注意力集中在悠长的呼吸声中，并体会紧张感逐渐消失。
Concentrate on the long sighing sound and feel the tension dissolve.
最重要的原因是当你屏气时，你会感觉紧张，而当你呼吸开来后你会释放这种紧张感。
The most important reason is that when you hold your breath you tense up. When you breathe out you release that tension.
呼吸短而浅，您应该感觉舒服，没有强迫感。
Take short and shallow breaths. These should be comfortable and not forced.
呼吸短而浅，您应该感觉舒服，没有强迫感。
Take short and shallow breaths. These should be comfortable and not forced.
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