【呼吸練習 
｜用呼吸讓身體慢下來】
當長時間處於壓力下，身體會持續處於「警覺狀態」。這不但影響情緒，也會影響專注與判斷。
慢而有節奏的呼吸，可以啟動副交感神經，幫助身體回到放鬆與穩定的狀態。
換句話說：慢呼吸 = 主動降壓
小技巧｜方塊呼吸（4-4-4-4）
吸氣（4秒）：閉上雙眼，透過鼻子緩慢吸氣4秒，感受空氣流入肺部
閉氣（4秒）：屏住呼吸4秒，保持身體放鬆
吐氣（4秒）：慢慢呼出4秒，讓空氣完全排出
閉氣（4秒）：呼完氣後，再停4秒
重複 3–5 次
若感不適，可縮短秒數或只做吸氣＋呼氣
當身體緊張時，你會願意先放慢呼吸嗎？
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【Breathing Exercises | Slow Your Body Down】
Under ongoing stress, the body remains in a constant alert state, affecting mood, focus, and decision-making.
Slow, rhythmic breathing helps activate the parasympathetic system and restore calm.
Slow breathing = active calming
Tip｜Box Breathing (4-4-4-4)
Inhale (4 sec): close your eyes and breathe in slowly through your nose
Hold (4 sec): pause gently without tension
Exhale (4 sec): slowly release the air
Hold (4 sec): pause again before the next inhale
Repeat 3–5 cycles
Adjust timing if needed
When your body feels tense, would you slow your breath first?
【呼吸練習 
｜先從呼吸開始照顧自己】
在忙碌與輪更工作中，我們很少留意自己的呼吸。當壓力增加時，呼吸往往會變得急促而淺，令身體持續處於緊張狀態。
研究指出，單純地覺察呼吸，已經可以幫助身體減少壓力反應，讓情緒慢慢穩定下來。
呼吸，是最容易開始的自我照顧方式
小技巧｜自然呼吸法（基礎練習）
吸氣：輕輕透過鼻子吸氣，感受空氣進入身體，不需要刻意加深
呼氣：慢慢自然呼出，不需用力
節奏：保持原本的呼吸節奏，只專注於感覺
重點：不需要「做好」，只需要「留意」
今天，你有注意過自己的呼吸嗎？
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【Breathing Exercises | Start with Awareness】
In busy and shift-based work, we rarely notice our breathing. When stress builds, it often becomes fast and shallow, keeping the body in a tense state.
Research shows that simply paying attention to breathing can help regulate stress and support emotional balance.
Your breath is the most accessible self-care tool
Tip｜Natural Breathing
Inhale: gently breathe in through the nose, without forcing depth
Exhale: let the breath flow out naturally
Rhythm: keep your natural pace, just observe
Focus on awareness, not perfection
Have you noticed your breathing today?