緊張時(shí)為什么要深呼吸

You've probably heard the advice to take a deep breath if you've ever felt anxious. Come to find out, there's a good reason behind this suggestion, as breathing exercises are a healthy way to cope with anxiety (via Mayo Clinic).

如果你曾經(jīng)感到焦慮，你可能聽(tīng)過(guò)這樣的建議:深呼吸。現(xiàn)在我們來(lái)看看這個(gè)建議背后的原因，因?yàn)楹粑毩?xí)是一種應(yīng)對(duì)焦慮的健康方式。

How you breathe affects your entire body, which is why it's important to be aware of how you are doing it. Deep breathing is one of the best ways to help your body relieve tension. According to experts, when you take a deep breath, you are telling your brain to relax, which in turn delivers the message to your body (via University of Michigan Medicine). Taking deep breaths when you feel stressed can decrease high blood pressure and a rapid heart rate.

呼吸會(huì)影響你的整個(gè)身體，這就是為什么要你知道如何呼吸的重要性。深呼吸是幫助身體緩解緊張的最好方法之一。專(zhuān)家表示，當(dāng)深呼吸時(shí)，你是在告訴你的大腦放松，這反過(guò)來(lái)又把信息傳遞給你的身體。當(dāng)你感到有壓力時(shí)，深呼吸可以降低高血壓和快速的心率。

On the other hand, shallow breathing, which uses the chest muscles instead of the diaphragm to do most of the breathing, can increase stress because the lower part of the lungs do not receive enough oxygen. This lack of oxygen often leads to stress and anxiety (via Harvard Health Publishing).

另一方面，使用胸部肌肉而不是隔膜來(lái)完成大部分呼吸的淺呼吸會(huì)增加壓力，因?yàn)榉蔚南虏繘](méi)有得到足夠的氧氣。這種缺氧通常會(huì)導(dǎo)致壓力和焦慮。

Many forms of breathing exercises work to lower anxiety. Some of them involve movement, but others are quite simple and can be done almost anywhere.

很多形式的呼吸練習(xí)都能降低焦慮。其中一些涉及運(yùn)動(dòng)，但其他一些則相當(dāng)簡(jiǎn)單，幾乎可以在任何地方做。

One way to lower anxiety is to focus on your exhalation while taking deep breaths. According to Healthline, exhaling is the part of breathing that signals the body to relax. Begin with a thorough exhale and let your lungs fill back up naturally for several minutes.

減輕焦慮的一種方法是在深呼吸的同時(shí)專(zhuān)注于你的呼氣。根據(jù)Healthline的說(shuō)法，呼氣是向身體發(fā)出放松信號(hào)的一部分。從一個(gè)徹底的呼氣開(kāi)始，讓你的肺自然充盈幾分鐘。

Another way to manage anxiety is to practice diaphragm breathing, which allows your lungs to fill completely with oxygen. A good way to practice this exercise is to lie down on your back with one palm on your chest and one on your belly. Inhale by using your stomach muscles while keeping your chest still. Practice for ten minutes a few times a day.

另一種控制焦慮的方法是練習(xí)橫膈膜呼吸，它能讓你的肺部完全充滿氧氣。練習(xí)這個(gè)練習(xí)的一個(gè)好方法是仰臥，一只手掌放在胸部，一只手掌放在腹部。用腹部肌肉吸氣，同時(shí)保持胸部不動(dòng)。每天練習(xí)幾次，每次十分鐘。

Sitting quietly and breathing deeply while focusing your attention solely on your breath for about 20 minutes can also calm rattled nerves.

靜坐深呼吸，將注意力集中在呼吸上大約20分鐘也可以平復(fù)緊張的神經(jīng)。

So the next time you feel a wave of anxiety coming on, take some time to de-stress by taking some deep breaths.

所以下次你感到焦慮的時(shí)候，花點(diǎn)時(shí)間做幾次深呼吸來(lái)緩解壓力吧。