大笑瑜伽寫作課-海綿篇

28. Breathe Stretch and Laugh (呼吸伸展和大笑) Yoga Class Notes: One of 40 Foundation Exercises It was time for the "Breathe, Stretch and Laugh" part again. I interlocked my fingers in front of my chest, took a slow, deep breath, and stretched my arms up. I could feel my spine stretching. As I tried to straighten my arms fully, I thought, "Well, my body is more cooperative today." I held the pose for three seconds, then as I exhaled, I let out a hearty laugh while slowly lowering my arms. That laughter was pure; it didn't come from a joke, but from a sense of release. I laughed until my face muscles relaxed, and I even let out a little hiccup by accident, which made me laugh at myself. Those few seconds felt like hitting the reset button for both my body and mood. I always feel really refreshed afterwards. Especially when something makes me angry or sad, I respond with laughter. 28. 呼吸伸展和大笑 瑜珈課筆記：40個基礎練習之一 又到了「呼吸、伸展與大笑」這個環節。我熟練地把手指在胸前交扣，深吸一口氣，手臂向上延伸，感覺脊椎一節一節被拉開。努力把手臂伸直...

呼氣即放鬆：大笑瑜伽的科學與體驗 在閱讀卡塔利亞博士（Dr. Kataria）的文章《呼氣即放鬆：大笑瑜伽的科學背景》（"Exhalation is Relaxation: Laughter Yoga Context"）後，我對呼吸與放鬆的關係有了更深的體會。作為一名線上大笑瑜伽的參與者，這篇文章的內容完全契合我的體驗，尤其強調「呼氣」在釋放壓力中的關鍵作用，讓我重新審視了日常中那些不經意的放鬆瞬間。 文章開頭提到，呼吸是生命最自然的節奏，而放鬆其實與「呼氣」密切相關。這點我深有同感——每次呼氣時，身體彷彿真的能卸下一些負擔。文中舉了幾個生活化的例子，例如解決問題後「唉」一聲嘆氣（Sigh of Relief）、打呵欠（Yawning）時長長呼出一口氣，甚至哭泣（Crying）時伴隨的抽泣，都是透過呼氣來釋放情緒。而笑聲（Laughter）更是一種有節奏的強力呼氣，這解釋了為什麼大笑後總感覺身心輕盈、平靜。我自己在線上大笑瑜伽課程中，確實經歷過這種從急促呼吸到逐漸平緩的過程，笑完後不僅心情變好，身體也像被重新整理過一樣。 科學部分提到，呼氣能刺激迷走神經，激活副交感神經系統（Parasympathetic Nervous System），從而降低心率與血壓。這讓我想到，平時感到焦慮時，總會不自覺憋氣或呼吸變淺，而文章指出淺呼吸反而加劇緊張，這點非常真實。透過深度呼氣，不僅能平衡血液中的二氧化碳，還可提升心率變異度（Heart Rate Variability, HRV），促進情緒穩定。我在大笑瑜伽的練習中，曾注意到自己從一開始的緊繃到後來逐漸放鬆，或許正是這種生理機制在發揮作用。 作者進一步解釋，大笑瑜伽本質上是「以呼氣為核心的運動」。透過連續笑聲，我們不斷呼出滯留的空氣，為新鮮氧氣騰出空間，同時刺激迷走神經，達到深度放鬆。這完全符合我的線上體驗——儘管是對著螢幕笑，但課程結束後那種「輕盈而平靜」的感受非常明顯，不像單純的快樂，更像是一種從內而外的鬆弛。 總結而言，這篇文章讓我更理解「呼氣」不僅是生理動作，更是身心釋放的象徵。無論是嘆息、打呵欠、哭泣或大笑，每一口呼氣都是自然賦予的療癒工具。而透過大笑瑜伽，我們能主動運用這項工具，將壓力轉化為平靜。對於像我這樣參與線上課程的人來說，這種無需實體活動、僅靠呼吸與笑聲就能實踐的放鬆方式，格外貼近現代生...

  26. Signature laughter exercise (標誌性笑聲練習) Topic: 26. Signature laughter exercise Yoga Class Notes: One of 40 Foundation Exercises In my online laughter yoga class, I tried this signature laughter exercise. I put my arms out in front of my chest, made fists, and took a deep breath. I pulled my fists close to my heart. The leader kept saying, "Hold it, hold it, hold it," and I held my breath. It felt like I was holding back a big sneeze. Then, we all burst out laughing and threw our arms up to the sky. The laughter came out right away and I couldn't stop it—I didn't want to stop it. I laughed and swayed my body, waving my arms around, as if some gentle music was guiding me. It felt so simple to be this light. When it was over, I felt much lighter. It was like I had shaken off all the stress from the whole week. 26. 標誌性笑聲練習 瑜珈課筆記：40個基礎練習之一 在線上大笑瑜珈課堂上，我試了這個招牌笑功。緊握雙臂和在胸前，深吸一口氣，拳頭也用力，慢慢拉近心口。領袖喊著「忍住，憋住，忍住」，我一直忍著，感覺像在憋一個大噴嚏。然後突然大笑起來，把手臂往天上甩，笑聲馬上出來了，停不下來，不想停下來。我邊笑邊晃身體，揮揮手臂，彷...