Breathing Exercise 呼吸练习
Breathing for Post-Holiday Blues and Re-Entry Stress 节后抑郁和重返工作压力呼吸练习
Extended exhale breathing eases the emotional drop after returning from holiday. It soothes the nervous system during the difficult transition from rest to routine, reducing re-entry dread.
延长呼气缓解假期结束后的情绪低落。在从休息到日常的艰难过渡期间舒缓神经系统，减少重返恐惧。
Expert Consensus — Clinical practice 专家共识 — 临床实践
How to Practice
- On the evening before returning to work, sit in a quiet space and begin this practice.
- Inhale through your nose for 4 counts, letting yourself feel the contrast between rest and return.
- Exhale slowly through your mouth for 8 counts, releasing resistance to re-entry.
- After 5 cycles, mentally note three small things you can look forward to in the coming week.
- Practice for 10 minutes each morning of the first back-to-work week.
如何练习
- 在重返工作前的晚上，在安静的地方坐下开始这个练习。
- 用鼻子吸气4秒，让自己感受休息与重返之间的对比。
- 用嘴缓慢呼气8秒，释放对重返的抗拒。
- 5个循环后，在脑中记下来周可以期待的三件小事。
- 在重返工作的第一周每天早上练习10分钟。
Key Benefits
核心益处
- Eases the emotional contrast between holiday relaxation and work demands
- Reduces Sunday-night anxiety and Monday-morning dread
- Supports mood stabilization during the re-adjustment period
- Anchors attention in small positive anticipations rather than dread
- 缓解假期放松与工作需求之间的情绪对比
- 减少周日晚上的焦虑和周一早上的恐惧
- 在重新适应期间支持情绪稳定
- 将注意力锚定在小的积极期待而非恐惧上