男性和女性的大脑有差异吗？ Are male and female brains different?-BBC REEL I think in the 21st century, we have an opportunity to rethink our understanding of the gendered brain. Because neuroscience can tell us much more about what our brains are for and how the world affects our brains. I think the most common myth that I've come across is that neuroscience has proved (in inverted, commas) that there are clear-cut differences between the brains of men and the brains of women. And that just isn't the case. 我认为在 21 世纪，我们有机会重新思考我们对性别化大脑的理解。因为神经科学可以告诉我们更多关于大脑的作用以及世界如何影响我们大脑的信息。我认为我遇到过的最常见的误解是，神经科学已经证明“男性大脑和女性大脑之间有明显的区别”。可事实并非如此。 When I talk about the pink and blue tsunami, it's really a reflection of how our culture codes differences between girls and boys. So that right from the moment a child is born when people arrive with those awful"It's a girl, pink. It's a boy, blue." cards, they are very quickly being introduced to a gendered world. The multitasking versus map-reading dichotomy where women are supposedly very good at doing lots of different things at once, and men are brilliant at map reading in any kind of spatial tasks. 当我谈到“粉色代表女生，蓝色代表男生”的观念时，它确实反映了我们的文化如何对女孩和男孩之间的差异进行编码。因此，从孩子出生的那一刻起，当人们带着那些令人讨厌的“这是女孩，粉色。这是男孩，蓝色。”视角对号入座时，新生儿很快就被引入了一个依照性别分类的世界。“一心多用”和“读图”的二分法，女性被认为非常擅长同时做很多不同的事情，而男性在任何类型的空间任务中都擅长读图。 And yet when we look at the data that we have for that, we'll see that how you measure those skills makes a difference. And if we look at the brain imaging data, we'll find that really there are no clear-cut findings. Have we actually found any differences between the brains of men and the brains of women? The answer is no. 然而，当我们查看这方面的数据时，我们会发现，你如何衡量这些技能对实际情况很有影响。如果我们看一下大脑成像数据，我们会知道并没有明确的发现。我们是否真的发现了男性大脑和女性大脑有什么不同？答案是否定的。 On average, women's brains were 5 ounces lighter than men's and the early scientists got really excited and thought "Oh, that's the explanation for all the gender gaps." But then somebody pointed out two things. First of all, if you just thought it was a size matters issue, then sperm whales and elephants have got bigger brains than men, and they're not renowned for being that much brighter. 平均而言，女性的大脑比男性的大脑轻 5 盎司（约 142 克），早期的科学家们非常兴奋，他们认为，“哦，这样就能解释所有的性别差异了。”但后来有人指出了两点。首先，如果你认为这只是大小的问题，那么抹香鲸和大象的大脑比男人的大脑大，但它们并不以更聪明而闻名。 If you then look at human brains, you'll see that there's a big overlap in the kind of measurements that you get. So you get a distribution of size in men's brains and distribution of size in women's brains but they overlap. So that you get women with big brains and men with small brains. If you assume that every bit as I do that every brain is different from every other brain, what you need to understand is how you arrived at the identity or the feeling that you have of what gender you are. 如果你再观察人类的大脑，你会发现你得到的测量结果有很大的重叠。所以你得到的是男性大脑的大小分布以及女性大脑的大小分布，但它们是重叠的。这样你得出的就是女性有大的大脑而男性有小的大脑。如果你像我一样假设每个人的大脑都不同于其他人的大脑，你需要了解的是，你是如何对自己的性别形成认同或者形成相应的感觉的。 I think one of the problems we have in the 21st century is that what I call gender bombardment, it's much more intense. There's much more in the social media and a whole range of marketing initiatives which make a very clear prescriptive list of what it's like to be male or what it's like to be female. And if somebody looks at that list and thinks "Well, I'm supposedly a male, but none of the above is true of me." Very often people think that there is something wrong with them. 我认为我们在 21 世纪面临的问题之一就是，我称之为“性别轰炸”，它更加激烈。在社交媒体和一系列的营销举措中都有很多说辞，它们好似约定俗成一般，都非常明确地指向了男性应该是什么样子，或者女性应该是什么样子。如果有人看到这些指向性说明，会觉得“其实，我应该是男性，但以上这些都不符合我。”而通常人们会认为这是他们自己有问题。 My claim is actually we should be looking at the list a lot more carefully and saying that perhaps what we've assumed was a very clear distinction between males and females is nothing like as clear as has been claimed. So an understanding that every brain is different from every other brain and not necessarily just a function or the sex of the brain's owners is a really important step forward in the 21st century. 我的观点是，实际上我们应该更仔细地看看这些说明，并说，也许我们所假设的男性和女性之间非常明确的区别并不像大众所说的那样明确。因此，认识到每个大脑都不同于其他大脑，而不一定只是因为大脑功能或大脑主人的性别做区分，是 21 世纪向前迈出的重要一步。 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Debunking the 10% brain myth ｜BBC REEL Old myths die hard and this particular one has had a long life. Do we really use just 10% of our brain? Perhaps it's because it gives us hope. If 90% of our brain is free, well, we could do so much more with it. Like solve complex problems, multitask on an epic scale, or just levitate cats. 古老的神话很难消亡，而这个特别的传言已经存在了很长时间。我们真的只用了大脑的 10%吗？也许是因为这句传言给了我们希望。如果我们大脑的 90%还有待开发，那么，我们可以利用它做更多的事情。比如解决复杂的问题，进行大规模的多任务处理，或者只是让猫漂浮起来。 For the real answer, all you have to do is, well, think for a second. The brain is one of the most costly body parts to maintain It's only 1% of our body weight but uses 50% of our glucose reserve and 20% of the oxygen we breathe. Spending 90% of all this on cells that have no use would be totally inefficient. In fact, most of it is working away most of the time. 对于真正的答案，你所要做的就是，嗯，思考一下。大脑是维护成本最高的身体部位之一。它只占我们体重的 1%，却消耗了我们 50%的葡萄糖储备和 20%的氧气。把这一切的 90%都花在毫无用处的细胞上完全没有任何效率。事实却是，几乎整个大脑大部分时间都在工作。 Indeed even daily life requires our brains to work extensively as neuroscientist Sophie Scott tells the BBC's more-or-less program: In terms of sort of the way that it functions, your brain is working away all sorts of things you don't even necessarily realize that you're doing. So talking to you now, I'm sitting upright in a chair, I'm not falling to the ground and that's actually requiring quite a lot of postural control which is occurring in my brain. 实际上，即使是日常生活也需要我们的大脑大量工作，正如神经学家索菲·斯科特在 BBC 的“或多或少”节目中说的：就大脑的运作方式而言，你的大脑在处理各种你甚至都没有意识到自己在做的事情。此刻我跟你说话，我正直挺挺地坐在椅子上，我没有掉到地上，这其实需要相当多的姿势控制运作，而这正在我的大脑中发生。 And I'm also talking to you, listening to you, looking at you, moving my hands, and doing all sorts of different actions. Which are all and perceive your sorts of different things which are all being controlled by my brain. And on top of that, I'm thinking about what I want to say. I'm thinking about all sorts of other things that are going on immediately. That's still all being underpinned by your brain, that's also subconscious and unconscious stuff going on absolutely all the time. 而且我还在和你讲话，听你说话，看着你，移动我的手，做各种不同的动作。以上这些都和感知到你的各种不同状况有关，这一切都被我的大脑控制着。除此之外，我还在思考我想说什么。我在想所有正在发生的其他事情。这仍然要靠你的大脑来支撑，而且潜意识和无意识的思考也一直在进行。 Perhaps we shouldn't think about brain capacity, but how our brain changes. New skills don't take up brain space that wasn't used before. It's all about neuroplasticity. When we do or learn new things, we train our brain to act differently. We force it to create new connections within neurons and to lose the ones we don't need. Efficient, eh? 也许我们不应该考虑大脑的容量，而应该考虑我们的大脑如何变化。学习新的技能不会占用以前没有用过的大脑空间。这都是神经可塑性的问题。当我们做或学习新事物时，我们训练我们的大脑以不同的方式行事。我们迫使它在神经元内建立新的连接，并减少我们不需要的连接。效率很高，是吗？ But where does this 10% of our brain myth come from? Sophie Scott shines a light on its history. It actually comes from a self-help book from nearly a hundred years ago, and the idea there was sort of saying you can be more, you can do more with your life. And the particular unfortunate example they gave was you're only using 10% of the brain, you can do so much more if you use more of your brain. It seems to be absolutely endemic and it crops up in a popular culture. 但是，我们的大脑只开发了 10%的传言从何而来呢？索菲:斯科特为我们揭开了它的历史。这句话其实来自于近一百年前的一本自助书籍，其中的观点是说你可以做得更多，你可以用你的生命做更多的事。他们给出的一个特别不幸的例子是，你只使用了大脑的10%，如果你使用大脑的更多部分，你就可以做更多的事情。它似乎原本只是地方性的传播，可它突然出现在流行文化中。 So our brains are already amazing multitasking superheroes. Maybe we should think about how we can mold, transform and share it with others to achieve great things. 所以我们的大脑已经是了不起的超级英雄了，能兼顾多项事情。也许我们应该思考要如何塑造、改造并与别人分享它，以实现伟大的成就。 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

What if everyone in the world went vegan? ｜BBC Ideas The average person eats about 40kg of meat per year. In developed countries, it's double that..or about the same weight as an adult dolphin. But experts now advise cutting down the amount of meat we eat, to help reduce climate change. So, here's a thought experiment. What if the whole world turned vegan? 平均每个人每年吃掉大约 40 公斤的肉。在发达国家，这是两倍....或与成年海豚的重量大致相同。但专家现在建议减少我们吃的肉量，以帮助减少气候变化。所以，这是一个思想实验。如果全世界人人都吃素会怎样？ Around 15% of all greenhouse gasses emitted by humans are from livestock production. If we all became vegan, these emissions would be slashed. Eating meat takes up space...a lot of it. Around 80% of all farmland is dedicated to meat and dairy production. That's about the size of Europe, the US, China, and Australia combined. Meat and dairy typically provide 18% of our calories, but account for 60% of greenhouse gas emissions from agriculture. 人类排放的所有温室气体中，约有15%来自畜牧生产。如果我们都成为素食主义者，这些排放量就会减少。吃肉占空间...很多。大约80%的农田致力于肉类和奶制品生产。这大约相当于欧洲、美国、中国和澳大利亚的总和。肉类和奶制品通常提供我们 18%的卡路里，但占农业温室气体排放量的 60%。 A report by the UN's climate body, the IPCC, recommends we all reduce the amount of meat we eat. And also how much we waste. The report found 8-10% of all global emissions are down to food loss and food waste. But not all meat is the same. Large-scale farming of beef has a particularly high impact, and has been a big factor in the loss of the Amazon rainforest. 联合国气候机构 IPCC 的一份报告建议我们都减少吃肉的量。还有我们浪费了多少。该报告发现全球排放量的 8-10%。归结为食物损失和食物浪费。但并非所有的肉都是一样的。大规模养殖牛肉的影响特别大，是亚马逊雨林消失的一个重要因素。 When cows digest their food, they produce methane- a powerful greenhouse gas that's about 28 times more powerful than carbon dioxide over 100 years. And when cows burp, this methane is emitted. One cow releases between 70 and 100kg of methane every year, and there are around 1.5 billion cattle in the world today. 当奶牛消化食物时，它们会产生甲烷———种强大的温室气体在 100 年的时间里，这比二氧化碳的威力大约高 28 倍。当奶牛打嗝时，就会释放出这种甲烷。一头牛每年释放 70 至 100 公斤甲烷，而当今世界上约有 15 亿头牛。 But it's not that simple. A lot depends on how the meat is produced. Most meat is mass-produced by large-scale industry, and this can come with a heavy environmental impact. But small-scale farming of animals can have a lower environmental footprint. And sometimes - for example in the case of traditional grazing -it can be beneficial in terms of biodiversity. 但这不是那么简单。很大程度上取决于肉的生产方式。大多数肉类都是由大规模工业大量生产的，这会对环境造成严重影响。但是小规模的动物养殖可以减少环境足迹。有时-例如在传统放牧的情况下。就生物多样性而言，它可能是有益的。 Vegan alternatives can also come with their own problems. For example, large-scale production of soya can lead to deforestation, and almond production requires huge amounts of water. But if everyone switched to a plant-based diet, it could bring several positive health benefits. 纯素食替代品也有其自身的问题。例如，大豆的大规模生产会导致森林砍伐，杏仁生产需要大量的水。但如果每个人都改用植物性饮食，它可能会带来一些积极的健康益处。 One study estimated that if everyone ate a vegan diet- with lots of fresh fruit and veg -around eight million deaths could be avoided around the world by 2050. There are no simple answers. But if everyone were to change how they look at food, cultivate it, and eat it in a sustainable way, we could, potentially, change the world. 一项研究估计，如果每个人都吃纯素饮食——吃大量新鲜水果和蔬菜-到 2050 年，全世界可以避免大约 800 万人死亡。没有简单的答案。但如果每个人都改变他们看待食物的方式，以可持续的方式种植和食用食物，我们有可能改变世界。 Thanks for watching. Don't forget to subscribe and click the bell to receive notifications for new videos. See you again soon! 感谢收看。不要忘记订阅并点击小铃铛以接收新视频的通知。很快再见！ ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

How the seasons affect your sleep 季节如何影响你的睡眠 After a long winter, the arrival of spring can be a welcome relief. The days grow longer, the temperatures increase, and the natural world around us comes to life again. But when the seasons change, our sleep patterns change with them. 在经历了漫长的冬天之后，春天的到来可能是一种可喜的解脱。白天变长了，温度升高了，我们周围的自然世界又复苏了。但当季节变化时，我们的睡眠模式也会随之变化。 New research suggests that humans may need more sleep in the winter than they do in the summer. A German study found that participants slept an hour longer in December than in June, regardless of their exposure to light. "Our study shows that even while living in an urban environment, with just artificial light, humans [experience] seasonal sleep," says Dieter Kunz, one of the study's lead authors and head of the clinic of sleep and chronomedicine at St Hedwig Hospital in Berlin, Germany. 新的研究表明，人类在冬天可能比夏天需要更多的睡眠。德国的一项研究发现，不管他们是否暴露在光线下，参与者在12月份比6月份多睡一个小时。“我们的研究表明，即使生活在只有人造光的城市环境中，人类也会经历季节性睡眠，”该研究的主要作者之一、德国柏林圣海德威格医院睡眠和生物钟医学诊所主任迪特尔·昆兹说。 The study found that the participants experienced seasonal variations in their rapid eye movement sleep, also known as REM sleep, as well as in their slow wave sleep, also known as deep sleep. REM sleep, which is when we dream and our heart rate increases, was 30 minutes longer in the winter than during the summer. Slow wave sleep, which is when our muscles are repaired, our immune system is strengthened and our memory is consolidated, was 30 minutes shorter in September than in February. 研究发现，参与者在快速眼动睡眠(也称REM睡眠)和慢波睡眠(也称深度睡眠)中经历了季节性变化。快速眼动睡眠，也就是我们做梦和心跳加速的时候，冬天比夏天多30分钟。慢波睡眠是指我们的肌肉得到修复，免疫系统得到增强，记忆力得到巩固的时候，九月份的慢波睡眠比二月份少了30分钟。 But why do our bodies and brains need more rest at certain times of year? The answer could lie in our evolutionary past. That's according to Neil Stanley, who's a sleep expert at Sleep Station, an online provider of cognitive behavioural therapy for insomnia. "We have evolved to dark-light cycles, so when we wake up on a winter's morning and it's dark, our brain is going 'I can't do anything… there's no point leaping out of bed.'" Particularly in summer, temperature also plays a role – our bodies require a skin temperature of between 31-35 degrees centigrade [Celsius] for a good night's sleep, but this can be harder to control during the warmer months. 但是为什么我们的身体和大脑在一年中的某些时候需要更多的休息呢？答案可能在于我们的进化史。睡眠研究所的睡眠专家尼尔 · 斯坦利是这样说的。睡眠研究所是一家为失眠症提供认知行为疗法的网站。“我们已经进化到了光暗循环，所以当我们在冬天的早晨醒来，天是黑的，我们的大脑就会想‘我什么也做不了... ... 没有必要从床上跳起来。’”特别是在夏天，温度也起到了一定的作用——我们的身体需要31-35摄氏度的皮肤温度才能睡个好觉，但是在温暖的月份，这就很难控制了。 Of course, nowadays, it is our school and work times – not the Sun – that determine when we get up in the morning. But, as autumn approaches, it seems we now have a good excuse for an early night. 当然，现在决定我们早上什么时候起床的是我们的学校和工作时间，而不是太阳。但是，随着秋天的临近，我们似乎有了一个很好的借口，可以早点睡觉了。 词汇表 relief （不快后的）解脱 come to life 复苏，恢复生机 sleep pattern 睡眠模式 exposure to 接触 artificial light 人造光 seasonal sleep 季节性睡眠 chronomedicine 时间医学 variation 变化 rapid eye movement sleep 快速眼动睡眠 slow wave sleep 慢波睡眠 deep sleep 深度睡眠 repair 修复 immune system 免疫系统 consolidate 加强，加固 rest 休息 cognitive behavioural therapy 认知行为疗法 insomnia 失眠 evolve 逐渐进化 dark-light cycle （昼夜）光暗循环 leap out of bed 跳下床，起床 early night 早睡 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Buckingham Palace wing to open to visitors 英国白金汉宫东翼将首次向公众开放 For the first time, the public will be able to go on guided tours of Buckingham Palace's East Wing. That includes the famous front facade with a balcony that's been the focus of so many big royal occasions, although visitors won't be able to step out onto the balcony and wave to the tourists below. 这将是公众首次能够在导游的带领下参观白金汉宫东翼。可供参观的区域包括宫殿正面著名的标志性阳台，这座阳台是许多重大王室活动的焦点，不过参观者不能像王室那样走上阳台，向下面的游客们挥手。 But in July and August, visitors will be able to see many historic rooms in that wing of the palace previously not open to the public as part of an effort to open up more of the royal estate. 王室希望能开放更多居所供民众参观，在今年7月和8月，游客们将能够参观白金汉宫东翼许多历史悠久的房间，这些房间此前从未向公众开放。 The palace's East Wing, built in the reign of Queen Victoria, was originally funded by selling the Brighton Pavilion. But modern visitors who want the guided tour, plus a visit to the palace's State Rooms, will have to pay £75. 白金汉宫东翼建于英国维多利亚女王统治时期，最初修建该区域靠出售布莱顿皇家行宫（又称 “英王阁”）所得的资金。而如今游客如果想参加这个由导游带领的东翼游览活动，包括参观国事厅，就必须支付75英镑的游览费。 词汇表 facade （大型建筑物的）正立面 step out 走出 royal estate 王室居所 reign 统治时期，君主在位时期 funded 由…提供资金 State Rooms （白金汉宫）国事厅 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Why people are choosing to quit social media｜ BBC Ideas​ I'm not sure that other people on the Tube would be happy, but I look at other people more. I like to observe, have a look at what someone's wearing, you know, imagine what sort of person they would be. Just try and live in the moment a bit more. That's right. No Facebook, no Twitter. No Instagram, no WhatsApp. 我不确定地铁上的其他人会不会高兴，但我更多地关注其他人。我喜欢观察，看看别人穿什么，你知道的，想象他们会是什么样的人。试着多活在当下。这是正确的。没有脸书，没有推特。 What triggered it was a break up. I think when something like that happens, you need to just let someone die a social media death and just remove them from your life. And then I realised that actually they weren't that useful to me anyway. So I just went the whole hog and didnit bother using them ever again. 没有 Instagram，没有 WhatsApp。触发它的是分手。我认为当发生这样的事情时，你需要让某人沉寂于社交媒体，并将它们从你的生活中移除。然后我意识到实际上它们对我来说并没有那么有用。所以我只是全力以赴，再也没有费心使用它们。 The point about social media is the addictiveness. Nobody really wants to spend hours and hours every day updating their status and seeing what other people think about them. Nobody consciously wants to do that, but those behaviours are themselves addictive behaviours. Once you're trapped in that loop it's very hard to break out. It's not that we want to go back to some idylic past-an Eden before the machines existed. It's that we need to take control of these machines and use them for their proper ends. 关于社交媒体的重点是上瘾性。没有人真的愿意每天花几个小时更新他们的状态，看看其他人对他们的看法。没有人有意识地想这样做，但这些行为本身就是上瘾行为。一旦陷入这个循环，就很难跳出来。这并不是说我们想回到田园诗般的过去——机器出现之前的伊甸园。而是我们需要控制这些机器并将它们用于适当的目的。 The bad thing is that you think people's lives are much more fun than your own life. When I'm the bus,I just see people like zombies and I'm like,"Alright, it's a sunny day. There is something to see, not only your phone. "糟糕的是，你认为别人的生活比你自己的生活有趣得多。当我在公共汽车上时，我只是看到像僵尸一样的人，我就像，“好吧，这是一个阳光明媚的日子。有东西可看，不仅仅是你的手机。” I like to be present when I share something about myself with someone, so I can get their feedback and either stop right there or tell them the story behind it, or give context. Sometimes I might withhold a certain opinion rather than being kind of rapid fire, because maybe it requires a bit of nuance. And maybe the best thing is not for me to just shoot my mouth off online because some headine made me angry. The thing is, the world is real, whether we want to believe it or not, and it's really important for us to have a sense of where we are in that world. 当我与某人分享一些关于我自己的事情时，我喜欢在场；这样我就可以得到他们的反馈，或者就此打住，或者告诉他们背后的故事，或者提供背景信息。有时我可能会保留某种意见而不是快速开火，因为这可能需要一些细微差别。也许对我来说最好的事情不是因为某些新闻标题让我生气而在网上大声疾呼。问题是，世界是真实的，无论我们是否愿意相信，对我们来说，有一种感觉真的很重要我们在那个世界的位置。 I don't like to use the term social media, at the end of the day, because it implies that it's designed to promote social behaviours when usually it's designed to promote the amount of attention that we're giving it. In order to grab our attention-because there's so much competition -design has to appeal to the lower parts of us, to the kind of non-rational, automatic, impulsive parts of us. 我不喜欢使用社交媒体这个词，归根结底，因为它暗示它旨在促进社会行为，而通常它旨在促进我们给予它的关注程度。为了吸引我们的注意力——因为竞争太激烈了——设计必须吸引我们较隐蔽的部分，吸引我们非理性的、自动的、冲动的部分。 And so this is why we get things like clickbait, like sensationalism- things that appeal to our outrage. And there's a whole industry of consultants, of psychologists who are helping designers really punch the right buttons in our brains so that we do keep coming back for more and we do stay hooked on the products. At the end of the day, they're advertising systems, not really social platforms. 因此，这就是为什么我们会得到点击诱饵、哗众取宠之类的东西—一引起我们愤怒的东西。整个行业都有顾问，心理学家，他们正在帮助设计师真正在我们的大脑中点击想要的按钮，这样我们就会不断回来获取更多信息，并且我们会一直沉迷于产品。归根结底，它们是广告系统，而不是真正的社交平台。 Some of them take social media breaks quite a lot anyway, so it's not like I'm doing something that's particularly divergent, but they think it's a good thing. I think they realise, we all realise, that we look at memes too much, we use Instagram too much. It's just whether we realise that and do something about it. There are things that give us instant pleasure and they're like the more gluttonous things like food and sex and stuff like that, and they give us a really high spike of pleasure. 无论如何，他们中的一些人经常在社交媒体上休息，所以这并不是说我在做一些特别不同的事情，但他们认为这是一件好事。我认为他们意识到，我们都意识到，我们看模因太多了，我们过度使用 Instagram。只是我们是否意识到这一点并为此做点什么。有些东西能给我们带来即时的快乐，它们就像更诱人的东西，比如食物和性之类的东西，它们能给我们带来非常强的快感。 But the things that are the most worthwhile are the things that you spend a lot of time on. So playing the piano is not pleasant to begin with but you get a much more steady wave of satisfaction. So it does matter, because the pleasures that are sometimes the most time-consuming or the ones that take the most work can be the ones that are the most fulfilling. Those are the pleasures that are self-actualizing, that help you realise a part of yourself that you didn't have. I'm on it probably every day, just to be nosy. I'm sure I could live without it. We did before, didn't we? 我可能每天都在用，只是因为八卦。我确定我可以没有它。我们以前就是这样，不是吗？ ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Struggling with insomnia? Worried by anxiety? The first piece of advice that you are likely to see is to try breathing exercises. From ancient yoga practitioners to modern health professionals, experts have made this recommendation. But how can simple breathing activities have such a significant effect on our mental and physical health? 与失眠作斗争？因焦虑而担忧？你可能会看到的第一条建议是尝试呼吸练习。从古代瑜伽练习者到现代健康专家，专家们都提出了这一建议。但是简单的呼吸活动怎么会对我们的精神和身体健康产生如此重大的影响呢？ Once we consider how essential oxygen is for life, it might seem obvious that focusing on this can help our health. Our nervous system instinctively regulates the flow of oxygen into our lungs. Possibly because of body image concerns, many people hold in their stomachs, taking shallow breaths. This can lead our body to increase our breathing rate to compensate. 一旦我们考虑到氧气对生命的重要性，关注这一点显然有助于我们的健康。我们的神经系统本能地调节氧气流入肺部。可能是出于对身体形象的考虑，许多人都憋着气，浅呼吸。这可以导致我们的身体增加呼吸频率来补偿。 Our breathing also gets faster when we're stressed or anxious. When this happens, our sympathetic nervous system triggers a fight-or-flight response. As well as affecting breathing, this increases our heart rate and produces adrenaline to prepare our muscles for action. Stress and anxiety can thus be linked with rapid breathing. 当我们感到压力或焦虑时，我们的呼吸也会变快。当这种情况发生时，我们的交感神经系统会触发战斗或逃跑反应。这不仅会影响呼吸，还会增加我们的心率，产生肾上腺素，让我们的肌肉为行动做好准备。因此，压力和焦虑可能与呼吸急促有关。 To recover from a threat, our parasympathetic nervous system can put our body into a rest-and-digest state allowing us to relax and be calm. In this state, breathing and heart rates slow. However, it appears that slow, deep breathing can also make this happen. It's also notable that when we focus on breathing techniques, we can be distracted from the issues that are causing us stress. 为了从威胁中恢复过来，我们的副交感神经系统可以让我们的身体进入休息和消化状态，让我们放松和冷静。在这种状态下，呼吸和心率减慢。然而，缓慢的深呼吸似乎也能使这种情况发生。同样值得注意的是，当我们专注于呼吸技巧时，我们可以从导致我们压力的问题上分散注意力。 Experts recommend using our diaphragm to inhale deeply, filling our lungs completely and then holding our breath for a few seconds before exhaling. Other recommended techniques include breathing through alternating nostrils. So next time you feel anxious or stressed, why not try some breathing techniques to help you relax? 专家建议使用我们的横膈膜深深吸气，完全充满我们的肺部，然后在呼气前屏住呼吸几秒钟。其他推荐的技巧包括交替鼻孔呼吸。所以下次你感到焦虑或压力时，为什么不尝试一些呼吸技巧来帮助你放松呢？ 词汇表 insomnia 失眠 anxiety 焦虑，不安 breathing exercise 呼吸训练 oxygen 氧气 instinctively 本能地 flow 供应，流动 lung 肺，肺部 shallow （呼吸）浅的 breath 气息 breathing rate 呼吸频率 sympathetic nervous system 交感神经系统 fight-or-flight response 战斗或逃跑反应 rapid breathing 呼吸急促 parasympathetic nervous system 副交感神经系统 rest-and-digest state （身体的）“休息和消化” 状态 breathing technique 呼吸技巧 diaphragm （横）隔膜 inhale 吸气 hold someone's breath 屏住呼吸 exhale 呼气 nostril 鼻孔 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

School Absences:"Mainstream school doesn't suit everyone"| Newsround There's currently a problem with some pupils being off school for long periods. It's something lots of people are worried about and the issue has become worse since the coronavirus pandemic. And there's lots of reasons behind it. Some children have found it difficult returning to the classroom full-time. After Covid lockdowns, many of these children experience anxiety or have educational needs, meaning they require more support, which can be difficult, to get in a mainstream school. And lots of parents are working from home now, which means it's easier to keep kids off school. 目前存在一些学生长时间不上学的问题。这是很多人担心的事情，自冠状病毒大流行以来，这个问题变得更加严重。这背后有很多原因。一些孩子发现很难全职回到教室。在COVID封锁之后，这些孩子中的许多人会感到焦虑或有教育需求，这意味着他们需要更多的支持，而这在主流学校可能很难获得。现在很多家长都在家工作，这意味着让孩子们更容易辍学。 One way it's being addressed is alternative provisions, a place which provides education for children outside of mainstream school. I've come to this one in Yorkshire. It's held in a church hall with seven pupils and three teachers. I first met Dion who spends four days a week here and one day back at his other school. Dion struggled with work and behaviour at his old school, so what difference has it made coming here? 解决这一问题的一种方式是替代性规定，即为主流学校以外的儿童提供教育的地方。我来到约克郡的一个。它在一个教堂大厅举行,有七名学生和三名教师。我第一次见到迪翁，他每周在这里呆四天，回到另一所学校一天。迪翁在他原来的学校里为工作和行为而苦苦挣扎，那么来到这里有什么不同呢？ It's made me be able to concentrate a lot more and tell when to like not do stuff that I'm not meant to do. What's your favourite thing about coming to this school? Definitely being able to talk to someone, being able to take a break. Probably the fact that there's less people and usually It's not exactly calm but it's not as stressful or as hectic as a normal school. 它让我能够更加集中注意力，并知道何时，比如不做我不该做的事情。来到这所学校你最喜欢的事情是什么？绝对是能够与某人交谈，能够休息一下。可能是因为人比较少,而且通常这里并不完全平静，但也不像普通学校那么紧张或忙碌。 So what difference is there between your mainstream school and coming to school here? You don't have to have a uniform and that's really nice because it gives you the freedom to weanr whatever you want really and you get to keep your coat on if you're like cold or you just want to keep it on because of comfort and you're able to just take a break out of a lesson if you're getting really stressed or worried or you just need a break and the fact that you get to have a blanket it's just really comfy and yeah it's just really nice. No uniforms, fewer students and smaller classrooms are just some of the differences to mainstream school. Overall, the day runs very similar, starting with English and Maths in the morning, followed by reading together and then online learning in the afternoon. Pupils usually come here for a short period, giving them a chance to take a break, which will hopefully help them return to their usual schools when they're ready. The small space and fewer pupils can really help those students with anxiety. Evie is in year 11 and has been coming for a year. She struggled getting back into school after lockdown. Can you just explain to me, so when you wake up and you're feeling anxious and, you know, struggling to go into school, what does that feel like? What does anxiety feel like? I'll normally start shaking or fidgeting and sometimes I can feel sick and then sometimes I'll just shut down and I won't speak and I just refuse to do anything. What's it like coming to school here? It's a lot calmer because you've got all the day to speak to somebody if there's anything wrong. And you can relate to everyone because we all know we're here for similar reasons. So what difference do you think being at the school has made to you? It's prepared me to go to college and it's been helpful because I've been able to speak to Gav or speak to Rachel if there's anything wrong and I can take time out if I need to, if I'm getting anxious or anything. I spoke to Gav, who's head of the centre here, about what it's like running this provision. It's an absolute privilege to work with these young people. 'I've done it for so many years and to see someone come through the doors that's really struggling with their education, but to be able to give them the time and the things that they need in life in the hope that they will go back into their mainstream environment is just phenomenal. The children here are having a positive experience taking a break from mainstream education but if they were in charge of schools what changes would they want to see? I just think they need to like kind of understand that not everyone's the same and some people will do struggle and will struggle for like the amount of time they are in school. When a student is struggling they can't just necessarily expect him to go straight to the lessons if they're upset or anything. They need to at least give them a bit of time to calm down. Well, a mainstream school definitely doesn't suit everyone because everyone has different needs and stuff and it's just not for everyone. ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Adventure quests Ain't no mountain high enough. Everest, Inc. Climbing Mount Everest used to be a feat of staggering bravery, endurance and skill. In the 40 years after Sir Edmund Hillary and Tenzing Norgay first reached the summit in 1953, an average of 12 people a year followed in their footsteps. In 2023 more than 1,200 people attempted the climb, with 655 making it to the top. 攀登珠穆朗玛峰曾经是一项需要惊人的勇气、耐力和技术的壮举。自1953年埃德蒙·希拉里爵士和丹增诺盖首次登顶以来的40年里，平均每年有12人追随他们的脚步。2023年，超过1200人试图攀登珠峰，其中655人成功登顶。 What was once an "almost certainly fatal" endeavour is "the new Ironman triathlon", argues Will Cockrell, a journalist, in "Everest, Inc", a fascinating new book. High-tech equipment and better understanding of the physiological impact of high altitudes have brought new hopefuls to Everest. But the biggest reason for the rising number of Everest conquerors is the establishment of a professional guiding industry. For a hefty fee-between $35,000 and $110,000-experienced climbers will put novices on top of the world. 记者威尔·科克雷尔在一本精彩的新书《珠穆朗玛公司》中写道，攀登珠峰曾经是一项“几乎肯定会丧命”的尝试，现在成了“新的铁人三项”。高科技设备和对高原反应更了解的情况下，带来了新一批渴望征服珠峰的人。但珠峰征服者数量不断增加的最大原因是建立了专业向导产业。只要支付3.5万美元到11万美元的高额费用，经验丰富的登山者就能让新手登上世界之巅。 As with many extreme sports, Everest offers a test. Amateurs want to know if they can achieve something physically and mentally demanding. According to some psychologists, people undertake Herculean endeavours to deny their own mortality. Mr Cockrell believes this helps explain why interest in climbing Everest increases after deaths are reported: people are more attracted to the adventure if they are reminded of its dangers. 与许多极限运动一样，珠峰也是一种考验。业余爱好者想知道他们是否能完成对身心要求都很高的事情。根据一些心理学家的说法，人们会做出艰巨的事情来否认死亡。科克雷尔认为，这有助于解释为什么在报道死亡事件之后，人们对攀登珠峰的兴趣会增加：如果提醒冒险活动有多危险，人们反而更被这种冒险吸引。 The guiding industry exists in large part because of a foolhardy but irresistible character called Dick Bass. The heir to an oil fortune, Bass had the lunatic idea of climbing the highest mountains on all seven continents. He bought his way onto three different Everest expeditions and, in 1985, aged 55, he became both the oldest and least experienced climber to reach the summit. The sight of an average Joe on top of the world generated a media frenzy-and the establishment of companies that could cater to the new demand for tours. 向导行业的存在在很大程度上是因为一个鲁莽但无法阻挡的人：迪克·巴斯。作为石油财富的继承人，巴斯有一个疯狂的想法，想爬完七大洲的所有最高峰。他花钱踏上了三次不同的珠峰探险旅程，1985年，55岁的他成为年龄最大、经验最少的登顶者。一个普通人登上世界之巅的事件引发了媒体的狂热，也使得迎合新的旅游需求的公司建立。 The early years of guided expeditions in the 1990s were mostly successful. In 1992-95, around 150 people paid to be led up the mountain, and a third succeeded. But in 1996, Jon Krakauer, an American writer, joined one of two simultaneous expeditions that went wrong. A storm "dropped down on the climbers like a piano on a cartoon character". The guides, eager for their dlients to reach the top, delayed turning them around. Three guides and two climbers died. 20世纪90年代早期的有向导的探险队大多成功了。在1992-95年间，大约150人付费让向导带他们上山，其中三分之一的人成功登顶了。但在1996年，美国作家乔恩·克拉考尔参加了同时出发的两个探险队之一，两队都遇难了。暴风雪“砸在登山者身上，就像钢琴砸在卡通人物身上一样”。向导们急切地希望他们的客户能登顶，于是推迟了让他们返回的时间。结果三名向导和两名登山者死亡。 In a bestselling book,"Into Thin Air", Mr Krakauer argued that Everest had become a high-end tourist trap. He decried the judgment of the guides and the selfishness of inexperienced climbers. Many businesses assumed that the book would crush them. Instead, fascination with Everest soared. The industry has depended on local labour. Large numbers of Nepalis were hired by companies in the West to install ropes and carry equipment for clients. The guiding firms made efforts to build lasting relationships with their teams on the ground. 在畅销书《进入空气稀薄地带》中，克拉考尔认为珠穆朗玛峰已经成为高端游客陷阱。他谴责了向导的判断失误和缺乏经验的登山者的任性。许多企业认为这本书会毁了他们。但相反，人们对珠峰的迷恋飙升。该行业一直依赖当地劳动力。大量尼泊尔人受雇于西方公司，为客户安装绳索和运送设备。向导公司努力与他们在珠峰当地的团队建立持久的关系。 But, Mr Cockrell notes,"The reasons Westerners and Sherpas were climbing mountains remained very different." Two accidents in the 2010s brought change. In 2014, 16 Sherpas were buried by falling ice while transporting clients' gear. Their colleagues went on strike and forced the cancellation of the season. Then, in 2015, an avalanche killed ten Sherpas and nine foreign clients. In the aftermath, many Western operators lost their enthusiasm for Everest; today all the biggest guiding firms are Nepali-owned. "Everest, Inc" ends on a confounding note. More people are reaching the summit, but more are dying en route, too: 18 people perished in 2023, the highest-ever number. Nepalese authorities say climate change has caused more extreme weather. Mr Cockrell argues that there was no negligence on the part of the firms. He suggests that Nepali guides consider themselves in the logistics business and generally leave decisions of safety to clients. But amateur climbers make bad choices. The disaster in 1996 showed that even guides get these decisions wrong. Experts know more than ever about how to navigate Everest safely. But that does not make it a safe place. ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

Plan to send asylum seekers to Rwanda becomes UK law | Newsround Prime Minister Rishi Sunak's plan to send some asylum seekers to Rwanda, which is a country in Africa, will now become law. The plan has faced criticism and been debated for a long time, but yesterday it passed an important vote meaning it can now go ahead. I've been finding out more. 总理里希·苏纳克(Rishi Sunak)向非洲国家卢旺达派遣一些寻求庇护者的计划现已成为法律。该计划遭到批评并争论了很长时间，但昨天它通过了一次重要投票，这意味着它现在可以继续实施。我一直在了解更多。 Every year, thousands of people get into small boats and make the dangerous trip across the English Channel. That's the sea between the UK and France. Many of those are asylum seekers. So that's people that have fled their home and have entered another country, applying for the right to stay there. People are meant to ask for asylum in the first safe country where they arrive. 每年都有成千上万的人乘坐小船穿越英吉利海峡进行危险的旅行。那是英国和法国之间的海洋。其中许多人是寻求庇护者。这些人逃离家园，进入另一个国家，申请在那里居留的权利。人们应该在他们到达的第一个安全国家寻求庇护。 For years now, people have tried to enter the UK by crossing the Channel and the boats are often run by people smugglers who are part of organised crime gangs. They charge the people lots of money to make the trip, using unsafe boats which makes the journey very dangerous. Stopping these boats has become an important issue for many people in the UK. 多年来，人们一直试图通过穿越英吉利海峡进入英国，而这些船只通常由有组织犯罪团伙的人口走私者经营。他们向人们收取大量费用，并使用不安全的船只，这使得旅程非常危险。阻止这些船只已成为许多英国人的重要问题。 The only way to stop the boats is to eliminate the incentive to come, by making it clear that if you arrive here illegally, you will not be able to stay. For a long time, the UK government has been planning to send some asylum seekers to the country of Rwanda. The plan has been stuck for months, as politicians argued over parts of it. 阻止船只的唯一方法是消除来的动机，明确表示如果您非法到达这里，您将无法留下来。长期以来，英国政府一直计划将一些寻求庇护者送往卢旺达。该计划已经停滞了几个月，因为政客们对其中的部分内容争论不休。 But yesterday it passed an important stage, meaning it will now become law. Under the new law, people who are thought to have entered the UK illegally can be flown to Rwanda, which is over 4,000 miles away. Once there, they will be able to apply for the right to stay in Rwanda, but won't be allowed to come back to the UK. 但昨天它通过了一个重要阶段，这意味着它现在将成为法律。根据新法律，被认为非法进入英国的人可以飞往 4,000 多英里外的卢旺达。一旦到达那里，他们将能够申请留在卢旺达的权利，但不允许返回英国。 The plan has run into lots of issues in the past, with some people saying it is wrong to stop people asking for asylum in the UK. Campaigners argue it is very difficult for asylum seekers to get into the UK legally, and so it is wrong to punish people for arriving in boats. Campaigners have argued that Rwanda isn't a safe place to send asylum seekers, and some charities supporting them say they will launch a legal challenge against the law. 该计划过去遇到了很多问题，一些人表示阻止人们在英国寻求庇护是错误的。活动人士认为，寻求庇护者很难合法进入英国，因此惩罚乘船抵达英国的人是错误的。活动人士认为，卢旺达不是一个安全的地方，可以送出寻求庇护者，一些支持他们的慈善机构表示，他们将对法律发起法律挑战。 But Prime Minister Rishi Sunak says the flights will get off the ground in as little as 10 to 12 weeks. Opposition parties have claimed the new law won't be enough, but the Prime Minister believes the plan will save lives by putting people off from making the dangerous journey. 但总理里希·苏纳克（Rishi Sunak)表示，这些航班将在短短 10 至 12 周内起飞。反对党声称新法律还不够，但总理相信该计划将通过阻止人们踏上危险的旅程来拯救生命。 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

St George's Day: Who was England's patron saint? ｜ Newsround Who was Saint George and what do we know about him? 圣乔治是谁？我们对他了解多少? He's most famous for a story about him saving a town by defeating a dragon. 他最著名的故事是关于他打败一条龙，拯救一座城镇的故事。 Well dragons are mythical creatures so that one's probably not true but what do we know about his actual life? 好吧，龙是神话中的生物，所以一个人可能不是真的，但我们对他的实际生活了解多少？ Well it's believed he was born in the 3rd century in a place called Cappadocia which is now in Turkey. 人们相信他出生于公元三世纪的一个叫卡帕多西亚的地方，也就是现在的土耳其。 He became a Roman soldier but hated how badly Rome treated Christians. 他成为一名罗马士兵，但讨厌罗马对待基督徒的恶劣态度。 This led to him being put in prison. 这导致他被关进监狱。 When he refused to change his views and go against his religion he was executed. 当他拒绝改变自己的观点并违背他的宗教信仰时，他被处决了。 In 1350 King Edward Ill made him the patron saint of England but he's also the patron saint of lots of other countries too. 1350年，爱德华三世国王任命他为英格兰的守护神，但他也是许多其他国家的守护神。 So how is St George's Day celebrated in England? 那么英国如何庆祝圣乔治日呢？ On the 23rd of April people go to parades and church services and there are often traditional English activities like Morris dancing. 4 月 23 日，人们会参加游行和教堂礼拜，通常还会有莫里斯舞等传统英国活动。 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】

How are you celebrating Passover? ｜Newsround newsround Hi, I'm Gally and I'm 11. Hi, I'm Ozzy and I'm 10. We're Jewish and we live in Manchester. 大家好，我是 Gally，我 11 岁。大家好，我是 Ozzy，我 10 岁。我们是犹太人，住在曼彻斯特。 So it's coming up to the time that we celebrate Pesach or Passover, 到了我们庆祝逾越节的时候了。 We celebrate Pesach by having two Seder nights. 我们通过举办两个逾越节之夜来庆祝逾越节。 So a Seder is a big meal that you usually have with family or friends, 因此，家宴是您通常与家人或朋友一起享用的一顿大餐。 So, to celebrate this meal, we will learn about the Pesach story and remember how the Jews were freed from Egypt and freed from their slavery. 因此，为了庆祝这顿饭，我们将了解逾越节的故事，并记住犹太人如何从埃及被释放并摆脱奴隶制。 Now, what is the Seder plate? 现在，什么是家宴盘？ The Seder plate is a plate which has six different items of food on it, each one symbolising a bit of the Pesach story. 家宴盘是一个盘子，上面有六种不同的食物，每一种都象征着逾越节的故事。 We eat matzah which is bread that hasn't fully risen so it's like a flat cracker. 我们吃无酵饼，这是一种没有完全发酵的面包，所以它就像一块薄饼。 So that's just about it from us but we're going to wish you a happy Pesach! 这就是我们所说的，但我们祝你 Pesach 快乐！ Thanks guys and happy Pesach! 谢谢大家,快乐Pesach! Well you can read more about the story of Passover over in our Newsround guide online. 您可以在我们的在线新闻指南中阅读有关逾越节故事的更多信息。 ✔更多内容见公众号【琐简英语】，回复“1”，可进入【打卡交流群】