229\u6851\u90a3\u7efc\u5408\u533b\u5b66\u4e2d\u5fc3\u7684\u521b\u59cb\u4eba\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weil \u5f00\u53d1\u4e86\u8fd9\u79cd\u6280\u672f\u3002\u8fd9\u662f\u57fa\u4e8e\u745c\u4f3d\u4e2d\u7684\u547c\u5438\u7ec3\u4e60\u3002\u4e3a\u4e86\u7ba1\u7406<a href=\"https:\/\/healthmenowth.com\/diseases\/brain-nerve\/stress\/\">\u538b\u529b<\/a>\u548c<a href=\"https:\/\/healthmenowth.com\/diseases\/brain-nerve\/anxiety-disorders\/\">\u7126\u8651<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f46\u4e13\u5bb6\u544a\u8bc9<em>\u65b0\u95fb\u5468\u520a<\/em>\uff0c\u8fd9\u9879\u6280\u672f\u5bf9\u7761\u7720\u56f0\u96be\u7684\u4eba\u4e5f\u6709\u5e2e\u52a9\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4e3a\u4ec0\u4e48\u6211\u7d2f\u4e86\u7761\u4e0d\u7740\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u7761\u7720\u5bf9\u8eab\u5fc3\u5065\u5eb7\u81f3\u5173\u91cd\u8981\u3002\u8ba9\u8eab\u4f53\u6062\u590d\u5143\u6c14\uff0c\u9192\u6765\u795e\u6e05\u6c14\u723d\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4f46\u662f\u5927\u591a\u6570\u4eba\u6ca1\u6709\u5f97\u5230\u8db3\u591f\u7684\u7761\u7720\u3002\u7761\u7720\u8d28\u91cf\u5dee&nbsp;\u6216\u56e0\u7761\u7720\u969c\u788d\u800c\u5165\u7761\u56f0\u96be&nbsp;\u533b\u7597\u72b6\u51b5\u6216\u5fc3\u7406\u5065\u5eb7\u95ee\u9898<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e<a rel=\"noreferrer noopener\" href=\"https:\/\/www.sleepassociation.org\/about-sleep\/sleep-statistics\/\" target=\"_blank\">\u7f8e\u56fd\u7761\u7720\u534f\u4f1a<\/a>\u7684\u6570\u636e\uff0c\u7f8e\u56fd\u6709 50 \u5230 7000 \u4e07\u6210\u5e74\u4eba\u60a3\u6709\u7761\u7720\u969c\u788d\u3002\u5931\u7720\u662f\u6700\u5e38\u89c1\u7684\u75c7\u72b6\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u5927\u7ea6 10% \u7684\u6210\u5e74\u4eba\u60a3\u6709\u6162\u6027\u5931\u7720\u75c7\u3002\u800c\u5176\u4ed6\u8bb8\u591a\u4eba&nbsp;\u4eba\u4eec\u5728\u77ed\u671f\u5185\u4f1a\u9047\u5230\u95ee\u9898\u3002\u4e0e\u6b64\u540c\u65f6\uff0c\u7f8e\u56fd\u7ea6\u6709 2500 \u4e07\u6210\u5e74\u4eba\u60a3\u6709\u7761\u7720\u547c\u5438\u6682\u505c\u75c7\u3002\u8fd9\u662f\u7531\u53cd\u590d\u6c14\u9053\u963b\u585e\u5f15\u8d77\u7684\u7761\u7720\u969c\u788d\u3002\u7761\u89c9\u65f6<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b64\u5916\uff0c35% \u7684\u6210\u5e74\u4eba\u62a5\u544a\u8bf4\uff0c\u5728\u5178\u578b\u7684 24 \u5c0f\u65f6\u5185\u7761\u7720\u65f6\u95f4\u5c11\u4e8e 7 \u5c0f\u65f6\uff0c\u4f4e\u4e8e\u6700\u4f4e\u63a8\u8350\u91cf\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4ec0\u4e48\u662f4-7-8\u547c\u5438\u6cd5\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u6211\u6559\u7684 4-7-8 \u547c\u5438\u662f\u4e00\u79cd\u653e\u677e\u7684\u65b9\u5f0f\u3002\u8fd9\u662f\u6211\u53d1\u73b0\u7684\u6700\u5f3a\u5927\u7684\u6280\u672f\uff0c\u201dWeil \u5728\u8be5<a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=p8fjYPC-k2k&amp;t=4s\" target=\"_blank\">\u6280\u672f\u7684\u89c6\u9891\u6f14\u793a\u4e2d<\/a>\u8bf4\u9053\u3002\u82b1\u8d39\u5f88\u5c11\u7684\u65f6\u95f4&nbsp;\u514d\u8d39\u3002\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ee5\u4e0b\u662f\u6b63\u786e\u7ec3\u4e60\u8be5\u6280\u672f\u7684\u65b9\u6cd5\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6b65\u9aa4 1 \u2013 \u901a\u8fc7\u9f3b\u5b50\u5b89\u9759\u5730\u547c\u5438\uff0c\u6570\u5230\u56db\u3002<\/li>\n\n\n\n<li>\u7b2c 2 \u6b65 &#8211; \u5c4f\u4f4f\u547c\u5438\u6570\u5230\u4e03\u3002<\/li>\n\n\n\n<li>\u7b2c 3 \u6b65 \u2013 \u7528\u529b\u7528\u5634\u5439\u6c14\u3002<\/li>\n\n\n\n<li>\u7b2c 4 \u6b65 \u2013 \u91cd\u590d\u6b64\u8fc7\u7a0b\u603b\u5171\u56db\u4e2a\u547c\u5438\u5468\u671f\u3002<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u60a8\u4f7f\u7528\u8be5\u6280\u672f\u7684\u901f\u5ea6\u5e76\u4e0d\u91cd\u8981\u3002\u91cd\u8981\u7684\u662f\u5728\u8ba1\u6570\u4e4b\u95f4\u4fdd\u6301 4-7-8 \u7684\u6bd4\u4f8b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e Weil \u7684\u8bf4\u6cd5\uff0c\u8fd9\u662f\u4e00\u79cd\u4f60\u9700\u8981\u5b9a\u671f\u7ec3\u4e60\u7684\u6280\u5de7\u2014\u2014\u6bcf\u5929\u81f3\u5c11\u4e24\u6b21\u2014\u2014\u624d\u80fd\u5145\u5206\u5229\u7528\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u4f60\u53ef\u4ee5\u6bcf\u5929\u505a\u4e24\u6b21\u4ee5\u4e0a\u3002\u4f46\u4e00\u6b21\u4e0d\u8d85\u8fc7\u56db\u6b21\u547c\u5438\uff0c\u201d\u97e6\u5c14\u5728\u89c6\u9891\u4e2d\u8bf4\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e Weil \u7684\u8bf4\u6cd5\uff0c\u60a8\u53ef\u80fd\u9700\u8981\u56db\u5230\u516d\u5468\u7684\u65f6\u95f4\u624d\u80fd\u6ce8\u610f\u5230\u7ec3\u4e60\u4e2d\u7684\u4efb\u4f55\u751f\u7406\u53d8\u5316\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb&nbsp;\u4ed6\u8bf4\u5b83\u53ef\u4ee5\u5e2e\u52a9\u964d\u4f4e\u4f60\u7684\u5fc3\u7387\u3002\u964d\u4f4e\u8840\u538b&nbsp;\u6539\u5584\u6d88\u5316&nbsp;\u589e\u52a0\u5faa\u73af&nbsp;\u5e2e\u52a9\u4eba\u4eec\u5165\u7761<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ed6\u8bf4\uff1a\u201c\u8fd9\u662f\u6211\u53d1\u73b0\u7684\u6700\u6709\u6548\u7684\u6297\u7126\u8651\u6280\u672f\u3002\u201d\u201c\u6211\u5df2\u7ecf\u5c06\u5b83\u6559\u7ed9\u60a3\u6709\u6700\u4e25\u91cd\u6050\u614c\u75c7\u7684\u60a3\u8005\u3002\u6700\u7ec8\u8bbe\u6cd5\u63a7\u5236\u4e86\u5b83\u3002\u901a\u8fc7\u4f7f\u7528\u8fd9\u79cd\u547c\u5438\u6280\u672f\u3002\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u547c\u5438\u548c\u7761\u7720<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e\u56fd\u9645\u547c\u5438\u548c\u7761\u7720\u4e13\u5bb6 Patrick McKeown \u7684\u8bf4\u6cd5\uff0c<em>The Oxygen Advantage<\/em>\u7684\u7545\u9500\u4e66\u4f5c\u8005\u8bf4\uff1a\u6539\u53d8\u547c\u5438\u4f1a\u5bf9\u6211\u4eec\u7684\u8eab\u5fc3\u72b6\u6001\u4ea7\u751f\u6df1\u8fdc\u7684\u5f71\u54cd\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>McKeown \u544a\u8bc9\u300a\u65b0\u95fb\u5468\u520a\u300b<\/em>\uff0c\u201c\u901a\u8fc7\u547c\u5438\u7ec3\u4e60\uff0c\u6211\u4eec\u53ef\u4ee5\u8c03\u6574\u6c34\u5e73\u5e76\u589e\u52a0\u63a7\u5236\u3002\u5b83\u4f7f\u6211\u4eec\u80fd\u591f\u63a7\u5236\u6211\u4eec\u7684\u8eab\u5fc3\u5bf9\u5916\u90e8\u523a\u6fc0\u7684\u53cd\u5e94\u3002\u201d \u201c\u5bf9\u4e8e\u7761\u7720\u3001\u547c\u5438\u548c\u5fc3\u7406\u5065\u5eb7\uff0c\u529f\u80fd\u6027\u547c\u5438\u662f\u4e00\u79cd\u5de5\u5177\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u5f53\u6211\u4eec\u5b66\u4f1a\u6539\u53d8\u72b6\u6001\u65f6\uff0c\u77e5\u9053\u7ec3\u4e60\u4ec0\u4e48\u53ef\u4ee5\u6539\u53d8\u751f\u6d3b\u3002\u8fd9\u4e0d\u662f\u6df1\u547c\u5438\u3002\u8fdc\u4e0d\u6b62\u8fd9\u4e9b\uff01\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e McKeown \u7684\u8bf4\u6cd5\uff0c\u4e00\u4e2a\u4eba\u767d\u5929\u7684\u547c\u5438\u5982\u4f55\u5f71\u54cd\u6211\u4eec\u7761\u7720\u65f6\u7684\u547c\u5438\u6a21\u5f0f\uff1f<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u5982\u679c\u6211\u4eec\u7684\u547c\u5438\u6a21\u5f0f\u610f\u5473\u7740\u6211\u4eec\u901a\u8fc7\u5634\u4ee5\u66f4\u5feb\u7684\u901f\u5ea6\u4ece\u4e0a\u80f8\u90e8\u547c\u5438\u3002\u8fd9\u4f1a\u589e\u52a0\u7761\u7720\u95ee\u9898\u7684\u98ce\u9669\u3002\u5305\u62ec\u5931\u7720\u3001\u6253\u9f3e\u548c\u7761\u7720\u547c\u5438\u6682\u505c\u3002\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4-7-8 \u7761\u7720\u7126\u8651<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">McKeown \u8bf4\uff0c\u5bf9\u4e8e\u53ef\u4ee5\u5c06\u547c\u5438\u9891\u7387\u51cf\u6162\u5230\u6bcf\u5206\u949f 3 \u6b21\u547c\u5438\u7684\u529f\u80fd\u6027\u547c\u5438\u8005\uff0c\u4f8b\u5982\u5728 4-7-8 \u8fd0\u52a8\u671f\u95f4\uff0c\u957f\u65f6\u95f4\u7684\u547c\u6c14\u4f1a\u523a\u6fc0\u8eab\u4f53\u7684\u653e\u677e\u53cd\u5e94\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u5f53\u6b8b\u4f59\u53cd\u5e94\u548c\u6d88\u5316\u53d7\u5230\u523a\u6fc0\u65f6\uff0c\u6211\u4eec\u611f\u5230\u56f0\u5026\uff0c\u5634\u91cc\u6709\u66f4\u591a\u7684\u553e\u6db2\uff0c\u201d\u4ed6\u8bf4\u3002\u201c\u8f83\u6162\u7684\u547c\u5438\u9891\u7387\u4e5f\u6539\u5584\u4e86\u4ece\u80ba\u90e8\u5230\u8840\u6db2\u7684\u6c14\u4f53\u4ea4\u6362\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u7761\u524d\u7ec3\u4e60\u8fd9\u79cd\u547c\u5438\u6280\u5de7\u4e0d\u4ec5\u53ef\u4ee5\u5e2e\u52a9\u4eba\u4eec\u5165\u7761\u3002\u4f46\u5b83\u4e5f\u663e\u7740\u63d0\u9ad8\u4e86\u7761\u7720\u8d28\u91cf\u3002\u5982\u679c\u7ecf\u5e38\u7ec3\u4e60\uff0c\u603b\u4f53\u4e0a\u4f1a\u5e26\u6765\u66f4\u597d\u7684\u751f\u6d3b\u8d28\u91cf\u3002\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/thesleepdoctor.com\/sleep-hygiene\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a>\u4e34\u5e8a\u5fc3\u7406\u5b66\u5bb6\u3001\u7f8e\u56fd\u7761\u7720\u533b\u5b66\u59d4\u5458\u4f1a\u5927\u4f7f\u3001\u7f8e\u56fd\u7761\u7720\u533b\u5b66\u5b66\u4f1a\u7684\u670b\u53cb<a href=\"https:\/\/thesleepdoctor.com\/sleep-hygiene\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u8fc8\u514b\u5c14\u00b7\u5e03\u9c81\u65af\u544a\u8bc9<\/a><em>\u300a\u65b0\u95fb\u5468\u520a\u300b<\/em>&nbsp;&nbsp;\uff0c\u4ed6\u662f 4-7-8 \u547c\u5438\u6280\u672f\u7684\u201c\u5fe0\u5b9e\u7c89\u4e1d\u201d\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6839\u636e\u5e03\u9c81\u65af\u7684\u8bf4\u6cd5\uff0c\u5f53\u4e00\u4e9b\u4eba\u8bd5\u56fe\u5165\u7761\u65f6\uff0c\u8fd9\u9879\u6280\u672f\u53ef\u4ee5\u5c06\u5fc3\u7387\u964d\u4f4e\u5230\u6709\u5fc5\u8981\u5728\u591c\u95f4\u505c\u7559\u7684\u7a0b\u5ea6\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u6211\u7528\u8fc7\u8fd9\u79cd\u65b9\u6cd5\u3002\u56e0\u4e3a\u5b83\u65e2\u662f&nbsp;\u5b83\u66f4\u591a\u7684\u662f\u201c\u5e2e\u52a9\u4f60\u5165\u7761\u201d\uff0c\u4f46\u201c\u5e2e\u52a9\u4f60\u91cd\u65b0\u5165\u7761\u201d\uff0c\u201d\u5e03\u9c81\u65af\u544a\u8bc9<em>\u65b0\u95fb\u5468\u520a&nbsp;<\/em>\u3002 \u201c\u5927\u591a\u6570\u4eba\u4e0d\u77e5\u9053\u8fd9\u4e2a\u6307\u6807\u3002\u4f46\u662f\u4e3a\u4e86\u8fbe\u5230\u65e0\u610f\u8bc6\u72b6\u6001\uff0c\u4f60\u9700\u898160\u6216\u66f4\u4f4e\u7684\u5fc3\u7387\u624d\u80fd\u5230\u8fbe\u90a3\u91cc\u3002\u56e0\u6b64\uff0c\u5f53\u60a8\u5728\u534a\u591c\u9192\u6765\u5e76\u4e14\u7126\u8651\u7a0b\u5ea6\u5f88\u9ad8\u65f6\u3002\u56e0\u4e3a\u4f60\u770b\u8868&nbsp;\u5b83\u4f1a\u5e2e\u52a9\u4f60\u91cd\u65b0\u5165\u7761\u3002\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u6b64\u5916\uff0c\u5e03\u9c81\u65af\u8bf4\uff0c\u6709\u5927\u91cf\u6570\u636e\u663e\u793a\u6a2a\u8188\u819c\u547c\u5438\u53ef\u4ee5\u51cf\u5c11\u7126\u8651\u3002\u8fd9\u4e0e\u96be\u4ee5\u5165\u7761\u548c\u4fdd\u6301\u7761\u7720\u6709\u5173<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u5927\u591a\u6570\u4eba\u662f\u6211\u4eec\u6240\u8bf4\u7684\u2018\u6d45\u547c\u5438\u2019\uff0c\u8fd9\u610f\u5473\u7740\u4ed6\u4eec\u6ca1\u6709\u5145\u5206\u5229\u7528\u80ba\u6d3b\u91cf\u3002\u9664\u4e86\u5728\u5267\u70c8\u8fd0\u52a8\u671f\u95f4\uff0c\u201d\u5e03\u91cc\u65af\u8bf4\u3002\u201c\u8fd9\u79cd\u7c7b\u578b\u7684\u547c\u5438\u9700\u8981\u6bcf\u5206\u949f\u66f4\u591a\u7684\u547c\u5438\u624d\u80fd\u83b7\u5f97\u7ef4\u6301\u751f\u547d\u6240\u9700\u7684\u7a7a\u6c14\u91cf\u3002\u6bcf\u5206\u949f\u66f4\u591a\u7684\u547c\u5438\u7b49\u4e8e\u5fc3\u7387\u7684\u589e\u52a0\u3002\u800c\u4e14\u6211\u4eec\u77e5\u9053\u6211\u4eec\u5fc5\u987b\u8fbe\u5230 60\uff0c\u8fd9\u901a\u5e38\u53d6\u51b3\u4e8e\u4eba\u4eec\u503e\u5411\u4e8e\u81ea\u7136\u5750\u7684\u4f4d\u7f6e\u3002\uff08\u9664\u975e\u4f60\u662f\u8fd0\u52a8\u5458\uff09\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u56db\u6b21\u547c\u5438\u6162\u6162\u5730\u586b\u6ee1\u80ba\u90e8\u3002\u6301\u6709\u5b83\u4e03\u6b21\u5c06\u5141\u8bb8\u5145\u5206\u7684\u6c27\u6c14\u4ea4\u6362\u3002\u6839\u636e\u5e03\u9c81\u65af\u7684\u8bf4\u6cd5\uff0c\u547c\u6c14\u516b\u6b21\u4f1a\u5c06\u6240\u6709\u591a\u4f59\u7684\u4e8c\u6c27\u5316\u78b3\u6392\u51fa\u80ba\u90e8\uff0c\u8ba9\u66f4\u591a\u7684\u65b0\u9c9c\u7a7a\u6c14\u548c\u6c27\u6c14\u8fdb\u5165\u7cfb\u7edf\uff0c\u56e0\u6b64\u5fc3\u810f\u4e0d\u5fc5\u90a3\u4e48\u52aa\u529b\u5730\u5de5\u4f5c\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">McKeown \u8bf4\u91cd\u8981\u7684\u662f\u8981\u6ce8\u610f\u5e76\u4e0d\u662f\u6bcf\u4e2a\u4eba\u90fd\u80fd\u7ec3\u4e60 4-7-8 \u547c\u5438\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201c\u547c\u5438\u56f0\u96be\u7684\u4eba\u4f1a\u7ecf\u5386\u6211\u4eec\u6240\u8bf4\u7684\u547c\u5438\u56f0\u96be\u3002\u4ed6\u4eec\u5df2\u7ecf\u201c\u997f\u6b7b\u4e86\u201d\uff0c\u5c06\u547c\u5438\u9891\u7387\u964d\u4f4e\u5230\u6bcf\u5206\u949f3\u6b21\u547c\u5438\u5bf9\u4ed6\u4eec\u6765\u8bf4\u662f\u4e0d\u53ef\u80fd\u7684\u3002\u5b83\u4f1a\u6270\u4e71\u547c\u5438\uff0c\u201d\u4ed6\u8bf4\u3002<\/p>\n<div style='text-align:right' class='yasr-auto-insert-visitor'><!--Yasr Visitor Votes Shortcode--><div id='yasr_visitor_votes_a402d2466d061' class='yasr-visitor-votes'><div id='yasr-vv-second-row-container-a402d2466d061'\r\n                                        class='yasr-vv-second-row-container'><div id='yasr-visitor-votes-rater-a402d2466d061'\r\n                                      class='yasr-rater-stars-vv'\r\n                                      data-rater-postid='29140'\r\n                                      data-rating='0'\r\n                                      data-rater-starsize='32'\r\n                                      data-rater-readonly='false'\r\n                                      data-rater-nonce='44c663a235'\r\n                                      data-issingular='false'\r\n                                    ><\/div><div class=\"yasr-vv-stats-text-container\" id=\"yasr-vv-stats-text-container-a402d2466d061\"><span id=\"yasr-vv-text-container-a402d2466d061\" class=\"yasr-vv-text-container\">[Total: <span id=\"yasr-vv-votes-number-container-a402d2466d061\">0<\/span>  Average: <span id=\"yasr-vv-average-container-a402d2466d061\">0<\/span>]<\/span><\/div><div id='yasr-vv-loader-a402d2466d061' class='yasr-vv-container-loader'><\/div><\/div><div id='yasr-vv-bottom-container-a402d2466d061'\r\n                              class='yasr-vv-bottom-container'\r\n                              style='display:none'><\/div><\/div><!--End Yasr Visitor Votes Shortcode--><\/div>","protected":false},"excerpt":{"rendered":"<p>\u4e13\u5bb6\u8bf4\u7b80\u5355\u7684\u547c\u5438\u6280\u5de7&nbsp;\u53ea\u9700\u4e00\u5206\u949f\u5373\u53ef\u5b8c\u6210\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u66f4\u5feb\u5165\u7761\u5e76\u66f4\u597d\u5730\u6574\u4f53\u7761\u7720\u3002 \u8fd9\u79cd\u79f0\u4e3a 4-7-8 \u547c\u5438\u7684\u6280\u672f\u662f\u7531\u535a\u58eb\u5f00\u53d1\u7684\u3002Andrew Weil \u662f\u4e00\u4f4d\u8bad\u7ec3\u6709\u7d20\u7684\u533b\u751f\uff0c\u4e5f\u662f\u4e9a\u5229\u6851\u90a3\u7efc\u5408\u533b\u5b66\u4e2d\u5fc3\u7684\u521b\u59cb\u4eba\u3002 Weil \u5f00\u53d1\u4e86\u8fd9\u79cd\u6280\u672f\u3002\u8fd9\u662f\u57fa\u4e8e\u745c\u4f3d\u4e2d\u7684\u547c\u5438\u7ec3\u4e60\u3002\u4e3a\u4e86\u7ba1\u7406\u538b\u529b\u548c\u7126\u8651 \u4f46\u4e13\u5bb6\u544a\u8bc9\u65b0\u95fb\u5468\u520a\uff0c\u8fd9\u9879\u6280\u672f\u5bf9\u7761\u7720\u56f0\u96be\u7684\u4eba\u4e5f\u6709\u5e2e\u52a9\u3002 \u4e3a\u4ec0\u4e48\u6211\u7d2f\u4e86\u7761\u4e0d\u7740\uff1f \u7761\u7720\u5bf9\u8eab\u5fc3\u5065\u5eb7\u81f3\u5173\u91cd\u8981\u3002\u8ba9\u8eab\u4f53\u6062\u590d\u5143\u6c14\uff0c\u9192\u6765\u795e\u6e05\u6c14\u723d\u3002 \u4f46\u662f\u5927\u591a\u6570\u4eba\u6ca1\u6709\u5f97\u5230\u8db3\u591f\u7684\u7761\u7720\u3002\u7761\u7720\u8d28\u91cf\u5dee&nbsp;\u6216\u56e0\u7761\u7720\u969c\u788d\u800c\u5165\u7761\u56f0\u96be&nbsp;\u533b\u7597\u72b6\u51b5\u6216\u5fc3\u7406\u5065\u5eb7\u95ee\u9898 \u6839\u636e\u7f8e\u56fd\u7761\u7720\u534f\u4f1a\u7684\u6570\u636e\uff0c\u7f8e\u56fd\u6709 50 \u5230 7000 \u4e07\u6210\u5e74\u4eba\u60a3\u6709\u7761\u7720\u969c\u788d\u3002\u5931\u7720\u662f\u6700\u5e38\u89c1\u7684\u75c7\u72b6\u3002 \u5927\u7ea6 10% \u7684\u6210\u5e74\u4eba\u60a3\u6709\u6162\u6027\u5931\u7720\u75c7\u3002\u800c\u5176\u4ed6\u8bb8\u591a\u4eba&nbsp;\u4eba\u4eec\u5728\u77ed\u671f\u5185\u4f1a\u9047\u5230\u95ee\u9898\u3002\u4e0e\u6b64\u540c\u65f6\uff0c\u7f8e\u56fd\u7ea6\u6709 2500 \u4e07\u6210\u5e74\u4eba\u60a3\u6709\u7761\u7720\u547c\u5438\u6682\u505c\u75c7\u3002\u8fd9\u662f\u7531\u53cd\u590d\u6c14\u9053\u963b\u585e\u5f15\u8d77\u7684\u7761\u7720\u969c\u788d\u3002\u7761\u89c9\u65f6 \u6b64\u5916\uff0c35% \u7684\u6210\u5e74\u4eba\u62a5\u544a\u8bf4\uff0c\u5728\u5178\u578b\u7684 24 \u5c0f\u65f6\u5185\u7761\u7720\u65f6\u95f4\u5c11\u4e8e 7 \u5c0f\u65f6\uff0c\u4f4e\u4e8e\u6700\u4f4e\u63a8\u8350\u91cf\u3002 \u4ec0\u4e48\u662f4-7-8\u547c\u5438\u6cd5\uff1f \u201c\u6211\u6559\u7684 4-7-8 \u547c\u5438\u662f\u4e00\u79cd\u653e\u677e\u7684\u65b9\u5f0f\u3002\u8fd9\u662f\u6211\u53d1\u73b0\u7684\u6700\u5f3a\u5927\u7684\u6280\u672f\uff0c\u201dWeil \u5728\u8be5\u6280\u672f\u7684\u89c6\u9891\u6f14\u793a\u4e2d\u8bf4\u9053\u3002\u82b1\u8d39\u5f88\u5c11\u7684\u65f6\u95f4&nbsp;\u514d\u8d39\u3002\u201d \u4ee5\u4e0b\u662f\u6b63\u786e\u7ec3\u4e60\u8be5\u6280\u672f\u7684\u65b9\u6cd5\uff1a \u60a8\u4f7f\u7528\u8be5\u6280\u672f\u7684\u901f\u5ea6\u5e76\u4e0d\u91cd\u8981\u3002\u91cd\u8981\u7684\u662f\u5728\u8ba1\u6570\u4e4b\u95f4\u4fdd\u6301 4-7-8 \u7684\u6bd4\u4f8b\u3002 \u6839\u636e Weil \u7684\u8bf4\u6cd5\uff0c\u8fd9\u662f\u4e00\u79cd\u4f60\u9700\u8981\u5b9a\u671f\u7ec3\u4e60\u7684\u6280\u5de7\u2014\u2014\u6bcf\u5929\u81f3\u5c11\u4e24\u6b21\u2014\u2014\u624d\u80fd\u5145\u5206\u5229\u7528\u3002 \u201c\u4f60\u53ef\u4ee5\u6bcf\u5929\u505a\u4e24\u6b21\u4ee5\u4e0a\u3002\u4f46\u4e00\u6b21\u4e0d\u8d85\u8fc7\u56db\u6b21\u547c\u5438\uff0c\u201d\u97e6\u5c14\u5728\u89c6\u9891\u4e2d\u8bf4\u3002 \u6839\u636e Weil \u7684\u8bf4\u6cd5\uff0c\u60a8\u53ef\u80fd\u9700\u8981\u56db\u5230\u516d\u5468\u7684\u65f6\u95f4\u624d\u80fd\u6ce8\u610f\u5230\u7ec3\u4e60\u4e2d\u7684\u4efb\u4f55\u751f\u7406\u53d8\u5316\u3002 \u968f\u7740\u65f6\u95f4\u7684\u63a8\u79fb&nbsp;\u4ed6\u8bf4\u5b83\u53ef\u4ee5\u5e2e\u52a9\u964d\u4f4e\u4f60\u7684\u5fc3\u7387\u3002\u964d\u4f4e\u8840\u538b&nbsp;\u6539\u5584\u6d88\u5316&nbsp;\u589e\u52a0\u5faa\u73af&nbsp;\u5e2e\u52a9\u4eba\u4eec\u5165\u7761 \u4ed6\u8bf4\uff1a\u201c\u8fd9\u662f\u6211\u53d1\u73b0\u7684\u6700\u6709\u6548\u7684\u6297\u7126\u8651\u6280\u672f\u3002\u201d\u201c\u6211\u5df2\u7ecf\u5c06\u5b83\u6559\u7ed9\u60a3\u6709\u6700\u4e25\u91cd\u6050\u614c\u75c7\u7684\u60a3\u8005\u3002\u6700\u7ec8\u8bbe\u6cd5\u63a7\u5236\u4e86\u5b83\u3002\u901a\u8fc7\u4f7f\u7528\u8fd9\u79cd\u547c\u5438\u6280\u672f\u3002\u201d \u547c\u5438\u548c\u7761\u7720 \u6839\u636e\u56fd\u9645\u547c\u5438\u548c\u7761\u7720\u4e13\u5bb6 Patrick McKeown \u7684\u8bf4\u6cd5\uff0cThe Oxygen Advantage\u7684\u7545\u9500\u4e66\u4f5c\u8005\u8bf4\uff1a\u6539\u53d8\u547c\u5438\u4f1a\u5bf9\u6211\u4eec\u7684\u8eab\u5fc3\u72b6\u6001\u4ea7\u751f\u6df1\u8fdc\u7684\u5f71\u54cd\u3002 McKeown \u544a\u8bc9\u300a\u65b0\u95fb\u5468\u520a\u300b\uff0c\u201c\u901a\u8fc7\u547c\u5438\u7ec3\u4e60\uff0c\u6211\u4eec\u53ef\u4ee5\u8c03\u6574\u6c34\u5e73\u5e76\u589e\u52a0\u63a7\u5236\u3002\u5b83\u4f7f\u6211\u4eec\u80fd\u591f\u63a7\u5236\u6211\u4eec\u7684\u8eab\u5fc3\u5bf9\u5916\u90e8\u523a\u6fc0\u7684\u53cd\u5e94\u3002\u201d<a class=\"more-link\" href=\"https:\/\/healthmenowth.com\/zh\/health-news\/breath-trick-that-could-help-fall-asleep-faster-better\/\">\u7ee7\u7eed\u9605\u8bfb<span class=\"screen-reader-text\">&#8220;\u5e2e\u52a9\u60a8\u51e0\u4e4e\u7acb\u5373\u5165\u7761\u7684\u547c\u5438\u6280\u5de7&#8221;<\/span><\/a><\/p>\n","protected":false},"author":158819400,"featured_media":18544,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"{title}\n\n{excerpt}\n\n{url}","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"_wpas_customize_per_network":false,"jetpack_post_was_ever_published":false},"categories":[712450978],"tags":[1566494],"class_list":["post-29140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-news","tag-health-news","entry"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"zh","enabled_languages":["th","zh","id","ja","ko","ru"],"languages":{"th":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"ko":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false}}},"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/healthmenowth.com\/wp-content\/uploads\/2021\/11\/health-me-now-blog-best-website.png?fit=1200%2C675&ssl=1","jetpack_likes_enabled":false,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pb2JDV-7A0","_links":{"self":[{"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/posts\/29140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/users\/158819400"}],"replies":[{"embeddable":true,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/comments?post=29140"}],"version-history":[{"count":9,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/posts\/29140\/revisions"}],"predecessor-version":[{"id":29250,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/posts\/29140\/revisions\/29250"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/media\/18544"}],"wp:attachment":[{"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/media?parent=29140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/categories?post=29140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthmenowth.com\/zh\/wp-json\/wp\/v2\/tags?post=29140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}