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所在平台: Udemy |
课程主页: https://www.udemy.com/course/breathing-exercises-to-reduse-stress/
课程评论：没有评论
课程名称：通过呼吸和冥想消除压力 课程概述：本课程旨在教授学员多种呼吸和放松技巧。许多人并未意识到日常呼吸对健康和福祉的影响。持续的压力会对身体产生不利影响，导致身体和心理的不断磨损，加速细胞的老化。我们中的大多数人处于持续的压力之下，可能对此毫不自知。 课程内容包括两种基本的呼吸类型：胸式呼吸和横膈膜呼吸。胸式呼吸利用上胸部的辅助肌肉，通常用于激烈的运动，如冲刺或比赛。在压力情境下，人们可能无意中采用胸式呼吸，这可能导致肩部和颈部肌肉紧张，有时甚至引发头痛。慢性压力会加剧这些症状。相对而言，横膈膜呼吸源于身体的主要呼吸肌肉 - 横膈膜。这种呼吸方式更为有效，可以带来放松的感觉。 课程将教授多种实践技巧，如海洋呼吸（Ujjhi呼吸）、渐进性放松、身体扫描、4-7-8呼吸法、正念冥想等。每种练习的影响将被详细解释，并在实践后进行讨论。鼓励学员做笔记、找到安静的地方进行练习，并保持开放的心态。 此外，学员将学习两大自主神经系统的组成部分：交感神经系统（战斗或逃跑反应）和副交感神经系统（休息与消化）。完成课程后，每位学习者将获得多种工具，可以终身使用。
In this course students will learn several breathing and relaxing techniques. Many of us are unaware how our everyday breathing is affecting our health and wellness.Constant stress can affect the body in adverse ways. It's a constsnt wear and tear on the body and mind and ages the cells.Most of us are under constant stress and may not even be aware.The two basic types of breath are:Chest breathing, which uses secondary muscles in your upper chest. Chest breathing is designed to be used in situations of great exertion, such as a sprint or race. During stressful situations, you may inadvertently resort to chest breathing. This can lead to tight shoulder and neck muscles and sometimes even headaches. Chronic stress can magnify these symptoms.Diaphragmatic breathing, which comes from the body's dominant breathing muscle - the diaphragm. This type of breathing is more effective and efficient. It can lead to feelings of relaxation instead of tightness.This class will give the student many options to put into practice such as ocean breathing (Ujjhi breath) , progressive relation, body scan, 4,7,8, breath, mindful meditation and more. I will explin how each exercise affects the body.We will take time to practice each exercise and discuss afterwards.I encourage students to take notes, find a quiet place to practice and show up with an open mind.Such Students will be taught about the two major parts of the nervous system, Sympatic (fight or flight) and parasympathetic (rest and digest).Each learner will have many tools to use for a lifetime after course is completed.
