这项3分钟的呼吸运动可以帮助您在锻炼后充电

We all have our post-workout rituals to优化肌肉恢复— like stretching,泡沫滚动或吃蛋白质，仅举几例。

但是，您可能没有做一件事，一旦完成弯曲，您可能没有做的事情可能有助于您的身体充电：几分钟的集中呼吸。

Here, kinesiologist and strength and conditioning specialistShawn M. Arent, PhD, CSCS*D,discusses how deep breathing affects your body and how it can be a useful tool to employ after a strenuous sweat session.

Focused,controlled breathing patternscan down-regulate your autonomic nervous system (ANS). In other words, breathing helps "calm" the sympathetic nervous system (the part of the ANS responsible for your fight or flight response) and activate the parasympathetic nervous system (the part of the ANS responsible for your rest and digest state), says Arent, also the chair of the department of exercise science and director of the Sport Science Lab at the University of South Carolina.

That means breathing can play a pivotal role in stress management. "Under situations of psychological stress or when someone needs to remain calm but focused, controlled breathing can be an incredibly useful tool," he says.

In fact, scientific data has shown that breathing at certain frequencies can affect heart rate variability (HRV), which is an important indicator of sympathetic and parasympathetic activation, Arent says.

HRV - 测量每种心跳之间的时间变化 - 由ANS控制，当它太低时，这可能表明体内压力不平衡。Harvard Health Publishing。

因为它可能是身体要求的exercise can initiate a stress response在您的体内和释放诸如肾上腺素（即肾上腺素）之类的激素中，会增加您的心率，血压和能量供应（思考：为战斗或飞行做好准备）。

As we know, breathing can down-regulate your system's state of stress, so can it also be valuable to help your body recover from the stress it endured during your workout?

Arent说，可能是，但是“锻炼后的下调呼吸上没有很多好的科学来确定一种或另一种方式。尽管如此，他仍然怀疑呼吸对改善或加速恢复的影响可能很小。

That's because while exercise induces stress hormones, "the reality is that epinephrine has a very rapid clearance after a workout," Arent says, meaning, it'll flush out of your system fast. So, in this case, breathing probably won't make much of a difference when it comes to slashing the stress response.

但这并不意味着呼吸在锻炼后不可能是有益的。Arent说，一种集中的呼吸策略可以帮助您在当下，重新中心并提高您的生理意识（即，对经常无意识的过程获得一定程度的控制）。

更重要的是，如果您在深夜训练，则锻炼后的下调呼吸可能特别有效，因为high-intensity workouts too close to bedtimeArent解释说，可能会破坏睡眠。他说：“在这里，恢复自主平衡可能比当天早些时候更有用。”

But Arent stresses this is all fairly speculative because the research remains scant.

尽管目前锻炼后缺乏有关下调呼吸的数据，但花几分钟的时间才能专注于呼吸后的汗水会议仍然是一个好习惯。阿伦特说：“如果它使某人感觉好些，那就去做。”

虽然任何受控呼吸策略的三到五分钟都会很好地为您服务，但nasal breathing和盒子呼吸是不错的选择。

这种呼吸正是听起来像：breathing through your nose。鼻呼吸可增加整个人体的氧气传输，使您的隔膜（呼吸肌肉）正常运转并激活镇静的副交感神经系统。American Institute of Stress。

一种经常在瑜伽中练习的鼻呼吸形式，称为替代鼻孔呼吸，具有一些特别积极的特权。例子：2018年1月至4月的研究International Journal of Yogalinked alternate nostril breathing for 30 minutes a day over a period of 12 weeks to lower perceived stress levels and improvements in heart rate and blood pressure.

While nasal breathing can be helpful for many people, for some folks — who may have difficulty breathing through their nose due to issues like congestion, nasal drip or a deviated septum — it can be counterproductive (or even stress-inducing), Arent says.

因此，当您尝试鼻呼吸时，请务必考虑这些因素。而且，如果这种做法产生的压力多于放松，只需停止并选择替代呼吸策略即可。

"盒子呼吸, also often referred to as combat breathing [because it's practiced by the Navy SEALs], can be fairly easy to achieve and is certainly a good option," Arent says.

A type of yogic deep breathing, box breathing involves breathing while you slowly count to four for a total of four times. Many find it useful to visualize this 4-4-4-4 breathing pattern like a square box with four even sides (hence the name).

像鼻呼吸一样，盒呼吸可以降低体内激素皮质醇的水平，并帮助降低血压。克利夫兰诊所。