借鉴乌龟的呼吸方法养生助眠Learn from the breathing methods of turtles to maintain health and help sleep

睡眠系列662: 借鉴乌龟的呼吸方法养生助眠
大家都知道乌龟长寿，所以古人也有很多借鉴乌龟的养生方法，如道家的龟息养生法等。乌龟怎么呼吸呢？古人用“引颈吞气”来形容，用脖子的伸展去配合呼吸，所以，有一种方法就是：自然站立，把双手背在臀后，吸气，头顶带着脖子伸长一分，肩膀下沉一分，呼气时再全然地放松。吸气引颈灌顶，吐气松向脚底，不但调形，而且顺气。
不过，我了解到也有其他的练习方式，比如有的采取盘坐或者仰卧的方式（此时脚掌合十，双膝向两侧分开），但都强调要把调身、调息和调心三者结合起来，这也是龟息法和一般腹式呼吸的区别。
调身：就是调整身体的姿势和动作，如在呼吸时配合脖子的伸展和放松、还有的双手缓慢抬起和放下、腹部的起伏等等。
调息：就是指呼吸时要深长、缓慢、细微，吸气，掌心朝下缓缓抬起双手至头部的高度，下腹隆起，悬息保持5秒左右，不吸也不呼，然后再慢慢的呼气，腹部内收，掌心翻转朝上缓缓放下。
调心：就是要专心入静，意守虚空，神韵如龟。吸气时，用意念引到天地之清气进入身体，接受宇宙能量，想象清气随着经络和血脉通达全身，最后沉入丹田；悬息闭气时想象宇宙能量在身体内活化，滋养脏腑、修复身心，安定神经；呼气时排除体内废气、浊气，以及各种恐惧、烦恼、焦虑、愤怒、悲伤、懊悔、失落等负面情绪。
因为龟息养生的门派和方法各不相同，建议遵从专业导师练习。

Sleep Series 662: Learning from Turtle's Breathing Methods for Health Preservation and Sleep Assistance
Everyone knows that turtles have a long lifespan, so ancient people also borrowed many health preservation methods from turtles, such as the Taoist turtle rest health preservation method. How do turtles breathe? The ancients used the phrase 'pulling the neck to swallow breath' to describe the use of neck extension to coordinate breathing. Therefore, one method is to stand naturally, place your hands behind your hips, inhale, stretch your neck by one point with your head, lower your shoulders by one point, and fully relax when exhaling. Inhale, pull the neck and fill the ceiling, exhale and release towards the soles of the feet, not only adjusting the shape, but also following the natural flow.
However, I have learned that there are other ways of practicing, such as sitting in a cross or supine position (with the soles of the feet closed and the knees spread apart), but they all emphasize the need to combine body, breath, and heart regulation, which is also the difference between turtle breathing and general abdominal breathing.
Body adjustment: refers to adjusting the posture and movements of the body, such as stretching and relaxing the neck while breathing, slowly lifting and lowering the hands, and adjusting the abdominal movements, etc.
Breathing regulation: refers to taking deep, slow, and subtle breaths. Inhale, lift your hands slowly with palms facing down to the height of your head, and raise your lower abdomen. Hold a suspended breath for about 5 seconds, without inhaling or exhaling. Then slowly exhale, retract your abdomen, flip your palms up, and slowly lower them.
Adjusting the mind: It means focusing and entering stillness, guarding the void with one's mind, and having a spirit like a turtle. When inhaling, use your mind to bring the pure air of heaven and earth into your body, accept the energy of the universe, imagine the pure air flowing through your body along the meridians and blood vessels, and finally sinking into the dantian; When holding a breath, imagine the activation of cosmic energy in the body, nourishing the organs, repairing the body and mind, and stabilizing the nerves; When exhaling, eliminate the body's waste gas, turbid qi, as well as various negative emotions such as fear, worry, anxiety, anger, sadness, regret, and loss.
Due to the different styles and methods of turtle rest and health preservation, it is recommended to follow professional mentors for practice.