目的：長期承壓的運動員是猝死及憂鬱症的高好發族群，並可能因健康受損而影響其運動表現，而優秀的運動員善用各種減壓技巧，使焦慮降低進而提升運動表現。許多研究已證實慢呼吸能降低焦慮、調節自律神經，但針對個人開放型運動員以呼吸訓練作為心理壓力調適的研究相當有限，本研究將以自我專注呼吸法（Self-Focus Breath Training, SFBT）對桌球運動員進行四周介入，探討 SFBT 對桌球運動員壓力調適的影響。方法：研究對象為 8 位國立成功大學桌球校隊球員（男、女各 4 位，平均年齡為 20.6±1.92歲），研究設計採單組前後測，所測量指標包含：生理指標以心率變異（Heart Rate Variability, HRV）分析儀測量壓力指數（Baevsky Stress Index, SI）、情緒反應靈活度（SNDD）、放鬆指數（rmssd），及活力指數（Total Power, TP）；心理指標以盤斯心情量表（POMS）評估焦慮與疲倦；行爲指標以匹茲堡睡眠量表（PSQI）評估睡眠品質。研究分析採魏克生符號等級檢定，比較前後測結果的差異。結果： SFBT 對整體睡眠品質、熟睡度及白天精神狀況表現達到顯著（? < .05），對整體的焦慮疲倦、心率變異未達顯著，可能是參與者前測表現相當良好，進步改善空間有限；然而，其中一名參與者的前測壓力指數大於 150，後測時的睡眠品質和心率變異皆有明顯進步。結論：參與者超過半數有睡眠障礙，經過四周 SFBT 介入後，睡眠品質達到改善，其中一位前測壓力偏高者，在後測時的心率變異有明顯進步。期待未來研究能加大樣本數，並挑選壓力指數偏高的參與者再作進一步研究。

Prolonged stress in athletes can increase the risk of sudden death and depression, negatively impacting performance. This study assessed the effects of Self-Focus Breath Training (SFBT) on stress in table tennis players from National Cheng Kung University over four weeks. The participants included 4 males and 4 females, with an average age of 20.6±1.92. The study design was a single-group pretest-posttest. The measured indicators included: physiological indicators such as Stress Index (Baevsky Stress Index, SI), time-domain analysis (SNDD, rmssd), and frequency-domain analysis Total Power (TP), measured by heart rate variability (HRV) analysis; psychological indicators such as anxiety and fatigue assessed by the Profile of Mood States (POMS); and behavioral indicators such as sleep quality evaluated by the Pittsburgh Sleep Quality Index (PSQI). SFBT had a significant effect (? < .05) on overall sleep quality, sleep depth, and daytime energy levels. However, it didn’t show significant effects on overall anxiety, fatigue, or HRV. In pretest, six out of eight participants showed sleep disorders, after four weeks of SFBT intervention, their sleep quality was improved. It showed SFBT could improve the sleep quality in short term, but not emotion and HRV. Future research should increase the sample size and select participants with higher stress indices for further studies.

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