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来源：小宇宙
Breathwork techniques to reduce stress
Whether you've reached work or study burnout, you're going through relationship dramas, or you just feel weighed down by life in general, stress is something that's difficult to avoid. If only there were an easy and free way to alleviate it. Luckily, there is! Breathwork.
Breathing is the first and last thing we do on this planet, and it's the simplest way we can alleviate stress and anxiety both immediately and long-term, when done properly. So, how can we reap the benefits?
It's about slowing down. "We all tend to hyperventilate, breathing too fast and not very effectively," says David Spiegel, professor of psychiatry and behavioural sciences at Stanford University in the US. One way to make our breathing more intentional is a technique called 'cyclic sighing', with a focus on prolonged exhalation.
Begin with a deep inhale through your nose. Just when you think you're done, take a short, sharp breath to fully fill the lungs. Then, let out a slow and extended sigh to completely empty your lungs. A 2023 study published in PubMed by Spiegel and colleagues found that just five minutes a day of cyclic sighing improved mood and lowered anxiety.
For a more advanced method, try 'coherent breathing'. To do this, you want to find a comfortable position, with one hand on your belly, and the other on your chest. Inhale through your nose for about six seconds, making the hand on your belly rise by engaging your diaphragm. Then exhale for the same duration. The key is to keep your breath smooth and continuous.
"Imagine your breath as a slow tide coming in and going out," says Guy Fincham, who leads a breathwork research lab at Brighton and Sussex Medical School in the UK. The A52 breath method is similar, except at the end of the exhalation, you hold your breath for a couple of seconds before breathing in again.
Slowing down our breathing works because it relaxes the sympathetic nervous system, which is responsible for the 'fight-or-flight' response and activates the parasympathetic nervous system, responsible for the body's 'rest-and-digest' functions. This calms the body.
So, whenever you start to feel overwhelmed, remember that you have this easy and instant stress-reliever in your toolkit.
词汇表
burnout [ˈbɜːnaʊt] n. 精疲力竭，倦怠
drama [ˈdrɑːmə] n. 戏剧性事件，感情纠葛
feel weighed down by 被…压垮，因…感到沉重
alleviate [əˈliːvieɪt] vt. 减轻，缓解
breathwork [ˈbreθwɜːk] n. 呼吸练习，呼吸法
reap the benefits [riːp] 获得益处，收获好处
hyperventilate [ˌhaɪpəˈventɪleɪt] vi. 过度换气，呼吸急促
psychiatry [saɪˈkaɪətri] n. 精神病学
cyclic sighing [ˈsaɪklɪk ˈsaɪɪŋ] 循环叹息（呼吸技巧：深吸气后短暂补吸，再缓慢呼气）
prolonged exhalation [prəˈlɒŋd ˌekshəˈleɪʃn] 延长呼气
inhale [ɪnˈheɪl] v. 吸气，吸入
coherent breathing [kəʊˈhɪərənt] 谐振呼吸，连贯呼吸（一种等时长吸气和呼气的平稳呼吸法）
belly [ˈbeli] n. 腹部，肚子
chest [tʃest] n. 胸部，胸口
diaphragm [ˈdaɪəfræm] n. 横膈膜，膈肌
exhale [eksˈheɪl] v. 呼气，呼出
tide [taɪd] n. 潮汐，潮水
sympathetic nervous system [ˌsɪmpəˈθetɪk] 交感神经系统
'fight-or-flight' 战斗或逃跑（应激反应）
parasympathetic nervous system [ˌpærəˌsɪmpəˈθetɪk] 副交感神经系统
'rest-and-digest' 休息与消化（身体功能）
stress-reliever [ˈstres rɪˌliːvə] n. 减压方法，缓解压力的事物
toolkit [ˈtuːlkɪt] n. 工具箱，工具包（此处比喻为可用的方法/技能集合）
📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】
Whether you've reached work or study burnout, you're going through relationship dramas, or you just feel weighed down by life in general, stress is something that's difficult to avoid. If only there were an easy and free way to alleviate it. Luckily, there is! Breathwork.
Breathing is the first and last thing we do on this planet, and it's the simplest way we can alleviate stress and anxiety both immediately and long-term, when done properly. So, how can we reap the benefits?
It's about slowing down. "We all tend to hyperventilate, breathing too fast and not very effectively," says David Spiegel, professor of psychiatry and behavioural sciences at Stanford University in the US. One way to make our breathing more intentional is a technique called 'cyclic sighing', with a focus on prolonged exhalation.
Begin with a deep inhale through your nose. Just when you think you're done, take a short, sharp breath to fully fill the lungs. Then, let out a slow and extended sigh to completely empty your lungs. A 2023 study published in PubMed by Spiegel and colleagues found that just five minutes a day of cyclic sighing improved mood and lowered anxiety.
For a more advanced method, try 'coherent breathing'. To do this, you want to find a comfortable position, with one hand on your belly, and the other on your chest. Inhale through your nose for about six seconds, making the hand on your belly rise by engaging your diaphragm. Then exhale for the same duration. The key is to keep your breath smooth and continuous.
"Imagine your breath as a slow tide coming in and going out," says Guy Fincham, who leads a breathwork research lab at Brighton and Sussex Medical School in the UK. The A52 breath method is similar, except at the end of the exhalation, you hold your breath for a couple of seconds before breathing in again.
Slowing down our breathing works because it relaxes the sympathetic nervous system, which is responsible for the 'fight-or-flight' response and activates the parasympathetic nervous system, responsible for the body's 'rest-and-digest' functions. This calms the body.
So, whenever you start to feel overwhelmed, remember that you have this easy and instant stress-reliever in your toolkit.
词汇表
burnout [ˈbɜːnaʊt] n. 精疲力竭，倦怠
drama [ˈdrɑːmə] n. 戏剧性事件，感情纠葛
feel weighed down by 被…压垮，因…感到沉重
alleviate [əˈliːvieɪt] vt. 减轻，缓解
breathwork [ˈbreθwɜːk] n. 呼吸练习，呼吸法
reap the benefits [riːp] 获得益处，收获好处
hyperventilate [ˌhaɪpəˈventɪleɪt] vi. 过度换气，呼吸急促
psychiatry [saɪˈkaɪətri] n. 精神病学
cyclic sighing [ˈsaɪklɪk ˈsaɪɪŋ] 循环叹息（呼吸技巧：深吸气后短暂补吸，再缓慢呼气）
prolonged exhalation [prəˈlɒŋd ˌekshəˈleɪʃn] 延长呼气
inhale [ɪnˈheɪl] v. 吸气，吸入
coherent breathing [kəʊˈhɪərənt] 谐振呼吸，连贯呼吸（一种等时长吸气和呼气的平稳呼吸法）
belly [ˈbeli] n. 腹部，肚子
chest [tʃest] n. 胸部，胸口
diaphragm [ˈdaɪəfræm] n. 横膈膜，膈肌
exhale [eksˈheɪl] v. 呼气，呼出
tide [taɪd] n. 潮汐，潮水
sympathetic nervous system [ˌsɪmpəˈθetɪk] 交感神经系统
'fight-or-flight' 战斗或逃跑（应激反应）
parasympathetic nervous system [ˌpærəˌsɪmpəˈθetɪk] 副交感神经系统
'rest-and-digest' 休息与消化（身体功能）
stress-reliever [ˈstres rɪˌliːvə] n. 减压方法，缓解压力的事物
toolkit [ˈtuːlkɪt] n. 工具箱，工具包（此处比喻为可用的方法/技能集合）
📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】
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