如何有效地呼吸來減輕壓力?

如何有效地呼吸來減輕壓力?

According to surveys of the American Psychological Association, the number of people suffering from stress has been increasing in recent years and has a significant impact on human health.

根據(jù)美國(guó)心理協(xié)會(huì)的調(diào)查，承受壓力的人數(shù)近年來不斷增加，對(duì)人類健康產(chǎn)生了重大影響。

Emily Guarnotta, a psychologist and psychologist in Merrick, New York, explains that many people are facing pressures in life that come from work, school, family and finance.

紐約梅里克市的心理學(xué)家和心理學(xué)家艾米麗•瓜諾塔解釋說，許多人在生活中面臨著來自工作、學(xué)校、家庭和經(jīng)濟(jì)方面的壓力。

Moreover, technology is growing and most people carry a smartphone with them. This has created a habit of frequently chatting or updating news on social networks, thereby accidentally reducing our rest time after stressful working hours.

此外，隨著科技的發(fā)展，大多數(shù)人都隨身攜帶智能手機(jī)。這養(yǎng)成了在社交網(wǎng)絡(luò)上頻繁聊天或更新新聞的習(xí)慣，從而意外地減少了我們?cè)诰o張的工作時(shí)間后的休息時(shí)間。

One of the most effective ways to manage stress is to perform breathing exercises. Research published in Breathe Magazine in 2017 also pointed to many other benefits of this technique such as lowering blood pressure and heart rate.

管理壓力最有效的方法之一是進(jìn)行呼吸練習(xí)。2017年發(fā)表在《呼吸》雜志上的研究也指出了這項(xiàng)技術(shù)的許多其他好處，比如降低血壓和心率。

Simple breathing exercises can help manage stress effectively.

簡(jiǎn)單的呼吸練習(xí)可以幫助有效地管理壓力。

Here are 6 breathing techniques experts recommend everyone to do to manage stress and create a sense of relaxation effectively:

下面是專家推薦給每個(gè)人的6種呼吸技巧，可以有效地管理壓力，創(chuàng)造一種放松的感覺:

Abdominal breathing

腹式呼吸

This is a famous breathing exercise and is popular with many people.

這是一種著名的呼吸練習(xí)，受到許多人的歡迎。

According to Jodie Skillicorn, a medical expert and a psychologist in Stow, Ohio, the technique is not only resistant to stress, but also proven to help people with chronic lung disease boost oxygen.

據(jù)俄亥俄州斯托市的醫(yī)學(xué)專家、心理學(xué)家喬迪·斯基霍恩說，這種方法不僅可以抵抗壓力，而且被證明可以幫助患有慢性肺病的人增加氧氣。

Breathe alternately each nose

兩個(gè)鼻孔交替呼吸

Breathing alternately each nose, also known as Nadi Shodhana Pranayama in Sanskrit, can help reduce stress and improve cardiovascular function.

兩個(gè)鼻孔交替呼吸，也被稱為Nadi Shodhana呼吸法，在梵語(yǔ)中，可以幫助減少壓力和改善心血管功能。

This method of breathing has been around for a long time. They have many health benefits, including reducing stress, lowering heart rate, controlling blood pressure and improving cardiovascular function. Guarnotta explained that breathing in each nose can potentially affect the sympathetic nervous system, which is responsible for calming the body after stressful reactions.

這種呼吸方法已經(jīng)存在很長(zhǎng)時(shí)間了。它們對(duì)健康有很多好處，包括減輕壓力、降低心率、控制血壓和改善心血管功能。瓜諾塔解釋說，用兩個(gè)鼻孔呼吸可能會(huì)影響交感神經(jīng)系統(tǒng)，而交感神經(jīng)系統(tǒng)負(fù)責(zé)在緊張反應(yīng)后讓身體平靜下來。

Breathing method 4-7-8

4-7-8呼吸法

This breathing exercise is based on a yoga technique called Pranayama. Like breathing through each nose, they stimulate the sympathetic nervous system, thereby regaining composure and creating a sense of relaxation. According to Dr. Guarnotta, this technique also increases the amount of oxygen in the lungs and is beneficial for people who are insomnia.

這種呼吸練習(xí)是基于一種叫做調(diào)息的瑜伽技巧。就像用每個(gè)鼻子呼吸一樣，它們刺激交感神經(jīng)系統(tǒng)，從而恢復(fù)鎮(zhèn)靜，創(chuàng)造一種放松的感覺。據(jù)瓜諾塔醫(yī)生說，這項(xiàng)技術(shù)還能增加肺部的氧氣量，對(duì)失眠的人有益。

Method breathing box

呼吸箱法

This deep breathing technique is simple but powerful. Like other breathing exercises, they promote a sense of relaxation by dispelling negative thoughts.

這個(gè)深呼吸技巧很簡(jiǎn)單，但是很有力量。像其他呼吸練習(xí)一樣，它們通過驅(qū)散消極的想法來促進(jìn)放松。

Left nose breathing method

左鼻呼吸法

If you feel stressed at work, take a break and take a few minutes to practice this breathing technique.

如果你在工作中感到壓力，休息一下，花幾分鐘練習(xí)一下這種呼吸技巧。

If you feel extremely nervous and stressed, expert Skillicorn advises that people should look to breathing techniques as a variation of this alternate breathing method.

如果你感到極度緊張和壓力，專家Skillicorn建議人們應(yīng)該把呼吸技術(shù)作為這種交替呼吸法的一種變體。

Left breathing is helpful in controlling negative emotions because the left brain often creates repetitive thoughts, which in turn contributes to undue stress.

左呼吸有助于控制負(fù)面情緒，因?yàn)樽竽X經(jīng)常會(huì)產(chǎn)生重復(fù)的想法，從而導(dǎo)致過度的壓力。

Method of increasing breathing

增加呼吸法

This breathing technique is a variant of the box breathing method. The main difference is that you will slowly increase the time you inhale and exhale to reach the ideal level: Five seconds in and five out. This breathing method balances the nervous system, making the nervous system more flexible and adaptable.

這種呼吸技巧是盒式呼吸法的一種變體。主要的區(qū)別是，你將慢慢增加你的吸氣和呼氣的時(shí)間，以達(dá)到理想的水平:5秒進(jìn)，5秒出。這種呼吸方法平衡了神經(jīng)系統(tǒng)，使神經(jīng)系統(tǒng)更加靈活和適應(yīng)性強(qiáng)。