第2513期:Deep Breathing Can Reduce Stress, Anxiety(2)
“If you set a priority for yourself ... you can make the time,” Deleveaux said. “如果你为自己设定优先事项……你就能腾出时间，”德莱沃说。 With one breathing exercise, she breaths in through one nostril and then out through the other. She uses a thumb or forefinger to hold one nostril closed at a time. 在一次呼吸练习中，她通过一个鼻孔吸气，然后通过另一个鼻孔呼气。她用拇指或食指一次闭合一个鼻孔。 “It relaxes my mind. It makes my mind so full of ease. It brings you back to the present moment,” she added. “它让我的心情放松。这让我的心里充满了轻松。它会让你回到当下，”她补充道。 To get ahead of anxiety before starting her workday, sales representative Lindsay Carlisle of Michigan does breathing exercises with her seven-year-old daughter during their drive to school. They breathe in for seven counts, hold their breath for five, and then breathe out for seven counts. They repeat this several times. 为了在开始工作日之前消除焦虑，密歇根州的销售代表 Lindsay Carlisle 在开车去学校的路上与她 7 岁的女儿一起进行呼吸练习。他们吸气数七下，屏住呼吸五下，然后呼气七下。他们重复了几次。 “Throughout that process, my shoulders start to drop on their own, and it really is calming,” Carlisle said. “在整个过程中，我的肩膀开始自行下垂，这真的很平静，”卡莱尔说。 Suze Yalof Schwartz was an overworked magazine editor when her mother-in-law taught her a three-minute meditation method. 苏兹·亚洛夫·施瓦茨 (Suze Yalof Schwartz) 是一名过度劳累的杂志编辑，她的婆婆教她三分钟冥想方法。 Yalof Schwartz says it changed her life. She left her career and founded Unplug Meditation, a Santa Monica, California, company with a meditation studio, an app, and programs for corporate customers. 亚洛夫·施瓦茨说这改变了她的生活。她放弃了自己的职业生涯，创立了 Unplug Meditation，这是一家位于加利福尼亚州圣莫尼卡的公司，拥有冥想工作室、应用程序和面向企业客户的项目。 “When we slow down our breath, we send a signal to our brain that everything’s OK, even when it’s not,” she said. “当我们放慢呼吸时，我们会向大脑发出一个信号，表明一切都很好，即使情况并非如此，”她说。 Another 16-second breathing exercise is called box breathing. You breathe in for four counts, hold for four, breathe out for four counts and hold for another four. Yalof Schwartz has taught it to people in stressful jobs including firefighters, police and doctors. 另一种 16 秒呼吸练习称为箱式呼吸。吸气数四下，屏住四下，呼气四下，再屏住四下。亚洛夫·施瓦茨（Yalof Schwartz）向消防员、警察和医生等从事高压力工作的人传授了这一方法。 “It is the best thing that you can do at work before you have a meeting, before you send out an email that you wish you didn’t send, before you have a difficult conversation, because it just calms you down, gets rid of your negative energy,” she said. “这是你在工作中可以做的最好的事情，在你开会之前，在你发送一封你希望没有发送的电子邮件之前，在你进行一场艰难的谈话之前，因为它只会让你平静下来，摆脱困境 你的负能量，”她说。 Employers such as Coca-Cola, Mattel and Netflix have used Unplug Meditation to teach breathing or meditation. 可口可乐、美泰和 Netflix 等雇主已使用 Unplug Meditation 来教授呼吸或冥想。 It is not always easy for workers to find space for deep breathing exercises. For example, salespeople often work alongside their customers. Yalof Schwartz suggests doing breathing exercises when making a sale or organizing items. 对于工人来说，找到进行深呼吸练习的空间并不总是那么容易。例如，销售人员经常与客户一起工作。亚洛夫·施瓦茨建议在销售或整理物品时进行呼吸练习。 Carlisle, the sales representative, sets a timer on her phone telling her to breathe deeply. She also keeps a note near her computer that simply says “Breathe.” 销售代表卡莱尔在手机上设置了一个计时器，告诉她深呼吸。她还在电脑旁边放了一张纸条，上面写着“呼吸”。 “The anxiety is always going to be there,” Carlisle said. “But at least I know I have one small tool. ... It sounds so simple and silly, but it works.” “焦虑总是存在的，”卡莱尔说。“但至少我知道我有一个小工具。......这听起来很简单又愚蠢，但它确实有效。”
