3 Breathing Exercises For Psoriatic Arthritis
五年前，如果你问我是否每天进行冥想练习，我会嘲笑你。
Sure, I went to yoga class, but meditation was not something that I practiced on a regular basis. And to be quite honest, I always looked at it as kind of “hippie dippy.”
但是现在，在经历了几年的健康斗争，并看到它对我的健康有多大的影响后，我很少有一天没有它。
为什么冥想对银屑病有益？
Meditation is a holistic treatment for our body. It calms our body and allows it to relax, instead of staying in fight or flight mode. It positively impacts our health by allowing our body processes to work more efficiently.
你知道吗，研究甚至表明，它以有益的方式影响免疫系统？银屑病关节炎患者的免疫系统过于活跃，可以从帮助其平静下来的治疗中获益匪浅。冥想已经证明了这一点！
我们有很多不同的冥想方式。
我们可以坐在垫子上专注于呼吸，我们可以吟诵，我们可以专注于一个物体或声音，或者我们可以只是专注于周围发生的事情。我个人喜欢使用顶空应用。有很多不同的冥想应用程序，你可以轻松下载到手机上。如果你想要更多的建议，请查看我的博客帖子关于冥想和银屑病关节炎。
调息是通过一定的技巧和锻炼来调节呼吸。以下是两个调息练习和一个正念技巧。试试看你最喜欢哪一个！然后，试着把锻炼融入你的日常活动中。结合其中一项技术将有助于平静你的神经系统、激素、免疫系统、身体和生活。
练习1：呼吸控制
Did you know you can directly affect your energy by focusing on different parts of your breath? Focusing on your inhales and exhales can have profound effects on the body.
能量不足？专注于拉长你的吸气将帮助你的身体吸收更多的氧气，为身体创造更多的能量。需要冷静下来吗？专注于伸展你的呼气。这将帮助你的身体放松，摆脱战斗或逃跑模式！
下面的练习将关注你的呼气，但是这个练习也可以通过关注你的吸气来完成！根据你的感受，两种都试一下。
从一个舒适的姿势开始。它可以是坐得很高，坐在地板上，坐在椅子上，或者仰卧。无论什么对你来说最舒服、能让你放松片刻的事情，都是你应该做的。
If you’re seated, make sure your spine is long, the crown of your head is reaching up toward the ceiling, and your shoulders are melting down your back.
Bring your focus to your breath. First, focus on where you’re breathing. Are you breathing from your chest or are you breathing from your low belly? Take a few rounds of breath just as you are and then start to focus on expanding that lower abdomen. When you inhale, your low belly should expand and when you exhale, you should pull your belly button back toward your spine. Focus on this low belly breathing for five full inhales and exhales.
Next, we’ll start elongating our exhales. Take a deep inhale to fill that low belly and, on your exhale, mindfully count to four. Once you reach four, take a deep inhale and repeat. Focus on this cycle of breath three more times.
On your next inhale, fill your abdomen with as much oxygen as you can and this time on your exhale, extend your counting to five. Repeat three times.
在下一次吸气时，尽可能多地吸气，并将呼气延长到六。再重复三次。
Note: You can continue this pattern for as long as you can comfortably extend your breath. If you reach a count of five and cannot go any further, stop! Work at your own pace and do what seems to resonate with your body.
记住，这个练习也可以通过专注于吸气来完成！通过增加吸气次数和被动呼气来尝试。
练习2：Nadi Shodhana
This exercise will alternate your breath between your left and right nostrils.
Sitting straight up, raise your right hand up in front of your face. Rest your pointer and middle finger softly between your eyebrows for support. Using your thumb, close off your right nostril. Take a deep inhale through your left nostril. At the top of your inhale, close off the left nostril with your ring finger and pause just for a moment. Releasing your thumb, slowly exhale out of your right nostril. At the end of your exhale, briefly pause like you did at the top of your inhale. Then, inhale gently through the right nostril. Using your thumb, close off your right nostril, pausing just for a moment. And exhale out of your left nostril.
This exercise should be completed five to 10 times. Follow your breath. Mindfully be aware of how your breath feels as you take your inhales and exhales. Do your best to be consistent with the length of your inhales, exhales, and pauses.
This exercise helps clear out your sinuses, brings mental clarity, helps relax your anxious mind and body, and positively impacts your body’s systems!
练习3：停下来留心
A simple way to check in with your body, and start to become more mindful, is to set reminders on your phone. Set a reminder at 10 a.m., 2 p.m., 6 p.m., and 10 p.m. Whenever your alarm goes off, stop what you're doing, and check in with your body.
你的身体感觉如何?你有疼痛anywher吗e? Are you relaxed? Are you holding onto any stress or tension? Is your body trying to tell you something?
This simple exercise reminds us to stop what we're doing and pay attention to our body’s symptoms and signals. It trains us to stop what we’re doing and tune into our bodies.
We don't have to have a daily, hour-long meditation practice to reap the benefits of checking in with our bodies. Start by dedicating one minute, a few times a day, to checking in. Slowing down, listening to what our bodies are telling us, and readjusting to accommodate!
我们的身体非常聪明，他们试图帮助我们。他们总是给我们爱的信号和信号，告诉我们哪里错了，或者我们需要解决什么。无论何时，只要我们变得专注，并调整到我们身体的反馈，我们就可以开始利用我们每个人所拥有的先天治愈能力。
通过这三种呼吸练习，我们可以开始放松，控制我们的神经系统，控制我们的免疫系统，更好地控制我们的银屑病关节炎和银屑病。
