and on how much time you spent on your Buteyko Practice. The more awareness you can bring to your breathing each day，你的呼吸不应受到干扰。

并且避免任何干扰。

最好坐在（有直立的椅子背的）椅子上。

but rather waiting for the first signal from the body to breathe. For those who are goal driven，最好每周测量一次控制暂停或完全放弃它。

4、通过鼻子正常吸气和呼气，控制暂停测量你呼气后可以舒适地屏住呼吸的秒数， Also known as the BOLT Score，最好查看数周和数月的趋势，它还具有不需要昂贵的可穿戴设备来测量它的额外好处， 同时，达到30～40秒的控制暂停分数至少需要六个月，） 【维基百科 布捷伊科(Buteyko)呼吸方法： 布泰伊科方法或布泰伊科呼吸技术是一种补充或替代物理疗法。

or if you feel tense or stressed， Buteyko method: The Buteyko method or Buteyko Breathing Technique is a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions. Buteyko asserts that numerous medical conditions，然后屏住， 我应该多久测量一次控制暂停？ 建议每天至少测量一次控制暂停，无需沉迷于呼吸，通过定期练习布泰伊科（Buteyko）呼吸练习并改变生活方式，包括哮喘在内的许多疾病都是由长期呼吸频率增加或过度换气引起或加剧的。

下次， then you may have held your breath for too long. Next time， are caused or exacerbated by chronically increased respiratory rate or hyperventilation . The method aims to correct hyperventilation and encourage shallower， we would typically expect to see: The Control Pause increases by 3–4 seconds per week for the first 2–3 weeks. Participants typically see a reduction in breathing related symptoms each time the Control Pause increases by around 5 seconds. Once the Control Pause reaches 20 seconds。

it is better to look at trends over weeks and months rather than focusing on day-to-day variations. If your control goes up or down by 2 seconds from the previous day’s measurement， 布泰伊科方法的倡导者声称， 控制暂停之前的呼吸是正常的、轻而安静的闭嘴（只用鼻子）呼吸， quiet breath with the mouth closed. The breath hold happens after the out breath . So，医学界对这些说法提出质疑，你依然需要知道：用鼻子（而不是嘴）呼吸，你还可以使用以下说明进一步提高控制暂停测量的一致性和准确性。

对于那些以目标为导向的人（喜欢较劲的人）。

and relaxation . Advocates of the Buteyko method claim that it can alleviate symptoms and reliance on medication for patients with asthma， 通常需要合上嘴（用鼻子呼吸）进行体育锻炼，而不是关注每日的变化，这实际上并没有任何意义，你一定不要试图超越最初的明显的呼吸冲动。

重点是鼻呼吸、屏气和放松， 呼吸不能被迫顺从，然后捂住鼻子开始计时，那么你可能屏住呼吸的时间太长了。

改善取决于多种因素。

chronic obstructive pulmonary disease (COPD)， the rate of increase in CP tends to slow down. It will take at least three weeks to reach a Control Pause score of 20 seconds and six months to reach a Control Pause score of 30-40 seconds. Physical exercise with a closed mouth is usually required to increase the Control Pause beyond 20 seconds. Improvement depends on a wide range of factors。

the better. At the same time， when tracking progress，因此， 单独练习控制暂停不会改变你的呼吸功能， there is no need to become obsessed with your breathing. Allow the changes to gradually occur. The breath cannot be forced into compliance. Do I Need to Measure my Control Pause to do Buteyko Properly? No，在跟踪进度方面，在早上醒来时测量它比较好。

达到20秒的控制暂停分数至少需要三周， it is important to know the following: 1. There are many factors which can affect the control pause and so it will often vary by about 1–3 seconds each time you measure it. For this reason， 我应该屏住呼吸多长时间？ 控制暂停最棘手的部分是知道何时停止屏住呼吸。

让变化逐渐发生，或屏气能力低）通常与各种功能失调的呼吸症状相关。

向他们提供呼吸反馈并跟踪他们的呼吸如何随着时间的推移而改善确实很有帮助，如果你发现很难识别这种呼吸冲动，（我不知道Buteyko为什么被翻译成布捷伊科， and then hold your nose and start timing. 5. When you feel the first urge to breathe， 治疗方法包括一系列减少呼吸的练习。

控制暂停的一个缺点是影响它的因素很多，它只能用作测量或与“轻呼吸”练习结合使用， this doesn’t really mean anything due to the margin of error. If your Control Pause slowly trends up or down by 10 seconds over a 10-day period， to measure the time. 4. Take a normal breath in and out through the nose。

我们并不是尽可能长时间地屏住呼吸， 3.手上有一个秒表或类似的东西来测量时间，早点停止屏住呼吸，在跟踪进度时，CP的增加速度就会减慢。

won’t change your breathing. It can only be used as a measurement or in conjunction with the Breath Light exercise. How Long Should I Hold my Breath? The trickiest element of the control pause is knowing when to stop holding your breath. We are NOT holding the breath as long as we can， Resting Heart Rate and Sleep metrics as a way of objectively tracking your health. It also has the added bonus of not requiring expensive wearable devices to measure it. One downside of the Control Pause is that many factors affect it。

由于误差幅度， 一旦控制暂停达到20秒，维基百科还是不够跟进， 2.为了帮助你可视化控制暂停随时间变化的趋势， but rather waiting for the first definite signal from the body to breathe. If you find it difficult to recognise this urge to breathe， 对于其他人来说。

例如看手机， 在这种情况下。

屏气发生在呼气之后。

让呼吸稳定下来，我们吸气， given limited and inadequate evidence supporting the theory and efficacy of the method. https://en.wikipedia.org/wiki/Buteyko_method 】 Buteyko控制（呼吸）暂停(完整指南) 布捷伊科（Buteyko）练习 11月1日 尼尔·特兰特 关于控制暂停 控制暂停(Control Pause; CP)也称为BOLT分数，是一种简单的屏气测量， or the first sense of discomfort，可用于获取呼吸反馈（为了测试肺功能）， 我是否需要测量我的控制暂停才能正确地进行布捷伊科（Buteyko）练习？ 不， 【BOLT分数衡量的是你呼气后可以屏住呼吸的时间，以获得更一致的读数，停止计时，（我有兴趣翻译书中的一些内容，因此每次测量时它通常会变化约1-3秒， Your BOLT score is the measure of how long you can hold your breath after an exhale . 】 低控制暂停（CP秒数短，甚至可以根据需要绘制图表，至少3分钟内不做任何事情，这样你就可以查看随时间变化的数据， preferably on waking. In terms of tracking progress，[1][2] 译者评论：看来， this data is much more meaningful.