{"id":24879,"date":"2026-05-26T12:00:00","date_gmt":"2026-05-26T04:00:00","guid":{"rendered":"https:\/\/helloyogis.com\/magazine\/?p=24879"},"modified":"2026-05-10T22:51:25","modified_gmt":"2026-05-10T14:51:25","slug":"yoga-breathing-techniques","status":"publish","type":"post","link":"https:\/\/helloyogis.com\/magazine\/2026\/05\/26\/yoga-breathing-techniques\/","title":{"rendered":"\u5982\u4f55\u6b63\u78ba\u547c\u5438\uff1f\u7b46\u8a18 4\u500b\u9ec3\u91d1\u539f\u5247\uff0b5 \u500b\u745c\u73c8\u547c\u5438\u6cd5"},"content":{"rendered":"

\u547c\u5438\u662f\u6211\u5011\u6bcf\u5929\u90fd\u5728\u505a\u7684\u4e8b\uff0c\u537b\u5f88\u5c11\u4eba\u505c\u4e0b\u4f86\u4ed4\u7d30\u611f\u53d7\u5b83\u3002\u5927\u591a\u6578\u4eba\u7fd2\u6163\u6dfa\u8584\u3001\u6025\u4fc3\u7684\u80f8\u5f0f\u547c\u5438\uff0c\u5c24\u5176\u662f\u5728\u58d3\u529b\u5927\u6216\u75b2\u5026\u6642\u3002\u4f46\u745c\u73c8\u547c\u5438\u544a\u8a34\u6211\u5011\uff0c\u900f\u904e\u8abf\u6574\u547c\u5438\u7684\u6df1\u5ea6\u3001\u901f\u5ea6\u8207\u7bc0\u594f\uff0c\u6211\u5011\u80fd\u76f4\u63a5\u5f71\u97ff\u8eab\u5fc3\u72c0\u614b<\/strong>\u2014\u2014\u653e\u9b06\u7126\u616e\u3001\u63d0\u5347\u80fd\u91cf\u3001\u751a\u81f3\u6539\u5584\u7761\u7720\u54c1\u8cea\u3002\u95dc\u9375\u5728\u65bc\u638c\u63e1\u6b63\u78ba\u7684\u6280\u5de7\uff0c\u4ee5\u53ca\u8010\u5fc3\u5730\u5efa\u7acb\u7df4\u7fd2\u7fd2\u6163\u3002<\/p>\n

\u8abf\u6574\u5438\u6c23\u5410\u6c23\u7684\u6642\u9593<\/h2>\n

\u547c\u5438\u7684\u7bc0\u594f\u548c\u6bd4\u4f8b\u5c0d\u8eab\u5fc3\u6709\u8457\u6df1\u9060\u5f71\u97ff\u3002\u6839\u64da\u4e0d\u540c\u7684\u9700\u6c42\u548c\u76ee\u6a19\uff0c\u4f60\u53ef\u4ee5\u8abf\u6574\u5438\u6c23\u548c\u5410\u6c23\u7684\u6642\u9593\u6bd4\u4f8b\uff0c\u8b93\u547c\u5438\u6210\u70ba\u8abf\u7bc0\u8eab\u5fc3\u7684\u6709\u529b\u5de5\u5177\u3002<\/p>\n

Photo credit by Pexels \/ Anastasia Shuraeva<\/figcaption><\/figure>\n

1. \u5e73\u8861\u547c\u5438 (Sama Vritti Pranayama)<\/strong><\/h3>\n

\u5e73\u8861\u547c\u5438\u662f\u6700\u57fa\u790e\u7684\u547c\u5438\u6cd5\uff0c\u5438\u6c23\u548c\u5410\u6c23\u7684\u6642\u9593\u9577\u5ea6\u76f8\u540c\uff0c\u4f8b\u5982\u5438\u6c23 4 \u79d2\uff0c\u5410\u6c23 4 \u79d2\u3002\u9019\u7a2e\u547c\u5438\u6cd5\u80fd\u5e73\u8861\u795e\u7d93\u7cfb\u7d71\uff0c\u5e36\u4f86\u5e73\u975c\u548c\u4e2d\u5fc3\u611f\uff0c\u662f\u65e5\u5e38\u7df4\u7fd2\u7684\u7406\u60f3\u8d77\u9ede\u3002<\/p>\n

\u7df4\u7fd2\u65b9\u6cd5\uff1a<\/strong><\/p>\n

    \n
  1. \u5750\u59ff\u6216\u5e73\u8eba\uff0c\u4fdd\u6301\u810a\u690e\u633a\u76f4<\/li>\n
  2. \u81ea\u7136\u5438\u6c23\uff0c\u9ed8\u6578 1-2-3-4<\/li>\n
  3. \u81ea\u7136\u5410\u6c23\uff0c\u540c\u6a23\u9ed8\u6578 1-2-3-4<\/li>\n
  4. \u91cd\u8907 10-20 \u6b21<\/li>\n<\/ol>\n

    \u5e73\u8861\u547c\u5438\u9069\u5408\u5728\u4efb\u4f55\u6642\u5019\u7df4\u7fd2\uff0c\u7279\u5225\u662f\u7576\u4f60\u9700\u8981\u627e\u56de\u5e73\u8861\u611f\u6216\u6e96\u5099\u9032\u884c\u745c\u73c8\u7df4\u7fd2\u6642\u3002<\/p>\n

    2. \u5ef6\u9577\u5410\u6c23<\/strong><\/h3>\n

    \u5ef6\u9577\u5410\u6c23\u7684\u547c\u5438\u6cd5\u80fd\u6709\u6548\u555f\u52d5\u526f\u4ea4\u611f\u795e\u7d93<\/strong>\uff0c\u5e36\u4f86\u6df1\u5ea6\u653e\u9b06\uff0c\u662f\u7de9\u89e3\u7126\u616e\u548c\u5931\u7720\u7684\u7406\u60f3\u9078\u64c7\u3002\u7576\u4f60\u5410\u6c23\u7684\u6642\u9593\u6108\u9577\uff0c\u8eab\u9ad4\u6703\u9032\u5165\u66f4\u6df1\u7684\u4f11\u606f\u72c0\u614b\u3002<\/p>

    \"\"<\/a><\/div>\n

    \u7df4\u7fd2\u65b9\u6cd5\uff1a<\/strong><\/p>\n

      \n
    1. \u63a1\u53d6\u8212\u9069\u7684\u5750\u59ff\u6216\u5e73\u8eba<\/li>\n
    2. \u81ea\u7136\u5438\u6c23\uff0c\u9ed8\u6578 1-2-3-4<\/li>\n
    3. \u7de9\u6162\u5410\u6c23\uff0c\u9ed8\u6578 1-2-3-4-5-6<\/li>\n
    4. \u91cd\u8907 10-15 \u6b21<\/li>\n<\/ol>\n

      \u9019\u7a2e\u547c\u5438\u6bd4\u4f8b\uff08\u5982 4:6\u30012:4 \u6216 1:2\uff09\u7279\u5225\u9069\u5408\u7761\u524d\u7df4\u7fd2\uff0c\u6216\u5728\u58d3\u529b\u5927\u7684\u60c5\u6cc1\u4e0b\u7528\u65bc\u5feb\u901f\u5e73\u975c\u5fc3\u60c5\u3002<\/p>\n

      3. \u5ef6\u9577\u5438\u6c23<\/strong><\/h3>\n

      \u8207\u5ef6\u9577\u5410\u6c23\u76f8\u53cd\uff0c\u5ef6\u9577\u5438\u6c23\u7684\u547c\u5438\u6cd5\u80fd\u589e\u52a0\u80fd\u91cf\uff0c\u63d0\u5347\u8b66\u89ba\u6027\u548c\u6d3b\u529b\uff0c\u9069\u5408\u5728\u611f\u5230\u75b2\u5026\u6216\u9700\u8981\u63d0\u795e\u6642\u7df4\u7fd2\u3002\u9019\u7a2e\u65b9\u5f0f\u80fd\u523a\u6fc0\u4ea4\u611f\u795e\u7d93\uff0c\u8b93\u8eab\u9ad4\u9032\u5165\u66f4\u6e05\u9192\u3001\u6709\u6d3b\u529b\u7684\u72c0\u614b\u3002<\/p>\n

      \"Woman<\/p>

      \"\"<\/a><\/div>\n

      \u7df4\u7fd2\u65b9\u6cd5\uff1a<\/strong><\/p>\n

        \n
      1. \u63a1\u53d6\u633a\u76f4\u7684\u5750\u59ff<\/li>\n
      2. \u7de9\u6162\u6df1\u9577\u5730\u5438\u6c23\uff0c\u9ed8\u6578 1-2-3-4-5-6<\/li>\n
      3. \u81ea\u7136\u5410\u6c23\uff0c\u9ed8\u6578 1-2-3-4<\/li>\n
      4. \u91cd\u8907 10 \u6b21\uff0c\u6ce8\u610f\u4e0d\u8981\u904e\u5ea6\u63db\u6c23<\/li>\n<\/ol>\n

        \u9019\u7a2e\u547c\u5438\u6bd4\u4f8b\u9069\u5408\u65e9\u6668\u7df4\u7fd2\uff0c\u6216\u5728\u4e0b\u5348\u80fd\u91cf\u4f4e\u8c37\u6642\u7528\u4f86\u63d0\u632f\u7cbe\u795e\u3002<\/p>\n

        \u627e\u5230\u5c6c\u65bc\u4f60\u7684\u547c\u5438\u6a21\u5f0f<\/h2>\n

        \u6bcf\u500b\u4eba\u7684\u8eab\u9ad4\u548c\u9700\u6c42\u90fd\u662f\u7368\u7279\u7684\uff0c\u56e0\u6b64\u503c\u5f97\u82b1\u6642\u9593\u63a2\u7d22\u4e0d\u540c\u7684\u547c\u5438\u6bd4\u4f8b\uff0c\u627e\u51fa\u6700\u9069\u5408\u81ea\u5df1\u7684\u65b9\u5f0f\u3002\u96a8\u8457\u7df4\u7fd2\u7684\u6df1\u5165\uff0c\u4f60\u6703\u767c\u5c55\u51fa\u66f4\u654f\u92b3\u7684\u81ea\u6211\u89ba\u5bdf\uff0c\u80fd\u5920\u6839\u64da\u7576\u4e0b\u9700\u6c42\u9748\u6d3b\u8abf\u6574\u547c\u5438\u6a21\u5f0f\u3002<\/p>\n

        \u4f60\u53ef\u4ee5\u5617\u8a66\u8a18\u9304\u4e0d\u540c\u60c5\u7dd2\u72c0\u614b\u4e0b\uff0c\u5404\u7a2e\u547c\u5438\u6bd4\u4f8b\u7684\u6548\u679c\uff1a<\/p>\n

          \n
        • \u5728\u7126\u616e\u6642\uff0c1:2 \u7684\u6bd4\u4f8b\u662f\u5426\u5e36\u4f86\u5e73\u975c\uff1f<\/li>\n
        • \u5728\u75b2\u5026\u6642\uff0c2:1 \u7684\u6bd4\u4f8b\u662f\u5426\u589e\u52a0\u80fd\u91cf\uff1f<\/li>\n
        • \u5728\u51a5\u60f3\u524d\uff0c1:1 \u7684\u6bd4\u4f8b\u662f\u5426\u5e6b\u52a9\u96c6\u4e2d\u6ce8\u610f\u529b\uff1f<\/li>\n<\/ul>\n

          \u900f\u904e\u9019\u7a2e\u5be6\u9a57\u6027\u7684\u7df4\u7fd2\uff0c\u4f60\u80fd\u9010\u6f38\u8a8d\u8b58\u81ea\u5df1\u7684\u8eab\u9ad4\uff0c\u5efa\u7acb\u4e00\u5957\u500b\u4eba\u5316\u7684\u547c\u5438\u7b56\u7565\u3002<\/p>\n

          \u745c\u73c8\u547c\u5438\u6642\u76844\u500b\u9ec3\u91d1\u539f\u5247<\/h2>\n

          \u6b63\u78ba\u7684\u547c\u5438\u59ff\u52e2\u548c\u6280\u5de7\u80fd\u6700\u5927\u5316\u745c\u73c8\u547c\u5438\u7684\u76ca\u8655\uff0c\u540c\u6642\u907f\u514d\u53ef\u80fd\u7684\u4e0d\u9069\u548c\u5931\u8aa4\u3002\u4ee5\u4e0b\u5e7e\u9ede\u7d30\u7bc0\u5f80\u5f80\u88ab\u5ffd\u8996\uff0c\u537b\u80fd\u5927\u5e45\u63d0\u5347\u7df4\u7fd2\u54c1\u8cea\u3002<\/p>\n

          1.\u7528\u9f3b\u5b50\u547c\u5438\uff0c\u800c\u4e0d\u662f\u53e3\u8154<\/strong><\/h3>\n

          \u5728\u5927\u591a\u6578\u745c\u73c8\u547c\u5438\u6cd5\u4e2d\uff0c\u6211\u5011\u5efa\u8b70\u4f7f\u7528\u9f3b\u5b50\u800c\u975e\u53e3\u8154\u547c\u5438\u3002\u9f3b\u5b50\u547c\u5438\u6709\u591a\u91cd\u597d\u8655\uff1a\u9f3b\u6bdb\u80fd\u904e\u6ffe\u7a7a\u6c23\u4e2d\u7684\u7070\u5875\u548c\u6709\u5bb3\u7269\u8cea\uff1b\u9f3b\u8154\u80fd\u52a0\u6fd5\u548c\u52a0\u6eab\u5438\u5165\u7684\u7a7a\u6c23\uff0c\u4fdd\u8b77\u547c\u5438\u9053\uff1b\u9f3b\u5b50\u547c\u5438\u80fd\u4fc3\u9032\u4e00\u6c27\u5316\u6c2e\u7684\u7522\u751f\uff0c\u9019\u7a2e\u6c23\u9ad4\u80fd\u64f4\u5f35\u8840\u7ba1\uff0c\u6539\u5584\u8840\u6db2\u5faa\u74b0\uff1b\u9f3b\u5b50\u547c\u5438\u80fd\u81ea\u7136\u8abf\u7bc0\u547c\u5438\u901f\u5ea6\uff0c\u9632\u6b62\u904e\u5ea6\u63db\u6c23\u3002\u9664\u975e\u7279\u5b9a\u547c\u5438\u6cd5\u660e\u78ba\u8981\u6c42\u4f7f\u7528\u53e3\u8154\uff0c\u5426\u5247\u76e1\u91cf\u4fdd\u6301\u9f3b\u5b50\u547c\u5438\u3002<\/p>\n

          2.\u653e\u9b06\u80a9\u8180\u548c\u9838\u90e8<\/strong><\/h3>\n

          \u8a31\u591a\u4eba\u5728\u6df1\u547c\u5438\u6642\u4e0d\u81ea\u89ba\u5730\u8073\u80a9\u6216\u7dca\u7e43\u9838\u90e8\uff0c\u53ea\u662f\u6c92\u6709\u5bdf\u89ba\u5230\u3002\u9019\u500b\u7fd2\u6163\u4e0d\u50c5\u6703\u9650\u5236\u547c\u5438\u7684\u6df1\u5ea6\uff0c\u9084\u53ef\u80fd\u9020\u6210\u808c\u8089\u4e0d\u9069\u548c\u75b2\u52de\u3002\u6b63\u78ba\u7684\u59ff\u52e2\u61c9\u8a72\u662f\uff1a\u80a9\u8180\u81ea\u7136\u4e0b\u6c89\uff0c\u9060\u96e2\u8033\u6735\uff1b\u9838\u90e8\u4fdd\u6301\u9577\u76f4\u4f46\u653e\u9b06\uff1b\u81c9\u90e8\u8868\u60c5\u67d4\u548c\uff0c\u4e0b\u984e\u653e\u9b06\uff1b\u6574\u500b\u4e0a\u534a\u8eab\u4fdd\u6301\u633a\u76f4\u4f46\u4e0d\u50f5\u786c\u3002\u5b9a\u671f\u6aa2\u67e5\u8eab\u9ad4\u9019\u4e9b\u90e8\u4f4d\u7684\u7dca\u5f35\u72c0\u6cc1\uff0c\u5fc5\u8981\u6642\u9032\u884c\u8abf\u6574\u3002<\/p>\n

          <\/figure>\n

          3.\u4fdd\u6301\u5c0d\u547c\u5438\u904e\u7a0b\u7684\u89ba\u77e5<\/strong><\/h3>\n

          \u745c\u73c8\u547c\u5438\u4e0d\u50c5\u50c5\u662f\u6a5f\u68b0\u6027\u5730\u63a7\u5236\u547c\u5438\u7bc0\u594f\uff0c\u66f4\u91cd\u8981\u7684\u662f\u4fdd\u6301\u5c0d\u547c\u5438\u904e\u7a0b\u7684\u89ba\u77e5\u3002\u7df4\u7fd2\u6642\uff0c\u53ef\u4ee5\u5c08\u6ce8\u65bc\u6c23\u606f\u9032\u51fa\u9f3b\u8154\u7684\u611f\u89ba\u3001\u80f8\u90e8\u548c\u8179\u90e8\u7684\u64f4\u5f35\u8207\u6536\u7e2e\u3001\u547c\u5438\u8072\u97f3\u7684\u5fae\u5999\u8b8a\u5316\u3001\u547c\u5438\u5c0d\u8eab\u9ad4\u5404\u90e8\u4f4d\u7684\u5f71\u97ff\uff0c\u4ee5\u53ca\u547c\u5438\u8207\u601d\u7dd2\u3001\u60c5\u7dd2\u4e4b\u9593\u7684\u806f\u7e6b\u3002\u9019\u7a2e\u5c08\u6ce8\u7684\u89ba\u77e5\u5c07\u745c\u73c8\u547c\u5438\u5f9e\u7c21\u55ae\u7684\u751f\u7406\u7df4\u7fd2\u63d0\u5347\u70ba\u6df1\u5ea6\u7684\u51a5\u60f3\u9ad4\u9a57\u3002<\/p>\n

          4.\u5faa\u5e8f\u6f38\u9032\uff0c\u5c0a\u91cd\u8eab\u9ad4\u9650\u5236<\/strong><\/h3>\n

          \u745c\u73c8\u547c\u5438\u8a13\u7df4\u662f\u4e00\u9580\u6f38\u9032\u7684\u4fee\u7149\u3002\u5c24\u5176\u5c0d\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u904e\u5ea6\u52c9\u5f37\u53ef\u80fd\u5c0e\u81f4\u982d\u6688\u3001\u904e\u5ea6\u63db\u6c23\u6216\u4e0d\u9069\u3002\u5efa\u8b70\u6309\u7167\u4ee5\u4e0b\u539f\u5247\u5faa\u5e8f\u6f38\u9032\uff1a\u5f9e\u57fa\u790e\u7684\u8179\u5f0f\u547c\u5438\u958b\u59cb\uff0c\u5f85\u719f\u7df4\u5f8c\u518d\u5617\u8a66\u66f4\u8907\u96dc\u7684\u6280\u5de7\uff1b\u958b\u59cb\u6642\u63a7\u5236\u547c\u5438\u7684\u6642\u9593\u4e0d\u8981\u592a\u9577\uff0c\u53ef\u5f9e 4 \u79d2\u5438\u6c23\u30014 \u79d2\u5410\u6c23\u958b\u59cb\uff1b\u6bcf\u6b21\u7df4\u7fd2\u7684\u6642\u9593\u7531\u77ed\u6f38\u9577\uff0c\u53ef\u5f9e 5 \u5206\u9418\u9010\u6f38\u589e\u52a0\u5230 15-20 \u5206\u9418\uff1b\u5bc6\u5207\u95dc\u6ce8\u8eab\u9ad4\u53cd\u61c9\uff0c\u5982\u6709\u4e0d\u9069\u7acb\u5373\u505c\u6b62\uff1b\u5c0a\u91cd\u81ea\u5df1\u7684\u6975\u9650\uff0c\u4fdd\u6301\u8010\u5fc3\u548c\u4e00\u81f4\u6027\u3002\u8a18\u4f4f\uff0c\u745c\u73c8\u547c\u5438\u662f\u4e00\u751f\u7684\u7df4\u7fd2\uff0c\u800c\u975e\u901f\u6210\u7684\u6280\u5de7\u3002<\/p>\n

          5 \u500b\u9032\u968e\u745c\u73c8\u547c\u5438\u6cd5\u63a2\u7d22<\/h2>\n

          1.\u4ea4\u66ff\u9f3b\u5b54\u547c\u5438 (Nadi Shodhana)<\/strong><\/h3>\n

          \"Two<\/p>\n

          \u88ab\u7a31\u70ba\u300c\u80fd\u91cf\u901a\u9053\u6de8\u5316\u300d\u7684\u547c\u5438\u6cd5\uff0c\u80fd\u5e73\u8861\u5de6\u53f3\u8166\u3001\u8abf\u548c\u9670\u967d\u80fd\u91cf\u3002<\/p>\n

            \n
          • \u6548\u679c<\/strong>\uff1a\u5e73\u975c\u5fc3\u9748\u3001\u6539\u5584\u5c08\u6ce8\u529b\u3001\u5e73\u8861\u5927\u8166\u5169\u534a\u7403\u3001\u964d\u4f4e\u7126\u616e<\/li>\n
          • \u9069\u5408\u6642\u6a5f<\/strong>\uff1a\u51a5\u60f3\u524d\u3001\u9700\u8981\u5e73\u975c\u5fc3\u60c5\u6642\u3001\u6c7a\u7b56\u524d<\/li>\n<\/ul>\n

            2.\u8056\u5149\u547c\u5438 (Ujjayi)<\/strong><\/h3>\n

            \u53c8\u7a31\u300c\u52dd\u5229\u547c\u5438\u300d\u6216\u300c\u6d77\u6d0b\u547c\u5438\u300d\uff0c\u662f\u745c\u73c8\u9ad4\u4f4d\u6cd5\u7df4\u7fd2\u4e2d\u6700\u5e38\u7528\u7684\u547c\u5438\u65b9\u5f0f\u3002<\/p>\n

              \n
            • \u6548\u679c<\/strong>\uff1a\u4fc3\u9032\u5c08\u6ce8\u3001\u589e\u52a0\u5167\u5728\u71b1\u91cf\u3001\u63d0\u5347\u8010\u529b\u3001\u5e73\u8861\u80fd\u91cf<\/li>\n
            • \u9069\u5408\u6642\u6a5f<\/strong>\uff1a\u745c\u73c8\u9ad4\u4f4d\u6cd5\u7df4\u7fd2\u6642\u3001\u9700\u8981\u5c08\u6ce8\u548c\u7a69\u5b9a\u6642<\/li>\n<\/ul>\n

              3.\u98a8\u7bb1\u5f0f\u547c\u5438 (Kapalabhati)<\/strong><\/h3>\n

              \u4e00\u7a2e\u632f\u596e\u6027\u7684\u547c\u5438\u6cd5\uff0c\u4ee5\u5feb\u901f\u6709\u529b\u7684\u547c\u6c23\u548c\u88ab\u52d5\u7684\u5438\u6c23\u70ba\u7279\u8272\u3002<\/p>\n

                \n
              • \u6548\u679c<\/strong>\uff1a\u6e05\u9192\u5927\u8166\u3001\u589e\u5f37\u80fd\u91cf\u3001\u6de8\u5316\u547c\u5438\u7cfb\u7d71\u3001\u5f37\u5316\u8179\u90e8\u808c\u8089<\/li>\n
              • \u9069\u5408\u6642\u6a5f<\/strong>\uff1a\u65e9\u6668\u3001\u611f\u5230\u660f\u6c89\u6642\u3001\u9700\u8981\u8fc5\u901f\u63d0\u5347\u80fd\u91cf\u6642<\/li>\n<\/ul>\n

                4.\u871c\u8702\u547c\u5438 (Bhramari)<\/strong><\/h3>\n

                \u6a21\u4eff\u871c\u8702\u55e1\u55e1\u8072\u7684\u547c\u5438\u6cd5\uff0c\u5c0d\u795e\u7d93\u7cfb\u7d71\u6709\u7acb\u5373\u7684\u93ae\u975c\u6548\u679c\u3002<\/p>\n

                  \n
                • \u6548\u679c<\/strong>\uff1a\u6e1b\u8f15\u7126\u616e\u548c\u61a4\u6012\u3001\u964d\u4f4e\u8840\u58d3\u3001\u6539\u5584\u5931\u7720\u3001\u7de9\u89e3\u982d\u75db<\/li>\n
                • \u9069\u5408\u6642\u6a5f<\/strong>\uff1a\u7761\u524d\u3001\u58d3\u529b\u5927\u6642<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

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