以幫助你在60秒內(nèi)入睡的呼吸技巧

Tumblr上有人分享了一個(gè)呼吸技巧，可以幫助你在60秒內(nèi)入睡，很多人說(shuō)這個(gè)方法很有效

Tumblr is, without a doubt, a cornucopia of endless content which varies from funny to serious, from political to comical, from sad to uplifting. There’s plenty of art, tutorials, debates, and, of course, plenty of ‘tips and tricks’ as well as ‘life hacks’ of varying effectiveness. Not too long ago, a set of gifs started making the rounds, with a claim that the technique presented could help people ‘fall asleep in 60 seconds’. Users were definitely intrigued and set out to see if it works.

毫無(wú)疑問，Tumblr是一個(gè)無(wú)窮無(wú)盡內(nèi)容的寶庫(kù)，內(nèi)容從有趣到嚴(yán)肅，從政治到滑稽，從悲傷到振奮。書中有大量的藝術(shù)、教程、辯論，當(dāng)然，也有很多不同效果的“小貼士和技巧”以及“生活小竅門”。不久前，一組gif圖片流傳開來(lái)，聲稱這種技術(shù)可以幫助人們“在60秒內(nèi)入睡”。用戶們對(duì)此很感興趣，并開始觀察它是否有效。

The breathing technique is called ‘4-7-8’ and is designed to help people calm down

這種呼吸技術(shù)被稱為“4-7-8”，旨在幫助人們平靜下來(lái)

The gifs were taken from a video made by Dr. Andrew Weil and the breathing technique shown is called the ‘4-7-8’ breathing technique. Does it really help people fall asleep in minutes? Dr. Weil claims that this technique can help in certain scenarios like dealing with stress and anxiety, as well as helping people fall asleep easier. Although it might require additional practice to easily incorporate the exercise into daily life, the doctor claims that it is one of the easiest little moves to help calm your nerves.

這些動(dòng)圖取自安德魯·韋爾博士制作的一段視頻，視頻中展示的呼吸技術(shù)被稱為“4-7-8”呼吸技術(shù)。它真的能在幾分鐘內(nèi)幫助人們?nèi)胨瘑?韋爾博士稱，這項(xiàng)技術(shù)可以在某些情況下起到幫助作用，比如應(yīng)對(duì)壓力和焦慮，以及幫助人們更容易入睡。雖然這可能需要額外的練習(xí)才能輕松地將鍛煉融入日常生活，但醫(yī)生稱這是幫助你放松神經(jīng)的最簡(jiǎn)單的小動(dòng)作之一。

Press the tip of your tongue against the hard ridge behind your upper front teeth and keep it there

用舌尖抵住上門牙后面的硬脊，保持在那里

Exhale all your breath out

呼氣

Inhale, quietly, through your nose for four seconds

用鼻子輕輕地吸氣四秒鐘

Hold the breath for seven seconds (or counts, if it’s too slow for you)

屏住呼吸7秒鐘(如果你覺得太慢，也可以數(shù)一數(shù))

It is said that the time to do this exercise is not important, it’s the ratio of 4-7-8 that should always be important. One can either slow down or speed up according to what works for them, just keep in mind that breathing out should take two times longer than breathing in.

據(jù)說(shuō)做這個(gè)練習(xí)的時(shí)間并不重要，重要的應(yīng)該是4-7-8的比例。一個(gè)人可以根據(jù)對(duì)他們有效的方法來(lái)放慢或加快速度，只要記住，呼氣應(yīng)該比吸氣多花兩倍的時(shí)間。

Exhale completely through your mouth, making a whooshing sound, for 8 seconds (or counts)

用嘴完全呼氣，發(fā)出嗖嗖聲，持續(xù)8秒(或數(shù)秒)

Of course, Tumblr users were amazed by such claims so they decided to try the technique themselves and report the results. While some had minimum impact, others claimed that it helped them fall asleep. There were also those who said that it helped them manage their anxiety and even one user who reported that she uses the technique to help her as an actress. Quite interesting experiences!

當(dāng)然，Tumblr用戶對(duì)這種說(shuō)法感到驚訝，所以他們決定自己嘗試這種技術(shù)，并報(bào)告結(jié)果。雖然其中一些影響最小，但另一些人聲稱它有助于他們?nèi)胨?。也有人說(shuō)，這種方法幫助他們控制焦慮，甚至有一位用戶說(shuō)，她用這種方法幫助自己成為一名演員。很有趣的經(jīng)歷!

Image credits: Melissa Peterson (not the actual photo)