大耳朵每日學英語20151022


4 Breathing Techniques That Can Relieve Stress in 10 Minutes or Less

4個10分鍾內減壓的呼吸技巧

A lot of us experience lack of sleep and stress most of the time due to being overworked and having a lot of pressure from our daily lives. The fast-paced world of the city can make people living there feel overwhelmed. The pollution and busy urban life also can contribute to stressful feelings. It could be expensive to take a trip into the spa or massage parlor every now and then. Although massages are therapeutic and designed to reduce stress, many people avoid them because of the cost. They usually aren’t covered by insurances. How much more if you would want a vacation spree just to be able to relax? The quickest way to relax does not really need you to spend some money because all you would need is a pair of lungs.You also can exercise regularly, but unless you ride your bike or run, you’ll have to get a health club membership, another expense you might not have.

我們許多人有過缺乏睡眠、感到有壓力的經曆,這大多是由於勞累過度和日常生活中有許多壓力造成的。城市裏的快節奏生活會讓人們過度勞累地生活。汙染和繁忙的城市生活也能增加壓力感。不時去水療所或按摩店放鬆的話花費會很昂貴。盡管按摩能治療並旨在減少壓力,但許多人因為其花費而放棄了它。通常沒有覆蓋這個的保險。多少次你想要一個假期狂歡隻是為了能夠放鬆?最快的放鬆方法並不真的需要你花錢,因為你所需要就是一對肺。你還可以定期鍛煉,但是除非你去騎自行車或跑步,你得有一個健康俱樂部會員證,這是你可能並沒有的另一項花費。

Still, you need to find ways to reduce your stress. Having stress leads to heart disease and stroke, circulation problems, addictions and other medical maladies.These breathing techniques can help you relax in just 10 minutes or even less.

但你仍然需要找到減輕壓力的方法。有壓力會導致心髒病和中風,血液循環問題,成癮或其它醫學問題。這些呼吸技巧可以幫助你在10分鍾或更多時間內放鬆下來。

1.Practice Sama Vritti or “Equal Breathing”

練習Sama Vritti 或“均等呼吸法”

This method is the simplest of the four but proves very effective nonetheless. Simply inhale for four counts, then exhale with the same number of counts through the nose. The activity will add some resistance to your breath. As soon as you get used to the equal breathing technique, you can then try to increase the number of counts between inhaling to exhaling (up to six or eight counts) depending on your level of comfort.

這個方法盡管是4個方法中最簡單的,但被證明非常有效。隻需吸氣4次,然後用相同的次數通過鼻子呼氣。這個活動會增加一些你的呼吸阻力。一旦你得到均等呼吸法的技巧,那你就可以嚐試增加吸氣到呼氣之間的次數(上升到6或8次),這取決於你的舒適水平。

This technique is very effective when you are about to sleep and you need to relax your mind and body.

在你想要睡覺和需要放鬆身心的時候,這個技巧非常有效。

2.Use the Abdominal Breathing Technique

使用腹式呼吸技巧


This technique is done with a hand on the chest and the other on the belly. Start with a deep breath through your nose and feel your diaphragm inflate to create enough room for air to enter the lungs. Six to ten deep breaths per minute are enough and it is advisable to perform this activity for at least 10 minutes a day.

這個技巧通過將一隻手放在胸部或腹部其它地方上完成的。通過鼻子做一次深呼吸開始,感受到你的隔膜已經創造了足夠空間讓空氣進入肺部。每分鍾6到10次深呼吸足夠了,建議你一天中至少有10分鍾做這個活動。

Try this breathing technique before plungeing into a stressful activity such as an exam or a business meeting.

試著在像一場考試或一場商業會議這樣會讓肺部感到壓力的活動中使用這一呼吸技巧。

3.Try Kapalabhati or “Skull Shining Breath”

嚐試Kapalabhati 或“聖光調息法”

This is done by taking a slow yet long inhalation, followed by a quick, strong exhalation drawn from the lower belly. The moment you are already comfortable with the contraction, try increasing the pace from a one inhale-exhale combination up to a total of 10 breaths — then, you will eventually maximize this breathing technique.

這一方法通過一個緩慢而長期的吸氣,接著從腹部較低處做一個快速、有力的呼氣來完成。當你適應這種收縮後,試著增加節奏,從1個 吸氣—呼氣周期增加到10個周期—然後,最終你會最大化利用這一呼吸技巧。

This method is best done a few minutes after waking up in order to warm the body up.

這個方法最好在醒來後幾分鍾做,以便讓身體活躍起來。

4.Perform Nadi Shodhana or “Alternate Nostril Breathing”

練習Nadi Shodhana或“清理經絡調息”

This breathing technique is said to unite both sides of the brain, resulting in calmness and total balance in an individual. It’s done by holding a thumb to one of your nostrils, then inhaling deeply through the uncovered nostril. At the peak of the inhalation, cover the uncovered nostril with any of your available fingers. Then, release the thumb in order to exhale through the previously covered nostril. Repeat the process and alternate sides every now and then.

據說這個呼吸方法能聯合大腦兩邊,讓個人冷靜下來,達到一種平衡狀態。通過將一個拇指放在你的一個鼻孔處,然後通過沒被堵住的鼻孔做一個深吸氣。在吸氣的最高處,用任何可用的手指覆蓋住這個未被覆蓋的鼻孔。然後,釋放拇指以便通過之前被蓋住的鼻孔呼氣。重複這個過程並不時交替換邊。

This breathing technique is ideal to perform whenever you need to focus on a task. It might feel strange, but it works. Mastering this will ensure you have the balance that you seek, thus relieving stress.

不論何時你需要專注於任務時,這個呼吸技巧完美適合。這可能感覺有點兒奇怪,但很有用。掌握這一技巧能確保你擁有你尋找的平衡,從而減輕壓力。

Try these breathing techniques to keep you from getting overwhelmed or stressed. However, don’t forget other stress relievers, such as: exercising, yoga, shopping, being with your spouse for a special night, dancing, cooking a special meal, working in your garden and reading. The breathing techniques help and are necessary for the health of your lungs, but they are meant to complement other methods, not replace them.

嚐試這些呼吸技巧,讓自己遠離度過勞累和壓力。然而,不要忘了其它減輕壓力的方法,如:鍛煉,瑜伽,購物,和你的配偶一起度過一個特別夜晚,跳舞,做一頓特別的食物,在你的花園工作和閱讀。這些呼吸技巧幫助而且對於肺部健康很有必要,但它們是為了補充其它方法而不是代替它們。



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