完成4-7-8呼吸技巧的第一步是张大嘴巴呼气同时发出“呼的声音。

Close your mouth and inhale quietly through your nose to a mental count of four.

然后闭上嘴巴用鼻子轻轻吸气，在心里默数4秒。

Now hold your breath for a count of seven.

接着屏住呼吸7秒钟。

After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath.

之后完全用嘴深深呼气，再次发出“呼的声音，这次呼气持续8秒。

Now inhale again and repeat the cycle three times for a total of four breaths.

现在再一次吸气。将上述四个呼吸动作完整重复3次。

'Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time,' Dr Weil says.

“要注意的总是用鼻子轻轻吸气，而用嘴呼气时要发出声音。舌尖在整个过程中都保持不动，威尔博士说。

'Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.'

“呼气的时间要是吸气的两倍。每次吸呼过程的时间并不重要，重点是要保持4-7-8的比例系数。

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