Here is a 5-minute recording of tension release breathing, just follow the instruction (breath in – hold your breath & notice the tension – breath out and release the tension). Hold your breath for as long as you are comfortable, and try to exhale slowly and gently. You can do this anytime anywhere, with eyes open or close.

5 mins breathing relaxation – Recording

这是个简单的五分钟紧张释放呼吸录音，只需要跟着指示（吸气 – 屏气并注意肌肉紧绷感 – 呼气）。只要不造成不适，屏气时间尽可能长；而呼气的时候尽可能缓慢轻柔。在任何时候任何地方都可以做，不闭眼也可以。

五分钟呼吸放松 – 录音